Body transformation during 3 day hypertrophy program (with pics)

[DeanFriedland]

I finished my 9 week cut about 3 weeks ago and have been reverse dieting back since then. I am almost back in a surplus for my bulk and am really enjoying the extra food! These are my stats:

Height: 5' 7" (actually right under)
Weight: 147.8 (started cut at 163.6)
Deadlift: 370 for sets of 6 (RPE 9)
Squat: 275 for sets of 6 (RPE 8.5)
Bench: 185 for sets of 6 (RPE 9)
Press: 135 for sets of 6 (RPE 9.5)

Details of cut:

1. Started at 1900 cals (started around 40c/40p/20f for macros)
2. Did 3 100 cal reductions coming from carbs (25g)
3. Lost 1-2 reps from my main lifts (I was shocked at this)
4. I extended the Hypertrophy program to 12 weeks (since I started my cut a few weeks into the program) and upped my cardio to 3 days per week (MIIT)
5. Introduced 2 refeed days (weekend) which helped with fat loss when I started getting very lean. Wish someone would have told me about this earlier.
6. Tracked weight and calories daily using MyFitnessPal and used Strong to log/track workouts

[Jordan Feigenbaum]

Nice job, Dean! Good story I think many will find motivational

[DeanFriedland]

Gracias. Unfortunately, I jacked my back up last week deadlifting (with 2 pops in succession). I assume it is the same injury that Allen had in his YouTube video. I started the following day with bar-only deads and have been titrating up daily. Up to 145 for sets of 10 and can hopefully be back to pre-injury weight in the next 4 weeks. Any tips on making the rehab go as smoothly as possible without re-injury? I am sure you have gotten this question over a million times. Just kind of a bummer starting my bulk with an injury

[Jordan Feigenbaum]

I think the advice given in Alan's video on this is reasonable. I also think that gradually working back up to your pre injury intensities and volumes should be the goal- though it may happen faster than 4 weeks given that you haven't detrained that much.

The sensation of pops do not indicate anything harmful (or beneficial) happening to your back, but ascribing them importance may be holding you back from moving forward. In addition to not avoiding any particular movements, I would also recommend NOT paying much attention to what your back feels like. In other words, avoid being "aware" of what your back is feeling like during movements. The less attention you pay it, the faster you're likely to recover.