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

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  • #91
    WEEK SIXTEEN HYPERTROPHY
    DAY #2 TUES. MARCH 26, 2019
    Daily Summary: Felt kinda weak and fatigue today. Singles moved much slower than usual, but the back off work was okay.
    Bodyweight: 171.2 / 77.8 sRPE: 8
    Session Length: 1h 28m Arbitrary Units: 704
    -
    COMPETITION DEADLIFT
    Prescription: [email protected], [email protected] x 4 sets
    Warmups: 135x6x2, 185x3, 225x3, 275x1, 315x1, 345x1
    Set # WEIGHT (lbs) REPS RPE
    1 375 1 7
    2 395 1 9
    3 335 6 8
    4 335 6 8
    5 335 6 8
    6 335 6 8
    Summary: e1rm: 411 Volume: 26 Avg Int: 79%
    Notes: This is a pretty cool volume-intensity PR.
    -
    COMPETITION BENCH
    Prescription: [email protected], [email protected] x 4 sets
    Warmups: 45x6x2, 95x6, 135x6, 185x1, 205x1
    Set # WEIGHT (lbs) REPS RPE
    1 217.5 1 7
    2 227.5 1 9
    3 187.5 6 8
    4 187.5 6 8
    5 187.5 6 8
    6 187.5 6 8
    Summary: e1rm: 237 Volume: 26 Avg Int: 79%
    Notes:
    -
    2CT PAUSE SSB SQUAT
    Prescription: 12 - [email protected], Myoreps
    Warmups: 45x10
    Set # WEIGHT (lbs) REPS RPE
    1 135 14 8
    2 135 5 9
    3 135 4 9.5
    4 135 4 10
    5 135 3 10
    Summary: e1rm: 208 Volume: 30 Avg Int: 65%
    Notes: Decided to stick to myoreps for Squats only, simply because I'm enjoying how they help manage fatigue and time. And if I'm being honest, my motivation to train has been in a slump lately, so myoreps are better for my compliance.

    Comment


    • #92
      WEEK SIXTEEN HYPERTROPHY
      DAY #3 THURS. MARCH 28, 2019
      Daily Summary: Solid day, didn't feel fatigued like I have the last few sessions.
      Bodyweight: 171.4 / 77.9 sRPE: 7
      Session Length: 1h 5m Arbitrary Units: 455
      -
      SSB SQUAT W/ BANDS
      Prescription: [email protected], [email protected], [email protected] x 4 sets
      Warmups: 45x8x2, 135x8
      Set # WEIGHT (lbs) REPS RPE
      1 185 8 6
      2 195 8 7
      3 205 8 8
      4 205 8 8
      5 205 8 8
      6 205 8 8
      Summary: e1rm: 277 Volume: 48 Avg Int: 73%
      Notes: + ~50lbs at top
      -
      INCLINE BENCH (30*)
      Prescription: [email protected], [email protected], [email protected] x 4 sets
      Warmups: 45x8x2, 95x8
      Set # WEIGHT (lbs) REPS RPE
      1 135 8 6
      2 145 8 7
      3 155 8 8
      4 155 8 8
      5 155 8 8
      6 155 8 8
      Summary: e1rm: 209 Volume: 48 Avg Int: 73%
      Notes:
      -
      CLOSEGRIP INCLINE BENCH (45*)
      Prescription: [email protected], [email protected] x 3 sets
      Warmups: 95x10
      Set # WEIGHT (lbs) REPS RPE
      1 105 10 7
      2 115 10 8
      3 115 10 8
      4 115 10 8
      Summary: e1rm: 170 Volume: 40 Avg Int: 68%
      Notes:

      Comment


      • #93
        WEEK SIXTEEN HYPERTROPHY
        DAY #4 FRI. MARCH 29, 2019
        Daily Summary:
        Bodyweight: 171.6 sRPE: 8.5
        Session Length: 1h 8m Arbitrary Units: 578
        -
        2" DEFICIT DEADLIFT
        Prescription: [email protected], [email protected], [email protected] x 4 sets
        Warmups: 135x8x2, 185x8, 225x8
        Set # WEIGHT (lbs) REPS RPE
        1 265 8 6
        2 275 8 7
        3 285 8 8
        4 285 8 8
        5 285 8 8
        6 285 8 8
        Summary: e1rm: 385 Volume: 48 Avg Int: 73%
        Notes:
        -
        TNG BENCH W/ REVERSE BANDS
        Prescription: [email protected], [email protected], [email protected] x 4 sets
        Warmups: 45x8x2, 95x8, 135x8
        Set # WEIGHT (lbs) REPS RPE
        1 175 8 6
        2 185 8 7
        3 200 8 8
        4 200 8 8
        5 200 8 8
        6 200 8 8
        Summary: e1rm: 270 Volume: 48 Avg Int: 73%
        Notes: Feels pretty cool to be repping out 200 pounds. Even if it is with the help of bands, lol.
        -
        PENDLAY ROW
        Prescription: [email protected], [email protected] x 3 sets
        Warmups: None
        Set # WEIGHT (lbs) REPS RPE
        1 145 10 7
        2 165 10 8
        3 165 10 8
        4 165 10 8
        Summary: e1rm: 228 Volume: 40 Avg Int: 68%
        Notes:

        Comment


        • #94
          WEEK SEVENTEEN HYPERTROPHY
          DAY #1 MON. APRIL 1, 2019
          Daily Summary: Last week of hypertrophy. And it's a high stress week. I think this will be a stress PR, cool. Hit some 6 rep PRs today.
          Bodyweight: 172.2 / 78.3 sRPE: 8.5
          Session Length: 1h 27m Arbitrary Units: 740
          -
          COMPETITION SQUAT
          Prescription: [email protected], [email protected], 75% e1rm x 6 reps x 3 sets
          Warmups: 45x6x3, 135x6, 185x6, 225x6, 275x3, 315x1
          Set # WEIGHT (lbs) REPS RPE
          1 350 1 6.5
          2 375 1 8
          3 335 6 9
          4 305 6 8
          5 305 6 8
          6 305 6 8
          Summary: e1rm: 405 Volume: 26 Avg Int: 78%
          Notes:
          -
          COMPETITION PRESS
          Prescription: [email protected], [email protected], 75% e1rm x 6 reps x 4 sets
          Warmups: 45x6x2, 95x3, 115x1, 125x1
          Set # WEIGHT (lbs) REPS RPE
          1 140 1 7
          2 150 1 8
          3 135 6 9
          4 122.5 6 8
          5 122.5 6 8
          6 122.5 6 8
          7 122.5 6 8
          Summary: e1rm: 162 Volume: 32 Avg Int: 78%
          Notes: Repping out a plate feels nice.
          -
          CLOSEGRIP BENCH
          Prescription: [email protected], [email protected] x 4 sets
          Warmups: 45x8
          Set # WEIGHT (lbs) REPS RPE
          1 135 10 7
          2 150 10 8
          3 145 10 8
          4 145 10 8
          5 145 10 8
          Summary: e1rm: 221 Volume: 50 Avg Int: 67%
          Notes:

          Comment


          • #95
            WEEK SEVENTEEN HYPERTROPHY
            DAY #2 TUES. APRIL 2, 2019
            Daily Summary: Hella stressful session, unsustainable workload, but kinda intentional. Low stress week next week.
            Bodyweight: 170.4 / 77.5 sRPE: 9
            Session Length: 1h 29m Arbitrary Units: 801
            -
            COMPETITION DEADLIFT
            Prescription: [email protected], [email protected], 75% e1rm x 6 reps x 3 sets
            Warmups: 135x6x2, 185x3, 225x3, 275x2, 315x1, 345x1
            Set # WEIGHT (lbs) REPS RPE
            1 375 1 6
            2 405 1 8
            3 365 6 9
            4 335 6 8
            5 335 6 8
            6 335 6 8
            Summary: e1rm: 437 Volume: 26 Avg Int: 78%
            Notes: 6 rep PR. Hardest deadlift session of my life. Felt good.
            -
            COMPETITION BENCH
            Prescription: [email protected], [email protected], 75% e1rm x 6 reps x 4 sets
            Warmups: 45x6x2, 95x6, 135x6, 185x1, 205x1
            Set # WEIGHT (lbs) REPS RPE
            1 215 1 7
            2 225 1 8
            3 200 6 9
            4 180 6 8
            5 180 6 8
            6 180 6 8
            7 180 6 8
            Summary: e1rm: 242 Volume: 32 Avg Int: 78%
            Notes: Another 6 rep PR.
            -
            2CT PAUSE SSB SQUAT
            Prescription: 12 - [email protected], Myoreps
            Warmups: 45x8
            Set # WEIGHT (lbs) REPS RPE
            1 145 14 8
            2 145 5 9
            3 145 4 10
            4 145 4 10
            5 145 3 10
            Summary: e1rm: 223 Volume: 30 Avg Int: 65%
            Notes:

            Comment


            • #96
              WEEK SEVENTEEN HYPERTROPHY
              DAY #3 THURS. APRIL 4, 2019
              Daily Summary: My weight loss has pretty much been on hold lately. I'll get back to it in a couple weeks, I'd like to drop one more (weightlifting) belt hole
              Bodyweight: 172.2 / 78.3 sRPE: 9
              Session Length: 1h 8m Arbitrary Units: 613
              -
              SSB SQUAT W/ BANDS
              Prescription: [email protected], [email protected], [email protected] x 4 sets
              Warmups: 45x8x2, 135x8
              Set # WEIGHT (lbs) REPS RPE
              1 195 8 6
              2 205 8 7
              3 215 8 8
              4 215 8 8
              5 215 8 8
              6 215 8 8
              Summary: e1rm: 290 Volume: 48 Avg Int: 73%
              Notes: +50lbs band tension at top. And this just about left me in fetal position lol.
              -
              INCLINE BENCH (30*)
              Prescription: [email protected], [email protected], [email protected] x 4 sets
              Warmups: 45x8x2, 95x8
              Set # WEIGHT (lbs) REPS RPE
              1 135 8 6
              2 145 8 7
              3 155 8 8.5
              4 150 8 8
              5 150 8 8
              6 150 8 8
              Summary: e1rm: 207 Volume: 48 Avg Int: 73%
              Notes: Pressing feels noticeably weaker today. Dat fatigue is real.
              -
              CLOSEGRIP INCLINE BENCH (45*)
              Prescription: [email protected], [email protected] x 4 sets
              Warmups: None
              Set # WEIGHT (lbs) REPS RPE
              1 105 10 7.5
              2 105 10 8
              3 105 10 8
              4 105 10 8
              5 105 10 8
              Summary: e1rm: 154 Volume: 50 Avg Int: 68%
              Notes: What is this, 531 BBB?

              Comment


              • #97
                WEEK SEVENTEEN HYPERTROPHY
                DAY #4 FRI. APRIL 5, 2019
                Daily Summary: Last high stress session done. A much wanted low stress week next week.
                Bodyweight: 171.2 / 77.8 sRPE: 8.5
                Session Length: 1h 11m Arbitrary Units: 604
                -
                2" DEFICIT DEADLIFTS
                Prescription: [email protected], [email protected], [email protected] x 4 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
                6 275 8 8
                Summary: e1rm: 372 Volume: 48 Avg Int: 73%
                Notes:
                -
                TNG BENCH W/ REVERSE BANDS
                Prescription: [email protected], [email protected], [email protected]8 x 4 sets
                Warmups: 45x8x2, 95x8, 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:
                -
                PENDLAY ROW
                Prescription: [email protected], [email protected] x 4 sets
                Warmups: None
                Set # WEIGHT (lbs) REPS RPE
                1 145 10 7
                2 155 10 8
                3 155 10 8
                4 155 10 8
                5 155 10 8
                Summary: e1rm: 228 Volume: 50 Avg Int: 68%
                Notes:

                Comment


                • #98
                  WEEK EIGHTEEN LOW STRESS
                  DAY #1 MON. APRIL 8, 2019
                  Daily Summary: Very refreshing workout.
                  Bodyweight: 172.0 / 78.2 sRPE: 6
                  Session Length: 45m Arbitrary Units: 270
                  -
                  COMPETITION SQUAT
                  Prescription: [email protected], -18% x 5 reps
                  Warmups: 45x5x3, 135x5, 185x5, 225x5, 275x2, 315x1, 350x1
                  Set # WEIGHT (lbs) REPS RPE
                  1 385 1 8
                  2 315 5 6
                  Summary: e1rm: 416 Volume: 6 Avg Int: 78%
                  Notes: Squat continues to be "just add 5 pounds" lol.
                  -
                  COMPETITION PRESS
                  Prescription: [email protected], -18% x 5 reps
                  Warmups: 45x5x2, 75x3, 95x2, 115x1, 135x1, 142.5x1
                  Set # WEIGHT (lbs) REPS RPE
                  1 150 1 8
                  2 125 5 6
                  Summary: e1rm: 162 Volume: 6 Avg Int: 79%
                  Notes:
                  -
                  CLOSEGRIP BENCH
                  Prescription: [email protected], [email protected], [email protected]
                  Warmups: 45x10
                  Set # WEIGHT (lbs) REPS RPE
                  1 135 10 7
                  2 145 10 8
                  3 155 10 9
                  Summary: e1rm: 218 Volume: 30 Avg Int: 69%
                  Notes:

                  Comment


                  • #99
                    WEEK EIGHTEEN LOW STRESS
                    DAY #2 TUES. APRIL 9, 2019
                    Daily Summary:
                    Bodyweight: 171.0 / 77.7 sRPE: 6
                    Session Length: 42m Arbitrary Units: 252
                    -
                    COMPETITION DEADLIFT
                    Prescription: [email protected], -18% x 5 reps
                    Warmups: 135x5x2, 185x3, 225x3, 275x2, 315x1, 345x1, 375x1
                    Set # WEIGHT (lbs) REPS RPE
                    1 400 1 8
                    2 330 5 6
                    Summary: e1rm: 432 Volume: 6 Avg Int: 78%
                    Notes:
                    -
                    COMPETITION BENCH
                    Prescription: [email protected], -18% x 5 reps
                    Warmups: 45x5x2, 95x5, 135x5, 185x1, 205x1, 215x1
                    Set # WEIGHT (lbs) REPS RPE
                    1 225 1 8
                    2 185 5 6
                    Summary: e1rm: 242 Volume: 6 Avg Int: 78%
                    Notes:
                    -
                    2CT PAUSE SSB SQUAT
                    Prescription: [email protected], [email protected], [email protected]
                    Warmups: 45x8
                    Set # WEIGHT (lbs) REPS RPE
                    1 135 10 7
                    2 145 10 8
                    3 155 10 9
                    Summary: e1rm: 218 Volume: 30 Avg Int: 68%
                    Notes:

                    Comment


                    • WEEK EIGHTEEN LOW STRESS
                      DAY #3 THURS. APRIL 11, 2019
                      Daily Summary: Lightning speed workout. I feel like this low stress was timed really well.
                      Bodyweight: 170.6 / 77.5 sRPE: 6
                      Session Length: 36m Arbitrary Units: 216
                      -
                      SSB SQUAT W/ BANDS
                      Prescription: [email protected], [email protected], [email protected]
                      Warmups: 45x8x2, 135x8
                      Set # WEIGHT (lbs) REPS RPE
                      1 195 8 7
                      2 210 8 8
                      3 225 8 9
                      Summary: e1rm: 296 Volume: 24 Avg Int: 74%
                      Notes: Gonna miss this accessory, it's fun.
                      -
                      INCLINE BENCH (30*)
                      Prescription: [email protected], [email protected], [email protected]
                      Warmups: 45x8x2, 95x8, 135x8
                      Set # WEIGHT (lbs) REPS RPE
                      1 150 8 7
                      2 160 8 8
                      3 170 8 9
                      Summary: e1rm: 225 Volume: 24 Avg Int: 74%
                      Notes: Wow. That's a killer incline bench e1rm PR. Felt strong today. Was expecting to top out at 160-165.
                      -
                      CLOSEGRIP INCLINE BENCH (45*)
                      Prescription: [email protected], [email protected], [email protected]
                      Warmups: 45x8, 95x8
                      Set # WEIGHT (lbs) REPS RPE
                      1 115 10 7
                      2 125 10 8
                      3 135 10 9
                      Summary: e1rm: 191 Volume: 30 Avg Int: 69%
                      Notes:

                      Comment


                      • WEEK EIGHTEEN LOW STRESS
                        DAY #4 FRI. APRIL 12, 2019
                        Daily Summary:
                        Bodyweight: 171.0 / 77.7 sRPE: 6
                        Session Length: 45 Arbitrary Units: 270
                        -
                        2" DEFICIT DEADLIFTS
                        Prescription: [email protected], [email protected], [email protected]
                        Warmups: 135x8, 185x8, 225x8
                        Set # WEIGHT (lbs) REPS RPE
                        1 275 8 7
                        2 295 8 8
                        3 315 8 9
                        Summary: e1rm: 414 Volume: 24 Avg Int: 74%
                        Notes:
                        -
                        TNG BENCH W/ REVERSE BANDS
                        Prescription: [email protected], [email protected], [email protected]
                        Warmups: 45x8x2, 135x8, 165x8
                        Set # WEIGHT (lbs) REPS RPE
                        1 185 8 7
                        2 205 8 8
                        3 225 8 9
                        Summary: e1rm: 296 Volume: 24 Avg Int: 74%
                        Notes: Feels really cool to rep out 2 plates, even with the help of bands.
                        -
                        PENDLAY ROW
                        Prescription: [email protected], [email protected], [email protected]
                        Warmups: None
                        Set # WEIGHT (lbs) REPS RPE
                        1 135 10 7
                        2 155 10 8
                        3 175 10 9
                        Summary: e1rm: 246 Volume: 30 Avg Int: 69%
                        Notes:

                        Comment


                        • WEEK NINETEEN DEVELOPMENTAL
                          DAY #1 SUN. APRIL 14, 2019
                          Daily Summary: Going to be very busy Tues/Wed so I'm moving Day 1&2 ahead a day this week, and I'll resume as normal with Day 3 on Thurs. Start of a new training block. Done with hypertrophy, moving into developmental work. Looking forward to it. Deload week seemed to do it's job: I felt very refreshed and strong this training session.
                          Bodyweight: 171.2 / 77.8 sRPE: 7
                          Session Length: 1h 31m Arbitrary Units: 637
                          -
                          COMPETITION SQUAT
                          Prescription: [email protected], -18% x 5 reps x 5 sets
                          Warmups: 45x5x3, 135x5, 185x5, 225x5, 275x3, 315x1, 355x1
                          Set # WEIGHT (lbs) REPS RPE
                          1 385 1 8
                          2 315 5 6
                          3 315 5 6
                          4 315 5 6.5
                          5 315 5 7
                          6 315 5 7
                          Summary: e1rm: 416 Volume: 26 Avg Int: 76%
                          Notes: 315x5x5 is a pretty sweet volume PR. I still remember thinking this was an intimidating weight not too many months ago.
                          -
                          COMPETITION PRESS
                          Prescription: [email protected], -16% x 4 reps x 6 sets
                          Warmups: 45x5x2, 75x5, 95x3, 115x2, 125x1, 135x1, 142.5x1
                          Set # WEIGHT (lbs) REPS RPE
                          1 150 1 8
                          2 127.5 4 6
                          3 127.5 4 6
                          4 127.5 4 6.5
                          5 127.5 4 7
                          6 127.5 4 7
                          7 127.5 4 7
                          Summary: e1rm: 162 Volume: 25 Avg Int: 78%
                          Notes:
                          -
                          3CT PAUSE BENCH
                          Prescription: [email protected], [email protected] x 4 sets
                          Warmups: 45x8, 95x8
                          Set # WEIGHT (lbs) REPS RPE
                          1 135 8 7
                          2 145 8 8
                          3 145 8 8
                          4 145 8 8
                          5 145 8 8
                          Summary: e1rm: 196 Volume: 40 Avg Int: 73%
                          Notes:

                          Comment


                          • WEEK NINETEEN DEVELOPMENTAL
                            DAY #2 MON. APRIL 15, 2019
                            Daily Summary: All time DL PR at an RPE 8. Neat.
                            Bodyweight: 169.8 / 77.2 sRPE: 8
                            Session Length: 1h 41m Arbitrary Units: 808
                            -
                            COMPETITION DEADLIFT
                            Prescription: [email protected], -18% x 5 reps x 5 sets
                            Warmups: 135x5x2, 185x5, 225x5, 275x3, 315x1, 355x1, 385x1
                            Set # WEIGHT (lbs) REPS RPE
                            1 415 1 8
                            2 340 5 6
                            3 340 5 6.5
                            4 340 5 7
                            5 340 5 7
                            6 340 5 7
                            Summary: e1rm: 448 Volume: 26 Avg Int: 76%
                            Notes:
                            -
                            COMPETITION BENCH
                            Prescription: [email protected], -16% x 4 reps x 6 sets
                            Warmups: 45x5x2, 95x5, 135x5, 185x3, 205x1, 220x1
                            Set # WEIGHT (lbs) REPS RPE
                            1 230 1 9
                            2 190 4 6
                            3 190 4 6
                            4 190 4 6
                            5 190 4 7
                            6 190 4 7
                            7 190 4 7
                            Summary: e1rm: 239 Volume: 25 Avg Int: 76%
                            Notes: 220 felt like an 8, but I thought maybe it was a fluke cuz my technique was a bit off. It wasn't a fluke.
                            -
                            3-0-3 TEMPO SSB SQUAT
                            Prescription: [email protected], [email protected] x 4 sets
                            Warmups: 45x8
                            Set # WEIGHT (lbs) REPS RPE
                            1 135 8 7
                            2 145 8 8
                            3 145 8 8
                            4 145 8 8
                            5 145 8 8
                            Summary: e1rm: 196 Volume: 40 Avg Int: 73%
                            Notes:

                            Comment


                            • WEEK NINETEEN DEVELOPMENTAL
                              DAY #3 THURS. APRIL 18, 2019
                              Daily Summary: Feels good to do some strength work again. I've been really busy these last few weeks and my allostatic load has been high (who's isn't?), but I'm in a position now to dedicate a lot more stress and mental energy to my training. So I look forward to this strength block.
                              Bodyweight: 170.8 / 77.6 sRPE: 7
                              Session Length: 1h 11m Arbitrary Units: 501
                              -
                              2CT PAUSE SQUAT
                              Prescription: [email protected], [email protected], [email protected], -5% x 1 set
                              Warmups: 45x4x3, 135x4, 185x4, 225x4
                              Set # WEIGHT (lbs) REPS RPE
                              1 275 4 7
                              2 295 4 8
                              3 315 4 9
                              4 300 4 8.5
                              Summary: e1rm: 366 Volume: 16 Avg Int: 83%
                              Notes: Weaker than I expected tbh. But I guess ~88% of my Comp Squat is reasonable.
                              -
                              "SLINGSHOT" BENCH
                              Prescription: [email protected], [email protected], [email protected], -5% x 1 set
                              Warmups: 45x4x2, 135x4, 185x4, 205x4
                              Set # WEIGHT (lbs) REPS RPE
                              1 225 4 7
                              2 235 4 8
                              3 245 4 9
                              4 235 4 8.5
                              Summary: e1rm: 285 Volume: 16 Avg Int: 83%
                              Notes: Boy do I love these. Repping out my Comp e1rm is hella fun. I don't have a real Slingshot so I'm using bands to replicate the experience.
                              -
                              CLOSEGRIP FLOOR PRESS
                              Prescription: [email protected], [email protected] x 4 sets
                              Warmups: 45x8, 95x8
                              Set # WEIGHT (lbs) REPS RPE
                              1 135 8 6
                              2 155 8 8
                              3 155 8 8
                              4 155 8 8
                              5 155 8 8
                              Summary: e1rm: 209 Volume: 40 Avg Int: 73%
                              Notes: Haven't done a floor press in well over a year. First few sets felt really awkward but I got the hang of it

                              Comment


                              • WEEK NINETEEN DEVELOPMENTAL
                                DAY #4 FRI. APRIL 19, 2019
                                Daily Summary: Happy Holiday, y'all.
                                Bodyweight: 169.8 / 77.2 sRPE: 8
                                Session Length: 1h 21m Arbitrary Units: 648
                                -
                                2CT PAUSE DEADLIFT
                                Prescription: [email protected], [email protected], [email protected], -5% x 1 set
                                Warmups: 135x4x2, 185x4, 225x4, 275x4, 315x1
                                Set # WEIGHT (lbs) REPS RPE
                                1 345 4 7
                                2 365 4 8
                                3 385 4 9.5
                                4 345 4 8
                                Summary: e1rm: 436 Volume: 16 Avg Int: 83%
                                Notes: Well that was an unexpected surge of strength. 385 for 4 paused reps, neat PR, albeit a bit of an overshoot. Took 10% top set to compensate.
                                -
                                CLOSEGRIP BENCH
                                Prescription: [email protected], [email protected], [email protected], -5% x 1 set
                                Warmups: 45x8x2
                                Set # WEIGHT (lbs) REPS RPE
                                1 185 4 7
                                2 195 4 8
                                3 205 4 9
                                4 195 4 8.5
                                Summary: e1rm: 238 Volume: 16 Avg Int: 83%
                                Notes: Could feel the fatigue from yesterday on these. Got a little DOMS from the floor press too.
                                -
                                2CT PAUSE RDL
                                Prescription: [email protected], [email protected] x 4 sets
                                Warmups: 135x8, 185x8
                                Set # WEIGHT (lbs) REPS RPE
                                1 205 8 7
                                2 225 8 8
                                3 225 8 8
                                4 225 8 8
                                5 225 8 8
                                Summary: e1rm: 305 Volume: 40 Avg Int: 73%
                                Notes: I was talking to myself the other week about how I'm not really a fan of RDLS. Then BBM programmed paused RDLs. What the heck, man.

                                Comment

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