A PorchRabbit's Road to Redemption

6/28/19

BW: 281

Good to see the weight down 6 lbs from Tuesday. Was figuring 287 was a fluke anyways. Started intermittent fast on Wednesday. 16:8, eating from 12pm-8pm. Daily calories between 2200-2400. Still thinking maintenance around 3000. Felt strong today and deadlifts moved easily.


Deadlift
-135*5
-135*5
-225*5
-245*5
-285*5
-325*5

RDL
-225*5
-245*5
-245*5

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

Seated Rows
-150*12
-170*10
-170*10
 
6/29/19

BW: 278

Feels good when then weight fluctuations are to the low side. Tried working out in fasted state for first time. Workout was at the very end of a 17 hour fast. Strength definitely wasn't there today. And almost fainted during a set of SOHP. Don't think I'll train fasted again.

Front Squat
-135*5
-175*5
-205*5
-235*4 ("think" I could have gotten 5th, but pins weren't set up and just didn't want to risk dumping)

Overhead Squat
-can't quite hit full depth yet. Probably 2" above parallel.
-45*5*3

SOHP
-45*5
-95*5
-120*5
-135*5

BORs
-185*4
-135*8*2

Hammer Curls
-40*6*2
 
I actually have fainted during a set of overhead press. I too was training fasted that day, for some reason. It wasn't pleasant. Glad you didn't hurt yourself.
 
MilkManUK said:
I actually have fainted during a set of overhead press. I too was training fasted that day, for some reason. It wasn't pleasant. Glad you didn't hurt yourself.
Click to expand...

Damnnnn. Full on fall to the floor aleks emelianenko/cro cop style? Able to dump the weight forward at least before you took the tumble?
 
Porch_Rabbit said:
Damnnnn. Full on fall to the floor aleks emelianenko/cro cop style? Able to dump the weight forward at least before you took the tumble?
Click to expand...
Luckily it was as the bar was on the way down after completing the press movement, so yes I was able to dump the weight forward and I ended up falling over the bar rather than collapsing backwards, which would have been worse. No one at the gym even noticed, and if they did, no one came to see if I was ok, lol.
 
Porch_Rabbit said:
... almost fainted during a set of SOHP. Don't think I'll train fasted again.
Click to expand...

Fasted training is a harsh mistress, but going for SOHPs on your first ride at the rodeo is like abstaining from a safe-word prior to calling her a bitch at the start of a sub session.

Probably has something to do with tall people and blood pressure, but SOHPs in particular seem to be heavily affected by the low blood glucose swings you initially get from IF and fasted training.
 
7/2/19

BW: 280

Gotta say I'm pretty happy with myself so far. Since my first post upon return in late April, my bench is up almost 50 lbs, squat is up almost 80 lbs and my BW is down 15-20 lbs. Weights are getting harder and sadly I think I am close to the point where I no longer will be able to keep upping the weights while cutting body weight. But we shall see..

Squat
-135*5
-225*3
-235*3
-265*3
-300*3

Bench Press
-135*5
-175*5
-200*3
-225*5

Assisted Chin Ups
-(70lbs)*8*3

Assisted Pause Dips
-(40lbs)*5
-(30)*5*2
 
7/9/19

BW: 281

Was on vacation and ate like absolute shit. Candy/donuts/cake/the whole shebang. Biked 6 miles most of the days but that's about it. Really thought I would've gained much more weight than I did. Did identical workout as last Tuesday.

Squat
-135*5
-225*3
-235*3
-265*3
-300*3

Bench Press
-135*5
-175*5
-200*3
-225*5

Assisted Chin Ups
(70lbs)*8*3

Assisted Pause Dips
(30lbs)*5*3
 
7/12/19

BW: 279

Giving up the deadlift and going back to sumo. Just don't feel confident in my deadlift form and don't care to try and perfect it when sumo is perfectly fine for my goals.

Sumo DL
-135*5
-225*5
-275*3
-315*3
-345*3

RDL
-225*5
-245*5
-255*5

Speed Incline Bench
-135*5*4
 
7/13/19

BW: 277 (1 lb PR lol)


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

SOHP
-95*5
-105*5
-115*3
-130*3
-145*5

Overhead Squat
-45*3 (got below parallel! First time ever)
-55*3
-65*3

Seated Rows
-170*10
-190*6
-190*6

Hammer Curls
-40*6
-40*4

Face Pulls
-110*10
-120*10
 
7/15/19

BW: 277

I don't want to screw myself since it'll be mental now, but I think my strength is no longer increasing while I continue to cut weight. This is the second week in a row now where I used the same training max as the week prior. To be fair, the 531 doesn't have you increase your max each week, but I've gotten spoiled. Now I guess just try to maintain these maxes while I lose another 30-35 lbs BW. I am excited for chin ups to get easier and easier tho.

Squat
-135*5
-225*5
-250*5
-285*3
-315*1

Bench Press
-135*5
-185*5
-215*3
-240*3

Assisted Chin Ups
-(30lbs)*4
-(60)*8*2

Assisted Pause Dips
-(30lbs)*5*2
 
7/24/19

BW: 273

Down 4 pounds since the last Monday 9 days ago. Haven’t been losing weight in the healthiest way. Been doing some pretty severe cuts. Only had 900 calories yesterday, for example. But the calories have been coming from whole foods so hopefully that helps. Strength definitely taking a hit. Didn’t increase training max this week and then failed the final set. Sucks. Even chin ups which I hoped would get easier are weaker today. I don’t even know how to program this 531 anymore if weights are going to be decreasing. I’m at a loss right now. Any help would be greatly appreciated.

Squat
-45*10
-135*5
-185*5
-215*5
-245*5
-280*3 (supposed to be 5)

Bench Press
-135*5
-175*5
-200*5
-225*5 (6th rep with a lot of assistance)

Assisted Chin UPS
-(60lbs)*8*2

Assisted Pause Dips
-(30lbs)*5*2

Ab Rollout
-3*5 (can’t get full extension yet)

Pallof Press
(50lbs)*5*5sec*2
 
7/27/19

BW: 273


Sumo
-135*10
-225*5
-245*5
-285*5
-315*5 (reset and 10 second break after rep 3)

SOHP
-45*10
-95*5
-105*5
-120*5
-135*5

DB Rows
-70*10*3

Ab Rollouts
-straight*5*2
-left side*2*2
-right side*2*2

Pallof Press
-band*5reps*10sec*2

Hammer Curls
-40*6*2
 
7/31

BW: 272


Reset all my training maxes to 85%. Sucks, but figure do it now and then just try to maintain these new maxes while I continue on from 270 to 240. Using 290 squat and 250 bench.

Squat
-45*10
-135*5
-205*3
-235*3
-260*5

Bench Press
-135*5
-175*3
-205*3
-225*3

Assisted Neutral Grip Chin Ups
-(60lbs)*8*3

Lat Raise
-20*10*3
 
Last edited:
I'm not sure how far into 5/3/1 you are - ie how many cycles, but if I start missing reps / weight I usually go back a couple of cycles and try to get more reps than I had previously.

Example - if you are on your 4th cycle, go back to the weights set from your second cycle and work back up.

It probably is due to the severe calorie restriction though, it will catch up with you eventually.
 
MilkManUK said:
I'm not sure how far into 5/3/1 you are - ie how many cycles, but if I start missing reps / weight I usually go back a couple of cycles and try to get more reps than I had previously.

Example - if you are on your 4th cycle, go back to the weights set from your second cycle and work back up.

It probably is due to the severe calorie restriction though, it will catch up with you eventually.
Click to expand...

Yeah that’s pretty much what I ended up doing. Just took my training max from the last successful cycle and then went with 80% of it. If I can’t maintain this 80% through the remainder of the cut then I’ve definitely messed up.
 
8/3/19

BW: 270 (pr)

Scratch that, 80% seemed too drastic. Went with 90%. Session felt good with the reduce weights. Wasn’t feeling beat down the whole time.


Sumo
-135*10
-225*5
-245*3
-275*3
-305*5 (no rest/easy but lost grip towards end)

SOHP
-45*10
-95*5
-105*3
-115*3
-130*6

Trap bar dead
-135*10*2

Seated Row
-150*12
-170*10*2

Ab Rollout
Front-5*2
L-3*2
R-3*2

Hammer Curl
-40*6*2
 
8/7/19

BW: 272

Not sure why I gained weight. Been eating way below maintenance the last few days. I’m just hoping I’m bloated or something.


Squat
-45*10
-135*5
-225*5
-255*3
-285*3

Bench Press
-135*5
-185*5
-215*3
-235*3

Assisted Chin Ups Various Grips
-(70lbs)*10*3

Dips
-BW*5*2
 
8/16/19

BW: 266 (pr)

Was off a full week fishing in the middle of nowhere Ontario. Beautiful. Ate so much thought I gained 10 lbs. I don’t know how I lost any weight. Only exercise was pushups, dips, and chin ups on cabin beams. Felt strong today. Short on time this morning.


Squat
-135*5
-195*5
-225*5
-255*7

Bench Press
-135*5
-175*5
-190*5
-215*7

Assisted Chin Ups
-(50lbs)*8*3
 
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