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

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  • 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 !!

    Comment


    • 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

      Comment


      • 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

        Comment


        • 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

          Comment


          • 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

            Comment


            • 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


              -----



              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

              Comment


              • 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

                Comment


                • 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

                  Comment


                  • 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

                    Comment


                    • 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

                      Comment


                      • Originally posted by Adam Marciniak View Post
                        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.





                        Comment


                        • [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!

                          Comment


                          • [QUOTE=Adam Marciniak;n42747]
                            Originally posted by llaffin View Post

                            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!

                            Comment


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

                              Comment


                              • 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


                                -----



                                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

                                Comment

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