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

[llaffin]

Mon July 13 2020
Week 4 Day 1
Chest Focused Upper

Incline Bench Press (30°)
150 lbs x 11, 10, 9, 8 reps @ 2 RIR

Incline Dumbbell Flye
50 lbs x 10, 10, 9 reps @ 2 RIR

Flat Bench Press
155 lbs x 10, 9, 9 reps @ 2 RIR

Dumbbell Reverse Flye
30 lbs x 15, 15, 15, 14, 14 reps @ 2 RIR

Bent Over Barbell Row
105 lbs x 15, 14, 13, 12 reps @ 2 RIR

Notes
Some tweaks to exercise selection based off feedback from the first 3 weeks:

Barbell Facepull -> Reverse Flye
High Bar Squat -> Landmine Belt Squat
Deficit DL -> DB Walking Lunge

[llaffin]

Tue July 14 2020
Meso 1 | Week 4 Day 2
Quad Focused Lower

Landmine Belt Squat
90 lbs x 18, 18, 18 reps @ 2 RIR

Front Squat
165 lbs x 8, 8, 8 reps @ 2 RIR

Banded Hamstring Curl
Purple Band x 18, 16, 14, 13, 12 reps @ 2 RIR

Dumbbell Calf Raise
50 lbs x 20, 20, 20, 20 reps @ 2 RIR

Ab Wheel Rollout
Body Weight x 10, 10 reps @ 2 RIR

[llaffin]

Wed July 15 2020
Meso 1 | Week 4 Day 3
Arms Focused Upper

JM Press
75 lbs x 14, 14, 14, 13 reps @ 2 RIR

EZ Bar Overhead Triceps Extension
60 lbs x 14, 13, 12, 11 reps @ 2 RIR

Close Grip Bench Press
145 lbs x 11, 11, 11, 10 reps @ 2 RIR

EZ Bar Curl
60 lbs x 13, 11, 11, 10 reps @ 2 RIR

Banded Parallel Pulldown
Black Band x 18, 16, 15, 14 reps @ 2 RIR

[llaffin]

Thurs July 16 2020
Meso 1 | Week 4 Day 4
Glute Focused Lower

Sumo Deadlift
215 lbs x 12, 12, 12 reps

Dumbbell Walking Lunge
50 lbs x 20, 20, 20 reps @ 2 RIR

Constant Tension Goblet Squat w/ elevated heel
50 lbs x 25±5 reps x 2 sets @ 2 RIR

Dumbbell Calf Raise
50 lbs x 20, 20, 20, 20 reps @ 2 RIR

Hanging Knee Raise
Body Weight x 8, 8, 8 reps @ 2 RIR

[llaffin]

Fri July 17 2020
Meso 1 | Week 4 Day 5
Back Focused Upper

Chin Up
Body Weight x 12, 10, 9 reps @ 2 RIR

Assisted Pull Up
Black Band x 11, 10 reps @ 2 RIR

T-Bar Row
85 lbs x 15, 15, 15 reps @ 2 RIR

2-Arm Dumbbell Curl
50 lbs x 11, 10, 10, 9 reps @ 2 RIR

Incline Dumbbell Curl
30 lbs x 10, 10, 9, 9 reps @ 2 RIR

[llaffin]

Sat July 18 2020
Meso 1 | Week 4 Day 6
Ham & Shoulder Focused

One Leg RDL
100 lbs x 8, 8, 8 reps @ 2 RIR

Calf Raise
50 lbs x 20, 20, 20, 20 reps @ 2 RIR

Standing Barbell Press
105 lbs x 10, 9, 8, 8, 7, 7 reps @ 2 RIR

Dumbbell Upright Row
50 lbs x 15, 14, 14, 13, 12, 12 reps @ 2 RIR

Barbell Shrug
205 lbs x 15, 15, 15, 15 reps @ 2 RIR

Notes
I really feel like I can do an infinite number of delt sets. 6 sets of OHP and 6 sets of upright rows and no subjective fatigue really. I'll just have to keep cranking up the volume lol.