AF787 - Beyond 1000

Training Training Logs
301

Week 3 Day 6 RPE 9

Bench - 3 x 8, 175,180,185
Pull-ups 3 x AMRAP, 12
Machine Rows 3 x 15-20, 100 x 20
Incline Curls - 3 x 10-15, 30 x 15
DB Lateral Raises - 3 x 10-15, 30 x 16

3 Likes
302

Week 4, Day 1, RPE 9-10

Bench, 1 x 3, 232
Bench, 3 x 3, 218 x 3
Incline DB Press, 3 x 7-12, 75 x 12
DB Shoulder Press, 3 x 10-15, 45 x 15
Cable Upright Rows, 3 x 15-20, 110 x 20

  • 232 PR!

  • Bench is finally starting to feel like pre-injury but not losing the quality of feeling the reps more in my chest. Big win here!

5 Likes
303

congrats

1 Like
304

Week 4, Day 2 RPE 8.5-10

DL - 1 x 3, 415
DL - 3 x 3, 385
SBS - 1 x 5, 265
SBS - 2 x 8, 230
Leg Press - 3 x 9, 290
Leg Curls - 3 x 10-15, 120 x 15
Calf Raises - 4 x 10-15, 285 x 15

  • 415 x 3 moved easier than expected maybe even under the RPE of 8.5. PR for me and happy DL is officially clicking again

  • Also really good job preparing myself for the bar to be heavy

4 Likes
305

Week 4, Day 3 RPE 9-10

Lat Pullovers - 3 x 10-15, 50 x 15
Lat Pulldown - 3 x 10-15, 127.5 x 15
Seated Cable Row - 3 x 10-15, 150 x 15
Lateral Raises - 3 x 10-15, 35 x 15
Rear Delt Fly - 3 x 10-15, 120 x 15
Spider Curls - 3 x 10-15, and 35 x 15

3 Likes
306

Week 4, Day 4 RPE 9-10

Bench - 1 x 5, 212
Larsen Press - 3 x 6, 180
Assisted Dips - 3 x 10-15, 35 x 15
Tricep Pushdown - 3 x 10-15, 55 x 15
Hammer Curls - 3 x 10-15, 30 x 17
DB Lateral Raises - 3 x 10-15, 30 x 17

  • Another mixed bench day but Larsen presses feeling really good

  • Surprised myself with dips as I wasn’t expecting 15 reps

  • Dropped curls and lateral raises and added reps compared to earlier in the week since the 35s just felt a little more forced /jerky than I sound like

3 Likes
307

Week 4, Day 5 RPE 9-10

Squat - 1 x 3, 338
Squat - 1 x 1, 355
Squat - 3 x 3, 315
Deficit DL - 1 x 4, 375
Deficit DL - 1 x 4, 345
Leg Extension - 3 x 15-20, 100 x 20
Calf Raises - 3 x 10-15, 285 x 15

Felt tired and beat up heading into the session but made it happen.

355 is the heaviest I’ve gone in awhile and I think this may be the first time every set (aside from when I have downsets that are singles) where every squat set is at least 315!

Checked depth from the side and surprisingly I’m a decent amount below parallel. It definitely doesn’t feel like I’m getting that low!

4 Likes
308

nice squat session

1 Like
309

Week 4 Day 6 RPE 9-10

Bench - 3 x 8, 180, 185, 190
Pull-ups 3 x AMRAP, 13
Machine Rows 3 x 15-20, 105 x 20
Incline Curls - 3 x 10-15, 30 x 16
DB Lateral Raises - 3 x 10-15, 30 x 17

Really productive block as a whole.

Pumped to get the 3 PRs along with the mental progress in terms of not freaking out over the injury, and not even thinking about it all that much and just being confident of being able to make progress.

3 Likes
310

Deload/Vacation Week… it’s been really fun, but am so itching to get back under the bar come Saturday. I need to remind myself to be patient since I’ll be coming in a bit detrained, but this should keep myself more honest with my Week 1 RPEs!

3 Likes
311

Week 1, Day 1, RPE 7 / RPE 8-9 for Accessories

Bench, 1 x 2, 210
Bench, 3 x 3, 195 x 3
Incline DB Press, 3 x 7-12, 60 x 14
DB Shoulder Press, 3 x 10-15, 40 x 14
Leaning Side Lateral Raises, 3 x 15-20, 20 x 20

  • Really surprised myself by being not nearly as detrained as I was expecting to be.

  • My coach is also now prescribing weights on the big lifts based on historical PRs (both singles and rep PRs). I’m interested to see the difference this makes in my progress.

  • Today he was 100% spot on with my bench RPEs

3 Likes
312

Week 1 Day 2 RPE 6-8

DL - 1 x 2, 380
DL - 3 x 3, 345
SBS - 1 x 4, 260
SBS - 2 x 7, 225
Leg Press - 3 x 8, 260
DB RDLs, 3 x 10-15, 50 x 2 x 15
Calf Raises - 4 x 10-15, 260 x 15

  • Again, not feeling as detrained as I was expecting. The forward lean on DLs is just making everything feel so strong off the floor

  • Not sure what is going on with SBS but in a good way. Wasn’t expecting to go this heavy so early on and have everything feel good in terms of technique

3 Likes
313

Week 1, Day 3 RPE 7-8

Pull-Ups - 3 x AMRAP - 10
Lat Pull-Downs - 3 x 10-15, 105 x 15
DB Rows - 3 x 10-15, 60 x 15
EZ Bar Upright Rows - 3 x 10-15, 70 x 15
Face Pulls - 3 x 10-15, 42.5 x 15
EZ Bar Preacher Curls - 3 x 10-15, 50 x 15

Quite a bit of change out from my back day on the previous block! All good though especially since I love doing pull-ups and DB rows

2 Likes
314

Week 1, Day 4 RPE 7-8

Bench - 1 x 4, 200
Larsen Press - 3 x 5, 170
Weighted Dips - 3 x 7-12, BW + 20 x 12
Single Arm Tricep Pushdown - 3 x 10-15, 15 x 15
Single Cable Hammer Curls - 3 x 10-15, 15 x 15
DB Lateral Raises - 3 x 10-15, 20 x 15

  • Love that weighted dips are back!

  • Cut weight back on single arm accessories to get better ROM. Made a big difference in how these felt!

3 Likes
315

Week 1, Day 5 RPE 7-8

Squat - 1 x 2, 305
Squat - 1 x 1, 320
Squat - 3 x 3, 282
Deficit DL - 1 x 3, 340
Deficit DL - 1 x 3, 305
Leg Extension - 3 x 15-20, 80 x 20
Calf Raises - 3 x 10-15, 260 x 15

Squats feeling surprisingly good. A little shifting on my feet during the triples but I got it under control.

Deficit DLs feeling light and like I could have gone heavier

3 Likes
316

Week 1, Day 6 RPE 7-8

Ascending Sets Bench 3 x 7 (160, 165, 170)
Single Arm Lat Pull-Down 3 x 10-15 (30 x 15)
BB Row 3 x 10-15 (105 x 15)
DB Hammer Curls 3 x 10-15 (22.5 x 15)
EZ Bar Upright Rows 3 x 10-15 (70 x 15)

3 Likes
317

Week 2, Day 1, RPE 7.5 / RPE 8-9 for Accessories

Bench, 1 x 2, 220
Bench, 3 x 3, 202 x 3
Incline DB Press, 3 x 7-12, 65 x 14
DB Shoulder Press, 3 x 10-15, 45 x 13
Leaning Side Lateral Raises, 3 x 15-20, 22.5 x 20

Maybe even a little under RPE on the top set but felt great overall!

My coach made a great point about focusing more on sub-max work increases rather than just maxes (e.g. if 200 x 5 used to be RPE 9 but is now a 7, that’s a sign of good progress)

3 Likes
318

Week 2 Day 2 RPE 7-8

DL - 1 x 2, 390
DL - 3 x 3, 365
SBS - 1 x 4, 270
SBS - 2 x 7, 230
Leg Press - 3 x 8, 270
DB RDLs, 3 x 10-15, 55 x 2 x 15
Calf Raises - 4 x 10-15, 265 x 15

  • Everything feels harder than expected, likely due to being sick. Just not the best time bracing or breathing, but made it through!
3 Likes
319

Week 2, Day 3 RPE 7-9

Pull-Ups - 3 x AMRAP - 11
Lat Pull-Downs - 3 x 10-15, 110 x 15
DB Rows - 3 x 10-15, 65 x 15
EZ Bar Upright Rows - 3 x 10-15, 80 x 15
Face Pulls - 3 x 10-15, 45 x 15
EZ Bar Preacher Curls - 3 x 10-15, 60 x 15

3 Likes
320

Week 2, Day 4 RPE 7-9

Bench - 1 x 4, 210
Larsen Press - 3 x 5, 180
Weighted Dips - 3 x 7-12, BW + 25 x 12
Single Arm Tricep Pushdown - 3 x 10-15, 17.5 x 15
Single Cable Hammer Curls - 3 x 10-15, 17.5 x 15
DB Lateral Raises - 3 x 10-15, 22.5 x 15

  • Solid day. Next week might add more reps to accessories instead of adding weight
3 Likes