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

[llaffin]

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

}

}

[llaffin]

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

[llaffin]

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

[llaffin]

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

[llaffin]

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.

[llaffin]

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

[llaffin]

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

[llaffin]

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

[llaffin]

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

[llaffin]

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

[llaffin]

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

[llaffin]

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

[llaffin]

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

[llaffin]

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

[llaffin]

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