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

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  • Hypertrophy Block W6D2 | Tues. Aug 6, 2019

    In the middle of a hypertrophy block and breaking Comp Bench PRs from when I was 10lbs heavier and 'peaked'. Feeling excited and optimistic to start the Powerlifting II template in a couple weeks for my meet in Nov.

    Competition Bench
    185 lbs x 5 reps @ RPE 7
    195 lbs x 5 reps @ RPE 8
    207.5 lbs x 5 reps @ RPE 9 (PR)
    195 lbs x 5 reps @ RPE 8.5
    195 lbs x 5 reps @ RPE 9
    e1rm: 246 | Tonnage: 4887 | Max Int: 84% | Volume: 25

    2ct Pause Squat
    225 lbs x 8 reps @ RPE 7
    245 lbs x 8 reps @ RPE 8
    265 lbs x 8 reps @ RPE 9
    245 lbs x 8 reps @ RPE 9
    e1rm: 348 | Tonnage: 7840 | Max Int: 76% | Volume: 32

    Strict Press
    105 lbs x 12 reps @ RPE 9.5
    95 lbs x 12 reps @ RPE 9.5
    90 lbs x 12 reps @ RPE 10
    85 lbs x 12 reps @ RPE 10
    e1rm: 154 | Tonnage: 4500 | Max Int: 68% | Volume: 48

    Daily Metrics
    Session RPE: 7.5 | Session Length: 82m | AU: 615
    Session Tonnage: 17227 | Avg Max Int: 76%
    Body Weight: 167.8 lbs

    Comment


    • Hypertrophy Block W6D3 | Thurs. Aug 8, 2019

      All my Comp lifts performed well this week. Starting to feel the need for a low stress week though, session AU and my feelings of fatigue are creeping up, but I gotta plow on forward for one more week first.

      Competition Deadlift
      310 lbs x 6 reps @ RPE 6
      330 lbs x 6 reps @ RPE 7
      350 lbs x 6 reps @ RPE 8
      350 lbs x 6 reps @ RPE 8.5
      350 lbs x 6 reps @ RPE 9
      e1rm: 443 | Tonnage: 10140 | 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 8.5
      175 lbs x 6 reps @ RPE 9
      e1rm: 228 | Tonnage: 5250 | Max Int: 81% | Volume: 30

      Pendlay Row
      165 lbs x 10 reps @ RPE 7
      175 lbs x 10 reps @ RPE 8
      175 lbs x 10 reps @ RPE 8
      175 lbs x 10 reps @ RPE 8
      e1rm: 257 | Tonnage: 6900 | Max Int: 68% | Volume: 40

      Daily Metrics
      Session RPE: 8 | Session Length: 84m | AU: 672
      Session Tonnage: 22290 | Avg Max Int: 76%
      Body Weight: 166.8 lbs

      Comment



      • Hypertrophy Block - W6D4 | Fri. Aug 9, 2019


        Competition Press
        127 lbs x 5 reps @ RPE 7
        135 lbs x 5 reps @ RPE 8
        145 lbs x 5 reps @ RPE 10 (PR)
        135 lbs x 5 reps @ RPE 8.5
        135 lbs x 5 reps @ RPE 9
        e1rm: 168 | Tonnage: 3387 | Max Int: 86% | Volume: 25
        Overshot the top set, but hey, 3rd week in a row of a 5 rep PR. Just add 2.5 pounds, am I right? Gonna go for a [email protected] bodyweight PR attempt of 167.5 next week, since it'll be my last week of Comp OHP for awhile.

        Stiff Leg Deadlift
        245 lbs x 6 reps @ RPE 6
        265 lbs x 6 reps @ RPE 7
        285 lbs x 6 reps @ RPE 8
        285 lbs x 6 reps @ RPE 8
        285 lbs x 6 reps @ RPE 8
        e1rm: 361 | Tonnage: 8190 | Max Int: 79% | Volume: 30
        SLDL has gotta be one of my favourite DL movements. These feel nice.

        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
        140 lbs x 12 reps @ RPE 9.5
        e1rm: 235 | Tonnage: 7080 | Max Int: 68% | Volume: 48

        Daily Metrics
        Session RPE: 8 | Session Length: 85m | AU: 680
        Session Tonnage: 18657 | Avg Max Int: 78%
        Body Weight: 167.0 lbs

        Comment



        • Hypertrophy Block W6 GPP1 | Sat. Aug 10, 2019

          Pain report: Last Saturday I noticed my tendons on the pinky side of my right wrist were pretty sore and mildly noticeable in daily life. Was sore for several days but didn't interfere with training whatsoever. Anyways, woke up today (Saturday) and its very sore again - sore enough that I couldn't do curls without exceeding my pain tolerance. Perhaps something to do with Friday's training, given two consecutive flare ups on Saturday mornings? Not sure - just logging thoughts on it for future reference. It probably doesnt matter


          Upper Back
          Neutral Grip Chin Ups x 7 mins AMRAP

          Arms
          Triceps Pushdowns x 2 sets

          Core
          Ab Wheelies x 7 mins AMRAP

          Conditioning
          LISS x 30mins @ 6 (Airdyne)

          Daily Metrics
          Session RPE: 3 | Session Length: 45m | AU: 135
          Body Weight: 166.4 lbs

          Comment


          • Hypertrophy Block W7D1 | Mon. Aug 12, 2019 | 14 Weeks Out

            Felt like ass this entire session. Really had to talk myself into not skipping belt squats.

            Competition Squat
            285 lbs x 6 reps @ RPE 7
            305 lbs x 6 reps @ RPE 8
            325 lbs x 6 reps @ RPE 9
            295 lbs x 6 reps @ RPE 8
            295 lbs x 6 reps @ RPE 8.5
            e1rm: 398 | Tonnage: 9030 | Max Int: 82% | 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
            170 lbs x 8 reps @ RPE 8
            170 lbs x 8 reps @ RPE 8.5
            170 lbs x 8 reps @ RPE 8.5
            e1rm: 243 | Tonnage: 8280 | Max Int: 76% | Volume: 48

            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: 9 | Session Length: 86m | AU: 774
            Session Tonnage: 23760 | Avg Max Int: 75%
            Body Weight: 167.0 lbs

            Comment


            • ropable
              ropable commented
              Editing a comment
              How do you find the landmine for belt squats? I was considering getting one.

            • llaffin
              llaffin commented
              Editing a comment
              It's alright, it gets the job done. The movement itself feels good (a lot of fun quad burn that I don't normally feel on squats), it's just a bit of a hassle to set up - I don't have an actual landmine attachment so I wedge one end of the barbell between a bunch of 45s and stand on a couple bumper plates - and the chain really painfully digs into the hip. But it sure beats doing split squats or some sort of barbell squat after comp squats haha!

            • ropable
              ropable commented
              Editing a comment
              Thanks. I should probably just buy a decent barbell before worrying about accessories.

          • Hypertrophy Block W7D2 | Tues. Aug 13, 2019

            I'm incredibly sore from squats yesterday, similar to how I was weeks 1-3. Had very minor to no soreness weeks 5&6. Weird.

            Competition Bench
            187 lbs x 5 reps @ RPE 7
            197 lbs x 5 reps @ RPE 8
            210 lbs x 5 reps @ RPE 10 (PR)
            190 lbs x 5 reps @ RPE 8
            190 lbs x 5 reps @ RPE 8.5
            190 lbs x 5 reps @ RPE 8.5
            e1rm: 244 | Tonnage: 5825 | Max Int: 86% | Volume: 30

            2ct Pause Squat
            225 lbs x 8 reps @ RPE 7
            245 lbs x 8 reps @ RPE 8
            265 lbs x 8 reps @ RPE 9
            245 lbs x 8 reps @ RPE 8.5
            245 lbs x 8 reps @ RPE 9
            e1rm: 348 | Tonnage: 9800 | Max Int: 76% | Volume: 40

            Strict Press
            110 lbs x 10 reps @ RPE 9.5
            95 lbs x 12 reps @ RPE 9.5
            90 lbs x 12 reps @ RPE 9.5
            90 lbs x 12 reps @ RPE 10
            e1rm: 154 | Tonnage: 4400 | Max Int: 71% | Volume: 46

            Daily Metrics
            Session RPE: 8 | Session Length: 88m | AU: 704
            Session Tonnage: 20025 | Avg Max Int: 77%
            Body Weight: 166.4 lbs

            Comment



            • Week 6 Metrics
              Acute AU: 2556 | Chronic AU: 2116 | ACWR: 1.21
              Tonnage: 80564 | Avg Max Int: 76%
              Bodyweight: 167.1 lbs | Waist: 33.75" | BF%: 19.2
              SQ: 392 | BP: 246 | DL: 443
              eTotal: 1081 lbs / 490 kg | eWilks: 344


              ----


              Hypertrophy Block W7 GPP1 | Wed. Aug 14, 2019

              Wrist doesn't really hurt at all in daily life, but curling the empty bar produces some gnarly pain that I can't work through. But I can reverse grip curl with no pain, so I did that. Might have to just go light and do a biceps curl rehab, haha. It's basically the 4th powerlift after all.

              Upper Back
              Neutral Grip Chin Ups x 7 mins AMRAP

              Arms
              Triceps Pushdowns x 2 sets
              Reverse Grip 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: 45m | AU: 135
              Body Weight: ??? lbs

              Comment


              • Hypertrophy Block W7D3 | Thurs. Aug 15, 2019

                Interesting session. Subjectively I felt pretty good, lower sRPE than it has been lately - but objectively, my performance was a bit subpar. All my Comp Lifts down a bit this week. Not really surprised and it entirely doesn't matter, but it still feels bad

                Also, pain report update: mixed grip DL is a no-go. The wrist pain is in the supinated hand, and it significantly hurt to mix grip 275. Double overhead is totally fine. I used straps for all my working sets today. I'm hoping whatever this is resolves itself, and I'm not doing tempo wrist curls to rehab it, ha. Or maybe it's a sign I'm supposed to join the hook grip club.

                edit: it just occured to me that I could just supinate my left hand instead, but I haven't pulled that way in 2 years and would feel super alien like. I suppose it's something to consider.

                Competition Deadlift
                325 lbs x 6 reps @ RPE 7
                345 lbs x 6 reps @ RPE 8.5
                360 lbs x 6 reps @ RPE 10 (oops)
                325 lbs x 6 reps @ RPE 8
                325 lbs x 6 reps @ RPE 8
                e1rm: 431 | Tonnage: 10080 | Max Int: 84% | Volume: 30

                2ct Pause Bench
                155 lbs x 6 reps @ RPE 7
                165 lbs x 6 reps @ RPE 8
                175 lbs x 6 reps @ RPE 9
                160 lbs x 6 reps @ RPE 7.5
                160 lbs x 6 reps @ RPE 7.5
                160 lbs x 6 reps @ RPE 8
                e1rm: 215 | Tonnage: 5850 | Max Int: 81% | Volume: 36

                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: 7 | Session Length: 87m | AU: 609
                Session Tonnage: 22630 | Avg Max Int: 77%
                Body Weight: 168.0 lbs
                Last edited by llaffin; 08-15-2019, 09:38 PM.

                Comment


                • Hypertrophy Block - W7D4 | Fri. Aug 16, 2019

                  All done. I start PLII on Monday and very excited for it.

                  Competition Press
                  125 lbs x 5 reps @ RPE 7
                  130 lbs x 5 reps @ RPE 8
                  135 lbs x 5 reps @ RPE 9
                  125 lbs x 5 reps @ RPE 8
                  125 lbs x 5 reps @ RPE 8.5
                  125 lbs x 5 reps @ RPE 8.5
                  e1rm: 161 | Tonnage: 3825 | Max Int: 84% | Volume: 30

                  Stiff Leg Deadlift
                  235 lbs x 6 reps @ RPE 6
                  255 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: 350 | Tonnage: 7890 | Max Int: 79% | Volume: 30

                  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
                  140 lbs x 12 reps @ RPE 9.5
                  e1rm: 235 | Tonnage: 7080 | Max Int: 68% | Volume: 48

                  Daily Metrics
                  Session RPE: 8 | Session Length: 83m | AU: 664
                  Session Tonnage: 18795 | Avg Max Int: 77%
                  Body Weight: 167.2 lbs

                  Comment


                  • Developmental Block - W1D1 | Mon. Aug 19, 2019 | 13 Weeks Out

                    -

                    Competition Squat
                    295 lbs x 5 reps @ RPE 7
                    315 lbs x 5 reps @ RPE 8
                    335 lbs x 5 reps @ RPE 9
                    e1rm: 398 | Tonnage: 4725 | Max Int: 84% | Volume: 15

                    Competition Bench
                    190 lbs x 4 reps @ RPE 7
                    200 lbs x 4 reps @ RPE 8
                    210 lbs x 4 reps @ RPE 9
                    e1rm: 244 | Tonnage: 2400 | Max Int: 86% | Volume: 12

                    Strict Press
                    110 lbs x 8 reps @ RPE 7
                    115 lbs x 8 reps @ RPE 8
                    120 lbs x 8 reps @ RPE 9
                    e1rm: 158 | Tonnage: 2760 | Max Int: 76% | Volume: 24

                    -

                    Supplemental
                    Triceps Pushdowns x 3 sets
                    Ab Wheelies x 7 min AMRAP

                    Trying a new strategy for my GPP work. Going to split it up and tack it onto the end of my training sessions. Tris/Core on Mon/Thurs, Back/Bis on Tues/Fri, and my off days will be reserved for LISS/HIIT. I'm hoping to have better compliance with this.

                    -


                    Daily Metrics
                    Session RPE: 6 | Session Length: 71m | AU: 426
                    Session Tonnage: 9895 | Avg Max Int: 82%
                    Body Weight: 167.2 lbs

                    Comment



                    • Developmental Block - W1D2 | Tues. Aug 20, 2019

                      Competition Deadlift
                      345 lbs x 5 reps @ RPE 7
                      370 lbs x 5 reps @ RPE 8 (PR)
                      385 lbs x 5 reps @ RPE 9 (PR)
                      e1rm: 458 | Tonnage: 5500 | Max Int: 84% | Volume: 15

                      Holy hell, where did this strength come from? Two 5 rep DL PRs and +20 to my e1rm.

                      Floor Press
                      175 lbs x 6 reps @ RPE 7
                      185 lbs x 6 reps @ RPE 8
                      195 lbs x 6 reps @ RPE 9
                      e1rm: 241 | Tonnage: 3330 | Max Int: 81% | Volume: 18

                      3-0-3 Tempo Squat
                      155 lbs x 10 reps @ RPE 7
                      165 lbs x 10 reps @ RPE 8
                      175 lbs x 10 reps @ RPE 9
                      e1rm: 243 | Tonnage: 4950 | Max Int: 72% | Volume: 30

                      Lol I knew these would be light but wasn't expecting to get my butt kicked by 175.

                      -

                      Supplemental
                      Inverted Rows x 7 min AMRAP
                      DB Hammer Curls x 3 sets

                      -

                      Daily Metrics
                      Session RPE: 6 | Session Length: 76m | AU: 456
                      Session Tonnage: 13780 | Avg Max Int: 79%
                      Body Weight: 168.2 lbs
                      Last edited by llaffin; Yesterday, 10:07 PM.

                      Comment

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