Announcement

Collapse
No announcement yet.

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

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • llaffin
    replied

    Happy Canada Day


    Wed July 1 2020
    Meso 1 | Week 2 Day 3
    Arms Focused Upper


    JM Press
    60 lbs x 14, 14, 14, 13 reps @ RPE 7

    EZ Bar Overhead Triceps Extension
    50 lbs x 14, 13, 12, 11 reps @ RPE 7

    Close Grip Bench Press
    145 lbs x 10, 10, 10 reps @ RPE 7

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

    Banded Parallel Pulldown
    Black Band x 15, 15, 14 reps @ RPE 7

    Leave a comment:


  • llaffin
    replied
    Tue June 30 2020
    Meso 1 | Week 2 Day 2
    Quad Focused Lower


    Front Squat
    175 lbs x 12, 12, 12 reps @ RPE 7

    High Bar Squat
    195 lbs x 10, 10, 10 reps @ RPE 7

    Banded Hamstring Curl
    Purple Band x 15, 13, 12, 11 reps @ RPE 7

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

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

    Notes
    Absolutely nothing from the glute. We building some momentum.

    Leave a comment:


  • llaffin
    replied
    Mon June 29 2020
    Week 2 Day 1
    Chest Focused Upper


    Incline Bench Press (30°)
    145 lbs x 11, 11, 11 reps @ RPE 7

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

    Flat Bench Press
    145 lbs x 13, 12, 11 reps @ RPE 7

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

    Bent Over Barbell Row
    105 lbs x 14, 12, 11 reps @ RPE 7

    Notes
    Chest flyes felt better this week. It's a great isometric biceps exercise lol.

    Leave a comment:


  • llaffin
    replied
    Sat June 27 2020
    Meso 1 | Week 1 Day 6
    Ham & Shoulder Focused


    Stiff Leg Deadlift
    185 lbs x 8, 8, 8 reps @ RPE 7

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

    Standing Barbell Press
    105 lbs x 10, 10, 9 reps @ RPE 7

    Dumbbell Upright Row
    40 lbs x 15, 15, 15, 15 reps @ RPE 7

    Bent Over Barbell Shrug
    185 lbs x 15, 15, 14 reps @ RPE 7

    Notes
    Glute 100%. Not a peep all week. Cool.

    Leave a comment:


  • llaffin
    replied
    Fri June 26 2020
    Meso 1 | Week 1 Day 5
    Back Focused Upper


    Chin Up
    Body Weight x 10, 9 reps @ RPE 7

    Assisted Pull Up
    Black Band x 10, 9 reps @ RPE 7

    T-Bar Row
    70 lbs x 15, 15 reps @ RPE 7

    2-Arm Dumbbell Curl
    40 lbs x 14, 13, 12 reps @ RPE 7

    Incline Dumbbell Curl
    30 lbs x 10, 10, 9 reps @ RPE 7

    Notes
    Fun workout. Back training is nice, and a ton of biceps work.
    T-Bar row just lists plate weight on one end of the barbell.

    Leave a comment:


  • llaffin
    replied
    Thurs June 25 2020
    Meso 1 | Week 1 Day 4
    Glute Focused Lower


    Sumo Deadlift
    185 lbs x 8, 8, 8 reps

    2" Deficit Deadlift
    185 lbs x 8, 8, 8 reps

    Close Stance SSB Squat
    135 lbs x 12, 12 reps

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

    Hanging Knee Raise
    Body Weight x 5, 5, 5 reps @ RPE 7

    Notes
    Glute felt 100%, not a single sensation. Still only 185, but 6 sets/ 48 reps at this weight, plus 2 sets of light squats, without any symptoms is major progress. 10lbs/wk is painfully slow, but could potentially be repping 3 plates again in 12 weeks.

    Hanging Knee raises hard af.

    Leave a comment:


  • llaffin
    commented on 's reply
    Oh yeah, did some conditioning today too:

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

    Air bike
    30 mins @ 6

  • llaffin
    commented on 's reply
    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

  • llaffin
    replied
    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.

    Leave a comment:


  • ropable
    commented on 's reply
    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
    replied
    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.

    Leave a comment:


  • llaffin
    replied
    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.

    Leave a comment:


  • llaffin
    replied
    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.

    Leave a comment:


  • llaffin
    replied
    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

    Leave a comment:


  • llaffin
    replied
    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

    Leave a comment:

Working...
X