Goals & Gains A PorchRabbit's Road to Redemption

[golvmopp]

Good shit homie.

 

[miaou]

Congrats for all the PRs, here.

3/3/14

Squat
-410*1 +5lb PR

4/14/14

Squat
-425*1 (PR!)
-450*1 (+40lb PR!!)

That's +45 lbs to your squat in just over a month, along with PRs in pretty much every other lift.

What kind of programming are you following?

 

[Porch_Rabbit]

Thanks, guys I appreciate it. I'm trying to really enjoy it since progress like this is really rare and I might never experience this again. So I am just trying to live in the moment for now and be happy rather than continuing to think months down the road.

Miaou, I am doing a 5 day split with 531 principles. It is very modified (which I know wendler would be opposed to) but it's working great for me. Mon, wed, and Friday are my 531 days with squat, bench, sumo, front squat, and sohp. Then Tues and Thurs are my lighter days with Olympic lifts and things like pause squats and speed squats and I try not to go above 80% on those days.

The reason I am doing this is because awhile back, like two months ago, I read a recent Norwegian study performed on powerlifters. The gist of it was that there were two groups, one lifted 3 days/week and the other 6/week. Other than this factor, everything such as volume and intensity was the same. After about 8 weeks or so, the group doing 6 days/week increased their lifts significantly more than the 3 day/week group. So I was curious and wanted to just try it out and scrap my 3 day split for this 5 day split I'm currently on. I guess it has worked out for me.

It is very important to note that I am on a pretty good caloric surplus. My diet and supplements are on point and I think this is the primary reason I've been increasing so much and not burning myself out. I've probably gained about 15 lbs in body weight since that squat pr of 410 a little over a month ago.

 

[miaou]

My diet and supplements are on point and I think this is the primary reason I've been increasing so much and not burning myself out. I've probably gained about 15 lbs in body weight since that squat pr of 410 a little over a month ago.

Details?

 

[Porch_Rabbit]

Lol no anabolics yet, if that's what you're getting at. I'm saving those for when I get to a 600lb squat.

But I am taking a shitload of supplements. If it has any anecdotal evidence then I am using it. I don't spend a lot of money on much, and my obsession is lifting now so I don't mind spending money for supps with little scientific backing. If you were serious and not just making a joke I can let you know what all I'm taking.

But really, the biggest thing is a lack of booze. I'm an alcoholic and went through treatment about two months ago. I was a daily drinker and I've been clean for the last two months. My abstinence from booze and my sudden growth in progress have occurred at the same time. I happen to think it was more than just a coincidence.

 

[miaou]

Going from 405 to 450 in 5 weeks is pretty wild progress.

I'm interested in knowing what you're taking. And also, how much of that +15 lbs of bodyweight would you guesstimate is muscle vs fat gain?

 

[LZD]

Wow, amazing progress Porch! Crazy shit!

 

[Porch_Rabbit]

Thanks, lzd.

Going from 405 to 450 in 5 weeks is pretty wild progress.

I'm interested in knowing what you're taking. And also, how much of that +15 lbs of bodyweight would you guesstimate is muscle vs fat gain?

Also keep in mind, within those 5 weeks was the first deload week I have had since December. I was starting to feel like shit right before I took the deload and when I came back after it, I felt amazing and healthy again.

Alright here is my list:

Vitamins/herbs/etc:
-multi vitamin
-b complex
-c complex
-vitamin d
-rhodiola rosea
-fish oil
-alpha lipoic acid
-co q10
-n-acetyl l cysteine
-Hawthorne berries extract
-red yeast rice
-milk thistle
-zma

Lifting Supplements:
-6 g creatine
-6 g beta alanine
-bcaa during workout
- 1,3 DMAA and caffeine pre workout
-biotivia bioforge
-mass pro synthagen (ecdysterone product)

Lots of shit obviously, including lots of things with little to no scientific backing. But I find everything bulk and for a discount, and I spend little money on other things since I have no family or kids, so I don't mind spending it on this.

Also, sleep has been extremely valuable for me. I can't remember in the last 6 months a single night where I haven't gotten 9 hours of sleep. So that is helping me a shit load where I know many people here simply can't do that due to other obligations.

I really don't know how much of the 15 lbs is fat or muscle. I have a good amount of body fat with a nice little gut. But looking in the mirror I feel like I don't look like I have a higher body fat percentage. So I honestly have no clue.

And one more note, those PRs from 5 weeks ago weren't that hard at the time. I'd estimate they were around 95% of my maxes at that time. This week, I really want to push myself and to a strength test basically. The squat and sumo this week were true 100% max reps. I couldn't add another lb if I wanted to. So the 40 lb increase isnt from one 100% max to a new 100% max. So it's not truly a 40 lb increase in strength, just a 40 lb increase in my performed lifts, if that makes sense.

 

[Porch_Rabbit]

4/16/14

Today was a great test of mental fortitude. I took a big leap in front squat of 30 lbs. I failed the first two attempts and instead of lower the weight for a smaller pr, I just sacked up and nailed it. Felt good. Today was my last workout of the week as I am about to leave today to go fishing in Canada until Sunday. So I will get a nice little rest after these three straight brutal days of maxing out.

Core Lifts

SOHP
-145*5
-160*3
-185*1
-200*1 (+15lb PR!)
-205*F*2

Front Squat
-265*5
-295*3
-365*F*2
-365*1 (+30lb PR!)

Assistance

BORs
-175*8*2

DB Shoulder Press
-70*10*2

Hammer Curls
-50*8
-55*8



SOHP 200lbs:
[YT]Nk6w4K-M_j8[/YT]

Front Squat 365lbs:
[YT]Y_qqzcMH55g[/YT]

 

[Flash_Monsta]

Congrats on the PRs, mate.

 

[monkeyrhythm]

This log's on fire; I don't think it's a coincidence the initials of your Sherdog username are 'PR'.

Congrats on your recent progress dude.

 

[Porch_Rabbit]

Muchos gracias, chicos. Yo aprecio los complimentos.

4/21/14

I got really greedy on my squat today. I was supposed to finish with 385 for 5 but I really though it would be cool to squat 4 plates for 5 instead. Needless to say, I didn't get 5, but I got 4 which is a rep pr. Then I waited a minute and squatted once more to combine for 5. Bench press felt extremely strong today.

I'm a little depressed because I think I need to start cuttingn weight. I've been getting a lot of comments on how fat I am getting. I need to start cutting weight but I'm upset because I've really been enjoying stuffing my face with food and the resulting PRs in every lift. I think I'm just going to kind of eat at maintenance for awhile rather than do a cut.

Core Lifts

Squat
-295*5
-335*5
-405*4 (Rep PR)
-405*1

Bench Press
-195*5
-225*5
-255*7 (Rep PR)

Assistance

Pull Ups
-3 sets of 6

Paused Dips
-3 sets of 6

DB Rows
-110*8*2

 

[Porch_Rabbit]

4/22/14

Light Day

Power Snatch
-145*3*2
-165*3*2
-185*3*2
-195*1
-215*F*2

Overhead Squat
-115*5*3

Push Press
-145*5
-155*5
-165*5
-175*5

 

[Porch_Rabbit]

4/23/14

Sumo Deadlift
-325*5
-375*5
-425*5 (rep PR)

Assistance

Paused incline bench
-155*8
-165*8
-175*8

BB Curls
-95*10*2
-105*10*2

Face Pulls
-3 Sets of 12

Band Rips
-3 Sets of 15

 

[Porch_Rabbit]

4/24/14

Light Day

Power Clean
-I kept all these strictly power cleans, rather than turning into full cleans at the higher weight like I normally do
-135*3
-185*3
-215*3
-235*3*2
-245*2

4 Sec Pause Squats
-225*3
-295*3
-305*3
-315*3

 

[Porch_Rabbit]

4/25/14

This was probably my last day of 5s for maybe a few months. My next cycle I'll probably skip to 3s. So I will just be switching back and forth from 3s to 1s the next week and then back to 3s again, etc. I'm doing this since I am going into a caloric deficit to lose fat so I want to keep intensity high and volume low.

Core Lifts

SOHP
-135*5
-150*5
-170*5 (REP PR)

Front Squat
-235*5
-270*5
-305*5 (Rep PR)

Assistance

BORs
-185*8*3

DB Shoulder Press
-75*8*3

Hammer Curls
-55*8*3

 

[CRZA]

DAmn! PR Machine! Congrats on all of 'em.
Must suck to squat when being 202 cm, though?

 

[Porch_Rabbit]

Lol thanks!

There are some difficulties but I wouldn't say I think squats suck. For some reason, squats have always been my favorite lift of the big 3 by far. The problem for me is making sure I get depth. I have very long femurs so it is almost impossible for me to go a2g. It sucks because I have to consciously make sure I hit depth. When I forget, like during sets of 5 or more, what feels naturally like the bottom of my squat ends up being about a cm or two above parallel.

 

[Porch_Rabbit]

4/28/14

Got my numbers and then some, but I felt weak and shitty today. My calorie deficit is just beginning to show it's ugly side. I have a feeling I took my string of PRs for granted, because these next months might suck. But I'm just keeping up the intensity so I don't lose strength.

Core Lifts

Squat
-315*3
-360*3
-405*4

Bench Press
-215*3
-245*3
-275*4 (REP PR)

Assistance

Lat Pulldowns
-180*8*3

Pause Dips
-BW*6*3

 

[Porch_Rabbit]

4/29/14

Light Day

Hang Snatch
-135*3*2
-155*3

Overhead squats
-just broomstick

Push Press
-135*4
-155*4*3

Speed Front Squats
-225*4*4