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

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  • 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.

    Comment


    • Dave Hahn
      Dave Hahn commented
      Editing a comment
      some amount of weights... I like it.

  • 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

    Comment


    • 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

      Comment


      • 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

        Comment


        • Fri Nov 29

          RDL: up to 315lbs x 8 reps x 2 sets
          CGBP: up to 155lbs x 10, 145lbs x 10
          Leg Press: up to 350lbs x 12 reps x 2 sets

          Knee Extension: 85x15x2
          Cable Row: 100x18, 15
          BB Curl: 40x12, 10

          --

          Weekly Avg BW: 159.8lbs (-1.3)
          Waist: ~32.25"

          Comment


          • Week 3

            Mon Dec 2

            Sumo Deadlift: up to 305lbs x 8, 285 x 8 reps x 2 sets
            Strict Press: up to 105lbs x 8 reps x 3 sets
            DB Incline Bench: 55s x 10, 45s x12 x2

            Lateral Raises: 10s x 12 x 2 sets
            Triceps Pushdowns x 2 sets
            Planks for 8 mins

            Comment


            • Tues Dec 3

              High Bar Squat: up to 225lbs x 8 reps
              TnG Bench: up to 170lbs x 8 reps x 3 sets
              Pendlay Row: up to 155lbs x 12 reps x 2 sets

              Nordic Hamstring Curl: bw x 6 x 2 sets
              Chins: bw x 10 x 2
              BB Curls: 45 x 12 x 2

              Comment



              • Those high bar squats from 2 days ago left me with severely sore adductors. It was my first barbell back squat in 3 weeks and I'm surprised how much I apparently detrained despite doing hack/super squats & leg press regularly. Trained at home today and did light tempo work.

                I also took advantage of the Cyber Monday deal and have signed up for 1on1 coaching with BBM for the next 6 months I'll likely be starting that programming in a couple weeks, so I'll just be finishing up this hypertrophy block in the mean time.


                Thurs Dec 5

                5-3-0 Tempo Squat: up to 155lbs x 8 reps x 2 sets
                CG Incline: up to 135lbs x 10, 125 x 10
                Feet Up Bench: 135lbs x 15, 125 x 12 x 2

                Pushups: BW x 18, 15
                Triceps Pushdowns x 2 sets
                Ab Wheelies x 8 mins

                Comment


                • Fri Dec 6

                  Romanian Back Bendies: up to 315lbs x 8 reps x 3 sets
                  CGBP: up to 165lbs x 10 reps, 155 x 10
                  3-0-3 Tempo Squat: up to 185x8x3

                  Banded Knee Extension x 2 sets
                  Chin Ups: bw x 10 x 2 sets
                  BB Curls: 45 x 12 x 2

                  --

                  Weekly Avg BW: 158.5lbs (-1.3)
                  Waist: ~32"
                  Last edited by llaffin; 12-07-2019, 01:58 AM.

                  Comment


                  • Sun Dec 8 2019 | Week 1 Day 1

                    Today marks the first day of 1on1 coaching with BBM! Really excited to be working with Joe Pemberton. We've decided to continue with hypertrophy work while I lose some more weight and he gets to know me as a lifter, then peak for a mock meet in a few months, and then train for a real meet sometime in summer 2020.

                    Alas, I'm kicking off my programming with a nasty head cold, but luckily I can't infect anyone in the home gym. Lots of cough syrup and caffeine for this session.

                    It feels good to throw on the belt and do some comp lifts again.

                    High Bar Squat w/ Belt
                    225lbs x 8 reps @ RPE 6
                    245lbs x 8 reps @ RPE 7
                    265lbs x 8 reps @ RPE 8 x 2 sets
                    e1rm: 362

                    Competition Bench
                    155lbs x 8 reps @ RPE 6
                    165lbs x 8 reps @ RPE 7
                    175lbs x 8 reps @ RPE 8 x 2 sets
                    e1rm: 239

                    Feet Up Bench
                    145lbs x 12 reps @ RPE 8 x 3 sets


                    Time: 57m | sRPE: 6 | AU: 342
                    Last edited by llaffin; 12-10-2019, 11:21 PM.

                    Comment


                    • Tues Dec 10 2019 | Week 1 Day 2

                      Still fighting this annoying cold. I think I did 8 rep PRs for DL though. Every PR matters.

                      Competition Deadlift
                      295lbs x 8 reps @ RPE 6
                      325lbs x 8 reps @ RPE 7
                      345lbs x 8 reps @ RPE 8 x 2 sets
                      e1rm: 471

                      TnG Bench
                      160lbs x 8 reps @ RPE 6
                      170lbs x 8 reps @ RPE 6.5
                      185lbs x 8 reps @ RPE 8 x 2 sets

                      High Bar Squat, no belt
                      235lbs x 12 reps @ RPE 8 x 3 sets


                      Time: 65m | sRPE: 8 | AU: 520
                      Last edited by llaffin; 12-13-2019, 01:58 AM.

                      Comment


                      • Thurs Dec 12 2019 | Week 1 Day 3

                        So for the past ~14 months I've been doing High Bar as my Comp Squat, but Coach Joe thinks this would be a good time in my training (just peaked recently, in a hypertrophy block, new coach to help me) to give Low Bar a shot. So we've got them programmed in as a 'variation' on Day 3.

                        All time squat PR lol. These are very uncomfortable.

                        Low Bar Squat w/ Belt
                        275lbs x 8 reps @ RPE 6
                        295lbs x 8 reps @ RPE 7
                        315lbs x 8 reps @ RPE 8
                        295lbs x 8 reps @ RPE 8
                        e1rm: 430

                        Close Grip Bench
                        165lbs x 8 reps @ RPE 6
                        175lbs x 8 reps @ RPE 7.5
                        180lbs x 8 reps @ RPE 8 x 2 sets

                        Strict Press
                        100lbs x 8 reps x 3 sets @ RPE 8-9


                        Time: 67m | sRPE: 8 | 536 AU
                        Last edited by llaffin; 12-13-2019, 01:59 AM.

                        Comment


                        • Fri Dec 13 2019 | Week 1 Day 4

                          Mid-Shin Rack Pull
                          315lbs x 8 reps @ RPE 6
                          345lbs x 8 reps @ RPE 7
                          365lbs x 8 reps @ RPE 8.5
                          345lbs x 8 reps @ RPE 8

                          Floor Press
                          175lbs x 8 reps @ RPE 6
                          185lbs x 8 reps @ RPE 7
                          195lbs x 8 reps @ RPE 8 x 2 sets

                          Strict-ish Pendlay Row
                          155lbs x 12 reps @ RPE 8 x 3 sets


                          Time: 70m | sRPe: 7 | AU: 490

                          --

                          Weekly Avg BW: 157.4lbs (-1.1)
                          Waist: ~32"
                          Last edited by llaffin; 12-13-2019, 10:58 PM.

                          Comment


                          • Mon Dec 16 2019 | Week 2 Day 1

                            High Bar Squat w/ Belt
                            235lbs x 8 reps @ RPE 6
                            260lbs x 8 reps @ RPE 7
                            285lbs x 8 reps @ RPE 8 x 2 sets
                            e1rm: 389

                            Competition Bench
                            160lbs x 8 reps @ RPE 6
                            170lbs x 8 reps @ RPE 7
                            180lbs x 8 reps @ RPE 8 x 2 sets
                            e1rm: 246

                            Feet Up Bench
                            150lbs x 12 reps @ RPE 8 x 3 sets


                            Time: 70m | sRPE: 7 | AU: 490

                            Comment


                            • Tues Dec 17 2019 | Week 2 Day 2

                              I think Joe's trying to kill me with these 12 rep squats. They have me way more out of breath than my HIIT sessions.

                              Competition Deadlift
                              305lbs x 8 reps @ RPE 6
                              325lbs x 8 reps @ RPE 7
                              345lbs x 8 reps @ RPE 8 x 2 sets
                              e1rm: 471

                              TnG Bench
                              155lbs x 8 reps @ RPE 6
                              170lbs x 8 reps @ RPE 7
                              185lbs x 8 reps @ RPE 8 x 2 sets

                              High Bar Squat, no belt
                              235lbs x 12 reps @ RPE 8 x 3 sets


                              Time: 75m | sRPE: 8 | AU: 600
                              Last edited by llaffin; 12-17-2019, 10:01 PM.

                              Comment

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