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

[llaffin]

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

[llaffin]

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

[llaffin]

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"

[llaffin]

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

[llaffin]

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

[llaffin]

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

[llaffin]

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"

[llaffin]

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

[llaffin]

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

[llaffin]

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

[llaffin]

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"

[llaffin]

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

[llaffin]

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

[llaffin]

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

[llaffin]

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"