AF787 - Beyond 1000

Training Training Logs
281

Deload Week, Day 2 90% of Week 4

DL - 1 x 1, 405
DL - 3 x 3, 365
SBS - 1 x 1, 285
SBS - 2 x 5, 245
Leg Press - 3 x 10, 270
Leg Curls - 3 x 10-15, 105 x 15
Calf Raises - 3 x 10-15, 255 x 15

  • Need to remember to push through floor on DLs. I’ve been focusing more on positioning and just lost track of they cue
3 Likes
282

Deload Week Day 3, 90% of Week 4

Lat Pullovers - 3 x 10-15, 40 x 15
Lat Pulldown - 3 x 10-15, 110 x 15
Seated Cable Row - 3 x 10-15, 125 x 15
Lateral Raises - 3 x 10-15, 30 x 15
Rear Delt Fly - 3 x 10-15, 110 x 15
Spider Curls - 3 x 10-15, 30 x 15

Even with the lower intensity and volume this workout just blows up my back!

3 Likes
283

Deload Week, Day 4 RPE 8-9

Bench - 1 x 3, 207
Bench - 3 x 4, 195
Assisted Dips - 3 x 10-15, 60 x 15
Tricep Pushdown - 3 x 10-15, 42.5 x 15
Hammer Curls - 3 x 10-15, 35 x 15
DB Lateral Raises - 3 x 10-15, 27.5 x 15

Shoulder definitely feeling better though not 100%

3 Likes
284

Week 1, Day 1, RPE 7

Bench, 1 x 3, 205
Bench, 3 x 3, 195 x 3
Incline DB Press, 3 x 7-12, 60 x 13
DB Shoulder Press, 3 x 10-15, 40 x 13
Cable Upright Rows, 3 x 15-20, 92.5 x 20

  • Made some really nice adjustments during bench and each set got cleaner and cleaner.

  • Intensity is dialed back a little bit more per my coach’s instructions and will push more aggressively week to week

  • Either added an extra rep or slightly more weight on accessories compared to the last block

3 Likes
285

Week 1, Day 2 RPE 7

DL - 1 x 3, 375
DL - 3 x 3, 345
SBS - 1 x 5, 235
SBS - 2 x 8, 205
Leg Press - 3 x 9, 255
Leg Curls - 3 x 10-15, 110 x 13
Calf Raises - 4 x 10-15, 255 x 15

  • Finally figured out my DL positioning today. Just a little more forward over the bar, could really feel my hamstrings engaged, and boom!

  • Still need to work on a more efficient setup.

  • SBS fixed my feet a bit more today. Also need to work on the more controlled/slower break.

3 Likes
286

Week 1, Day 3 RPE 7-8

Lat Pullovers - 3 x 10-15, 40 x 15
Lat Pulldown - 3 x 10-15, 107.5 x 15
Seated Cable Row - 3 x 10-15, 125 x 15
Lateral Raises - 3 x 10-15, 27.5 x 15
Rear Delt Fly - 3 x 10-15, 105 x 15
Spider Curls - 3 x 10-15, and 27.5 x 15

3 Likes
287

Week 1 Day 4 RPE 7-8

Bench - 1 x 5, 195
Larsen Press - 3 x 6, 155
Assisted Dips - 3 x 10-15, 50 x 15
Tricep Pushdown - 3 x 10-15, 45 x 15
Hammer Curls - 3 x 10-15, 27.5 x 15
DB Lateral Raises - 3 x 10-15, 27.5 x 15

  • Shoulder now about 95% back to normal
  • Larsen presses took some getting used to since it’s been months, but should help with my positioning overall
  • Dips made my upper chest and tris feel huge
  • Dropped starting weight a little on hammer curls to make sure I’m not swinging my arms
3 Likes
288

Week 1, Day 5 RPE 6-8

Squat - 1 x 3, 305
Squat - 1 x 1, 320
Squat - 3 x 3, 280
Deficit DL - 1 x 4, 345
Deficit DL - 1 x 4, 315
Leg Extension - 3 x 15-20, 85 x 20
Calf Raises - 3 x 10-15, 255 x 15

  • I seem to finally be getting over the hump on squats and technique is starting to click.

  • In particular, I’ve never felt this solid on my feet!

3 Likes
289

Week 1, Day 6 RPE 7-8

Bench - 3 x 8, 165, 170, 175
Pull-ups 3 x AMRAP, 10
Machine Rows 3 x 15-20, 90 x 20
Incline Curls - 3 x 10-15, 25 x 15
DB Lateral Raises - 3 x 10-15, 27.5 x 15

3 Likes
290

Week 2 Day 1, RPE 7.5-8

Bench, 1 x 3, 215
Bench, 3 x 3, 205 x 3
Incline DB Press, 3 x 7-12, 65 x 12
DB Shoulder Press, 3 x 10-15, 40 x 14
Cable Upright Rows, 3 x 15-20, 95 x 20

  • I’ve learned that -5 lbs what the RPE calculator gives me seems to put me in the best spot for bench

  • Really good control today, just need to work on keeping my right wrist from falling back.

3 Likes
291

Week 2 Day 2 RPE 8

DL - 1 x 3, 390
DL - 3 x 3, 360
SBS - 1 x 5, 245
SBS - 2 x 8, 215
Leg Press - 3 x 9, 270
Leg Curls - 3 x 10-15, 110 x 15
Calf Raises - 4 x 10-15, 265 x 15

  • DL positioning is feeling locked in

  • The +15 increases on DL leave me wondering if Week 4 may be too heavy, but I’m also tinkering with my progressions to further optimize things. Based on how 390 felt I should be fine but I’m projected to be in PR territory by a good 10 lbs in 2 weeks per the RPE calculator. Will be exciting to see if I can pull it off!

3 Likes
292

Week 1, Day 3 RPE 8-9

Lat Pullovers - 3 x 10-15, 42.5 x 15
Lat Pulldown - 3 x 10-15, 120 x 15
Seated Cable Row - 3 x 10-15, 140 x 15
Lateral Raises - 3 x 10-15, 30 x 15
Rear Delt Fly - 3 x 10-15, 110 x 15
Spider Curls - 3 x 10-15, and 30 x 15

I’m still amazed at how it only takes a couple sets of lat pullovers for my back to get a crazy pump.

3 Likes
293

Week 2 Day 4 RPE 8-9

Bench - 1 x 5, 205
Larsen Press - 3 x 6, 165
Assisted Dips - 3 x 10-15, 45 x 15
Tricep Pushdown - 3 x 10-15, 47.5 x 15
Hammer Curls - 3 x 10-15, 30 x 15
DB Lateral Raises - 3 x 10-15, 30 x 15

Shoulder feeling a little cranky which is odd considering it’s only been getting better, but at least nothing super horrible

205x5 felt heavier than I expected but the bar didn’t slow down during reps or at the end of the set so I was probably fine with RPE

Larsen presses feeling more stable

3 Likes
294

Week 2, Day 5 RPE 7-9

Squat - 1 x 3, 315
Squat - 1 x 1, 333
Squat - 3 x 3, 293
Deficit DL - 1 x 4, 355
Deficit DL - 1 x 4, 325
Leg Extension - 3 x 15-20, 90 x 20
Calf Raises - 3 x 10-15, 265 x 15

Another great session on squats! Just need more speed going into the hole but very solid on my feet again!

3 Likes
295

Week 2, Day 6 RPE 8-9

Bench - 3 x 8, 170, 175, 180
Pull-ups 3 x AMRAP, 11
Machine Rows 3 x 15-20, 95 x 20
Incline Curls - 3 x 10-15, 27.5 x 15
DB Lateral Raises - 3 x 10-15, 30 x 15

Bench felt great today. Really nice control and uniform through all 8 reps

3 Likes
296

Week 3 Day 1, RPE 8-9

Bench, 1 x 3, 227
Bench, 3 x 3, 215 x 3
Incline DB Press, 3 x 7-12, 70 x 12
DB Shoulder Press, 3 x 10-15, 40 x 15
Cable Upright Rows, 3 x 15-20, 100 x 20

PR at 227 x 3, but a little quick off my chest

I’ve started noticing that I feel bench more in my pecs than ever before, but I don’t feel quite as strong off my chest compared to before. It could be lingering effects from my shoulder injury, or maybe my tris and shoulders were taking over a bit previously

3 Likes
297

Week 3 Day 2 RPE 8.5-9

DL - 1 x 3, 400
DL - 3 x 3, 370
SBS - 1 x 5, 255
SBS - 2 x 8, 220
Leg Press - 3 x 9, 280
Leg Curls - 3 x 10-15, 115 x 15
Calf Raises - 4 x 10-15, 275 x 15

400 was a little over RPE but was solid otherwise

Found a bit of a sweet spot at the beginning of DLs where the bar felt weightless before I went for the rep. I need to figure out what I did differently because this has never happened before.

3 Likes
298

Week 3, Day 3 RPE 8-10

Lat Pullovers - 3 x 10-15, 44 x 15
Lat Pulldown - 3 x 10-15, 122.5 x 15
Seated Cable Row - 3 x 10-15, 145 x 15
Lateral Raises - 3 x 10-15, 30 x 16
Rear Delt Fly - 3 x 10-15, 115 x 15
Spider Curls - 3 x 10-15, and 30 x 16

3 Likes
299

Week 3, Day 4 RPE 8.5-9.5

Bench - 1 x 5, 207
Larsen Press - 3 x 6, 175
Assisted Dips - 3 x 10-15, 40 x 15
Tricep Pushdown - 3 x 10-15, 52.5 x 15
Hammer Curls - 3 x 10-15, 30 x 16
DB Lateral Raises - 3 x 10-15, 30 x 16

Still a struggle to find the sweet spot on bench though I did start find it on Larsen press. Also interesting how my fatigue seems to go up by my second bench day but actually down on my third bench day. I’m sure the lower weights on day 3 has something to do with this, but will ask my coach and see how this impacts future programming.

3 Likes
300

Week 3 Day 5 RPE 8-10

Squat - 1 x 3, 327
Squat - 1 x 1, 345
Squat - 3 x 3, 305
Deficit DL - 1 x 4, 365
Deficit DL - 1 x 4, 335
Leg Extension - 3 x 15-20, 95 x 20
Calf Raises - 3 x 10-15, 275 x 15

Felt a bit wiped out/tired from lack of sleep but made it happen.

Best squat at 345 has ever felt! Mostly continuing to be solid/consistent with my feet.

4 Likes