AF787 - Beyond 1000

Training Training Logs
321

Week 2, Day 5 RPE 7-9

Squat - 1 x 2, 320
Squat - 1 x 1, 336
Squat - 3 x 3, 295
Deficit DL - 1 x 3, 350
Deficit DL - 1 x 3, 315
Leg Extension - 3 x 15-20, 85 x 20
Calf Raises - 3 x 10-15, 265 x 15

  • Breathing is still a bit of an issue with squats. Hopefully everything is cleared up after this weekend.

  • Squats felt heavier than expected.

  • One cool thing I noted is that I used to feel a noticeable difference in difficulty of squats once I hit 275. Now that point isn’t until I hit the 300s which is a good sign of progress!

3 Likes
322

Week 2, Day 6 RPE 7-8

Ascending Sets Bench 3 x 7 (165, 170, 175)
Single Arm Lat Pull-Down 3 x 10-15 (32.5 x 15)
BB Row 3 x 10-15 (115 x 15)
DB Hammer Curls 3 x 10-15 (25 x 15)
EZ Bar Upright Rows 3 x 10-15 (75 x 15)

3 Likes
323

Week 3 Day 1, RPE 8 / RPE 8-9 for Accessories

Bench, 1 x 2, 230
Bench, 3 x 3, 207 x 3
Incline DB Press, 3 x 7-12, 70 x 12
DB Shoulder Press, 3 x 10-15, 45 x 14
Leaning Side Lateral Raises, 3 x 15-20, 25 x 20

  • Bench was spot on with RPE. The bar slowed a little on the second rep, but once I got past the sticky point it was smooth sailing. I’m pretty sure I can match my all-time PR next week. I could go higher even, but that would put me over RPE 9. I’ll make the call based on warmup.
3 Likes
324

Week 3 Day 2 RPE 7-8

DL - 1 x 2, 405
DL - 3 x 3, 375
SBS - 1 x 4, 280
SBS - 2 x 7, 240
Leg Press - 3 x 8, 280
DB RDLs, 3 x 10-15, 60 x 2 x 15
Calf Raises - 4 x 10-15, 275 x 15

  • DLs felt weaker than expected. At the end of my session, I think it’s a grip issue. Just need to reign in my callouses and use some chalk.

  • Still surprised by how well SBS are moving considering my one rep max was a struggle at 300 a month ago. At the end of this block, I’ll be hitting 290 x 4 and feel like I could do 300 for reps if I were to go past the prescribed RPE.

3 Likes
325

Week 3 Day 3 RPE 7-9

Pull-Ups - 3 x AMRAP - 12
Lat Pull-Downs - 3 x 10-15, 120 x 15
DB Rows - 3 x 10-15, 70 x 15
EZ Bar Upright Rows - 3 x 10-15, 85 x 15
Face Pulls - 3 x 10-15, 47.5 x 15
EZ Bar Preacher Curls - 3 x 10-15, 60 x 16

3 Likes
326

Week 3 Day 4 RPE 7.5-9

Bench - 1 x 4, 215
Larsen Press - 3 x 5, 185
Weighted Dips - 3 x 7-12, BW + 30 x 12
Single Arm Tricep Pushdown - 3 x 10-15,
20 x 15
Single Cable Hammer Curls - 3 x 10-15, 20 x 15
DB Lateral Raises - 3 x 10-15, 25 x 15

Everything moved well. I think next week when I hit 190 for Larsen presses, it will be a PR on that lift.

3 Likes
327

Week 3, Day 5 RPE 8-9

Squat - 1 x 2, 335
Squat - 1 x 1, 352
Squat - 3 x 3, 315
Deficit DL - 1 x 3, 360
Deficit DL - 1 x 3, 325
Leg Extension - 3 x 15-20, 90 x 20
Calf Raises - 3 x 10-15, 275 x 15

  • Happy to have gotten over some initial mental anxiety and doubts and my top sets ended up feeling a little easier than expected.

  • Pumped to have all of my working sets at or above 315 on squats

3 Likes
328

Week 3, Day 6 RPE 7-8.5

Ascending Sets Bench 3 x 7 (170, 175, 180)
Single Arm Lat Pull-Down 3 x 10-15 (35 x 15)
BB Row 3 x 10-15 (125 x 15)
DB Hammer Curls 3 x 10-15 (27.5 x 15)
EZ Bar Upright Rows 3 x 10-15 (80 x 15)

3 Likes
329

Week 4 Day 1, RPE 8.5 / RPE 9-10 for Accessories

Bench, 1 x 2, 237
Bench, 3 x 3, 220 x 3
Incline DB Press, 3 x 7-12, 75 x 12
DB Shoulder Press, 3 x 10-15, 45 x 15
Leaning Side Lateral Raises, 3 x 15-20, 27.5 x 20

  • Failed an attempt at a 245 x 2 PR. Honestly it was probably being a bit greedy but 225 at warmup felt easy enough I thought I had it in me.

  • Reattempted a 237 x 2, just short of matching a 240 x 2

  • Solid workout otherwise

3 Likes
330

Week 4 Day 2 RPE 8.5 - 9

DL - 1 x 2, 430
DL - 3 x 3, 400, 385
SBS - 1 x 4, 290
SBS - 2 x 7, 250
Leg Press - 3 x 8, 290
DB RDLs, 3 x 10-15, 65 x 2 x 15
Calf Raises - 4 x 10-15, 285 x 15

  • Failed at a PR attempt at 440 and only did a single. It kind of fried the rest of my DL sets. I shouldn’t have gone for the 430 x 2 because that hit my triples.

  • Considering how my last warmup set felt the 440 struggle was surprising, but not shocking when I remember how 405 x 2 felt last week. Just going above RPE 8.5 for sure

  • Glad I held it together and finished the rest of the workout strong

3 Likes
331

I’ve recently started doing a deeper dive to see how much progress I have/haven’t been making over a much bigger time scale and was surprised by what I found:

My First ‘Major’ Transformation from 2015-2018

  • Weigh 170 in both but way better body composition after 3 years! (Top pic)

Fast forward to 2022, and a week out from my first physique competition again at 170. (Middle pic)

Then jump to the bottom pic and I’m in the mid-190s, but body composition isn’t all that much worse despite the 20+ lbs increase in scale weight. Excited for what’s to come if I keep putting the time and work in!

IMG_5765
IMG_57651179×1129 170 KB

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image1819×1819 248 KB

7 Likes
(Un)Official 2024 T-ransformation Challenge
332

Week 4, Day 3 RPE 8-9

Pull-Ups - 3 x AMRAP - 13
Lat Pull-Downs - 3 x 10-15, 122.5 x 15
DB Rows - 3 x 10-15, 75 x 15
EZ Bar Upright Rows - 3 x 10-15, 90 x 15
Face Pulls - 3 x 10-15, 50 x 15
EZ Bar Preacher Curls - 3 x 10-15, 65 x 15

3 Likes
333

Week 4, Day 4 RPE 8.5 - 9

Bench - 1 x 4, 220
Larsen Press - 3 x 5, 190
Weighted Dips - 3 x 7-12, BW + 35 x 12
Single Arm Tricep Pushdown - 3 x 10-15,
20 x 17
Single Cable Hammer Curls - 3 x 10-15, 20 x 17
DB Lateral Raises - 3 x 10-15, 27.5 x 15

3 Likes
334

Week 4, Day 5 RPE 8.5-9

Squat - 1 x 2, 350
Squat - 1 x 1, 365
Squat - 3 x 3, 325
Deficit DL - 1 x 3, 370
Deficit DL - 1 x 3, 336
Leg Extension - 3 x 15-20, 95 x 20
Calf Raises - 3 x 10-15, 285 x 15

  • Finally a PR (350 x 2) on one of the Big 3 to finish out this block. I actually had an episode where I freaked out and reracked the bar. After a few minutes, I was able to calm down and rebuild my confidence. It actually felt a little easier than I expected too!
3 Likes
335

Deload Week Day 1, 90% of Week 4

Bench, 1 x 1, 215
Bench, 3 x 2, 200
Incline DB Press, 3 x 7-12, 65 x 12
DB Shoulder Press, 3 x 10-15, 40 x 15
Leaning Side Lateral Raises, 3 x 15-20, 25 x 20

  • Definitely feeling a bit fatigued as I head into the session, but that should clear up over the week

  • Really focused on technique today as bench has just felt a little bit off recently. My unrack isn’t feeling as powerful but the actual reps are feeling a decent amount smoother than they have the past few weeks. Just some slight tinkering with my setup needed and then I think I’ll be where I want to be.

  • Accessories all moving well. Really concentrating on quality and not rushing

  • Stayed off my phone a bit more between sets and definitely found my focus to be improved

3 Likes
336

Deload Week, Day 2 90% of Week 4

DL - 1 x 2, 390
DL - 3 x 3, 365
SBS - 1 x 4, 250
SBS - 2 x 7, 225
Leg Press - 3 x 8, 250
DB RDLs, 3 x 10-15, 60 x 2 x 15
Calf Raises - 4 x 10-15, 265 x 15

  • Again started the session with DLs feeling heavier than expected. After a few minutes of feeling stressed and frustrated, I got over it and will defer to my coach.

  • I also did some tinkering with my stance and found that perhaps going even narrower is key as the 365 x 3s felt way better on Sets 2 and 3 when I made that change

  • Found myself tipping over a little on SBS but made the adjustment to fix this

  • Accessories all fine

4 Likes
337

Deload Week, Day 3 90% of Week 4

Pull-Ups - 3 x AMRAP - 12
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

  • Even with one less set and the lower intensity, today’s session really didn’t feel all that much easier compared to last week!

  • My back is feeling really wide and pumped after this though!

4 Likes
338

Deload Week, Day 4 90% of Week 4

Bench - 1 x 4, 200
Larsen Press - 2 x 5, 170
Weighted Dips - 3 x 7-12, BW + 30 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

  • Technique on bench feeling really dialed in

  • Surprisingly decent pump for the low volume

3 Likes
339

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

Bench, 1 x 1, 205
Bench, 3 x 3, 185
Incline DB Press, 3 x 7-12, 65 x 12
DB Shoulder Press, 3 x 10-15, 40 x 15
Leaning Side Lateral Raises, 3 x 15-20, 20 x 20

  • Feeling like the starting weight my coach gave me is low for an RPE 7, but I know I’ve been prone to overshooting early in a block so I’m going to trust his numbers. Besides, I can take bigger jumps in the weeks to come as needed.

  • Each set of triples felt different from each other, but I each rep felt super consistent within each set

  • Was definitely feeling bench in my pecs a bit more than usual today

  • Staying off my phone more during workouts is definitely helping with focus and intensity

3 Likes
340

Week 1 Day 2 RPE 6 and RPE 7-9 for Accessories

DL - 1 x 1, 370
DL - 3 x 3, 325
SBS - 1 x 5, 255
SBS - 2 x 8, 215
Leg Press - 3 x 6, 270
DB RDLs, 3 x 10-15, 55 x 2 x 15
Calf Raises - 4 x 10-15, 265 x 15

  • Positioning on DL is feeling so much better and accordingly almost flying off the floor again

  • Again, great call from my coach on the lower intensities

  • Some feet shifting on my squats but focusing more on a big brace at the bottom and it’s helping all around especially working in and out of those wonky spots

3 Likes