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

[llaffin]

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.

[llaffin]

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:

[llaffin]

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:

[llaffin]

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:

[llaffin]

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:

[llaffin]

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?

[llaffin]

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] 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:

[llaffin]

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:

[llaffin]

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:

[llaffin]

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:

[llaffin]

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:

[llaffin]

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:

[llaffin]

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:

[llaffin]

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

[llaffin]

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.
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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.