AF787 - Beyond 1000

I actually did, and I do believe it has helped! For me, I think it’s been a struggle to completely fix because it’s something that I don’t feel while benching. Everything actually feels solid, and then I see in video how things aren’t stacked through to my hands.

One other thing that I’ve been spending a bit of time on is being higher up on my traps. We’ve changed my set up a little so I slightly lift my hips/butt off the bench as I unrack, and then softly drop everything back into place before I start the rep.

1 Like

Week 1, Day 2

Deadlift (1 x 5), 345
Deadlift (1 x 5), 330, 95% of Set 1
Deadlift (2 x 5), 315, 95% of Set 2
Squat (1 x 6), 255
Squat (1 x 6), 275
BB Hack Squat (3 x 12), 135
Leg Curls (3 x 15 - 20), 95 x 15
Standing Calf Raises (3 x 15 - 20), 175 x 15

  • It feels weird to be doing more than singles, doubles, and triples on DL, but I expect this to blow up a bit once I have more sessions under my belt. That said, the lifts felt strong.

  • With squats, I’m still pushing my hips and butt back a bit too much at the start. Once I figure this one out, that should also help fix some of my issues downstream.

  • BB hack squats are making a return from nowhere, but they fried my hamstrings pretty good despite the low-ish weight.

  • Year over year comparison of my physique, going from 172.6 to 187.6. Pretty cool to see the changes especially the front profile shot, along with staying fairly lean despite the weight gain.

2 Likes

Week 1, Day 3

Lat Prayers (3 x 15 - 20), 42.5 x 20
Lat Pull-down (3 x 15 1 20), 70 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), 85 x 20
Preacher Curls (3 x 15), 45 x 15

  • A bit of a transition for me to not have a big, compound move, and to also go so high rep, but I think I did a good job of hitting my RPEs and weights that will let me grow over the next four years weeks

  • Really focused on mind-muscle connection and my back was pretty fried by the end of the session

2 Likes

Week 1, Day 4

Bench (1 x 7). 180
Bench (3 x 7), 170 at 95% of top set
Machine Chest Press (3 x 10 - 15), 200 x 15
DB Skull Crushers, (3 x 15 - 20), 15 x 15
Hammer Curls, (3 x 15 - 20), 25 x 16
DB Lateral Raises (3 x 15 - 20), 15 x 17

  • Maybe overshot RPE slightly on top set, but it was one of those cases that without micro loading I was either going to be a little over or under

  • Backoff sets felt right. Really happy with consistency across reps especially since I can’t even remember the last time I benched above 5 reps per set

  • Really good job with accessories and focusing on quality, control, and not rushing through things

3 Likes

Week 1, Day 5

Squat (1 x 2), 295
Squat (1 x 2), 305
Squat (2 x 5), 260
Pause DL (1 x 5), 335
SDL (2 x 8), 255
Leg Extensions (3 x 15 - 20), 70 x 15
Calf Raises (3 x 15 - 20), 175 x 20

  • Huge breakthrough on squat today where I feel like I’m finally figuring out how to not push my butt back as much. It’s really just cuing ‘Knees first’, then my knees and hips magically break together.

  • Once I get past 225 I start to lapse into old movement patterns, but I can’t expect everything to change overnight:

  • I can also finally feel bouncing out of the hole and can visually see how the bar stays above midfoot.

3 Likes

Week 1, Day 6

Bench, 2 count pause (1 x 4), 170
Bench, 2 count pause (2 x 4), 160 at 95% of Set 1
DB Pendlay Row (3 x 15 - 20), 50 x 17
Lat Prayers (3 x 15 - 20), 42.5 x 18
DB Curls (3 x 15 - 20), 25 x 15
Lateral Raises (3 x 15 - 20), 15 x 20

  • Pause bench felt really good. Especially trying to be mindful of being patient at the bottom and also making sure to not let the bar roll back

  • I’m starting to see how my wrists roll back a little after unracking so working on fixing that

  • The higher rep work continues to be challenging, but I’m doing good about staying focused during the sets

3 Likes

Week 2, Day 1

Bench (2 x 2), 215
Bench (2 x 5), 190 at 88% of top set
Machine Chest Fly (3 x 15 - 20), 100 x 18
Weighted Dips (1 x 5), BW + 50
Weighted Dips (3 x 12 - 15), BW + 30
DB Lateral Raises (3 x 15 - 20), 20

  • The jump from 210 to 215 felt harder than I was expecting, but I also benched yesterday so that is definitely a factor. Not taking rest days since I leave for a short vacation on Saturday. I’ll have gym access, just most likely no barbells.

  • I’m starting a I figure out hand position after unracking. I need to roll the bar forward just a tad which brings my wrists vertical.

  • Still need to do a better job of keeping the bar secure at the bottom

  • Accessory moves are all fine

  • Slightly tweaked my right lat doing who knows what. Will just be mindful/careful on the rest of my workouts this week.

3 Likes

Week 2, Day 3

Lat Prayers (3 x 15 - 20), 42.5 x 20
Lat Pull-down (3 x 15 1 20), 72.5 x 20
Cable Row (3 x 15 - 20), 102.5 x 20
DB Upright Rows (3 x 15 - 20), 40 x 2 x 17
Machine Rear Delt Fly (3 x 15 - 20), 90 x 20
Preacher Curls (3 x 15), 50 x 15

  • Since I want there to be as small of a gap as possible between my last leg day before leaving for vacation and my return, I switched the order of Days 2 and 3 this week and will do legs tomorrow.

  • Made a slight tweak to my starting position in seated cable rows and I’m feeling things more in my back

  • Happy weights are consistently moving up!

4 Likes

Week 2, Day 2

Deadlift (1 x 5), 355
Deadlift (1 x 5), 340, 95% of Set 1
Deadlift (2 x 5), 325, 95% of Set 2
Squat (1 x 6), 265
Squat (1 x 6), 285
BB Hack Squat (3 x 12), 144
Leg Curls (3 x 15 - 20), 95 x 17
Standing Calf Raises (3 x 15 - 20), 175 x 20

  • DLs are feeling good as usual. Grip seems to be somewhat of a limiting factor here, but nothing huge yet.

  • Squats are better but still not super consistent with the new technique. I’m doing a much better job of moving my knees first, but I still want to push my butt back. I think it’s a huge first step that I can actually see this on video now without my coach telling me.

  • I’m going to just keep drilling the initial part of squats even if it’s just body weight or a broom stick in place of a barbell at home. I think it’s the only way to retrain my body, though it’s frustrating squats felt worse compared to my last session, even if I am making progress in terms of weight and understanding where I’m going wrong.

3 Likes

Week 2, Day 4

Bench (1 x 7). 185
Bench (3 x 7), 175 at 95% of top set
Machine Chest Press (3 x 10 - 15), 205 x 15
DB Skull Crushers, (3 x 15 - 20), 15 x 17
Hammer Curls, (3 x 15 - 20), 25 x 17
DB Lateral Raises (3 x 15 - 20), 15 x 20

  • With just one week of the new block done, I seem to be adapting pretty quickly. I felt stronger across the board.

  • 185 x 6 might be a PR for me!

  • Still need to figure out how to keep my wrists straight at the bottom but the initial unracking and descent is really clean now. I might need to adjust the touch point on my chest to fix this. Also need an alternate video angle to better see what’s happening.

3 Likes

Sneaking in a quick session while on vacation! Nothing too crazy but making sure I don’t lose my conditioning and can jump right back into my regular program once I get home. Gym is pretty well equipped for a hotel gym.

Back

Pull-ups (BW x 10 x 3)
Seated Cable Row (70 x 10 x 3)
DB Upright Rows (40 x 17 x 3)
DB Rear Delt Flies (15 x 20 x 3)
DB Curls (25 x 15 x 3)

3 Likes

Another quick vacation session:

Leg Press (12 x 3), 300
Leg Extension (15 x 3), 75
DB RDLs (12 x 3), 45 x 2
DB Bench (10 x 4), 60 x 2
Push-ups (20 x 4)

3 Likes

Week 2, Day 6

Bench, 2 count pause (1 x 4), 175
Bench, 2 count pause (2 x 4), 165 at 95% of Set 1
DB Pendlay Row (3 x 15 - 20), 50 x 20
Lat Prayers (3 x 15 - 20), 42.5 x 20
DB Curls (3 x 15 - 20), 25 x 17
Lateral Raises (3 x 15 - 20), 17.5 x 20

  • Swapping order of days 5 and 6 since I’m
    not taking my normal rest day tomorrow and don’t want to have back to back chest days

  • The conditioning sessions paid off and I was able to jump straight back into program and hardly feel any rust

4 Likes

Week 2, Day 5

Squat (1 x 2), 300
Squat (1 x 2), 310
Squat (2 x 5), 265
Pause DL (1 x 5), 340
SDL (2 x 8), 260
Leg Extensions (3 x 15 - 20), 70 x 17
Calf Raises (3 x 15 - 20), 180 x 20

  • The week off from squats really showed. Not so much in terms of strength, but losing the movement patterns.
  • Very frustrating in that I know exactly what I need my body to do for squat to blow up, but unable to get my body to do it. I know I have to be patient and keep working at it, but still.

  • Something I noticed today was that I have a hard time feeling secure in driving my knees forward and first with the bar on my back as compared to a body weight squat. I think this is a huge clue to cracking the code, but I’m just not sure what. I’ll see what my coach has to say about this.

3 Likes

Week 3, Day 1

Bench (2 x 2), 220
Bench (2 x 5), 195 at 88% of top set
Machine Chest Fly (3 x 15 - 20), 100 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

  • Definitely felt some nerves before going for 220, but did a good job of working through it and not letting myself get overwhelmed by negative self talk.

  • The set looked easier than it felt. I’m pumped but also a bit nervous to go for 225 x 2 next week which would be a PR and first time doing anything at 225 or above for reps.

  • 195 x 5 felt easy through rep 3 but the bar did slow a bit going for rep 5

  • Solid session as far as the accessories go

3 Likes

Week 3, Day 2

Deadlift (1 x 5), 365
Deadlift (1 x 5), 350, 95% of Set 1
Deadlift (2 x 5), 335, 95% of Set 2
Squat (1 x 6), 270
Squat (1 x 6), 290
BB Hack Squat (3 x 12), 155
Leg Curls (3 x 15 - 20), 100 x 17
Standing Calf Raises (3 x 15 - 20), 185 x 20

  • Feeling a bit fatigued and tired heading into today’s session, but knew to just autoregulate my progressions as needed.

  • Grip is still plaguing me a bit on DL. My callouses need some maintenance, and that should help. Also, some chalk would be good.

  • Decided to be more conservative with my squat progression due to me reworking technique and just overall feeling

  • Still being disciplined and controlled with the high two accessories

3 Likes

Week 3, Day 3

Lat Prayers (3 x 15 - 20), 45 x 20
Lat Pull-down (3 x 15 1 20), 75 x 20
Cable Row (3 x 15 - 20), 105 x 20
DB Upright Rows (3 x 15 - 20), 40 x 2 x 18
Machine Rear Delt Fly (3 x 15 - 20), 95 x 20
Preacher Curls (3 x 15), 50 x 17

  • Pretty solid back session with either weights or reps going up across the board
3 Likes

Week 3, Day 4

Bench (1 x 7). 190
Bench (3 x 7), 180 at 95% of top set
Machine Chest Press (3 x 10 - 15), 210 x 15
DB Skull Crushers, (3 x 15 - 20), 15 x 20
Hammer Curls, (3 x 15 - 20), 25 x 18
DB Lateral Raises (3 x 15 - 20), 17.5 x 20

  • Another volume PR at 190 x 7!

  • I’m really pumped with how consistent bench is feeling from rep to rep and set to set which is something I struggled with previously. My coach’s decision to bump me up to 3x a week is really paying off.

  • I relapsed a bit with my wrists so I’ll need to get that under control

  • Accessories solid

3 Likes

Week 3, Day 5

Squat (1 x 2), 305
Squat (1 x 2), 315
Squat (2 x 5), 275
Pause DL (1 x 5), 345
SDL (2 x 8), 275
Leg Extensions (3 x 15 - 20), 70 x 19
Calf Raises (3 x 15 - 20), 185 x 20

  • Squats are feeling more normal. Also, working on applying a little more pressure on my big toe to combat falling back on my heels

  • Still clean up to be done, but feeling so much better compared to last week!

3 Likes

Week 3, Day 6

Bench, 2 count pause (1 x 4), 180
Bench, 2 count pause (2 x 4), 170 at 95% of Set 1
DB Pendlay Row (3 x 15 - 20), 55 x 20
Lat Prayers (3 x 15 - 20), 45 x 20
DB Curls (3 x 15 - 20), 25 x 20
Lateral Raises (3 x 15 - 20), 20 x 15

3 Likes