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

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  • 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

    Comment


    • 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

      Comment


      • 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

        Comment


        • 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

          Comment


          • 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

            Comment


            • 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.

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