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(Luc) Laffin's Log, Stardate 12018.9. Computer Nerd gone Powerlifting Bro

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  • Week 1 Day 3 - Low Stress | Thurs. July 4, 2019

    Happy America Day.

    Competition Deadlift
    315 lbs x 6 reps @ RPE 7
    330 lbs x 6 reps @ RPE 8
    345 lbs x 6 reps @ RPE 9
    e1rm: 426 | Tonnage: 5940 | Max Int: 81% | Volume: 18

    Touch N' Go Bench Press
    165 lbs x 8 reps @ RPE 7
    175 lbs x 8 reps @ RPE 8
    185 lbs x 8 reps @ RPE 9
    e1rm: 243 | Tonnage: 4200 | Max Int: 76% | Volume: 24

    Pendlay Row
    165 lbs x 14 reps @ RPE 9
    160 lbs x 12 reps @ RPE 9
    160 lbs x 12 reps @ RPE 10
    e1rm: 254 | Tonnage: 6150 | Max Int: 65% | Volume: 38

    Daily Metrics
    Session RPE: 7 | Session Length: 54m | AU: 378
    Session Tonnage: 16290 | Avg Max Int: 74%
    Body Weight: 171.6 lbs

    Comment


    • Week 1 Day 4 - Low Stress | Fri. July 5, 2019

      Boy am I something sore from yesterday.

      Competition Press
      125 lbs x 5 reps @ RPE 7
      130 lbs x 5 reps @ RPE 8
      135 lbs x 5 reps @ RPE 9
      e1rm: 160 | Tonnage: 1950 | Max Int: 84% | Volume: 15

      Romanian Deadlift
      225 lbs x 8 reps @ RPE 7
      240 lbs x 8 reps @ RPE 8
      255 lbs x 8 reps @ RPE 9
      e1rm: 336 | Tonnage: 5760 | Max Int: 76% | Volume: 24

      Feet Up Bench Press
      135 lbs x 15, 5, 4, 3 reps @ RPE 8, 9, 10, 10 w/ 20s rest
      e1rm: 233 | Tonnage: 3645 | Max Int: 58% | Volume: 27

      Daily Metrics
      Session RPE: 6 | Session Length: 46m | AU: 276
      Session Tonnage: 11355 | Avg Max Int: 73%
      Body Weight: 170.4 lbs


      ---


      Weekly Metrics
      Acute AU: 1577 | Chronic AU: n/a | ACWR: n/a
      Tonnage: 48965 | Avg Max Int: 72%
      Bodyweight: 171.0 lbs | Waist: 34.5" | BF%: 20.6
      SQ: 364 | BP: 238 | DL: 426
      Total: 1028 lbs / 467.5 kg | eWilks: 325

      Comment


      • Impressive deadlift numbers IMO. What program is this?

        Comment


        • llaffin
          llaffin commented
          Editing a comment
          Thanks man! I always feel my DL is subpar. Most of this log is from when I was doing BBM Group Programming, but I'm currently running the Powerbuilding II template.

      • Week 2 Day 1 - Hypertrophy | Mon. July 8, 2019


        Competition Squat
        265 lbs x 6 reps @ RPE 6
        285 lbs x 6 reps @ RPE 7
        300 lbs x 6 reps @ RPE 8
        300 lbs x 6 reps @ RPE 8
        e1rm: 385 | Tonnage: 6900 | Max Int: 78% | Volume: 24

        Close Grip Low Incline Bench
        115 lbs x 10 reps @ RPE 6
        125 lbs x 10 reps @ RPE 7.5
        130 lbs x 10 reps @ RPE 8
        130 lbs x 10 reps @ RPE 8
        130 lbs x 10 reps @ RPE 8.5
        e1rm: 191 | Tonnage: 6300 | Max Int: 68% | Volume: 50

        Bulgarian Split Squat
        40 lbs x 12 reps @ RPE 6
        50 lbs x 12 reps @ RPE 7
        60 lbs x 12 reps @ RPE 8
        60 lbs x 12 reps @ RPE 8
        e1rm: 95 | Tonnage: 2520 | Max Int: 63% | Volume: 48

        Daily Metrics
        Session RPE: 7 | Session Length: 61m | AU: 427
        Session Tonnage: 15720 | Avg Max Int: 70%
        Body Weight: 169.4 lbs

        Comment


        • Week 2 Day 2 - Hypertrophy | Tues. July 9, 2019

          More early AM training.

          Competition Bench
          175 lbs x 5 reps @ RPE 6
          185 lbs x 5 reps @ RPE 7
          195 lbs x 5 reps @ RPE 8
          195 lbs x 5 reps @ RPE 8
          195 lbs x 5 reps @ RPE 8.5
          e1rm: 241 | Tonnage: 4725 | Max Int: 81% | Volume: 25

          Safety Bar Squat
          175 lbs x 10 reps @ RPE 6
          190 lbs x 10 reps @ RPE 7
          205 lbs x 10 reps @ RPE 8
          205 lbs x 10 reps @ RPE 8
          e1rm: 301 | Tonnage: 7750 | Max Int: 68% | Volume: 40

          Strict Press
          90 lbs x [email protected], [email protected], [email protected], [email protected] w/ 20s rest
          e1rm: 155 | Tonnage: 2340 | Max Int: 58% | Volume: 26

          Daily Metrics
          Session RPE: 7 | Session Length: 60m | AU: 420
          Session Tonnage: 14815 | Avg Max Int: 69%
          Body Weight: 169.8 lbs

          Comment


          • Wed. July 10, 2019 | GPP #1

            I'm very, very sore from day 1&2. I find it interesting that I've been training for ~3 years but still get gnarly DOMS from squats (but no other lift) at the beginning of a higher volume phase.

            Upper Back
            Inverted Rows x 7 mins AMRAP

            Arms
            DB Skullcrushers x 2 sets
            BB Curls x 2 sets

            Core
            Ab Wheelies x 7 mins AMRAP

            Conditioning
            LISS x 30mins @ 6 (Airdyne)

            Daily Metrics
            Session RPE: 3 | Session Length: 50m | AU: 150
            Body Weight: 169.4 lbs
            Last edited by llaffin; 07-13-2019, 05:02 PM.

            Comment


            • Originally posted by llaffin View Post
              Wed. July 10, 2019 | GPP #1

              I'm very, very sore from day 1&2. I find it interesting that I've been training for ~3 years but still get gnarly DOMS from squats (but no other lift) at the beginning of a higher volume phase.
              I've been training for 5 years or so and I have the same experience. Every time.

              Comment


              • llaffin
                llaffin commented
                Editing a comment
                Glad I'm not the only one struggling ha ha

            • Week 2 Day 3 - Hypertrophy | Thurs. July 11, 2019

              Still some lingering soreness, but much better than yesterday.

              Competition Deadlift
              305 lbs x 6 reps @ RPE 6
              325 lbs x 6 reps @ RPE 7
              340 lbs x 6 reps @ RPE 8
              340 lbs x 6 reps @ RPE 8
              e1rm: 430 | Tonnage: 7860 | Max Int: 78% | Volume: 24

              Touch N' Go Bench Press
              160 lbs x 8 reps @ RPE 6
              170 lbs x 8 reps @ RPE 7
              180 lbs x 8 reps @ RPE 8
              180 lbs x 8 reps @ RPE 8
              180 lbs x 8 reps @ RPE 8.5
              e1rm: 243 | Tonnage: 6960 | Max Int: 74% | Volume: 40

              Pendlay Row
              175 lbs x 11 reps @ RPE 9
              155 lbs x 12 reps @ RPE 9
              155 lbs x 12 reps @ RPE 10
              e1rm: 250 | Tonnage: 5645 | Max Int: 70% | Volume: 35

              Daily Metrics
              Session RPE: 7 | Session Length: 66m | AU: 396
              Session Tonnage: 20465 | Avg Max Int: 74%
              Body Weight: 169.4 lbs

              Comment


              • Week 2 Day 4 - Hypertrophy | Fri. July 12, 2019


                Competition Press
                120 lbs x 5 reps @ RPE 6
                125 lbs x 5 reps @ RPE 7
                130 lbs x 5 reps @ RPE 8
                130 lbs x 5 reps @ RPE 8
                130 lbs x 5 reps @ RPE 8
                e1rm: 160 | Tonnage: 3175 | Max Int: 81% | Volume: 25

                Romanian Deadlift
                225 lbs x 8 reps @ RPE 6
                245 lbs x 8 reps @ RPE 7
                265 lbs x 8 reps @ RPE 8
                265 lbs x 8 reps @ RPE 8
                e1rm: 358 | Tonnage: 8000 | Max Int: 74% | Volume: 32

                Feet Up Bench Press
                140 lbs x [email protected], [email protected], [email protected], [email protected] w/ 20s rest
                e1rm: 233 | Tonnage: 3640 | Max Int: 60% | Volume: 26

                Daily Metrics
                Session RPE: 5 | Session Length: 48m | AU: 240
                Session Tonnage: 14815 | Avg Max Int: 72%
                Body Weight: 168.8 lbs

                Comment


                • Sat. July 13, 2019 | GPP #2

                  Upper Back
                  Chin Ups x 7 mins AMRAP

                  Arms
                  DB French Press x 2 sets
                  DB Curls x 2 sets

                  Core
                  Planks x 7 mins AMRAP

                  Conditioning
                  LISS x 30mins @ 6 (Airdyne)

                  Daily Metrics
                  Session RPE: 3 | Session Length: 50m | AU: 150
                  Body Weight: 169.2 lbs


                  ---

                  ‚Äč
                  Weekly Metrics
                  Acute AU: 1768 | Chronic AU: n/a | ACWR: n/a
                  Tonnage: 64805 | Avg Max Int: 71%
                  Bodyweight: 169.7 lbs | Waist: 34.5" | BF%: 20
                  SQ: 385 | BP: 241 | DL: 430
                  Total: 1056 lbs / 480 kg | eWilks: 336

                  Comment


                  • Development Block 1 - Week 3 | Mon. July 15, 2019

                    Weekend involved a lot more physical activity than I'm used to, so I felt kinda fatigued going into today's session. Ended up being a great training day.

                    Competition Squat
                    265 lbs x 6 reps @ RPE 6
                    285 lbs x 6 reps @ RPE 7
                    300 lbs x 6 reps @ RPE 8
                    300 lbs x 6 reps @ RPE 8
                    300 lbs x 6 reps @ RPE 8.5
                    e1rm: 385 | Tonnage: 8700 | Max Int: 78% | Volume: 30

                    Close Grip Low Incline Bench
                    115 lbs x 10 reps @ RPE 6
                    125 lbs x 10 reps @ RPE 7
                    135 lbs x 10 reps @ RPE 8
                    135 lbs x 10 reps @ RPE 8
                    135 lbs x 10 reps @ RPE 8
                    e1rm: 199 | Tonnage: 6430 | Max Int: 68% | Volume: 50

                    Bulgarian Split Squat
                    40 lbs x 12 reps @ RPE 6
                    50 lbs x 12 reps @ RPE 7
                    60 lbs x 12 reps @ RPE 8
                    60 lbs x 12 reps @ RPE 8
                    e1rm: 95 | Tonnage: 2520 | Max Int: 63% | Volume: 48

                    Daily Metrics
                    Session RPE: 7 | Session Length: 65m | AU: 455
                    Session Tonnage: 17650 | Avg Max Int: 70%
                    Body Weight: 168.8 lbs

                    Comment


                    • Dev Block 1 - W3D2 | Tues. July 16, 2019

                      Bah.

                      Competition Bench
                      175 lbs x 5 reps @ RPE 6
                      185 lbs x 5 reps @ RPE 7
                      197.5 lbs x 5 reps @ RPE 8.5
                      197.5 lbs x 5 reps @ RPE 8.5
                      197.5 lbs x 5 reps @ RPE 9
                      e1rm: 240 | Tonnage: 4762 | Max Int: 83% | Volume: 25

                      Warm ups felt great so I thought 197.5 would be a good @8, but I definitely overshot a bit.

                      Safety Bar Squat
                      175 lbs x 10 reps @ RPE 6
                      190 lbs x 10 reps @ RPE 7
                      135 lbs x 10 reps @ RPE 8*
                      135 lbs x 10 reps @ RPE 8*
                      135 lbs x 10 reps @ RPE 8*
                      e1rm: 301 | Tonnage: 7700 | Max Int: 66% | Volume: 50
                      * 3-0-3 tempo

                      Gah. That acute sharp pain in my right knee came back today. It bothered me during my last strength block. Thought I rehabbed it during my low intensity hypertrophy work - but it was pissed off today. Pain wasn't high, but it was beyond tolerance. Made an on-the-fly decision to finish up the volume with tempo squats, which were 0.5/10 pain.

                      Strict Press
                      90 lbs x [email protected], [email protected], [email protected], [email protected] w/ 20s rest
                      e1rm: 155 | Tonnage: 2340 | Max Int: 58% | Volume: 26

                      Daily Metrics
                      Session RPE: 8 | Session Length: 59m | AU: 479
                      Session Tonnage: 14802 | Avg Max Int: 69%
                      Body Weight: 168.8 lbs

                      Comment


                      • Dev Block 1 - W3 GPP #1 | Wed. July 17, 2019

                        Upper Back
                        Inverted Rows x 8 mins AMRAP

                        Arms
                        Triceps Pushdowns x 2 sets
                        BB Curls x 2 sets

                        Core
                        Ab Wheelies x 8 mins AMRAP

                        Conditioning
                        LISS x 30mins @ 6 (Airdyne)

                        Daily Metrics
                        Session RPE: 3 | Session Length: 52m | AU: 156
                        Body Weight: 168.0 lbs

                        Comment


                        • Dev Block 1 - W3D3 | Thurs. July 18, 2019

                          Competition Deadlift
                          305 lbs x 6 reps @ RPE 6
                          325 lbs x 6 reps @ RPE 7
                          340 lbs x 6 reps @ RPE 8
                          340 lbs x 6 reps @ RPE 8
                          340 lbs x 6 reps @ RPE 8
                          e1rm: 430 | Tonnage: 9900 | Max Int: 79% | Volume: 30

                          Touch N' Go Bench Press
                          160 lbs x 8 reps @ RPE 6.5
                          170 lbs x 8 reps @ RPE 7.5
                          175 lbs x 8 reps @ RPE 8
                          175 lbs x 8 reps @ RPE 8
                          175 lbs x 8 reps @ RPE 8
                          e1rm: 237 | Tonnage: 6840 | Max Int: 74% | Volume: 40

                          Pendlay Row
                          175 lbs x 12 reps @ RPE 10
                          155 lbs x 12 reps @ RPE 9
                          155 lbs x 12 reps @ RPE 10
                          e1rm: 250 | Tonnage: 5820 | Max Int: 70% | Volume: 36

                          Daily Metrics
                          Session RPE: 7 | Session Length: 72m | AU: 502
                          Session Tonnage: 22560 | Avg Max Int: 74%
                          Body Weight: 167.8 lbs

                          Comment


                          • Dev Block 1 - W3D4 | Fri. July 19, 2019

                            Found a meet I'm more than likely to sign up for. It's on Nov 16th, so I'd be 17 weeks out. I'm gonna run Powerlifting II going into the meet, so I need to do 4 of the remaining 7 weeks of this template. Not entirely sure what the best strategy is here, but I'm thinking of doing Week 4, 8, 9, 10, skipping weeks 5,6,7.

                            Competition Press
                            120 lbs x 5 reps @ RPE 6
                            125 lbs x 5 reps @ RPE 7
                            130 lbs x 5 reps @ RPE 8
                            130 lbs x 5 reps @ RPE 8
                            130 lbs x 5 reps @ RPE 8.5
                            130 lbs x 5 reps @ RPE 8.5
                            e1rm: 160 | Tonnage: 3825 | Max Int: 81% | Volume: 30

                            Romanian Deadlift
                            235 lbs x 8 reps @ RPE 6
                            245 lbs x 8 reps @ RPE 7
                            255 lbs x 8 reps @ RPE 8
                            255 lbs x 8 reps @ RPE 8
                            255 lbs x 8 reps @ RPE 8
                            e1rm: 345 | Tonnage: 9960 | Max Int: 74% | Volume: 40

                            Feet Up Bench Press
                            140 lbs x [email protected], [email protected], [email protected], [email protected], [email protected] w/ 20s rest
                            e1rm: 233 | Tonnage: 4200 | Max Int: 60% | Volume: 30

                            Daily Metrics
                            Session RPE: 7 | Session Length: 68m | AU: 476
                            Session Tonnage: 17985 | Avg Max Int: 72%
                            Body Weight: 168.4 lbs

                            Comment

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