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  • 100.2 degrees of sick today, but what am I gonna do, not train? Ain't no viral infection gonna stop this squatty boi. Ibuprofen, a bottle of Buckley's, a gallon of coffee, a box of Kleenex, and some heavy metal.


    Week 1 Day 3 | 22/11/2018

    Bodyweight: 78.3kg

    2ct Pause High Bar Squat, beltless
    305lbs x 1 rep @ 6
    315lbs x 1 rep @ 7
    325lbs x 1 rep @ 8
    305lbs x 3 reps @ 9
    290lbs x 3 reps x 2 sets
    e1rm: 353

    2ct Pause Bench
    195lbs x 1 rep @ 6
    205lbs x 1 rep @ 7
    215lbs x 1 rep @ 8
    205lbs x 3 reps @ 9
    195lbs x 3 reps x 2 sets
    e1rm: 234

    Press, beltless
    105lbs x 6 reps @ 7
    115lbs x 6 reps @ 8 x 3 sets

    Comment


    • The only thing I really have to stand on is my 45lbs bumper plates which are a whopping 3 inches. Figured it was close enough to 2", but boy is 3 inches a long way down - bar was basically at my feet. Found it pretty hard to judge RPE on these. Every set felt ridiculously heavy but on camera they moved pretty smooth. 335 may have been a little conservative 1@8, but oh well.


      Week 1 Day 4 | 24/11/2018

      Bodyweight: 78.4kg

      3" Deficit Deadlift, beltless
      315lbs x 1 rep @ 6
      325lbs x 1 rep @ 7
      335lbs x 1 rep @ 8
      325lbs x 3 reps @ 9
      315lbs x 3 reps x 2 sets
      e1rm: 364

      2ct Pause Bench
      205lbs x 1 rep @ nailed it
      215lbs x 1 rep @ 7
      225lbs x 1 rep @ 8.5
      205bs x 3 reps @ 9
      190lbs x 3 reps x 3 sets
      e1rm: 238

      RDLs
      255lbs x 6 reps @ 7
      265lb x 6 reps @ 8 x 3 sets

      Comment


      • T-minus 2 weeks

        Squat felt really strong today, although I was seeing some stars on my last triple. Felt weak on bench, 225 was much harder than normal. Bench has felt plateaued for a few weeks now, but this is my last high volume bench session 'til meet day, so maybe bleeding some fatigue will help.

        Week 2 Day 1 | 26/11/2018

        Bodyweight: 78.5kg

        Competition Squat (High Bar)
        335lbs x 1 rep @ 7
        350lbs x 1 rep @ 8
        285lbs x 5 reps x 1 set
        320lbs x 3 reps x 3 sets
        e1rm: 380

        Competition Bench
        205lbs x 1 rep @ 7
        215lbs x 1 rep @ 8
        225lbs x 1 rep @ 9
        195lbs x 3 reps x 5 sets
        e1rm: 234

        Pin Bench
        170lbs x 4 reps @ 7
        180lbs x 4 reps @ 8
        190lbs x 4 reps @ 9
        180lbs x 4 reps @ 8.5

        Comment


        • Today was a reaaaaal nice training day. 380 was my e1rm DL just a few weeks ago and today it popped off the ground like a feather. Real smooth. Got my sights on a 415 PR for meet day now. Bench felt great for once too. 11 days out.

          Week 2 Day 2 | 28/11/2018

          Bodyweight: 78.5kg

          Competition Deadlift
          360lbs x 1 rep @ warmup
          380lbs x 1 rep @ 7.5
          365lbs x 3 reps @ 9
          350lbs x 3 reps x 2 sets
          e1rm: 418

          Closegrip Bench (comp pause)
          205lbs x 1 rep @ 7
          215lbs x 1 rep @ 8
          205lbs x 3 reps @ 9
          190lbs x 3 reps x 3 sets
          e1rm: 234

          High Bar Squat, beltless
          255lbs x 6 reps @ 6
          265lbs x 6 reps @ 7
          275lbs x 6 reps @ 8 x 2 sets

          Comment


          • Squats seem to be peaking well, but bench e1rm has been plateaued for about 4 weeks now and hasn't budged so far on this peak. 9 days out, we'll see what happens.

            Week 2 Day 3 | 30/11/2018

            Bodyweight: 78.6kg

            2ct Pause High Bar Squat, beltless
            325lbs x 1 rep @ 7
            335lbs x 1 rep @ 8
            315lbs x 3 reps @ 9
            300lbs x 3 reps x 2 sets
            e1rm: 364

            2ct Pause Bench
            205lbs x 1 rep @ 7
            215lbs x 1 rep @ 8
            200lbs x 3 reps @ 9
            195lbs x 3 reps x 2 sets
            e1rm: 234

            Press, beltless
            105lbs x 6 reps @ 7
            115lbs x 6 reps @ 8 x 3 sets

            Comment


            • One week out. 340 felt like an honest @8 but 325x3 was no where near a 9. These deficits are deceptive in their subjective difficulty. Bench ... no comment. It is what it is. This is the last 'volume' day (lol @ calling 11 reps volume), just some heavy singles then prime time.

              Week 2 Day 4 | 02/12/2018

              Bodyweight: 78.6kg

              3" Deficit Deadlift
              330lbs x 1 rep @ 7
              340lbs x 1 rep @ 8
              325lbs x 3 reps @ 8
              315lbs x 3 reps x 2 sets
              e1rm: 370

              2ct Pause Bench
              205lbs x 1 rep @ 7.5
              210lbs x 1 rep @ 8
              200bs x 3 reps @ 9
              185lbs x 3 reps x 3 sets
              e1rm: 228

              RDLs
              255lbs x 6 reps @ 7
              265lb x 6 reps @ 8 x 3 sets

              Comment


              • Taper week, here we go!

                My openers are all @7. Making sure they're light and I can nail them. It's my first meet, so I want to account for stage freight, different bar / bench / plates, different room temperature, different vibe / atmosphere, etc etc etc, so I'm keeping my openers light.

                Lifted first thing this morning (I'm usually an evening trainer), fasted, no caffeine, no music, and furnace cranked to make it uncomfortably warm. Preparing for suboptimal conditions, heh.

                Week 3 Day 1 | 04/12/2018

                Bodyweight: 78.6kg

                Competition Squat
                Warmups:
                20kg x 10 reps x 2 sets
                70kg x 5 reps
                110kg x 3 reps
                125kg x 1 rep
                135kg x 1 rep
                145kg x 1 rep

                Opener:
                152.5kg / 335lbs @ 7

                Back offs:
                145kg x 3 reps @ 8.5

                Competition Bench
                Warmups:
                20kg x 8 reps x 2 sets
                45kg x 5 reps
                60kg x 3 reps
                75kg x 1 rep
                82.5kg x 1 rep
                87.5kg x 1 rep

                Opener
                92.5kg / 205lbs @ 7

                Back offs:
                87.5kg x 3 reps @ 8 x 2 sets

                Competition Deadlift
                Warmups
                20kg x 10 reps
                70kg x 5 reps
                110kg x 3 reps
                125kg x 1 rep
                140kg x 1 rep
                155kg x 1 rep

                Opener:
                165kg / 365lbs @ 7

                Back offs:
                None





                Comment


                • Well, that's it folks. Meet prep complete. All that's left to do is eat, sleep, and rest for the next 70 hours.


                  Week 3 Day 2 | 06/12/2018

                  Bodyweight: 78.6kg

                  Competition Squat
                  Warmups:
                  20kg x 10 reps x 2 sets
                  70kg x 5 reps
                  110kg x 3 reps
                  125kg x 1 rep
                  135kg x 1 rep
                  145kg x 1 rep

                  Opener:
                  152.5kg / 335lbs @ 7

                  Competition Bench
                  Warmups:
                  20kg x 8 reps x 2 sets
                  45kg x 5 reps
                  60kg x 3 reps
                  75kg x 1 rep
                  82.5kg x 1 rep
                  87.5kg x 1 rep

                  Opener
                  92.5kg / 205lbs @ 7

                  Comment

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