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Goals & Gains A PorchRabbit's Road to Redemption

3/28/14

Well I got back from my ski trip and wanted to get one little workout in this week before I get back into the swing of things on Monday. Today was amazing considering the circumstances and my expectations.

I came down with a horrible sickness on Tuesday night. I don't know if it was the stomach flu or food poisoning but I was exploding from both ends and I think a had a fever since I also had horrible aches and chills. Today I still felt really off, it is like a light headed feeling everyone I stand up but a bit different. It is really uncomfortable and unusual.

Well today I felt way better in the weight room than I expected. I've lost some strength but not nearly as much as I expected. I've also lost almost ten pounds in the last week which sucks, but atleast chin ups feel way easier because of it lol.

Sumo Deads
-225*4
-315*4
-365*2*3

Squat
-315*3
-355*1
-365*1
-385*1

Bench Press
-185*4
-225*5*2

Chin Ups
3 sets of 5

Face Pulls
-2 sets of 12
 
3/31/14

Ahhh it feels good to be back into the weights. I've actually gotten stronger in the two weeks of not lifting. feelsgoodman.jpg

Core Lifts

Squat
-275*5
-315*5
-355*5

Bench Press
-185*5
-215*5
-245*6

Assistance

3 sec Pause Dips
-(+25lbs)*6*3

Pull Ups
-bw*6
-bw*5
-bw*4

DB Rows
-110*8*3
 
4/1/14

I just feel fookin' great mon. This deload has really helped me. I was weary of reloads after the one I took a few months back that left me weaker for a long time. But this one has rejuvenated me. Out of nowhere, my flexibility came back. I can truly snatch and overhead squat ass to grass now. I don't get it, I wasn't doing any mobility work over my two week deload but I'm now more flexible than ever.


Light Day

Snatch
-135*1
-165*2
-185*2*2

Overhead Squat
-165*2 (I lost control over the bar and fell backwards and left a huge dent in the wall from my ass. The entire gym stared at me cuz of the noise. Hopefully I don't have to pay for the hole)
-135*5*3

Push Press
-135*5
-155*5
-175*5

Speed Front Squat
-225*6*3
 
4/2/14

Core Lifts

Sumo Deads
-295*5
-340*5
-385*5

Assistance

Incline Bench
-155*8*3

EZ Bar Curls
-95*10*3

Face Pulls
-3 sets of 12

Band Rips
-2 sets of 15
 
4/3/14

Good day. I should just accept the fact that Thursdays are not light days anymore. I always get greedy with the cleans and go until failure.

Light Day

Clean
-135*3
-185*3
-215*2*2
-235*2
-255*F
-255*1*2
-275*F*2
-275*1*3 (+5 PR)
-280*1 (+5 PR)
-290*1 (+10 PR)

3 Sec Pause Squat
-225*3
-275*3*2
 
4/4/14

An ok day. My upper body was feeling beat up in a bad way. Not a DOMS type of soreness but more of a ache in my connective tissue. This 5 day split might be a little much for me. But I've got the weekend to recover now.

Core Lifts

SOHP
-125*5
-145*5
-165*4
-160*5

Front Squat
-225*5
-260*5
-295*5

Assistance

BORs
-155*8
-160*8*2

DB Press
-65*8*2

Hammer Curls
-50*8*2
 
4/7/14

Core Lifts

Squat
-295*3
-340*3
-385*5 (REP PR!!)

Bench Press
-205*3
-235*3
-265*3

Assistance

Pause Dips
-(+25)*5*2
-bw*8

Chin Ups
-bw*4*3

DB Rows
-110*8*2
 
4/8/14

Light Day

Power Snatch
-135*4*2
-165*3*2
-185*2
-185*1

Over Head Squat
-135*5*2
-135*6

Speed Front Squat
-185*8*2
 
4/9/14

Core Lifts

Sumo Dead
-320*3
-365*3
-425*3 (Rep PR!)

Assistance

Pause Incline Bench
-155*8*3

Face Pulls
-3 Sets of 12

Band Rips
-3 Sets of 15

Shoulder DB Lateral Raises
-20*8
-17.5*8
-15*8

Sumo:
[YT]kjMX0AQ-0EE[/YT]
 
4/10/14

Light Day

Cleans
-135*4
-185*3
-215*3
-255*2
-275*F
-275*1
-285*F
-295*1 (+5 PR!)
-300*F*4 (Smashed through the wall on the first fail, and will probably have to pay atleast 100 bucks)

Pause Squats
-225*4
-275*3
-285*3
-295*3

Clean 295 PR:
[YT]Pu0uJdCW5Hw[/YT]

Clean Fail Wall Smash:
[YT]KsOmuIe3pOI[/YT]
 
4/11/14

Core Lifts

SOHP
-135*3
-155*3
-175*3 (REP PR!)
-155*6

Front Squat
-245*3
-280*3
-315*3 (REP PR!)

Assistance

BORs
-185*8*3

DB Shoulder Press
-70*8*2
-70*10

Hammer Curls
-55*8*2
 
4/14/14

Ahhh it's that beautiful time of the month known as singles week. Today went swimmingly. I felt really strong and smashed both my squat and bench PRs.

Core Lifts

Squat
-330*5
-365*3
-425*1 (PR!)
-450*1 (+40lb PR!!)

Bench Press
-225*5
-250*3
-280*1
-300*1 (PR!)

Assistance

Paused Dips
-3 Sets

Chin Ups
-3 Sets

DB Rows
-110*8*2

Squat 450:
[YT]dVZM6sKWCVQ[/YT]

Bench 300:
[YT]MRrygQdG6ug[/YT]
 
Alas, the fourteenth of April 2014 would forever live on as the day of the 450 pound squat

Good job homes.
 
thanks man

I'm still just jacked with adrenaline right now. I was coming into the day with 440 in mind and then just decided to bump it up since I felt good today.

And I saw you just beat me by 1 lb today. lol good shit! You just refuse to let me pull ahead of ya?
 
Porch_Rabbit said:
thanks man

I'm still just jacked with adrenaline right now. I was coming into the day with 440 in mind and then just decided to bump it up since I felt good today.

And I saw you just beat me by 1 lb today. lol good shit! You just refuse to let me pull ahead of ya.
Click to expand...

Sometimes the metric system pays off! :D Also, nothing like a bit of competition to keep you on your toes. I'm still saving up mad cream on the bench to reach 300lbs, so you've got me beat there.
 
4/15/14

Another PR! I am officially in the 500 club. I will be up in Canada for the week fishing, so I am eliminating the two Olympic/light days from this week. So today I did Wednesday's normal workout, and tomorrow will be Friday's front squat/sohp.

Sumo Deadlift
-355*5
-405*3
-450*1 (+25 PR!)
-475*1 (+50 PR!)
-500*1 (+75 PR!!)

Sumo 500:
[YT]ZluZiMxYKes[/YT]
 
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