A PorchRabbit's Road to Redemption

Fucking great diversity of movement. Feels like a great programming when you're shaking the rust outta dem wheels right?
 
5/14/19

BW: 293

Noob gains are winning the battle vs caloric deficit. Definitely getting stronger while also losing weight. Only in week 3 of the 1st cycle of a 531 and I've upped my working max on squat by over 20 lbs and bench by 10 lbs since week 1. Still very light weights though unfortunately. But making progress.

Squats
-135*5
-185*5
-215*3
-245*4

Bench Press
-135*5
-165*5
-185*3
-205*3

Assisted Chin Ups
-(100lbs)*6
-(100)*6
-(100)*6

Assisted Pause Dips
-(70lbs)*5
-(70)*5
-(70)*5

DB Rows
-75*6
-75*6

DB Lateral Raise
-20*8
-20*8
 
golvmopp said:
Fucking great diversity of movement. Feels like a great programming when you're shaking the rust outta dem wheels right?
Click to expand...

Yeah feels good to just get every piece of the body involved again right out of the gates. But better believe there is rust to be shaken out. There is rust in joints I didn't even know about.
 
5/18/19

BW: 291


Front Squat
-135*5
-160*5
-195*3
-225*3

SOHP
-95*5
-110*5
-125*3
-135*3

BORs
-135*8
-135*8
-145*8

DB Flies
-40*8
-40*8

Hammer Curls
-35*8*3
 
5/19/19

BW: 291


Deadlift
-135*5
-225*3
-255*5 (tweaked my lower right back on these. Not sure the problem but it affected the remaining sets definitely, and still hurts)
-295*3
-325*1
-325*1
-325*1

Incline Pause Bench
-125*6
-145*6
-135*6

Face Pulls
-(100lbs)*12*3

Band Rips
-15*3
 
Sure it's the lower back? Study some anatomy if you havent already and check your own body for the big landmarks in the area (sacroilial crest).I used to think I had low back issues - turns out it more often was the medial glutes than anything else, with the occasional hip flexor hiccup. Rarely, if ever, was it the lumbar.
 
golvmopp said:
Sure it's the lower back? Study some anatomy if you havent already and check your own body for the big landmarks in the area (sacroilial crest).I used to think I had low back issues - turns out it more often was the medial glutes than anything else, with the occasional hip flexor hiccup. Rarely, if ever, was it the lumbar.
Click to expand...

Yeah I really have no idea what it was really. Just in my "back" area. Was having horrible pain throughout my whole back up to my shoulder blades that week. Think it was my posture at work and sleeping that was causing it. Feels better now.
 
5/28/19

BW: 288


Gout really flaring up in outside right foot. Definitely affecting squats.

Squat
-135*5
-165*5
-200*5
-225*7

Bench Press
-135*5
-155*5
-175*5
-195*5

Assisted Chin Ups
-(100lbs)*8
-(100)*8
-(100)*6

Assisted Pause Dips
-(70lbs)*5
-(70)*5
-(70)*5
 
5/31/19

BW: 286

Really started out at 305 lbs at mid March. So down almost 20 lbs in just over 2 months. And strength still going up. Happy so far.

Front Squat
-135*5
-135*5
-165*5
-190*5
-210*5

SOHP
-45*5
-95*5
-115*5
-125*5

Skullcrushers
-75*8
-75*8
-75*8

Cable Lat Pull Up?
-70*12
-90*12
-90*12
 
6/1/19

BW: 286

Deadlift
-135*5
-225*5
-265*5
-300*5

Pause Close Grip Incline Bench
-135*5
-145*5*2

Seated Rows
-100*12
-140*12*3

Incline Back Extentions
-BW*15*3

Grip Rollers
-12.5lbs*2

Vanity Shit:

EZ Bar Curlz
-75*6*2
Rack Shrugs
-135*12
-185*10*2
 
6/4/19

Felt really good today. Not sure why. Progress still chugging along. BW today is now almost 27 lbs lower than my peak almost 3 months ago. At the same time, feeling stronger and stronger and still getting some nice noob gains even at a 1k daily caloric deficit. So far since mid April, 1.5 months ago, my squat is up 60 lbs and bench is up 35 lbs while body weight is down 20lbs.

BW: 284


Squat
-135*5
-185*5
-225*3
-255*5
-275*3

Bench Press
-135*5
-165*3
-185*3
-205*3
-215*3

Assisted Chin Ups
-(90lbs)*8
-(90)*8
-(90)*8

Assisted Pause Dips
-(70lbs)*5
-(60)*5
-(60)*5

Leg Press
-225*15
-315*15
-315*15

DB Rows
-80*6
-75*6
 
Porch_Rabbit said:
6/4/19

Felt really good today. Not sure why. Progress still chugging along. BW today is now almost 27 lbs lower than my peak almost 3 months ago. At the same time, feeling stronger and stronger and still getting some nice noob gains even at a 1k daily caloric deficit. So far since mid April, 1.5 months ago, my squat is up 60 lbs and bench is up 35 lbs while body weight is down 20lbs.

BW: 284
Click to expand...

Great job mang! Keep at it!
 
6/7/19

BW: 285


Deadlift
-135*5
-225*5
-255*3
-290*3
-330*3
-330*3

Pause Incline Bench
-155*5
-155*5
-155*5

Seated Rows
-150*12
-150*12
-150*12
 
6/8/19

BW: 283


Front Squat
-135*5
-135*5
-175*3
-200*3
-225*5

SOHP
-95*5
-110*3
-125*3
-140*3 (very hard/left wrist)

Hammer Curls
-40*8*3

Tricep Pushdowns
-100*12
-130*12
-150*12

Back Extensions
-BW*15*3

Face Pulls
-110*12*3

Band Rips
-15*2
 
6/11/19

BW: 282


Bench Press
-135*5
-165*5
-205*3
-225*3
-225*4 (spot might have barely tapped on the last rep)

Squat
-135*5
-235*5
-265*3
-300*2

Assisted Chin Ups
-(80lbs)*8
-(80)*8
-(80)*8

Assisted Pause Dips
-(50lbs)*5
-(50)*5
-(50)*5

Leg Press
-315*10 (stopped on these as I started feeling pain in both legs. Sort of like soreness but more a feeling of something not right. Backed off since I might be not recovery enough this far in to the diet
 
Porch_Rabbit said:
Leg Press
-315*10 (stopped on these as I started feeling pain in both legs. Sort of like soreness but more a feeling of something not right. Backed off since I might be not recovery enough this far in to the diet
Click to expand...

You already know this, but I wanna reinforce the fact that you made the right choice. Just had a workout today that woulda mentally ground me down to a nub a few years ago, but that I'm much more at peace with now that I'm better at planning for long-term progress instead of short-term rewards. Given your extended time being side-lined I had to call out that positive glimpse cuz I know just how tempting it is to go hard in the mufuggin paint and flagellate yourself when the body (understandably) caves.

Guess it's all a convoluted way of saying "keep up the good work".
 
golvmopp said:
You already know this, but I wanna reinforce the fact that you made the right choice. Just had a workout today that woulda mentally ground me down to a nub a few years ago, but that I'm much more at peace with now that I'm better at planning for long-term progress instead of short-term rewards. Given your extended time being side-lined I had to call out that positive glimpse cuz I know just how tempting it is to go hard in the mufuggin paint and flagellate yourself when the body (understandably) caves.

Guess it's all a convoluted way of saying "keep up the good work".
Click to expand...

Haha yeah part of me gets frustrated still when having to only go soft in the paint. But I'm looking at this much more long term now vs prior years I was impatient and all about getting results now now now. Will see how I fell in a couple hours when I get to the gym.
 
6/14/19

BW: 284

Frustrating when the scale shows heavier than early in the week. Especially when I know i was over 1k below maintenance each day since then. Oh well, just going to assume I'm not heavier and was just a random heavy moment within the day. Only good part of it is I don't feel weak and beat down. Upped the deadlift max another 10 pounds since last week's deadlifts.

Edit: just occurred to me I started taking creative mono a couple days ago. Likely why I gained the weight.

Deadlift
-135*5
-225*5
-275*5
-315*3
-355*1 (supposed to be 1+ but I just kept doing singles instead. Really like to reset and don't like doing deadlifts for reps)
-355*1
-355*1
-355*1
-355*1

Speed Incline Bench
-135*6*3

Seated Row
-150*12*3

Snatch Grip Shrugs
-225*10
-275*8
-225*10
 
Last edited:
6/15/19

BW: 281

Good day. Upped both front squat and SOHP maxes by 10lbs and 5lbs, respectively, week over week. And talk about weight fluctuation. 3 lbs vs yesterday, so proved I'm not gaining weight luckily.

Front Squat
-135*5
-195*5
-220*3
-245*3

SOHP
-95*5
-115*5
-130*3
-145*3
-145*3

Tricep Extension
-150*12
-130*12*2

Hammer Curls
-40*8*3

Back Extensions
-25*15*2

Face Pulls
-110*2

Band Rips
-15*2
 
6/25/19

BW: 287


Was on vacation fishing in Canada all last week. Timed out perfectly to be on my first deload since getting back in the gym. Ate like absolute garbage and likely gained a few pounds back. Ready to get back at it. Only perk of the extra pound or two is increased strength. Increased squat and bench another 10 pounds for this next cycle and I still smashed the final AMAP reps for both.

Squat
-135*5
-135*5
-225*5
-245*5
-275*6

Bench Press
-135*5
-165*5
-185*5
-210*7

Assisted Chin Ups
-(70lbs)*8
-(70)*8
-(80)*7 -burnt out at end

Assisted Pause Dips
-(40lbs)*5
-(40)*5
-(50)*5

Kroc Rows
-75*8*2
 
Last edited:
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,236,900
Messages
55,453,507
Members
174,785
Latest member
ljae89

Share this page

Back
Top