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

[teddyd]

Ooh! Nice.
I hope it works out well for you.

[llaffin]

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]

Lol right? Reeaally wishing I had access to a leg press

[teddyd]

Noice going at the meet Luc.

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

[PWard]

5-0-0 Tempo Front Squat... Ouch! LOL.

[llaffin]

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.

[llaffin]

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.

[llaffin]

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.