Announcement

Collapse
No announcement yet.

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

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • llaffin
    replied
    import 'AtS 2.0 Hypertrophy'

    public class Week2Day1
    {
    private double sevenDayBWAvg;
    private int sessionLength = 74;
    private double sRPE = 7.0;

    public static void main(String[] lifts)
    {
    Front Squat
    145lbs x 9 reps x 3 sets
    145lbs x 15 reps @ RPE '7'

    Close Grip High Incline Bench Press
    105lbs x 11 reps x 3 sets
    105lbs x 14 reps @ 10

    Snatch Grip Deadlift
    145lbs x 11 reps x 3 sets
    145lbs x 15 reps @ RPE '7'
    }

    public static GainzZz accessories()
    {
    Barbell Curl
    45lbs x 10 reps x 2 sets

    Dumbbell Twist Curl
    15lbs x 10 reps x 2 sets

    Barbell Facepull
    45lbs x 12 reps x 2 sets

    Dumbbell Rear Lateral Raise
    10lbs x 12 reps x 2 sets
    }
    }
    Last edited by llaffin; 06-09-2020, 03:22 AM.

    Leave a comment:


  • llaffin
    replied
    Week 1 Day 4 | Fri June 5th 2020

    Strict Press
    95lbs x 10 reps x 3 sets
    95lbs x 12 reps @ RPE 10

    Bulgarian Split Squat
    30lbs x 12 reps x 3 sets
    30lbs x 15 reps @ 9.5

    Back Extension
    Bodyweight x 12 reps x 2 sets

    Banded "Duel Pulley" Lat Pulldown
    Black band x 15 reps x 2 sets

    Bis & Tris Superset
    2 sets

    Ab Wheel Rollout
    From knees x 10 reps x 2 sets

    Leave a comment:


  • llaffin
    replied
    We body buildin'


    Week 1 Day 3 | Thurs June 4th 2020

    2-0-2 Tempo Deadlift
    155lbs x 10 reps x 3 sets
    155lbs x 13 reps @ RPE "7"

    Close Grip Bench Press
    150, 145, 135lbs x 12 reps
    125lbs x 16 reps @ 10

    Barbell Shrug
    155lbs x 12 reps x 2 sets

    Dumbbell Row
    60lbs x 12 reps x 2 sets

    Side Lateral Raise
    10lbs x 12 reps x 2 sets

    Calf Raise
    30lbs x 15 reps x 2 sets

    Leave a comment:


  • llaffin
    replied

    These rep ranges are very humbling after spending weeks peaking lol.

    Week 1 Day 2 | Tues June 2nd 2020

    1ct Pause Bench Press
    155lbs x 10 reps x 3 sets
    155lbs x 13 reps @ RPE 9.5

    Safety Bar Squat
    135lbs x 12 reps x 3 sets
    135lbs x 16 reps @ "7"

    Seated Press
    75lbs x 12 reps x 3 sets
    75lbs x 15 reps @ RPE 10

    Pull Up
    Bodyweight x 8 reps x 2 sets

    Bis & Tris Superset
    Some amount of weight x 15 ± 5 reps x 2 sets
    Last edited by llaffin; 06-03-2020, 06:02 AM.

    Leave a comment:


  • llaffin
    replied
    So my 6 months of coaching with Joe Pemberton is up. He's a great coach and it was an awesome experience, but I've decided to move on and do my own thing. There's certainly many advantages to having a coach, it was instrumental in keeping me mentally/emotionally in check wrt to this glute pain and rehab. I also added 5lbs to my bench while losing another 7-8lbs of body weight, so that's really awesome.

    Ultimately I decided that I enjoy autonomy too much and like being able to do my own thing, even if it's "suboptimal".

    I've decided to pivot away from powerlifting/1rm training and from BBM-style programming for a bit. I wanna shake things up and keep exploring, ya know?

    Factoring in: feeling burnout, wanting to experiment with a different style of programming, my glute still not able to tolerate high intensities, my desire to be more jacked, and an interest in conditioning/running, I've decided to try out Greg Nuckols "Average to Savage 2.0 Hypertrophy Template". It's 21 weeks of pure 6-15 rep hypertrophy work. It's % based instead of RPE, but still has a neat autoregulation system built in. I like Greg's material, so I'll give it a shot.

    The weights are super light on squat/deadlift for rehab purposes. I've made up an "@7 = uncomfortable but tolerable, @8 = painful but tolerable, @9 = painful and not tolerable" system for measuring RPE for the glute. Trying to stick to @[email protected] and increasing load as pain permits.


    Week 1 Day 1 | Mon June 1st 2020

    Front Squat
    135lbs x 10 reps x 3 sets
    135lbs x 15 reps @ RPE "8"

    Feet Up Bench Press
    135lbs x 12 reps x 3 sets
    135lbs x 16 reps @ 9

    Snatch Grip Deadlift
    135lbs x 12 reps x 3 sets
    135lbs x 16 reps @ RPE "8"

    Inverted Row
    Bodyweight x 10, 8 reps

    Calf Raise
    30lbs x 12 reps x 2 sets
    First time ever doing calf work. Added it in to assist with running goals.


    Leave a comment:


  • llaffin
    replied
    Late with training. Spontaneously jogged a 5k on Wednesday, even though I have no jogging experience and haven't done cardio in several months lol. Needlessly to say I am still extremely sore from the @10 jog ahah. Toilets and stairs are still a challenge.


    Fri May 29 2020 | Week 24 Day 3

    3-0-0 Tempo Low Bar Squat
    255lbs x 4 reps x 4 sets

    TnG Bench
    255lbs x 1 rep @ RPE 10 all time PR
    225lbs x 2 reps x 3 sets
    215lbs x 2 reps x 2 sets

    Feet Up Bench
    155, 165, 175, 185lbs x 6 reps @ RPE 5, 6, 7, 8

    Leave a comment:


  • llaffin
    replied
    Tues May 26 2020 | Week 24 Day 2

    3-0-0 Tempo Deadlift
    285lbs x 4 reps x 4 sets

    Almost working with 3 plates again ... symptoms now only exist during the set - I'm pain free between sets and daily life, so that's awesome. Just a sensitization problem at this point.

    3ct Pause Bench
    200lbs x 2 reps @ RPE 7
    210lbs x 2 reps @ RPE 8
    220lbs x 2 reps @ RPE 9
    200lbs x 2 reps x 2 sets @ RPE 7-8

    Spoto Bench
    165, 175, 185, 195lbs x 6 reps @ RPE 5, 6, 7, 8

    Leave a comment:


  • llaffin
    replied
    Mon May 25 2020 | Week 24 Day 1

    3-0-0 Tempo High Bar Squat
    245lbs x 4 reps x 4 sets @ ow

    Competition Bench
    240lbs x 1 rep @ 8
    225lbs x 3 reps @ RPE 8
    205lbs x 3 reps x 3 sets @ RPE 7-8

    3-0-0 Tempo RDL
    265lbs x 4 reps x 4 sets

    Leave a comment:


  • llaffin
    replied
    Fri May 22 2020 | Week 23 Day 4

    3-0-0 Tempo Deadlift
    275lbs x 4 reps x 4 sets

    Pin Bench
    195lbs x 3 reps @ RPE 7
    205lbs x 3 reps @ RPE 8
    215lbs x 3 reps @ RPE 9
    195lbs x 3 reps x 2 sets @ RPE 7-8

    Barbell Row (no touch floor)
    135, 145, 155, 165lbs x 6 reps @ RPE 5, 6, 7, 8

    Leave a comment:


  • llaffin
    replied
    Thurs May 21 2020 | Week 23 Day 3

    3-0-0 Tempo Low Bar Squat
    255lbs x 4 reps x 4 sets

    TnG Bench
    215lbs x 3 reps @ RPE 7
    225lbs x 3 reps @ RPE 8
    235lbs x 3 reps @ RPE 9
    210lbs x 3 reps x 2 sets @ RPE 7-8

    Feet Up Bench
    155, 165, 175, 185lbs x 6 reps @ RPE 5, 6, 7, 8

    Leave a comment:


  • llaffin
    replied
    Tues May 19 2020 | Week 23 Day 2

    3-0-0 Tempo Deadlift
    275lbs x 4 reps x 4 sets

    3ct Pause Bench
    195lbs x 3 reps @ RPE 7
    205lbs x 3 reps @ RPE 8
    215lbs x 3 reps @ RPE 9
    195lbs x 3 reps x 2 sets @ RPE 7-8

    Spoto Bench
    160, 170, 180, 190lbs x 6 reps @ RPE 5, 6, 7, 8

    Leave a comment:


  • llaffin
    replied
    Mon May 18 2020 | Week 23 Day 1

    3-0-0 Tempo High Bar Squat
    255lbs x 4 reps x 4 sets

    Competition Bench
    240lbs x 1 rep @ 8
    225lbs x 5 reps @ RPE 10
    205lbs x 3 reps x 3 sets @ RPE 7-8

    3-0-0 Tempo RDL
    255lbs x 4 reps x 4 sets

    Leave a comment:


  • llaffin
    replied
    Fri May 15 2020 | Week 22 Day 4

    3-0-0 Tempo Deadlift
    265lbs x 4 reps x 5 sets

    Pin Bench
    205lbs x 3 reps @ RPE 7
    215lbs x 3 reps @ RPE 8.5
    225lbs x 3 reps @ RPE 10
    195lbs x 3 reps x 2 sets @ RPE 7-8

    Pendlay Row
    155, 165, 175, 185lbs x 6 reps @ RPE 5, 6, 7, 8

    Leave a comment:


  • llaffin
    replied
    Thurs May 14 2020 | Week 22 Day 3

    3-0-0 Tempo Low Bar Squat
    245lbs x 4 reps x 5 sets

    TnG Bench
    215lbs x 3 reps @ RPE 7
    225lbs x 3 reps @ RPE 8.5
    235lbs x 3 reps @ RPE 10
    205lbs x 3 reps @ RPE 7-8 x 2 sets

    Press
    105, 110, 115, 120lbs x 6 reps @ RPE 5, 6, 7, 8

    Leave a comment:


  • llaffin
    replied

    Tues May 12 2020 | Week 22 Day2

    3-0-0 Tempo Deadlift
    265lbs x 4 reps x 5 sets

    3ct Pause Bench
    195lbs x 3 reps @ RPE 7
    205lbs x 3 reps @ RPE 8
    215lbs x 3 reps @ RPE 9
    195lbs x 3 reps x 2 sets @ RPE 7-8

    Spoto Bench
    155, 165, 175, 180lbs x 6 reps @ RPE 5, 6, 7, 8

    Leave a comment:

Working...
X