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

[llaffin]

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

[llaffin]

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


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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

[Flandaneran]

Impressive deadlift numbers IMO. What program is this?

[llaffin]

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.

[llaffin]

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

[llaffin]

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

[llaffin]

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

[Dave Hahn]

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.

[llaffin]

Glad I'm not the only one struggling ha ha

[llaffin]

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

[llaffin]

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

[llaffin]

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


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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

[llaffin]

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

[llaffin]

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

[llaffin]

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

[llaffin]

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

[llaffin]

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