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LiftSetPlanned
Weight		Actual
Weight		Min
RPE		Max
RPE		Target
Reps		Actual
Reps		Actual Difficulty
(RPE)		WeekBlockTraining SessionDateTraining Cycle NameCommentsVideo Link
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Warmups7Back/Pulling EmphasisBack Workout of the Week11/1/2020<lifter defined>
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Dumbbell Front Raise - SuperSet3 Sets67157Back/Pulling EmphasisBack Workout of the Week11/1/2020<lifter defined>
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Dumbbell Lateral Raise - SuperSet3 Sets67157Back/Pulling EmphasisBack Workout of the Week11/1/2020<lifter defined>
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Dumbbell Rear Lateral Raise - SuperSet3 Sets67157Back/Pulling EmphasisBack Workout of the Week11/1/2020<lifter defined>
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Face Pulls3 Sets67157Back/Pulling EmphasisBack Workout of the Week11/1/2020<lifter defined>
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Working Sets7Back/Pulling EmphasisBack Workout of the Week11/1/2020<lifter defined>
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Pull-ups1Bodyweight
Add weight if >8 Reps
Assistance if < 6 Reps		9.510AMRAP
Min 6		7Back/Pulling EmphasisBack Workout of the Week11/1/2020<lifter defined>If you cannot get at least 6 reps, use assistance (bands or assisted pull-up machine)
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Pull-ups2Bodyweight9.510AMRAP7Back/Pulling EmphasisBack Workout of the Week11/1/2020<lifter defined>If you can do more than 8 pull-ups, do them with additional weight
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Pull-ups, Cluster Set3Bodyweight9.510AMRAP + AMRAP7Back/Pulling EmphasisBack Workout of the Week11/1/2020<lifter defined>Do as many reps as you can (using assitance or extra weight as above); pause for eight seconds, then continue again for as many reps as you can.
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Pull-ups, Cluster Set4Bodyweight9.510AMRAP + AMRAP7Back/Pulling EmphasisBack Workout of the Week11/1/2020<lifter defined>
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Barbell Rows15 @ RPE 778.557Back/Pulling EmphasisBack Workout of the Week11/1/2020<lifter defined>Use last week's results to select a weight you can do 5 reps at RPE 7
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Barbell Rows2Add 10 %78.557Back/Pulling EmphasisBack Workout of the Week11/1/2020<lifter defined>
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Barbell Rows3Add 10 %
or
Fallback		78.55
or
AMRAP		7Back/Pulling EmphasisBack Workout of the Week11/1/2020<lifter defined>If your previous set was less than RPE 8.5, add 10% for 5 reps.
If your previous set was RPE 8.5 or higher, drop back to the weight used in your first set and perform an AMRAP
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Barbell Rows4Same weight as set 378.5AMRAP7Back/Pulling EmphasisBack Workout of the Week11/1/2020<lifter defined>
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Barbell Rows, Drop Set5Add 10 % from set 4
Drop 10-25%
Drop 10-25%		910AMRAP7Back/Pulling EmphasisBack Workout of the Week11/1/2020<lifter defined>
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Dumbbell Rows, Supported1<12RM>7.59127Back/Pulling EmphasisBack Workout of the Week11/1/2020<lifter defined>If you were within the RPE min/max, increase the weight from last week's starting weight
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Dumbbell Rows, Supported2<Increase Weight>7.59107Back/Pulling EmphasisBack Workout of the Week11/1/2020<lifter defined>
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Dumbbell Rows, Supported3<Increase Weight>7.5987Back/Pulling EmphasisBack Workout of the Week11/1/2020<lifter defined>
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Dumbbell Rows, Supported4<Increase Weight>910AMRAP7Back/Pulling EmphasisBack Workout of the Week11/1/2020<lifter defined>
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Chest Supported Rows1<Use Last Week's 12 Rep Weight>89.5157Back/Pulling EmphasisBack Workout of the Week11/1/2020<lifter defined>Start with last week's 12 rep weight (if it was between the RPE min/max)
These should be heavy. Use a weight that you are at near failure with your reps
If your gym has chest supported rows with different angles of attack, use a different machine this week.
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Chest Supported Rows2<Increase Weight>89.5127Back/Pulling EmphasisBack Workout of the Week11/1/2020<lifter defined>
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Chest Supported Rows3<Increase Weight>89.5107Back/Pulling EmphasisBack Workout of the Week11/1/2020<lifter defined>
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Chest Supported Rows4<Increase Weight>89.587Back/Pulling EmphasisBack Workout of the Week11/1/2020<lifter defined>
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Hammer Curls <Super Set>16.58157Back/Pulling EmphasisBack Workout of the Week11/1/2020<lifter defined>
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Cable Rows <Super Set>189.5207Back/Pulling EmphasisBack Workout of the Week11/1/2020<lifter defined>Increase weight from last week; use a weight you can complete 20 reps with relatively strict form, at near max/failure, RPE between 8 and 9.5
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Hammer Curls <Super Set>26.58157Back/Pulling EmphasisBack Workout of the Week11/1/2020<lifter defined>
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Cable Rows <Super Set>289.5207Back/Pulling EmphasisBack Workout of the Week11/1/2020<lifter defined>
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Hammer Curls <Super Set>36.58157Back/Pulling EmphasisBack Workout of the Week11/1/2020<lifter defined>
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Cable Rows <Super Set>389.5207Back/Pulling EmphasisBack Workout of the Week11/1/2020<lifter defined>
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