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

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  • #31
    WEEK FIVE DEVELOPMENTAL
    GPP #1 WED. JAN 9, 2019
    Daily Summary: GPP work decreases over the next 5 weeks. I guess to dissapate some systemic fatigue.
    Bodyweight: 176.8lbs / 80.3kg sRPE: 5
    Session Length: 44m Arbitrary Units: 220
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    INVERTED ROWS
    Time Weight Reps / Set Total Reps
    7 mins Bodyweight, from floor 8, 8, 8, 8, 7, 6, 5, 4 54
    Notes:
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    PLANKS
    Time Weight Reps / Set Total Reps
    7 mins Bodyweight 34 x 6, 40 244 sec
    Notes:
    -
    TRICEP PUSHDOWN (ROPE)
    Time Weight Reps / Set Total Reps
    5 mins 25lbs 15, 10, 8, 8, 8 49
    Notes:
    -
    BARBELL CURLS
    Time Weight Reps / Set Total Reps
    5 mins 45lbs 12, 10, 8, 8, 8 46
    Notes:
    -
    AIR BIKE (LISS)
    Time Distance Avg Speed Heart Rate
    25 mins 12.56km 30.14 km/h -
    Notes:

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    • #32
      WEEK FIVE DEVELOPMENTAL
      DAY #3 THURS. JAN 10, 2019
      Daily Summary: UPS is basically holding my package hostage, and customer service is pretty useless. Needless to say I went into this session pretty cranky.
      Bodyweight: 176.6lbs / 80.2kg. sRPE: 8
      Session Length: 1h 16m Arbitrary Units: 608
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      2CT PAUSE SQUAT
      Prescription: 1@8, 4@8 x 4 sets
      Warmups: 45x4x3, 135x4, 185x4, 225x4, 275x1
      Set # WEIGHT (lbs) REPS RPE
      1 295 1 7
      2 315 1 8
      3 285 4 8
      4 285 4 8
      5 285 4 8
      6 285 4 8
      Summary: e1rm: 342 Volume: 18 Avg Int: 84%
      Notes: Although this isn't groundbreaking weight for me, these felt much better than Mondays squats, it was a good session.
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      TOUCH N' GO BENCH
      Prescription: 1@8, 4@8 x 4 sets
      Warmups: 45x5x2, 95x5, 135x4, 165x2, 185x1
      Set # WEIGHT (lbs) REPS RPE
      1 205 1 7
      2 215 1 8
      3 195 4 8
      4 195 4 8
      5 195 4 8
      6 195 4 8
      Summary: e1rm: 233 Volume: 18 Avg Int: 84%
      Notes: Bench felt like crap today. 215 felt like an honest @8, and the 195 backoffs confirmed that. I just remembered today too that I hit my first 225 for an @10 back in August, and in 5 months since then I still haven't actually done 235 lol. Dat progress.
      -
      PRESS
      Prescription: 8@7, 8@8 x 3 sets
      Warmups: 45x8
      Set # WEIGHT (lbs) REPS RPE
      1 95 8 7
      2 100 8 8
      3 100 8 8
      4 100 8 8
      Summary: e1rm: 135 Volume: 32 Avg Int: 73%
      Notes:

      Comment


      • #33
        WEEK FIVE DEVELOPMENTAL
        DAY #4 FRI. JAN 11, 2019
        Daily Summary: Got my new gear today: a Rogue Ohio Power Bar and Rogue Utility Bench! I've been using a cheap stiff 32mm bar with shitty knurling and a crappy soft 20" tall bench cuz I bought the stuff before I knew better. Finally upgraded to a sweet 29mm bar and 18" firm af competition/IPF bench.
        Bodyweight: 176.6lbs sRPE: 7
        Session Length: 1h 21m Arbitrary Units: 567
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        2CT PAUSE DEADLIFT
        Prescription: 1@8, 4@8 x 4 sets
        Warmups: 135x5x2, 185x4, 225x4, 275x2, 315x1
        Set # WEIGHT (lbs) REPS RPE
        1 335 1 7
        2 345 1 7.5
        3 315 4 8
        4 315 4 8
        5 315 4 8
        6 315 4 8
        Summary: e1rm: 380 Volume: 18 Avg Int: 82%
        Notes: Oh lawdy, this bar <3. The thinner diameter and aggressive knurling makes such a difference. And I can actually pull some slack / bend the bar a bit now too. Dunno how much was the bar or just feeling stronger today, but these felt easy and great. Excited for Comp DL day.
        -
        2CT PAUSE BENCH
        Prescription: 1@8, 4@8 x 4 sets
        Warmups: 45x5x2, 95x5, 135x5, 165x2, 185x1
        Set # WEIGHT (lbs) REPS RPE
        1 195 1 7
        2 205 1 8
        3 185 4 8
        4 185 4 8
        5 185 4 8
        6 185 4 8
        Summary: e1rm: 221 Volume: 18 Avg Int: 82%
        Notes: The shorter and firmer bench makes such a difference too. Bench felt better today than the rest of the week, but nothing special weight wise. My shoulders are just very slightly achy this week, I think I've been pushing the intensity on bench a little too much. I'll try and be more realistic with my 1@8's next week.
        -
        RDL
        Prescription: 8@7, 8@8 x 3 sets
        Warmups: 135x8
        Set # WEIGHT (lbs) REPS RPE
        1 225 8 7
        2 245 8 8
        3 245 8 8
        4 245 8 8
        Summary: e1rm: 332 Volume: 32 Avg Int: 72%
        Notes: Note to self: use straps next week lol.

        Comment


        • #34
          WEEK FIVE HYPERTROPHY
          GPP #2 SAT. JAN 12, 2018
          Daily Summary:
          Bodyweight: 176.4lbs / 80.2kg sRPE: 6
          Session Length: 31m Arbitrary Units: 186
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          LAT PULLDOWN (CHINUP GRIP)
          Time Weight Reps / Set Total Reps
          7 mins 70lbs 12, 12, 10, 9, 8, 8 8 67
          Notes:
          -
          V-SITS
          Time Weight Reps / Set Total Reps
          7 mins Bodyweight 32 x 7 224 sec
          Notes:
          -
          DB LYING TRICEP EXTENSIONS
          Time Weight Reps / Set Total Reps
          5 mins 15lbs 12, 12, 12, 10, 10 56
          Notes:
          -
          DB CURLS
          Time Weight Reps / Set Total Reps
          5 mins 20lbs 10, 9, 9, 9, 9 46
          Notes:
          -
          AIR BIKE (HIIT)
          Intervals # of Intervals Distance Avg Speed/Sprint
          20s on / 100s off 6 1.68km 50.4 km/h
          Notes: Wow. Sprinting is ..like .. really hard. First HIIT session in many, many moons.

          Comment


          • #35
            WEEK SIX DEVELOPMENTAL
            DAY #1 MON. JAN 14, 2019
            Daily Summary: Good day. Hit squat and press e1rm PRs and felt like my RPEs were realistic and accurate.
            Bodyweight: 177.0lbs / 80.4kg sRPE: 7.5
            Session Length: 1h 27m Arbitrary Units: 653
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            COMPETITION SQUAT
            Prescription: 1@8, -14% x 4 reps x 4 sets
            Warmups: 45x5x3, 135x6, 185x4, 225x4, 275x2, 315x1
            Set # WEIGHT (lbs) REPS RPE
            1 335 1 7
            2 350 1 8
            3 300 4 7
            4 300 4 7
            5 300 4 8
            6 300 4 8
            Summary: e1rm: 378 Volume: 18 Avg Int: 82%
            Notes: 350 this week felt much better than last week. Solid @8.
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            COMPETITION PRESS
            Prescription: 1@8, -14% x 4 reps x 4 sets
            Warmups: 45x8x2, 75x3, 95x2, 115x1, 125x1
            Set # WEIGHT (lbs) REPS RPE
            1 135 1 nailed it
            2 145 1 8
            3 125 4 7
            4 125 4 7
            5 125 4 7
            6 125 4 7
            Summary: e1rm: 157 Volume: 18 Avg Int: 81%
            Notes: I surprised myself at how easy 145 flew up - this ought to be the strongest I've ever been on the press.
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            CLOSEGRIP BENCH
            Prescription: 6@6, 6@7, 6@8 x 4 sets
            Warmups: 45x6, 95x6, 135x6
            Set # WEIGHT (lbs) REPS RPE
            1 160 6 6
            2 165 6 7
            3 170 6 8
            4 170 6 8
            5 170 6 8
            6 170 6 8
            Summary: e1rm: 218 Volume: 36 Avg Int: 77%
            Notes: These felt like a slight undershoot in RPE but the shoulder ache is absent, so I'll take it.

            Comment


            • #36
              WEEK SIX DEVELOPMENTAL
              DAY #2 TUES. JAN 15, 2019
              Daily Summary: I really wanted to nap instead of train today, but the work got done and it was a fine session. Session took longer than normal, guess I was less focused and slacking off.
              Bodyweight: 177.0lbs / 80.4kg sRPE: 7.5
              Session Length: 1h 31m Arbitrary Units: 682
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              COMPETITION DEADLIFT
              Prescription: 1@8, -14% x 4 reps x 4 sets
              Warmups: 135x5x2, 185x4, 225x4, 275x2, 315x1, 345x1, 365x1
              Set # WEIGHT (lbs) REPS RPE
              1 385 1 7.5
              2 405 1 9
              3 330 4 7
              4 330 4 7
              5 330 4 7
              6 330 4 7
              Summary: e1rm: 421 Volume: 18 Avg Int: 81%
              Notes: So I honestly have no idea how to judge heavy deadlift RPE. Everything over 315 feels heavy. 385 felt like a head exploding @9, but my camera said it moved at the same speed as 365. Kinda knew in the back of my head that 405 would be an overshoot, but I wanted to pull it. Solid @9. Definitely could have got another slow moving rep out but no way was I tripling it. First submaximal 4 plate DL, I'm happy. Took an extra 5lbs off my back offs to account for fatigue from the 1@9 pull.
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              COMPETITION BENCH
              Prescription: 1@8, -14% x 4 reps x 4 sets
              Warmups: 45x5x2, 95x4, 135x4, 165x1, 185x1
              Set # WEIGHT (lbs) REPS RPE
              1 205 1 7
              2 215 1 8
              3 185 4 7
              4 185 4 7
              5 185 4 7
              6 185 4 7
              Summary: e1rm: 232 Volume: 18 Avg Int: 81%
              Notes: Im on a linear regression for bench lol. 225, to 220, to 215 this week. Feeling weak on it, unlike squat and deadlift and even press. I'll just have to trudge onwards and see if it starts responding soon.
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              3-0-3 TEMPO SSB SQUAT
              Prescription: 6@6, 6@7, 6@8 x 4 sets
              Warmups: 45x6
              Set # WEIGHT (lbs) REPS RPE
              1 145 6 6
              2 155 6 7
              3 165 6 8
              4 165 6 8
              5 165 6 8
              6 165 6 8
              Summary: e1rm: 209 Volume: 36 Avg Int: 76%
              Notes: I don't really know how to judge RPE for these since I can't use change in bar speed, and the quad fire and exploding lungs really cloud judgement in how many reps are in the tank. I just interpret @8 to mean "challenging set" instead.
              Last edited by llaffin; Yesterday, 08:16 PM.

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