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

[llaffin]

WEEK THIRTEEN		HYPERTROPHY
GPP #1		WED. MARCH 6, 2019
Daily Summary:	Did this yesterday but logging it today.
Bodyweight:	174.2 / 79.2	sRPE:	5
Session Length:	52m	Arbitrary Units:	260
-
UPPER BACK
Exercise 1:	Chin Ups (Neutral Grip)
Prescription:	AMRAP @8 x 4 sets w/ 60s rest
Weight:	bodyweight
Reps/Set:	10, 7, 6, 5	Total:	28
Exercise 2:	Inverted Row
Prescription:	AMRAP @8 x 4 sets w/ 60s rest
Weight:	bodyweight, parallel to floor
Reps/Set:	6, 6, 6, 6	Total:	24
-
CORE
Exercise 1:	Planks
Prescription:	4 min AMRAP
Weight:	bodyweight, feet on floor
Reps/Set:	60, 60, 45	Total:	165s
Exercise 2:	Anti-Rotation Band Hold
Prescription:	4 min AMRAP
Weight:	90lbs band
Reps/Set:	30, 30, 30, 30	Total:	120s
-
ARMS
Exercise 1:	Triceps Pushdown (Straight Bar)
Prescription:	AMRAP @8 x 4 sets w/ 60s rest
Weight:	30lbs
Reps/Set:	20, 12, 9, 8	Total:	49
Exercise 2:	Barbell Curls
Prescription:	AMRAP @8 x 4 sets w/ 60s rest
Weight:	50lbs
Reps/Set:	15, 10, 8, 7	Total:	40
-
CONDITIONING
Exercise 1:	Air Bike
Prescription:	LISS: 30mins @ 6
Distance:	14.11km	Avg Speed:	28.3 km/h

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WEEK THIRTEEN		HYPERTROPHY
DAY #3		THURS. MARCH 7, 2019
Daily Summary:	Bought a new pair of bands so I could play with squatting with bands.
Bodyweight:	173.2 / 78.7	sRPE:	7
Session Length:	45m	Arbitrary Units:	315
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SSB SQUAT W/BANDS
Prescription:	[email protected], [email protected], [email protected] x 3 sets
Warmups:	45x8x2, 135x8
Set #	WEIGHT (lbs)	REPS	RPE
1	155	8	6
2	165	8	7
3	175	8	8
4	175	8	8
5	175	8	8
Summary:	e1rm: 236	Volume: 40	Avg Int: 72%
Notes:	Band Tension: 0# at the bottom, around 50-60# at the top, but not exactly sure.
-
CLOSEGRIP INCLINE BENCH (45*)
Prescription:	[email protected], [email protected], [email protected] x 3 sets
Warmups:	45x8x2, 95x8
Set #	WEIGHT (lbs)	REPS	RPE
1	105	8	6
2	115	8	7
3	120	8	7.5
4	125	8	8
5	125	8	8
Summary:	e1rm: 169	Volume: 40	Avg Int: 73%
Notes:
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PIN PRESS (EYE LEVEL)
Prescription:	14-16 @8, Myoreps
Warmups:	45x8
Set #	WEIGHT (lbs)	REPS	RPE
1	82.5	15	8
2	82.5	5	9
3	82.5	4	9.5
4	82.5	4	10
5	82.5	3	10
Summary:	e1rm: 138	Volume: 31	Avg Int: 60%
Notes:

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WEEK THIRTEEN		HYPERTROPHY
DAY #4		FRI. MARCH 8, 2019
Daily Summary:
Bodyweight:	173.6 / 78.9	sRPE:	7
Session Length:	48m	Arbitrary Units:	336
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DEADLIFT W/BANDS
Prescription:	[email protected], [email protected], [email protected] x 3 sets
Warmups:	135x8*, 135x8, 185x8
Set #	WEIGHT (lbs)	REPS	RPE
1	225	8	6
2	245	8	7
3	255	8	8
4	255	8	8
5	255	8	8
Summary:	e1rm: 344	Volume: 40	Avg Int: 73%
Notes:
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TNG BENCH W/ REVERSE BANDS
Prescription:	[email protected], [email protected], [email protected] x 3 sets
Warmups:	45x8x2, 95x8, 135x8
Set #	WEIGHT (lbs)	REPS	RPE
1	155	8	6
2	165	8	7
3	175	8	8
4	175	8	8
5	175	8	8
Summary:	e1rm: 236	Volume: 40	Avg Int: 73%
Notes:
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PENDLAY ROW
Prescription:	14-16 @8, Myoreps
Warmups:	None
Set #	WEIGHT (lbs)	REPS	RPE
1	145	15	8
2	145	5	8.5
3	145	5	9.5
4	145	4	10
5	145	3	10
Summary:	e1rm: 242	Volume: 32	Avg Int: 60%
Notes:

[llaffin]

WEEK THIRTEEN		HYPERTROPHY
GPP #2		SAT. MARCH 9, 2019
Daily Summary:
Bodyweight:	173.4 / 78.8	sRPE:	5
Session Length:	52m	Arbitrary Units:	260
-
UPPER BACK
Exercise 1:	Lat Pulldowns
Prescription:	AMRAP @8 x 4 sets w/ 60s rest
Weight:	70lbs
Reps/Set:	15, 10, 9, 9	Total:	43
Exercise 2:	Chest Supported DB Row
Prescription:	AMRAP @8 x 4 sets w/ 60s rest
Weight:	45lbs (per arm)
Reps/Set:	10, 10, 10, 10	Total:	40
-
CORE
Exercise 1:	V-Sits
Prescription:	4 min AMRAP
Weight:	bodyweight, feet on floor
Reps/Set:	60, 60, 45	Total:	165s
Exercise 2:	Side Planks
Prescription:	4 min AMRAP
Weight:
Reps/Set:	45, 30, 30	Total:	105s
-
ARMS
Exercise 1:	DB Lying Triceps Extensions
Prescription:	AMRAP @8 x 4 sets w/ 60s rest
Weight:	15lbs (per arm)
Reps/Set:	17, 12, 10, 9	Total:	48
Exercise 2:	DB Curls
Prescription:	AMRAP @8 x 4 sets w/ 60s rest
Weight:	20lbs (per arm)
Reps/Set:	17, 12, 10, 8	Total:	47
-
CONDITIONING
Exercise 1:	Air Bike
Prescription:	HIIT: (20s @ 10, 100s @ 0) x 7 rounds
Distance:		Avg Speed:

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WEEK FOURTEEN		HYPERTROPHY
DAY #1		MON. MARCH 11, 2019
Daily Summary:
Bodyweight:	172.4 / 78.4	sRPE:	7.5
Session Length:	1h 11m	Arbitrary Units:	532
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COMPETITION SQUAT
Prescription:	[email protected], [email protected] x 3 sets
Warmups:	45x6x3, 135x6, 225x6, 275x2, 315x1
Set #	WEIGHT (lbs)	REPS	RPE
1	335	1	6.5
2	355	1	7.5
3	295	6	7.5
4	295	6	8
5	295	6	8
Summary:	e1rm: 391	Volume: 20	Avg Int: 78%
Notes:
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COMPETITION PRESS
Prescription:	[email protected], [email protected] x 4 sets
Warmups:	45x6x2, 95x3, 115x1, 125x1
Set #	WEIGHT (lbs)	REPS	RPE
1	135	1	7
2	145	1	8.5
3	120	6	8
4	120	6	8
5	120	6	8
6	120	6	8.5
Summary:	e1rm: 154	Volume: 26	Avg Int: 79%
Notes:
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INCLINE BENCH (30*)
Prescription:	14-16 @8, Myorep
Warmups:	45x8
Set #	WEIGHT (lbs)	REPS	RPE
1	110	15	8
2	110	5	9.5
3	110	5	10
4	110	4	10
5	110	3	10
Summary:	e1rm: 183	Volume: 32	Avg Int: 60%
Notes:

[llaffin]

WEEK FOURTEEN		HYPERTROPHY
DAY #2		TUES. MARCH 12, 2019
Daily Summary:	Felt pretty darn strong today.
Bodyweight:	171.8 / 78.1	sRPE:	7.5
Session Length:	1h 12m	Arbitrary Units:	540
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COMPETITION DEADLIFT
Prescription:	[email protected], [email protected] x 3 sets
Warmups:	135x6x2, 185x6, 225x6, 275x1, 315x1, 345x1
Set #	WEIGHT (lbs)	REPS	RPE
1	365	1	6.5
2	385	1	7.5
3	325	6	7.5
4	325	6	8
5	325	6	8
Summary:	e1rm: 416	Volume: 20	Avg Int: 79%
Notes:	Easiest and fastest 385 of my life.
-
COMPETITION BENCH
Prescription:	[email protected], [email protected] x 4 sets
Warmups:	45x6x2, 95x6, 135x6, 175x1, 195x1
Set #	WEIGHT (lbs)	REPS	RPE
1	215	1	7
2	225	1	8
3	185	6	8
4	185	6	8
5	185	6	8
6	185	6	8.5
Summary:	e1rm: 242	Volume: 26	Avg Int: 79%
Notes:
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SSB SQUAT
Prescription:	14-16 @8, Myorep
Warmups:	45x8
Set #	WEIGHT (lbs)	REPS	RPE
1	145	15	8
2	145	5	8
3	145	4	8
4	145	4	8
5	145	3	8
Summary:	e1rm: 242	Volume: 31	Avg Int: 60%
Notes:

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WEEK FOURTEEN		HYPERTROPHY
GPP #1		WED. MARCH 13, 2019
Daily Summary:
Bodyweight:	172.2 / 78.3	sRPE:	5
Session Length:	62m	Arbitrary Units:	310
-
UPPER BACK
Exercise 1:	Chin Ups (Neutral Grip)
Prescription:	AMRAP @8 x 4 sets w/ 60s rest
Weight:	bodyweight
Reps/Set:	10, 8, 5, 5	Total:	28
Exercise 2:	Inverted Row
Prescription:	AMRAP @8 x 4 sets w/ 60s rest
Weight:	bodyweight, parallel to floor
Reps/Set:	7, 7, 7, 7	Total:	28
-
CORE
Exercise 1:	Planks
Prescription:	4 min AMRAP
Weight:	bodyweight, feet on floor
Reps/Set:	60, 60, 60	Total:	180s
Exercise 2:	Anti-Rotation Band Hold
Prescription:	4 min AMRAP
Weight:	90lbs band
Reps/Set:	45, 30, 30	Total:	105s
-
ARMS
Exercise 1:	Triceps Pushdown (Straight Bar)
Prescription:	AMRAP @8 x 5 sets w/ 60s rest
Weight:	30lbs
Reps/Set:	20, 12, 9, 9, 8	Total:	58
Exercise 2:	Barbell Curls
Prescription:	AMRAP @8 x 5 sets w/ 60s rest
Weight:	50lbs
Reps/Set:	15, 10, 8, 7, 7	Total:	47
-
CONDITIONING
Exercise 1:	Air Bike
Prescription:	LISS: 30mins @ 6
Distance:	11.87km	Avg Speed:	28.3 km/h

[llaffin]

WEEK FOURTEEN		HYPERTROPHY
DAY #3		THURS. MARCH 14, 2019
Daily Summary:	Pretty solid 'just do the work' hypertrophy session. Felt refreshing. Happy Pi Day.
Bodyweight:	172.8 / 78.5	sRPE:	7
Session Length:	46m	Arbitrary Units:	322
-
SSB SQUAT W/ BANDS
Prescription:	[email protected], [email protected], [email protected] x 3 sets
Warmups:	45x8x2, 135x8
Set #	WEIGHT (lbs)	REPS	RPE
1	165	8	6
2	175	8	7
3	185	8	8
4	185	8	8
5	185	8	8
Summary:	e1rm: 250	Volume: 40	Avg Int: 73%
Notes:	About ~50lbs at top and 0 at bottom
-
CLOSEGRIP INCLINE BENCH (45*)
Prescription:	[email protected], [email protected], [email protected] x 3 sets
Warmups:	45x8x2, 95x8
Set #	WEIGHT (lbs)	REPS	RPE
1	110	8	6
2	120	8	7
3	130	8	7.5
4	135	8	8
5	135	8	8.5
Summary:	e1rm: 182	Volume: 40	Avg Int: 73%
Notes:
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PIN PRESS (EYE LEVEL)
Prescription:	14-16 @8, Myoreps
Warmups:	None
Set #	WEIGHT (lbs)	REPS	RPE
1	85	15	8
2	85	5	9
3	85	4	9.5
4	85	4	10
5	85	3	10
Summary:	e1rm: 142	Volume: 31	Avg Int: 60%
Notes:

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WEEK FOURTEEN		HYPERTROPHY
DAY #4		FRI. MARCH 15, 2019
Daily Summary:	Another week wrapped up.
Bodyweight:	172.8 / 78.5	sRPE:	7
Session Length:	51m	Arbitrary Units:	357
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2" DEFICIT DEADLIFT
Prescription:	[email protected], [email protected], [email protected] x 3 sets
Warmups:	135x8x2, 185x8, 225x8
Set #	WEIGHT (lbs)	REPS	RPE
1	255	8	6
2	265	8	7
3	275	8	8
4	275	8	8
5	275	8	8
Summary:	e1rm: 371	Volume: 40	Avg Int: 73%
Notes:	Wasn't really liking deadlift w / bands so I'm doing deficits now as the program intended.
-
TNG BENCH W/ REVERSE BANDS
Prescription:	[email protected], [email protected], [email protected] x 3 sets
Warmups:	45x8x2, 95x8, 135x8
Set #	WEIGHT (lbs)	REPS	RPE
1	165	8	6
2	175	8	7
3	185	8	8
4	185	8	8
5	185	8	8
Summary:	e1rm: 250	Volume: 40	Avg Int: 73%
Notes:	~0 at top, ~-25lbs at chest
-
PENDLAY ROW
Prescription:	14-16 @8, Myoreps
Warmups:	None
Set #	WEIGHT (lbs)	REPS	RPE
1	155	15	8
2	155	5	9
3	155	4	9.5
4	155	4	10
5	155	3	10
Summary:	e1rm: 258	Volume: 31	Avg Int: 60%
Notes:

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WEEK FOURTEEN		HYPERTROPHY
GPP #2		SAT. MARCH 16, 2019
Daily Summary:
Bodyweight:	173.2 / 78.7	sRPE:	5
Session Length:	48m	Arbitrary Units:	240
-
UPPER BACK
Exercise 1:	Lat Pulldowns
Prescription:	AMRAP @8 x 4 sets w/ 60s rest
Weight:	70lbs
Reps/Set:	15, 11, 10, 9	Total:	45
Exercise 2:	Chest Supported DB Row
Prescription:	AMRAP @8 x 4 sets w/ 60s rest
Weight:	45lbs (per arm)
Reps/Set:	12, 12, 12, 12	Total:	48
-
CORE
Exercise 1:	V-Sits
Prescription:	4 min AMRAP
Weight:	bodyweight, feet on floor
Reps/Set:	60, 60, 30	Total:	150s
Exercise 2:	Side Planks
Prescription:	4 min AMRAP
Weight:
Reps/Set:	30, 30, 30	Total:	90s
-
ARMS
Exercise 1:	DB Lying Triceps Extensions
Prescription:	AMRAP @8 x 5 sets w/ 60s rest
Weight:	15lbs (per arm)
Reps/Set:	18, 12, 9, 9, 9	Total:	57
Exercise 2:	DB Curls
Prescription:	AMRAP @8 x 5 sets w/ 60s rest
Weight:	20lbs (per arm)
Reps/Set:	20, 11, 8, 8, 8	Total:	55
-
CONDITIONING
Exercise 1:	Air Bike
Prescription:	HIIT: (20s @ 10, 100s @ 0) x 8 rounds
Distance:		Avg Speed:

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WEEK FIFTEEN		HYPERTROPHY
DAY #1		MON. MARCH 18, 2019
Daily Summary:	I feel pretty much as strong as I did at the tail end of my last strength block, despite the calorie deficit and high rep work. Cool.
Bodyweight:	172.2 / 78.3	sRPE:	8
Session Length:	1h 11m	Arbitrary Units:	568
-
COMPETITION SQUAT
Prescription:	[email protected], [email protected] x 4 sets
Warmups:	45x6x3, 135x6, 185x6, 225x6, 275x2, 315x1
Set #	WEIGHT (lbs)	REPS	RPE
1	345	1	7
2	365	1	8
3	300	6	8
4	300	6	8
5	300	6	8
6	300	6	8
Summary:	e1rm: 394	Volume: 26	Avg Int: 78%
Notes:
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COMPETITION PRESS
Prescription:	[email protected], [email protected] x 4 sets
Warmups:	45x6, 75x3, 115x1, 125x1
Set #	WEIGHT (lbs)	REPS	RPE
1	135	1	6
2	147.5	1	8
3	122.5	6	7.5
4	122.5	6	8
5	122.5	6	8
6	122.5	6	8.5
Summary:	e1rm: 159	Volume: 26	Avg Int: 78%
Notes:
-
INCLINE BENCH (30*)
Prescription:	12-14 @8, Myoreps
Warmups:	45x8
Set #	WEIGHT (lbs)	REPS	RPE
1	120	14	8
2	120	5	9
3	120	4	10
4	120	3	10
Summary:	e1rm: 185	Volume: 26	Avg Int: 65%
Notes:

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WEEK FIFTEEN		HYPERTROPHY
DAY #2		TUES. MARCH 19, 2019
Daily Summary:	Had to go one belt hole smaller today. Apparently calorie deficits and hypertrophy work is good for my strength, smashed 405 today for a wicked e1rm PR.
Bodyweight:	171.8 / 78.1	sRPE:	8.5
Session Length:	1h 22m	Arbitrary Units:	697
-
COMPETITION DEADLIFT
Prescription:	[email protected], [email protected] x 4 sets
Warmups:	135x6x2, 185x3, 225x3, 275x2, 315x1, 345x1
Set #	WEIGHT (lbs)	REPS	RPE
1	365	1	6
2	405	1	8
3	330	6	8
4	330	6	8
5	330	6	8
6	330	6	8
Summary:	e1rm: 438	Volume: 26	Avg Int: 78%
Notes:
-
COMPETITION BENCH
Prescription:	[email protected], [email protected] x 4 sets
Warmups:	45x6x2, 95x6, 135x6, 175x2, 195x1
Set #	WEIGHT (lbs)	REPS	RPE
1	215	1	7
2	225	1	8
3	185	6	8
4	185	6	8
5	185	6	8
6	185	6	8
Summary:	e1rm: 242	Volume: 26	Avg Int: 79%
Notes:
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SSB SQUAT
Prescription:	12-14 @8, Myoreps
Warmups:	45x8
Set #	WEIGHT (lbs)	REPS	RPE
1	165	12	8
2	165	5	9
3	165	4	10
4	165	3	10
Summary:	e1rm: 254	Volume: 24	Avg Int: 65%
Notes:

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WEEK FIFTEEN		HYPERTROPHY
DAY #3		THURS. MARCH 21, 2019
Daily Summary:	I've been a bad, bad boy. I didn't do my GPP yesterday, or today. But I'll find a way to still get it done and not miss any volume. I'm admittedly struggling with motivation and compliance with GPP. Might need to find some way to modify them to make them more interesting to me.
Bodyweight:	170.8 / 77.6	sRPE:	7
Session Length:	56m	Arbitrary Units:	392
-
SSB SQUAT W/ BANDS
Prescription:	[email protected], [email protected], [email protected] x 4 sets
Warmups:	45x8x2, 135x8
Set #	WEIGHT (lbs)	REPS	RPE
1	175	8	6
2	185	8	7
3	195	8	8
4	195	8	8
5	195	8	8
6	195	8	8
Summary:	e1rm: 264	Volume: 48	Avg Int: 73%
Notes:	Band Tension: 50lbs at top, 0 at bottom.
-
CLOSEGRIP INCLINE BENCH (45*)
Prescription:	[email protected], [email protected], [email protected] x 4 sets
Warmups:	45x8x2, 95x8
Set #	WEIGHT (lbs)	REPS	RPE
1	115	8	6
2	125	8	7
3	135	8	8
4	130	8	8
5	130	8	8
6	130	8	8
Summary:	e1rm: 183	Volume: 48	Avg Int: 73%
Notes:
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PIN PRESS (EYE LEVEL)
Prescription:	12-14 @8, Myoreps
Warmups:	none
Set #	WEIGHT (lbs)	REPS	RPE
1	90	14	8
2	90	5	10
3	90	3	10
Summary:	e1rm: 150	Volume: 22	Avg Int: 65%
Notes:

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WEEK FIFTEEN		HYPERTROPHY
DAY #4		FRI. MARCH 22, 2019
Daily Summary:	Probably gonna do a double GPP session tomorrow lol, we'll see.
Bodyweight:	171.8 / 78.1	sRPE:	8
Session Length:	1h 3m	Arbitrary Units:	504
-
2" DEFICIT DEADLIFT
Prescription:	[email protected], [email protected], [email protected] x 4 sets
Warmups:	135x8x2, 185x8, 225x8
Set #	WEIGHT (lbs)	REPS	RPE
1	260	8	6
2	270	8	7
3	280	8	8
4	280	8	8
5	280	8	8
6	280	8	8
Summary:	e1rm: 378	Volume: 48	Avg Int: 73%
Notes:	Some gnarly low back pump from these.
-
TNG BENCH W/ REVERSE BANDS
Prescription:	[email protected], [email protected], [email protected] x 4 sets
Warmups:	45x8x2, 95x8, 135x8
Set #	WEIGHT (lbs)	REPS	RPE
1	170	8	6
2	180	8	7
3	190	8	8
4	190	8	8
5	190	8	8
6	190	8	8
Summary:	e1rm: 257	Volume: 48	Avg Int: 73%
Notes:
-
PENDLAY ROW
Prescription:	12-14 @8, Myoreps
Warmups:	None
Set #	WEIGHT (lbs)	REPS	RPE
1	165	12	8
2	165	5	9
3	165	4	10
4	165	3	10
Summary:	e1rm: 254	Volume: 24	Avg Int: 65%
Notes:	Done with myoreps. This was my first training block with them and I gotta say I really like them. Brutal, but I love how much time they save. Onwards to 10s.

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WEEK SIXTEEN		HYPERTROPHY
DAY #1		MON. MARCH 25, 2019
Daily Summary:
Bodyweight:	171.8 / 78.1	sRPE:	8.5
Session Length:	1h 22m	Arbitrary Units:	697
-
COMPETITION SQUAT
Prescription:	[email protected], [email protected] x 4 sets
Warmups:	45x6x3, 135x6, 185x6, 225x6, 275x2, 315x1
Set #	WEIGHT (lbs)	REPS	RPE
1	345	1	6
2	370	1	8
3	305	6	8
4	305	6	8
5	305	6	8
6	305	6	8.5
Summary:	e1rm: 400	Volume: 26	Avg Int: 78%
Notes:
-
COMPETITION PRESS
Prescription:	[email protected], [email protected] x 4 sets
Warmups:	45x6x2, 75x3, 95x1, 125x1
Set #	WEIGHT (lbs)	REPS	RPE
1	140	1	6.5
2	150	1	9
3	125	6	8
4	125	6	8
5	125	6	8
6	125	6	8
Summary:	e1rm: 156	Volume: 26	Avg Int: 79%
Notes:
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CLOSEGRIP BENCH
Prescription:	[email protected], [email protected] x 3 sets
Warmups:	45x10, 95x10
Set #	WEIGHT (lbs)	REPS	RPE
1	135	10	7
2	145	10	8
3	145	10	8
4	145	10	8
Summary:	e1rm: 213	Volume: 40	Avg Int: 68%
Notes: