AF787 - Beyond 1000

Training Training Logs
61

Week 4, Day 1

Bench (2 x 2), 225
Bench (2 x 5), 200 at 88% of top set
Machine Chest Fly (3 x 15 - 20), 105 x 20
Weighted Dips (1 x 5), BW + 60
Weighted Dips (3 x 12 - 15), BW + 40
DB Lateral Raises (3 x 15 - 20), 20 x 20

  • First time benching 225 for more than a single! Especially happy about not succumbing to self doubt and the nerves even when the first rep felt harder than I expected and I could feel the bar slowing down on the second rep

  • Need to watch depth a little on weighted dips on my last sets and make sure I’m nailing ROM on the final 2-3 reps

3 Likes
62

Week 4, Day 2

Deadlift (1 x 5), 375
Deadlift (1 x 5), 360, 95% of Set 1
Deadlift (2 x 5), 345, 95% of Set 2
Squat (1 x 6), 275
Squat (1 x 6), 295
BB Hack Squat (3 x 12), 165
Leg Curls (3 x 15 - 20), 100 x 20
Standing Calf Raises (3 x 15 - 20), 195 x 20

  • Volume PR at 375 on DL

  • Finally, squats are starting to feel normal across the board! Could be a little better with depth, but these are the best squats have looked and felt since I first started adjusting my technique. Key for me is to put a little more pressure on my big toe.

3 Likes
63

Week 4, Day 3

Lat Prayers (3 x 15 - 20), 47.5 x 20
Lat Pull-down (3 x 15 1 20), 85 x 20
Cable Row (3 x 15 - 20), 110 x 20
DB Upright Rows (3 x 15 - 20), 40 x 2 x 20
Machine Rear Delt Fly (3 x 15 - 20), 100 x 20
Preacher Curls (3 x 15), 50 x 18

  • Solid back session. Again, great to see continued progress while maintaining form and technique
3 Likes
64

Week 4, Day 4

Bench (1 x 7). 200
Bench (3 x 7), 185 at 95% of top set
Machine Chest Press (3 x 10 - 15), 225 x 15
DB Skull Crushers, (3 x 15 - 20), 17.5 x 20
Hammer Curls, (3 x 15 - 20), 25 x 20
DB Lateral Raises (3 x 15 - 20), 20 x 20

  • Volume PR at 200 but one rep short of the planned 7.

  • Overall solid benching but some small details to keep working on. Just a little bit quick off my chest on some reps and also need to keep the bar from rolling forward at the bottom

2 Likes
65

Week 4, Day 5

Squat (1 x 2), 310
Squat (1 x 2), 325
Squat (2 x 5), 285
Pause DL (1 x 5), 355
SDL (2 x 8), 285
Leg Extensions (3 x 15 - 20), 75 x 20
Calf Raises (3 x 15 - 20), 195 x 20

  • Made a change to my descent which is helping a lot. Starting slow and deliberate and then really trying to accelerate into the whole. The advantage has been allowing me to focus on knees forward/first in the beginning of the squat without having my head occupied by any other thoughts.

  • Excited to see where a few weeks of drilling this consistently will get me, but the 300s felt the best ever

  • Need to do some dedicated grip training as this is becoming more and more of an issue with DLs

2 Likes
66

Week 4, Day 6

Bench, 2 count pause (1 x 4), 190
Bench, 2 count pause (2 x 4), 180 at 95% of Set 1
DB Pendlay Row (3 x 15 - 20), 60 x 20
Lat Prayers (3 x 15 - 20), 47.5 x 20
DB Curls (3 x 15 - 20), 30 x 20
Lateral Raises (3 x 15 - 20), 20 x 20

3 Likes
67

Deload Week, Day 1, 90% of Week 4

Bench (2 x 2), 205
Bench (2 x 5), 180 at 88% of top set
Machine Chest Fly (3 x 15 - 20), 95 x 20
Weighted Dips (1 x 5), BW + 55
Weighted Dips (3 x 12 - 15), BW + 35
DB Lateral Raises (3 x 15 - 20), 17.5 x 20

  • Great feeling to be benching in the 200s on a deload week and it being easy!
2 Likes
68

Deload Week, Day 2, 90% of Week 4

Deadlift (1 x 5), 340
Deadlift (1 x 5), 325, 95% of Set 1
Deadlift (2 x 5), 310, 95% of Set 2
Squat (1 x 6), 245
Squat (1 x 6), 265
BB Hack Squat (3 x 12), 145
Leg Curls (3 x 15 - 20), 90 x 20
Standing Calf Raises (3 x 15 - 20), 175 x 20

  • Squats are becoming more and more consistent. Also, I need to stay on top of the positive self talk and trusting myself as I start the descent.
1 Like
69

Deload Week, Day 3, 90% of Week 4

Lat Prayers (3 x 15 - 20), 42.5 x 20
Lat Pull-down (3 x 15 1 20), 75 x 20
Cable Row (3 x 15 - 20), 100 x 20
DB Upright Rows (3 x 15 - 20), 35 x 2 x 20
Machine Rear Delt Fly (3 x 15 - 20), 90 x 20
Preacher Curls (3 x 15), 45 x 15

2 Likes
70

Deload Week. Day 4, 90% of Week 4

Bench (1 x 7). 180
Bench (3 x 7), 170 at 95% of top set
Machine Chest Press (3 x 10 - 15), 205 x 15
DB Skull Crushers, (3 x 15 - 20), 15 x 20
Hammer Curls, (3 x 15 - 20), 20 x 20
DB Lateral Raises (3 x 15 - 20), 17.5 x 20

  • Really happy with my control on bench especially my usual trouble spots of letting the bar roll off my chest or being a little quick off my chest. None of that today

  • A bit of a fail in getting off track of my sleep routine. I’ve been passing out early at night and getting up at 2-3 AM, and it’s hard justifying going back to sleep when I’m getting up at 4 AM anyway. I have to get this dialed in for maximum progress and overall wellbeing.

2 Likes
71

Due to some last minute travel plans and wanting to make sure I had full control over my training schedule, I cut my deload week short by a couple days and got started on the new block.

Week 1, Day 2 (swapping lower and upper, so this is usually my Day 2)

DL - 1 x 3, RPE 6, 365
DL - 1 x 3, 95% of Set 1, 350
DL - 2 x 3, 95% of Set 2, 335
Squat - 1 x 5, RPE 4, 265
Squat - 1 x 5, RPE 5, 285
BB Hack Squat - 3 x 10, RPE 7, 165
Leg Curls - 3 x 15, RPE 7, 100
Calf Raises - 3 x 15, RPE 7, 185

  • I missed my morning alarm by 4 hours. :joy: No harm, no foul as I’m on vacation, but I guess a good sign that my body really needed the sleep!

  • DLs felt really solid especially lifting beltless. Happy to start 10 over where I began the last training block!

  • I’ve never liked doing squats on a platform at my chain of gyms, but it’s all I had to work with today. I was really patient with my warmup and things started to feel comfortable.

  • I felt pretty solid through 265, though I could still use more acceleration into the hole.

  • Not as solid as I want to be mentally at 285, but got it done. Plus, pre-deload, 275 was where I started to feel the wheels come off a little bit.

2 Likes
72

Week 1, Day 1

Bench - 2 x 3, RPE 7 - 205 x 3
Bench - 2 x 6, 88% of Set 1 - 185 x 6
Chest Fly Machine - 3 x 10-15, RPE 7 - 105 x 15
Weighted Dips - 1 x 4, RPE 7 - BW + 50 (239 lbs total weight)
Weighted Dips - 2 x 7-10, RPE 7 - BW + 30 (219 lbs total weight)
DB Lateral Raises - 3 x 10-15, RPE 7 - 17.5 x 15

  • Despite training at the same chain of gyms while traveling, these benches just feel different somehow and I felt like I could never completely get my setup locked in- either too high or low with my chest touch point. Really good job staying patient mentally and focusing on doing the best I could.

  • Really happy with my control, especially being able to have a slight pause on my chest. Also these weights used to be max/struggle weights so to hit them on Week 1 is great progress for me.

  • I don’t feel the need to do extra cardio to offset my extra calories, but I definitely earned my cheesecake last night with 20K+ steps!

2 Likes
73

Week 1, Day 3

Lat Prayers - 3 x 10 - 15, RPE 7, 45 x 15
Lat Pull-down - 3 x 10 - 15. RPE 7, 75 x 15
Cable Row - 3 x 10 - 15, RPE 7, 120 x 15
DB Upright Rows - 3 x 10 - 15, RPE 7, 45 x 12
Machine Rear Delt Fly - 3 x 10 - 15, RPE 7, 90 x 15
Spider Curls - 3 x 10 - 15, RPE 7, 60 x 15

  • Good call on bumping up the start of Week 1 as yesterday ended up being way more family time than I anticipated. Not complaining by any means as I don’t see them very often, but it just left me with no training time based on limited gym hours on Sundays. I knew I could still do double sessions today so I wouldn’t miss anything, but it just makes a travel day more relaxing only having to do one.

  • Less reps compared to the last block means that I am starting 5 - 10 lbs heavier relative to the start of the last block.

  • Solid back day

2 Likes
74

Week 1, Day 4

Bench - 1 x 6, RPE 6, 185
Bench - 3 x 6, 95% of Set 1, 175
Machine Chest Press - 3 x 7 - 12, RPE 7, 218
DB Skullcrushers - 3 x 10 - 15, RPE 7, 20
Hammer Curls - 3 x 10 - 15, RPE 7, 30
Lateral Raises - 3 x 10 - 15, RPE 7, 17.5

  • Another solid session in the books

  • For anyone that’s been following along for awhile and is wondering why each block looks so similar, apart from changes in the rep schemes, basically my coach and I have adopted the approach of it it’s not broke, don’t fix it. We are milking the current basic outline for as long as we can, and will make adjustments once I stop making progress or my goals change.

2 Likes
75

Week 1, Day 5

Squat - 1 x 1, RPE 5, 305
Squat - 1 x 1. RPE 6, 315
Squat - 2 x 4, 85% of Set 2, 270
Pause DL - 1 x 3, RPE 5, 345
SDL - 2 x 7, RPE 6, 275
Leg Extensions - 3 x 10 - 15, 75 x 12
Standing Calf Raises - 3 x 10 - 15, 185 x 15

  • It took me a little work to really get into a groove on squats, but once I did the descent felt really smooth

  • I have noticed that I’m falling back a little on my heels so I’ll have to clean that up.

  • Also, noticing the bar is finishing forward a bit past mid-foot

  • So some things to clean up, but definitely feel like squat is heading in the right direction

2 Likes
76

Week 1, Day 6

Bench, 2-count pause, 1 x 3, RPE 6, 180
Bench, 2-count pause, 2 x 3, 95% of Set 1, 170
DB Pendlay Rows, 3 x 10 - 15, RPE 7, 55 x 15
Lat Prayers, 3 x 10 - 15, RPE 7, 45 x 15
DB Curls, 3 x 10 - 15, RPE 7, 30 x 12
Lateral Raises, 3 x 10 - 15, RPE 7, 17.5 x 15

  • Good session to round out Week 1

  • Especially pleased with how the pause bench is feeling, no rolling of the bar at the bottom or coming off my chest

  • Really good patience and quality on my accessory moves as well

3 Likes
77

Week 2, Day 1

Bench - 2 x 3, RPE 7.5 - 210 x 3 and 215 x 3
Bench - 2 x 6, 88% of Set 1 - 190 x 6
Chest Fly Machine - 3 x 10-15, RPE 8 - 110 x 15
Weighted Dips - 1 x 4, RPE 8 - BW + 55 (243 lbs total weight)
Weighted Dips - 2 x 7-10, RPE 8 - BW + 35 (223 lbs total weight)
DB Lateral Raises - 3 x 10-15, RPE 8 - 10 x 15

  • Got a little greedy on bench going for the 215, but considering how 210 felt, it seemed like I would still be within RPE. The set went fine it was just more of an RPE 8.5 then a 7.5.

  • Also, I could definitely feel some self doubt creeping in again

  • Really good control and a solid pause off my chest and not rushing though. Also, the 215 x 3 is a PR!

3 Likes
78

Week 2, Day 2

DL - 1 x 3, RPE 6, 375
DL - 1 x 3, 95% of Set 1, 355
DL - 2 x 3, 95% of Set 2, 340
Squat - 1 x 5, RPE 4, 275
Squat - 1 x 5, RPE 5, 295
BB Hack Squat - 3 x 10, RPE 7, 175
Leg Curls - 3 x 15, RPE 7, 105
Calf Raises - 3 x 15, RPE 7, 195

  • DLs feeling strong but will need to bring out the chalk and also start working on grip strength

  • I think I’ve figured out what I need to fix on squat, but the question is how to fix it. Right now, when I focus on driving my knees forward, I feel like I’m losing my balance, and in turn, I default to pushing my butt back because it’s what feels safe. Once my coach and I figure this out, I should be golden and some higher numbers here unlocked.

3 Likes
79

Week 2, Day 3

Lat Prayers - 3 x 10 - 15, RPE 8. 47.5 x 15
Lat Pull-down - 3 x 10 - 15. RPE 8, 85 x 15
Cable Row - 3 x 10 - 15, RPE 8, 122.5 x 15
DB Upright Rows - 3 x 10 - 15, RPE 8, 45 x 14
Machine Rear Delt Fly - 3 x 10 - 15, RPE 8, 95 x 15
Spider Curls - 3 x 10 - 15, RPE 8, 70 x 12

3 Likes
80

Week 2, Day 4

Bench - 1 x 6, RPE 7, 195
Bench - 3 x 6, 95% of Set 1, 180
Machine Chest Press - 3 x 7 - 12, RPE 8, 225
DB Skullcrushers - 3 x 10 - 15, RPE 8, 22.5
Hammer Curls - 3 x 10 - 15, RPE 8, 30 x 14
Lateral Raises - 3 x 10 - 15, RPE 8, 20

  • I realized after the fact that I was only planning to do 190 x 6, but put on 195 instead. PR, but what made me the most happy here was that I had a moment on the 5th rep where I rushed things a little and had some self doubt. However, I was able to course correct and get a solid 6th rep done and push the negative thoughts out.

  • Solid increases to weights and reps otherwise

3 Likes