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

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  • #16
    WEEK TWO HYPERTROPHY
    GPP #2 SAT. DEC 22, 2018
    Daily Summary: Good session. Started the audiobook "The subtle art of not giving a f*ck" and it's pretty relatable to dealing with lot of the aches and pains tht happen in the gym.
    Bodyweight: 176.2lbs / 80.1kg sRPE: 5
    Session Length: 48m Arbitrary Units: 240
    -
    CHINUPS (NEUTRAL GRIP)
    Time Weight Reps / Set Total Reps
    8 mins Bodyweight 4,4,4,4,3,3,3,3 28
    Notes: I do these as strict as possible, and damn am I bad at them now. I remember being able to do [email protected] back when I was 150lbs.
    -
    V-SITS
    Time Weight Reps / Set Total Reps
    8 mins Bodyweight 30,30,30,20,20,20,20,20 190 sec
    Notes:
    -
    DB LYING TRICEP EXTENSIONS
    Time Weight Reps / Set Total Reps
    7 mins 15lbs 8,8,8,8,8,8 48
    Notes: These used to cause elbow pain but they were fine today, cool.
    -
    DB HAMMER CURLS
    Time Weight Reps / Set Total Reps
    7 mins 15lbs 8,8,8,8,8,8 48
    Notes: My biceps and bicep tendon have been overly sore since reintroducing curls, so I took these really easy.
    -
    AIR BIKE (LISS)
    Time Distance Avg Speed Heart Rate
    25 mins 12.40km 29.8 km/h -
    Notes: Doing LISS 2x/week for the first 4 weeks before reintroducing HIIT.

    Comment


    • #17
      WEEK THREE HYPERTROPHY
      DAY #1 MON. DEC 24, 2018
      Daily Summary: Got my WAYGDNT shirt and BBM hoodie in the mail today - perfect Christmas gifts to myself. Happy Christmas Eve, y'all.
      Bodyweight: 176.0lbs / 80.0kg sRPE: 7.5
      Session Length: 1h 11min Arbitrary Units: 532
      -
      COMPETITION SQUAT
      Prescription: [email protected], [email protected] x 3 sets
      Warmups: 45x6x3, 135x6, 225x6, 275x2, 300x1
      Set # WEIGHT (lbs) REPS RPE
      1 325 1 7
      2 335 1 8
      3 275 6 8
      4 275 6 8
      5 275 6 8
      Summary: e1rm: 362 Volume: 20 Avg Int: 78%
      Notes: Feels good to squat heavy again. Form feels good, I'm really dialing in in high bar technique and enjoying the movement more than low bar.
      -
      COMPETITION PRESS
      Prescription: [email protected], [email protected] x 4 sets
      Warmups: 45x8x2, 75x3, 95x2, 115x1
      Set # WEIGHT (lbs) REPS RPE
      1 125 1 7
      2 135 1 8
      3 115 6 8
      4 110 6 8
      5 110 6 8
      6 110 6 8
      Summary: e1rm: 146 Volume: 26 Avg Int: 77%
      Notes: This is the first time I touched more than 75% on ohp since July. Pleasantly surprised I can still press a plate for an eight.
      -
      CLOSEGRIP BENCH
      Prescription: [email protected], [email protected] x 3 sets
      Warmups: 45x10
      Set # WEIGHT (lbs) REPS RPE
      1 135 10 7
      2 145 10 8
      3 145 10 8
      4 145 10 8
      Summary: e1rm: 212 Volume: 40 Avg Int: 67%
      Notes:
      Last edited by llaffin; 12-24-2018, 11:05 PM.

      Comment


      • #18
        WEEK THREE HYPERTROPHY
        DAY #2 TUES. DEC 25, 2018
        Daily Summary: Merry Christmas and Happy Holidays, everyone! Early AM deadlifts before a full day fam jam.
        Bodyweight: 176.2lbs / 80.0kg sRPE: 8
        Session Length: 1h 21m Arbitrary Units: 648
        -
        COMPETITION DEADLIFT
        Prescription: [email protected], [email protected] x 3 sets
        Warmups: 135x6x2, 225x6, 275x2, 315x1
        Set # WEIGHT (lbs) REPS RPE
        1 335 1 7
        2 355 1 8
        3 300 6 8
        4 290 6 8
        5 290 6 8
        Summary: e1rm: 384 Volume: 20 Avg Int: 76%
        Notes: 355 was my planned [email protected], oh well. I find my deadlift strength suffers the most from early wake up training. My back was also a little cranky doing these, no big deal though.
        -
        COMPETITION BENCH
        Prescription: [email protected], [email protected] x 4 sets
        Warmups: 45x6,, 95x6, 135x6, 165x3, 185x1
        Set # WEIGHT (lbs) REPS RPE
        1 205 1 7
        2 215 1 8
        3 180 6 8
        4 175 6 8
        5 175 6 8
        6 175 6 8
        Summary: e1rm: 232 Volume: 26 Avg Int: 77%
        Notes: Felt pretty good.
        -
        2CT PAUSE FRONT SQUAT
        Prescription: [email protected], [email protected] x 3 sets
        Warmups: 45x10, 95x10
        Set # WEIGHT (lbs) REPS RPE
        1 145 10 6.5
        2 155 10 7
        3 165 10 8
        4 165 10 8
        Summary: e1rm: 242 Volume: 40 Avg Int: 66%
        Notes: Felt pretty hard.

        Comment


        • #19
          WEEK THREE HYPERTROPHY
          GPP #1 WED. DEC 26, 2018
          Daily Summary: Had to do this 30 minutes after waking up, busy holiday schedule.
          Bodyweight: 176.0lbs / 80.0kg sRPE: 5
          Session Length: 53m Arbitrary Units: 265
          -
          INVERTED ROWS
          Time Weight Reps / Set Total Reps
          8 mins Bodyweight, from floor 8, 8, 8, 8, 7, 6, 6, 6, 5 62
          Notes:
          -
          PLANKS
          Time Weight Reps / Set Total Reps
          8 mins Bodyweight 32,32,32,32,30,30,36 256 sec
          Notes:
          -
          TRICEP PUSHDOWN (ROPE)
          Time Weight Reps / Set Total Reps
          7 mins 25lbs 15, 10, 8, 8, 8, 8, 8 65
          Notes:
          -
          BARBELL CURLS
          Time Weight Reps / Set Total Reps
          7 mins 45lbs 9, 9, 7, 7, 7, 6, 6 51
          Notes:
          -
          AIR BIKE (LISS)
          Time Distance Avg Speed Heart Rate
          30 mins 14.73km 29.5 km/h -
          Notes:

          Comment


          • #20
            WEEK THREE HYPERTROPHY
            DAY #3 THURS. DEC 27, 2018
            Daily Summary: I'm learning to not hate being out of breath, and embracing 2-3 minute rests. Guess I'm not a powerlifter anymore. Tearing through these sessions at PR speeds. Same volume as last week but I managed to add a bit of weight to the bar this week.
            Bodyweight: 176.4lbs / 80.1kg sRPE: 7.5
            Session Length: 1h 1m Arbitrary Units: 458
            -
            SSB SQUAT
            Prescription: [email protected], [email protected], [email protected] x 3 sets
            Warmups: 45x8x2, 135x8
            Set # WEIGHT (lbs) REPS RPE
            1 195 8 6
            2 205 8 7
            3 215 8 8
            4 215 8 8
            5 215 8 8
            Summary: e1rm: 294 Volume: 40 Avg Int: 72%
            Notes: Yup, still my favourite type of squat.
            -
            TOUCH N' GO BENCH
            Prescription: [email protected], [email protected], [email protected] x 3 sets
            Warmups: 45x8x2, 95x8, 135x8
            Set # WEIGHT (lbs) REPS RPE
            1 155 8 6
            2 165 8 7
            3 175 8 8
            4 175 8 8
            5 175 8 8
            Summary: e1rm: 239 Volume: 40 Avg Int: 72%
            Notes: I was getting a lot of delicious chest burn from this - I used to never really feel 'burn' from high rep pressing, but now I do. Neat.
            -
            CLOSEGRIP INCLINE BENCH
            Prescription: [email protected], [email protected] x 3 sets
            Warmups: 45x10
            Set # WEIGHT (lbs) REPS RPE
            1 105 10 7
            2 115 10 8
            3 115 10 8
            4 115 10 8
            Summary: e1rm: 168 Volume: 40 Avg Int: 67%
            Notes: I think I should add an @4 or @5 warmup set for next week - jumping to my first planned [email protected] from the empty bar felt a bit 'shocking'.

            Comment


            • #21
              WEEK THREE HYPERTROPHY
              DAY #4 FRI. DEC 28, 2018
              Daily Summary: My last deadlifts of 2018. Been a wild ride of non-specific low back pain for most of the year - cheers to a successful deadlift year in 2019.
              Bodyweight: 176.4lbs / 80.1kg sRPE: 8
              Session Length: 59m Arbitrary Units: 472
              -
              MID-SHIN RACK PULL
              Prescription: [email protected], [email protected], [email protected] x 3 sets
              Warmups: 45x8x2, 135x8, 225x8
              Set # WEIGHT (lbs) REPS RPE
              1 265 8 6
              2 275 8 7
              3 285 8 8
              4 285 8 8
              5 285 8 8
              Summary: e1rm: 389 Volume: 40 Avg Int: 72%
              Notes: I like these.
              -
              FEETUP BENCH
              Prescription: [email protected], [email protected], [email protected] x 3 sets
              Warmups: 45x8x2, 115x8
              Set # WEIGHT (lbs) REPS RPE
              1 145 8 6
              2 150 8 7
              3 155 8 8
              4 155 8 8
              5 155 8 8
              Summary: e1rm: 212 Volume: 40 Avg Int: 72%
              Notes: Felt more stable this week, less wibbly wobbly.
              -
              PENDLAY ROW
              Prescription: [email protected], [email protected] x 3 sets
              Warmups: 135x5
              Set # WEIGHT (lbs) REPS RPE
              1 145 10 7
              2 155 10 8
              3 165 10 8
              4 155 10 8
              Summary: e1rm: 232 Volume: 40 Avg Int: 68%
              Notes: Ended up needing to use noticeably more 'cheating' to get through 165 and keep it @8, so I dropped the weight back down.

              Comment


              • #22
                WEEK THREE HYPERTROPHY
                GPP #2 SAT. DEC 29, 2018
                Daily Summary:
                Bodyweight: 176.0lbs / 80.0kg sRPE: 5
                Session Length: 53m Arbitrary Units: 265
                -
                CHINUPS (NEUTRAL GRIP)
                Time Weight Reps / Set Total Reps
                8 mins Bodyweight 4, 4, 4, 4, 4, 3, 3, 3 29
                Notes:
                -
                V-SITS
                Time Weight Reps / Set Total Reps
                8 mins Bodyweight 30,30,30,30,30,30,20,20 220 sec
                Notes:
                -
                DB LYING TRICEP EXTENSIONS
                Time Weight Reps / Set Total Reps
                7 mins 15lbs 9, 9, 9, 9, 9, 9 54
                Notes:
                -
                DB CURLS
                Time Weight Reps / Set Total Reps
                7 mins 20lbs 8, 8, 8, 8, 6 ,6 44
                Notes:
                -
                AIR BIKE (LISS)
                Time Distance Avg Speed Heart Rate
                30 mins 14.58km 29.15 km/h -
                Notes:

                Comment


                • #23
                  WEEK FOUR HYPERTROPHY
                  DAY #1 MON. DEC 31, 2018
                  Daily Summary: Happy New Year's Eve, y'all! Last week of hypertrophy work before moving into strength territory. This week is definitely a volume PR for me. 124 reps of squats, 248 pressing reps, and 74 reps of deadlifts (124 if you count Pendlay Rows). Let's get at 'er.
                  Bodyweight: 175.8lbs / 79.9kg sRPE: 8
                  Session Length: 1h 19m Arbitrary Units: 632
                  -
                  COMPETITION SQUAT
                  Prescription: [email protected], [email protected] x 4 sets
                  Warmups: 45x6x3, 135x6, 225x6, 275x3, 305x1
                  Set # WEIGHT (lbs) REPS RPE
                  1 325 1 7
                  2 345 1 8
                  3 280 6 7.5
                  4 280 6 8
                  5 280 6 8
                  6 280 6 8
                  Summary: e1rm: 373 Volume: 26 Avg Int: 76%
                  Notes: 345 was smoooth, feeling a lot less fatigued this session. Guess I'm finally adapting to the volume thrown at me.
                  -
                  COMPETITION PRESS
                  Prescription: [email protected], [email protected] x 4 sets
                  Warmups: 45x8x2, 75x3, 95x2, 115x1
                  Set # WEIGHT (lbs) REPS RPE
                  1 125 1 6
                  2 140 1 8
                  3 115 6 8
                  4 115 6 8
                  5 115 6 8
                  6 115 6 8.5
                  Summary: e1rm: 151 Volume: 26 Avg Int: 77%
                  Notes: Very happy with how 140 moved - I haven't really done any OHP since July and I'm already right back to previous strength levels.
                  -
                  CLOSEGRIP BENCH
                  Prescription: [email protected], [email protected] x 4 sets
                  Warmups: 45x10
                  Set # WEIGHT (lbs) REPS RPE
                  1 135 10 7
                  2 145 10 8
                  3 145 10 8
                  4 145 10 8
                  5 145 10 8
                  Summary: e1rm: 219 Volume: 50 Avg Int: 67%
                  Notes: Really good session overall, nice way to end the year.

                  Comment


                  • #24
                    WEEK FOUR HYPERTROPHY
                    DAY #2 TUES. JAN 1, 2019
                    Daily Summary: Happy New Year! Really awesome training week so far - hit e1rm PRs on every comp lift.
                    Bodyweight: ??? sRPE: 8
                    Session Length: 1h 26m Arbitrary Units: 688
                    -
                    COMPETITION DEADLIFT
                    Prescription: [email protected], [email protected] x 4 sets
                    Warmups: 135x6x2, 225x6, 275x2, 315x1, 345x1
                    Set # WEIGHT (lbs) REPS RPE
                    1 365 1 7
                    2 385 1 8
                    3 315 6 7.5
                    4 315 6 7.5
                    5 315 6 8
                    6 315 6 8
                    Summary: e1rm: 416 Volume: 26 Avg Int: 76%
                    Notes: I'm at the end of a high rep, high volume hypertrophy block and just smashed a e1rm DL PR. Nice. Whatever BBM is doing to me, I dont want them to stop. I feel stronger today than I did at my meet
                    -
                    COMPETITION BENCH
                    Prescription: [email protected], [email protected] x 4 sets
                    Warmups: 45x6,, 95x6, 135x6, 165x1, 185x1, 205x1
                    Set # WEIGHT (lbs) REPS RPE
                    1 215 1 7
                    2 225 1 8
                    3 185 6 8
                    4 185 6 8
                    5 185 6 8
                    6 185 6 8.5
                    Summary: e1rm: 243 Volume: 26 Avg Int: 77%
                    Notes: Yup. Feeling as strong as I did at my meet. Wicked.
                    -
                    2CT PAUSE FRONT SQUAT
                    Prescription: [email protected], [email protected] x 4 sets
                    Warmups: 45x10, 95x10
                    Set # WEIGHT (lbs) REPS RPE
                    1 155 10 7
                    2 165 10 8
                    3 165 10 8
                    4 165 10 8
                    5 165 10 8
                    Summary: e1rm: 242 Volume: 50 Avg Int: 67%
                    Notes: Can't believe I'm saying this, but I'm really excited to do tempo squats next week instead of these dang paused front squats, they're brutal.

                    Comment


                    • #25
                      WEEK FOUR HYPERTROPHY
                      GPP #1 WED. JAN 2, 2019
                      Daily Summary:
                      Bodyweight: 176.2lbs / 80.1kg sRPE: 5
                      Session Length: 53m Arbitrary Units: 265
                      -
                      INVERTED ROWS
                      Time Weight Reps / Set Total Reps
                      8 mins Bodyweight, from floor 8, 8, 8, 7, 7, 7, 7, 6, 4 62
                      Notes:
                      -
                      PLANKS
                      Time Weight Reps / Set Total Reps
                      8 mins Bodyweight 33 x 7 ,40 271 sec
                      Notes:
                      -
                      TRICEP PUSHDOWN (ROPE)
                      Time Weight Reps / Set Total Reps
                      7 mins 25lbs 12, 12, 10, 8, 8, 8, 8 66
                      Notes:
                      -
                      BARBELL CURLS
                      Time Weight Reps / Set Total Reps
                      7 mins 45lbs 10, 10, 10, 8, 8, 7, 7 60
                      Notes:
                      -
                      AIR BIKE (LISS)
                      Time Distance Avg Speed Heart Rate
                      30 mins 14.98km 29.95 km/h -
                      Notes:
                      Last edited by llaffin; 01-02-2019, 08:36 PM.

                      Comment


                      • #26
                        WEEK FOUR HYPERTROPHY
                        DAY #3 THURS. JAN 3, 2019
                        Daily Summary: Felt fatigued and less motivated today, affected the weight on the bar a bit, but I got the work done and that's what's important. I'm actually experiencing some excessive soreness in my hamstrings & adductors for the past 3 days, and could really feel it during SSB squats. Oh well, just fatigue related I suppose. Maybe I'm also being too aggressive with my RPE, especially on those [email protected] comp lifts. I keep trying to remind myself this is just hypertrophy work and intensity doesn't matter, but my inner Rip just wants to PR. Definitely feel ready for the next block where the volume drops a lot and intensity cranks up.
                        Bodyweight: 176.6lbs / 80.2kg. sRPE: 8.5
                        Session Length: 1h 6m Arbitrary Units: 561
                        -
                        SSB SQUAT
                        Prescription: [email protected], [email protected], [email protected] x 4 sets
                        Warmups: 45x8x2, 135x8
                        Set # WEIGHT (lbs) REPS RPE
                        1 185 8 6
                        2 195 8 7
                        3 205 8 8
                        4 205 8 8
                        5 205 8 8
                        6 205 8 8
                        Summary: e1rm: 280 Volume: 48 Avg Int: 72%
                        Notes: Hamstrings felt like they went through a cheese grater and were going to tear in half during these, if I had to describe it, but I know my perception of bodily sensation bears no accuracy in what's actually going on, I'll be just fine with some rest
                        -
                        TOUCH N' GO BENCH
                        Prescription: [email protected], [email protected], [email protected] x 4 sets
                        Warmups: 45x8x2, 95x8, 135x8
                        Set # WEIGHT (lbs) REPS RPE
                        1 155 8 6
                        2 165 8 7.5
                        3 170 8 8
                        4 170 8 8
                        5 170 8 8
                        6 170 8 8.5
                        Summary: e1rm: 232 Volume: 48 Avg Int: 73%
                        Notes: These were fine, I think I actually felt more mentally sluggish than physically, just one of those days.
                        -
                        CLOSEGRIP INCLINE BENCH
                        Prescription: [email protected], [email protected] x 4 sets
                        Warmups: 45x10, 75x10
                        Set # WEIGHT (lbs) REPS RPE
                        1 105 10 7
                        2 115 10 8.5
                        3 110 10 8
                        4 110 10 8
                        5 110 10 8
                        Summary: e1rm: 168 Volume: 50 Avg Int: 67%
                        Notes:

                        Comment


                        • teddyd
                          teddyd commented
                          Editing a comment
                          I don't think it is your "inner Rip" (we really must stop attributing stuff to that guy and SS and just move on).

                          It is being human. We all want to push, I do and PWard does too (as per his log). Control. Control! You must learn control. We all have an ego we want to scratch. However, we have to control it and then unleash it when the time comes (i.e. the strength phase you are soon to enter).

                        • llaffin
                          llaffin commented
                          Editing a comment
                          Yeah, you're right, it is just human nature to wanna push our limits when we can. I originally made the Rip comment cuz I've been thinking a lot about SSLP lately and how it really instills these false ideas about how the process of training works. A lot of my friends and folks who I try to help that have gone through SSLP all have a hard time not freaking out if their e1rm doesn't increase week to week and can't emotionally accept the natural undulation of strength gainz. I know it took me awhile to accept it!

                          I had control and tamed myself with rack pulls today, haha, but I feel some major DL PRs coming, and I'm excited to unleash my ego in the coming weeks.

                        • teddyd
                          teddyd commented
                          Editing a comment
                          It is interesting how something repeated over and over again becomes dogma. Dogma that "can't" or "shouldn't" be questioned. Look, Rip and SS together with CrossFit have done wonders for getting barbells on backs and in hands. However, the dogmas are not progressing the larger barbell pursuits forward. Both entities seem to have resorted to dogma and marketing rather than fruitful discussion, science, and reason (and I don't care if they label it "logic" if it is not actually logic).

                          Go nuts on PRs son!

                      • #27
                        WEEK FOUR HYPERTROPHY
                        DAY #4 FRI. JAN 4, 2019
                        Daily Summary: Another low motivation day. This workout felt like it took forever even though it was just over an hour. Fatigue accumulation complete. Let's smash some PRs in the coming weeks.
                        Bodyweight: 176.4lbs / 80.1kg sRPE: 8.5
                        Session Length: 1h 6m Arbitrary Units: 561
                        -
                        MID-SHIN RACK PULL
                        Prescription: [email protected], [email protected], [email protected] x 4 sets
                        Warmups: 45x8x2, 135x8, 225x8
                        Set # WEIGHT (lbs) REPS RPE
                        1 265 8 6
                        2 275 8 7
                        3 285 8 7
                        4 295 8 8
                        5 295 8 8
                        6 295 8 8
                        Summary: e1rm: 405 Volume: 48 Avg Int: 72%
                        Notes: I think these just always feel harder than they actually are, every set feels 8ish lol.
                        -
                        FEETUP BENCH
                        Prescription: [email protected], [email protected], [email protected] x 4 sets
                        Warmups: 45x8x2, 115x8
                        Set # WEIGHT (lbs) REPS RPE
                        1 135 8 6
                        2 145 8 7
                        3 155 8 8
                        4 155 8 8
                        5 155 8 8
                        6 155 8 8
                        Summary: e1rm: 212 Volume: 48 Avg Int: 72%
                        Notes: Left shoulder was just a tiny bit cranky during these. I will ignore it cuz 99% chance it'll be gone Monday.
                        -
                        PENDLAY ROW
                        Prescription: [email protected], [email protected] x 4 sets
                        Warmups: None
                        Set # WEIGHT (lbs) REPS RPE
                        1 145 10 7
                        2 155 10 8
                        3 155 10 8
                        4 155 10 8
                        5 155 10 8
                        Summary: e1rm: 232 Volume: 50 Avg Int: 68%
                        Notes:

                        Comment


                        • #28
                          WEEK FOUR HYPERTROPHY
                          GPP #2 SAT. JAN 5, 2018
                          Daily Summary: More cardio PRs
                          Bodyweight: 176.6lbs / 80.3kg sRPE: 5
                          Session Length: 53m Arbitrary Units: 265
                          -
                          LAT PULLDOWN (CHINUP GRIP)
                          Time Weight Reps / Set Total Reps
                          8 mins 70lbs 15, 8, 8, 8, 8, 6, 6, 6 65
                          Notes:
                          -
                          V-SITS
                          Time Weight Reps / Set Total Reps
                          8 mins Bodyweight 30 x 8 240 sec
                          Notes:
                          -
                          DB LYING TRICEP EXTENSIONS
                          Time Weight Reps / Set Total Reps
                          7 mins 15lbs 10 x 6 60
                          Notes:
                          -
                          DB CURLS
                          Time Weight Reps / Set Total Reps
                          7 mins 20lbs 9, 8 x 5 49
                          Notes:
                          -
                          AIR BIKE (LISS)
                          Time Distance Avg Speed Heart Rate
                          30 mins 15.28km 30.56 km/h -
                          Notes:

                          Comment


                          • #29
                            WEEK FIVE DEVELOPMENTAL
                            DAY #1 MON. JAN 7, 2019
                            Daily Summary: Back to work and the usual grind today. Not my strongest day, not my weakest day. I have a special gift to myself coming in the mail tomorrow that should make training more fun.
                            Bodyweight: 176.6lbs / 80.3kg sRPE: 8
                            Session Length: 1h 19m Arbitrary Units: 632
                            -
                            COMPETITION SQUAT
                            Prescription: [email protected], -14% x 4 reps x 4 sets
                            Warmups: 45x5x3, 135x6, 225x5, 275x2, 315x1
                            Set # WEIGHT (lbs) REPS RPE
                            1 335 1 7
                            2 350 1 8.5
                            3 295 4 8
                            4 295 4 8
                            5 295 4 8
                            6 295 4 8.5
                            Summary: e1rm: 373 Volume: 18 Avg Int: 82%
                            Notes: Mayday, red alert! My e1rm didn't increase from last week! Program's not working, abandon ship! Need more milk! Just kidding. Weight felt a little heavier than expected today, and judging by the difficulty of the backoffs, perhaps my top single was more like @9
                            -
                            COMPETITION PRESS
                            Prescription: [email protected], -14% x 4 reps x 4 sets
                            Warmups: 45x8x2, 75x3, 95x2, 115x1, 125x1
                            Set # WEIGHT (lbs) REPS RPE
                            1 135 1 7.5
                            2 142.5 1 9
                            3 120 4 7
                            4 120 4 7
                            5 120 4 7.5
                            6 120 4 7.5
                            Summary: e1rm: 149 Volume: 18 Avg Int: 81%
                            Notes: Nope, no increase here either. Back offs felt really good though, so maybe my top single was more like an 8.5 lol.
                            -
                            CLOSEGRIP BENCH
                            Prescription: [email protected], [email protected] x 3 sets
                            Warmups: 45x8, 95x8
                            Set # WEIGHT (lbs) REPS RPE
                            1 150 8 7
                            2 160 8 8
                            3 160 8 8
                            4 160 8 8
                            Summary: e1rm: 217 Volume: 32 Avg Int: 73%
                            Notes:

                            Comment


                            • #30
                              WEEK FIVE DEVELOPMENTAL
                              DAY #2 TUES. JAN 8, 2019
                              Daily Summary: UPS baited me and last minute rescheduled my new gym equipment delivery to Thursday. Bummer.
                              Bodyweight: 176.6lbs / 80.3kg sRPE: 8
                              Session Length: 1h 25m Arbitrary Units: 680
                              -
                              COMPETITION DEADLIFT
                              Prescription: [email protected], -14% x 4 reps x 4 sets
                              Warmups: 135x6x2, 225x6, 275x2, 315x1
                              Set # WEIGHT (lbs) REPS RPE
                              1 350 1 7
                              2 370 1 8
                              3 320 4 7.5
                              4 320 4 7.5
                              5 320 4 8
                              6 320 4 8
                              Summary: e1rm: 400 Volume: 18 Avg Int: 81%
                              Notes: Last week my planned [email protected] was an @7, and this week my planned @7 was an @8, ha. I had a feeling last week was just a surge/spike in strength and this is more of a "regression to the mean" than a decrease in performance.
                              -
                              COMPETITION BENCH
                              Prescription: [email protected], -14% x 4 reps x 4 sets
                              Warmups: 45x6, 95x6, 135x6, 165x1, 185x1, 200x1
                              Set # WEIGHT (lbs) REPS RPE
                              1 210 1 7
                              2 220 1 8
                              3 190 4 7
                              4 190 4 7.5
                              5 190 4 8
                              6 190 4 8
                              Summary: e1rm: 237 Volume: 18 Avg Int: 81%
                              Notes: Felt weak and sloppy today.
                              -
                              3-0-3 TEMPO SSB SQUAT
                              Prescription: [email protected], [email protected] x 3 sets
                              Warmups: 45x8
                              Set # WEIGHT (lbs) REPS RPE
                              1 135 8 7
                              2 145 8 8
                              3 145 8 8
                              4 145 8 8
                              Summary: e1rm: 196 Volume: 32 Avg Int: 72%
                              Notes: Wow I did not expect to only be using 39% of my comp e1rm for these lmao. But here I am - quads burning, heart pumpin', lungs burstin'. I mean ... at least it's not 10 reps?

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