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Old 11-13-2009, 02:49 PM   #1
Peter Haas
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Join Date: Mar 2007
Posts: 8
Default Mass (A)gain Success

Final Results from doing 10 weeks of the Mass (A)gain program.

Start Date: 8/17/09
End Date: 10/14/09

Stat: new (old)
Bodyweight: 197lbs (180)lbs
Back Squat 1RM: 160(140)kg or 352(308)lbs
Front Squat 1RM: 140(120)kg or 308(264)lbs
Press 1RM: 90(80)kg or 198(176)lbs
Push Press 1RM: 120(105)kg or 264(231)lbs
Snatch 1RM: 102(100)kg or 224(220)lbs

Nutrition: Tried to follow a high fat paleo diet, but that was really hard to keep up with the calories. So I switched to a base paleo + pizza buffets I pretty much tried to eat ridiculous foods in ridiculous amounts. I tried to add 1/2 gallon of milk in but I did not tolerate that very well. Tried to follow a simple rule of thumb: If I wasn't absolutely stuffed I needed to eat again. So I was eating lots of protein, some veggies/fruit, lots of pasta/potato/rice/starches, and lots of full fat dairy. Interestingly, I felt that the larger the proportion of paleo foods that I ate, the more mass I put on.

Final thoughts: Well worth it. This is my first step towards my overall goal: qualifying for the 2010 US Open in the 85kg class. I put on weight and got stronger. My bodyfat went up a bit but I also put on muscle mass. I trained simple but hard and ate like a house. My crossfit metcon suffered a bit (290 in FGB4), but that really wasn't part of the goal. Overall really happy with the training template and the results.

Next step: Whatever Coach Reeve up at Wake Forest University tells me to do. He has graciously agreed to help me with my technique and programming. We are looking at doing competition lifts 4x/week with front and back squat added in. He would like to use some programming techniques that have helped his athletes achieve good numbers (he has athletes my size power cleaning >300lbs).
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