Building a Better, Bigger, Stronger AF787

Training Training Logs
41

Physique update between November and December… again nothing super dramatic, but seeing slow and steady improvements while maintaining leaness. 8 more months to go until I hit the stage. Time to start thinking about some other 2022 goals as well!

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42

Week 2, Day 1

Bench Press (190 x 4 x 1), RPE 7
Bench Press (200 x 4 x 1), RPE 8
Bench Press (185 x 5 x 3), 95% of Set 2
Smith Machine Skullcrushers (Bar + 15 lbs x 15 x 3), RPE 7
DB Lateral Raises (20 x 17 x 3), RPE 8
EZ Bar Spider Curls (50 x 15 x 3), RPE 8

Bench

  • Benching just felt a little off today, so happy to get the 200x4 PR even if I overshot my RPE a little bit. Next week I’ll hold the weight or move up depending on how warmup feels.

  • Work on being confident. I’m strong enough to move the weights.

  • A little touch and go on Rep 3 of every set for some reason. Really looking for a firm pause at the bottom since it tends to help improve my overall control during the lift.

Accessories

  • Good focus and intensity. For the most part added reps instead of increasing weight over last week.
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43

Week 2, Day 2

3 Count Eccentric Squat (185 x 4 x 1), RPE 7
3 Count Eccentric Squat (195 x 4 x 1), RPE 8
Squats (175 x 5 x 2), 90% of Set 2
Leg Press (220 x 10 x 2), RPE 8
DB Lunges (20 x 2 x 20), RPE 8
Leg Curls (100 x 17 x 3), RPE 8

Squats

  • My coach pointed out that on the slow eccentric squats that I have some arching in my back so I worked on cleaning that up today.

  • My cue was to squat like ‘normal’ rather than being so focused on the 3 count and that cleaned things up a bit.

  • Thigh pain is still there, but definitely improving.

Lunges

  • Similar to squats these are feeling better compared to last week so I felt okay bumping up the weight a bit.

Leg Curls

  • Sets 2 and 3 I used rest pause to get to 17 reps, but 15 straight is feeling ‘easy’.
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44

Week 2, Day 3

Pendlay Rows (115 x 10 x 2), RPE 8
Cable Rows (125 x 15 x 2), RPE 8
Parallel Grip Lat Pull-Down (120 x 15 x 3), RPE 8
BB Upright Row (70 x 15 x 3), RPE 8
Single Arm Preacher Curls (20 x 15 x 3), RPE 8

Pendlay Rows

  • My coach wants me to be more explosive on these, so I’ve been working on that while still maintaining form.

Cable Rows, Lat Pull-Down, Upright Rows

  • Focusing on reaching the full prescribed rep range of 15 before bumping up weight on these.

Preacher Curls

  • Really good patience on these, biceps were on fire, but I’ll want to get a video to make sure I have full extension at the bottom.
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45

Week 2, Day 4

Close-grip Larsen Press (160 x 8 x 1), RPE 8
Close-grip Larsen Press (160 x 8 x 2), RPE 8
BB Incline Bench (125 x 10 x 1), RPE 8
BB Incline Bench (125 x 10 x 2), RPE 8
EZ Bar Overhead Tricep Extensions (30 x 15 x 3), RPE 8
Upright Rows (70 x 15 x 3), RPE 8

Larsen and Incline Press

  • With how last week felt, I thought I might have slightly overshot my RPE, but was pleased to bump up weight and feel like I still have some room to grow through the end of this training cycle.
  • Still working on keeping that upper body fully tight and locked down on my Larsen presses.

EZ Bar Tricep Extensions

  • Added reps to hit my RPE and will bump up weight next week.
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46

Week 2, Day 5

Deadlift (285 x 4 x 1), RPE 7
Deadlift (295 x 4 x 1), RPE 8
Paused Deadlift (265 x 5 x 1), 10% of Set 2
SDL, 3 count eccentric (215 x 8 x 1), RPE 8
Leg Curls (105 x 15 x 3), RPE 8
Leg Press (220 x 15 x 2), RPE 8

Deadlift

  • Really positive development here in that I would feel some irritation in my back post-DLs, but that did not happen today!
  • Continuing to work on technique and wedging myself into the bar and thinking of standing up as fast ad I can.

Leg Press

  • Not feeling as much thigh sensitivity so a little more aggressive with my progressions this week.

  • Working on fixing my breathing here and making it more akin to my squat pattern (bracing and all that fun stuff), which I can sometimes slack off on here.

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47

Week 1, Day 6

Weighted Neutral Grip Pull-ups (BW + 12.5 x 8 x 2), RPE 8
Assisted Neutral Grip Pull-ups (55bs x 12 2), RPE 8
Machine Rows (100 x 15 x 3), RPE 8
BB Upright Rows (60 x 20 x 3), RPE 8
Single Arm Preacher Curls (20 x 18 x 3), RPE 8

Pull-ups

  • These felt a little easier than expected, but same as before, just be careful about ROM and using the camera to hold myself accountable for next week.

Machine Rows

  • I think I was sitting a little too high last week. I dropped the seat a notch and boom, weight bumped up by 10 lbs.

Accessories

  • Next week I will add weight as I’ve hit the top of the rep range. Bis were fried after the curls.
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48

Week 3, Day 1

Bench Press (195 x 4 x 1), RPE 8
Bench Press (205 x 4 x 1), RPE 9
Bench Press (190 x 5 x 3), 95% of Set 2
Smith Machine Skullcrushers (Bar + 17.5 lbs x 15 x 3), RPE 8
DB Lateral Raises (20 x 20 x 3), RPE 8
EZ Bar Spider Curls (50 x 20 x 3), RPE 8

Bench

  • Much better mentally compared to last week as far as trusting myself.

  • My bar path was a little too vertical today, rather than going up and back.

  • Pumped to get the 205 PR!

Skullcrushers

  • Watch elbows and make sure they’re not flaring out.

Lateral Raises and Spider Curls

  • Next week I’ll bump up the weights vs. trying to add more reps.
1 Like
49

Week 3,Day 2

3 Count Eccentric Squat (205 x 4 x 1), RPE 7.5
3 Count Eccentric Squat (225 x 4 x 1), RPE 8.5
Squats (200 x 5 x 2), 90% of Set 2
Leg Press (235 x 10 x 2), RPE 8
DB Lunges (20 x 2 x 24), RPE 8
Leg Curls (100 x 20 x 3), RPE 8

Squats

  • Happy to be back into the 200s!

  • Still trying to work through some technical kinks and manage recovery with my thigh. However, I’ve gotten some good tips from my coach that are helping. It also helps that I’m starting to see how the things he points out are affecting my movement patterns on my own.

Accessories

  • More aggressive with some of my progressions today, with a bigger jump in reps.

  • Had to use rest pause to get through full reps on leg curls after Set 1.

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50

Week 3, Day 3

Pendlay Rows (125 x 10 x 2), RPE 8.5
Cable Rows (127.5 x 12 x 2), RPE 8.5
Parallel Grip Lat Pull-Down (122.5 x 13 x 3), RPE 8.5
BB Upright Row (80 x 12 x 3), RPE 8.5
Single Arm Preacher Curls (22.5 x 12 x 3), RPE 8.5

Pendlay Rows

  • Happy I was able to maintain reps while bumping up the weight by 10

Accessories

  • Made the right call to bump up reps instead of weight previously. Now, I can go for the full 15 reps in Week 4 to finish things off.

  • Sending more vids of my non-Big 3 lifts on a go forward basis to my coach to make sure everything is in order.

2 Likes
51

Week 3, Day 4

Close-grip Larsen Press (170 x 8 x 1), RPE 8.5
Close-grip Larsen Press (165 x 8 x 2), RPE 8.5
BB Incline Bench (135 x 10 x 1), RPE 8.5
BB Incline Bench (135 x 10 x 2), RPE 8.5
EZ Bar Overhead Tricep Extensions (40 x 12 x 3), RPE 8.5
Upright Rows (80 x 12 x 3), RPE 8.5

Larsen and Incline Press

  • Surprised myself by being able to add 10 on these, but I over-extended myself a little bit since these were closer to RPE 9.5. We’ll see next week about adding weight or not.

Accessories

  • Watch my elbows and make sure they don’t flare out too much on the tricep extensions.
1 Like
52

Week 3, Day 5

Deadlift (295 x 4 x 1), RPE 8
Deadlift (305 x 4 x 1), RPE 9
Paused Deadlift (275 x 5 x 1), 10% of Set 2
SDL, 3 count eccentric (225 x 8 x 1), RPE 8.5
Leg Curls (110 x 12 x 3), RPE 8.5
Leg Press (235x 15 x 2), RPE 8.5

Deadlift

  • Back into the 300s, and feeling like there’s plenty of room to grow.

  • My coach has talked about pulling chest through my arms and being faster with my arms so trying to work on that.

  • SDLs still need work as far as pushing my butt back as there’s times when I’m not feeling my hamstrings all that much on these.

2 Likes
53

Week 3, Day 6

Weighted Neutral Grip Pull-ups (BW + 15 x 8 x 2), RPE 9
Assisted Neutral Grip Pull-ups (45 lbs x 12 x 2), RPE 9
Machine Rows (105 x 15 x 3), RPE 8.5
BB Upright Rows (70 x 17 x 3), RPE 8.5
Single Arm Preacher Curls (20 x 20 x 3), RPE 8.5

Pull-ups

  • Pumped to keep adding weight on these without adding reps. Big key here for me not needing to do rest pause on the last set or two is just giving myself adequate rest. 4 minutes seems to be the ‘magic’ point where my endurance doesn’t die 2 reps before the end of the set.
  • Just keep in mind puffing up my chest/using the lat pull-down motion as I seem to get a better mind-muscle connection that way
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54

Week 4, Day 1

Bench Press (200 x 4 x 1), RPE 9
Bench Press (210 x 4 x 1), RPE 9
Bench Press (195 x 5 x 4), 95% of Set 2
Smith Machine Skullcrushers (Bar + 17.5 lbs x 17 x 4), RPE 9
DB Lateral Raises (22.5 x 20 x 4), RPE 9
EZ Bar Spider Curls (50 x 20 x 4), RPE 9

Bench

  • Wow- what a difference a few weeks makes and reminding myself to not rush my descent. 200 looking way cleaner and with a true ‘pause’ at the bottom!

  • I was a major headcase at 210. Really need to work with a spotter here or bench in a rack with pins.

Smith Machine Skullcrushers

  • Not sure why, but these felt harder than last week even considering the extra reps

Spider Curls

  • With the extra set, I decided to not bump up weight, and that turned out to be the right move to make.
2 Likes
55

Week 4, Day 2

3 Count Eccentric Squat (215 x 4 x 1), RPE 8
3 Count Eccentric Squat (235 x 4 x 1), RPE 9
Squats (210 x 5 x 2), 90% of Set 2
Leg Press (250 x 10 x 3), RPE 9
DB Lunges (25 x 2 x 24), RPE 9
Leg Curls (110 x 15 x 3), RPE 9

Squats

  • I’ve just noticed that my feet tend to want to scrunch up while squatting rather than staying more flat like an anchor into the floor. I’ll have to ask my coach what might be going on here. I think it could explain some of my other squat issues.
  • Work on keeping my elbows in close instead of drifting away from my body

Accessories

  • Everything here was pretty straightforward and ‘normal’.
2 Likes
56

Week 4, Day 3

Pendlay Rows (135 x 10 x 2), RPE 9.5
Cable Rows (140 x 12 x 2), RPE 9.5
Parallel Grip Lat Pull-Down (140 x 12 x 3), RPE 9.5
BB Upright Row (80 x 15 x 3), RPE 9
Single Arm Preacher Curls (22.5 x 15 x 3), RPE 9

  • Solid session and I was able to bump up weight more on some of my accessories heavier than I expected.

  • Given my latest round of injuries over the past two months, my coach and I are reworking my training approach. Although I do have strength goals on the Big 3, since I don’t have competitive power lifting goals, we’re going to scale back the number of times I squat and DL on a go forward basis. Factoring my age (early 40s), we’re focusing a bit more on longevity and minimizing overall fatigue and injury risk. It’s somewhat disappointing, but at the same time what my coach is telling me makes a lot of sense. My training is also going to shift a bit more toward aesthetic/physique goals since I do plan on hitting the stage (more as motivation and pushing myself to be the best version of myself than having specific placement goals).

2 Likes
57

Week 4, Day 4

Close-grip Larsen Press (175 x 8 x 1), RPE 9
Close-grip Larsen Press (175 x 8 x 2), RPE 9
BB Incline Bench (140 x 10 x 1), RPE 9
BB Incline Bench (140 x 10 x 2), RPE 9
EZ Bar Overhead Tricep Extensions (40 x 15 x 3), RPE 9
Upright Rows (80 x 15 x 3), RPE 9

Larsen and Incline Press

  • Felt a little off/movement on my right side on every set and I’m not sure why as that doesn’t usually happen.

  • Otherwise happy with the strength increases. The weights felt a little easier than I expected.

2 Likes
58

Week 4, Day 5

Deadlift (305 x 4 x 1), RPE 8.5
Deadlift (325 x 4 x 1), RPE 9
Paused Deadlift (295 x 5 x 1), 10% of Set 2
SDL, 3 count eccentric (235 x 8 x 1), RPE 9
Leg Curls (110 x 15 x 3), RPE 9
Leg Press (250 x 15 x 2), RPE 9

Deadlift

  • These felt really good today, with room to grow!

  • Noticed my hips going a little bit early on rep 1, so going to work on that next time.

  • The rest of the workout was pretty standard/nothing out of the ordinary.

2 Likes
59

Week 4, Day 6

Weighted Neutral Grip Pull-ups (BW + 20 x 8 x 2), RPE 9.5
Assisted Neutral Grip Pull-ups (30 lbs x 12 x 2), RPE 9.5
Machine Rows (110 x 15 x 3), RPE 9
BB Upright Rows (70 x 20 x 3), RPE 9
Single Arm Preacher Curls (22.5 x 20 x 3), RPE 9

General Thoughts

  • Seeing where I ended up at the end of this training block before my deload week, I think I could have pushed harder than I did (both in terms of volume and intensity). That being said, my coach and I probably made the right call to be conservative because a bigger priority was just staying healthy.

  • I’m still overshooting my capability/RPE by a smidge on bench, where I’m either hitting or slightly under on my other lifts. To change things up next time, I’m actually going to start more aggressive in terms of opening weight, but be more conservative in my weekly progressions. In particular, holding weight and adding reps is something that might work better for me. I think I don’t need to be starting at 175 if we’re at or below 5 reps, but once I get into the 200s, asking for a 5 lb increase each week is asking for a lot- at least based on my current bench abilities.

2 Likes
60

Week 5, Day 1 / Deload

Bench Press (185 x 3 x 1), 90% of Week 4
Bench Press (200 x 3 x 1), 90% of Week 4
Bench Press (175 x 5 x 2), 90% of Week 4
Smith Machine Skullcrushers (Bar + 15 lbs x 10 x 2), 90% of Week 4
DB Lateral Raises (20 x 15 x 2), 90% of Week 4
EZ Bar Spider Curls (45 x 15 x 2), 90% of Week 4

Bench

  • Feels great to hit 200 for reps on a deload week
  • I did rush the heavy set a little bit, so just need to keep being mindful of that.
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