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

[llaffin]

Sat July 18 2020
Meso 1 | Week 4 Day 6
Ham & Shoulder Focused

One Leg RDL
100 lbs x 8, 8, 8 reps @ 2 RIR

Calf Raise
50 lbs x 20, 20, 20, 20 reps @ 2 RIR

Standing Barbell Press
105 lbs x 10, 9, 8, 8, 7, 7 reps @ 2 RIR

Dumbbell Upright Row
50 lbs x 15, 14, 14, 13, 12, 12 reps @ 2 RIR

Barbell Shrug
205 lbs x 15, 15, 15, 15 reps @ 2 RIR

Notes
I really feel like I can do an infinite number of delt sets. 6 sets of OHP and 6 sets of upright rows and no subjective fatigue really. I'll just have to keep cranking up the volume lol.

[llaffin]

Fri July 17 2020
Meso 1 | Week 4 Day 5
Back Focused Upper

Chin Up
Body Weight x 12, 10, 9 reps @ 2 RIR

Assisted Pull Up
Black Band x 11, 10 reps @ 2 RIR

T-Bar Row
85 lbs x 15, 15, 15 reps @ 2 RIR

2-Arm Dumbbell Curl
50 lbs x 11, 10, 10, 9 reps @ 2 RIR

Incline Dumbbell Curl
30 lbs x 10, 10, 9, 9 reps @ 2 RIR

[llaffin]

Thurs July 16 2020
Meso 1 | Week 4 Day 4
Glute Focused Lower

Sumo Deadlift
215 lbs x 12, 12, 12 reps

Dumbbell Walking Lunge
50 lbs x 20, 20, 20 reps @ 2 RIR

Constant Tension Goblet Squat w/ elevated heel
50 lbs x 25±5 reps x 2 sets @ 2 RIR

Dumbbell Calf Raise
50 lbs x 20, 20, 20, 20 reps @ 2 RIR

Hanging Knee Raise
Body Weight x 8, 8, 8 reps @ 2 RIR

[llaffin]

Wed July 15 2020
Meso 1 | Week 4 Day 3
Arms Focused Upper

JM Press
75 lbs x 14, 14, 14, 13 reps @ 2 RIR

EZ Bar Overhead Triceps Extension
60 lbs x 14, 13, 12, 11 reps @ 2 RIR

Close Grip Bench Press
145 lbs x 11, 11, 11, 10 reps @ 2 RIR

EZ Bar Curl
60 lbs x 13, 11, 11, 10 reps @ 2 RIR

Banded Parallel Pulldown
Black Band x 18, 16, 15, 14 reps @ 2 RIR

[llaffin]

Tue July 14 2020
Meso 1 | Week 4 Day 2
Quad Focused Lower

Landmine Belt Squat
90 lbs x 18, 18, 18 reps @ 2 RIR

Front Squat
165 lbs x 8, 8, 8 reps @ 2 RIR

Banded Hamstring Curl
Purple Band x 18, 16, 14, 13, 12 reps @ 2 RIR

Dumbbell Calf Raise
50 lbs x 20, 20, 20, 20 reps @ 2 RIR

Ab Wheel Rollout
Body Weight x 10, 10 reps @ 2 RIR

[llaffin]

Mon July 13 2020
Week 4 Day 1
Chest Focused Upper

Incline Bench Press (30°)
150 lbs x 11, 10, 9, 8 reps @ 2 RIR

Incline Dumbbell Flye
50 lbs x 10, 10, 9 reps @ 2 RIR

Flat Bench Press
155 lbs x 10, 9, 9 reps @ 2 RIR

Dumbbell Reverse Flye
30 lbs x 15, 15, 15, 14, 14 reps @ 2 RIR

Bent Over Barbell Row
105 lbs x 15, 14, 13, 12 reps @ 2 RIR

Notes
Some tweaks to exercise selection based off feedback from the first 3 weeks:

Barbell Facepull -> Reverse Flye
High Bar Squat -> Landmine Belt Squat
Deficit DL -> DB Walking Lunge

[llaffin]

Sat July 11 2020
Meso 1 | Week 3 Day 6
Ham & Shoulder Focused

Stiff Leg Deadlift
205 lbs x 8, 8, 8 reps @ 2 RIR

Calf Raise
50 lbs x 20, 20, 20, 20 reps @ 2 RIR

Standing Barbell Press
105 lbs x 10, 9, 8, 7, 6 reps @ 2 RIR

Dumbbell Upright Row
50 lbs x 12, 12, 12, 12, 12 reps @ 2 RIR

Barbell Shrug
205 lbs x 15, 15, 15, 15 reps @ 2 RIR

Notes
Starting to feel a lot of low back fatigue

[llaffin]

Fri July 10 2020
Meso 1 | Week 3 Day 5
Back Focused Upper

Chin Up
Body Weight x 12, 11 reps @ 2 RIR

Assisted Pull Up
Black Band x 11,10 reps @ 2 RIR

T-Bar Row
75 lbs x 17, 16 reps @ 2 RIR

2-Arm Dumbbell Curl
40 lbs x 14, 13, 12, 11 reps @ 2 RIR

Incline Dumbbell Curl
25 lbs x 13, 12, 12, 11 reps @ 2 RIR

[llaffin]

Thurs July 9 2020
Meso 1 | Week 3 Day 4
Glute Focused Lower

Sumo Deadlift
205 lbs x 12, 12, 12 reps

Dumbbell Walking Lunge
50 lbs x 20, 18, 16 reps @ 2 RIR

Close Stance SSB Squat
155 lbs x 12, 12 reps @ 2 RIR

Dumbbell Calf Raise
50 lbs x 20, 20, 20, 20 reps @ 2 RIR

Hanging Knee Raise
Body Weight x 8, 8, 8 reps @ 2 RIR

[llaffin]

Wed July 8 2020
Meso 1 | Week 3 Day 3
Arms Focused Upper

JM Press
70 lbs x 14, 14, 14, 13 reps @ 2 RIR

EZ Bar Overhead Triceps Extension
55 lbs x 14, 13, 12, 11 reps @ 2 RIR

Close Grip Bench Press
145 lbs x 10, 10, 9, 9 reps @ 2 RIR

EZ Bar Curl
55 lbs x 13, 12, 12, 12 reps @ 2 RIR

Banded Parallel Pulldown
Black Band x 16, 15, 15, 14 reps @ 2 RIR

Notes:
Close grip bench after Triceps work is brutal. I love it.
JM Press is still uncomfortable on the elbows, oh well.

[llaffin]

Tue July 7 2020
Meso 1 | Week 3 Day 2
Quad Focused Lower

Front Squat
185 lbs x 12, 12, 12 reps @ 2 RIR

High Bar Squat
205 lbs x 10, 10, 10 reps @ 3 RIR

Banded Hamstring Curl
Purple Band x 17, 14, 12, 12, 11 reps @ 2 RIR

Dumbbell Calf Raise
50 lbs x 20, 20, 20, 20 reps @ 2 RIR

Ab Wheel Rollout
Body Weight x 10, 10 reps @ 2 RIR

Notes
Glute perfect. I think by 215-225 I may be at legitimate working weight for 8-12 reps with front squat.

Abs are a bottleneck right now. They are left very fatigued from front squats and very sore after ab wheelies.

[llaffin]

Mon July 6 2020
Week 3 Day 1
Chest Focused Upper

Incline Bench Press (30°)
150 lbs x 10, 9, 8 reps @ 2 RIR

Incline Dumbbell Flye
40 lbs x 16, 15, 15 reps @ 2 RIR

Flat Bench Press
150 lbs x 13, 12, 11 reps @ 2 RIR

Barbell Face Pull
70 lbs x 15, 15, 15, 14, 14 reps @ 2 RIR

Bent Over Barbell Row
105 lbs x 13, 12, 12, 11 reps @ 2 RIR

Notes
Kind of an exhausting session, felt weak and fatigued on bench and rows.

[llaffin]

Sat July 4 2020
Meso 1 | Week 2 Day 6
Ham & Shoulder Focused

Stiff Leg Deadlift
195 lbs x 8, 8, 8 reps @ RPE 7

Banded Knee Extension
Purple Band x 15, 15, 15 reps @ RPE 7

Standing Barbell Press
105 lbs x 10, 9, 9, 8 reps @ RPE 7

Dumbbell Upright Row
40 lbs x 15, 14, 14, 14, 13 reps @ RPE 7

Barbell Shrug
185 lbs x 15, 15, 15, 15 reps @ RPE 7

Notes
Glute 100%.

[llaffin]

Fri July 3 2020
Meso 1 | Week 2 Day 5
Back Focused Upper

Chin Up
Body Weight x 11,10 reps @ RPE 7

Assisted Pull Up
Black Band x 11,10 reps @ RPE 7

T-Bar Row
75 lbs x 15, 15 reps @ RPE 7

2-Arm Dumbbell Curl
40 lbs x 14, 13, 12, 11 reps @ RPE 7

Incline Dumbbell Curl
30 lbs x 10,9,8 reps @ RPE 7
25 lbs x 9 reps @ RPE 7

Notes
A 3.5 hour hike earlier in the day made this a fatiguing one.

[llaffin]

Thurs July 2 2020
Meso 1 | Week 2 Day 4
Glute Focused Lower

Sumo Deadlift
195 lbs x 10, 10, 10 reps

2" Deficit Deadlift
195 lbs x 10, 10, 10 reps

Close Stance SSB Squat
155 lbs x 12, 12 reps

Dumbbell Calf Raise
50 lbs x 15, 15, 15, 15 reps @ RPE 7

Hanging Knee Raise
Body Weight x 7, 6, 5 reps @ RPE 7

Notes
84 glute reps and no symptoms. Hold steady and we just might be in the clear.