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

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  • 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
    Last edited by llaffin; 12-20-2019, 08:49 PM.

    Comment


    • 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"
      Last edited by llaffin; 12-22-2019, 04:15 PM.

      Comment


      • 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

        Comment


        • 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

          Comment


          • 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

            Comment


            • 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"

              Comment


              • 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

                Comment



                • 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

                  Comment


                  • 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

                    Comment


                    • 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"

                      Comment


                      • 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

                        Comment


                        • 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

                          Comment


                          • 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
                            Last edited by llaffin; 01-17-2020, 12:40 AM.

                            Comment


                            • 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"

                              Comment


                              • 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

                                Comment

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