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

[llaffin]

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

[llaffin]

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.

[llaffin]

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.

[llaffin]

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.

[llaffin]

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.

[llaffin]

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.

[llaffin]

Oh yeah, did some conditioning today too:

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

Air bike
30 mins @ 6

[llaffin]

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]

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.

[ropable]

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]

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.

[llaffin]

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.

[llaffin]

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.

[llaffin]

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

[llaffin]

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