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

[llaffin]

Thurs Dec 19 2019 | Week 2 Day 3


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 7
e1rm: 430

Close Grip Bench
160lbs x 8 reps @ RPE 6
170lbs x 8 reps @ RPE 7
185lbs x 8 reps @ RPE 8 x 2 sets

Strict Press
100lbs x 12 reps @ RPE 8 x 3 sets


Time: 65m | sRPE: 8 | 520 AU

[llaffin]

Fri Dec 20 2019 | Week 2 Day 4


Mid-Shin Rack Pull
315lbs x 8 reps @ RPE 6
335lbs x 8 reps @ RPE 7
355lbs x 8 reps @ RPE 8 x 2 sets

Floor Press
175lbs x 8 reps @ RPE 6
185lbs x 8 reps @ RPE 7.5
190lbs x 8 reps @ RPE 8 x 2 sets

Pendlay Row
160lbs x 12 reps @ RPE 8 x 3 sets


Time: 68m | sRPE: 7 | 476 AU

--

Weekly Avg BW: 157.0lbs (-0.5)
Waist: ~32"

[llaffin]

Mon Dec 23 2019 | Week 3 Day 1

That cold from a couple weeks ago has now turned into viral bronchitis. I feel fine, other than hacking up a lung every 10 minutes. Next stop: pneumonia! Just kidding, I hope.

High Bar Squat w/ Belt
245lbs x 8 reps @ RPE 6
265lbs x 8 reps @ RPE 7
285lbs x 8 reps @ RPE 8 x 3 sets
e1rm: 389

Competition Bench
165lbs x 8 reps @ RPE 6
175lbs x 8 reps @ RPE 7.5
180lbs x 8 reps @ RPE 8 x 3 sets
e1rm: 246

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


Time: 77m | sRPE: 7 | AU: 539

[llaffin]

Wed Dec 25 2019 | Week 3 Day 2

Merry Christmas y'all.

Competition Deadlift
295lbs x 8 reps @ RPE 6
320lbs x 8 reps @ RPE 7
350lbs x 8 reps @ RPE 8 x 3 sets
e1rm: 478

TnG Bench
165lbs x 8 reps @ RPE 6
175lbs x 8 reps @ RPE 7
185lbs x 8 reps @ RPE 8 x 3 sets

High Bar Squat, no belt
225lbs x 12 reps @ RPE 8 x 3 sets


Time: 80m | sRPE: 8 | AU: 640

[llaffin]

Thurs Dec 26 2019 | Week 3 Day 3

Had to go one belt hole smaller today. Neat feeling.

Low Bar Squat w/ Belt
265lbs x 8 reps @ RPE 6
285lbs x 8 reps @ RPE 7
305lbs x 8 reps @ RPE 8
285lbs x 8 reps @ RPE 7-8 x 2 sets
e1rm: 417

Close Grip Bench
155lbs x 8 reps @ RPE 6
170lbs x 8 reps @ RPE 7
180lbs x 8 reps @ RPE 8 x 3 sets

Strict Press
100lbs x 12 reps @ RPE 8 x 3 sets


Time: 80m | sRPE: 9 | 720 AU

[llaffin]

Sat Dec 28 2019 | Week 3 Day 4


Mid-Shin Rack Pull
315lbs x 8 reps @ RPE 6
335lbs x 8 reps @ RPE 7 x 2 sets
355lbs x 8 reps @ RPE 8 x 2 sets

Floor Press
170lbs x 8 reps @ RPE 6
180lbs x 8 reps @ RPE 7
190lbs x 8 reps @ RPE 8 x 3 sets

Pendlay Row
165lbs x 12 reps @ RPE 8 x 3 sets


Time: 75m | sRPE: 8 | 600 AU

--

Weekly Avg BW: 157.2lbs (+0.2)
Waist: ~32"

[llaffin]

Mon Dec 30 2019 | Week 4 Day 1

High Bar Squat w/ Belt
245lbs x 8 reps @ RPE 6
265lbs x 8 reps @ RPE 7
285lbs x 8 reps @ RPE 8 x 3 sets
e1rm: 389

Competition Bench
160lbs x 8 reps @ RPE 6
170lbs x 8 reps @ RPE 7
180lbs x 8 reps @ RPE 8 x 3 sets
e1rm: 246

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


Time: 80m | sRPE: 7 | AU: 560

[llaffin]

Tues Dec 31 2019 | Week 4 Day 2

See y'all next decade

Competition Deadlift
295lbs x 8 reps @ RPE 6
325lbs x 8 reps @ RPE 7
350lbs x 8 reps @ RPE 8 x 3 sets
e1rm: 478

TnG Bench
165lbs x 8 reps @ RPE 6
175lbs x 8 reps @ RPE 7
185lbs x 8 reps @ RPE 8 x 3 sets

High Bar Squat, no belt
245lbs x 12 reps @ RPE 8 x 3 sets


Time: 80m | sRPE: 8 | AU: 640

[llaffin]

Thurs Jan 2 2020 | Week 4 Day 3

Joe: Do you think you could go heavier on the squats??
Me: *cries in poor work capacity*

Low Bar Squat w/ Belt
275lbs x 8 reps @ RPE 6
295lbs x 8 reps @ RPE 7
320lbs x 8 reps @ RPE 8 x 3 sets
e1rm: 437

Close Grip Bench
160lbs x 8 reps @ RPE 6
175lbs x 8 reps @ RPE 7
190lbs x 8 reps @ RPE 8 x 3 sets

Strict Press
95lbs x 12 reps @ RPE 8 x 3 sets


Time: 82m | sRPE: 8 | 656 AU

[llaffin]

Fri Jan 3 2020 | Week 4 Day 4


Mid-Shin Rack Pull
315lbs x 8 reps @ RPE 6
340lbs x 8 reps @ RPE 7
365lbs x 8 reps @ RPE 8 x 3 sets

Floor Press
170lbs x 8 reps @ RPE 6
180lbs x 8 reps @ RPE 7
190lbs x 8 reps @ RPE 8 x 3 sets

Pendlay Row
170lbs x 12 reps @ RPE 8 x 3 sets


Time: 80m | sRPE: 8 | 640 AU

--

Weekly Avg BW: 157.5lbs (+0.3)
Waist: ~32"

[llaffin]

Mon Jan 6 2020 | Week 5 Day 1

Some forbidden rep ranges today: 7s.

High Bar Squat w/ Belt
265lbs x 7 reps @ RPE 6
285lbs x 7 reps @ RPE 7
305lbs x 7 reps @ RPE 7.5
315lbs x 7 reps @ RPE 8 x 2 sets
e1rm: 416

Competition Bench
170lbs x 7 reps @ RPE 6
180lbs x 7 reps @ RPE 7
190lbs x 7 reps @ RPE 8 x 3 sets
e1rm: 251

Feet Up Bench
150lbs x 10 reps @ RPE 6
155lbs x 10 reps @ RPE 7
160lbs x 10 reps @ RPE 8
165lbs x 10 reps @ RPE 9


Time: 75m | sRPE: 7 | AU: 525

[llaffin]

Tues Jan 7 2020 | Week 5 Day 2


Competition Deadlift
315lbs x 7 reps @ RPE 6
340lbs x 7 reps @ RPE 7
365lbs x 7 reps @ RPE 8 x 3 sets
e1rm: 482

TnG Bench
175lbs x 7 reps @ RPE 6
185lbs x 7 reps @ RPE 7
195lbs x 7 reps @ RPE 8 x 3 sets

Front Squat
245lbs x 10 reps @ RPE <6
185lbs x 10 reps @ RPE 6
205lbs x 10 reps @ RPE 7.5
225lbs x 10 reps @ RPE 9


Time: 80m | sRPE: 7 | AU: 560

[llaffin]

Thurs Jan 9 2020 | Week 5 Day 3

Joe must be sneaking some creatine in my programming cuz I'm hitting all sorts of 7+ rep PRs (for multiple sets) this week.

Low Bar Squat w/ Belt
285lbs x 7 reps @ RPE 6
315lbs x 7 reps @ RPE 7
340lbs x 7 reps @ RPE 8 x 2 sets
e1rm: 449

Close Grip Bench
170lbs x 7 reps @ RPE 6
185lbs x 7 reps @ RPE 7
195lbs x 7 reps @ RPE 8 x 3 sets

Strict Press
95lbs x 10 reps @ RPE 6
100lbs x 10 reps @ RPE 7
105lbs x 10 reps @ RPE 8
107lbs x 10 reps @ RPE 9


Time: 85m | sRPE: 7 | 585 AU

[llaffin]

Fri Jan 10 2020 | Week 5 Day 4

More gnarly 7 rep strength

Mid-Shin Rack Pull
345lbs x 7 reps @ RPE 6
365lbs x 7 reps @ RPE 7
380lbs x 7 reps @ RPE 7.5
405lbs x 7 reps @ RPE 8.5
380lbs x 7 reps @ RPE 7.5

Floor Press
180lbs x 7 reps @ RPE 6
190lbs x 7 reps @ RPE 7
200lbs x 7 reps @ RPE 8 x 3 sets

Pendlay Row
170lbs x 10 reps @ RPE 6
175lbs x 10 reps @ RPE 7
180lbs x 10 reps @ RPE 8
185lbs x 10 reps @ RPE 9


Time: 85m | sRPE: 7 | 585 AU

--

Weekly Avg BW: 158.4
Waist: ~32"

[llaffin]

Mon Jan 13 2020 | Week 6 Day 1


High Bar Squat w/ Belt
275lbs x 7 reps @ RPE 6
295lbs x 7 reps @ RPE 7
315lbs x 7 reps @ RPE 8 x 3 sets
e1rm: 416

Competition Bench
175lbs x 7 reps @ RPE 6
185lbs x 7 reps @ RPE 7
195lbs x 7 reps @ RPE 8 x 3 sets
e1rm: 258

Feet Up Bench
150lbs x 10 reps @ RPE 6
155lbs x 10 reps @ RPE 7
160lbs x 10 reps @ RPE 8
165lbs x 10 reps @ RPE 9


Time: 80m | sRPE: 8 | AU: 640