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

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  • teddyd
    commented on 's reply
    Ooh! Nice.
    I hope it works out well for you.

  • llaffin
    commented on 's reply
    Thanks man! I actually signed up for some group programming with BBM and this is the first week of it. It's a few weeks of hypertrophy work before moving on to 12-week strength style training.

  • llaffin
    commented on 's reply
    Lol right? Reeaally wishing I had access to a leg press

  • teddyd
    replied
    Noice going at the meet Luc.

    What template are you planning on running after the pivot week?

    Leave a comment:


  • PWard
    replied
    5-0-0 Tempo Front Squat... Ouch! LOL.

    Leave a comment:


  • llaffin
    replied
    WEEK ONE PIVOT
    DAY # 2 TUES. DEC 11, 2018
    Daily Summary: This is the last session I'll have to do in the AM an hour after waking due to scheduling changes. So happy for that.
    sRPE: 8
    -
    COMPETITION DEADLIFT
    Warmups: 135x5x2, 225x5
    Set 1 275lbs 8 REPS RPE 6
    Set 2 285lbs 8 REPS RPE 7
    Set 3 285lbs 8 REPS RPE 7
    Summary: e1rm: 402 Volume: 24 Avg Int: 70%
    Notes: No issues, these went fine. Don't think I've ever done 8 rep deadlifts before, so I guess these were technically PRs, hooray!
    -
    COMPETITION BENCH
    Warmups: 45x5x2, 135x5
    Set 1 150lbs 8 REPS RPE 6
    Set 2 160lbs 8 REPS RPE 7
    Set 3 160lbs 8 REPS RPE 7
    Summary: e1rm: 226 Volume: 24 Avg Int: 70%
    Notes: Weaker than expected, but understandable considering yesterday's novelty movements and volume.
    -
    5-0-0 TEMPO FRONT SQUAT
    Warmups: 45x6, 115x6
    Set 1 145lbs 6 REPS RPE 6
    Set 2 155lbs 6 REPS RPE 7
    Set 3 165lbs 6 REPS RPE 8
    Set 4 165lbs 6 REPS RPE 8
    Set 5 165lbs 6 REPS RPE 8
    Summary: e1rm: 211 Volume: 30 Avg Int: 75%
    Notes: I know complaining about tempo squats is faux pas, but god damn these are awful. I felt very limited by cardiovascular endurance and not quad strength. Was nauseas and dizzy during the last 2 sets, really brought up my session RPE. My wrists were also really hurting, might need to rethink my front squat strategy.
    Last edited by llaffin; 12-13-2018, 01:48 AM.

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  • llaffin
    replied
    Trying out a table format for logging, so I can just easily fill in some excel cells and paste it over here. Unfortunately the formatting doesn't follow the ctrl+v too well, so I'll see if I want to stick to this format.
    WEEK ONE PIVOT
    DAY #1 MON. DEC 10, 2018
    Daily Summary: Entering a pivot/washout week since I'm immediately post-meet. Lots of fun tempo work this week.
    sRPE: 6
    COMPETITION SQUAT
    Warmups: 45x5x3, 135x5, 225x5
    Set 1 245lbs 8 REPS RPE 6
    Set 2 260lbs 8 REPS RPE 7
    Set 3 260lbs 8 REPS RPE 7
    Summary: e1rm: 366 Volume: 24 Avg Int: 70%
    Notes: Went from empty bar to finishing my last set in just 14 minutes. Enjoying the break from high intensity and doing some #cardio. Man, high bar squats feel so much better.
    COMPETITION PRESS
    Warmups: 45x5x2
    Set 1 95lbs 8 REPS RPE 6
    Set 2 100lbs 8 REPS RPE 7
    Set 3 100lbs 8 REPS RPE 7
    Summary: e1rm: 141 Volume: 24 Avg Int: 70%
    Notes: I've gotten significantly weaker on the press lol. I'm probably extra terrible at 8 reps right now too.
    5-0-0 TEMPO BENCH
    Warmups: 45x5, 95x5
    Set 1 115lbs 6 REPS RPE 6
    Set 2 125lbs 6 REPS RPE 7
    Set 3 135lbs 6 REPS RPE 8
    Set 4 135lbs 6 REPS RPE 8
    Set 5 135lbs 6 REPS RPE 8
    Summary: e1rm: 173 Volume: 30 Avg Int: 75%
    Notes: I can definitely bench more than 173 with a 5 second descent, but these were (good) burning so badly with just 1 plate.
    Last edited by llaffin; 12-13-2018, 01:49 AM.

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

    New log, who dis?

    My old log is a mess of programming and logging. I feel I've learned a ton about myself, my training, and programming in the last few months, spent months rehabbing my squat/DL and now I'm FINALLY over my persistent low back pain, and just finished my first meet, so I want to start a new log to celebrate a fresh new start to competition oriented programming. I feel more pumped and excited about training now than I ever have before.


    I'll kick this log off with a meet recap:
    • Did my first powerlifting meet ever on Dec 9 2018. It was a Canadian Powerlifting Union (CPU) / IPF sanctioned local meet
    • I competed in the Men's Open 83kg, weighing in at 78.0kg
    • Went 9/9 with a 165/105/182.5kg finish (364/231/402lbs)
    • That's an all time high bar squat PR, all time bench PR, and matches my best gym DL PR. My 3rd attempt bench looked like a routine [email protected] lol. Pretty confident I had 110/242 in me that day, if only I had a 4th attempt, oh well, it was a PR nonetheless. The taper week caused my bench strength to skyrocket unbeknownst to me, I guess I was carrying way more pressing fatigue than I thought.
    • There was almost 80 lifters total, placed 8th out of 10 in my class, 1st place had a 407 wilks vs my 320 or something. Meet MVP had a 472 wilks, so some strong dudes and dudettes showed up, it was cool (watching a 52kg woman squat 315 will always amaze me, and an unofficial Canadian squat record in one of the Masters I classes). Everyone there was extremely supportive and helpful, no matter how strong or weak they were, I hope it was a good representation of the powerlifting community as a whole.
    • Videos: https://www.instagram.com/p/BrL9F5vAfNl

    My stats of as today: Male, 27yo, 5'7 / 170cm, 78.0kg / 172lbs, 34" waist, ~20%BF according to navy seal calculator.

    Long term goals: slowly "fill out" the 83kg weight class over the next 3-5 years (83kg @ ~15%BF). So I've got about 8kg/17.5lbs of lean mass to gain and 2kg/4.5lbs of fat to lose lol... we'll see if my computer nerd genetics can do it Then hopefully I will Squat and Deadlift 500+ and Bench 315 - lifetime milestones of mine.
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