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

[llaffin]

Hypertrophy Block W4D1 | Mon. July 22, 2019 | 17 Weeks Out

Welp. Went out for dinner Friday night, by early Saturday morning I was puking and spent the rest of the weekend and today sitting on the toilet losing water and macros. I assume food poisoning of some sort. Ended up skipping GPP and losing 3 pounds. #watercut Training felt mildly compromised today but it's tough to say how much was attributed weekend misfortunes.

Competition Squat
265 lbs x 6 reps @ RPE 6
280 lbs x 6 reps @ RPE 7
295 lbs x 6 reps @ RPE 8
295 lbs x 6 reps @ RPE 8
295 lbs x 6 reps @ RPE 8.5
e1rm: 377 | Tonnage: 8580 | Max Int: 78% | Volume: 30

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
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: 8 | Session Length: 72m | AU: 576
Session Tonnage: 17400 | Avg Max Int: 70%
Body Weight: 165.8 lbs !!

[llaffin]

Hypertrophy Block W4D2 | Tues. July 23, 2019

Competition Bench
185 lbs x 5 reps @ RPE 7.5
190 lbs x 5 reps @ RPE 8
195 lbs x 5 reps @ RPE 8.5
190 lbs x 5 reps @ RPE 8.5
185 lbs x 5 reps @ RPE 8.5
e1rm: 237 | Tonnage: 4725 | Max Int: 83% | Volume: 25

Safety Bar Squat
175 lbs x 10 reps @ RPE 6
185 lbs x 10 reps @ RPE 7
195 lbs x 10 reps @ RPE 8
195 lbs x 10 reps @ RPE 8
195 lbs x 10 reps @ RPE 8
e1rm: 287 | Tonnage: 9450 | Max Int: 68% | Volume: 50

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: 72m | AU: 576
Session Tonnage: 16540 | Avg Max Int: 70%
Body Weight: 167.4 lbs

[llaffin]

Week 3 Metrics
Acute AU: 1872 | Chronic AU: n/a | ACWR: n/a
Tonnage: 72198 | Avg Max Int: 71%
Bodyweight: 168.7 lbs | Waist: 34.25" | BF%: 20.2
SQ: 385 | BP: 241 | DL: 430
Total: 1056 lbs / 480 kg | eWilks: 337


----------------



Hypertrophy Block W4 GPP1 | Wed. July 24, 2019

Upper Back
Lever 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: 168.4 lbs

[llaffin]

Hypertrophy Block W4D3 | Thurs. July 25, 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 8.5
e1rm: 430 | Tonnage: 9900 | Max Int: 79% | Volume: 30
Used straps on my last two sets, which I've never done before for Comp DLs. Wow, what a world of difference. The sets were much more enjoyable lol.

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 12 reps @ RPE 9.5
155 lbs x 12 reps @ RPE 9
155 lbs x 12 reps @ RPE 10
155 lbs x 12 reps @ RPE 10
e1rm: 250 | Tonnage: 7680 | Max Int: 70% | Volume: 48

Daily Metrics
Session RPE: 7 | Session Length: 79m | AU: 553
Session Tonnage: 24540 | Avg Max Int: 74%
Body Weight: 167.4 lbs

[llaffin]

Hypertrophy Block - W4D4 | Fri. July 26, 2019


Competition Press
125 lbs x 5 reps @ RPE 7
132.5 lbs x 5 reps @ RPE 8
140 lbs x 5 reps @ RPE 9 (PR)
132.5 lbs x 5 reps @ RPE 8.5
132.5 lbs x 5 reps @ RPE 9
e1rm: 166 | Tonnage: 3313 | Max Int: 84% | Volume: 25
Body weight e1rm press, cool.

Romanian Deadlift
235 lbs x 8 reps @ RPE 6
250 lbs x 8 reps @ RPE 7
265 lbs x 8 reps @ RPE 8
265 lbs x 8 reps @ RPE 8
265 lbs x 8 reps @ RPE 8
e1rm: 358 | Tonnage: 10240 | 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: 4340 | Max Int: 58% | Volume: 31

Daily Metrics
Session RPE: 7 | Session Length: 69m | AU: 483
Session Tonnage: 17893 | Avg Max Int: 72%
Body Weight: 168.2 lbs

[llaffin]

Week 4 Metrics
Acute AU: 2340 | Chronic AU: 1923 | ACWR: 1.22
Tonnage: 76393 | Avg Max Int: 71%
Bodyweight: 167.8 lbs | Waist: 34" | BF%: 19.7
SQ: 376 | BP: 237 | DL: 430
Total: 1043 lbs / 474 kg | eWilks: 335


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Hypertrophy Block W5D1 | Mon. July 29, 2019 | 16 Weeks Out

After the first 4 weeks of the program my ACWR is 1.22, which basically means I can expect to die any rep now.


Competition Squat
265 lbs x 6 reps @ RPE 6
285 lbs x 6 reps @ RPE 7
305 lbs x 6 reps @ RPE 8
305 lbs x 6 reps @ RPE 8
305 lbs x 6 reps @ RPE 8.5
e1rm: 386 | Tonnage: 8790 | Max Int: 79% | Volume: 30
Squat e1rm finally budged up and right knee feeling 99%.

Wide Grip Bench
165 lbs x 8 reps @ RPE 7
175 lbs x 8 reps @ RPE 8
185 lbs x 8 reps @ RPE 9
175 lbs x 8 reps @ RPE 9
e1rm: 243 | Tonnage: 5600 | Max Int: 76% | Volume: 32
This is pretty much equally as strong as my regular grip TnG, which makes we wonder if this will surpass it with some practice.

Landmine Belt Squat
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
e1rm: 199 | Tonnage: 5100 | Max Int: 68% | Volume: 40

Daily Metrics
Session RPE: 7 | Session Length: 82m | AU: 574
Session Tonnage: 19490 | Avg Max Int: 74%
Body Weight: 168.4 lbs

[llaffin]

Hypertrophy Block W5D2 | Tues. July 30, 2019

Competition Bench
185 lbs x 5 reps @ RPE 7
195 lbs x 5 reps @ RPE 8
205 lbs x 5 reps @ RPE 9 (PR)
195 lbs x 5 reps @ RPE 8.5
195 lbs x 5 reps @ RPE 9
e1rm: 244 | Tonnage: 4875 | Max Int: 84% | Volume: 25
All time 5 rep PR for comp bench. I'm pretty sure I've done 205x5 for a TnG, but never with a comp pause.

2ct Pause Squat
215 lbs x 8 reps @ RPE 7
235 lbs x 8 reps @ RPE 8
250 lbs x 8 reps @ RPE 9
235 lbs x 8 reps @ RPE 9
e1rm: 329 | Tonnage: 7480 | Max Int: 76% | Volume: 32

Strict Press
100 lbs x 13 reps @ RPE 9.5
90 lbs x 12 reps @ RPE 9
90 lbs x 12 reps @ RPE 10
e1rm: 151 | Tonnage: 3460 | Max Int: 66% | Volume: 38

Daily Metrics
Session RPE: 8 | Session Length: 75m | AU: 600
Session Tonnage: 15815 | Avg Max Int: 75%
Body Weight: 168.0 lbs

[llaffin]

Hypertrophy Block W5D3 | Thurs. Aug 1, 2019

Didn't do my GPP yesterday. No excuse for it, just didn't do it.

Competition Deadlift
305 lbs x 6 reps @ RPE 6
325 lbs x 6 reps @ RPE 7
345 lbs x 6 reps @ RPE 8
345 lbs x 6 reps @ RPE 8
345 lbs x 6 reps @ RPE 8.5
e1rm: 436 | Tonnage: 9990 | Max Int: 79% | Volume: 30

2ct Pause Bench
165 lbs x 6 reps @ RPE 7
175 lbs x 6 reps @ RPE 8
185 lbs x 6 reps @ RPE 9
175 lbs x 6 reps @ RPE 8
175 lbs x 6 reps @ RPE 8.5
e1rm: 228 | Tonnage: 5250 | Max Int: 81% | Volume: 30

Pendlay Row
160 lbs x 10 reps @ RPE 7
170 lbs x 10 reps @ RPE 8
170 lbs x 10 reps @ RPE 8
170 lbs x 10 reps @ RPE 8
e1rm: 250 | Tonnage: 6700 | Max Int: 68% | Volume: 40

Daily Metrics
Session RPE: 8 | Session Length: 82m | AU: 656
Session Tonnage: 21940 | Avg Max Int: 76%
Body Weight: 167.6 lbs

[llaffin]

Hypertrophy Block - W5D4 | Fri. Aug 2, 2019


Competition Press
127 lbs x 5 reps @ RPE 7
135 lbs x 5 reps @ RPE 8
142 lbs x 5 reps @ RPE 9 (PR)
135 lbs x 5 reps @ RPE 8.5
135 lbs x 5 reps @ RPE 9
e1rm: 169 | Tonnage: 3375 | Max Int: 84% | Volume: 25
More Press PRs.

Stiff Leg Deadlift
245 lbs x 6 reps @ RPE 6
260 lbs x 6 reps @ RPE 7
275 lbs x 6 reps @ RPE 8
275 lbs x 6 reps @ RPE 8
275 lbs x 6 reps @ RPE 8
e1rm: 348 | Tonnage: 7980 | Max Int: 79% | Volume: 30
I haven't done Stiffies in about 8 or 9 months, and forgot how hard they feel lol.

Close Grip Bench Press
160 lbs x 12 reps @ RPE 9.5
145 lbs x 12 reps @ RPE 9
145 lbs x 12 reps @ RPE 9.5
e1rm: 235 | Tonnage: 5400 | Max Int: 68% | Volume: 36

Daily Metrics
Session RPE: 7 | Session Length: 74m | AU: 518
Session Tonnage: 16755 | Avg Max Int: 77%
Body Weight: 167.4 lbs

[Adam Marciniak]

I just read your first post. Congrats on going to the meet! Im thinking of signing up for a meet in a year to get that extra bit of motivation and a goal to work towards but I'm not sure if it's reasonable to assume I'll be strong enough to not be dead last in a year.

I've done the SSLP a year back or so and my lifts have drastically gone down after being inconsistent. I'm 6' at 185 lbs with previous records as : squat 265 deadlift 300 bench 165 Press 115 . I'm thinking I'll do an LP for a month or two to get back to those and then get onto the bridge. I know the community is super supportive and you can be any strength level you want but do you think in a year I could get up to at least not being dead last? Or at least a reasonable score in the middle?

I'm just trying to figure out if it's worth planning a competition one year in advance?

Thanks!
Adam

[llaffin]

I just read your first post. Congrats on going to the meet! Im thinking of signing up for a meet in a year to get that extra bit of motivation and a goal to work towards but I'm not sure if it's reasonable to assume I'll be strong enough to not be dead last in a year.

I've done the SSLP a year back or so and my lifts have drastically gone down after being inconsistent. I'm 6' at 185 lbs with previous records as : squat 265 deadlift 300 bench 165 Press 115 . I'm thinking I'll do an LP for a month or two to get back to those and then get onto the bridge. I know the community is super supportive and you can be any strength level you want but do you think in a year I could get up to at least not being dead last? Or at least a reasonable score in the middle?

I'm just trying to figure out if it's worth planning a competition one year in advance?

Thanks!
Adam

Hey thanks man!

I know you've heard it before, but there really is no such thing as "strong enough" to compete at your first meet. You should absolutely sign up for a meet in a year (or sooner) if it's something you want to try. Especially at local meets, you really are there only for yourself, and no one really cares how much everyone else is lifting. So, who cares if you are dead last?

It's tough to predict how much progress you can make in a year, and it's really tough to know what total you'll need to win or be middle pack. It really depends on who shows up at the meet that day. At the meet I went to, there were two guys and a girl who were top 10 nationally in their weight class even though it was a local meet (so no one else had any chance of winning), and there were a few guys and girls who had only been lifting for a few months.

No matter how much you add to your total in the next year, you never know who's gonna show up, and you're only 1 year into your powerlifting career, so it's not really worth thinking about your placement at this stage, ya know? If doing a competition is going to motivate you to train more often and more consistently, then signing up and getting your feet wet in the sport is the best thing you can do for yourself. That said, if you train hard for a year I think you can add a reasonable enough amount to your total to be on par with the competition at a local meet. For example, a 360/240/400 total would be a ~300 Wilks at your bodyweight, and although it may get you last place (or not) depending on who shows up, you probably won't be an outlier.

Also, BBM has their own beginner program now (https://www.barbellmedicine.com/blog...-prescription/) if you're interested in running that instead of an LP+Bridge.

[Adam Marciniak]

[QUOTE=llaffin;n42746]

Hey thanks man!

I know you've heard it before, but there really is no such thing as "strong enough" to compete at your first meet. You should absolutely sign up for a meet in a year (or sooner) if it's something you want to try. Especially at local meets, you really are there only for yourself, and no one really cares how much everyone else is lifting. So, who cares if you are dead last?

It's tough to predict how much progress you can make in a year, and it's really tough to know what total you'll need to win or be middle pack. It really depends on who shows up at the meet that day. At the meet I went to, there were two guys and a girl who were top 10 nationally in their weight class even though it was a local meet (so no one else had any chance of winning), and there were a few guys and girls who had only been lifting for a few months.

No matter how much you add to your total in the next year, you never know who's gonna show up, and you're only 1 year into your powerlifting career, so it's not really worth thinking about your placement at this stage, ya know? If doing a competition is going to motivate you to train more often and more consistently, then signing up and getting your feet wet in the sport is the best thing you can do for yourself. That said, if you train hard for a year I think you can add a reasonable enough amount to your total to be on par with the competition at a local meet. For example, a 360/240/400 total would be a ~300 Wilks at your bodyweight, and although it may get you last place (or not) depending on who shows up, you probably won't be an outlier.

Also, BBM has their own beginner program now (https://www.barbellmedicine.com/blog...-prescription/) if you're interested in running that instead of an LP+Bridge.





/QUOTE]

Yeah I think with that info I'll join a meet in 6 months then! Easier to get motivated for something happening sooner eh? I'm excited because when I was lifting before, I tried to squeeze all I could put of SSLP because I didn't know any better. This made me dread training because the solution told to me was that I just needed to eat more and grind out the reps. With what I've learned on here, I can do the LP for a short amount of time and its way better to switch over to an intermediate program quickly rather than suffering and grinding. The whole idea of needing more volume to drive hypertrophy and in turn muscle mass after LP makes so much sense to me.

Thanks!

[llaffin]

[QUOTE=Adam Marciniak;n42747]

Hey thanks man!

I know you've heard it before, but there really is no such thing as "strong enough" to compete at your first meet. You should absolutely sign up for a meet in a year (or sooner) if it's something you want to try. Especially at local meets, you really are there only for yourself, and no one really cares how much everyone else is lifting. So, who cares if you are dead last?

It's tough to predict how much progress you can make in a year, and it's really tough to know what total you'll need to win or be middle pack. It really depends on who shows up at the meet that day. At the meet I went to, there were two guys and a girl who were top 10 nationally in their weight class even though it was a local meet (so no one else had any chance of winning), and there were a few guys and girls who had only been lifting for a few months.

No matter how much you add to your total in the next year, you never know who's gonna show up, and you're only 1 year into your powerlifting career, so it's not really worth thinking about your placement at this stage, ya know? If doing a competition is going to motivate you to train more often and more consistently, then signing up and getting your feet wet in the sport is the best thing you can do for yourself. That said, if you train hard for a year I think you can add a reasonable enough amount to your total to be on par with the competition at a local meet. For example, a 360/240/400 total would be a ~300 Wilks at your bodyweight, and although it may get you last place (or not) depending on who shows up, you probably won't be an outlier.

Also, BBM has their own beginner program now (https://www.barbellmedicine.com/blog...-prescription/) if you're interested in running that instead of an LP+Bridge.





/QUOTE]

Yeah I think with that info I'll join a meet in 6 months then! Easier to get motivated for something happening sooner eh? I'm excited because when I was lifting before, I tried to squeeze all I could put of SSLP because I didn't know any better. This made me dread training because the solution told to me was that I just needed to eat more and grind out the reps. With what I've learned on here, I can do the LP for a short amount of time and its way better to switch over to an intermediate program quickly rather than suffering and grinding. The whole idea of needing more volume to drive hypertrophy and in turn muscle mass after LP makes so much sense to me.

Thanks!

Glad to hear it! Ha, many of us have been in that "eat more and keep grinding" LP mindset - it's not fun. LP until it stops and then the Bridge is a solid plan. Happy training, man!

[Adam Marciniak]

Thanks! I won't clog up your log anymore haha. Cya around here.

[llaffin]

Hypertrophy Block W5 GPP1 | Sat. Aug 3, 2019

Upper Back
Chin Ups 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: 167.6 lbs

---

Week 5 Metrics
Acute AU: 2504 | Chronic AU: 2155 | ACWR: 1.16 (-0.06)
Tonnage: 74000 | Avg Max Int: 75%
Bodyweight: 167.7 lbs | Waist: 34" | BF%: 19.7
SQ: 384 | BP: 242 | DL: 436
Total: 1064 lbs / 482.5 kg | eWilks: 340


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Hypertrophy Block W6D1 | Sun. Aug 4, 2019 | 15 Weeks Out

Training a day early cuz I'm not sure if I'll be able to squeeze in time tomorrow.

Competition Squat
270 lbs x 6 reps @ RPE 6
290 lbs x 6 reps @ RPE 7
310 lbs x 6 reps @ RPE 8
310 lbs x 6 reps @ RPE 8
310 lbs x 6 reps @ RPE 8.5
e1rm: 392 | Tonnage: 8940 | Max Int: 79% | Volume: 30

Wide Grip Bench
165 lbs x 8 reps @ RPE 7
175 lbs x 8 reps @ RPE 8
185 lbs x 8 reps @ RPE 9
175 lbs x 8 reps @ RPE 8.5
175 lbs x 8 reps @ RPE 9
e1rm: 243 | Tonnage: 7000 | Max Int: 76% | Volume: 40

Landmine Belt Squat
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: 6450 | Max Int: 68% | Volume: 50

Daily Metrics
Session RPE: 7 | Session Length: 86m | AU: 602
Session Tonnage: 22390 | Avg Max Int: 74%
Body Weight: 167.4 lbs