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

[llaffin]

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.

[llaffin]

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:

[llaffin]

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.

[llaffin]

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:

[llaffin]

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'.

[llaffin]

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.

[llaffin]

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:

[llaffin]

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.

[llaffin]

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.

[llaffin]

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:

[llaffin]

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:

[teddyd]

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]

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]

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!

[llaffin]

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:

[llaffin]

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:

[llaffin]

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:

[llaffin]

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.
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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.
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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?