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

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  • Mon Feb 10 2020 | Week 10 Day 1

    It's starting to sink in that this may be a lengthy rehab process. Pain is present in daily life and pretty intense during training. Even air squats and RDLs hurt now.

    3-0-3 Tempo High Bar Squat
    135lbs x 8 reps @ RPE 5
    165lbs x 8 reps @ RPE 6
    185lbs x 8 reps @ RPE 7
    205lbs x 8 reps @ RPE 8
    225lbs x 8 reps @ RPE 9

    Competition Bench
    185lbs x 6 reps @ RPE 6
    195lbs x 6 reps @ RPE 6.5
    202lbs x 6 reps @ RPE 8
    190lbs x 6 reps @ RPE 7
    180lbs x 9 reps @ RPE 9.5
    e1rm: 259

    3-1-3 Tempo RDL
    135lbs x 10 reps @ RPE 5
    145lbs x 10 reps @ RPE 6
    155lbs x 10 reps @ RPE 7
    165lbs x 10 reps @ RPE 8
    175lbs x 10 reps @ RPE 9

    --



    Tues Feb 11 2020 | Week 10 Day 2


    3-0-0 Tempo Deadlift
    185lbs x 10 reps @ RPE 5
    215lbs x 10 reps @ RPE 6
    235lbs x 10 reps @ RPE 7
    255lbs x 10 reps @ RPE 8
    275lbs x 10 reps @ RPE 9

    3ct Pause Bench
    170lbs x 6 reps @ RPE 7
    180lbs x 6 reps @ RPE 8
    170lbs x 6 reps @ RPE ~8 x 3 sets

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

    Comment


    • Thurs Feb 13 2020 | Week 10 Day 3


      3-0-3 Tempo Low Bar Squat
      195lbs x 8 reps @ RPE 5
      215lbs x 8 reps @ RPE 6
      235lbs x 8 reps @ RPE 7
      255lbs x 8 reps @ RPE 8
      275lbs x 8 reps @ RPE 9

      TnG Bench
      200lbs x 6 reps @ RPE 7
      210lbs x 6 reps @ RPE 8
      200lbs x 6 reps @ RPE 7-8 x 3 sets

      Paused Press (Forehead)
      95lbs x 8 reps @ RPE 5
      97lbs x 8 reps @ RPE 6
      100lbs x 8 reps @ RPE 7
      102lbs x 8 reps @ RPE 8
      105lbs x 8 reps @ RPE 9


      Comment


      • Sat Feb 15 2020 | Week 10 Day 4


        3-0-0 Tempo Deadlift
        215lbs x 10 reps @ RPE 5
        235lbs x 10 reps @ RPE 6
        255lbs x 10 reps @ RPE 7
        275lbs x 10 reps @ RPE 8
        295lbs x 10 reps @ RPE 9

        Wide Grip Bench
        195lbs x 6 reps @ RPE 7
        205lbs x 6 reps @ RPE 8
        195lbs x 6 reps @ RPE 7-8 x 3 sets

        Isometric Glute Bridge Hold
        60s x 5 sets

        --

        Weekly Avg BW: 158.8lbs (+0.3lbs)
        Waist: ~32"

        Comment


        • Sun Feb 16 2020 | Week 11 Day 1

          Couldn't back squat 135 due to excessive pain so I made up some 'crossfit' stuff on the spot


          Supersets of the following circuit for some amount of reps (20+) and sets:

          Walking Lunges w/ 25s
          DB RDL w/ 25s
          Goblet Squats w/ 25
          Glute Bridge Hold x 30s

          ​​​​​​

          Competition Bench
          185lbs x 6 reps @ RPE 6
          195lbs x 6 reps @ RPE 6.5
          205lbs x 6 reps @ RPE 8
          195lbs x 6 reps @ RPE 7
          185lbs x 9 reps @ RPE 9.5
          e1rm: 262

          Comment


          • Breaking News: I've gone about 28 months without missing a full day of planned training, but alas I now must admit defeat. This flu has bested me. Down 7lbs of bodyweight now. I'll get back to it Monday

            Comment


            • Sun Feb 23 2020 | Week 11.2 Day 1

              Back to it. Bodyweight this morning: 152.2lbs (-6.3lbs). Glute pain: still present.

              3-0-0 Tempo High Bar Squat
              Up to 185lbs x 7 reps

              Competition Bench
              165lbs x 6 reps @ RPE 6
              175lbs x 6 reps @ RPE 7
              185lbs x 6 reps @ RPE 8
              175lbs x 6 reps @ RPE 7
              165lbs x 9 reps @ RPE 9.5
              e1rm: 236

              3-0-3 Tempo RDL
              Up to 185lbs x 8 reps

              Comment


              • llaffin First I hope you are feeling better!!! Second Great way to get back into it!! The flu sucks!!

                Comment


                • llaffin
                  llaffin commented
                  Editing a comment
                  Thanks! Flu is definitely no fun

              • Mon Feb 24 2020 | Week 11.2 Day 2

                3-0-0 Tempo Deadlift
                Up to 235lbs x 8 reps x 2 sets

                3ct Pause Bench
                Up to 170lbs x 6 reps @ RPE 8
                160lbs x 6 reps x 3 sets @ RPE 7-8

                Front Squat
                Up to 185lbs x 7 reps


                Wed Feb 26 2020 | Week 11.2 Day 3

                3-0-0 Tempo Low Bar Squat
                Up to 225lbs x 7 reps

                Touch N' Go Bench
                Up to 195lbs x 6 reps @ RPE 8
                185lbs x 6 reps x 4 sets

                2ct Pause Press (Forehead)
                Up to 95lbs x 7 reps

                Comment



                • Thurs Feb 27 2020 | Week 11.2 Day 4


                  3-0-0 Tempo Deadlift
                  165lbs x 8 reps @ RPE 5
                  185lbs x 8 reps @ RPE 6
                  205lbs x 8 reps @ RPE 7
                  225lbs x 8 reps @ RPE 8
                  245lbs x 8 reps @ RPE 9

                  Wide Grip Bench
                  185lbs x 6 reps @ RPE 7
                  195lbs x 6 reps @ RPE 8
                  185lbs x 6 reps @ RPE 7-8 x 3 sets

                  Isometric Glute Bridge Hold
                  60s x 5 sets

                  --

                  Weekly Avg BW: 154.4lbs (-4.1lbs)
                  Waist: ~31.5"

                  My bodyweight didn't seem to recover, just lost 4lbs in a week apparently

                  Comment



                  • Didn't train at all last week. Getting back into it. Glute is still a pain in the ass, but it's (very slowly) getting better. Between this glute tweak, a base case of the flu, and an acute spike in depression, this last 5-6 weeks of training have been the most unenjoyable I've ever had. But, I'm trying to remember that it's just lifting weights The most important part is just having fun with it.


                    Mon Mar 9 2020 | Week 13 Day 1

                    3-0-0 Tempo High Bar Squat
                    185lbs x 6 reps @ RPE 5
                    205lbs x 6 reps @ RPE 6
                    225lbs x 6 reps @ RPE 7
                    245lbs x 6 reps @ RPE 8

                    Competition Bench
                    180lbs x 6 reps @ RPE 6
                    190lbs x 6 reps @ RPE 7
                    200lbs x 6 reps @ RPE 8
                    190lbs x 6 reps @ RPE 7
                    180lbs x 9 reps @ RPE 10

                    3-0-3 Tempo RDL
                    185lbs x 6 reps @ RPE 5
                    205lbs x 6 reps @ RPE 6
                    225lbs x 6 reps @ RPE 7
                    245lbs x 6 reps @ RPE 8

                    --

                    Tues Mar 10 2020 | Week 13 Day 2

                    3-0-0 Tempo Deadlift
                    185lbs x 6 reps @ RPE 5
                    215lbs x 6 reps @ RPE 6
                    235lbs x 6 reps @ RPE 7
                    255lbs x 6 reps @ RPE 8

                    Pin Bench
                    175lbs x 6 reps @ RPE 7
                    185lbs x 6 reps @ RPE 8
                    175lbs x 6 reps @ RPE 7-8 x 3 sets

                    2ct Pause Front Squat
                    135lbs x 6 reps @ RPE 5
                    155lbs x 6 reps @ RPE 6
                    165lbs x 6 reps @ RPE 7
                    175lbs x 6 reps @ RPE 8

                    Comment


                    • ropable
                      ropable commented
                      Editing a comment
                      Glad to hear you're getting back at it, but sorry to hear that the black dog is sniffing around. That's no joke to function with.

                    • llaffin
                      llaffin commented
                      Editing a comment
                      Hey thanks for the words man, appreciate it!


                  • Feeling pretty fortunate to have a home gym with whats going on globally right now.

                    Thurs Mar 12 2020 | Week 13 Day 3

                    3-0-0 Tempo Low Bar Squat
                    185lbs x 6 reps @ RPE 5
                    215lbs x 6 reps @ RPE 6
                    235lbs x 6 reps @ RPE 7
                    255lbs x 6 reps @ RPE 8

                    TnG Bench
                    185lbs x 6 reps @ RPE 7
                    200lbs x 6 reps @ RPE 8
                    190lbs x 6 reps @ RPE 7-8 x 3 sets

                    Press
                    95lbs x 6 reps @ RPE 6
                    105lbs x 6 reps @ RPE 7
                    115lbs x 6 reps @ RPE 8
                    125lbs x 6 reps @ RPE 9

                    Comment


                    • ​​​​​Fri Mar 13 2020 | Week 13 Day 4

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

                      Close Grip Bench
                      185lbs x 6 reps @ RPE 7
                      200lbs x 6 reps @ RPE 8
                      190lbs x 6 reps @ RPE 7-8 x 3 sets

                      Pendlay Row
                      135lbs x 8 reps @ RPE 6
                      145lbs x 8 reps @ RPE 7
                      155lbs x 8 reps @ RPE 8
                      165lbs x 8 reps @ RPE 9

                      Comment


                      • Mon Mar 16 2020 | Week 14 Day 1

                        3-0-0 Tempo High Bar Squat
                        185lbs x 6 reps @ RPE 5
                        205lbs x 6 reps @ RPE 6
                        225lbs x 6 reps @ RPE 7
                        245lbs x 6 reps @ RPE 8

                        Competition Bench
                        185lbs x 5 reps @ RPE 6
                        195lbs x 5 reps @ RPE 7
                        210lbs x 5 reps @ RPE 8
                        195lbs x 5 reps @ RPE 7-8 x 2 sets

                        3-0-0 Tempo RDL
                        185lbs x 6 reps @ RPE 5
                        215lbs x 6 reps @ RPE 6
                        245lbs x 6 reps @ RPE 7
                        275lbs x 6 reps @ RPE 8

                        Comment


                        • Thurs Mar 19 2020 | Week 14 Day 2

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

                          Pin Bench
                          185lbs x 5 reps @ RPE 6
                          195lbs x 5 reps @ RPE 7
                          205lbs x 5 reps @ RPE 8
                          195lbs x 5 reps @ RPE 7-8 x 2 sets

                          2ct Pause Front Squat
                          145lbs x 6 reps @ RPE 5
                          155lbs x 6 reps @ RPE 6
                          165lbs x 6 reps @ RPE 7
                          175lbs x 6 reps @ RPE 8

                          Comment


                          • Fri Mar 20 2020 | Week 14 Day 3

                            3-0-0 Tempo Low Bar Squat
                            185lbs x 6 reps @ RPE 5
                            215lbs x 6 reps @ RPE 6
                            235lbs x 6 reps @ RPE 7
                            255lbs x 6 reps @ RPE 8

                            TnG Bench
                            185lbs x 5 reps @ RPE 6
                            195lbs x 5 reps @ RPE 7
                            205lbs x 5 reps @ RPE 8
                            195lbs x 5 reps @ RPE 7-8 x 2 sets

                            Press
                            95lbs x 6 reps @ RPE 6
                            105lbs x 6 reps @ RPE 7
                            115lbs x 6 reps @ RPE 8
                            125lbs x 6 reps @ RPE 9

                            Comment

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