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

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  • WEEK TWENTY TWO DEVELOPMENTAL
    DAY #1 MON. MAY 6, 2019
    Daily Summary: I don't know what's wrong, but my motivation to squat is at rock bottom. I had to talk myself into not skipping them for awhile. Feeling pretty burnt out with squats. Maybe Icarus flew too close to the sun.
    Bodyweight: 170.6 / 77.5 sRPE: 7
    Session Length: 1h 18m Arbitrary Units: 546
    -
    COMPETITION SQUAT
    Prescription: [email protected], -18% x 5 reps x 5 sets
    Warmups: 45x5x3, 135x5, 185x5, 225x5
    Set # WEIGHT (lbs) REPS RPE
    1 275 5 <6
    2 275 5 <6
    3 275 5 <6
    4 275 5 <6
    5 275 5 <6
    Summary: e1rm: ??? Volume: 25 Avg Int: ???%
    Notes: Skipped the [email protected], and just did an 'easy' 275 5x5. I think I just need a little mental break.
    -
    COMPETITION PRESS
    Prescription: [email protected], -16% x 4 reps x 6 sets
    Warmups: 45x4x2, 95x3, 115x1, 125x1, 135x1, 145x1, 152.5x1
    Set # WEIGHT (lbs) REPS RPE
    1 160 1 9
    2 130 4 8
    3 130 4 6
    4 130 4 6
    5 130 4 7
    6 130 4 7
    7 130 4 7
    Summary: e1rm: 166 Volume: 25 Avg Int: 78%
    Notes: On the flip side: all time OHP PR! Bar path was terrible, got way out in front of me, but managed to save it and lock out. Really happy with this. I'm almost tempted to go OHP focus so I can press my bodyweight.
    -
    3CT PAUSE BENCH
    Prescription: [email protected], [email protected] x 4 sets
    Warmups: 45x8, 95x8
    Set # WEIGHT (lbs) REPS RPE
    1 135 8 7
    2 150 8 8
    3 150 8 8
    4 150 8 8
    5 150 8 8
    Summary: e1rm: 203 Volume: 40 Avg Int: 73%
    Notes:

    Comment


    • WEEK TWENTY TWO DEVELOPMENTAL
      DAY #2 TUES. MAY 7, 2019
      Daily Summary: Whatever fatigue or motivation issues I have going on with Squats doesn't seem to be systemic, cuz deadlift and pressing is just fine.
      Bodyweight: 169.8 / 77.2 sRPE: 8
      Session Length: 1h 28m Arbitrary Units: 704
      -
      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
      1 420 1 9
      2 330 5 7
      3 330 5 7
      4 330 5 7
      5 330 5 7
      6 330 5 7
      Summary: e1rm: 436 Volume: 26 Avg Int: 76%
      Notes: Kinda knew 420 would be >@8 but I wanted the win. All time DL PR. Not an e1rm PR though.
      -
      COMPETITION BENCH
      Prescription: [email protected], -16% x 4 reps x 6 sets
      Warmups: 45x4x2, 95x4, 135x4, 165x4, 185x1, 205x1, 215x1
      Set # WEIGHT (lbs) REPS RPE
      1 225 1 8
      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: 242 Volume: 26 Avg Int: 76%
      Notes:
      -
      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 TWENTY TWO DEVELOPMENTAL
        DAY #3 THURS. MAY 9, 2019
        Daily Summary: Lol hi.
        Bodyweight: ??? sRPE: ???
        Session Length: ??? Arbitrary Units: ???
        -
        "SLINGSHOT" BENCH
        Prescription: [email protected], [email protected], [email protected], -5% x 1 sets
        Warmups: 45x4x2, 135x4, 185x4, 205x4
        Set # WEIGHT (lbs) REPS RPE
        1 225 4 7
        2 235 4 8.5
        3 245 4 10
        4 225 4 8.5
        Summary: e1rm: 275 Volume: 16 Avg Int: 83%
        Notes:
        -
        CLOSEGRIP FLOOR PRESS
        Prescription: [email protected], [email protected] x 4 sets
        Warmups: 45x8
        Set # WEIGHT (lbs) REPS RPE
        1 135 8 7
        2 150 8 8
        3 145 8 8
        4 145 8 8
        5 145 8 8
        Summary: e1rm: 203 Volume: 40 Avg Int: 73%
        Notes:

        -----------------------------------------------------------------------

        WEEK TWENTY TWO DEVELOPMENTAL
        DAY #4 FRI. MAY 10, 2019
        Daily Summary: ???
        Bodyweight: ??? sRPE: ???
        Session Length: ??? Arbitrary Units: ???
        -
        SSB SQUAT
        Prescription: ???
        Warmups: 45x8, 95x8, 135x8
        Set # WEIGHT (lbs) REPS RPE
        1 185 8 7
        2 195 8 8
        3 205 8 9
        Summary: e1rm: 270 Volume: 24 Avg Int: 83%
        Notes:
        -
        CLOSEGRIP BENCH
        Prescription: ???
        Warmups: 45x8, 95x8, 135x8, 145x8
        Set # WEIGHT (lbs) REPS RPE
        1 155 8 7
        2 165 8 8
        3 175 8 9
        Summary: e1rm: 230 Volume: 24 Avg Int: 83%
        Notes:
        -
        HIP THRUSTS
        Prescription: ???
        Warmups: ???
        Set # WEIGHT (lbs) REPS RPE
        1 135 10 ?
        2 135 10 ?
        3 135 10 ?
        Summary: e1rm: ??? Volume: 30 Avg Int: ??%
        Notes:

        Comment


        • WEEK TWENTY THREE LOW STRESS
          DAY #1 MON. MAY 13, 2019
          Daily Summary: Alrighty. Had a mini life burnout last week, but I'm back and ready to go now. My buddy is doing a mock meet on June 29th, and I'm scheduled to peak on June 22nd, so I want to add a week of programming so I can do the mock meet with him. So, for better or worse, I'm taking an unscheduled low stress week this week, because I feel I could use one from both a mental and physical standpoint. I'll then proceed with the final 6 weeks of this strength block and go for some PRs. I'm anticipating a wicked DL PR, a very modest bench PR, and an okay squat PR.
          Bodyweight: 168.8 / 76.7 sRPE: 6.5
          Session Length: 1h 1m Arbitrary Units: 397
          -
          COMPETITION SQUAT
          Prescription: [email protected], [email protected]
          Warmups: 45x6x3, 135x6, 185x6, 225x6, 275x6, 300x6, 325x1, 345x1
          Set # WEIGHT (lbs) REPS RPE
          1 365 1 8
          2 315 6 9
          Summary: e1rm: 394 Volume: 7 Avg Int: 82%
          Notes:
          -
          COMPETITION BENCH
          Prescription: [email protected], [email protected]
          Warmups: 45x5x2, 95x5, 135x5, 185x5, 205x1, 220x1
          Set # WEIGHT (lbs) REPS RPE
          1 230 1 8
          2 205 5 9
          Summary: e1rm: 248 Volume: 6 Avg Int: 85%
          Notes: No more OHP. Just that bench life now. Felt very strong on bench today!
          -
          3CT PAUSE BENCH
          Prescription: [email protected], [email protected], [email protected]
          Warmups: None
          Set # WEIGHT (lbs) REPS RPE
          1 165 6 7
          2 175 6 8
          3 185 6 9
          Summary: e1rm: 228 Volume: 18 Avg Int: 78%
          Notes:

          Comment


          • WEEK TWENTY THREE LOW STRESS
            DAY #2 TUES. MAY 14, 2019
            Daily Summary:
            Bodyweight: 169.8 / 77.2 sRPE: 6.5
            Session Length: 1h 3m Arbitrary Units: 409
            -
            COMPETITION DEADLIFT
            Prescription: [email protected], [email protected]
            Warmups: 135x6, 185x6, 225x6, 275x6, 315x6, 355x1, 385x1
            Set # WEIGHT (lbs) REPS RPE
            1 405 1 8
            2 355 6 9
            Summary: e1rm: 437 Volume: 7 Avg Int: 82%
            Notes: 355x1 warmup was a double overhand grip PR.
            -
            CLOSEGRIP BENCH W/ PAUSE
            Prescription: [email protected], [email protected]
            Warmups: 45x4x2, 95x4, 135x4, 175x4, 195x1, 205x1
            Set # WEIGHT (lbs) REPS RPE
            1 215 1 8
            2 200 4 9
            Summary: e1rm: 232 Volume: 5 Avg Int: 87%
            Notes:
            -
            3-0-3 TEMPO SQUAT
            Prescription: [email protected], [email protected], [email protected]
            Warmups: 45x8, 135x8
            Set # WEIGHT (lbs) REPS RPE
            1 165 8 7
            2 175 8 8
            3 185 8 9
            Summary: e1rm: 243 Volume: 24 Avg Int: 74%
            Notes:

            Comment


            • MON. MAY 20, 2019
              WEEK 1 | DAY 1 | LOW STRESS
              Daily Summary: Lol hi. I'm giving a temporary middle finger to strength training and my e1rms. Running a pure hypertrophy block. I know, my motivation and mind is all over the place. I just want to train for enjoyment right now. I aim to gain 3 pounds of bodyweight over the next 10 weeks. New log who dis.
              Body Weight ACWR: N/A sRPE: 3
              170.6 lbs Session Length: 49m Arbitrary Units: 147
              -
              C-S SAFETY BAR SQUAT W/ BELT
              Prescription: [email protected], [email protected], [email protected]
              Warmups: 45x8, 95x8, 135x8, 185x8
              SET # WEIGHT (lbs) REPS RPE INTENSITY
              1 225 8 7 69%
              2 235 8 8 73%
              3 245 8 9 76%
              Summary: e1rm: 324 Volume: 24 Avg RPE: 8 Avg Int: 73%
              Notes: Goodbye Comp Squat, Hello SSB.
              -
              C-P STRICT PRESS W/ BELT
              Prescription: [email protected], [email protected], [email protected]
              Warmups: 45x8, 75x8
              SET # WEIGHT (lbs) REPS RPE INTENSITY
              1 100 8 7 68%
              2 105 8 8 72%
              3 110 8 9 76%
              Summary: e1rm: 146 Volume: 24 Avg RPE: 8 Avg Int: 72%
              Notes:
              -
              S-P2 DB INCLINE BENCH (45*)
              Prescription: 70% e1rm x AMRAP, 63% e1rm x 12 reps x 2 sets
              Warmups: 50x12, 60x12, 70x12
              SET # WEIGHT (lbs) REPS RPE INTENSITY
              1 80 14 9 63%
              2 80 12 8 63%
              3 80 12 8 63%
              Summary: e1rm: 129 Volume: 38 Avg RPE: 8.3 Avg Int: 63%
              Notes: First time ever using DB to bench with. Felt like my very first day in the gym lol. Nervous sysem had no idea what it was doing.
              -
              A-P1 DB SIDE LATERAL RAISES
              Prescription: 12-20 reps @ RPE 8-9 x 2 sets
              Warmups: None
              SET # WEIGHT (lbs) REPS RPE INTENSITY
              1 10 12 8 63%
              2 10 12 8 63%
              Notes:
              ---
              TUES. MAY 21, 2019
              WEEK 1 | DAY 2 | LOW STRESS
              Daily Summary: New AU scale btw. It's 1-10, 5 being a neutral, average workout. Goal is stay in the 4-6 range, and avoid >8 and <2.
              Body Weight ACWR: N/A sRPE: 7
              169.4 lbs Session Length: 55m Arbitrary Units: 385
              -
              C-D SUMO DEADLIFT W/ BELT
              Prescription: [email protected], [email protected], [email protected]
              Warmups: 135x8, 185x8, 225x8
              SET # WEIGHT (lbs) REPS RPE INTENSITY
              1 285 8 7 69%
              2 300 8 8 72%
              3 315 8 9 76%
              Summary: e1rm: 416 Volume: 24 Avg RPE: 8 Avg Int: 72%
              Notes: I feel a 'lil naughty pulling sumo.
              -
              C-B TOUCH N' GO BENCH W/ BELT
              Prescription: [email protected], [email protected], [email protected]
              Warmups: 45x8, 95x8, 135x8, 155x8
              SET # WEIGHT (lbs) REPS RPE INTENSITY
              1 165 8 7 67%
              2 175 8 8 71%
              3 185 8 9 76%
              Summary: e1rm: 245 Volume: 24 Avg RPE: 8 Avg Int: 71%
              Notes:
              -
              S-S2 BELT SQUAT
              Prescription: [email protected], [email protected], [email protected]
              Warmups: 50x12
              SET # WEIGHT (lbs) REPS RPE INTENSITY
              1 70 12 7 51%
              2 80 12 8 59%
              3 90 12 9 66%
              Summary: e1rm: 136 Volume: 36 Avg RPE: 8 Avg Int: 59%
              Notes: Rigged up a homemade belt squat machine thingy. It's sketch, but it gets the job done. I used way less weight than expected, and the quad burn is otherworldly. Cool. I like these.
              -
              A-S1 BOX STEP UP
              Prescription: 12-20 reps @ RPE 8-9 x 2 sets
              Warmups: Body weight x 20 reps
              SET # WEIGHT (lbs) REPS RPE INTENSITY
              1 25 20 8 32%
              2 45 15 8 58%
              Notes: These kicked my ass. Never have I been so out of breath from a set of resistance training. 30-40 reps per set is killer. Cool.
              ---
              THURS. MAY 23, 2019
              WEEK 1 | DAY 3 | LOW STRESS
              Daily Summary:
              Body Weight ACWR: N/A sRPE: 4
              170.2 lbs Session Length: 50m Arbitrary Units: 200
              -
              S-S1 FRONT SQUAT
              Prescription: [email protected], [email protected], [email protected]
              Warmups: 45x8, 95x8, 135x8
              SET # WEIGHT (lbs) REPS RPE INTENSITY
              1 185 8 7 68%
              2 195 8 8 72%
              3 205 8 9 76%
              Summary: e1rm: 271 Volume: 24 Avg RPE: 8 Avg Int: 72%
              Notes: These didn't feel particularly challenging for my legs, but my abs, upper back, and delts/wrists were having a good time.
              -
              S-P1 DB INCLINE BENCH (45*)
              Prescription: [email protected], [email protected], [email protected]
              Warmups: 50x10, 60x10, 70x10
              SET # WEIGHT (lbs) REPS RPE INTENSITY
              1 80 10 7 57%
              2 90 10 8 64%
              3 100 10 9 71%
              Summary: e1rm: 141 Volume: 30 Avg RPE: 8 Avg Int: 64%
              Notes: Rapid improvement in just 3 days. Learning how to actually execute the movement well.
              -
              S-B2 DB FLAT BENCH
              Prescription: 70% e1rm x AMRAP, 63% e1rm x 12 reps x 2 sets
              Warmups: 50x12
              SET # WEIGHT (lbs) REPS RPE INTENSITY
              1 110 14 9 63%
              2 110 12 8 63%
              3 110 12 9 63%
              Summary: e1rm: 177 Volume: 38 Avg RPE: 8 Avg Int: 63%
              Notes:
              -
              A-B1 3" DEFICIT PUSH UP
              Prescription: 12-20 reps @ RPE 8-9 x 2 sets
              Warmups: None
              SET # WEIGHT (lbs) REPS RPE INTENSITY
              1 0 20 9 53%
              2 0 12 9 53%
              Notes: First time doing pushups in ... 5 years? I have my hands on 3" bumper plates to artificially make my arms longer and increase the ROM.
              ---
              FRI. MAY 24, 2019
              WEEK 1 | DAY 4 | LOW STRESS
              Daily Summary:
              Body Weight ACWR: N/A sRPE: 5
              170.6 lbs Session Length: 48m Arbitrary Units: 240
              -
              S-D1 ROMANIAN DEADLIFT
              Prescription: [email protected], [email protected], [email protected]
              Warmups: 135x8, 185x8, 225x8, 255x8
              SET # WEIGHT (lbs) REPS RPE INTENSITY
              1 275 8 7 68%
              2 285 8 8 71%
              3 295 8 9 76%
              Summary: e1rm: 390 Volume: 24 Avg RPE: 8 Avg Int: 71%
              Notes: This movement isn't nearly as bad now that I know how to use straps properly.
              -
              S-B1 CLOSE GRIP BENCH
              Prescription: [email protected], [email protected], [email protected]
              Warmups: 45x10, 95x10, 135x10
              SET # WEIGHT (lbs) REPS RPE INTENSITY
              1 150 10 7 63%
              2 160 10 8 67%
              3 170 10 9 71%
              Summary: e1rm: 240 Volume: 30 Avg RPE: 8 Avg Int: 67%
              Notes:
              -
              S-B2 BARBELL SHRUGS
              Prescription: [email protected], [email protected], [email protected]
              Warmups: 135x12, 165x12
              SET # WEIGHT (lbs) REPS RPE INTENSITY
              1 185 12 7 60%
              2 195 12 8 63%
              3 205 12 9 66%
              Summary: e1rm: 309 Volume: 36 Avg RPE: 8 Avg Int: 63%
              Notes: I never thought I'd stray so far to the inner bro that BB Shrugs would be part of my programming. But here I am. First time doing these - and I have to say, it took a lot less weight than expected to really make me feel like magma was being poured on my upper back.
              -
              A-D1 BACK EXTENSIONS
              Prescription: 12-20 reps @ RPE 8-9 x 2 sets
              Warmups: Body Weight x 15 reps
              SET # WEIGHT (lbs) REPS RPE INTENSITY
              1 25 15 8 58%
              2 25 15 8 58%
              Notes: Rigged up another homemade contraption so I could do these. I was surprised at how much they made my hamstrings burn.

              Comment


              • MON. MAY 27, 2019
                WEEK 2 | DAY 1 | HYPERTROPHY
                Daily Summary:
                Bodyweight: ACWR: 232 sRPE: 4
                170.2 lbs Session Length: 54m Arbitrary Units: 216
                -
                C-S SAFETY BAR SQUAT W/ BELT
                Prescription: [email protected], [email protected], [email protected] x 2 sets
                Warmups: 45x8x2, 135x8, 185x8
                SET # WEIGHT (lbs) REPS RPE INTENSITY
                1 225 8 6 67%
                2 235 8 7 70%
                3 245 8 8 73%
                4 245 8 8.5 73%
                Summary: e1rm: 335 Volume: 32 Avg RPE: 7.4 Avg Int: 71%
                Notes:
                -
                C-P STRICT PRESS W/ BELT
                Prescription: [email protected], [email protected], [email protected] x 2 sets
                Warmups: 45x8, 75x8
                SET # WEIGHT (lbs) REPS RPE INTENSITY
                1 95 8 6 66%
                2 100 8 7 69%
                3 105 8 8 73%
                4 105 8 8 73%
                Summary: e1rm: 144 Volume: 32 Avg RPE: 7.3 Avg Int: 70%
                Notes:
                -
                S-P1 DB INCLINE BENCH (45*)
                Prescription: 70% e1rm x AMRAP, 63% e1rm x 12 reps x 2 sets
                Warmups: 25x12
                SET # WEIGHT (lbs) REPS RPE INTENSITY
                1 55 12 9 66%
                2 55 12 10 66%
                3 50 12 10 60%
                Summary: e1rm: 83 Volume: 36 Avg RPE: 9.7 Avg Int: 64%
                Notes: Listing weight per DB now, not total weight.
                -
                A-P1 DB SIDE LATERAL RAISES
                Prescription: 12-20 reps @ RPE 8-9 x 2 sets
                Warmups: None
                SET # WEIGHT (lbs) REPS RPE INTENSITY
                1 10 15 9 59%
                2 10 12 9 59%
                Notes:

                Comment


                • neandrewthal
                  neandrewthal commented
                  Editing a comment
                  What is this madness (insanity, death)?

                • llaffin
                  llaffin commented
                  Editing a comment
                  I have no idea what's going on, I'm just along for the ride

              • TUES. MAY 28, 2019
                WEEK 2 | DAY 2
                Daily Summary: Ahh, the famous "leg day".
                Bodyweight: ACWR: 229 sRPE: 5
                169.4 lbs Session Length: 56m Arbitrary Units: 280
                -
                C-D SUMO DEADLIFT W/ BELT
                Prescription: [email protected], [email protected], [email protected] x 2 sets
                Warmups: 135x8, 185x8, 225x8
                SET # WEIGHT (lbs) REPS RPE INTENSITY
                1 275 8 6 67%
                2 290 8 7 71%
                3 260 8 <6 64%
                4 260 8 <6 64%
                Summary: e1rm: 409 Volume: 32 Avg RPE: 6 Avg Int: 66%
                Notes: Had a strange tweak in my lower left abdomen during my 275 set. Tried 290, and the first 5 reps were pain free but reps 6, 7, 8 had increasing sharp pain with each rep. Dropped the weight 10% and was totally fine. Is this what I get for spitting in the face of Brodin and pulling sumo? Small random tweak, it's all good.
                -
                C-B TOUCH N' GO BENCH W/ BELT
                Prescription: [email protected], [email protected], [email protected] x 2 sets
                Warmups: 45x8, 95x8, 135x8
                SET # WEIGHT (lbs) REPS RPE INTENSITY
                1 160 8 6 65%
                2 170 8 7 69%
                3 180 8 8 73%
                4 180 8 8 73%
                Summary: e1rm: 246 Volume: 32 Avg RPE: 7.3 Avg Int: 70%
                Notes:
                -
                S-S2 BELT SQUAT
                Prescription: [email protected], [email protected], [email protected] x 2 sets
                Warmups: 50x12
                SET # WEIGHT (lbs) REPS RPE INTENSITY
                1 70 12 6 50%
                2 80 12 7 57%
                3 90 12 8 64%
                4 90 12 8 64%
                Summary: e1rm: 140 Volume: 48 Avg RPE: 7.3 Avg Int: 59%
                Notes:
                -
                A-S1 BOX STEP UP
                Prescription: 12-20 reps @ RPE 8-9 x 2 sets
                Warmups: None
                SET # WEIGHT (lbs) REPS RPE INTENSITY
                1 45 15 8 58%
                2 45 12 8 58%
                Notes:

                Comment


                • THURS. MAY 30, 2019
                  WEEK 2 | DAY 3
                  Daily Summary: Fun session.
                  Bodyweight: ACWR: 238 sRPE: 6
                  171.0 lbs Session Length: 57m Arbitrary Units: 342
                  -
                  S-S1 FRONT SQUAT
                  Prescription: [email protected], [email protected], [email protected] x 2 sets
                  Warmups: 45x8x2, 95x8, 135x8
                  SET # WEIGHT (lbs) REPS RPE INTENSITY
                  1 185 8 6 66%
                  2 195 8 7 70%
                  3 205 8 8 73%
                  4 205 8 8 73%
                  Summary: e1rm: 280 Volume: 32 Avg RPE: 7.3 Avg Int: 71%
                  Notes: Why would anyone voluntarily do these?
                  -
                  S-P1 DB INCLINE BENCH (45*)
                  Prescription: [email protected], [email protected], [email protected], -5% x 1 set
                  Warmups: 25x10, 35x10, 40x10, 45x10
                  SET # WEIGHT (lbs) REPS RPE INTENSITY
                  1 50 10 6.5 58%
                  2 55 10 7.5 64%
                  3 60 10 8.5 70%
                  4 60 10 8.5 70%
                  Summary: e1rm: 86 Volume: 40 Avg RPE: 7.8 Avg Int: 65%
                  Notes: Going to have to abandon the DB work unfortunately. These Olympic "add the weight yourself" DBs just aren't feasible at these weights - I can't get them into position, they're just too big and clunky and awful. Will revert back to being a barbell bro.
                  -
                  S-B2 FEET UP BENCH
                  Prescription: 70% e1rm x AMRAP, 63% e1rm x 12 reps x 2 sets
                  Warmups: None
                  SET # WEIGHT (lbs) REPS RPE INTENSITY
                  1 155 13 9 64%
                  2 150 12 10 62%
                  3 145 12 10 60%
                  Summary: e1rm: 241 Volume: 37 Avg RPE: 9.7 Avg Int: 62%
                  Notes: On the fly decision to replace DB flat bench with feet up bench.
                  -
                  A-B1 3" DEFICIT PUSH UP
                  Prescription: 12-20 reps @ RPE 8-9 x 2 sets
                  Warmups: None
                  SET # WEIGHT (lbs) REPS RPE INTENSITY
                  1 0 16 9 55%
                  2 0 9 11 55%
                  Notes: lol legitimately failed the 9th rep from fatigue. I'm done for today.

                  Comment


                  • FRI. MAY 31, 2019
                    WEEK 2 | DAY 4
                    Daily Summary: I'm really enjoying this type of training.
                    Bodyweight: ACWR: 253 sRPE: 5
                    170.2 lbs Session Length: 55m Arbitrary Units: 275
                    -
                    S-D1 ROMANIAN DEADLIFT
                    Prescription: [email protected], [email protected], [email protected] x 2 sets
                    Warmups: 135x8, 185x8, 225x8
                    SET # WEIGHT (lbs) REPS RPE INTENSITY
                    1 255 8 6 67%
                    2 265 8 7 70%
                    3 275 8 8 73%
                    4 275 8 8 73%
                    Summary: e1rm: 376 Volume: 32 Avg RPE: 7.3 Avg Int: 71%
                    Notes:
                    -
                    S-B1 CLOSEGRIP BENCH
                    Prescription: [email protected], [email protected], [email protected], -5% x 1 set
                    Warmups: 45x10, 95x10, 135x10
                    SET # WEIGHT (lbs) REPS RPE INTENSITY
                    1 155 10 7 65%
                    2 165 10 8 69%
                    3 170 10 9 71%
                    4 160 10 8.5 67%
                    Summary: e1rm: 240 Volume: 40 Avg RPE: 8.1 Avg Int: 68%
                    Notes:
                    -
                    S-D2 BARBELL SHRUGS
                    Prescription: [email protected], [email protected], [email protected] x 2 sets
                    Warmups: 135x12
                    SET # WEIGHT (lbs) REPS RPE INTENSITY
                    1 185 12 6 58%
                    2 195 12 7 61%
                    3 205 12 8 64%
                    4 205 12 8 64%
                    Summary: e1rm: 319 Volume: 48 Avg RPE: 7.3 Avg Int: 62%
                    Notes:
                    -
                    A-D1 BACK EXTENSION
                    Prescription: 12-20 reps @ RPE 8-9 x 2 sets
                    Warmups: None
                    SET # WEIGHT (lbs) REPS RPE INTENSITY
                    1 25 20 8 51%
                    2 25 20 8 51%
                    Notes:

                    Comment


                    • Lol hi. So .. I felt burnt out after finishing my development block with BBM Group Programming. I decided to make a change with my programming by doing the first 5 weeks of the new Hypertrophy II template. It was fun, but after 5 weeks I was already missing strength oriented training greatly. So I YOLO'd into Week 12 of Powerlifting II last week, so I could do a mock meet with my buddy this weekend. So here I am. Essentially a 7 week detour to my regularly scheduled programming.

                      I plan on doing another official Meet end of year. I'm about 21-25 weeks out. Current plan after this mock meet: Powerbuilding II + Powerlifting II (23 weeks, add or subtract a week or two as needed to align with meet day).

                      Anyways, I'll log my taper week. My squat strength took a hit from the hypertrophy detour but deadies are right where they left off.



                      Monday June 24 2019

                      Comp Squat
                      355 x 1 @ 8
                      325 x 3 @ 8

                      Comp Bench
                      225 x 1 @ 8
                      215 x 2 @ 8

                      Comp Deadies
                      405 x 1 @ 8

                      Comment


                      • Taper Week | Wed. June 26, 2019

                        Competition Squat
                        335 lbs x 1 rep @ RPE 7
                        355 lbs x 1 rep @ RPE 8
                        e1rm: 385

                        Competition Bench
                        215 lbs x 1 rep @ RPE 7
                        225 lbs x 1 rep @ RPE 8
                        e1rm: 242

                        Comment


                        • Week 1 Day 1 - Low Stress | Mon. July 1, 2019

                          Joyeux jour du Canada!

                          Alright, training should be back to normal now. Today is the beginning of the Powerbuilding II template. Time to get stronk and step on the platform in ~23 weeks.

                          Competition Squat
                          265 lbs x 6 reps @ RPE 7
                          280 lbs x 6 reps @ RPE 8
                          295 lbs x 6 reps @ RPE 9
                          e1rm: 364 | Tonnage: 5040 | Max Int: 81% | Volume: 18

                          Close Grip Low Incline Bench
                          125 lbs x 10 reps @ RPE 7
                          135 lbs x 10 reps @ RPE 8
                          145 lbs x 10 reps @ RPE 9
                          e1rm: 204 | Tonnage: 4050 | Max Int: 71% | Volume: 30

                          Bulgarian Split Squat
                          45 lbs x 12 reps @ RPE 7 (barbell)
                          50 lbs x 12 reps @ RPE 8 (dumbbell)
                          60 lbs x 12 reps @ RPE 9 (dumbbell)
                          e1rm: 91 | Tonnage: 1860 | Max Int: 66% | Volume: 36
                          Holy heck these kicked my butt. First time in my life doing unilateral leg work and it showed.

                          Daily Metrics
                          Session RPE: 8 | Session Length: 52m | AU: 416
                          Session Tonnage: 10950 | Avg Max Int: 73%
                          Body Weight: 170.6 lbs

                          Comment


                          • Week 1 Day 2 - Low Stress | Tues. July 2, 2019

                            Early AM training today.

                            Competition Bench
                            185 lbs x 5 reps @ RPE 7
                            195 lbs x 5 reps @ RPE 8.5
                            200 lbs x 5 reps @ RPE 9
                            e1rm: 238 | Tonnage: 2900 | Max Int: 84% | Volume: 15

                            Safety Bar Squat
                            175 lbs x 10 reps @ RPE 7
                            190 lbs x 10 reps @ RPE 8
                            205 lbs x 10 reps @ RPE 9
                            e1rm: 289 | Tonnage: 5700 | Max Int: 71% | Volume: 30

                            Strict Press
                            85 lbs x [email protected], [email protected], [email protected], [email protected] w/ 20s rest
                            e1rm: 154 | Tonnage: 2380 | Max Int: 55% | Volume: 28

                            Daily Metrics
                            Session RPE: 6 | Session Length: 48m | AU: 288
                            Session Tonnage: 10980 | Avg Max Int: 70%
                            Body Weight: 170.6 lbs

                            Comment


                            • Wed. July 3, 2019 | GPP #1

                              I'm going to very lazily log my GPP work. I just want to be able to go back and see how many times I actually do it. I admittedly have some compliance issues with gpp, but I've been much better in recent months.

                              Upper Back
                              Inverted Rows x 7 mins AMRAP

                              Arms
                              DB Skullcrushers x 2 sets
                              BB Curls x 2 sets


                              Core
                              Ab Wheelies x 7 mins AMRAP

                              Conditioning
                              LISS x 25mins @ 6 (Airdyne)

                              Daily Metrics
                              Session RPE: 3 | Session Length: 45m | AU: 135
                              Body Weight: 171.6 lbs

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