AF787 - Beyond 1000

Training Training Logs
181

Week 2, Day 6. All RPE 8 - 9, except Pin press which is at RPE 7

Pin Press, 1 x 2, 215
Pin Press, 2 x 3, 95% of Set 1, 205
Seated Cable Row, 3 x 10 - 15, 145 x 15
Lat Prayers, 3 x 10 - 15, 82.5 x 15
Hammer Curls, 3 x 10 - 15, 35 x 13
Lateral Raises, 3 x 10 - 15, 22.5 x 15

3 Likes
182

Week 3, Day 1, RPE 8 - 9

Bench - 1 x 4, 220
Bench - 3 x 5, 90% of Set 1, 205
OHP - 3 x 10, 75
Smith Machine JM Press - 2 x 10 - 15, 70 x 12
Smith Machine JM Press - 2 x 10 - 15, 90% of Sets 1 and 2, 65
Lateral Raises - 3 x 10 - 15, 25 x 15

  • 220 x 4 PR!

  • Need to work out some kinks in my technique but otherwise I think I have 225 x 4 in the bag. It’s just a matter of finding the optimal bar path and keep my right wrist from falling back and not so much a strength issue. So, even if I miss it next week, it won’t hurt as much knowing this and my ultimate 2023 goal are doable by year end!

  • OHP feeling easier than expected again

3 Likes
183

:bangbang:

2 Likes
184

Thanks @SvenG !More coming soon for sure on bench! (Even if it’s not necessarily next week. :slight_smile: )

Week 3, Day 2, All RPE 8 - 9

DL - 1 x 1, 440
DL - 3 x 5, 90% of Set 1, 385
Safety Bar Squat - 1 x 6, 225
Safety Bar Squat - 1 x 6. 235
Hack Squat - 3 x 10, 270
Leg Curls - 3 x 10 - 15, 105 x 15
Calf Raises - 3 x 10 - 15, 245 x 15

  • DL was only supposed to be 430 but I noticed I had miscounted plates when I was breaking down the bar. Nice to get the PR though!

  • Kept my back off sets lower to account for this

  • Safety bar squats really focused on synching knees forward and leaning forward

3 Likes
185

Week 3, Day 3, All RPE 8 - 9

Lat Prayers - 3 x 10 - 15, 55 x 15
Assisted Pull-ups - 3 x 10 - 15, Assistance 30% of BW x 14
Machine Row - 3 x 10 - 15, 110 x 15
Smith Machine Upright Rows - 3 x 10 - 85 x 15
Machine Rear Delt Fly - 3 x 10 - 15, 115 x 15
Preacher Curls - 3 x 10 - 15, 50 x 12

3 Likes
186

Week 3 Day 4, All RPE 8 - 9

Bench - 1 x 6, 205
Bench - 3 x 7, 93% of Set 1, 195
Machine Chest Flies - 3 x 10 - 15, 110 x 15
Tricep Pushdowns - 3 x 10 - 15, 47.5 x 15
Incline DB Curls - 3 x 10 - 15, 22.5 x 15
Lateral Raises - 3 x 10 - 15, 25 x 15

3 Likes
187

Week 3, Day 5, All RPE 8 - 9

Squat - 1 x 1, 365
Squat - 95% of Set 1, 345
Squat - 3 x 5, 300
Deficit DL - 1 x 3, 365
Deficit DL - 2 x 3, 345
Leg Extensions - 3 x 10 - 15, 90 x 12
Standing Calf Raises - 3 x 15 - 20, 245 x 20

  • What a difference a week makes! Squats feeling so much more natural with the forward lean and like I’m not getting lost in th air coming down

  • Really need to work more on acceleration into the hole but it finally feels like squats are starting to click

3 Likes
188

Week 3, Day 6. All RPE 8 - 9, except Pin press which is at RPE 7.5

Pin Press, 1 x 2, 220
Pin Press, 2 x 3, 95% of Set 1, 210
Seated Cable Row, 3 x 10 - 15, 155 x 15
Lat Prayers, 3 x 10 - 15, 85 x 15
Hammer Curls, 3 x 10 - 15, 35 x 15
Lateral Raises, 3 x 10 - 15, 25 x 15

3 Likes
189

Week 4, Day 1, RPE 9 - 9.5

Bench - 1 x 4, 225
Bench - 3 x 5, 90% of Set 1, 210
OHP - 3 x 10, 80
Smith Machine JM Press - 2 x 10 - 15, 80x 12
Smith Machine JM Press - 2 x 10 - 15, 90% of Sets 1 and 2, 75
Lateral Raises - 3 x 10 - 15, 27.5x 15

  • 225 x 4 PR, just one more to get 5 reps! I think I could have probably done it, but it would have been ugly as I could feel the bar slowing down on rep 4(surprisingly looks fairly minimal on video).

  • Really happy that I didn’t panic when the first rep felt heavy

  • Still working out technique kinks but moving in the right direction

3 Likes
190

Week 4, Day 2, All RPE 8.5 - 9.5

DL - 1 x 1, 450
DL - 3 x 5, 90% of Set 1, 395
Safety Bar Squat - 1 x 6, 235
Safety Bar Squat - 1 x 6. 245
Hack Squat - 3 x 10, 290
Leg Curls - 3 x 10 - 15, 110 x 15
Calf Raises - 3 x 10 - 15, 255 x 15

  • DL is up 75 lbs for the year! 450 also felt a little easier than expected

  • Cheated a little with the 90% calculation on my downsets because 405 x 5 would have been a bit over RPE. 395 x 5 is a volume PR though!

3 Likes
191

Week 4, Day 3, All RPE 9 - 10

Lat Prayers - 3 x 10 - 15, 57.5 x 15
Assisted Pull-ups - 3 x 10 - 15, Assistance 30% of BW x 15
Machine Row - 3 x 10 - 15, 115 x 15
Smith Machine Upright Rows - 3 x 10 - 90 x 15
Machine Rear Delt Fly - 3 x 10 - 15, 120 x 15
Preacher Curls - 3 x 10 - 15, 50 x 14

3 Likes
192

Week 4, Day 4, All RPE 8.5 - 9.5

Bench - 1 x 6, 210
Bench - 3 x 7, 93% of Set 1, 200
Machine Chest Flies - 3 x 10 - 15, 115 x 15
Tricep Pushdowns - 3 x 10 - 15, 50 x 15
Incline DB Curls - 3 x 10 - 15, 25 x 15
Lateral Raises - 3 x 10 - 15, 30 x 15

  • Volume PR at 210 x 6! Feeling even more confident about getting to 225 x 5 now!
3 Likes
193

Week 4, Day 5, All RPE 8 - 9

Squat - 1 x 1, 375
Squat - 95% of Set 1, 355
Squat - 3 x 5, 310
Deficit DL - 1 x 3, 375
Deficit DL - 2 x 3, 355
Leg Extensions - 3 x 10 - 15, 90 x 15
Standing Calf Raises - 3 x 15 - 20, 255 x 20

  • Heavy singles really sucked today and I’m not sure why. Usually my toughest point is just getting the lift going, but today it finally felt like I was breaking at the hips and getting my knees forward correctly. Then, the bar just felt way heavier than expected.

  • Regrouped well from the heavy singles and my back off sets went great. 310 x 5 volume PR

3 Likes
194

Week 4, Day 6. All RPE 9 - 10, except Pin press which is at RPE 8

Pin Press, 1 x 2, 225
Pin Press, 2 x 3, 95% of Set 1, 215
Seated Cable Row, 3 x 10 - 15, 165 x 15
Lat Prayers, 3 x 10 - 15, 90 x 15
Hammer Curls, 3 x 10 - 15, 40 x 13
Lateral Raises, 3 x 10 - 15, 27.5 x 15

  • Another great 4 weeks down! Time to deload then rinse and repeat to finish out 2023 strong!
3 Likes
195

Deload Week, Day 1, 90% of Week 4

Bench - 1 x 4, 205
Bench - 3 x 5, 90% of Set 1, 195
OHP - 3 x 10, 70
Smith Machine JM Press - 2 x 10 - 15, 70 x 12
Smith Machine JM Press - 2 x 10 - 15, 90% of Sets 1 and 2, 65
Lateral Raises - 3 x 10 - 15, 25 x 15

  • Still benching in the low 200s on a deload week and it feeling easy is awesome for me!

  • Great observation from my coach too on how this is evidence that my baseline strength has progressed quite a bit since the beginning of the year.

2 Likes
196

Deload Week, Day 2, 90% of Week 4

DL - 1 x 1, 405
DL - 3 x 5, 90% of Set 1, 365
Safety Bar Squat - 1 x 6, 215
Safety Bar Squat - 1 x 6. 225
Hack Squat - 3 x 10, 260
Leg Curls - 3 x 10 - 15, 95 x 15
Calf Raises - 3 x 10 - 15, 225 x 15

  • First time in the 400s on DL on a deload week! I wasn’t even at 380 at my peak at the beginning of the year!

  • I need to pay more attention to my feet on squats. Just really rein things in when they start to feel off and falling forward or back. I think this is the last piece of the puzzle before squats can really blow up.

2 Likes
197

Deload Week, Day 3, 90% of Week 4

Lat Prayers - 3 x 10 - 15, 52.5 x 15
Assisted Pull-ups - 3 x 10 - 15, Assistance 40% of BW x 15
Machine Row - 3 x 10 - 15, 105 x 15
Smith Machine Upright Rows - 3 x 10 - 80 x 15
Machine Rear Delt Fly - 3 x 10 - 15, 110 x 15
Preacher Curls - 3 x 10 - 15, 40 x 15

2 Likes
198

Deload Week, Day 4, 90% of Week 4

Bench - 1 x 6, 195
Bench - 3 x 7, 93% of Set 1, 185
Machine Chest Flies - 3 x 10 - 15, 105 x 15
Tricep Pushdowns - 3 x 10 - 15, 45 x 15
Incline DB Curls - 3 x 10 - 15, 20 x 15
Lateral Raises - 3 x 10 - 15, 25 x 15

2 Likes
199

Deload Week, Day 5, 90% of Week 4

Squat - 1 x 1, 330
Squat - 95% of Set 1, 320
Squat - 3 x 5, 285
Deficit DL - 1 x 3, 345
Deficit DL - 2 x 3, 325
Leg Extensions - 3 x 10 - 15, 80 x 15
Standing Calf Raises - 3 x 15 - 20, 225 x 20

  • Really focused on foot pressure on the balls of my feet and felt a difference coming out of the hole. No more falling forward. Now to just integrate it with all of the other fixes I’m trying to make!
3 Likes
200

Deload Week, Day 6, 90% of Week 4

Pin Press, 1 x 2, 205
Pin Press, 2 x 3, 95% of Set 1, 295
Seated Cable Row, 3 x 10 - 15, 145 x 15
Lat Prayers, 3 x 10 - 15, 80 x 15
Hammer Curls, 3 x 10 - 15, 35 x 13
Lateral Raises, 3 x 10 - 15, 22.5 x 15

3 Likes