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

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  • Sat Mar 21 2020 | Week 14 Day 4

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

    Close Grip Bench
    180lbs x 5 reps @ RPE 6
    190lbs x 5 reps @ RPE 7
    200lbs x 5 reps @ RPE 8
    190lbs x 5 reps @ RPE 7-8 x 2 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


    • Glute is being extremely stubborn and keeps flaring up whenever I push it a little. We've decided to really tone down the difficulty level of squat/deadlift and rebuild from the ground up.

      Mon Mar 23 2020 | Week 15 Day 1

      3-0-3 Tempo High Bar Squat
      185lbs x 5 reps x 4 sets

      Competition 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

      3-1-3 Tempo RDL
      185lbs x 5 reps x 4 sets

      Comment


      • Tues Mar 24 2020 | Week 15 Day 2

        3-0-0 Tempo Deadlift
        225lbs x 5 reps x 4 sets

        3ct Pause Bench
        165lbs x 5 reps @ RPE 6
        175lbs x 5 reps @ RPE 7
        185lbs x 5 reps @ RPE 8
        175lbs x 5 reps @ RPE 7-8 x 2 sets

        Feet Up Bench
        135, 145, 155, 165lbs x 8 reps @ RPE 5, 6, 7, 8

        Comment


        • Thurs Mar 26 2020 | Week 15 Day 3

          3-0-3 Tempo Low Bar Squat
          205lbs x 5 reps x 4 sets

          TnG Bench
          185lbs x 5 reps @ RPE 6
          200lbs x 5 reps @ RPE 7
          215lbs x 5 reps @ RPE 8
          200lbs x 5 reps @ RPE 7-8 x 2 sets
          I think this is a 5 rep PR?

          Press
          95lbs x 8 reps @ RPE 6
          100lbs x 8 reps @ RPE 7
          105lbs x 8 reps @ RPE 8
          110lbs x 8 reps @ RPE 9

          Comment


          • Fri Mar 27 2020 | Week 15 Day 4

            3-0-3 Tempo Deadlift
            225lbs x 5 reps x 4 sets

            Close Grip 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

            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 30 2020 | Week 16 Day 1

              3-0-3 Tempo High Bar Squat
              205lbs x 5 reps x 4 sets

              Competition Bench
              185lbs x 5 reps @ RPE 6
              200lbs x 5 reps @ RPE 7
              210lbs x 5 reps @ RPE 8.5
              195lbs x 5 reps @ RPE 7-8 x 2 sets

              3-1-3 Tempo RDL
              205lbs x 5 reps x 4 sets

              Comment


              • Tues Mar 31 2020 | Week 16 Day 2

                3-0-0 Tempo Deadlift
                245lbs x 5 reps x 4 sets

                3ct Pause Bench
                165lbs x 5 reps @ RPE 6
                175lbs x 5 reps @ RPE 7
                185lbs x 5 reps @ RPE 8
                175lbs x 5 reps @ RPE 7-8 x 2 sets

                Feet Up Bench
                145, 150, 155, 160lbs x 8 reps @ RPE 5, 6, 7, 8

                Comment


                • Thurs Apr 2 2020 | Week 16 Day 3

                  3-0-3 Tempo Low Bar Squat
                  225lbs x 5 reps x 4 sets

                  TnG Bench
                  195lbs x 5 reps @ RPE 6
                  205lbs x 5 reps @ RPE 7.5
                  210lbs x 5 reps @ RPE 8
                  200lbs x 5 reps @ RPE 7-8 x 2 sets

                  Press
                  95lbs x 8 reps @ RPE 6
                  100lbs x 8 reps @ RPE 7
                  105lbs x 8 reps @ RPE 7.5
                  115lbs x 8 reps @ RPE 9

                  Comment


                  • Sat Apr 4 2020 | Week 16 Day 4

                    3-0-3 Tempo Deadlift
                    235lbs x 5 reps x 4 sets

                    Close Grip 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

                    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


                    • Was really excited to do some bench singles, but I guess I'm a bit rusty. 225 was feathers and 235 was bricks. Glute is feeling much better though. Things are good.


                      Mon Apr 6 2020 | Week 17 Day 1

                      3-0-3 Tempo High Bar Squat
                      225lbs x 5 reps x 5 sets

                      Competition Bench
                      225lbs x 1 rep @ RPE 7
                      235lbs x 1 rep @ RPE 9
                      205lbs x 5 reps @ RPE 8
                      195lbs x 5 reps @ RPE 7-8 x 3 sets

                      3-1-3 Tempo RDL
                      225lbs x 5 reps x 5 sets

                      Comment


                      • Tues Apr 7 2020 | Week 17 Day 2

                        3-0-0 Tempo Deadlift
                        265lbs x 5 reps x 5 sets

                        3ct Pause Bench
                        175lbs x 4 reps @ RPE 6
                        185lbs x 4 reps @ RPE 7
                        195lbs x 4 reps @ RPE 8
                        185lbs x 4 reps x 2 sets @ RPE 7-8

                        Feet Up Bench
                        150, 155, 160, 165lbs x 8 reps @ RPE 5, 6, 7, 8

                        Comment


                        • Fri Apr 10 2020 | Week 17 Day 3

                          3-0-3 Tempo Low Bar Squat
                          225lbs x 5 reps x 5 sets

                          TnG Bench
                          200lbs x 4 reps @ RPE 6
                          210lbs x 4 reps @ RPE 7
                          220lbs x 4 reps @ RPE 8.5
                          205lbs x 4 reps @ RPE 7-8 x 2 sets

                          Press
                          145lbs x 1 rep @ RPE 9
                          95lbs x 8 reps @ RPE 6
                          100lbs x 8 reps @ RPE 7
                          110lbs x 8 reps @ RPE 8
                          115lbs x 8 reps @ RPE 9

                          Practicing some singles to participate in the BBM online OHP competition. Gonna see if I can put up 155lbs @ 155lbs bodyweight to hit that neat milestone. I think I've got it in the bag with a little singles practice.

                          Comment


                          • Sat Apr 11 2020 | Week 17 Day 4

                            3-0-3 Tempo Deadlift
                            245lbs x 5 reps x 5 sets

                            Close Grip Bench
                            195lbs x 4 reps @ RPE 6
                            205lbs x 4 reps @ RPE 7
                            215lbs x 4 reps @ RPE 8
                            205lbs x 4 reps @ RPE 7-8 x 2 sets

                            Pendlay Row
                            150lbs x 8 reps @ RPE 6
                            155lbs x 8 reps @ RPE 7
                            160lbs x 8 reps @ RPE 8
                            165lbs x 8 reps @ RPE 9

                            Comment


                            • Mon Apr 13 2020 | Week 18 Day 1

                              3-0-3 Tempo High Bar Squat
                              225lbs x 5 reps x 4 sets

                              Competition Bench
                              225lbs x 1 rep @ RPE 7.5
                              230lbs x 1 rep @ RPE 8
                              205lbs x 5 reps @ RPE 8
                              195lbs x 5 reps @ RPE 7-8 x 3 sets

                              3-1-3 Tempo RDL
                              225lbs x 5 reps x 4 sets

                              Comment


                              • Glute is acting up again. Much sadness and frustration.

                                Tues Apr 14 2020 | Week 18 Day 2

                                3-0-0 Tempo Deadlift
                                245lbs x 5 reps x 4 sets

                                3ct Pause Bench
                                175lbs x 4 reps @ RPE 6
                                185lbs x 4 reps @ RPE 7
                                195lbs x 4 reps @ RPE 8
                                185lbs x 4 reps x 2 sets @ RPE 7-8

                                Feet Up Bench
                                155, 165, 170, 175lbs x 7 reps @ RPE 5, 6, 7, 8

                                Comment


                                • Sean
                                  Sean commented
                                  Editing a comment
                                  The progress is never linear! You got this!

                                • llaffin
                                  llaffin commented
                                  Editing a comment
                                  Thanks man!!
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