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

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  • Tues Jan 14 2020 | Week 6 Day 2

    I'm not a fan of these high reps, but training is going so well I'm not gonna complain. Deadlift e1rm is soaring, bench and squat too. Let's see if this 500 e1rm can turn into a real 1rm at the end of this cycle.

    Competition Deadlift
    325lbs x 7 reps @ RPE 6
    355lbs x 7 reps @ RPE 7
    380lbs x 7 reps @ RPE 8 x 3 sets
    e1rm: 502

    TnG Bench
    185lbs x 7 reps @ RPE 7
    195lbs x 7 reps @ RPE 8
    205lbs x 7 reps @ RPE 9
    195lbs x 7 reps @ RPE 8

    Front Squat
    175lbs x 10 reps @ RPE 6
    190lbs x 10 reps @ RPE 7
    205lbs x 10 reps @ RPE 8
    215lbs x 10 reps @ RPE 9

    Time: 85m | sRPE: 8 | AU: 680

    Comment


    • Thurs Jan 16 2020 | Week 6 Day 3


      Low Bar Squat w/ Belt
      300lbs x 7 reps @ RPE 7
      325lbs x 7 reps @ RPE 8
      350lbs x 7 reps @ RPE 9
      325lbs x 7 reps @ RPE 9
      e1rm: 447
      I don't think I've ever done more than 3 reps with ~350 before.

      Close Grip Bench
      185lbs x 7 reps @ RPE 7
      195lbs x 7 reps @ RPE 8
      205lbs x 7 reps @ RPE 9
      195lbs x 7 reps @ RPE 8.5

      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

      Comment


      • Fri Jan 17 2020 | Week 6 Day 4


        Mid-Shin Rack Pull
        345lbs x 7 reps @ RPE 7
        365lbs x 7 reps @ RPE 8
        390lbs x 7 reps @ RPE 9
        370lbs x 7 reps @ RPE 8.5

        Floor Press
        185lbs x 7 reps @ RPE 7
        195lbs x 7 reps @ RPE 8
        205lbs x 7 reps @ RPE 9
        195lbs x 7 reps @ RPE 8.5

        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: 80m | sRPE: 8 | 640 AU

        --

        Weekly Avg BW: 158.6 (+0.2)
        Waist: ~32"

        Comment


        • Mon Jan 20 2020 | Week 7 Day 1

          ​​​​​​The last set of comp lifts was programmed to be AMRAP. Neat stuff.

          High Bar Squat w/ Belt
          285lbs x 7 reps @ RPE 6
          300lbs x 7 reps @ RPE 7
          320lbs x 7 reps @ RPE 8
          300lbs x 7 reps @ RPE 7
          285lbs x 10 reps @ RPE 10
          e1rm: 423

          Competition Bench
          175lbs x 7 reps @ RPE 6
          185lbs x 7 reps @ RPE 7
          195lbs x 7 reps @ RPE 8
          185lbs x 7 reps @ RPE 7
          175lbs x 10 reps @ RPE 10
          e1rm: 258

          Spoto Bench
          155lbs x 10 reps @ RPE 7
          165lbs x 10 reps @ RPE 8
          175lbs x 10 reps @ RPE 9
          165lbs x 10 reps @ RPE 9


          Time: 85m | sRPE: 8 | AU: 680

          Comment


          • Tues Jan 21 2020 | Week 7 Day 2

            Deadlift continues to climb. Getting pretty optimistic about it.

            Competition Deadlift
            345lbs x 7 reps @ RPE 6
            365lbs x 7 reps @ RPE 7
            390lbs x 7 reps @ RPE 8
            370lbs x 7 reps @ RPE 7
            350lbs x 10 reps @ RPE 10
            e1rm: 515

            3ct Pause Bench
            160lbs x 7 reps @ RPE 7
            170lbs x 7 reps @ RPE 8
            180lbs x 7 reps @ RPE 9
            170lbs x 7 reps @ RPE 8

            Front Squat
            185lbs x 10 reps @ RPE 7
            195lbs x 10 reps @ RPE 8
            205lbs x 10 reps @ RPE 9
            195lbs x 10 reps @ RPE 9

            Time: 85m | sRPE: 8 | AU: 680

            Comment


            • Thurs Jan 23 2020 | Week 7 Day 3


              Low Bar Squat w/ Belt
              315lbs x 7 reps @ RPE 7
              335lbs x 7 reps @ RPE 8
              350lbs x 7 reps @ RPE 9
              325lbs x 7 reps @ RPE 9
              e1rm: 447

              TnG Bench
              185lbs x 7 reps @ RPE 7
              195lbs x 7 reps @ RPE 8
              205lbs x 7 reps @ RPE 9
              195lbs x 7 reps @ RPE 8.5

              Pause Press (Forehead)
              75lbs x 10 reps @ RPE 7
              85lbs x 10 reps @ RPE 8
              95lbs x 10 reps @ RPE 9
              85lbs x 10 reps @ RPE 9


              Time: 85m | sRPE: 8 | 680 AU

              Comment


              • Fri Jan 24 2020 | Week 7 Day 4


                2" Deficit Deadlift
                315lbs x 7 reps @ RPE 7
                345lbs x 7 reps @ RPE 8
                365lbs x 7 reps @ RPE 9
                345lbs x 7 reps @ RPE 8.5

                Wide Grip Bench
                185lbs x 7 reps @ RPE 7
                195lbs x 7 reps @ RPE 8
                205lbs x 7 reps @ RPE 9
                195lbs x 7 reps @ RPE 8.5

                Pendlay Row
                165lbs x 10 reps @ RPE 6
                175lbs x 10 reps @ RPE 7
                185lbs x 10 reps @ RPE 8
                175lbs x 10 reps @ RPE 9


                Time: 80m | sRPE: 8 | 640 AU

                --

                Weekly Avg BW: 158.1lbs (-0.5)
                Waist: ~32"

                Comment


                • Mon Jan 27 2020 | Week 8 Day 1

                  Pro: I'm responding well to training right now
                  Con: that means I have to keep doing sets of 7-10


                  High Bar Squat w/ Belt
                  285lbs x 7 reps @ RPE 6
                  305lbs x 7 reps @ RPE 7
                  325lbs x 7 reps @ RPE 8
                  305lbs x 7 reps @ RPE 7
                  285lbs x 10 reps @ RPE 10
                  e1rm: 429

                  Competition Bench
                  175lbs x 7 reps @ RPE 6
                  185lbs x 7 reps @ RPE 6.5
                  200lbs x 7 reps @ RPE 8
                  190lbs x 7 reps @ RPE 7
                  180lbs x 10 reps @ RPE 10
                  e1rm: 263

                  Spoto Bench
                  150lbs x 10 reps @ RPE 7
                  160lbs x 10 reps @ RPE 8
                  170lbs x 10 reps @ RPE 9 x 2 sets


                  Time: 85m | sRPE: 8 | AU: 680

                  Comment


                  • Tues Jan 28 2020 | Week 8 Day 2

                    I guess Icarus flew too close to the sun.

                    Fri: felt a tweak deep in my right glute during deficit deadies, didn't think much of it and finished workout

                    Weekend: mild pain and discomfort in daily life, not a big deal

                    Mon: no pain during squats but increased pain in between sets and after the workout

                    Today: 135# DL causing significant pain and exacerbating symptoms. Even 135# pendlay rows hurt a lot. Ended up tempo-ing the empty bar, with discomfort. Interestingly, I could front squat up to 205x10 with minimal discomfort and pain. Seems my glute/brain is highly sensitized to the DL movement pattern. Literally and figuratively butthurt rn.

                    Tempo RDL
                    45lbs x 10 reps x a bunch of sets

                    3ct Pause Bench
                    155lbs x 7 reps @ RPE 7
                    165lbs x 7 reps @ RPE 8
                    175lbs x 7 reps @ RPE 9
                    175lbs x 7 reps @ RPE 9

                    Front Squat
                    135lbs x 10 reps
                    165lbs x 10 reps @ RPE 6
                    185lbs x 10 reps @ RPE 7
                    205lbs x 10 reps @ RPE 8

                    Comment


                    • Thurs Jan 30 2020 | Week 8 Day 3

                      Some planned rehab on squats and deadies for ye ol' glute. I think tempo squats for 10s is more painful than the actual 'injury'.

                      3-0-3 Tempo Low Bar Squat w/ Belt
                      225lbs x 10 reps @ RPE 6
                      235lbs x 10 reps @ RPE 7
                      245lbs x 10 reps @ RPE 8
                      255lbs x 10 reps @ RPE 9

                      TnG Bench
                      180lbs x 7 reps @ RPE 7
                      190lbs x 7 reps @ RPE 8
                      200lbs x 7 reps @ RPE 9
                      200lbs x 7 reps @ RPE 9

                      Pause Press (Forehead)
                      75lbs x 10 reps @ RPE 7
                      82lbs x 10 reps @ RPE 8
                      90lbs x 10 reps @ RPE 9
                      90lbs x 10 reps @ RPE 9


                      Time: 85m | sRPE: 8 | 680 AU

                      Comment


                      • Fri Jan 31 2020 | Week 8 Day 4

                        Glute rehab continues

                        3-0-0 Tempo Deadlift
                        45, 95, 135, 165, 185, 205, 225, 245lbs x 12 reps

                        Wide Grip Bench Press
                        180lbs x 7 reps @ RPE 7
                        190lbs x 7 reps @ RPE 8
                        200lbs x 7 reps @ RPE 9
                        200lbs x 7 reps @ RPE 9.5

                        Isometric Glute Bridge Hold
                        60s x 4 sets

                        Time: 80m | sRPE: 8 | 640 AU

                        --

                        Weekly Avg BW: 158.4lbs (+0.3lbs)
                        Waist: ~32"

                        Comment


                        • Mon Feb 3 2020 | Week 9 Day 1


                          3-0-3 Tempo High Bar Squat
                          165lbs x 10 reps @ RPE 5
                          175lbs x 10 reps @ RPE 6
                          185lbs x 10 reps @ RPE 7
                          195lbs x 10 reps @ RPE 8
                          205lbs x 10 reps @ RPE 9

                          Competition Bench
                          175lbs x 7 reps @ RPE 6
                          185lbs x 7 reps @ RPE 6.5
                          195lbs x 7 reps @ RPE 8
                          185lbs x 7 reps @ RPE 7
                          175lbs x 9 reps @ RPE 10
                          135lbs x 15 reps @ RPE 10
                          e1rm: 258

                          3-1-3 Tempo RDL
                          135lbs x 12 reps @ RPE 5
                          145lbs x 12 reps @ RPE 6
                          155lbs x 12 reps @ RPE 7
                          165lbs x 12 reps @ RPE 8
                          175lbs x 12 reps @ RPE 9


                          Time: 80m | sRPE: 9 | AU: 720

                          Comment


                          • Tues Feb 4 2020 | Week 9 Day 2

                            More weight and less pain today

                            3-0-0 Tempo Deadlift
                            185lbs x 12 reps @ RPE 5
                            205lbs x 12 reps @ RPE 6
                            225lbs x 12 reps @ RPE 7
                            245lbs x 12 reps @ RPE 8
                            265lbs x 12 reps @ RPE 9

                            3ct Pause Bench
                            155lbs x 7 reps @ RPE 7
                            165lbs x 7 reps @ RPE 8
                            175lbs x 7 reps @ RPE 9
                            175lbs x 7 reps @ RPE 9

                            Front Squat
                            155lbs x 10 reps @ RPE 5
                            170lbs x 10 reps @ RPE 6
                            185lbs x 10 reps @ RPE 7
                            200lbs x 10 reps @ RPE 8
                            215lbs x 10 reps @ RPE 9


                            Time: 80m | sRPE: 9 | AU: 720

                            Comment


                            • Thurs Feb 6 2020 | Week 9 Day 3

                              Good news: glute felt really food today

                              Bad news: knee was very cranky and quite painful. Not sure if related or not

                              Best news: the 7 rep bench PR train continues to chug


                              3-0-3 Tempo Low Bar Squat
                              175lbs x 10 reps @ RPE 5
                              195lbs x 10 reps @ RPE 6
                              215lbs x 10 reps @ RPE 7
                              235lbs x 10 reps @ RPE 8
                              255lbs x 10 reps @ RPE 9

                              TnG Bench
                              185lbs x 7 reps @ RPE 7
                              195lbs x 7 reps @ RPE 7.5
                              205lbs x 7 reps @ RPE 8.5
                              210lbs x 7 reps @ RPE 9

                              Spoto Bench
                              155lbs x 10 reps @ RPE 7
                              165lbs x 10 reps @ RPE 8
                              175lbs x 10 reps @ RPE 9
                              175lbs x 10 reps @ RPE 9


                              Time: 80m | sRPE: 8 | 640 AU

                              Comment


                              • Sat Feb 8 2020 | Week 9 Day 4


                                3-0-0 Tempo Deadlift
                                195lbs x 12 reps @ RPE 5
                                215lbs x 12 reps @ RPE 6
                                235lbs x 12 reps @ RPE 7
                                255lbs x 12 reps @ RPE 8
                                275lbs x 12 reps @ RPE 9

                                Wide Grip Bench
                                180lbs x 7 reps @ RPE 7
                                195lbs x 7 reps @ RPE 8
                                205lbs x 7 reps @ RPE 9
                                205lbs x 7 reps @ RPE 9.5

                                Isometric Glute Bridge Hold
                                60s x 4 sets


                                Time: 80m | sRPE: 8 | 640 AU

                                --

                                ​​​​​​​Weekly Avg BW: 158.5lbs (+0.1lbs)
                                Waist: ~32"

                                Comment

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