Goals & Gains A PorchRabbit's Road to Redemption

[Porch_Rabbit]

4/30/14

Sumo Squat
-350*3
-405*3
-455*3 (REP PR)

Assistance

Pause incline Bench
-185*5*3

BB Curls
-105*8*3

45 degree row thing
-90*8*2

 

[Porch_Rabbit]

5/1/14

Light Day

Power Cleans
-135*3
-205*3*2
-235*3*2
-255*2*2
-275*F*2 (tried to keep these power but couldn't get them high enough)

Pause Squats
-275*3
-315*3*2

 

[Porch_Rabbit]

5/2/14

Core Lifts

SOHP
-135*3
-140*3
-160*3
-180*4 (REP PR)

Front Squat
-225*3
-255*3
-295*3
-330*4 (REP PR)

Assistance

BORs
-185*8*3

DB Shoulder Press
-80*8*2

DB Row
-110*8

Hammer Curls
-60*6
-55*6*2

 

[Porch_Rabbit]

5/5/14

Glorious day! Today was my first day at the office for my new job and it went great, so I left amped up and killed my workout today. My weight cut is going great. I am 4lbs lighter than I was on my last 1+ week three weeks ago, yet my strength is still better than ever. I smashed my weights today.

Core Lifts

Squat
-335*5
-385*3
-435*1
-455*1 (+5lb PR!)
-460*1 (+10lb PR!)

Bench Press
-235*5
-260*3
-305*1 (+5lb PR!)
-315*1 (+15lb PR! 3 Plates Baby!)

Assistance

Chin Ups
-BW*6,5,4

Pause Dips
-BW*6*3

DB Rows
-110*6*2

460 Squat:
[YT]rAhlHkYyFbI[/YT]

315 Bench:
[YT]MJukCY8428o[/YT]

 

[Stargazer Rex]

I am impressed by your performance.

 

[Porch_Rabbit]

Thanks, minotauro Flex.

 

[Porch_Rabbit]

5/6/14

Light Day

Power Vag
-135*4
-155*3*2
-185*2*3

BTN vag-grip push press
-135*4*3

Speed Front Squat
-225*6*3

 

[Stargazer Rex]

Thanks, minotauro Flex.

Ohhhhh, I like that.

 

[Porch_Rabbit]

5/8/14

Sumo Deadlift
-315*3
-380*5
-435*3
-495*1
-515*1 (+15lb PR!)

Assistance

Paused Incline Bench
-185*6*3

BB Curls
-105*10*3

515 Sumo:
[YT]18tZGPtYhbU[/YT]

 

[Porch_Rabbit]

5/9/14

Another week like 3 weeks ago where I set a pr every single workout of the week. Since I've been cutting weight and lost 3 lbs (the last streak of PRs came after gaining 15lbs in a month) the PRs haven't been as significant as last time. But I'm still happy if not happier because these last three weeks were much more difficult and took more dedication to gain strength while losing weight. Where as, it was much easier to just stuff my face and lift like I was doing a month ago.

Core Lifts

SOHP
-135*3
-150*5
-170*3
-195*1
-205*1 (+5lb PR!)
-210*1 (+10lb PR!)

Front Squat
-275*5
-310*3
-355*1
-385*F
-385*1 (+20lb PR!) (I was slightly high on this, like only half a cm at most)

Assistance

BORs
-185*8*3

Face Pulls
-3 sets of 12

 

[golvmopp]

At this rate you'll hit a 600 dead in a year or two tops. Best of luck, and damn good job bro!

 

[MilkManUK]

Real nice work in here. There was plenty more in the tank on that 315lb bench by the looks of it.

 

[Porch_Rabbit]

Thanks, hombres.

Ya that bench felt pretty easy I think I could have got 320 or maybe even 325 if I was lucky. I'm not sure why I didn't try.

Ya gol that would be badass. But I won't be surprised if my dead slows down a bit. I think it has increased due to me just finding my groove dead lifting. Like I said, when I started my log I never deadlifted before. So I think my recent progress has a lot to due to the simple fact my cns is more comfortable with the movement now.

 

[Porch_Rabbit]

5/12/14

I should be starting my 5+ week but I am skipping it and going straight to 3+ week. This is because I am still cutting weight and want to keep the volume down and intensity up.

Squat
-325*3
-365*3
-415*3 (REP PR)

Bench Press
-225*3
-260*3
-295*4 (REP PR)

Assistance

Chin Ups
-3 sets of 6

Pause Dips
-3 sets of 6

I fucking love these paused dips. I read an interview months back where pete rubbish said paused dips are by far and away the best assistance exercise for his bench. Ever since then, I have incorporated them in to my routine and my bench press has skyrocketed faster than any point in my life. I don't think it is mere coincidence.

 

[Porch_Rabbit]

5/13/14

Had to skip my normal light day today and move my Wednesday up to today since I have to go get fitted for a tux tomorrow night.

Sumo Deadlift
-365*3
-415*3
-465*4 (REP PR)

Assistance

Paused Incline Bench
-190*5*3

BB Curls
-115*8*3

DB Rows
-120*6
-120*8

 

[Flash_Monsta]

congrats on the PR's, killing shit up in hyer!

 

[Porch_Rabbit]

Thanks, you monstrosity!

 

[Porch_Rabbit]

4/14/14

Light Day

Power Clean
-205*4
-235*3*3
-255*3*2

Pause Squat
-275*3
-315*3*2

 

[Porch_Rabbit]

5/16/14

Core Lifts

SOHP
-135*3
-150*3
-170*3
-195*4 (REP PR)

Front Squat
-275*3
-300*3
-335*3*2 (could've got a rep pr but I was using a shitty rack and couldn't risk dropping the weight. So I just added a second set)

Assistance

BORs
-195*8*3

DB Press
-75*8,10

Hammer Curls
-60*8
-55*8
-50*8

Face Pulls

 

[Porch_Rabbit]

5/19/14

Well, this is going to be the last fun week of lifting in a good while. It's my 1+ week and I'm going to try to continue my streak of PRs on my 1+ weeks. So far, so good. After this week, I'm going to start aggressively cutting (not very aggressive, but for my standards it will be). I think it is about time for a deload, but I don't want to deload while cutting and lose all my strength and size. So I am going to skip deload for now, keep intensity high and lower volume. So I won't be actively trying to set PRs in the next month or so, but I will be making sure I don't decrease by a single lb.

Overall, I have lost 4 lbs in the last month while still increasing my PRs. So all in all, I'm happy.

Core Lifts

Squat
-315*3
-350*5
-395*3
-445*1
-465*1 (+5lb PR!) ( this was extremely hard and slow. I shit you not, I think I was frozen at the halfway point for a good 2 seconds before I broke through to the top. Unfortunately, I didn't have my phone.)

Bench Press
-225*3
-245*5
-275*3
-325*1 (+10lb PR!) (again, very difficult. Don't think it would be comp approved. But I got it up)

Assistance

Chin Ups
-BW*6*3

Pause Dips
-BW*6*3