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

[Alex_P]

Hey Luc can I ask where you got this layout to note down your log or did you make it yourself. Cheers, Alex.

[llaffin]

Made it myself in an excel sheet and then just ctrl+c ctrl+v 'd it into here. Now I just copy/paste the tables from within here and all the formatting is kept except the font colour

[Alex_P]

Nice one! Really enjoy following your log and has inspired to me to attempt to do the same :]

[llaffin]

Thank man! Looking forward to your log

[llaffin]

WEEK EIGHT		SPECIALIZATION
DAY #1		MON. JAN 28, 2019
Daily Summary:	Got next month's training block and the intensity phase goes on a lot longer than I thought. Downside to group programming is that I'm kinda blind to the coach's intent with the next month. Kind of surprised Jordan has us doing 7 specialization weeks in a row, but I'm game. Full taper/mock meet on week 12 and then back to hypertrophy work. I'll begin this minor shoulder ache rehab so I can hopefully hit a sweet [email protected] bench in 4 weeks.
Bodyweight:	177.0 / 80.5	sRPE:	7
Session Length:	1h 21m	Arbitrary Units:	567
-
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	345	1	7
2	360	1	8
3	315	3	7
4	315	3	7
5	315	3	7
6	315	3	7
Summary:	e1rm: 388	Volume: 14	Avg Int: 83%
Notes:	"Just add 5 pounds"
-
COMPETITION PRESS
Prescription:	[email protected], -8% x 3 reps x 3 sets
Warmups:	45x8x2, 75x3, 95x2, 115x1, 130x1
Set #	WEIGHT (lbs)	REPS	RPE
1	145	1	7
2	155	1	9
3	140	3	7
4	140	3	7.5
5	140	3	7.5
Summary:	e1rm: 162	Volume: 11	Avg Int: 86%
Notes:	Just add 5 pounds ... even if it jacks up your RPE. All time Press PR! No shoulder issues.
-
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	6
3	175	6	7
4	175	6	7
5	175	6	7
6	175	6	7
Summary:	e1rm: 232	Volume: 36	Avg Int: 74%
Notes:	This is about as heavy as I can go without my brain trying to protect my shoulders.

[llaffin]

WEEK EIGHT		SPECIALIZATION
DAY #2		TUES. JAN 29, 2019
Daily Summary:	Woke up to over 20 inches of snow and had to shovel that for an hour at 6am. Thanks, Canada (#BonusGPP). Annnd it bugged the shit out of my shoulders. First time feeling the shoulder ache outside of benching.
Bodyweight:	176.6 / 80.3	sRPE:	8.5
Session Length:	1h 34m	Arbitrary Units:	799
-
COMPETITION DEADLIFT
Prescription:	[email protected], -12% x 3 reps x 4 sets
Warmups:	135x5x2, 185x5, 225x3, 275x2, 315x1
Set #	WEIGHT (lbs)	REPS	RPE
1	345	1	7
2	370	1	8
3	330	3	7
4	330	3	7
5	330	3	7
6	330	3	7
Summary:	e1rm: 400	Volume: 14	Avg Int: 83%
Notes:	First "bad" deadlift session in a while. e1rm down 4% and just mentally was really struggling with the back offs. It's all good, just the natural ebb and flow of strength training.
-
COMPETITION BENCH
Prescription:	[email protected], -8% x 3 reps x 3 sets
Warmups:	45x6, 95x6, 135x6, 165x3, 185x1
Set #	WEIGHT (lbs)	REPS	RPE
1	195	1	6
2	205	1	7
3	190	3	7
4	190	3	7
5	190	3	7
Summary:	e1rm: 231	Volume: 11	Avg Int: 83%
Notes:	Stopped at 205 - brain signalling it's not gonna be happy if I go higher. Treated my [email protected] as an @8 and took 8% off from there. I've never had shoulder issues my whole training career - at least my non specific low back pain is no where to be found now?
-
3-0-3 TEMPO SSB SQUAT
Prescription:	[email protected], [email protected], [email protected] x 4 sets
Warmups:	45x6
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: 234	Volume: 36	Avg Int: 76%
Notes:	Just some more of my weekly voluntary hardship.

[llaffin]

WEEK EIGHT		SPECIALIZATION
GPP #1		WED. JAN 30, 2019
Daily Summary:
Bodyweight:	176.0 / 80.0	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, 8, 8, 7, 5	63
Notes:
-
PLANKS
Time	Weight	Reps / Set	Total Reps
7 mins	Bodyweight	40s x 7	280 sec
Notes:
-
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, 8, 8	54
Notes:
-
AIR BIKE (LISS)
Time	Distance	Avg Speed	Heart Rate
25 mins	12.18km	29.2 km/h	-
Notes:

[llaffin]

WEEK EIGHT		SPECIALIZATION
DAY #3		THURS. JAN 31, 2019
Daily Summary:	This - 30C weather has me feeling emotionally dead inside.
Bodyweight:	177.4 / 80.6	sRPE:	7.5
Session Length:	1h 23m	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	315	1	7
2	335	1	8
3	305	3	8
4	305	3	8
5	305	3	8
6	305	3	8
Summary:	e1rm: 362	Volume: 14	Avg Int: 86%
Notes:	Didn't smash the safety pins this time, didn't have wrong weight on the bar, and increased my [email protected] by 5lbs. Sounds like success to me.
-
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	215	1	7
2	225	1	8
3	205	3	8
4	205	3	8
5	205	3	8
6	205	3	8
Summary:	e1rm: 242	Volume: 14	Avg Int: 86%
Notes:	hoo-rah! I worked up to 225 with no shoulder issues at all. First 3 backoffs felt pretty solid too, but the last one made my left shoulder crank up. Still, seems like taking it easier the last few sessions is helping. I'll continue taking Day 1&4 bench easy, since they're just accessories and I'm not emotionally invested in their e1rm.
-
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:

[teddyd]

Nice job reigning it a bit and being a bit more picky where to push and where to hold back.

[llaffin]

Thanks man! Taking weight off the bar when I know I should is definitely something I struggle with lol.

[llaffin]

WEEK EIGHT		SPECIALIZATION
DAY #4		FRI. FEB 1, 2019
Daily Summary:	Did better at managing my rest times, was starting to slack off a lot.
Bodyweight:	176.6 / 80.3	sRPE:	7.5
Session Length:	1h 15m	Arbitrary Units:	562
-
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	6
2	375	1	8
3	345	3	8
4	345	3	8
5	345	3	8
6	345	3	8
Summary:	e1rm: 405	Volume: 14	Avg Int: 87%
Notes:	My pause DL e1rm is higher than my comp DL this week lol. These triples felt easier than the 330 unpaused triples on Tues. Guess I was having a shitty day Tuesday, cuz I felt very strong today. "I could probably pause 405 today..." - had to stop myself from acting on this thought.
-
PIN BENCH
Prescription:	[email protected], [email protected] x 4 sets
Warmups:	45x5x2, 95x5, 135x5, 165x3
Set #	WEIGHT (lbs)	REPS	RPE
1	190	1	7
2	200	1	8
3	185	3	8
4	185	3	8
5	185	3	8
6	185	3	8
Summary:	e1rm: 216	Volume: 14	Avg Int: 87%
Notes:	Shoulders OK.
-
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:

[llaffin]

WEEK NINE		SPECIALIZATION
DAY #1		MON. FEB 4, 2019
Daily Summary:	Good news: I got asked to be a moderator for the BBM FB page over the weekend, so that's pretty cool. Bad News: my lower right tricep has been (painlessly) twitching/spasming on and off for the last 72 hours. I don't feel like I'm carrying that much pressing fatigue... but who knows. Never experienced something like this before.
Bodyweight:	175.4 / 79.7	sRPE:	7.5
Session Length:	1h 27m	Arbitrary Units:	652
-
COMPETITION SQUAT
Prescription:	[email protected], -8% x 3 reps x 3 sets
Warmups:	45x5x3, 135x6, 185x4, 225x4, 275x2, 315x1
Set #	WEIGHT (lbs)	REPS	RPE
1	345	1	7
2	360	1	8
3	330	3	8
4	330	3	8
5	330	3	8
Summary:	e1rm: 389	Volume: 11	Avg Int: 86%
Notes:	Not gonna lie, I was pretty nervous going into this squat session. 330x3x3 looked really intimidating on paper. I purposely repeated last weeks [email protected] so the back offs wouldn't be so heavy. It ended up being not that bad at all though. Squat seems to be responding better than any other lift after 9 weeks of data.
-
COMPETITION PRESS
Prescription:	[email protected], -3% x 2 reps x 3 sets
Warmups:	45x8x2, 75x3, 95x2, 115x1, 130x1
Set #	WEIGHT (lbs)	REPS	RPE
1	145	1	7
2	150	1	8
3	145	2	8
4	145	2	8.5
5	145	2	8.5
Summary:	e1rm: 162	Volume: 8	Avg Int: 89%
Notes:	Average intensity of 89%? Things are getting deliciously heavy. Had to actually take 4-5 mins rest because my press strength was declining fast trying to maintain this intensity.
-
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	6
3	175	6	7
4	180	6	7
5	180	6	7
6	180	6	7.5
Summary:	e1rm: 237	Volume: 36	Avg Int: 74%
Notes:	Shoulders were okay, no pain at this intensity, but I could kinda sense they'd be cranky if I went heavier.

[llaffin]

WEEK NINE		SPECIALIZATION
DAY #2		TUES. FEB 5, 2019
Daily Summary:	Just another day of doing work against gravity.
Bodyweight:	175.0 / 79.5	sRPE:	8
Session Length:	1h 20m	Arbitrary Units:	640
-
COMPETITION DEADLIFT
Prescription:	[email protected], -8% x 3 reps x 3 sets
Warmups:	135x5x2, 185x5, 225x3, 275x2, 315x1, 345x1
Set #	WEIGHT (lbs)	REPS	RPE
1	365	1	7.5
2	385	1	9
3	340	3	8
4	340	3	8
5	340	3	8
Summary:	e1rm: 400	Volume: 11	Avg Int: 86%
Notes:	Overshot my single cuz I was too stubborn to listen to my warmup RPEs. Two weeks in a row of disappointing DL e1rm.
-
COMPETITION BENCH
Prescription:	[email protected], -3% x 2 reps x 3 sets
Warmups:	45x6, 95x6, 135x6, 165x3, 185x1, 205x1
Set #	WEIGHT (lbs)	REPS	RPE
1	215	1	7
2	225	1	8
3	217.5	2	8
4	217.5	2	8.5
5	217.5	2	9
Summary:	e1rm: 242	Volume: 8	Avg Int: 89%
Notes:	Shoulders feeling pretty good today. Worked up to [email protected] with no issues, then got only mild discomfort as the backoffs went on. I think I might actually need to start taking 4-5 mins rest now that the intensity is so high and it's very strength focused - I find the RPEs shooting up fast.
-
3-0-3 TEMPO SSB SQUAT
Prescription:	[email protected], [email protected], [email protected] x 4 sets
Warmups:	45x6
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: 232	Volume: 36	Avg Int: 76%
Notes:	Worst part of the week as usual.

[Dave Hahn]

Nice looking log, man. I do not have the patience to do all that formatting.

[llaffin]

Ha, thanks man! Perhaps I have too much time on my hands

[llaffin]

WEEK NINE		SPECIALIZATION
GPP #1		WED. FEB 6, 2019
Daily Summary:	Had to force myself to do this one. Can't I just not do GPP and be the out of shape powerlifter stereotype?
Bodyweight:	176.0 / 80.0	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, 6, 6	57
Notes:	Making no improvement week to week. Not that I care much, it's just GPP. Curious how much is lack of motivation vs just not enough stress.
-
PLANKS
Time	Weight	Reps / Set	Total Reps
7 mins	Bodyweight	41s x 7	287 sec
Notes:	These are honestly just starting to be harder for my arms than my abs.
-
TRICEP PUSHDOWN (ROPE)
Time	Weight	Reps / Set	Total Reps
5 mins	25lbs	12, 12, 12	36
Notes:	Cutting out some tricep sets to manage some fatigue. Still getting some tricep twitching, but the frequency is much less now.
-
BARBELL CURLS
Time	Weight	Reps / Set	Total Reps
5 mins	45lbs	12, 10, 10, 10, 10	52
Notes:
-
AIR BIKE (LISS)
Time	Distance	Avg Speed	Heart Rate
25 mins	12.38km	29.7km/h	-
Notes:

[llaffin]

WEEK NINE		SPECIALIZATION
DAY #3		THURS. FEB 7, 2019
Daily Summary:	Honestly a pretty great session. Felt good and had a lot more fun than usual.
Bodyweight:	176.6 / 80.3	sRPE:	7
Session Length:	1h 19m	Arbitrary Units:	553
-
2CT PAUSE SQUAT
Prescription:	[email protected], [email protected] x 4 sets
Warmups:	45x4x2, 135x4, 185x3, 225x3, 275x1, 295x1
Set #	WEIGHT (lbs)	REPS	RPE
1	320	1	7
2	335	1	8
3	310	3	8
4	310	3	8
5	310	3	8
6	310	3	8
Summary:	e1rm: 362	Volume: 14	Avg Int: 86%
Notes:	Probably sand bagged these a bit tbh.
-
TOUCH N' GO BENCH
Prescription:	[email protected], [email protected] x 4 sets
Warmups:	45x5x2, 95x5, 135x3, 175x3, 195x1, 210x1
Set #	WEIGHT (lbs)	REPS	RPE
1	220	1	7
2	230	1	8
3	210	3	7.5
4	210	3	8
5	210	3	8
6	210	3	8.5
Summary:	e1rm: 248	Volume: 14	Avg Int: 86%
Notes:	Best bench session in several weeks. (TnG) e1rm PR and little to no shoulder discomfort. Bar speed was flying on the back offs, they may have even been under shoots.
-
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:

[teddyd]

Dare I say it...?
Yup. I say it.
Told you so!
B)

Well done buddy.

[llaffin]

Heh. Thanks!

[llaffin]

WEEK NINE		SPECIALIZATION
DAY #4		FRI. FEB 8, 2019
Daily Summary:	Deadlifts/RDLs felt like shit today. The weight/e1rm was fine, my body just feels like it's fighting me and telling me "Nah, no deadlifts please".
Bodyweight:	175.8 / 79.9	sRPE:	9
Session Length:	1h 23m	Arbitrary Units:	747
-
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: 86%
Notes:	Bar speed was moving fast - outside observer would think I was taking it easy. Subjectively, these felt like death. Dunno.
-
PIN BENCH
Prescription:	[email protected], [email protected] x 4 sets
Warmups:	45x5x2, 95x5, 135x5, 175x3
Set #	WEIGHT (lbs)	REPS	RPE
1	195	1	7
2	205	1	8
3	190	3	8
4	190	3	8
5	190	3	8
6	190	3	8
Summary:	e1rm: 221	Volume: 14	Avg Int: 87%
Notes:	These were fine.
-
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	255	6	8
5	245	6	8
6	235	6	8
Summary:	e1rm: 341	Volume: 36	Avg Int: 73%
Notes:

[llaffin]

WEEK TEN		SPECIALIZATION
DAY #1		MON. FEB 11, 2019
Daily Summary:	Alright. Two more weeks of heavy doubles and triples, and then taper week and test time. Let's get to work.
Bodyweight:	175.8 / 79.9	sRPE:	8.5
Session Length:	1h 25m	Arbitrary Units:	723
-
COMPETITION SQUAT
Prescription:	[email protected], -8% x 3 reps x 3 sets
Warmups:	45x5x3, 135x6, 185x4, 225x4, 275x2, 315x1
Set #	WEIGHT (lbs)	REPS	RPE
1	345	1	7
2	365	1	8.5
3	335	3	8
4	335	3	8
5	335	3	8.5
Summary:	e1rm: 388	Volume: 11	Avg Int: 86%
Notes:	Probably should have had 5 pounds less on each set. Oh well. This is an all-time high bar squat PR, beat my meet 3rd attempt of 363 from 10 weeks ago.
-
COMPETITION PRESS
Prescription:	[email protected], -3% x 2 reps x 3 sets
Warmups:	45x8x2, 75x3, 95x2, 115x1, 135x1
Set #	WEIGHT (lbs)	REPS	RPE
1	145	1	7
2	160	1	10
3	145	2	8
4	145	2	8.5
5	145	2	8.5
Summary:	e1rm: 160	Volume: 8	Avg Int: 90%
Notes:	Definitely didn't intentionally overshoot my RPE to hit a PR.
-
TOUCH N' GO 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	170	6	7
3	180	6	8
4	180	6	8
5	180	6	8
6	180	6	8
Summary:	e1rm: 232	Volume: 36	Avg Int: 77%
Notes:

[llaffin]

WEEK TEN		SPECIALIZATION
DAY #2		TUES. FEB 12, 2019
Daily Summary:	More snow shovelling GPP adding to my allostatic load.
Bodyweight:	175.8 / 79.9	sRPE:	8
Session Length:	1h 18m	Arbitrary Units:	624
-
COMPETITION DEADLIFT
Prescription:	[email protected], -8% x 3 reps x 3 sets
Warmups:	135x5x2, 185x5, 225x3, 275x2, 315x1, 335x1
Set #	WEIGHT (lbs)	REPS	RPE
1	355	1	6
2	375	1	7.5
3	345	3	7
4	345	3	7
5	345	3	7
Summary:	e1rm: 411	Volume: 11	Avg Int: 86%
Notes:	Listening to my subjective fatigue and taking the RPE down a notch. Historical data suggests my deadlift peaks better when I undershoot for a bit, so I'm trying it out. This whole training cycle has been PR stress levels for every lift, so I guess I shouldn't be too surprised if I'm carrying more fatigue than I thought I would be.
-
COMPETITION BENCH
Prescription:	[email protected], -3% x 2 reps x 3 sets
Warmups:	45x6, 95x6, 135x6, 175x3, 195x1, 210x1
Set #	WEIGHT (lbs)	REPS	RPE
1	220	1	7
2	230	1	8.5
3	220	2	8.5
4	215	2	8
5	215	2	8.5
Summary:	e1rm: 244	Volume: 8	Avg Int: 89%
Notes:	Not bad. Comp Bench e1rm PR. Overshot everything a little, but it's all good. Excited to see what I can do on test day.
-
3-0-3 TEMPO SSB SQUAT
Prescription:	[email protected], [email protected], [email protected] x 4 sets
Warmups:	45x6
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: 232	Volume: 36	Avg Int: 76%
Notes:	Slowed my cadence down this week instead of adding weight to the bar.

[llaffin]

WEEK TEN		SPECIALIZATION
GPP #1		WED. FEB 13, 2019
Daily Summary:	More snow shovelling. Only 1.5 more months of complaining about it, don't worry.
Bodyweight:	175.4 / 79.7	sRPE:	5
Session Length:	33m	Arbitrary Units:	165
-
CHINUPS (NEUTRAL GRIP)
Time	Weight	Reps / Set	Total Reps
3 sets @8	Bodyweight	10, 8, 6	24
Notes:	Wow I feel bad at chinups
-
PLANKS
Time	Weight	Reps / Set	Total Reps
5 mins	Bodyweight	60, 60, 60, 30	210 sec
Notes:
-
DB OVERHEAD TRICEP EXTENSION
Time	Weight	Reps / Set	Total Reps
3 sets @8	20lbs	12, 10, 10	32
Notes:
-
BARBELL CURLS
Time	Weight	Reps / Set	Total Reps
3 sets @8	45lbs	14, 14, 13	41
Notes:
-
AIR BIKE (LISS)
Time	Distance	Avg Speed	Heart Rate
20 mins	10.34km	31km/h	-
Notes:	Got interrupted with 5 mins left and never bothered to come back and finish. 20mins it is.

[ropable]

You have the nicest-looking log, you know. Don't think we haven't noticed.

[llaffin]

Thanks man! Y'all free to steal the format, I have no copyright