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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
    -
    INVERTED ROWS
    Time Weight Reps / Set Total Reps
    7 mins Bodyweight, from floor 8, 8, 8, 8, 7, 6, 5, 4 54
    Notes:
    -
    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:

    Comment


    • #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
      -
      2CT PAUSE SQUAT
      Prescription: [email protected], [email protected] 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.
      -
      TOUCH N' GO BENCH
      Prescription: [email protected], [email protected] 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: [email protected], [email protected] 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
        -
        2CT PAUSE DEADLIFT
        Prescription: [email protected], [email protected] 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: [email protected], [email protected] 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 [email protected]'s next week.
        -
        RDL
        Prescription: [email protected], [email protected] 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
          -
          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
            -
            COMPETITION SQUAT
            Prescription: [email protected], -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.
            -
            COMPETITION PRESS
            Prescription: [email protected], -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.
            -
            CLOSEGRIP BENCH
            Prescription: [email protected], [email protected], [email protected] 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
              -
              COMPETITION DEADLIFT
              Prescription: [email protected], -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 [email protected] pull.
              -
              COMPETITION BENCH
              Prescription: [email protected], -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.
              -
              3-0-3 TEMPO SSB SQUAT
              Prescription: [email protected], [email protected], [email protected] 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; 01-15-2019, 08:16 PM.

              Comment


              • #37
                WEEK SIX DEVELOPMENTAL
                GPP #1 WED. JAN 16, 2019
                Daily Summary:
                Bodyweight: 176.8lbs / 80.3kg sRPE: 5
                Session Length: 44m Arbitrary Units: 220
                -
                1-ARM DB ROW
                Time Weight Reps / Set Total Reps
                7 mins 45lbs 12, 5, 5, 5, 5, 5, 5, 4, 4 50
                Notes:
                -
                PLANKS
                Time Weight Reps / Set Total Reps
                7 mins Bodyweight 35 x 6, 40 250 sec
                Notes:
                -
                TRICEP PUSHDOWN (ROPE)
                Time Weight Reps / Set Total Reps
                5 mins 25lbs 12, 12, 12, 9, 8 53
                Notes:
                -
                BARBELL CURLS
                Time Weight Reps / Set Total Reps
                5 mins 45lbs 12, 12, 9, 7, 6 46
                Notes:
                -
                AIR BIKE (LISS)
                Time Distance Avg Speed Heart Rate
                25 mins 12.10km 29.04 km/h -
                Notes:

                Comment


                • #38
                  WEEK SIX DEVELOPMENTAL
                  DAY #3 THURS. JAN 17, 2019
                  Daily Summary: I felt lazy and unmotivated today after a long working day and just told myself to get the workout done - aaaand ended up putting up good numbers. Funny how that works.
                  Bodyweight: 177.2 / 80.5 sRPE: 7
                  Session Length: 1h 29m Arbitrary Units: 623
                  -
                  2CT PAUSE SQUAT
                  Prescription: [email protected], [email protected] x 4 sets
                  Warmups: 45x4x2, 135x4, 225x4, 275x1, 295x1
                  Set # WEIGHT (lbs) REPS RPE
                  1 310 1 7
                  2 325 1 8
                  3 300 3 8
                  4 300 3 8
                  5 300 3 8
                  6 300 3 8
                  Summary: e1rm: 351 Volume: 14 Avg Int: 86%
                  Notes: 325 and the back offs all moved really smoothly. This is first time in recent memory I wasn't sweating or out of breath from squats. I guess 4 reps is when cardio starts, heh.
                  -
                  TOUCH N' GO BENCH
                  Prescription: [email protected], [email protected] x 4 sets
                  Warmups: 45x5x2, 95x5, 135x3, 165x3, 185x1
                  Set # WEIGHT (lbs) REPS RPE
                  1 210 1 7
                  2 225 1 8
                  3 205 3 7.5
                  4 205 3 8
                  5 205 3 8
                  6 205 3 8.5
                  Summary: e1rm: 243 Volume: 14 Avg Int: 86%
                  Notes: Bench rebounded today, cool. 225 went really smoothly. The first set of 205 actually felt more like a 7.5, but by the last set things were getting tough. No shoulder ache though. PS: I actually had the pin on the left side one notch higher and was unracking the bar unevenly... didn't notice 'til I looked at the rack from a distance.
                  -
                  PRESS
                  Prescription: [email protected], [email protected], [email protected] x 4 sets
                  Warmups: 45x6
                  Set # WEIGHT (lbs) REPS RPE
                  1 95 6 6
                  2 100 6 7
                  3 105 6 8
                  4 105 6 8
                  5 105 6 8
                  6 105 6 8
                  Summary: e1rm: 135 Volume: 36 Avg Int: 77%
                  Notes:

                  Comment


                  • #39
                    WEEK SIX DEVELOPMENTAL
                    DAY #4 FRI. JAN 18, 2019
                    Daily Summary: Very happy with this session. This is the first period in my entire training history where deadlifts have been on a consistent roll. Steady progress for about 12 weeks now, no issues of non-specific low back pain that I had for 6 months last year.
                    Bodyweight: 177.0 / 80.5 sRPE: 8
                    Session Length: 1h 32m Arbitrary Units: 736
                    -
                    2CT PAUSE DEADLIFT
                    Prescription: [email protected], [email protected] x 4 sets
                    Warmups: 135x5x2, 185x3, 225x3, 275x2, 315x1
                    Set # WEIGHT (lbs) REPS RPE
                    1 345 1 7
                    2 365 1 8
                    3 335 3 8
                    4 335 3 8
                    5 335 3 8
                    6 335 3 8
                    Summary: e1rm: 394 Volume: 14 Avg Int: 87%
                    Notes: 365 actually felt like a bit of an undershoot, but the 335 backoffs felt just right. Deadlift continues to go really well.
                    -
                    2CT PAUSE BENCH
                    Prescription: [email protected], [email protected] x 4 sets
                    Warmups: 45x5x2, 95x5, 135x5, 165x1, 185x1, 205x1
                    Set # WEIGHT (lbs) REPS RPE
                    1 215 1 7
                    2 225 1 9
                    3 200 3 8
                    4 200 3 8
                    5 200 3 8
                    6 200 3 8.5
                    Summary: e1rm: 234 Volume: 14 Avg Int: 87%
                    Notes: 215 went up at light speed, way faster than my [email protected] comp bench the other day. But then 225 was a very obvious slow @9, even though form seemed on point. 200s were all around an 8, so my e1rm seems accurate. Pretty happy with the session, although my left shoulder ache was present again. It's just a mild, general non-specific ache, so I'm certain it's just fatigue related. Kinda hoping it'll go away on its own without having to deload at all. We'll see.
                    -
                    RDL
                    Prescription: [email protected], [email protected], [email protected] x 4 sets
                    Warmups: 135x6
                    Set # WEIGHT (lbs) REPS RPE
                    1 245 6 6
                    2 255 6 7
                    3 265 6 8
                    4 265 6 8
                    5 265 6 8
                    6 265 6 8
                    Summary: e1rm: 339 Volume: 36 Avg Int: 77%
                    Notes: Note to self: actually use straps next week like you said you were lol. Even with mix grip my last set was an @10 for grip strength.

                    Comment


                    • #40
                      WEEK SIX DEVELOPMENTAL
                      GPP #2 SAT. JAN 19, 2018
                      Daily Summary: I was very, very close to pushing this until tomorrow. For no reason other than laziness. I managed to force myself to do it today though.
                      Bodyweight: 177lbs / 80.4kg sRPE: 6
                      Session Length: 31m Arbitrary Units: 186
                      -
                      LAT PULLDOWN (CHINUP GRIP)
                      Time Weight Reps / Set Total Reps
                      7 mins 70lbs 10, 10, 10, 8, 8, 8 8 62
                      Notes:
                      -
                      V-SITS
                      Time Weight Reps / Set Total Reps
                      7 mins Bodyweight 33 x 7 231 sec
                      Notes:
                      -
                      DB LYING TRICEP EXTENSIONS
                      Time Weight Reps / Set Total Reps
                      5 mins 15lbs 12, 12, 12, 12 48
                      Notes:
                      -
                      DB CURLS
                      Time Weight Reps / Set Total Reps
                      5 mins 20lbs 10, 10, 10, 10 40
                      Notes:
                      -
                      AIR BIKE (HIIT)
                      Intervals # of Intervals Distance Avg Speed/Sprint
                      20s on / 100s off 6 1.76km 52.8 km/h
                      Notes:
                      Last edited by llaffin; 01-21-2019, 09:39 PM.

                      Comment


                      • #41
                        WEEK SEVEN SPECIALIZATION
                        DAY #1 MON. JAN 21, 2019
                        Daily Summary: Welp. Training continues to go really well. This feels like the most responsive to training I've ever been since I was a n00b. Nothing but positivity towards BBM group programming so far.
                        Bodyweight: 177.2 / 80.5 sRPE: 7.5
                        Session Length: 1h 32m Arbitrary Units: 690
                        -
                        COMPETITION SQUAT
                        Prescription: [email protected], -12% x 3 reps x 4 sets
                        Warmups: 45x5x3, 135x6, 185x4, 225x4, 275x2, 315x1
                        Set # WEIGHT (lbs) REPS RPE
                        1 340 1 7
                        2 355 1 8.25?
                        3 310 3 7
                        4 310 3 7
                        5 310 3 7
                        6 310 3 7
                        Summary: e1rm: 380 Volume: 14 Avg Int: 82%
                        Notes: I continue to be able to "just add 5 pounds" to my squat. cool.
                        -
                        COMPETITION PRESS
                        Prescription: [email protected], -8% x 3 reps x 3 sets
                        Warmups: 45x8x2, 75x3, 95x2, 115x1, 130x1
                        Set # WEIGHT (lbs) REPS RPE
                        1 140 1 6
                        2 150 1 8
                        3 140 3 7
                        4 140 3 7.5
                        5 140 3 7.5
                        Summary: e1rm: 162 Volume: 11 Avg Int: 86%
                        Notes: OHP continues to soar. Leah told me at the Toronto BBM seminar to be way more aggressive with my press, get emotional with it (I'm a very calm and reserved lifter), and that advice is paying off now. 140 looked like I pressed the empty bar, so I went for 150 and it was honestly an "easy" 8. Maybe a 7.5. I rounded my back offs up to 140 and it was a good call.
                        -
                        TOUCH N' GO BENCH
                        Prescription: [email protected], [email protected], [email protected] x 4 sets
                        Warmups: 45x6, 95x6, 135x6
                        Set # WEIGHT (lbs) REPS RPE
                        1 155 6 6
                        2 165 6 7
                        3 175 6 8
                        4 175 6 8
                        5 175 6 8
                        6 175 6 8
                        Summary: e1rm: 224 Volume: 36 Avg Int: 76%
                        Notes: Playing these conservatively, the shoulder ache continues to be cranky and seems sensitive to intensity but not volume.
                        Last edited by llaffin; 01-21-2019, 09:40 PM.

                        Comment


                        • #42
                          WEEK SEVEN SPECIALIZATION
                          DAY #2 TUES. JAN 22, 2019
                          Daily Summary: Just another day with the barbell.
                          Bodyweight: 176.6lbs / 80.3kg sRPE: 8
                          Session Length: 1h 27m Arbitrary Units: 696
                          -
                          COMPETITION DEADLIFT
                          Prescription: [email protected], -12% x 3 reps x 4 sets
                          Warmups: 135x5x2, 185x3, 225x3, 275x2, 315x1, 335x1, 355x1
                          Set # WEIGHT (lbs) REPS RPE
                          1 375 1 7
                          2 405 1 9.5
                          3 340 3 7
                          4 340 3 7
                          5 340 3 7
                          6 340 3 7
                          Summary: e1rm: 413 Volume: 14 Avg Int: 83%
                          Notes: More ego deadlifting. 375 looked like I casually stood up and accidentally happened to have a barbell in my hands, so I went for 4 plates expecting an 8.5, but got a 9.5. It sure was heavy, popped off the floor with speed but got real grindy at the knees.
                          -
                          COMPETITION BENCH
                          Prescription: [email protected], -8% x 3 reps x 3 sets
                          Warmups: 45x6, 95x6, 135x6, 155x3, 175x1, 195x1
                          Set # WEIGHT (lbs) REPS RPE
                          1 215 1 7
                          2 225 1 8
                          3 205 3 8
                          4 205 3 8
                          5 205 3 8
                          Summary: e1rm: 242 Volume: 11 Avg Int: 86%
                          Notes: There we go, 225 looking like a true @8. Some mild shoulder crankiness still there. My desire to PR or ER is probably gonna have me continuing to ignore the ache til this intensity phase is done, and then take it light when I'm back in hypertrophy/developmental.
                          -
                          3-0-3 TEMPO SSB SQUAT
                          Prescription: [email protected], [email protected], [email protected] x 4 sets
                          Warmups: 45x6
                          Set # WEIGHT (lbs) REPS RPE
                          1 150 6 6
                          2 160 6 7
                          3 170 6 8
                          4 170 6 8
                          5 170 6 8
                          6 170 6 8
                          Summary: e1rm: 219 Volume: 36 Avg Int: 76%
                          Notes: Huff puff. These are actually supposed to be done comp squat style, but for compliance and enjoyment reasons I will continue to SSB them.
                          Last edited by llaffin; 01-22-2019, 10:46 PM.

                          Comment


                          • #43
                            WEEK SEVEN SPECIALIZATION
                            GPP #1 WED. JAN 23, 2019
                            Daily Summary: Only 1x/week GPP now. Which I'm very glad about. I was very gung-ho after my meet, but my motivation and will to do these GPP days is rapidly declining. It's becoming a bit of a chore.
                            Bodyweight: 176.2 / 80.1 sRPE: 5
                            Session Length: 44m Arbitrary Units: 220
                            -
                            INVERTED ROWS
                            Time Weight Reps / Set Total Reps
                            7 mins Bodyweight, from floor 8, 7, 7, 7, 7, 7, 6, 5 54
                            Notes:
                            -
                            PLANKS
                            Time Weight Reps / Set Total Reps
                            7 mins Bodyweight 40s x 7 280 sec
                            Notes: These are quickly getting a bit too easy.
                            -
                            TRICEP PUSHDOWN (ROPE)
                            Time Weight Reps / Set Total Reps
                            5 mins 25lbs 12, 12, 10, 10, 10 54
                            Notes:
                            -
                            BARBELL CURLS
                            Time Weight Reps / Set Total Reps
                            5 mins 45lbs 12, 12, 10, 10, 10 54
                            Notes:
                            -
                            AIR BIKE (LISS)
                            Time Distance Avg Speed Heart Rate
                            25 mins 12.41km 29.8 km/h -
                            Notes:

                            Comment


                            • #44
                              WEEK SEVEN SPECIALIZATION
                              DAY #3 THURS. JAN 24, 2019
                              Daily Summary: What a wonky ride today: failed my first squat EVER in my entire training career with a side of bench PRs.
                              Bodyweight: 176.6 / 80.2 sRPE: 8
                              Session Length: 1h 33m Arbitrary Units: 744
                              -
                              2CT PAUSE SQUAT
                              Prescription: [email protected], [email protected] x 4 sets
                              Warmups: 45x4x2, 135x4, 225x4, 275x1, 295x1
                              Set # WEIGHT (lbs) REPS RPE
                              1 315 1 7
                              2a 330 0 11
                              2b 330 1 8
                              3 302.5 3 8
                              4 302.5 3 8
                              5 302.5 3 8
                              6 305 3 8
                              Summary: e1rm: 356 Volume: 14 Avg Int: 86%
                              Notes: RIP. My Ohio power bar is narrow from collar to collar than my old bar, I'm not used to it. So on my first attempt with 330, the plates smashed into the left pin and toppled me over. I'd say this is an example of why you should always squat with safeties... but the safeties are what made me fail. To add to the amusement, I realized 3 sets into my backoffs that I was missing a 2.5lbs plate on the left side.
                              -
                              TOUCH N' GO BENCH
                              Prescription: [email protected], [email protected] x 4 sets
                              Warmups: 45x5x2, 95x5, 135x3, 165x3, 185x1, 205x1
                              Set # WEIGHT (lbs) REPS RPE
                              1 220 1 7
                              2 235 1 9
                              3 210 3 8
                              4 205 3 8
                              5 200 3 8
                              6 200 3 8
                              Summary: e1rm: 244 Volume: 14 Avg Int: 86%
                              Notes: Ego Lifting Pt. 57: All time bench PR! Beat my meet PR bench of 231 with a [email protected] TnG. I knew it would be an overshoot but I wanted that PR. My shoulders kept asking me to take 5lbs off the bar for the back offs lol. OHP is totally fine but they continue to be cranky from bench. Two more weeks guys, lemme nail 245 and then you can have a break, please and thanks. If you're reading this, feel free to call me out on my bullshit.
                              -
                              PRESS
                              Prescription: [email protected], [email protected], [email protected] x 4 sets
                              Warmups: 45x6
                              Set # WEIGHT (lbs) REPS RPE
                              1 100 6 6
                              2 105 6 7
                              3 110 6 8
                              4 110 6 8
                              5 110 6 8
                              6 110 6 8
                              Summary: e1rm: 141 Volume: 36 Avg Int: 77%
                              Notes: Yeah see, no shoulder issues at all here.
                              Last edited by llaffin; 01-25-2019, 12:57 AM.

                              Comment


                              • teddyd
                                teddyd commented
                                Editing a comment
                                Oops for squats...

                                \o/ for bench!

                                OI! Imma calling you out for bullshit! Keep to @8. We don't want you doing some damage in there and then you don't bench for weeks or months, and probably don't press either. Then who cares if you got 245lbs. Come on son! You know this (that is why you asked to be called out ).

                              • llaffin
                                llaffin commented
                                Editing a comment
                                Heh. If I chant "Pain is a product of the brain! Bio-Psycho-Social!" to myself while I continue to bench heavy, I'll be fine right?

                              • teddyd
                                teddyd commented
                                Editing a comment
                                Yup, that’ll work!

                            • #45
                              WEEK SEVEN SPECIALIZATION
                              DAY #4 FRI. JAN 25, 2019
                              Daily Summary: Spent the afternoon in downtown Toronto to go my first protest, against my provincial government. Over 4,000 people showed up, so it was a cool experience. Then came home to do some deadies.
                              Bodyweight: 176.8 / 80.3 sRPE: 7.5
                              Session Length: 1h 23m Arbitrary Units: 623
                              -
                              2CT PAUSE DEADLIFT
                              Prescription: [email protected], [email protected] x 4 sets
                              Warmups: 135x5x2, 185x3, 225x3, 275x2, 315x1
                              Set # WEIGHT (lbs) REPS RPE
                              1 350 1 7
                              2 370 1 8
                              3 340 3 8
                              4 340 3 8
                              5 340 3 8
                              6 340 3 8
                              Summary: e1rm: 400 Volume: 14 Avg Int: 86%
                              Notes: Pause deadlifts really not much weaker than my comp DL. Only ~8% difference or so? My (mixed) grip was giving out on the last set. I've never had that happen before, grip has never been an issue. Am I finally strong enough to experience grip fatigue? Or maybe it's cuz I've been doing my RDLs without straps lol.
                              -
                              PIN BENCH
                              Prescription: [email protected], [email protected] x 4 sets
                              Warmups: 45x5x2, 95x5, 135x5, 165x3
                              Set # WEIGHT (lbs) REPS RPE
                              1 185 1 7
                              2 195 1 8
                              3 180 3 8
                              4 180 3 8
                              5 180 3 8
                              6 180 3 8
                              Summary: e1rm: 211 Volume: 14 Avg Int: 87%
                              Notes: These were all very conservative @8s, since teddyd called me out Some shoulder ache present, but less than yesterday. Definitely feels correlated with weight on the bar, which is good news.
                              -
                              RDL
                              Prescription: [email protected], [email protected], [email protected] x 4 sets
                              Warmups: None
                              Set # WEIGHT (lbs) REPS RPE
                              1 245 6 6
                              2 255 6 7
                              3 265 6 8
                              4 265 6 8
                              5 265 6 8
                              6 265 6 8
                              Summary: e1rm: 341 Volume: 36 Avg Int: 77%
                              Notes: Used straps this time. I admittedly have no idea how to effectively use straps lol ... I struggle to get them on and have them tight enough. Practice makes perfect I guess.
                              Last edited by llaffin; 01-26-2019, 12:20 AM.

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