Laffin's Log

Other Discussions Training Logs
161

27/06/18 | Week 9 - Day 2

Yeah, was pretty weak today. Whatever.

Bodyweight: 171.0lbs

Competition Deadlift
Warmups: 135x6x3, 185x5, 225x5, 275x3, 315x1

345x1 @ 7.5
370x1 @ 9.5
295x5 @ 6
295x5 @ 6.5
295x5 @ 7
295x5 @ 7.5
295x5 @ 7.5
​​​​​

e1rm: 375 (-19) | Volume: 27 | Tonnage: 8090

Competition Bench
Warmups: 45x6x3, 95x6, 135x6, 165x2, 185x1

200x1 @ 8
215x1 @ 10
165x5 @ 6
165x5 @ 6
165x5 @ 6.5
165x5 @ 7
165x5 @ 7

e1rm: 215 (-13) | Volume: 27 | Tonnage: 4540

Pendlay Row
Warmups: 135x5

155x8 @ 6
165x8 @ 7
175x8 @ 8
175x8 @ 8
170x8 @ 8
170x8 @ 8

e1rm: 239 | Volume: 48 | Tonnage: 8080

162

28/06/18 | Week 9 - GPP 2

Woke up feeling like I was hit by a bag of bricks. Really hate these AM sessions. Rough GPP day
.

Bodyweight: 171.6lbs

Pendlay Rows
135 x 6 mins EMOM
Total: 48
Sets: 8, 8, 8, 8, 8, 8, 8
Tonnage: 6480

Armz Supa Set (6 min amrap)
Tricep Pushdowns (straight bar):
55 x 10, 8, 8, 8, 8, 8
Total: 50
Tonnage: 2750

BB Curls:
45 x 8, 8, 8, 8, 8, 8
Total: 48
Tonnage: 2160

HIIT
(20s @ RPE 10 + 100s @ RPE 2) x 5 sets

163

29/06/18 | Week 9 - Day 3

Bodyweight: 171.8lbs

Competition Squat
Warmups: 135x6x3, 185x5, 225x5, 275x3, 315x1

345x2 @ 9
​​​​​
e1rm: 370 | Volume: 6 | Tonnage: 1830

I was supposed to tempo squat today …but went way off course with a heavy double. Coworker hit a 2x bw squat for a double, wanted to have friendly competition and one up him with a 2.01x bw squat.

TnG Bench
Warmups: 45x5x3, 95x5, 135x5, 155x5

170x5 @ 7
180x5 @ 8
185x5 @ 9.5
165x5 @ 7
165x5 @ 7
165x5 @ 7

e1rm: 218 | Volume: 30 | Tonnage: 5150

Yeah, another pretty weak bench session. I should be able to hit 185-190 for 5@8 tng, body disagreed.

Perhaps this week should have been a low stress week, but it’s programmed for next week. Alas, the pitfalls of non individualized programming.

164

02/07/18 | Week 10 - Day 1

Now I get my low stress week.

Bodyweight: 172.0lbs !

Competition Squat
Warmups: 45x6x3, 135x6, 185x4, 225x3, 275x3, 300x1

325x1 @ 6.5
350x1 @ 8
300x4 @ 8
300x4 @ 8

e1rm: 378 | Volume: 10 | Tonnage: 3075

Feeling good about squats again. No back pain, no knee pain, no elbow pain, no existential crisis.

Competition Press
Warmups: 45x6x3, 65x5, 85x3, 105x3, 125x1

135x1 @ light speed
150x1 @ 9
125x4 @ 7
125x4 @ 7

e1rm: 157 (+0) | Volume: 10 | Tonnage: 1285

All time OHP PR! This programming is working better for my press than my bench lol. I wonder if it’s cuz I spent those 3 months getting good at pressing, or if I’m just a shitty bencher.

Snatch Grip RDLs
Warmups: 135x8, 185x5

205x10 @ 6
215x10 @ 7
225x10 @ 8
225x10 @ 8

e1rm: 328 | Volume: 40 | Tonnage: 8700

I love how a 4x10 is ‘low stress’ on the California Method.

165

03/07/18 | Week 10 - GPP 1
Bodyweight: 171.0lbs

Was supposed to back and abs, no arms, but had a busy day so I took an extra low stress week.

LISS
30 mins on Airdyne
Distance: 9.38 miles | Average RPM: 64

166

04/07/18 | Week 10 - Day 2

Thanks a lot, Amurka.

Bodyweight: 171.6lbs

Competition Deadlift
Warmups: 135x6x3, 185x5, 225x5, 275x3, 315x1

345x1 @ 7
370x1 @ 10
315x4 @ 8
315x4 @ 8
​​​​​

e1rm: 370 (-24) | Volume: 10 | Tonnage: 3235

Shrug. Deadlifts elude me.

Competition Bench
Warmups: 45x6x3, 95x6, 135x6, 165x2

175x1 @ ouch
195x1 @ 10
175x4 @ 8
175x4 @ 7

e1rm: 195 | Volume: 10 | Tonnage: 1770

My left inner elbow was killing me, 100% caused by squats. I have the bar much lower than normal and it’s starting to really irritate my left elbow. Squats are killing my gainz.

Pendlay Row
Warmups: 135x5

145x10 @ 6
155x10 @ 7
165x10 @ 8
165x10 @ 8

e1rm: 241 | Volume: 40 | Tonnage: 6300

Bugged elbow too :rage:

167

07/07/18 | Week 10 - Day 3

Bodyweight: 171.6lbs

TnG Bench
Warmups: 45x6x3, 95x6, 135x6, 165x2

175x5 @ 7
185x5 @ 8
195x5 @ 9

e1rm: 232 | Volume: 15 | Tonnage: 2775

Bench is going well when my tendons aren’t cranky :sunglasses:

No squats no loss.

168

So. Big changes. I’ve been pretty unhappy with my deadlift progress and the massive fluctuations in strength while on BBM programming. I’ve gained a pretty decent amount of lean mass on their programming but not quite the strength gains I hoped for. I don’t know how much is me vs programming, but I need / want a change. I also want to save some money, so I’ve dropped the group programming. Having just come off a low stress / pivot week, it seemed like a good time to hop onto a new program. I’ve still got access to the coaches til the end of July, so I’ll continue milking form checks.

The Montana Method looked tempting, but a buddy of mine is going to do a program designed by Bryce Krawczyk, an IPF worlds athlete trained by Mike T. The programming has more similarities than differences to BBM (both inspired by Mike Tuchscherer), but has much more benching and a bit less squatting, which sounds great. Similar but different approach to deadlifting. It’ll be cool to be doing the same program as s friend as well. So I’m gonna experiment with different styles of training. It’s more % based with less auto regulation options for the comp lifts, but has RPE as well.

Bryce lives in Calgary, so I’m going to unofficially dub this as ‘The Alberta Method’.

### The Alberta Method
Training Maxes: 350 squat, 225 bench, 370 deadlift
09/07/18 | Week 1 Day 1
Bodyweight: 172.0lbs
Competition Squat
Prescription: 4 sets of 7 @ 67% TM

Warmups: 45x5x3, 95x5, 135x5, 185x5

235x7 @ 5.5
235x7 @ 6
235x7 @ 6
235x7 @ 6

Volume: 28 | Tonnage: 6580 | Rest: 180s

Stupidly light to start, but pretty good cardio nonetheless. Also really focused on having the weight on my back vs my arms.

Competition Bench
Prescription: 4 sets of 7 @ 67% TM

Warmups: 45x5x3, 95x5, 135x5

150x7 @ 5
150x7 @ 5
150x7 @ 6
150x7 @ 6

Volume: 28 | Tonnage: 4200 | Rest: 180s

Took full ‘one-one-thousand’ pauses since the weight was so light. Although I’m really not used to such ‘short’ rest times.

Press
Prescription: 3 sets of 8 @ RPE 7-8

Warmups: 45x8

95x8 @ 8
90x8 @ 8
85x8 @ 8

Volume: 24 | Tonnage: 2160 | Rest: 120s

Damn benching stole more power than I thought. Those burned.

Pendlay Row
Prescription: 3 sets of 12 @ RPE 7-8

Warmups: none

135x12 @ 6
135x12 @ 6
135x12 @ 6.5

Volume: 36 | Tonnage: 4860 | Rest: 90s

Went too light, oh well.

Well that workout only took like 70 mins vs the usual 100+.

169

10/07/18 | Week 1 Day 2
Bodyweight: 172.4lbs PR!
Competition Deadlift (Sumo)
Prescription: 4 sets of 7 @ 67%

Warmups: 135x5x2, 185x5, 225x5

245x7 @ 5.5
245x7 @ 6
245x7 @ 6
245x7 @ 6

Volume: 28 | Tonnage: 6860 | Rest: 180s

For the sake of my low back, which is persistently giving me issues, I’m trying out sumo for awhile. I can actually get my back into a very tight extension in sumo position. Also a nice mental break to not worry about my 1rm so much. Yeah I’m a dirty cheater, whatevs. My legs are just outside my hands, so it’s the narrowest possible sumo.

3ct Pause Bench
Prescription: 3 sets of 5 @ 60%

Warmups: 45x5x2, 95x5

135x5 @ 6
135x5 @ 6
135x5 @ 6

Volume: 15 | Tonnage: 2025 | Rest: 180s

These actually felt nice. The only pause lift that doesn’t feel like death. Everything is really light for the first couple weeks but the intensity picks up a lot later on, so I’ll enjoy this while I can. Although I’m glad 60% is not less than 135, I’d feel pretty bad benching less than a plate.

2ct Pause SSB Squat
Prescription: 3 sets of 5 @ RPE 8

Warmups: 45x5x2, 95x5, 135x5

185x5 @ 7
185x5 @ 7
185x5 @ 7

Volume: 15 | Tonnage: 2775 | Rest: 180s

There’s just no escaping post-deadlift squats. At least it’s only 3x5 and not 6x11 … or tempo squats.

Wide Grip Seated Cable Row
Prescription: 5 sets of 8 @ RPE ~7

100x8 @ 6
100x8 @ 6
100x8 @ 6.5
100x8 @ 7
100x8 @ 7

Volume: 40 | Tonnage: 4000 | Rest: 90s

170

11/07/18 | Week 1: Beach Bro Day
Bodyweight: 171.6lbs
Biceps

Yeah, I did a Jeff Cavaliere workout for shits and gigs. Gone full bro for my biceps. He promises me an inch on my arms in 6 weeks, how could this not be legit? It’s the only body part I can fuck around with, so I’m going to fuck around hard.

And hey, it is a 6 minute AMRAP, so it’s technically within the confines of a BBM GPP day? :stuck_out_tongue:

LISS
30 minutes on Airdyne @ RPE 6-7

Distance: 9.13 miles

Keeping up with my cardio like a good boy.

171

12/07/18 | Week 1 Day 3[/B]
Welp, yup, my biceps are super duper sore today. Does that mean I’m as swole as Jesse now?
Bodyweight: 172.2lbs
Pin Squat (full depth)
Prescription: 3 sets of 6 @ 65%
Warmups: 45x5x2, 95x6, 135x6, 185x6
230x6 @ too easy
230x6 @ 2 ez
230x6 @ 6.5
Volume: 18 | Tonnage: 4140 | Rest: 120s
Floor Press
Prescription: 3 sets of 6 @ RPE 8
Warmups: 45x5x2, 95x6, 135x6
155x6 @ 8 ?
155x6 @ 9 !
145x6 @ 8
Volume: 18 | Tonnage: 2730 | Rest: 60s
I expected my 6@8 to be more like 165-170 but unexpectedly it was 155. The 60 second rest jacked it up to a 9 by the 2nd set. I actually felt a ton of chest burn from this surprisingly.

1-arm DB Row
Prescription: 5 sets of 10 @ RPE ~7
45x10x5
Volume: 50 | Tonnage: 4500 | Rest: 90s
My heaviest dumbbell is only 25lbs, so I just grabbed a 45 plate and used that, and it worked out to be a pretty appropriate weight.
Super short workout, nice.

172

13/07/14 | Week 1 Day 4
Bodyweight: 172.0lbs
2ct Pause Deadlift (conventional - pause just below knee)
Prescription: 3 sets of 6 @ 63%

Warmups: 135x6x3, 185x6

230x6 @ 6
230x6 @ 6
230x6 @ 6

Volume: 18 | Tonnage: 4140 | Rest: 120s

I have a habit of not ‘staying over the bar’, so I paused just below the knee to work on extending with the knees and keeping my shoulders over the bar.

TnG Bench
Prescription: 4 sets of 10 @ 63%

Warmups: 45x10x2, 95x10

140x10 @ 6
140x10 @ 7
140x10 @ 8
140x10 @ 9

Volume: 40 | Tonnage: 5600 | Rest: 120s

Wow the RPE kept shooting up.

SLDL
Prescription: 3 sets of 8 @ 40%

145x8 @ 6
145x8 @ 6
145x8 @ 6

Volume: 24 | Tonnage: 3480 | Rest: 180s

Chinups
Prescription: 4 sets of 10 @ RPE ~7

172 (bodyweight) x 6 x 4

Volume: 24 | Tonnage: 4128 | Rest: 90s

Can’t actually do 4x10 bodyweight chins, so I did 4 sets of 6 at around RPE 7 each set.

What is this, a bodybuilding ‘back day’ with some mandatory chest sprinkled in?

173

Alberta Method - Birthday Edition
Bodyweight: 172.2lbs

Deadlift, beltless
Prescription: 135 x a rep for every year

135x27 @ “this was a bad idea” - me by the 9th rep

Volume: 27 | Tonnage: 3645

Press, beltless
Prescription: Age in weight x age in reps

27x27 @ this surprisingly burns

Volume: 27 | Tonnage: 728

Squat, beltless

Yeah, I took a hard pass on the birthday squats.

Tricep Pushdowns (Rope)
60lbs x 10 reps x 4 sets

Volume: 40 | Tonnage: 2400 | Rest: 45s

Barbell Curls
45lbs x 12 reps x 4 sets

Volume: 48 | Tonnage: 2160 | Rest: 45s

LISS
30 mins on Airdyne @ RPE 6-7
Distance: 9.24 miles

Well, I have revolved around the sun once again. I suppose I need to take off a set from every lift now to make sure I’m recovering properly. #toooldftoooldforthis

174

16/07/18 - Week 2 Day 1

So, more changes! I bit the bullet and signed up for my first ever powerlifting meet. It’s on Dec 8th, 20 weeks away. So now I’m not entirely sure what to do with my programming. I’m tempted to fork up the cash to hire BBM for 1on1 coaching to get some quality guidance into my first meet. For now, sticking to the Alberta Method. I’m really trying to not be worried at all about my 1RMs, and just go for 9/9 and get my feet wet, and learn to do the lifts properly.

Bodyweight: 172.6lbs
Competition Squat
Prescription: 70% x6 reps x4 sets

245x6 @ <6
245x6 @ <6
245x6 @ 6 (high bar)
245x6 @ 6 (high bar)

Volume: 24 | Tonnage: 5880 | Rest: 180s

Played around a lot with my grip: wide, narrow, thumbs around, thumbs over, elbows down, elbows up. The only position I found that doesnt hurt my elbows at all is a comp-bench grip width with thumbs around the bar…but it caused some gnarly wrist pain from my wrists being bent back. I also have trouble consistently hitting depth with low bar, so I tried out some high bar for the last 2 sets and I’m able to always hit depth, and don’t get elbow pain. I think in the absence of hiring BBM, I may just go high bar squat…and sumo deadlift. Oh how far from Starting Strength I have strayed.

Competition Bench
Prescription: 70% x6 reps x4 sets

155x6 @ 6
155x6 @ 6
155x6 @ 6
155x6 @ 6

Volume: 24 | Tonnage: 3720 | Rest: 180s

Took it real light, tried to hammer home perfect comp form. The bar still bobbles around at the bottom a bit during my pause, need to work on having it be a total dead stop.

Press, beltless
Prescription: 8@7-8 x3 sets

95x8 @ 7
95x8 @ 8
95x8 @ 8

Volume: 24 | Tonnage: 2280 | Rest: 120s

Pendlay Row
Prescription: 12@7-8 x3 sets

145x12 @ 7
145x12 @ 7
145x12 @ 8

Volume: 36 | Tonnage: 5220 | Rest: 90s

175

17/07/18 | Week 2 Day 2
Bodyweight: 172.2lbs
Competition Deadlift
Prescription: 4 sets of 6 @ 70%

Warmups: 135x5x2, 185x5, 225x5

255x6 @ 6
255x6 @ 6
255x6 @ 6
255x6 @ 6

Volume: 24 | Tonnage: 6120 | Rest: 180s

I actually feel really confident about my deadlift technique…and it’s the lift I have the hardest time adding weight to the bar. Squats, exact opposite.

3ct Pause Bench
Prescription: 3 sets of 6 @ 60%

Warmups: 45x5x2, 95x3x2

135x6 @ 6
135x6 @ 6
135x6 @ 7

Volume: 18 | Tonnage: 2430 | Rest: 180s

2ct Pause SSB Squat
Prescription: 3 sets of 6 @ RPE 8

Warmups: 45x5x2, 95x5, 135x5

185x6 @ 7
185x6 @ 7
185x6 @ 7

Volume: 18 | Tonnage: 3330 | Rest: 180s

Wide Grip Seated Cable Row
Prescription: 5 sets of 8 @ RPE ~7

110x8 @ 7
110x8 @ 7
110x8 @ 7
110x8 @ 7
110x8 @ 7

Volume: 40 | Tonnage: 4400 | Rest: 90s

176

18/07/18 | Week 2 Day 3[/B]
Can’t train this Fri, sat, or Sunday, so I gotta do days 1 to 4 all in a row. #overtraining
So I’m officially all signed up for my meet. 19 weeks out. I figure I’m gonna do the first 4 weeks and last 5 weeks of this program (do a mini mock peak), and then do the 12 week strength template to go into the meet with.
I decided to register as a 74kg/163lbs lifter. Looked at all the previous years results and decided I’d be way more competitive at 74kg than 83kg. I even have a chance to qualify for Regionals if I can manage a 1000lbs total @ 162lbs bw. 385/230/385 would get me there. Seems realistic. I’m at 19-20% bf according to the navy seal calculator, so I’ve got some fluff to lose anyways. Gonna try to lose as much of the weight as I can over the next 7 weeks so I can mostly eat at maintenance doing the 12wk strength program.
Bodyweight: 171.6lbs
Pin Squat (actual full depth)
Prescription: 3 sets of 5 @ 70%
Warmups: 45x5x2, 95x6, 135x6, 185x6, 225x3
245x5 @ 6
245x5 @ 6
245x5 @ 6
Volume: 15 | Tonnage: 3675 | Rest: 120s
So, yeah … I actually filmed these and had to go way, way, way, deeper than I ever have before to actually hit 1" below parallel. They felt hard af but on camera I moved light speed. These were RPE 0 even with the extra depth. Super hoping for a 405+ in comp. I think it’s realistic.
Floor Press
Prescription: 3 sets of 5 @ RPE 8
Warmups: 45x5x2, 95x6, 135x5
165x5 @ 8
155x5 @ 8
155x5 @ 8.5
Volume: 15 | Tonnage: 2375 | Rest: 60s
1-arm DB Row
Prescription: 5 sets of 10 @ RPE ~7
45x11x5
Volume: 55 | Tonnage: 4950 | Rest: 90s

177

19/07/14 | Week 2 Day 4
Bodyweight: 172.0lbs
2ct Pause Deadlift
Prescription: 3 sets of 5 @ 65%

Warmups: 135x5x3, 185x5

235x6 @ 6
235x5 @ 6
235x5 @ 6

Volume: 16 | Tonnage: 3760 | Rest: 120s

Accidentally did 6 on the first set. Really overtraining.

TnG Bench
Prescription: 4 sets of 10 @ 65%

Warmups: 45x10x2, 95x10, 120x5

145x10 @ 6
145x10 @ 7
145x10 @ 7
145x10 @ 7

Volume: 40 | Tonnage: 5800 | Rest: 120s

Bugged my left shoulder a lot. This keeps happening, gotta get 'er fixed.

SLDL
Prescription: 3 sets of 8 @ 43%

155x8 @ 6
155x8 @ 6
155x8 @ 6

Volume: 24 | Tonnage: 3720 | Rest: 180s

I can get my lumber into a very tight contraction and proper neutral position now, even with SLDLs. Awesome. New skill.

Chinups
Prescription: 4 sets of 10 @ RPE ~7

172 (bodyweight) x 7 x 4

Volume: 28 | Tonnage: 4816 | Rest: 90s

178

23/07/18 - Week 9 Day 1

Gonna do the last 8 weeks of this program, do a mock meet with it, then do the 12 week strength program, since I have 20 weeks til meet day.

Bodyweight: 78.1kg
What are these whacky metric units? Gotta drop to 73.9kg.

Competition Squat

265x4 @ 6
265x4 @ 6
265x4 @ 6.5
265x4 @ 7
265x4 @ 7.5
230x4 @ 6
230x4 @ 6

Volume: 28 | Tonnage: 7140 | Rest: 180s

Used a narrower grip and used a lot of mental effort to keep my wrists as neutral as possible and it seemed to reduce elbow pain a bit.

Competition Bench

175x4 @ 6
175x4 @ 6.5
175x4 @ 7
175x4 @ 7
175x4 @ 7.5
175x4 @ 8
155x4 @ 6
155x4 @ 6.5

Volume: 32 | Tonnage: 5440 | Rest: 180s

Really felt I nailed the first set technique wise. Got sloppy as sets went on and fatigue kicked in.

Pendlay Row

175x8 @ 8
175x8 @ 8
175x8 @ 8
175x8 @ 8

Volume: 32 | Tonnage: 5600 | Rest: 90s

179

24/07/18 | Week 9 - Day 2
Bodyweight: 77.4kg
Damn, 1.5lbs lost in a day.

Competition Deadlift

300x4 @ lol
300x4 @ lol
300x4 @ 6
300x4 @ 6
260x4 @ <6
260x4 @ <6

Volume: 24 | Tonnage: 6880 | Rest: 180s

300 has never been so light or moved so fast. I feel like I dissipated a butt load of fatigue taking it easy for 2 weeks. Felt stronk af.

Pin Bench

165x4 @ 7.5
165x4 @ 8
165x4 @ 8
165x4 @ 8.5

Volume: 16 | Tonnage: 2640 | Rest: 180s

First time ever doing these in my life. Felt weird, and super hard to get the bar off the pins, which I guess is the point.

Competition Squat

225x5 @ ow my soul
225x5 @ 6
225x5 @ 6

Volume: 15 | Tonnage: 3375 | Rest: 180s

A 2 plate squat has never taken so much will power before lol. Legs felt very sore and fatigued from yesterday and today.

Wide Grip Seated Cable Row

120x8 @ 7
120x8 @ 7.5
120x8 @ 8
120x8 @ 8.5

Volume: 32 | Tonnage: 3840 | Rest: 60s

180

26/07/18 | Week 9 Day 3[/B]
Bodyweight: 76.7kg
Wow, didn’t realize my 170s status was so fragile, back in the 160s club already. Back to being a boy from a man.
Pin Squat (comp depth)
275x4 @ 7
315x4 @ 9
295x4 @ 9
275x4 @ 8.5
Volume: 16 | Tonnage: 4640 | Rest: 180s
Hell yeah, 3 plates ain’t got nothing on me anymore. I saw stars on every rep. Using data from pin squats from when I ran the Bridge, I gander I could Comp Squat ~350-355x4 @ 9.
Competition Bench
155x5 @ 6
155x5 @ 6
155x5 @ 6
155x5 @ 6
155x5 @ 6
155x5 @ 6
Volume: 30 | Tonnage: 4650 | Rest: 180s
Still getting pain in my inner left elbow and left shoulder through every set, but it didn’t effect bar speed or strength levels so I pushed through it, form looks okay.
Closegrip Bench
175x4 @ 8
175x4 @ 8
175x4 @ 8
Volume: 12 | Tonnage: 2100 | Rest: 180s
Hmm, these actually hurt my elbow more. Also accidentally did a comp pause on all of these.
Competition Deadlift
250x5 @ 6
250x5 @ 6
Volume: 10 | Tonnage: 2500 | Rest: 180s
Lol. I thought these were gonna be a joke but dat felt heavy.
Chinups
Bodyweight x 8 reps x 4 sets
Volume: 32 | Tonnage: 5400 | Rest: 120s