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

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  • llaffin
    replied
    Thurs Nov 28

    Super Squat: up to 335lbs x 8 reps x 2 sets
    DB Incline Bench: 45s x10, 50s x10, 55s x10, 50s x10
    DB Flat Bench: 55s x13, 50s x12, 45s x12

    Peck Deck: 70x12x2
    Triceps Pushdowns: 50x15, 40x15
    Ab Crunch Machine: weight x 8 x 2

    Leave a comment:


  • llaffin
    replied
    Tues Nov 26

    I wore a Barbell Medicine shirt while not touching a barbell today.



    Hack Squat: up to 300lbs x 8 reps x 2 sets
    Machine Bench Press: up to 150lbs x 8 reps x 2 sets
    Chest Supported Row: up to 55lbs (plus whatever machine bar weighs) x 12 reps x 2 sets

    Machine Back Extension: 165lbs x 20 reps x 2 sets
    Dual Pulley Pull Down: 40(x2) x 12 reps x 2 sets
    Cable Curls: 40lbs x 10 reps x 2 sets

    Leave a comment:


  • llaffin
    replied
    Week 2

    Mon Nov 25

    Sumo Deadlift: up to 315lbs x 8 reps x 2 sets
    Strict Press: up to 105lbs x 8 reps x 2 sets
    DB Incline Bench: 50s x 10, 45s x 12, 40s x 12

    Lateral Raises: 10s x 12 x 2 sets
    Triceps Pushdowns x 2 sets
    Planks for 7 mins

    Leave a comment:


  • Dave Hahn
    commented on 's reply
    some amount of weights... I like it.

  • llaffin
    replied
    Special kind of sore this week. Been going to a commercial gym 3x a week for access to dumbbells and machines. Being a bro n' stuff. It's kind of nice to get out of the home gym tbh.


    Mon Nov 18

    Sumo Deadlift: up to 315x8
    Strict Press: up to 115x8
    DB Incline Bench: 50s x 10, 45s x 12, 40s x 12
    Lateral Raises: 10s x12x2
    Triceps Pushdowns x 2 sets
    Planks for 7 mins

    --

    Tues Nov 19

    Front Squat: up to 215 x 8
    TnG Bench: up to 180 x 8
    Barbell Shrugs: up to 215 x 12
    Back Extensions: 25x15x2
    Chin Ups: bw x 10 x 2
    Barbell Curl: 45 x 10 x 2

    --

    Thurs Nov 21

    Hack Squat: up to 300 x 8
    DB Incline: up to 55s x 10
    DB Flat: 55s x 12, 45s x 12 x 2
    Pec Deck: 70x15x2
    Triceps Pushdowns: 40x18, 12
    Ab Machine Thingy: some amount of weight x 2 sets

    --

    Fri Nov 22

    RDL: up to 315x8
    CGBP: up to 155 x 10
    Leg Press: up to 350 x 12
    Knee Extension: 75x25, 90x18
    Cable Rows: 120x12x2
    EZ Bar Curls: 50x8x2

    --

    Weekly Avg BW: 161.1lbs
    Last edited by llaffin; 11-22-2019, 05:06 PM.

    Leave a comment:


  • ropable
    commented on 's reply
    Lol "arm squats"

  • llaffin
    replied
    Friday, November 15, 2019 | "Meet" Day

    Hi. Due to a myriad of secret and mysterious reasons I won't get into, competing tomorrow will not be a possibility. Nothing serious, just some silliness. In lieu of this news, I have decided to create my own federation and hosted its inaugural meet tonight in my home gym. The rules are the same as the IPF, but you get to wear headphones, you can deadlift before you squat, and 4th attempts are optional. Pretty cool, huh?


    Comp Deadies
    1st: 405 lbs
    2nd: 430 lbs
    3rd: 440 lbs X

    I did these first because I cared about them a lot more than squats. Pretty disappointing. 430 was basically an RPE 10. 440 didn't budge off the floor. I PRd my deadlift 6 weeks ago (440), and it never really progressed passed that in the final block of training. I actually got weaker week to week. This is the 2nd time in a row deadlifts floundered during a high intensity block. Deadlifts progressed very nicely on powerbuilding 2 and the first development block of powerlifting 2, though. I may experiment next peak with having a much shorter high intensity phase for Deadlift, 2-3 weeks instead of 5-6. It seems to respond really well to moderate volumes and moderate intensity.

    Comp Arm Squats
    1st: 230 lbs
    2nd: 242.5 lbs
    3rd: 252.5 lbs X
    4th: 247.5 lbs

    Bench went about as expected. 242 was pretty heavy, I knew 252 was a long shot, but went for it. Got it about 3" off the chest and held it there for a good while but couldn't budge it. Luckily in this federation you can do 4th attempts and lower the weight, cuz I did manage to do 247.5 @ RPE 12. It's a comp bench PR, so that's still neat.

    Comp Skwat
    1st: 365 lbs
    2nd: 385 lbs
    3rd: 395 lbs X

    Also about as expected. I have squatted 405 before, albeit at 16lbs higher bodyweight, but it's a bit of a bummer I can't squat 400 anymore. Squats honestly went pretty terrible the last 13 weeks though. Reflecting as to why, I think I was just lifting too heavy too often. It really burnt me out and I developed a poor mental relationship with squatting. I need to take a much more moderate approach to squats and rekindle my excitement to do the movement.



    I'm a little sour about how this meet peak has ended, but it's all good, it's just lifting. Silver lining: I hold the world record title for squat, bench, deadlift, total, and Wilks in my yet unnamed federation. Stronk.


    Progress Review

    Feb: 405/240/410
    Nov: 385 /250 /440 (-20, +10, +30)

    Bodyweight: 178 -> 162
    Waist: 35" -> 32"
    Wilks: 324 -> 353

    Didn't really go into this year planning to lose 10% of my bodyweight, but here we are. I'm honestly surprised my squat was the lift to suffer the most from an extended calorie deficit (although I suspect many other factors for its poor performance), and bench actually increased. Dont care about Wilks that much, but it is a nice tool for tracking relative progress when there's changes in bodyweight. My total only increased 20lbs, but I've lost 3" off my waist and I think I'm a much better lifter now.

    Another thing to note: Ive increased my ~5RMs a lot more than my 1RMs this year. I'm failing to translate this into new 1RMs.



    Areas to improve:

    Squat:
    1. I need stronger, beefier quads. I'm struggling to keep my knees forward and push with my legs.
    2. I need a better work capacity. Squats frequently leave me sore (particularly my adductors) and I have a difficult time completing programmed volume.
    3. I need to lift less heavy and be more conservative with RPE (probably related to #2).

    Bench:
    1. Bench actually went really well these last few months. I've added 10lbs to my best PR while losing 16lbs bodyweight, I can't ask for more. There's no obvious weak points or technical flaws. I just need to keeping benching my ass off. I may experiment with a wider grip.

    Deadlift:
    1. I've been struggling to lock out my deadlifts, which is fairly new for me. I think this is mostly due to me slowly rounding my back more and more as my strength increased. I think I need to keep my back in better extension to make these lock outs more smooth. Need more back meat.
    2. Grip. Holding onto the dang bar is a struggle every [email protected] and top set. I'll start practicing holding the last rep of the day for as long as I can for some specific extra grip work.

    ​​​​​​What's Next
    Going to run a 6 week hypertrophy block and lose another ~6lbs of bodyweight. I want to get myself down to ~12% body fat / 31" waist to put myself in a really good position for gaining weight. I really only have ~134±3 lbs of lean body mass; I need to get more jacked if I want to get stronger. I'll maintain ~155# for a development block, and then begin gaining 1-2lbs per month until I'm about 165-170, and reevaluate.

    I may try out RTS' "emerging strategies", pseudo-self programming for myself, basing my development blocks heavily off of BBM's templates. Or maybe I'll just hire one of the BBM coaches

    My main goal I'm interested in, besides the body comp ones mentioned above, is chasing a 500lbs deadlift. I think that'd be pretty neat.

    I plan to compete in May, in actual IPF/CPU meet, so no silliness occurs like this time.

    Thanks for following along, y'all.

    Leave a comment:


  • llaffin
    commented on 's reply
    Thanks guys! Been practicing my ability to divide and multiply by 2.204

  • Dave Hahn
    commented on 's reply
    Good luck, man! Have fun.

  • ropable
    commented on 's reply
    Good luck, mate. Hope that thinking about all of your weights in metric units doesn't mess with your head too much

  • llaffin
    replied
    Mon. Nov 11th, 2019 | Taper Week

    Openers today. Plan for meet day:

    SQ: 165 / 172.5 / 175-180 kg (364/380/385-396#)
    BP: 105 / 110 / 112.5-115 kg (231/242/248-253#)
    DL: 185 / 195 / 200-205 kg (407/430/441-452#)
    Total: 477.5 - 500 kg (1062-1101#)

    Second attempts are weights I know I can hit @ ~9, thirds are up in the air. A 500kg total would be neat, but the stars might need to align for it to happen.


    Competition Squat
    365 lbs x 1 rep @ RPE 8
    335 lbs x 3 reps @ RPE 8
    e1rm: 396 | Tonnage: 1370 | Max Int: 92% | Volume: 4

    Competition Bench
    230 lbs x 1 rep @ RPE 8
    225 lbs x 2 reps @ RPE 8.5
    e1rm: 250 | Tonnage: 680 | Max Int: 92% | Volume: 3

    Competition Deadlift
    405 lbs x 1 rep @ RPE 7.5
    e1rm: 447 | Tonnage: 405 | Max Int: 91% | Volume: 1


    Daily Metrics
    Session RPE: 5 | Session Length: 60m | AU: 300
    Session Tonnage: 2455 | Avg Max Int: 92%
    Body Weight: 161.6 lbs / 73.3 kg

    Leave a comment:


  • llaffin
    replied
    Fri. Nov 8th, 2019

    Last full training session. Taper and meet next week.

    2" Deficit Deadlift
    395 lbs x 1 rep @ RPE 8
    375 lbs x 3 reps @ RPE 9
    355 lbs x 3 reps x 3 sets @ RPE 8-9
    e1rm: 428 | Tonnage: 4715 | Max Int: 92% | Volume: 13

    Pin Bench
    220 lbs x 1 rep @ RPE 8
    220 lbs x 2 reps @ RPE 9
    210 lbs x 2 reps x 2 sets @ RPE 8-9
    e1rm: 236 | Tonnage: 1500 | Max Int: 92% | Volume: 7

    SLDL
    255 lbs x 8 reps @ RPE 7
    270 lbs x 8 reps @ RPE 8
    285 lbs x 8 reps @ RPE 9
    270 lbs x 8 reps @ RPE 8
    e1rm: 375 | Tonnage: 8640 | Max Int: 76% | Volume: 32


    Daily Metrics
    Session RPE: 8 | Session Length: 86m | AU: 688
    Session Tonnage: 14855 | Avg Max Int: 87%
    Body Weight: 163.0 lbs / 74.0 kg

    Leave a comment:


  • llaffin
    replied
    Thurs. Nov 7, 2019

    Pin Squat
    325 lbs x 1 rep @ RPE 8
    305 lbs x 3 reps @ RPE 9
    285 lbs x 3 reps x 3 sets @ RPE 8
    e1rm: 353 | Tonnage: 3805 | Max Int: 92% | Volume: 13

    Touch N' Go Bench
    225 lbs x 1 rep @ RPE 8
    210 lbs x 4 reps @ RPE 9
    200 lbs x 4 reps x 2 sets @ RPE 8-9
    e1rm: 244 | Tonnage: 2665 | Max Int: 92% | Volume: 13

    Wide Grip Bench
    160 lbs x 8 reps @ RPE 7
    170 lbs x 8 reps @ RPE 8
    180 lbs x 8 reps @ RPE 9
    170 lbs x 8 reps @ RPE 8
    e1rm: 237 | Tonnage: 5440 | Max Int: 76% | Volume: 32


    Daily Metrics
    Session RPE: 7 | Session Length: 84m | AU: 588
    Session Tonnage: 11910 | Avg Max Int: 87%
    Body Weight: 163.0 lbs / 74.0 kg

    Leave a comment:


  • llaffin
    replied
    Tues. Nov 5, 2019

    Competition Deadlift
    435 lbs x 1 rep @ RPE 9
    405 lbs x 2 reps @ RPE 8
    385 lbs x 3 reps x 3 sets @ RPE 8-9
    e1rm: 452 | Tonnage: 4710 | Max Int: 96% | Volume: 12
    Barely holding onto the bar with 435 and 405x2. Hoping it's just fatigue and taper week will fix it - at this rate I'm gonna drop my 3rd attempt deadlift.

    Closegrip Bench
    225 lbs x 1 rep @ RPE 8
    215 lbs x 3 reps @ RPE 9
    205 lbs x 3 reps x 2 sets @ RPE 8-9
    e1rm: 250 | Tonnage: 2100 | Max Int: 92% | Volume: 10
    All that bench bravado from last week is gone.

    2ct Pause Squat
    225 lbs x 6 reps @ RPE 6
    245 lbs x 6 reps @ RPE 7.5
    265 lbs x 6 reps @ RPE 9
    245 lbs x 6 reps @ RPE 7.5
    e1rm: 322 | Tonnage: 5880 | Max Int: 76% | Volume: 24


    Daily Metrics
    Session RPE: 8 | Session Length: 88m | AU: 704
    Session Tonnage: 12690 | Avg Max Int: 88%
    Body Weight: 163.4 lbs / 74.2 kg

    Leave a comment:


  • llaffin
    replied
    Sun. Nov 3, 2019 | 2 Weeks Out


    Competition Squat
    375 lbs x 1 rep @ RPE 9
    350 lbs x 2 reps @ RPE 8 (I think this is a 2 rep PR lol )
    330 lbs x 3 reps x 3 sets @ RPE 8
    e1rm: 391 | Tonnage: 4045 | Max Int: 96% | Volume: 12
    This is the best squats have felt in many moons. Kinda actually feeling a little optimistic for meet day.


    Competition Bench
    240 lbs x 1 rep @ RPE 9
    225 lbs x 2 reps x 3 sets @ RPE 8-9
    e1rm: 250 | Tonnage: 1590 | Max Int: 96% | Volume: 7
    Pretty happy I can hit ~240 on any given day. Cautiously optimistic for 115kg/253# on meet day, but 112.5/248 seems more probable, we'll see.


    3ct Pause Bench
    175 lbs x 4 reps @ RPE 7
    185 lbs x 4 reps @ RPE 8
    195 lbs x 4 reps @ RPE 9
    185 lbs x 4 reps x 2 sets @ RPE 8-9
    e1rm: 227 | Tonnage: 3700 | Max Int: 86% | Volume: 20


    Daily Metrics
    Session RPE: 7 | Session Length: 101m | AU: 707
    Session Tonnage: 9335 | Avg Max Int: 93%
    Body Weight: 163.6 lbs / 74.2 kg

    Leave a comment:

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