AF787 - Beyond 1000

Training Training Logs
341

Week 1, Day 3 RPE 7 and 8-9 for Accessories

Pull-Ups - 3 x AMRAP - 10
Lat Pull-Downs - 3 x 10-15, 107.5 x 15
DB Rows - 3 x 10-15, 65 x 15
EZ Bar Upright Rows - 3 x 10-15, 70 x 15
Face Pulls - 3 x 10-15, 47.5 x 15
EZ Bar Preacher Curls - 3 x 10-15, 60 x 15

  • Overall good back session and starting weights for Week 1. Where it made sense, I added weight relative to Week 1 of the previous block
3 Likes
342

Week 1, Day 4 RPE 7 and 8-9 for accessories

Bench - 1 x 5, 200
Larsen Press - 2 x 6, 170
Weighted Dips - 3 x 7-12, BW + 22.5 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

  • As expected felt just feel more overall fatigue on Day 4

  • Bench didn’t feel quite as ‘on’ as Saturday, but made it work. It’s also crazy that once warmup and my top set is done I have a pretty good chest pump going!

3 Likes
343

Week 1 Day 5 RPE 6, and 7-8 for
Accessories

Squat - 1 x 1, 310
Squat - 1 x 1, 295
Squat - 3 x 2, 280
Deficit DL - 1 x 4, 325
Deficit DL - 1 x 4, 295
Leg Extension - 3 x 15-20, 90 x 20
Calf Raises - 3 x 10-15, 245 x 15

  • Interesting that my coach is forcing me to do my heavy single first, but it will be good mental training for me.

  • Technique not quite as dialed in across the board on every set of squat, but I’m making improvements overall. Everything else felt good

3 Likes
344

Week 1, Day 6 RPE 7-8.5

Ascending Sets Bench 3 x 8 (165, 170, 185)
Single Arm Lat Pull-Down 3 x 10-15 (32.5 x 15)
BB Row 3 x 10-15 (115 x 15)
Incline DB Hammer Curls 3 x 10-15 (22.5 x 15)
EZ Bar Upright Rows 3 x 10-15 (80 x 15)

  • Solid final day to wrap up Week 1. Really happy with my coach’s weight selections and how everything is moving
3 Likes
345

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

Bench, 1 x 1, 215
Bench, 3 x 3, 195
Incline DB Press, 3 x 7-12, 70 x 12
DB Shoulder Press, 3 x 10-15, 45 x 13
Leaning Side Lateral Raises, 3 x 15-20, 22.5 x 20

  • Wow 215 felt amazing, and again perhaps a little under RPE. Need to focus more on setup because that is so key.

  • Accessories all fine, just focusing on weekly improvements

3 Likes
346

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

DL - 1 x 1, 395
DL - 3 x 3, 365
SBS - 1 x 5, 265
SBS - 2 x 8, 225
Leg Press - 3 x 6, 280
DB RDLs, 3 x 10-15, 60 x 2 x 15
Calf Raises - 4 x 10-15, 275 x 15

  • Again DLs feeling locked in and much better off floor. Now to fix my bracing.

  • Good job not pausing in and out of the bottom of my SBS. Now to transfer that to my conventional squats

3 Likes
347

Week 2 Day 3 RPE 7.5-8.5

Pull-Ups - 3 x AMRAP - 11
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, 80 x 15
Face Pulls - 3 x 10-15, 45 x 15
EZ Bar Preacher Curls - 3 x 10-15, 70 x 15

3 Likes
348

Week 2, Day 4 RPE 7.5 and 8-9 for accessories

Bench - 1 x 5, 205
Larsen Press - 2 x 6, 175
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

  • RPE felt right but bar path was just a little funky on some of these bench sets. I definitely feel some fatigue heading into this day so maybe I need to dial back intensity just a tad
3 Likes
349

Week 2, Day 5 RPE 7, and 8-9 for
Accessories

Squat - 1 x 1, 325
Squat - 1 x 1, 310
Squat - 3 x 2, 295
Deficit DL - 1 x 4, 335
Deficit DL - 1 x 4, 305
Leg Extension - 3 x 15-20, 95 x 20
Calf Raises - 3 x 10-15, 255 x 15

  • Made slight adjustment of keeping my head higher up on squats and things felt a bit better and smoother

  • Everything else was fine

1

3 Likes
350

Week 2, Day 6 RPE 8-8.5

Ascending Sets Bench 3 x 8 (170, 175,180)
Single Arm Lat Pull-Down 3 x 10-15 (35 x 15)
BB Row 3 x 10-15 (125 x 15)
Incline DB Hammer Curls 3 x 10-15 (25 x 15)
EZ Bar Upright Rows 3 x 10-15 (85 x 15)

3 Likes
351

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

Bench, 1 x 1, 225
Bench, 3 x 3, 205
Incline DB Press, 3 x 7-12, 75 x 10
DB Shoulder Press, 3 x 10-15, 45 x 15
Leaning Side Lateral Raises, 3 x 15-20, 25 x 20

  • 225 moved really well and again likely under RPE 8

  • Backing off intensity and really focusing on quality and dominating these sets is giving me a ton of confidence. I feel like my current top end strength(mid 200s) is going to feel a decent amount easier!

3 Likes
352

Week 3 Day 2 RPE 8 and RPE 8-9 for Accessories

DL - 1 x 1, 420
DL - 3 x 3, 390
SBS - 1 x 5, 270
SBS - 2 x 8, 235
Leg Press - 3 x 6, 290
DB RDLs, 3 x 10-15, 65 x 2 x 15
Calf Raises - 4 x 10-15, 285 x 15

  • Was a little intimidating to see the +25 lbs jump on DL programmed in, but I knew it was a weight I could handle. I just made sure I was really patient off the floor

  • Really good about being aggressive in and out of the hole but a little shifty with my feet today

2 Likes
353

Week 3 Day 3 RPE 8-9

Pull-Ups - 3 x AMRAP - 12
Lat Pull-Downs - 3 x 10-15, 125 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, 47.5 x 15
EZ Bar Preacher Curls - 3 x 10-15, 70 x 16

  • A little aggressive with the jumps on lat pull-downs and DB rows but a solid back day
2 Likes
354

Week 3 Day 4 RPE 8 and 8-9 for accessories

Bench - 1 x 5, 210
Larsen Press - 2 x 6, 180
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

  • Maybe a little high for RPE on top set of bench but everything else felt on target
2 Likes
355

Week 3 Day 5 RPE 8, and 8-9 for
Accessories

Squat - 1 x 1, 340
Squat - 1 x 1, 325
Squat - 3 x 2, 305
Deficit DL - 1 x 4, 345
Deficit DL - 1 x 4, 315
Leg Extension - 3 x 15-20, 100 x 20
Calf Raises - 3 x 10-15, 265 x 15

  • Weights felt right for squat but shifted a bit too far forward on my feet. Overall continuing to trend up though!
2 Likes
356

Week 3, Day 6 RPE 8-8.5

Ascending Sets Bench 3 x 8(175, 180, 185)
Single Arm Lat Pull-Down 3 x 10-15 (37.5 x 15)
BB Row 3 x 10-15 (130 x 15)
Incline DB Hammer Curls 3 x 10-15 (25 x 17)
EZ Bar Upright Rows 3 x 10-15 (90 x 15)

2 Likes
357

Week 4 Day 1, RPE 9 and RPE 8-9 for Accessories

Bench, 1 x 1, 240
Bench, 3 x 3, 215
Incline DB Press, 3 x 7-12, 75 x 12
DB Shoulder Press, 3 x 10-15, 50 x 15
Leaning Side Lateral Raises, 3 x 15-20, 27.5 x 20

  • 240 felt easier than an RPE 9!

  • Objective of becoming more confident in the 85-95% of my one rep max achieved!

  • Pumped to see what I can do when it’s time to test my top end strength again!

3 Likes
358

Week 4 Day 2 RPE 9 and RPE 8-9 for Accessories

DL - 1 x 1, 445
DL - 3 x 3, 405
SBS - 1 x 5, 285
SBS - 2 x 8, 255
Leg Press - 3 x 6, 390
DB RDLs, 3 x 10-15, 70 x 2 x 15
Calf Raises - 4 x 10-15, 290 x 15

  • Again intimidated by that big jump over last week, but made it!

  • Still need to work on my feet. Big toe pressure to start from my coach which makes sense

3 Likes
359

Week 4 Day 3 RPE 9-10

Pull-Ups - 3 x AMRAP - 13
Lat Pull-Downs - 3 x 10-15, 127.5 x 15
DB Rows - 3 x 10-15, 80 x 15
EZ Bar Upright Rows - 3 x 10-15, 95 x 15
Face Pulls - 3 x 10-15, 50 x 15
EZ Bar Preacher Curls - 3 x 10-15, 75 x 15

3 Likes
360

Week 4. Day 4 RPE 9 and 8-9 for accessories

Bench - 1 x 5, 220
Larsen Press - 2 x 6, 185
Weighted Dips - 3 x 7-12, BW + 35 x 12
Single Arm Tricep Pushdown - 3 x 10-15,
22.5 x 15
Single Cable Hammer Curls - 3 x 10-15, 22.5 x 15
DB Lateral Raises - 3 x 10-15, 27.5 x 15

3 Likes