Goals & Gains A PorchRabbit's Road to Redemption

[Porch_Rabbit]

1/8/14

First time doing power cleans in awhile and it tired my back out for the sumos. My last set of sumos felt really hard compared to normal and I failed the last rep.

I'm also feeling weak because I have been losing too much weight too fast accidentally, since I don't count calories. I've been trying to cut weight since I have been getting fat as shit lately. But I need to make sure I eat enough that I don't lose all my muscle. I'm aiming for a slow and steady 1lb or so a week, and this last week I dropped 5 lbs. So all in all, today was pretty good considered i lost 5 lbs on accident.

Core Lifts

Power Clean
-185*3*2
-205*3*2
-235*3
-235*2

Sumo Deadlift
-265*5
-305*5
-345*3

Assistance

Incline Bench Press
-150*8
-150*10
-150*9

Back Extensions
-3 Sets of 12

BB Curl
-2 Sets of 10 @95lbs
-1 Set of 8 @85lbs

 

[Porch_Rabbit]

1/10/14

Core Lifts

SOHP
-135*5
-140*5
-155*3

Front Squat
-205*5
-235*5
-265*5

Assistance

DB Press
-3 Sets of 10 @50lbs

BORs
-3 Sets of 10 @135lbs

Hammer Curls
-3 Sets of 6

Face Pulls
-3 Sets of 12

 

[Porch_Rabbit]

1/13/14

Got my new belt over the weekend! I was excited to finally use it today. Squats felt great so I upped my max again to 405 and did two sets of 3 at 365 instead of the prescribed 1 set.

Core Lifts

Squat
-285*3
-325*3
-365*3
-365*3

Bench Press
-195*3
-225*3
-250*3

Assistance

Chin Ups
-4 sets of 4 @bw
-2 sets of 8 @bands

Dips
-bw*10
-(+25lbs)*10
-(+25lbs)*8

DB Rows
-3 sets of 6 @100lbs

Band Pulls
-3 sets of 15

 

[Porch_Rabbit]

1/15/14

Good day. I'm starting to feel like the progress train is starting to slowly chug along again. The belt really helps as well. Best purchase I've made of late.

Core Lifts

Power Clean
-195*3
-220*3
-245*5 (30 sec rest between each rep)

Sumo Deads
-285*3
-325*3
-365*3
-365*2

Assistance

Incline Bench
-135*10
-145*10
-155*10

Barbell Curls for the Gurls
-75*10
-85*10
-90*10

Back Extensions
-3 Sets of 20

Barbell Shrugs
-3 Sets of 10 @225lbs

 

[Porch_Rabbit]

1/17/13

Good day of work. I'm not sure why my overhead press is so weak though.

Core Lifts

SOHP
-135*3
-145*3
-160*2
-155*2

Front Squat
-225*3
-250*3
-285*4

Assistance

DB Press
-3 Sets of 10 @55lbs

BORs
-135*10
-145*10*2

Reverse Cable Flyes
-3 Sets of 10

Face Pulls
-3 sets of 12

 

[Porch_Rabbit]

1/20/14

Core Lifts

Squat
-305*5
-345*3
-385*1
-365*2

Bench Press
-210*5
-240*3
-265*1

Assistance

Chin Ups
-BW 4*4
-Bands 2*8

Dips
-(+25lbs)3*10

DB Rows
-100 lbs*8
-100 lbs*6

Band Pull Aparts
-3*15

 

[Porch_Rabbit]

1/22/14

I'm happy with today's lifts considering I've lost about 4 lbs in the last week and still hit my prescribed lifts.

Core Lifts

Power Clean
-205*3*2
-235*3
-255*1
-260*1*3

Sumo Deads
-305*5
-345*3
-385*1*3

Assistance

Incline Bench
-135*10
-145*10
-155*10

Back Extensions
-3 sets of 20

BB Curls for the Girls
-3 sets of 10 @95lbs

 

[Porch_Rabbit]

1/24/14

Damn, I wasn't expecting my front squat to be so strong strong. I smashed my 1+ so I kept upping the weight until I was lifting more than 25 lbs above my prescribed single. feelsgoodman.jpg

Core Lifts

SOHP
-130*5
-150*3
-165*1

Front Squat
-235*5
-265*3
-300*1
-315*1
-325*1
-315*1

Assistance

BORs
-145*10*3

DB Press
-55s*10*3

Face Pulls
-12*3 @12

 

[Porch_Rabbit]

1/27/14

Core Lifts

Squat
-270*5
-310*5
-355*4

Bench Press
-185*5
-210*5
-245*3

Assistance

Chin Ups
-3 sets of 4
-2 sets of 8 w/ bands

Dips
-2 set of 10 +25lbs
-1 set of 10

DB Rows
-100*6*3

Band Pull Aparts
-3 sets of 15

 

[Porch_Rabbit]

1/29/14

Core lifts

Power Clean
-185*3*2
-210*3*2
-245*2
-245*F
-245*1*3

Sumo Deads
-265*5
-315*5
-355*5

Assistance

Incline Bench
-145*10*2
-155*10

Barbell Curls
-95*10*3

Lateral raises
-22.5*10*3

 

[Porch_Rabbit]

1/31/14

Core Lifts

SOHP
-115*5
-135*5
-155*4

Front Squat
-225*5
-250*5
-285*5

Assistance

BORs
-145*10*3

DB Press
-60*10*2

Face Pulls
-3 sets of 12

 

[Porch_Rabbit]

2/3/14

Core Lifts

Squat
-290*3
-335*3
-375*2
-375*1

Bench Press
-195*3
-225*3
-250*2
-225*3

Assistance

Chin Ups
-4 sets of 5
-1 set of 4

BTN Snatch Press
-3 sets of 15 at 65lbs

Face Pulls
-3 sets of 15

DB Flyes
2 sets of 10@40 lbs

 

[Porch_Rabbit]

2/5/14

Core Lifts

Power Clean
-195*3
-225*3
-250*3(1,1,F,1)

Sumo Deads
-290*3
-335*3
-375*3

Assistance

Incline Bench
-135*10*3

Barbell Curls
-85*10*3

 

[Porch_Rabbit]

2/7/14

Very quick session today since I was leaving town.

Core Lifts

SOHP
-135*3
-140*3
-155*4

Front Squat
-235*3
-265*3
-300*3

Assistance

BORs
-135*10*3

 

[Porch_Rabbit]

2/11/14

Good day. I nailed 395 squat so I felt like moving up and then I nailed my 405 squat. This is the most I have ever squatted since my summer before senior year. So I am excited to start breaking new ground.

Core Lifts

Squats
-315*5
-350*3
-395*1
-405*1

Bench Press
-185*5
-225*5*3

Assistance

Band Chinups
-3 Sets of 8

Dips
-3 Sets of 10

Band Pull Aparts
-3 Sets of 15

 

[Porch_Rabbit]

2/13/14

A good day. Like squats earlier this week, my sumo felt good so I greedily raised it 10 pounds for singles. My power cleans were essentially full cleans on the singles.

Core Lifts

Power Cleans
-210*5
-240*3
-265*1*2

Sumos
-315*5
-355*3
-395*1
-415*1*2

Assistance

Incline Bench
-135*10*3

Curls
-85*10*3

 

[Porch_Rabbit]

2/15/14

Core Lifts

SOHP
-135*5
-155*3
-170*1
-175*1

Front Squat
-250*5
-285*3
-315*1
-325*1

Assistance

DB Press
-60*10
-55*10*2

BORs
-135*10*3

 

[Porch_Rabbit]

2/17/14

Good day. I pulled my training maxes back by 20 pounds so that I get more reps in. I want to follow 531 a little more closely to the T. For too long I have had my training maxes too high to where I was only get the prescribed reps, so I figured I'd try to follow wendler's advice for once and do a cycle with a conservative training max.

This is partly because my bench has be stalled for months now and I want to try a new approach. As for squat, I have been pleased with my progress, but I am now altering my form a tiny bit so I thought the lowered training max will help.

Core Lifts

Squat
-255*5
-295*5
-335*5

Bench Press
-185*5
-205*5
-225*5
-205*5
-185*8

Assistance

Pull Ups
-BW*4
-Bands*8*2

Dips
-BW*10*3

DB Rows
-100*8*3

Band Pull Aparts
-some

 

[Porch_Rabbit]

2/9/14

Just ordered a bulk order of 10g of DMAA last night so I'm excited to start making my own preworkouts for cheap.

Core Lifts

Power Clean
-185*3*2
-215*3*2
-240*3(1,1,F,1)
-240*3(1,1,1)

Sumo Deadlift
-275*5
-315*5
-355*3*2

Assistance

Incline Bench
-135*10*3

Good Mornings
-175*8*3

Hammer Curls
-45*8*3

 

[Porch_Rabbit]

2/20/14

I'm starting a new routine based off a cool Norwegian powerlifting study I read. It showed that people on a 6 day split increased their strength more than the group on a 3 day split. Exercises, volume, and intensity equal between the two groups.

It's not like I'm believing this to be a definitive study that proves this is better, but I love lifting and hate off days so this gives me an excuse to lift everyday. I just kind of started it today, but not really. It won't start until Monday.

Core Lifts

SOHP
-120*5
-140*5
-155*5

Accessory Lift

Pause Box Squat
-225*4
-225*4
-245*4
-285*4