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

[llaffin]

WEEK TEN		SPECIALIZATION
DAY #3		THURS. FEB 14, 2019
Daily Summary:	More snow shovelling / ice scraping. Also a slight performance dip across the board today.
Bodyweight:	175 / 79.5	sRPE:	8.5
Session Length:	1h 21m	Arbitrary Units:	648
-
2CT PAUSE SQUAT
Prescription:	[email protected], [email protected] x 4 sets
Warmups:	45x4x2, 135x4, 185x3, 225x3, 275x1, 295x1
Set #	WEIGHT (lbs)	REPS	RPE
1	315	1	7
2	335	1	8.5
3	305	3	8.5
4	305	3	8.5
5	295	3	8
6	295	3	8
Summary:	e1rm: 356	Volume: 14	Avg Int: 85%
Notes:	Really wasn't motivated to squat today, everything felt so heavy.
-
TOUCH N' GO BENCH
Prescription:	[email protected], [email protected] x 4 sets
Warmups:	45x5x2, 95x5, 135x3, 175x3, 195x1
Set #	WEIGHT (lbs)	REPS	RPE
1	210	1	7
2	225	1	8.5
3	205	3	8
4	205	3	8.5
5	200	3	8
6	200	3	8.5
Summary:	e1rm: 239	Volume: 14	Avg Int: 86%
Notes:	Also felt heavy, but no shoulder issues.
-
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:	These too felt heavy. Body not willing to work with me today. Felt sluggish af the whole workout.

[llaffin]

WEEK TEN		SPECIALIZATION
DAY #4		FRI. FEB 15, 2019
Daily Summary:	This is the most I've ever wanted to NOT train since starting with BBM group programming. I really mentally struggled this whole workout, I just really didn't want to be there. Kind of excited to finish this block in 2 weeks and do some light hypertrophy stuff.
Bodyweight:	176.2 / 80.1	sRPE:	8.5
Session Length:	1h 29m	Arbitrary Units:	756
-
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	340	3	8
4	340	3	8
5	340	3	8
6	340	3	8
Summary:	e1rm: 394	Volume: 14	Avg Int: 86%
Notes:
-
PIN BENCH
Prescription:	[email protected], [email protected] x 4 sets
Warmups:	45x5x2, 95x5, 135x5, 165x3
Set #	WEIGHT (lbs)	REPS	RPE
1	195	1	7
2	205	1	8
3	185	3	8
4	185	3	8
5	185	3	8
6	185	3	8
Summary:	e1rm: 221	Volume: 14	Avg Int: 87%
Notes:
-
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:	You know what? I prefer 3-0-3 tempo squats over these dang things.

[llaffin]

WEEK ELEVEN		TAPER
DAY #1		MON. FEB 18, 2019
Daily Summary:	Fuck it. I'm doing my taper / peak this week. I feel physically and mentally done with this block, so I'm prematurely ending it by one week. Have a really busy week this week too, so the reduced training time will be helpful. All my second attempts this week will be all time PRs, so I'm happy enough with that, not too worried about a "suboptimal" peak. Also as another bonus, I started group programming one week late, so this actually catches me up with the rest of the group. So yeah, mock meet this Saturday morning.
Bodyweight:	176.2 / 80.1	sRPE:	7
Session Length:	1h 2m	Arbitrary Units:	434
-
COMPETITION SQUAT
Prescription:	[email protected], [email protected]
Warmups:	45x5x3, 135x6, 185x4, 225x4, 275x2, 315x1
Set #	WEIGHT (lbs)	REPS	RPE
1	345	1	7
2	365	1	8
3	345	3	9
Summary:	e1rm: 394	Volume: 5	Avg Int: 89%
Notes:	Plan: 1st: 365 / 2nd: 385 (PR) / 3rd: 390-405
-
COMPETITION BENCH
Prescription:	[email protected], [email protected], -5% x 3 reps
Warmups:	45x5x2, 95x3, 135x3, 175x1, 195x1
Set #	WEIGHT (lbs)	REPS	RPE
1	215	1	7
2	225	1	8
3	215	3	9
4	205	3	8.5
Summary:	e1rm: 242	Volume: 8	Avg Int: 88%
Notes:	Plan: 1st: 225 / 2nd: 235 (PR) / 3rd: 240-245
-
COMPETITION DEADLIFT
Prescription:	[email protected]
Warmups:	135x5x2, 185x3, 225x3, 275x1, 315x1, 345x1
Set #	WEIGHT (lbs)	REPS	RPE
1	365	1	6
2	385	1	7.5
Summary:	e1rm: 421	Volume: 2	Avg Int: 90%
Notes:	Plan: 1st: 385 / 2nd: 410 (PR) / 3rd: 415-435

[llaffin]

WEEK ELEVEN		TAPER
GPP #1		TUES. FEB 19, 2019
Daily Summary:	GPP on a Tuesday? #MuscleConfusion. I've been in a real funk this last week and a half, training motivation is very low. Skipped triceps this GPP so I can try and hit a sweet Bench PR on Saturday.
Bodyweight:	176.4 / 80.2	sRPE:	5
Session Length:	34m	Arbitrary Units:	170
-
CHINUPS (NEUTRAL GRIP)
Time	Weight	Reps / Set	Total Reps
3 sets @8	Bodyweight	10, 8, 6	24
Notes:
-
PLANKS
Time	Weight	Reps / Set	Total Reps
5 mins	Bodyweight	60, 45, 45, 30	180 sec
Notes:
-
BARBELL CURLS
Time	Weight	Reps / Set	Total Reps
3 sets @8	45lbs	15, 14, 13	42
Notes:
-
AIR BIKE (LISS)
Time	Distance	Avg Speed	Heart Rate
20 mins	10.01km	30.3km/h	-
Notes:

[llaffin]

WEEK ELEVEN		TAPER
DAY #2		WED. FEB 20, 2019
Daily Summary:	Au revoir, strength block.
Bodyweight:	177.2 / 80.6	sRPE:	6
Session Length:	40m	Arbitrary Units:	240
-
COMPETITION SQUAT
Prescription:	[email protected]
Warmups:	45x5x3, 135x5, 185x5, 225x3, 275x2, 315x1
Set #	WEIGHT (lbs)	REPS	RPE
1	345	1	7
2	365	1	8.5
Summary:	e1rm: 389	Volume: 2	Avg Int: 92%
Notes:	Oof. 365 was heavy.
-
COMPETITION BENCH
Prescription:	[email protected]
Warmups:	45x5x2, 95x5, 135x3, 175x1, 195x1
Set #	WEIGHT (lbs)	REPS	RPE
1	215	1	7
2	225	1	8
Summary:	e1rm: 242	Volume: 2	Avg Int: 91%
Notes:	Thumbs up.
-
COMPETITION DEADLIFT
Prescription:	Stare at bar and visualize a wicked [email protected]
Warmups:
Set #	WEIGHT (lbs)	REPS	RPE
1	1000	1	Imaginary
Summary:	e1rm: ONE THOUSAND POUNDS!	Volume: 1000	Avg Int: 1000%
Notes:

[llaffin]

TEST DAY! | WEEK 11 DAY 3 | SAT FEB 23 2019

tl;dr: 405/240/410 - 1055lbs total @ 176.2lbs BW = 327 Wilks


COMPETITION SQUAT

1st: 365#
2nd: 385#
3rd: 405#

Hit my first 4 plate squat! Feels great. My squat really exploded this training block. Hit 363 at my meet just 11 weeks ago, and already added 42lbs. I'm pretty sure I hit depth.

COMPETITION BENCH

1st: 225#
2nd: 237.5#
3rd: 240#

Bench PR! Failed my 2nd attempt. Honest reason? I farted really loudly on the descent and it made me laugh, and totally messed up my bar path, ha. I was pretty sure I had the strength so I went with 240 for my 3rd, and it ended up being a perfect @10. I maybe had 242.5, but definitely not 245. I'll take the PR.

COMPETITION DEADLIFT

1st: 385#
2nd: 410#
3rd: 430#

Oof. Deadlifts did not go so well this training block. 410 is a 5lbs PR from 11 weeks ago, and it was about an @9.25. It wasn't quite max effort, but it was very hard, and fatigued me too much to do a 3rd attempt. I decided to just YOLO 430# even though there was a 1% chance of getting it, since if I got it, I'd have an unofficial Regional Qualifying Total for the Ontario Provincial Championship. It didn't even budge off the floor. My squat and deadlift are essentially the same now. Oh well. Cheers to a better deadlift response this next cycle.

SUMMARY

Since starting BBM Group Programming 11 weeks ago:

Squat: 363 -> 405 (+42)
Bench: 231 -> 240 (+9)
Deadlift: 405-> 410 (+5)
Bodyweight: 176 -> 176 (+0)


This week did it's job of a mental palate cleanse and getting me excited to train again. I'm really looking forward to getting started on a 4 week hypertrophy block Monday. Super happy with squats, bench is fine, and really disappointed with deadlifts. Got a lot of work to do.

[ropable]

Hey, I know that this is weeks ago but congrats on those results (esp for squats)! I def gave you whites for depth btw.

[llaffin]

Thanks man!

[llaffin]

WEEK TWELVE		HYPERTROPHY
DAY #1		MON. FEB 25, 2019
Daily Summary:	4 Week Hypertrophy Block now. I've committed to cutting weight for its duration. My 35" waist / 21% BF didn't change at all while maintaining weight through the last 11 week cycle, so I wanna take this opportunity to trim some fat. Initial target is 200g P, 55g F, 225g C (2200 cals). I'll probably go back into maintenance mode once I get back into strength work again. I've never actually really "cut" before, so this will be a journey for me. Curious to see how I psychologically and physiologically respond to it.
Bodyweight:	175.0 / 79.5	sRPE:	8
Session Length:	42m	Arbitrary Units:	336
-
COMPETITION SQUAT
Prescription:	[email protected], [email protected] x 2 sets
Warmups:	45x8x3, 135x8, 185x8, 225x8
Set #	WEIGHT (lbs)	REPS	RPE
1	245	8	6
2	255	8	7
3	255	8	7
Summary:	e1rm: 359	Volume: 24	Avg Int: 70%
Notes:	Road to a 500lbs Squat starts today. I didn't expect a 405 e1rm, but I used a lot less weight than expected. These sets of 8 kicked my ass
-
COMPETITION PRESS
Prescription:	[email protected], [email protected] x 2 sets
Warmups:	45x8x2, 75x8
Set #	WEIGHT (lbs)	REPS	RPE
1	95	8	6.5
2	100	8	7.5
3	95	8	7
Summary:	e1rm: 141	Volume: 24	Avg Int: 71%
Notes:
-
INCLINE BENCH (30*)
Prescription:	14-16 @8, Myoreps
Warmups:	45x10
Set #	WEIGHT (lbs)	REPS	RPE
1	100	15	8
2	100	5	9
3	100	4	9.5
4	100	4	9.5
5	100	4	10
6	100	3	10
Summary:	e1rm: 167	Volume: 35	Avg Int: 60%
Notes:	Wasn't sure what weight to use, but 100# ending up being perfect. I think there's lava flowing through my chest and delts, cool.

[llaffin]

WEEK TWELVE		HYPERTROPHY
DAY #2		TUES. FEB 26, 2019
Daily Summary:	Wowie. I woke up with that 'hit by a truck' feeling and with some gnarly hamstring/adductor and chest/delt DOMS. Lowest e1rms in a long time today, but it was actually kind of a fun workout. And super short.
Bodyweight:	175.8 / 79.9	sRPE:	8
Session Length:	43m	Arbitrary Units:	344
-
COMPETITION DEADLIFT
Prescription:	[email protected], [email protected] x 2 sets
Warmups:	135x8x2, 185x8, 225x8
Set #	WEIGHT (lbs)	REPS	RPE
1	255	8	6
2	265	8	7
3	265	8	7
Summary:	e1rm: 373	Volume: 24	Avg Int: 70%
Notes:	Wow. Gasping for air between sets.
-
COMPETITION BENCH
Prescription:	[email protected], [email protected] x 2 sets
Warmups:	45x8x2, 95x8
Set #	WEIGHT (lbs)	REPS	RPE
1	135	8	6
2	145	8	7
3	145	8	7
Summary:	e1rm: 204	Volume: 24	Avg Int: 70%
Notes:	The empty bar was burning my chest from the DOMS. Those dang myoreps. 20% drop in e1rm lmao.
-
SSB SQUAT
Prescription:	14-16 @8, Myoreps
Warmups:	45x5x2
Set #	WEIGHT (lbs)	REPS	RPE
1	135	15	8
2	135	5	9
3	135	4	9.5
4	135	3	10
Summary:	e1rm: 225	Volume: 27	Avg Int: 60%
Notes:	Wow. These were a friendly reminder that my conditioning could use some work.

[llaffin]

WEEK TWELVE		HYPERTROPHY
GPP #1		WED. FEB 27, 2019
Daily Summary:	To be frank: I feel like shit. My entire body is sore, especially my hamstrings, which almost have me limping. Feels like I weigh 500 pounds and just want to sleep for a week straight. Apparently 3 sets of 8 on the comp lifts is beyond my work capacity at the moment? Shrug. Whatever. I came really close to skipping GPP today but mustered the will to do it. Taking some inspiration from the other logs around here and trying out something new for my GPP days.
Bodyweight:	175.4 / 79.7	sRPE:	6
Session Length:	46m	Arbitrary Units:	276
-
UPPER BACK
Exercise 1:	Chin Ups (Neutral Grip)
Prescription:	AMRAP @8 x 3 sets w/ 60s rest
Weight:	bodyweight
Reps/Set:	8, 6, 5	Total:	19
Exercise 2:	Inverted Row
Prescription:	AMRAP @8 x 3 sets w/ 60s rest
Weight:	bodyweight, parallel to floor
Reps/Set:	6, 6, 6	Total:	18
-
CORE
Exercise 1:	Planks
Prescription:	3.5 min AMRAP
Weight:	bodyweight, feet on floor
Reps/Set:	60, 60, 30	Total:	150s
Exercise 2:	Anti-Rotation Band Hold
Prescription:	3.5 min AMRAP
Weight:	90lbs band
Reps/Set:	30, 30, 30	Total:	90s
-
ARMS
Exercise 1:	Triceps Pushdown (Straight Bar)
Prescription:	AMRAP @8 x 3 sets w/ 60s rest
Weight:	30lbs
Reps/Set:	15, 12, 8	Total:	35
Exercise 2:	Barbell Curls
Prescription:	AMRAP @8 x 3 sets w/ 60s rest
Weight:	45lbs
Reps/Set:	17, 12, 10	Total:	39
-
CONDITIONING
Exercise 1:	Air Bike
Prescription:	LISS: 25mins @ 6
Distance:	11.76km	Avg Speed:	28.3 km/h

[Dave Hahn]

Hey man, nice work on your test day. That's awesome.

Yea, starting a hypertrophy block post meet\test day is a special kind of struggle. I can totally relate.Going from doing 6-8 working reps in a squat session to 25+ is a bit of a change, but it get's better

[llaffin]

Thanks man! It's certainly a special kind of (fun?) struggle.

[llaffin]

WEEK TWELVE		HYPERTROPHY
DAY #3		THURS. FEB 28, 2019
Daily Summary:	Feeling a lot better today, although my hammies are still bathing in hydrochloric acid #catastrophizing. Shortest workout ever, blasting through these sets.
Bodyweight:	175.0 / 79.5	sRPE:	7
Session Length:	39m	Arbitrary Units:	273
-
SSB SQUAT
Prescription:	[email protected], [email protected], [email protected], -5% x 8 reps
Warmups:	45x8x2, 135x8
Set #	WEIGHT (lbs)	REPS	RPE
1	175	8	6
2	185	8	7
3	195	8	8
4	185	8	7
Summary:	e1rm: 264	Volume: 32	Avg Int: 71%
Notes:	Sort of tempo'd these to work through the hamstring DOMS.
-
CLOSEGRIP INCLINE BENCH (45*)
Prescription:	[email protected], [email protected], [email protected], -5% x 8 reps
Warmups:	45x8, 75x8
Set #	WEIGHT (lbs)	REPS	RPE
1	95	8	6
2	105	8	7
3	115	8	8
4	105	8	7
Summary:	e1rm: 155	Volume: 32	Avg Int: 71%
Notes:	Probably went too light on these.
-
PIN PRESS (NOSE LEVEL)
Prescription:	14-16 @8, Myoreps
Warmups:	45x6
Set #	WEIGHT (lbs)	REPS	RPE
1	80	14	8
2	80	5	9
3	80	4	9.5
4	80	4	10
5	80	3	10
Summary:	e1rm: 133	Volume: 30	Avg Int: 60%
Notes:	Ow. That sweet, sweet deltoid fire.

[llaffin]

WEEK TWELVE		HYPERTROPHY
DAY #4		FRI. MARCH 1, 2019
Daily Summary:	Playing with bands today. They're not in the program, but I'm adult and I'll do what I want.
Bodyweight:	174.6 / 79.4	sRPE:	7.5
Session Length:	45m	Arbitrary Units:	337
-
DEADLIFT W/ BANDS
Prescription:	[email protected], [email protected], [email protected], -5% x 8 reps
Warmups:	135x8*, 135x8, 185x8
Set #	WEIGHT (lbs)	REPS	RPE
1	225	8	6
2	245	8	7
3	255	8	8
4	245	8	7
Summary:	e1rm: 344	Volume: 32	Avg Int: 71%
Notes:	Bands: Zero tension at the bottom, ~50lbs at the top. These gave me some crazy middle and upper back pump, could really feel those muscles. Challenged my grip too.
-
TNG BENCH W/ BANDS
Prescription:	[email protected], [email protected], [email protected], -5% x 8 reps
Warmups:	45x8x2
Set #	WEIGHT (lbs)	REPS	RPE
1	95	8	6
2	105	8	7
3	115	8	8
4	105	8	7
Summary:	e1rm: 155	Volume: 32	Avg Int: 71%
Notes:	Bands: ~75lbs at top, ~45lbs at chest. These are really fun.
-
PENDLAY ROW
Prescription:	14-16 @8, Myoreps
Warmups:	135x3
Set #	WEIGHT (lbs)	REPS	RPE
1	135	17	8
2	135	5	9
3	135	4	9.5
4	135	4	10
5	135	3	10
Summary:	e1rm: 225	Volume: 33	Avg Int: 60%
Notes:

[llaffin]

WEEK TWELVE		HYPERTROPHY
GPP #2		SAT. MARCH 2, 2019
Daily Summary:
Bodyweight:	174.0 / 79.1	sRPE:	5
Session Length:	33m	Arbitrary Units:	165
-
UPPER BACK
Exercise 1:	Lat Pulldowns
Prescription:	AMRAP @8 x 3 sets w/ 60s rest
Weight:	70lbs
Reps/Set:	15, 11, 10	Total:	36
Exercise 2:	Chest Supported DB Row
Prescription:	AMRAP @8 x 3 sets w/ 60s rest
Weight:	25lbs (per arm)
Reps/Set:	8, 8, 8	Total:	24
-
CORE
Exercise 1:	V-Sits
Prescription:	3.5 min AMRAP
Weight:	bodyweight, feet on floor
Reps/Set:	60, 45, 45	Total:	150s
Exercise 2:	Side Planks
Prescription:	3.5 min AMRAP
Weight:	bodyweight, feet on floor
Reps/Set:	30, 30, 20	Total:	80s
-
ARMS
Exercise 1:	DB Lying Triceps Extensions
Prescription:	AMRAP @8 x 3 sets w/ 60s rest
Weight:	15lbs (per arm)
Reps/Set:	15, 11, 8	Total:	34
Exercise 2:	DB Curls
Prescription:	AMRAP @8 x 3 sets w/ 60s rest
Weight:	20lbs (per arm)
Reps/Set:	15, 11, 10	Total:	36
-
CONDITIONING
Exercise 1:	Air Bike
Prescription:	HIIT: (20s @ 10, 100s @ 0) x 6 rounds
Distance:	1.67km	Avg Speed:	50 km/h

[llaffin]

WEEK THIRTEEN		HYPERTROPHY
DAY #1		MON. MARCH 4, 2019
Daily Summary:	Down 1.7lbs in first week of cutting. I don't feel overly hungry, but I do miss eating.
Bodyweight:	173.8 / 75.0	sRPE:	8.5
Session Length:	53m	Arbitrary Units:	450
-
COMPETITION SQUAT
Prescription:	[email protected], [email protected] x 4 sets
Warmups:	45x8x3, 135x8, 185x8
Set #	WEIGHT (lbs)	REPS	RPE
1	225	8	6
2	245	8	7
3	245	8	7
4	245	8	7
5	245	8	7
Summary:	e1rm: 345	Volume: 40	Avg Int: 71%
Notes:	Hard to believe I squatted 405 nine days ago. Man 245 for 8s was tough as hell. Definitely didn't feel like I could add weight to the bar and stay under @8.
-
COMPETITION PRESS
Prescription:	[email protected], [email protected] x 4 sets
Warmups:	45x8x2, 75x8
Set #	WEIGHT (lbs)	REPS	RPE
1	95	8	6
2	100	8	6.5
3	105	8	7.5
4	100	8	7.5
5	95	8	7
Summary:	e1rm: 148	Volume: 40	Avg Int: 71%
Notes:	Wonky fatigue, but improvement over last week.
-
INCLINE BENCH (30*)
Prescription:	14-16 @8, Myorep
Warmups:	45x8
Set #	WEIGHT (lbs)	REPS	RPE
1	105	15	8
2	105	5	10
3	105	4	10
4	105	4	10
5	105	3	10
Summary:	e1rm: 175	Volume: 31	Avg Int: 60%
Notes:	Really managed to push every back off to RPE 10. Actually not sure if I'm supposed to?

[llaffin]

WEEK THIRTEEN		HYPERTROPHY
DAY #2		TUES. MARCH 5, 2019
Daily Summary:	Sets of 8 didn't eat my soul today. It is a good day.
Bodyweight:	173.6 / 78.9	sRPE:	7.5
Session Length:	53m	Arbitrary Units:	398
-
COMPETITION DEADLIFT
Prescription:	[email protected], [email protected] x 4 sets
Warmups:	135x8x2, 185x8, 225x8
Set #	WEIGHT (lbs)	REPS	RPE
1	245	8	6
2	265	8	7
3	265	8	7
4	265	8	7
5	265	8	7
Summary:	e1rm: 374	Volume: 40	Avg Int: 71%
Notes:
-
COMPETITION BENCH
Prescription:	[email protected], [email protected] x 4 sets
Warmups:	45x8x2, 95x8
Set #	WEIGHT (lbs)	REPS	RPE
1	135	8	6
2	155	8	7
3	155	8	7
4	155	8	7
5	155	8	7
Summary:	e1rm: 218	Volume: 40	Avg Int: 71%
Notes:
-
SSB SQUAT
Prescription:	14-16 @8, Myorep
Warmups:	45x8
Set #	WEIGHT (lbs)	REPS	RPE
1	135	15	8
2	135	5	8
3	135	5	8
4	135	5	8
5	135	4	8
6	135	4	8
Summary:	e1rm: 225	Volume: 38	Avg Int: 60%
Notes:	These still ate my soul though.