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

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  • Gonna be sure to log my gpp/running work now too since it's an important goal of mine at the moment.

    W​​​​eek 1 GPP 1 | Wed June 3rd 2020

    Jog (pavement)
    20 mins, 3.79km, 5'17" pace, RPE 8


    W​​​​eek 1 GPP 2 | Sat June 6th 2020

    Air Bike
    25 mins, RPE 6

    --


    W​​​​eek 2 GPP 1 | Wed June 10th 2020

    Jog (pavement)
    15 mins, 2.98km, 5'02" pace, RPE 9

    Comment


    • Week 2 Day 3 | Thurs June 11th 2020

      Tempo Deadlift
      165lbs x 9 reps x 3 sets
      165lbs x 15 reps @ RPE "7"

      Close Grip Bench Press
      135lbs x 11 reps x 3 sets
      135lbs x 15 reps @ 9

      Barbell Row
      135lbs x 8 reps x 3 sets
      135lbs x 9 reps @ RPE 9.5

      --

      EZ Bar Curl
      45lbs x 12 reps x 2 sets

      Hammer Curl
      15lbs x 10 reps x 2 sets

      Dumbbell Facepull
      20lbs x 12 reps x 2 sets

      Banded Facepull
      Red band x 20 reps x 2 sets

      --

      7-Day Bodyweight Avg: n/a
      Session Length: 73m
      Session RPE: 7

      Comment


      • Week 2 Day 4 | Fri June 12th 2020

        Overhead Press
        95lbs x 9 reps x 3 sets
        95lbs x 13 reps @ RPE 10

        Barbell Shrug
        155lbs x 11 reps x 3 sets
        155lbs x 15 reps @ 9

        Bulgarian Split Squat
        40lbs x 11 reps x 3 sets
        40lbs x 15 reps @ RPE 9.5

        --

        Banded Hamstring Curl
        Purple Band x 12 reps x 3 sets

        Calf Raise
        40lbs x 15 reps x 3 sets

        Banded Triceps Pushdown
        Purple Band x 15 reps x 2 sets

        Barbell Upright Row
        35lbs x 12 reps x 2 sets

        --

        7-Day Bodyweight Avg: n/a
        Session Length: 80m
        Session RPE: 7

        Comment


        • Nice job working through the pain and seeing what you can do.

          I’ve been dealing with a hip/groin issue so I can empathize.

          definitely going to follow along to see how ATS goes.

          Comment


          • llaffin
            llaffin commented
            Editing a comment
            Thanks man! And good luck with your hip/groin man!

        • W​​​​eek 2 Weekend GPP

          Jog (trail path)
          7 mins, 1.04km, 6'58" pace, RPE 4

          Bad case of shin splints already, lol. Even 1km was hurting a lot. Gonna take a week off of running (use bike instead) and then really ease my way back into it.

          Circuit Training
          15 mins
          (40 sec per exercise, repeat circuit til time cap):
          • Squats
          • Push ups
          • Hip Thrusts
          • Mountain Climbers
          • Forward Lunges
          • Walking planks
          • Lateral Lunges
          ~30k hiking steps

          Comment


          • So after some more thinking, I've shifted my programming one last time I'm going full body building (upper body emphasis) + gpp/conditioning (lots of jogging, HIIT, and circuits). Strength is out the window, for now. I'm excited about exploring an entirely new avenue of training. I'll try it for 20-25 weeks and see if there's any noticeable changes in upper body composition lol. I'll probably be very hungry for some 1RM training again by then, we'll see.

            I'm doing some "self-programming", heavily basing it off resources from RP (Mike Israetel), BBM, Eric Helms, and Greg Nuckols and my own training history. 4 days, I guess roughly a push/pull split.

            Mon June 15 2020
            Week 1 Day 1, Low Stress


            --

            JM Press | 55 lbs x 14 reps x 2 sets @ 7

            EZ Bar Overhead Triceps Extension | 40 lbs x 14 reps x 2 sets @ 7

            Standing Barbell Press | 95 lbs x 10, 8 reps @ 7

            Dumbbell Side Lateral Raise | 20 lbs x 10 reps x 2 sets @ 7

            Close Grip Incline Bench (45°) | 95 lbs x 14, 12 reps @ 7

            --

            Front Squat | 155 lbs x 8 reps x 4 sets

            I think this is the first squat session I didn't even think about my glute. Weight is still light, but glute is feeling 100%. I'm just going to keep slowly adding 10 lbs/week and see what comes first: glute pain or a true RPE 7-8.

            Banded Knee Extension | Purple Band x 15 reps x 3 sets

            --

            10 minute Legs & Core HIIT Circuit

            --

            7 day avg BW: 163.2 lbs
            Session Length: 75m
            Session RPE: 7
            Last edited by llaffin; 06-17-2020, 06:05 PM.

            Comment


            • ropable
              ropable commented
              Editing a comment
              Swole is the goal.

          • Tues June 16 2020
            Week 1 Day 2, Low Stress

            --


            Barbell Curl | 55 lbs x 12 reps x 2 sets @ 7

            Dumbbell Twist Curl | 30 lbs x 15 reps x 2 sets @ 7

            Barbell Face Pull | 45 lbs x 15 reps x 2 sets @ 7

            Dumbbell Rear Lateral Raise | 20 lbs x 15 reps x 2 sets @ 7

            Strict Chin Up | Body weight x 8, 6 reps @ 7

            --

            Tempo Deadlift | 175 lbs x 8 reps x 4 sets

            Banded Hamstring Curl | Purple Band x 10 reps x 3 sets

            --

            10 minute Legs & Core HIIT Circuit

            --

            7 day avg BW: 162.8 lbs
            Session Length: 77m
            Session RPE: 7
            Last edited by llaffin; 06-17-2020, 06:05 PM.

            Comment


            • Wed June 17 2020
              Week 1 GPP 1

              Run
              | 3:00, 600 meters, 5'00" pace (3 x 200m intervals)

              Air Bike | 30:00 @ RPE 6

              Comment


              • Thurs June 18 2020
                Week 1 Day 3, Low Stress


                --

                Seated Barbell Press | 95 lbs x 11,11 reps @ 7

                High Incline Bench (60°) | 95 lbs x 12,12 reps @ 7

                EZ Bar Skullcrusher | 45 lbs x 12,12 reps @ 7

                Barbell Upright Row | 45 lbs x 15,15 reps @ 7

                Close Grip Bench Press | 135 lbs x 13,13 reps @ 7

                --

                Bulgarian Split Squat | 50 lbs x 12 reps x 3 sets @ 7

                Dumbbell Calf Raise | 30 lbs x 12 reps x 4 sets @ 7

                --

                10 minute Legs & Core HIIT Circuit

                --

                7 day avg BW: 162.9 lbs
                Session Length: 75m
                Session RPE: 7

                Comment


                • Fri June 19 2020
                  Week 1 GPP 2

                  Circuit

                  25-15-5 of:
                  Calories on Bike
                  Burpees
                  Front Squat (45 lbs)

                  Air Bike | 15:00 @ RPE 6

                  Comment


                  • Sat June 20 2020
                    Week 1 Day 4, Low Stress

                    --


                    Dumbbell Facepull | 50 lbs x 14,14 reps @ 7

                    Pinky Up Side Lateral Raise | 20 lbs x 12,12 reps @ 7

                    Dumbbell Curl | 40 lbs x 12,12 @ 7

                    Incline Dumbbell Curl | 30 lbs x 10,10 reps @ 7

                    Barbell Shrug | 185 lbs x 12,12 reps @ 7

                    Barbell Row, pause at torso | 95 lbs x 11,11 reps @ 7

                    --

                    Stiff Leg Deadlift | 155 lbs x 10 reps x 3 sets

                    --

                    10 minute Legs & Core HIIT Circuit

                    --

                    7 day avg BW: 162.9 lbs
                    Session Length: 73m
                    Session RPE: 7

                    Comment


                    • Sun June 21 2020
                      Week 1 GPP 3

                      Run
                      | 7:00, 1.16km, 6'00" pace

                      Air Bike | 20:00 @ RPE 6

                      Shins feel fine while walking finally. But still hurts to run. But these short 1km runs don't seem to make it worse, so I'll try to build up from here.

                      Comment


                      • Okay, stay with me ... But one last program hop. Last one. I gave in and purchased a bodybuilding/male physique template from RP. I had too much OCD and anxiety trying to design my own thing lol. I figured some trustworthy guidance would help me. I'm not sure I agree with all of Israetel's content, but I trust his programming methodology is fairly evidence based. I know BBM is coming out with a bodybuilding template soon, but I didn't want to wait and wanted to try a different system.

                        The template looks pretty cool. I went with a 6x/wk full body (equal emphasis on every body part) option, since I couldn't decide if I wanted to specialize in something lol. It's all RPE based with broad rep ranges, and autoregulates # sets for you via a subjective fatigue system, which is neat. It's 22 weeks long, so I have plenty of time to discover if bodybuilding is for me, and hopefully see some modest results.

                        Each day has a "focus" body part, but is not exclusive to that focus. Anyways ... One last "week 1" haha. Let's get swole.

                        Mon June 22 2020
                        Week 1 Day 1 - Chest Focused Upper

                        Incline Bench Press (30°)
                        135 lbs x 10, 10 reps @ RPE 7

                        Incline Dumbbell Flye
                        40 lbs x 13, 13 reps @ RPE 7

                        Flat Bench Press
                        135 lbs x 13, 13 reps @ RPE 7

                        Barbell Face Pull
                        55 lbs x 12, 12, 12, 12 reps @ RPE 7

                        Bent Over Barbell Row
                        95 lbs x 12, 12 reps @ RPE 7

                        Notes
                        Chest flyes are awkward af and I can't help but have an irrational fear of injury from them. All the more reason to do them though!

                        Rows are so much harder when I pause at my torso and don't use any momentum. My upper back is pretty undertrained. Skipped a lot of GPP work on BBM templates, oops.

                        Comment


                        • ropable
                          ropable commented
                          Editing a comment
                          I disliked DB chest flyes a lot - they just seemed to place a bunch of undue strain on my shoulders without actually stressing my muscles all that much. During my Hyp II run I swapped them for low incline press instead for that sweet upper chest pump. Reverse flyes and DB raises were fine.

                        • llaffin
                          llaffin commented
                          Editing a comment
                          Yeah I was mostly experiencing the same thing, just a lot of biceps and shoulder discomfort. But I had some strong chest DOMS the next day so I'm assuming they worked haha. Might copy you and do more incline pressing if they don't pan out though

                      • Tue June 23 2020
                        Meso 1 | Week 1 Day 2 - Quad Focused Lower

                        Front Squat
                        165 lbs x 8, 8, 8 reps @ RPE 7

                        High Bar Squat
                        185 lbs x 8, 8, 8 reps @ RPE 7

                        Banded Hamstring Curl
                        Purple Band x 12, 12, 12 reps @ RPE 7

                        Dumbbell Calf Raise
                        40 lbs x 15, 15, 15 reps @ RPE 7

                        Ab Wheel Rollout
                        Body Weight x 8, 8, 8 reps @ RPE 7

                        Notes
                        Not a single peep from the glute. Gonna keep adding 10lbs/wk and keep reps at 8, feeling super optimistic. Once I get to real RPE 7s, I'll start adding some reps.

                        Comment


                        • Wed June 24 2020
                          Meso 1 | Week 1 Day 3 - Arms Focused Upper

                          JM Press
                          55 lbs x 14, 14, 14 reps @ RPE 7

                          EZ Bar Overhead Triceps Extension
                          45 lbs x 14, 13, 12 reps @ RPE 7

                          Close Grip Bench Press
                          135 lbs x 12, 12 reps @ RPE 7

                          EZ Bar Curl
                          55 lbs x 12, 12 reps @ RPE 7

                          Banded Parallel Pulldown
                          Black Band x 13, 13 reps @ RPE 7

                          Notes
                          JM Press bugs my elbows just a tiny. I'll keep at it to see if I just get used to it. I really like them because they give a wicked triceps pump. But I'll switch to a more traditional skull crusher if it doesn't resolve.

                          Comment


                          • llaffin
                            llaffin commented
                            Editing a comment
                            Oh yeah, did some conditioning today too:

                            Run
                            800m, 3:57, 4'57" pace
                            (4 x 200m intervals)

                            Air bike
                            30 mins @ 6
                        Working...
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