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

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  • Developmental Block - W2D3 | Thurs. Aug 29, 2019

    Squat w/ Bands
    345 lbs x 4 reps @ RPE 7
    365 lbs x 4 reps @ RPE 8
    385 lbs x 4 reps @ RPE 9
    365 lbs x 4 reps @ RPE 8.5
    365 lbs x 4 reps @ RPE 9
    e1rm: 448 | Tonnage: 7300 | Max Int: 86% | Volume: 20
    ~80lbs band tension added to listed weight.

    Touch N' Go Bench
    185 lbs x 5 reps @ RPE 7
    195 lbs x 5 reps @ RPE 8
    205 lbs x 5 reps @ RPE 9
    195 lbs x 5 reps @ RPE 8.5
    195 lbs x 5 reps @ RPE 9
    e1rm: 244 | Tonnage: 4875 | Max Int: 84% | Volume: 25

    Pin Press (Shoulder Level)
    95 lbs x 10 reps @ RPE 7
    100 lbs x 10 reps @ RPE 8
    105 lbs x 10 reps @ RPE 9
    100 lbs x 10 reps @ RPE 9
    e1rm: 147 | Tonnage: 4000 | Max Int: 72% | Volume: 40

    -

    Supplemental
    Triceps Pushdowns x 3 sets
    Planks x 7 min AMRAP

    Daily Metrics
    Session RPE: 7 | Session Length: 91m | AU: 637
    Session Tonnage: 16175 | Avg Max Int: 81%
    Body Weight: 168.2 lbs

    Comment


    • Developmental Block - W2D4 | Fri. Aug 30, 2019

      Oh hey, I hurt myself. During my [email protected] banded deadlifts I felt an acute strain in my left biceps/forearm region but finished the set. Tried to move up but the first rep of 430 was pretty damn painful. If I'm being honest, it was hard to fight negative thoughts about tearing a bicep if I kept pushing. I managed to find a lighter weight I could tolerate and did it with a slight tempo. I think I made the right call here and expect things to be fine next week. There was some mild pain during bench, rows, and curls, but quite tolerable. On the bright side, that wrist pain from a couple weeks ago seems to healing up on its own.

      Deadlift w/ Bands
      390 lbs x 4 reps @ RPE 7
      410 lbs x 4 reps @ RPE 8
      430 lbs x 1 rep @ RPE 6
      275 lbs x 4 reps x 3 sets (tempo)
      e1rm: 500 | Tonnage: 6930 | Max Int: 86% | Volume: 21
      ~90lbs band tension added to listed weight.

      Bench w/ Reverse Bands
      220 lbs x 4 reps @ RPE 7
      230 lbs x 4 reps @ RPE 8
      240 lbs x 4 reps @ RPE 9
      225 lbs x 4 reps x 3 sets @ RPE 8-8.5
      e1rm: 279 | Tonnage: 5460 | Max Int: 86% | Volume: 24
      Listed weight is total weight at top of movement. Band is taking ~30lbs off the chest.

      Lever Row
      80 lbs x 10 reps @ RPE 7
      90 lbs x 10 reps @ RPE 8
      100 lbs x 10 reps @ RPE 9
      90 lbs x 10 reps @ RPE 8
      e1rm: 139 | Tonnage: 3600 | Max Int: 72% | Volume: 40

      -

      Supplemental
      DB Rows x 7 mins AMRAP
      DB curls x 3 sets

      -

      Daily Metrics
      Session RPE: 7 | Session Length: 95m | AU: 665
      Session Tonnage: 15990 | Avg Max Int: 81%
      Body Weight: 165.8 lbs
      Last edited by llaffin; 08-30-2019, 08:27 PM.

      Comment


      • Developmental Block - W3D1 | Sun. Sept 1, 2019

        New schedule makes training on Mondays inconvenient, so I think I'll just do Day 1 on Sunday now.

        Competition Squat
        370 lbs x 1 rep @ RPE 8
        335 lbs x 5 reps @ RPE 9
        290 lbs x 5 reps x 4 sets @ RPE 7
        e1rm: 400 | Tonnage: 7845 | Max Int: 92% | Volume: 26

        Competition Bench
        225 lbs x 1 rep @ RPE 8.5
        205 lbs x 4 reps @ RPE 9
        182.5 lbs x 4 reps x 5 sets @ RPE 6-7
        e1rm: 241 | Tonnage: 4695 | Max Int: 94% | Volume: 25

        Strict Press
        105 lbs x 8 reps @ RPE 7
        110 lbs x 8 reps @ RPE 8
        115 lbs x 8 reps @ RPE 9
        110 lbs x 8 reps @ RPE 8
        e1rm: 151 | Tonnage: 3520 | Max Int: 76% | Volume: 32

        -

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

        -

        Daily Metrics
        Session RPE: 8 | Session Length: 96m | AU: 768
        Session Tonnage: 16060 | Avg Max Int: 87%
        Body Weight: 166.8 lbs

        Comment


        • Developmental Block - W3D2 | Tues. Sept 3, 2019

          Competition Deadlift
          410 lbs x 1 rep @ RPE 8
          370 lbs x 5 reps @ RPE 8.5
          325 lbs x 5 reps x 4 sets @ RPE 6-7
          e1rm: 444 | Tonnage: 8760 | Max Int: 92% | Volume: 26
          No pain in wrist or elbow

          Floor Press
          180 lbs x 6 reps @ RPE 7
          190 lbs x 6 reps @ RPE 8.5
          200 lbs x 6 reps @ RPE 10 / don't die / 5 second rep
          185 lbs x 6 reps x 2 sets @ RPE 8.5
          e1rm: 241 | Tonnage: 5640 | Max Int: 84% | Volume: 30

          3-0-3 Tempo Squat
          165 lbs x 10 reps @ RPE 7
          175 lbs x 10 reps @ RPE 8
          185 lbs x 10 reps @ RPE 9
          175 lbs x 10 reps @ RPE 8
          e1rm: 257 | Tonnage: 7000 | Max Int: 72% | Volume: 40

          -

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

          -

          Daily Metrics
          Session RPE: 7 | Session Length: 93m | AU: 651
          Session Tonnage: 21500 | Avg Max Int: 83%
          Body Weight: 166.2 lbs

          Comment


          • Developmental Block - W3D3 | Wed. Sept 4, 2019

            Wednesday is the new Thursday.

            Squat w/ Bands
            325 lbs x 4 reps @ RPE 7
            345 lbs x 4 reps @ RPE 8
            365 lbs x 4 reps @ RPE 9
            345 lbs x 4 reps @ RPE 8
            345 lbs x 4 reps @ RPE 8.5
            e1rm: 436 | Tonnage: 6900 | Max Int: 86% | Volume: 20
            ~80lbs band tension added to listed weight.

            Touch N' Go Bench
            185 lbs x 5 reps @ RPE 7
            195 lbs x 5 reps @ RPE 8
            205 lbs x 5 reps @ RPE 9
            195 lbs x 5 reps @ RPE 8
            195 lbs x 5 reps @ RPE 8.5
            e1rm: 244 | Tonnage: 4875 | Max Int: 84% | Volume: 25

            Pin Press (Shoulder Level)
            95 lbs x 10 reps @ RPE 7
            100 lbs x 10 reps @ RPE 8
            105 lbs x 10 reps @ RPE 9
            100 lbs x 10 reps @ RPE 9
            e1rm: 147 | Tonnage: 4000 | Max Int: 72% | Volume: 40

            -

            Supplemental
            Triceps Pushdowns x 3 sets
            Planks x 7 min AMRAP

            Daily Metrics
            Session RPE: 7 | Session Length: 91m | AU: 637
            Session Tonnage: 15775 | Avg Max Int: 81%
            Body Weight: 166.4 lbs

            Comment


            • Developmental Block - W3D4 | Fri. Sept 6, 2019

              Today on adventures of annoying aches and pains: that wrist pain is back, stronger than ever! After Wednesday's session my wrist was really bothering me in daily life, even trying to type on my laptop. Interesting. Mayhaps squats, bench or pressing are a culprit, I fear I may never know. It doesn't interfere with powerlifting, so ignore it I shall continue.

              ... But wait, there's more! My biceps/forearm felt perfect on Comp DL, and was fine warming up today with banded deadlifts. First set with straps (385 [email protected])... pain! I then went for 405 with the straps on, and the first rep hurt. I threw off the straps, and did the last 3 reps with no straps... no pain at all! Unfortunately my grip isn't strong enough to continue without straps. Anyways, I played around with how I use the straps, and I found that if I loosened them and made my hands do more of the work, there was no pain. Odd the straps were causing pain, but at least I seem to have found a fix.

              Deadlift w/ Bands
              365 lbs x 4 reps @ RPE 6
              385 lbs x 4 reps @ RPE 7
              405 lbs x 4 reps @ RPE 8
              405 lbs x 4 reps @ RPE 8
              405 lbs x 4 reps @ RPE 8
              e1rm: 483 | Tonnage: 7860 | Max Int: 84% | Volume: 20
              ~90lbs band tension added to listed weight.

              Bench w/ Reverse Bands
              225 lbs x 4 reps @ RPE 7
              235 lbs x 4 reps @ RPE 8
              245 lbs x 4 reps @ RPE 9
              230 lbs x 4 reps x 3 sets @ RPE 8-8.5
              e1rm: 284 | Tonnage: 5580 | Max Int: 86% | Volume: 24
              Listed weight is total weight at top of movement. Band is taking ~30lbs off the chest.

              Lever Row
              85 lbs x 10 reps @ RPE 7
              95 lbs x 10 reps @ RPE 8
              105 lbs x 10 reps @ RPE 9
              95 lbs x 10 reps @ RPE 8
              e1rm: 146 | Tonnage: 3800 | Max Int: 72% | Volume: 40

              -

              Supplemental
              Face Pulls x 7 mins AMRAP
              Reverse Grip BB curls x 3 sets

              -

              Daily Metrics
              Session RPE: 7 | Session Length: 93m | AU: 651
              Session Tonnage: 17240 | Avg Max Int: 81%
              Body Weight: 166.4 lbs

              Comment



              • Developmental Block - W4D1 | Sun. Sept 8, 2019

                Competition Squat
                375 lbs x 1 rep @ RPE 8.5
                340 lbs x 5 reps @ RPE 9 (PR)
                300 lbs x 5 reps x 4 sets @ RPE 7
                e1rm: 400 | Tonnage: 8075 | Max Int: 94% | Volume: 26

                Got way on my heels on my single, could almost feel the balls of my feet coming off the ground. I seem to be developing a habit of this - need to work on keeping my knees forward. Other than that, solid squats with a neat 5 rep PR.

                Competition Bench
                225 lbs x 1 rep @ RPE 8
                210 lbs x 4 reps @ RPE 8.5
                185 lbs x 4 reps x 5 sets @ RPE 6-7
                e1rm: 244 | Tonnage: 4765 | Max Int: 92% | Volume: 25

                Probably the fastest 225 has ever moved. Cool.

                Strict Press
                110 lbs x 8 reps @ RPE 7
                115 lbs x 8 reps @ RPE 8
                120 lbs x 8 reps @ RPE 9
                110 lbs x 8 reps x 2 sets @ RPE 8-9
                e1rm: 158 | Tonnage: 4520 | Max Int: 76% | Volume: 40

                -

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

                -

                Daily Metrics
                Session RPE: 7 | Session Length: 98m | AU: 686
                Session Tonnage: 17360 | Avg Max Int: 87%
                Body Weight: 166.8 lbs
                Last edited by llaffin; 09-09-2019, 01:06 AM.

                Comment


                • Developmental Block - W4D2 | Tues. Sept 10, 2019

                  Feeling some really good momentum with deadlift. PR level strength is now the norm and everything is feeling smooth and consistent. Spent 6 months dealing with non specific low back pain last year, and deadlift training finally feels like it's clicking and going somewhere.

                  Competition Deadlift
                  415 lbs x 1 rep @ RPE 8
                  375 lbs x 5 reps @ RPE 9
                  330 lbs x 5 reps x 4 sets @ RPE 6-7
                  e1rm: 450 | Tonnage: 8890 | Max Int: 92% | Volume: 26

                  Floor Press
                  175 lbs x 6 reps @ RPE 7
                  185 lbs x 6 reps @ RPE 8
                  195 lbs x 6 reps @ RPE 9
                  185 lbs x 6 reps x 3 sets @ RPE 8-8.5
                  e1rm: 242 | Tonnage: 6660 | Max Int: 81% | Volume: 36

                  3-0-3 Tempo Squat
                  165 lbs x 10 reps @ RPE 7
                  175 lbs x 10 reps @ RPE 8
                  185 lbs x 10 reps @ RPE 9
                  175 lbs x 10 reps x 2 sets @ RPE 8
                  e1rm: 257 | Tonnage: 8750 | Max Int: 72% | Volume: 50

                  -

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

                  -

                  Daily Metrics
                  Session RPE: 7 | Session Length: 100m | AU: 700
                  Session Tonnage: 24300 | Avg Max Int: 83%
                  Body Weight: 165.4 lbs

                  Comment


                  • Developmental Block - W4D3 | Wed. Sept 11, 2019


                    Squat w/ Bands
                    325 lbs x 4 reps @ RPE 7
                    345 lbs x 4 reps @ RPE 8
                    365 lbs x 4 reps @ RPE 9
                    345 lbs x 4 reps @ RPE 8.5
                    345 lbs x 4 reps @ RPE 9
                    e1rm: 436 | Tonnage: 6900 | Max Int: 86% | Volume: 20
                    ~80lbs band tension added to listed weight.

                    Touch N' Go Bench
                    185 lbs x 5 reps @ RPE 7
                    195 lbs x 5 reps @ RPE 8
                    205 lbs x 5 reps @ RPE 9
                    190 lbs x 5 reps x 3 sets @ RPE 7-8
                    e1rm: 244 | Tonnage: 5775 | Max Int: 84% | Volume: 30

                    Closegrip High Incline Bench
                    115 lbs x 10 reps @ RPE 7
                    125 lbs x 10 reps @ RPE 8
                    135 lbs x 10 reps @ RPE 9
                    125 lbs x 10 reps x 2 sets @ RPE 8-8.5
                    e1rm: 188 | Tonnage: 6250 | Max Int: 72% | Volume: 50

                    -

                    Supplemental
                    Triceps Pushdowns x 3 sets
                    Planks x 7 min AMRAP

                    Daily Metrics
                    Session RPE: 7 | Session Length: 93m | AU: 651
                    Session Tonnage: 18925 | Avg Max Int: 81%
                    Body Weight: 164.4 lbs
                    Last edited by llaffin; 09-11-2019, 10:19 PM.

                    Comment


                    • Developmental Block - W4D4 | Fri. Sept 13, 2019

                      Done with the overload movements. This was first time really implementing them in a strength block, and I gotta say, I really enjoyed them. It was fun to handle near ~1RM loads at the top of each rep.

                      Deadlift w/ Bands
                      385 lbs x 4 reps @ RPE 7
                      405 lbs x 4 reps @ RPE 8
                      425 lbs x 4 reps @ RPE 9
                      405 lbs x 4 reps x 2 sets @ RPE 8.5-9
                      e1rm: 494 | Tonnage: 8100 | Max Int: 86% | Volume: 20
                      ~90lbs band tension added to listed weight.

                      Bench w/ Reverse Bands
                      230 lbs x 4 reps @ RPE 7
                      240 lbs x 4 reps @ RPE 8
                      250 lbs x 4 reps @ RPE 9
                      235 lbs x 4 reps x 3 sets @ RPE 8-9
                      e1rm: 291 | Tonnage: 5700 | Max Int: 86% | Volume: 24
                      Listed weight is total weight at top of movement.

                      Pendlay Row
                      155 lbs x 10 reps @ RPE 7
                      165 lbs x 10 reps @ RPE 8
                      175 lbs x 10 reps @ RPE 9
                      165 lbs x 10 reps x 2 sets @ RPE 8
                      e1rm: 243 | Tonnage: 8250 | Max Int: 72% | Volume: 50

                      -

                      Supplemental
                      Face Pulls x 7 mins AMRAP
                      Reverse Grip BB curls x 3 sets

                      -

                      Daily Metrics
                      Session RPE: 7 | Session Length: 98m | AU: 686
                      Session Tonnage: 22050 | Avg Max Int: 82%
                      Body Weight: 166.4 lbs

                      Comment


                      • Developmental Block - W5D1 | Sun. Sept 15, 2019 | 9 Weeks Out

                        Competition Squat
                        375 lbs x 1 rep @ RPE 9
                        330 lbs x 5 reps @ RPE 9
                        290 lbs x 5 reps x 4 sets @ RPE 7
                        e1rm: 390 | Tonnage: 7825 | Max Int: 96% | Volume: 26
                        Heavy squats are heavy.

                        Competition Bench
                        227.5 lbs x 1 rep @ RPE 8
                        212.5 lbs x 4 reps @ RPE 9 (PR)
                        187.5 lbs x 4 reps x 5 sets @ RPE 6-7
                        e1rm: 246 | Tonnage: 4827 | Max Int: 92% | Volume: 25
                        Four rep bench PR.

                        Strict Press
                        110 lbs x 8 reps @ RPE 7
                        115 lbs x 8 reps @ RPE 8
                        120 lbs x 8 reps @ RPE 9
                        110 lbs x 8 reps x 2 sets @ RPE 8-9
                        e1rm: 158 | Tonnage: 4520 | Max Int: 76% | Volume: 40

                        -

                        Supplemental
                        Triceps Pushdowns x 4 sets
                        Ab Wheelies x 8 min AMRAP

                        -

                        Daily Metrics
                        Session RPE: 8 | Session Length: 102m | AU: 816
                        Session Tonnage: 17472 | Avg Max Int: 88%
                        Body Weight: 165.4 lbs

                        Comment


                        • Developmental Block - W5D2 | Tues. Sept 17, 2019


                          Competition Deadlift
                          395 lbs x 1 rep @ RPE 8
                          365 lbs x 5 reps @ RPE 9
                          325 lbs x 5 reps x 4 sets @ RPE 6-7
                          e1rm: 430 | Tonnage: 8720 | Max Int: 92% | Volume: 26
                          Heavy deadlifts are also heavy.

                          Floor Press
                          180 lbs x 6 reps @ RPE 7
                          190 lbs x 6 reps @ RPE 8
                          200 lbs x 6 reps @ RPE 9
                          190 lbs x 6 reps x 3 sets @ RPE 8-9
                          e1rm: 247 | Tonnage: 6840 | Max Int: 81% | Volume: 36

                          5-3-0 Tempo Squat
                          155 lbs x 10 reps @ RPE 7
                          165 lbs x 10 reps @ RPE 8
                          175 lbs x 10 reps @ RPE 9
                          165 lbs x 10 reps x 2 sets @ RPE 8
                          e1rm: 243 | Tonnage: 8250 | Max Int: 72% | Volume: 50
                          I could complain about these, but I won't.

                          -

                          Supplemental
                          Inverted Rows x 8 min AMRAP
                          DB Hammer Curls x 4 sets

                          -

                          Daily Metrics
                          Session RPE: 8 | Session Length: 97m | AU: 776
                          Session Tonnage: 23810 | Avg Max Int: 83%
                          Body Weight: 165.2 lbs
                          Last edited by llaffin; 09-17-2019, 10:29 PM.

                          Comment


                          • Dave Hahn
                            Dave Hahn commented
                            Editing a comment
                            Not complaining about tempo squats...you da real mvp

                        • Developmental Block - W5D3 | Wed. Sept 18, 2019

                          Felt pretty fatigued this session. But everything was fine.

                          2ct Pause Squat
                          265 lbs x 4 reps @ RPE 7
                          285 lbs x 4 reps @ RPE 8.5
                          295 lbs x 4 reps @ RPE 9
                          275 lbs x 4 reps x 2 sets @ RPE 8-9
                          e1rm: 343 | Tonnage: 5580 | Max Int: 86% | Volume: 20

                          Touch N' Go Bench
                          190 lbs x 5 reps @ RPE 7
                          200 lbs x 5 reps @ RPE 8
                          210 lbs x 5 reps @ RPE 9
                          195 lbs x 5 reps x 3 sets @ RPE 8-8.5
                          e1rm: 250 | Tonnage: 5925 | Max Int: 84% | Volume: 30

                          Closegrip High Incline Bench
                          110 lbs x 10 reps @ RPE 7
                          120 lbs x 10 reps @ RPE 8
                          130 lbs x 10 reps @ RPE 9
                          120 lbs x 10 reps x 2 sets @ RPE 8-8.5
                          e1rm: 181 | Tonnage: 6000 | Max Int: 72% | Volume: 50

                          -

                          Supplemental
                          Triceps Pushdowns x 4 sets
                          Planks x 8 min AMRAP

                          -

                          Daily Metrics
                          Session RPE: 8 | Session Length: 85m | AU: 680
                          Session Tonnage: 17505 | Avg Max Int: 81%
                          Body Weight: 165.2 lbs

                          Comment


                        • Developmental Block - W5D4 | Fri. Sept 20, 2019

                          There's about a 4 week trend now where my bench is pretty strong on Day 4. Hope it continues going into my meet!

                          2ct Pause Deadlift
                          315 lbs x 4 reps @ RPE 7
                          335 lbs x 4 reps @ RPE 8
                          355 lbs x 4 reps @ RPE 9
                          335 lbs x 4 reps x 2 sets @ RPE 8-9
                          e1rm: 415 | Tonnage: 6700 | Max Int: 86% | Volume: 20
                          >SLDL: "These outta be my favourite DL accessory"
                          >Banded DL: "Actually, these are really gnarly"
                          >Pause DL: "Oh hey, I remember how fun these are"
                          I think I just really like deadlifting


                          2ct Pause Bench
                          185 lbs x 4 reps @ RPE 6
                          195 lbs x 4 reps @ RPE 7.5
                          205 lbs x 4 reps @ RPE 8.5
                          210 lbs x 4 reps @ RPE 9
                          195 lbs x 4 reps x 2 sets @ RPE 8-8.5
                          e1rm: 244 | Tonnage: 4740 | Max Int: 86% | Volume: 24
                          Pretty much matches my best Comp Bench.

                          Pendlay Row
                          155 lbs x 10 reps @ RPE 7
                          165 lbs x 10 reps @ RPE 8
                          175 lbs x 10 reps @ RPE 9
                          165 lbs x 10 reps x 2 sets @ RPE 8
                          e1rm: 243 | Tonnage: 8250 | Max Int: 72% | Volume: 50

                          -

                          Supplemental
                          Face Pulls x 8 mins AMRAP
                          Reverse Grip BB curls x 4 sets

                          -

                          Daily Metrics
                          Session RPE: 7 | Session Length: 93m | AU: 651
                          Session Tonnage: 19690 | Avg Max Int: 82%
                          Body Weight: 165.0 lbs

                          Comment


                          • Developmental Block - W6D1 | Sun. Sept 22, 2019

                            Competition Squat
                            365 lbs x 1 rep @ RPE 8
                            335 lbs x 5 reps @ RPE 9
                            295 lbs x 5 reps x 4 sets @ RPE 7
                            e1rm: 397 | Tonnage: 7940 | Max Int: 92% | Volume: 26
                            These felt really good today. Nothing special weight-on-the-bar-wise, but technique felt really dialed in. Feeling optimistic I'll hit 185kg/407# on meet day.

                            Competition Bench
                            230 lbs x 1 rep @ RPE 8
                            215 lbs x 4 reps @ RPE 9 (PR)
                            190 lbs x 4 reps x 5 sets @ RPE 6-7
                            e1rm: 250 | Tonnage: 4890 | Max Int: 92% | Volume: 25
                            Bench continues its slow and steady momentum.

                            Strict Press
                            110 lbs x 8 reps @ RPE 7
                            115 lbs x 8 reps @ RPE 8
                            120 lbs x 8 reps @ RPE 9
                            110 lbs x 8 reps x 2 sets @ RPE 8-9
                            e1rm: 158 | Tonnage: 4520 | Max Int: 76% | Volume: 40

                            -

                            Supplemental
                            Triceps Pushdowns x 4 sets
                            Ab Wheelies x 8 min AMRAP

                            -

                            Daily Metrics
                            Session RPE: 8 | Session Length: 105m | AU: 840
                            Session Tonnage: 17350 | Avg Max Int: 87%
                            Body Weight: 164.6 lbs

                            Comment

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