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

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  • Specialization Block - W4D1 | Sun. Oct 20, 2019 | 4 Weeks Out

    I have a confession to myself: I'm feeling really burnt out w.r.t squats. I honestly don't give a damn about my squat 1RM and every squat session has felt like ass the last few weeks. I decided to artificially decrease weight on the bar to mitigate this mental fatigue. I'll use this time to work on technique, specifically: making sure every rep is unambiguously competition depth, and keeping my damn knees forward.

    Competition Squat
    350 lbs x 1 rep @ RPE 7
    325 lbs x 3 reps x 2 sets @ RPE 7-8
    285 lbs x 5 reps x 2 sets @ RPE 6-7
    e1rm: 393 | Tonnage: 5150 | Max Int: 89% | Volume: 17
    Yup, that was a good idea. This session felt refreshing rather than depressing. Should have done this 3-4 weeks ago, but alas, I am stubborn.

    Competition Bench
    232.5 lbs x 1 rep @ RPE 8
    225 lbs x 2 reps x 2 sets @ RPE 8-9
    215 lbs x 3 reps x 2 sets @ RPE 8-9
    200 lbs x 4 reps x 1 set @ RPE 8
    e1rm: 252 | Tonnage: 3222 | Max Int: 92% | Volume: 15
    Bench feeling real good

    3ct 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 x 3 sets @ RPE 8-9
    e1rm: 225 | Tonnage: 5850 | Max Int: 81% | Volume: 36


    Supplemental
    Triceps Pushdowns x 3 sets


    Daily Metrics
    Session RPE: 7 | Session Length: 105m | AU: 735
    Session Tonnage: 14222 | Avg Max Int: 87%
    Body Weight: 164.0 lbs / 74.4 kg

    Comment


    • llaffin Great job listening to your body!! **Virtual high 5**

      Comment


      • Specialization Block - W4D2 | Tues. Oct 22, 2019

        Competition Deadlift
        425 lbs x 1 rep @ RPE 8
        395 lbs x 3 reps x 2 sets @ RPE 8
        355 lbs x 5 reps x 2 sets @ RPE 7
        e1rm: 460 | Tonnage: 6345 | Max Int: 92% | Volume: 17
        Really struggling with grip the last several weeks.

        Closegrip Bench
        225 lbs x 1 rep @ RPE 8
        210 lbs x 4 reps @ RPE 9
        200 lbs x 4 reps x 3 sets @ RPE 8-9
        e1rm: 244 | 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 x 2 sets @ RPE 7
        e1rm: 322 | Tonnage: 9000 | Max Int: 76% | Volume: 40

        Supplemental
        None

        Daily Metrics
        Session RPE: 8 | Session Length: 96m | AU: 768
        Session Tonnage: 18810 | Avg Max Int: 87%
        Body Weight: 162.6 lbs / 73.8 kg

        Comment


        • Specialization Block - W4D3 | Wed. Oct 23, 2019

          Pin Squat
          315 lbs x 1 rep @ RPE 8
          300 lbs x 3 reps @ RPE 9
          285 lbs x 3 reps x 3 sets @ RPE 8-9
          e1rm: 342 | Tonnage: 3780 | 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

          Widegrip 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 x 2 sets @ RPE 8
          e1rm: 232 | Tonnage: 6600 | Max Int: 76% | Volume: 40


          Supplemental
          Triceps Pushdowns x 3 sets


          Daily Metrics
          Session RPE: 8 | Session Length: 88m | AU: 704
          Session Tonnage: 13045 | Avg Max Int: 87%
          Body Weight: 162.4 lbs / 73.7 kg

          Comment


          • Specialization Block - W4D4 | Fri. Oct 25, 2019

            2" Deficit Deadlift
            405 lbs x 1 rep @ RPE 8
            385 lbs x 3 reps @ RPE 9
            365 lbs x 3 reps x 3 sets @ RPE 8-9
            e1rm: 440 | Tonnage: 4845 | Max Int: 92% | Volume: 13

            Pin Bench
            220 lbs x 1 rep @ RPE 8
            210 lbs x 3 reps @ RPE 9
            200 lbs x 3 reps x 2 sets @ RPE 8-9
            e1rm: 236 | Tonnage: 2045 | Max Int: 92% | Volume: 10

            SLDL
            255 lbs x 8 reps @ RPE 7
            265 lbs x 8 reps @ RPE 8
            275 lbs x 8 reps @ RPE 9
            255 lbs x 8 reps x 2 sets @ RPE 8
            e1rm: 362 | Tonnage: 10440 | Max Int: 76% | Volume: 40
            Kinda felt like crying after these. Das a lot of deadlifting.


            Supplemental
            Curls x 3 sets


            Daily Metrics
            Session RPE: 9 | Session Length: 86m | AU: 774
            Session Tonnage: 17330 | Avg Max Int: 87%
            Body Weight: 162.4 lbs / 73.7 kg

            Comment


            • ropable
              ropable commented
              Editing a comment
              BBM do like their similar-movement-patterns-in-same-session :|

            • llaffin
              llaffin commented
              Editing a comment
              heh heh, I try not to complain but Day 2&4 third movements can be unfortunate sometimes

          • Sun. Oct 27, 2019 | 3 Weeks Out

            Feels like yesterday that my meet was months and months away, but here we are 3 weeks out. Let's get this iron.


            Competition Squat
            365 lbs x 1 rep @ RPE 8.5
            330 lbs x 3 reps x 3 sets @ RPE 7-8
            290 lbs x 5 reps x 1 set @ RPE 7
            e1rm: 389 | Tonnage: 4785 | Max Int: 94% | Volume: 15


            Competition Bench
            235 lbs x 1 rep @ RPE 8.5
            225 lbs x 2 reps x 3 sets @ RPE 8-9
            215 lbs x 3 reps x 1 set @ RPE 8
            e1rm: 250 | Tonnage: 2230 | Max Int: 94% | Volume: 10


            3ct Pause Bench
            170 lbs x 4 reps @ RPE 7
            180 lbs x 4 reps @ RPE 8
            190 lbs x 4 reps @ RPE 9
            180 lbs x 4 reps x 2 sets @ RPE 8-9
            e1rm: 221 | Tonnage: 3600 | Max Int: 86% | Volume: 20


            Supplemental
            Triceps Pushdowns x 3 sets


            Daily Metrics
            Session RPE: 8 | Session Length: 96m | AU: 768
            Session Tonnage: 10615 | Avg Max Int: 91%
            Body Weight: 163.0 lbs / 74.0 kg
            Last edited by llaffin; 10-27-2019, 09:43 PM.

            Comment


            • Tues. Oct 29, 2019 | 3 weeks out

              Competition Deadlift
              425 lbs x 1 rep @ RPE 8.5
              385 lbs x 3 reps x 3 sets @ RPE 8
              340 lbs x 5 reps x 1 set @ RPE 7
              e1rm: 452 | Tonnage: 5590 | Max Int: 94% | Volume: 15

              Closegrip Bench
              225 lbs x 1 rep @ RPE 7
              240 lbs x 1 rep @ RPE 8.5
              250 lbs x 1 rep @ RPE 10 (All time PR)
              225 lbs x 3 reps @ RPE 9
              215 lbs x 3 reps x 2 sets @ RPE 8-9
              e1rm: 250 | Tonnage: 2680 | Max Int: 100% | Volume: 12
              Neat.

              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 x 2 sets @ RPE 7.5
              e1rm: 322 | Tonnage: 7350 | Max Int: 76% | Volume: 30

              Supplemental
              Curls x 3 sets

              Daily Metrics
              Session RPE: 7 | Session Length: 104m | AU: 728
              Session Tonnage: 15620 | Avg Max Int: 90%
              Body Weight: 161.6 lbs / 73.3 kg

              Comment


              • Wed. Oct 30, 2019

                Gotta stop eating so much Halloween candy. Mars Bars are real good though.

                Pin Squat
                320 lbs x 1 rep @ RPE 8
                305 lbs x 3 reps @ RPE 9
                275 lbs x 3 reps x 4 sets @ RPE 7-8
                e1rm: 348 | Tonnage: 4535 | Max Int: 92% | Volume: 16

                Touch N' Go Bench
                230 lbs x 1 rep @ RPE 8
                215 lbs x 4 reps @ RPE 9
                205 lbs x 4 reps x 2 sets @ RPE 8-9
                e1rm: 250 | Tonnage: 2730 | Max Int: 92% | Volume: 13

                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 x 2 sets @ RPE 8
                e1rm: 237 | Tonnage: 6800 | Max Int: 76% | Volume: 40


                Supplemental
                Triceps Pushdowns x 3 sets


                Daily Metrics
                Session RPE: 8 | Session Length: 98m | AU: 784
                Session Tonnage: 14065 | Avg Max Int: 87%
                Body Weight: 163.4 lbs / 74.2 kg

                Comment


                • Fri. Oct 32st, 2019

                  The low back fatigue is real today.

                  2" Deficit Deadlift
                  395 lbs x 1 rep @ RPE 8
                  375 lbs x 3 reps @ RPE 9
                  345 lbs x 3 reps x 4 sets @ RPE 8-9
                  e1rm: 428 | Tonnage: 5660 | Max Int: 92% | Volume: 16

                  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
                  245 lbs x 8 reps @ RPE 7
                  260 lbs x 8 reps @ RPE 8
                  275 lbs x 8 reps @ RPE 9
                  260 lbs x 8 reps x 2 sets @ RPE 8
                  e1rm: 362 | Tonnage: 10400 | Max Int: 76% | Volume: 40


                  Supplemental
                  Curls x 3 sets


                  Daily Metrics
                  Session RPE: 9 | Session Length: 92m | AU: 828
                  Session Tonnage: 17560 | Avg Max Int: 87%
                  Body Weight: 163.4 lbs / 74.2 kg

                  Comment


                  • 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

                    Comment


                    • 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

                      Comment


                      • 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

                        Comment


                        • 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

                          Comment


                          • 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

                            Comment


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

                            • Dave Hahn
                              Dave Hahn commented
                              Editing a comment
                              Good luck, man! Have fun.

                            • llaffin
                              llaffin commented
                              Editing a comment
                              Thanks guys! Been practicing my ability to divide and multiply by 2.204

                          • 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.

                            Comment


                            • ropable
                              ropable commented
                              Editing a comment
                              Lol "arm squats"
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