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

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  • Developmental Block - W6D2 | Tues. Sept 24, 2019

    What a weird session. I really, really did not want to train. My right adductor was/is in pain all day, even just walking around (so many little pain nuisances lately). I deadlifted in complete silence, no shoes, no belt, and almost no warmups. Just a zombie doing it cuz I had to. Ended up PRing DL and Floor Press lol. Neat day, can't complain.

    Competition Deadlift
    425 lbs x 1 rep @ RPE 8 (All time 1 rep PR)
    385 lbs x 5 reps @ RPE 9
    335 lbs x 5 reps x 4 sets @ RPE 7
    e1rm: 460 | Tonnage: 9050 | Max Int: 92% | Volume: 26
    Lol kay

    Floor Press
    180 lbs x 6 reps @ RPE 6
    195 lbs x 6 reps @ RPE 8
    205 lbs x 6 reps @ RPE 9
    195 lbs x 6 reps x 3 sets @ RPE 8-9
    e1rm: 253 | Tonnage: 7020 | Max Int: 81% | Volume: 36

    Squat, beltless (~3-0-0)
    185 lbs x 10 reps @ RPE 7
    195 lbs x 10 reps @ RPE 8
    205 lbs x 10 reps @ RPE 9
    195 lbs x 10 reps x 2 sets @ RPE 8
    e1rm: 285 | Tonnage: 9750 | Max Int: 72% | Volume: 50
    I was looking forward to not having to tempo my squats anymore, but ended up basically doing them with a tempo from the adductor pain.

    -

    Supplemental
    Skipped it.

    -

    Daily Metrics
    Session RPE: 7 | Session Length: 92m | AU: 644
    Session Tonnage: 25820 | Avg Max Int: 83%
    Body Weight: 164.4 lbs
    Last edited by llaffin; 09-25-2019, 07:06 PM.

    Comment


    • mybeautifulparadoxiallife
      mybeautifulparadoxiallife commented
      Editing a comment
      Well done!!! I love it when I have those days!!

    • llaffin
      llaffin commented
      Editing a comment
      Thanks! It's better than the opposite - when you're roaring to go but the weight is glued to the floor ha ha.

  • Developmental Block - W6D3 | Wed. Sept 25, 2019

    Upper body deload starts a 'lil early. Went a little off program and hit a [email protected] on bench, cuz I felt like it.

    2ct Pause Squat
    265 lbs x 4 reps @ RPE 7
    285 lbs x 4 reps @ RPE 8
    305 lbs x 4 reps @ RPE 9
    285 lbs x 4 reps x 2 sets @ RPE 8-9
    e1rm: 355 | Tonnage: 5700 | Max Int: 86% | Volume: 20

    Touch N' Go Bench
    225 lbs x 1 rep @ RPE 8
    235 lbs x 1 rep @ RPE 9
    205 lbs x 6 reps @ RPE 9.5 (I think this a 6 rep PR?)
    e1rm: 244 | Tonnage: 1690 | Max Int: 96% | Volume: 8

    Closegrip High Incline Bench
    125 lbs x 8 reps @ RPE 7
    135 lbs x 8 reps @ RPE 8
    145 lbs x 8 reps @ RPE 9
    e1rm: 191 | Tonnage: 3240 | Max Int: 76% | Volume: 24

    -

    Supplemental
    Skipped it lol

    -

    Daily Metrics
    Session RPE: 7 | Session Length: 75m | AU: 525
    Session Tonnage: 10630 | Avg Max Int: 86%
    Body Weight: 165.6 lbs
    Last edited by llaffin; 09-25-2019, 07:08 PM.

    Comment


    • Developmental Block - W6D4 | Fri. Sept 27, 2019

      And that wraps up my development block. Low stress next week, and then on to specialization work and peaking.

      2ct Pause Deadlift
      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 x 2 sets @ RPE 8-9
      e1rm: 424 | Tonnage: 6900 | Max Int: 86% | Volume: 20

      2ct Pause Bench
      225 lbs x 1 rep @ RPE 8
      215 lbs x 3 reps @ RPE 9
      e1rm: 242 | Tonnage: 870 | Max Int: 92% | Volume: 4

      Pendlay Row
      165 lbs x 8 reps @ RPE 7
      175 lbs x 8 reps @ RPE 8
      185 lbs x 8 reps @ RPE 9
      e1rm: 243 | Tonnage: 4200 | Max Int: 76% | Volume: 24

      -

      Supplemental
      Skipped it lol

      -

      Daily Metrics
      Session RPE: 7 | Session Length: 73m | AU: 511
      Session Tonnage: 11970 | Avg Max Int: 85%
      Body Weight: 163.6 lbs

      Comment


      • Specialization Block - W1D1 (Low Stress) | Sun. Sept 29, 2019 | 7 Weeks Out

        This was somehow a really exhausting workout. Weight was fine but body was screaming "no thanks" every rep.

        Competition Squat
        365 lbs x 1 rep @ RPE 8
        325 lbs x 6 reps @ RPE 9
        e1rm: 397 | Tonnage: 2315 | Max Int: 92% | Volume: 7

        Competition Bench
        225 lbs x 1 rep @ RPE 8
        205 lbs x 5 reps @ RPE 9
        e1rm: 244 | Tonnage: 1250 | Max Int: 92% | Volume: 6

        3ct Pause Bench
        160 lbs x 6 reps @ RPE 7
        170 lbs x 6 reps @ RPE 8
        180 lbs x 6 reps @ RPE 9
        e1rm: 222 | Tonnage: 3060 | Max Int: 81% | Volume: 18

        -

        Supplemental
        Triceps Pushdowns x 5 sets
        Skipped abs

        -

        Daily Metrics
        Session RPE: 9 | Session Length: 51m | AU: 459
        Session Tonnage: 6660 | Avg Max Int: 88%
        Body Weight: 163.2 lbs / 74.1kg

        Comment


        • Specialization Block - W1D2 | Tues. Oct 1, 2019

          Oh hey, more PRs, kinda.

          Competition Deadlift
          425 lbs x 1 rep @ RPE 8
          440 lbs x 1 rep @ RPE 10 (All time 1 rep PR)
          375 lbs x 6 reps @ RPE 9
          e1rm: 440 | Tonnage: 3115 | Max Int: 100% | Volume: 8

          Went for 200kg/440# today, because the number is arbitrarily important to me. I locked it out for 0.01 seconds and then the bar ripped out of my hands. I'll take it as a gym PR! I feel pretty confident I had the strength to pull ~450, but apparently the grip strength isn't there.


          Closegrip Bench
          225 lbs x 1 rep @ RPE 8
          210 lbs x 4 reps @ RPE 9
          e1rm: 244 | Tonnage: 1065 | Max Int: 92% | Volume: 5

          Squat, beltless
          205 lbs x 8 reps @ RPE 5
          225 lbs x 8 reps @ RPE 7
          245 lbs x 8 reps @ RPE 9
          e1rm: 322 | Tonnage: 5400 | Max Int: 76% | Volume: 24

          -

          Supplemental
          Skipped it.

          -

          Daily Metrics
          Session RPE: 6 | Session Length: 62m | AU: 372
          Session Tonnage: 9580 | Avg Max Int: 89%
          Body Weight: 163.0 lbs / 74.0kg

          Comment


          • Specialization Block - W1D3 | Wed. Oct 2, 2019

            2ct Pause Squat
            325 lbs x 1 rep @ RPE 8
            295 lbs x 5 reps @ RPE 9
            e1rm: 352 | Tonnage: 1800 | Max Int: 92% | Volume: 6

            Touch N' Go Bench
            230 lbs x 1 rep @ RPE 8
            185 lbs x 5 reps x 4 sets @ RPE 6-7
            e1rm: 250 | Tonnage: 3930 | Max Int: 92% | Volume: 21

            Closegrip Floor Press
            155 lbs x 8 reps @ RPE 6
            170 lbs x 8 reps @ RPE 8
            180 lbs x 8 reps @ RPE 9
            e1rm: 237 | Tonnage: 4040 | Max Int: 76% | Volume: 24

            -

            Supplemental
            Triceps Pushdowns x 5 sets

            -

            Daily Metrics
            Session RPE: 7 | Session Length: 64m | AU: 448
            Session Tonnage: 9770 | Avg Max Int: 87%
            Body Weight: 163.6 lbs / 74.2kg

            Comment


            • Specialization Block - W1D4 | Fri. Oct 4, 2019

              2ct Pause Deadlift
              405 lbs x 1 rep @ RPE 8
              365 lbs x 5 reps @ RPE 9
              e1rm: 440 | Tonnage: 2230 | Max Int: 92% | Volume: 6

              2ct Pause Bench
              220 lbs x 1 rep @ RPE 8
              195 lbs x 5 reps @ RPE 9
              e1rm: 238 | Tonnage: 1195 | Max Int: 92% | Volume: 6

              RDL
              265 lbs x 8 reps @ RPE 6
              285 lbs x 8 reps @ RPE 7.5
              305 lbs x 8 reps @ RPE 9
              e1rm: 401 | Tonnage: 6840 | Max Int: 76% | Volume: 24

              -

              Supplemental
              Chin Ups x 2 sets

              -

              Daily Metrics
              Session RPE: 7 | Session Length: 56m | AU: 392
              Session Tonnage: 10265 | Avg Max Int: 87%
              Body Weight: 162.6 lbs / 73.8kg

              Comment


              • Specialization Block - W2D1 | Sun. Oct 6, 2019 | 6 Weeks Out


                Competition Squat
                365 lbs x 1 rep @ RPE 8
                340 lbs x 4 reps @ RPE 9
                315 lbs x 4 reps x 2 sets @ RPE 8
                e1rm: 397 | Tonnage: 3275 | Max Int: 92% | Volume: 13

                Competition Bench
                230 lbs x 1 rep @ RPE 8
                220 lbs x 3 reps @ RPE 9 (PR)
                210 lbs x 3 reps x 3 sets @ RPE 8-9
                e1rm: 249 | Tonnage: 2780 | Max Int: 92% | Volume: 13
                Gotta count those rep PRs when I can. I'm feeling really good about bench. Progress is slow, but it's there. And considering I've lost 10% of my bodyweight but slightly increased my bench has me pretty happy. Cautiously optimistic 112.5kg/248# is there on meet day.

                3ct Pause Bench
                160 lbs x 6 reps @ RPE 7
                170 lbs x 6 reps @ RPE 8
                180 lbs x 6 reps @ RPE 9
                170 lbs x 6 reps x 2 sets @ RPE 8-9
                e1rm: 222 | Tonnage: 5100 | Max Int: 81% | Volume: 30


                Supplemental
                Triceps Pushdowns x 5 sets


                Daily Metrics
                Session RPE: 7 | Session Length: 91m | AU: 637
                Session Tonnage: 11155 | Avg Max Int: 88%
                Body Weight: 163.6 lbs / 74.2kg

                Comment


                • Specialization Block - W2D2 | Tues. Oct 8, 2019

                  Feeling strong as heck

                  Competition Deadlift
                  425 lbs x 1 rep @ RPE 8
                  395 lbs x 4 reps @ RPE 8.5 (PR)
                  365 lbs x 4 reps x 2 sets @ RPE 7-8
                  e1rm: 460 | Tonnage: 4925 | Max Int: 92% | Volume: 13

                  Closegrip Bench
                  225 lbs x 1 rep @ RPE 8
                  245 lbs x 1 rep @ 9.5 (PR - regular grip TnG)
                  215 lbs x 4 reps @ RPE 9
                  205 lbs x 4 reps x 2 sets @ RPE 8-9
                  e1rm: 248 | Tonnage: 2970 | Max Int: 98% | Volume: 14
                  Went for a PR cuz I could feel it was there.

                  Squat, beltless
                  225 lbs x 8 reps @ RPE 6
                  245 lbs x 8 reps @ RPE 7.5
                  265 lbs x 8 reps @ RPE 9
                  245 lbs x 8 reps @ RPE 8
                  e1rm: 349 | Tonnage: 7840 | Max Int: 76% | Volume: 32

                  -

                  Supplemental
                  Curls x 5 sets

                  -

                  Daily Metrics
                  Session RPE: 7 | Session Length: 92m | AU: 644
                  Session Tonnage: 15635 | Avg Max Int: 89%
                  Body Weight: 162.6 lbs / 73.8 kg

                  Comment


                  • Specialization Block - W2D3 | Wed. Oct 9, 2019

                    2ct Pause Squat
                    325 lbs x 1 rep @ RPE 8
                    315 lbs x 3 reps @ RPE 9
                    300 lbs x 3 reps x 2 sets @ RPE 8-9
                    e1rm: 352 | Tonnage: 3070 | Max Int: 92% | Volume: 10

                    Touch N' Go Bench
                    230 lbs x 1 rep @ RPE 8
                    185 lbs x 5 reps x 5 sets @ RPE 6-7
                    e1rm: 250 | Tonnage: 4855 | Max Int: 92% | Volume: 26

                    Wide Grip Bench
                    155 lbs x 8 reps @ RPE 7
                    165 lbs x 8 reps @ RPE 8
                    175 lbs x 8 reps @ RPE 9
                    165 lbs x 8 reps @ RPE 8
                    e1rm: 232 | Tonnage: 5280 | Max Int: 76% | Volume: 32

                    -

                    Supplemental
                    Triceps Pushdowns x 5 sets

                    -

                    Daily Metrics
                    Session RPE: 8 | Session Length: 87m | AU: 696
                    Session Tonnage: 13205 | Avg Max Int: 87%
                    Body Weight: 163.2 lbs / 74.0 kg

                    Comment


                    • Specialization Block - W2D4 | Fri. Oct 11, 2019

                      Gravity wasn't so kind today.

                      2ct Pause Deadlift
                      405 lbs x 1 rep @ RPE 9
                      375 lbs x 3 reps @ RPE 9
                      355 lbs x 3 reps x 2 sets @ RPE 8-9
                      e1rm: 422 | Tonnage: 3660 | Max Int: 96% | Volume: 10

                      2ct Pause Bench
                      220 lbs x 1 rep @ RPE 8
                      210 lbs x 3 reps @ RPE 9
                      200 lbs x 3 reps x 2 sets @ RPE 8-8.5
                      e1rm: 238 | Tonnage: 2050 | Max Int: 92% | Volume: 10

                      RDL
                      265 lbs x 8 reps @ RPE 7
                      285 lbs x 8 reps @ RPE 8
                      305 lbs x 8 reps @ RPE 9
                      285 lbs x 8 reps @ RPE 8
                      e1rm: 401 | Tonnage: 9120 | Max Int: 76% | Volume: 32

                      ​​​​​​​
                      Supplemental
                      Curls x 5 sets


                      Daily Metrics
                      Session RPE: 8 | Session Length: 81m | AU: 648
                      Session Tonnage: 14830 | Avg Max Int: 88%
                      Body Weight: 164.2 lbs / 74.5 kg

                      Comment


                      • Specialization Block - W3D1 | Sun. Oct 13, 2019 | 5 Weeks Out


                        Competition Squat
                        365 lbs x 1 rep @ RPE 8
                        340 lbs x 4 reps @ RPE 9
                        315 lbs x 4 reps x 3 sets @ RPE 8
                        e1rm: 397 | Tonnage: 5505 | Max Int: 92% | Volume: 17

                        Competition Bench
                        230 lbs x 1 rep @ RPE 8.5
                        220 lbs x 3 reps @ RPE 9.5
                        205 lbs x 3 reps x 4 sets @ RPE 8-9
                        e1rm: 246 | Tonnage: 3350 | Max Int: 92% | Volume: 16

                        3ct Pause Bench
                        160 lbs x 6 reps @ RPE 7
                        170 lbs x 6 reps @ RPE 8
                        180 lbs x 6 reps @ RPE 9
                        170 lbs x 6 reps x 2 sets @ RPE 8-9
                        e1rm: 222 | Tonnage: 5100 | Max Int: 81% | Volume: 30


                        Supplemental
                        Triceps Pushdowns x 3 sets


                        Daily Metrics
                        Session RPE: 8 | Session Length: 97m | AU: 776
                        Session Tonnage: 13955 | Avg Max Int: 88%
                        Body Weight: 164.2 lbs / 74.5 kg

                        Comment


                        • Specialization Block - W3D2 | Tues. Oct 15, 2019

                          Competition Deadlift
                          430 lbs x 1 rep @ RPE 8
                          405 lbs x 4 reps @ RPE 9 (PR)
                          365 lbs x 4 reps x 3 sets @ RPE 7-8
                          e1rm: 465 | Tonnage: 6430 | Max Int: 92% | Volume: 17
                          First time repping out 4 plates. Feels good.

                          Closegrip Bench
                          225 lbs x 1 rep @ RPE 8.5
                          210 lbs x 4 reps @ RPE 9
                          200 lbs x 4 reps x 3 sets @ RPE 8-9
                          e1rm: 242 | Tonnage: 3465 | Max Int: 92% | Volume: 17

                          Safety Bar Squat
                          205 lbs x 8 reps @ RPE 5
                          225 lbs x 8 reps @ RPE 7
                          245 lbs x 8 reps @ RPE 9
                          225 lbs x 8 reps @ RPE 7
                          e1rm: 322 | Tonnage: 7200 | Max Int: 76% | Volume: 32

                          -

                          Supplemental
                          None

                          -

                          Daily Metrics
                          Session RPE: 8 | Session Length: 98m | AU: 784
                          Session Tonnage: 17095 | Avg Max Int: 87%
                          Body Weight: 162.6 lbs / 73.8 kg

                          Comment


                          • Specialization Block - W3D3 | Wed. Oct 16, 2019

                            Pin Squat
                            315 lbs x 1 rep @ RPE 8
                            300 lbs x 3 reps @ RPE 9
                            285 lbs x 3 reps x 2 sets @ RPE 8-9
                            e1rm: 342 | Tonnage: 2925 | Max Int: 92% | Volume: 10

                            Touch N' Go Bench
                            230 lbs x 1 rep @ RPE 8
                            185 lbs x 5 reps x 6 sets @ RPE 6-8
                            e1rm: 250 | Tonnage: 5780 | Max Int: 92% | Volume: 31

                            Closegrip Floor Press
                            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

                            -

                            Supplemental
                            Triceps Pushdowns x 3 sets

                            -

                            Daily Metrics
                            Session RPE: 7 | Session Length: 84m | AU: 588
                            Session Tonnage: 14145 | Avg Max Int: 87%
                            Body Weight: 161.6 lbs / 73.3 kg

                            Comment


                            • Specialization Block - W3D4 | Fri. Oct 18, 2019


                              2" Deficit Deadlift
                              405 lbs x 1 rep @ RPE 8
                              385 lbs x 3 reps @ RPE 9
                              365 lbs x 3 reps x 2 sets @ RPE 8-9
                              e1rm: 440 | Tonnage: 3750 | Max Int: 92% | Volume: 10

                              Pin Bench
                              225 lbs x 1 rep @ RPE 9
                              210 lbs x 3 reps @ RPE 9
                              200 lbs x 3 reps x 2 sets @ RPE 8-9
                              e1rm: 236 | Tonnage: 2050 | Max Int: 96% | Volume: 10

                              RDL
                              265 lbs x 8 reps @ RPE 7
                              285 lbs x 8 reps @ RPE 8
                              305 lbs x 8 reps @ RPE 9
                              285 lbs x 8 reps @ RPE 8
                              e1rm: 401 | Tonnage: 9120 | Max Int: 76% | Volume: 32


                              Supplemental
                              Curls x 3 sets


                              Daily Metrics
                              Session RPE: 8 | Session Length: 94m | AU: 752
                              Session Tonnage: 14920 | Avg Max Int: 87%
                              Body Weight: 162.6 lbs / 73.8 kg

                              Comment

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