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

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  • llaffin
    replied
    Thurs June 18 2020
    Week 1 Day 3, Low Stress


    --

    Seated Barbell Press | 95 lbs x 11,11 reps @ 7

    High Incline Bench (60°) | 95 lbs x 12,12 reps @ 7

    EZ Bar Skullcrusher | 45 lbs x 12,12 reps @ 7

    Barbell Upright Row | 45 lbs x 15,15 reps @ 7

    Close Grip Bench Press | 135 lbs x 13,13 reps @ 7

    --

    Bulgarian Split Squat | 50 lbs x 12 reps x 3 sets @ 7

    Dumbbell Calf Raise | 30 lbs x 12 reps x 4 sets @ 7

    --

    10 minute Legs & Core HIIT Circuit

    --

    7 day avg BW: 162.9 lbs
    Session Length: 75m
    Session RPE: 7

    Leave a comment:


  • llaffin
    replied
    Wed June 17 2020
    Week 1 GPP 1

    Run
    | 3:00, 600 meters, 5'00" pace (3 x 200m intervals)

    Air Bike | 30:00 @ RPE 6

    Leave a comment:


  • llaffin
    replied
    Tues June 16 2020
    Week 1 Day 2, Low Stress

    --


    Barbell Curl | 55 lbs x 12 reps x 2 sets @ 7

    Dumbbell Twist Curl | 30 lbs x 15 reps x 2 sets @ 7

    Barbell Face Pull | 45 lbs x 15 reps x 2 sets @ 7

    Dumbbell Rear Lateral Raise | 20 lbs x 15 reps x 2 sets @ 7

    Strict Chin Up | Body weight x 8, 6 reps @ 7

    --

    Tempo Deadlift | 175 lbs x 8 reps x 4 sets

    Banded Hamstring Curl | Purple Band x 10 reps x 3 sets

    --

    10 minute Legs & Core HIIT Circuit

    --

    7 day avg BW: 162.8 lbs
    Session Length: 77m
    Session RPE: 7
    Last edited by llaffin; 06-17-2020, 06:05 PM.

    Leave a comment:


  • ropable
    commented on 's reply
    Swole is the goal.

  • llaffin
    replied
    So after some more thinking, I've shifted my programming one last time I'm going full body building (upper body emphasis) + gpp/conditioning (lots of jogging, HIIT, and circuits). Strength is out the window, for now. I'm excited about exploring an entirely new avenue of training. I'll try it for 20-25 weeks and see if there's any noticeable changes in upper body composition lol. I'll probably be very hungry for some 1RM training again by then, we'll see.

    I'm doing some "self-programming", heavily basing it off resources from RP (Mike Israetel), BBM, Eric Helms, and Greg Nuckols and my own training history. 4 days, I guess roughly a push/pull split.

    Mon June 15 2020
    Week 1 Day 1, Low Stress


    --

    JM Press | 55 lbs x 14 reps x 2 sets @ 7

    EZ Bar Overhead Triceps Extension | 40 lbs x 14 reps x 2 sets @ 7

    Standing Barbell Press | 95 lbs x 10, 8 reps @ 7

    Dumbbell Side Lateral Raise | 20 lbs x 10 reps x 2 sets @ 7

    Close Grip Incline Bench (45°) | 95 lbs x 14, 12 reps @ 7

    --

    Front Squat | 155 lbs x 8 reps x 4 sets

    I think this is the first squat session I didn't even think about my glute. Weight is still light, but glute is feeling 100%. I'm just going to keep slowly adding 10 lbs/week and see what comes first: glute pain or a true RPE 7-8.

    Banded Knee Extension | Purple Band x 15 reps x 3 sets

    --

    10 minute Legs & Core HIIT Circuit

    --

    7 day avg BW: 163.2 lbs
    Session Length: 75m
    Session RPE: 7
    Last edited by llaffin; 06-17-2020, 06:05 PM.

    Leave a comment:


  • llaffin
    replied
    W​​​​eek 2 Weekend GPP

    Jog (trail path)
    7 mins, 1.04km, 6'58" pace, RPE 4

    Bad case of shin splints already, lol. Even 1km was hurting a lot. Gonna take a week off of running (use bike instead) and then really ease my way back into it.

    Circuit Training
    15 mins
    (40 sec per exercise, repeat circuit til time cap):
    • Squats
    • Push ups
    • Hip Thrusts
    • Mountain Climbers
    • Forward Lunges
    • Walking planks
    • Lateral Lunges
    ~30k hiking steps

    Leave a comment:


  • llaffin
    commented on 's reply
    Thanks man! And good luck with your hip/groin man!

  • RoryB
    replied
    Nice job working through the pain and seeing what you can do.

    I’ve been dealing with a hip/groin issue so I can empathize.

    definitely going to follow along to see how ATS goes.

    Leave a comment:


  • llaffin
    replied
    Week 2 Day 4 | Fri June 12th 2020

    Overhead Press
    95lbs x 9 reps x 3 sets
    95lbs x 13 reps @ RPE 10

    Barbell Shrug
    155lbs x 11 reps x 3 sets
    155lbs x 15 reps @ 9

    Bulgarian Split Squat
    40lbs x 11 reps x 3 sets
    40lbs x 15 reps @ RPE 9.5

    --

    Banded Hamstring Curl
    Purple Band x 12 reps x 3 sets

    Calf Raise
    40lbs x 15 reps x 3 sets

    Banded Triceps Pushdown
    Purple Band x 15 reps x 2 sets

    Barbell Upright Row
    35lbs x 12 reps x 2 sets

    --

    7-Day Bodyweight Avg: n/a
    Session Length: 80m
    Session RPE: 7

    Leave a comment:


  • llaffin
    replied
    Week 2 Day 3 | Thurs June 11th 2020

    Tempo Deadlift
    165lbs x 9 reps x 3 sets
    165lbs x 15 reps @ RPE "7"

    Close Grip Bench Press
    135lbs x 11 reps x 3 sets
    135lbs x 15 reps @ 9

    Barbell Row
    135lbs x 8 reps x 3 sets
    135lbs x 9 reps @ RPE 9.5

    --

    EZ Bar Curl
    45lbs x 12 reps x 2 sets

    Hammer Curl
    15lbs x 10 reps x 2 sets

    Dumbbell Facepull
    20lbs x 12 reps x 2 sets

    Banded Facepull
    Red band x 20 reps x 2 sets

    --

    7-Day Bodyweight Avg: n/a
    Session Length: 73m
    Session RPE: 7

    Leave a comment:


  • llaffin
    replied
    Gonna be sure to log my gpp/running work now too since it's an important goal of mine at the moment.

    W​​​​eek 1 GPP 1 | Wed June 3rd 2020

    Jog (pavement)
    20 mins, 3.79km, 5'17" pace, RPE 8


    W​​​​eek 1 GPP 2 | Sat June 6th 2020

    Air Bike
    25 mins, RPE 6

    --


    W​​​​eek 2 GPP 1 | Wed June 10th 2020

    Jog (pavement)
    15 mins, 2.98km, 5'02" pace, RPE 9

    Leave a comment:


  • llaffin
    commented on 's reply
    Thanks man!

  • FrankD
    commented on 's reply
    Nice job on the bench PR! I've been on BBM-style programming for a year and a half, and share your love of BBM, desire to do your own thing, and admiration for the work of Greg Nuckols. I'm finishing up a few more weeks of BBM Hypertrophy I and also planning to switch to average to savage for a while. I am interested to see how the transition works for you. Keep up the good work and get those gainz!
    Last edited by FrankD; 06-10-2020, 01:43 AM.

  • llaffin
    replied
    Went a lil too light on the pressing. Guess I'm already adapting to these rep ranges - I was struggling to find any pushing strength the last couple sessions, but not this one.

    Week 2 Day 2 | Tues June 9th 2020

    1ct Pause Bench Press
    160lbs x 9 reps x 3 sets
    160lbs x 13 reps @ RPE 9.5

    Safety Bar Squat
    145lbs x 11 reps x 3 sets
    145lbs x 15 reps @ "7"

    Seated Press
    80lbs x 11 reps x 3 sets
    80lbs x 16 reps @ RPE 10

    --

    Barbell Skullcrusher
    45lbs x 10 reps x 2 sets

    EZ Bar Overhead Triceps Extension
    35lbs x 15 reps x 2 sets

    Dumbbell Side Lateral Raise
    10lbs x 12 reps x 2 sets

    Pull Up
    Bodyweight x 8 reps x 3 sets

    --

    7-Day Bodyweight Avg: n/a
    Session Length: 78m
    Session RPE: 7.5
    Last edited by llaffin; 06-09-2020, 10:15 PM.

    Leave a comment:


  • llaffin
    commented on 's reply
    //I may have too much time on my hands ...
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