Back Workout of the Week Template - Week 2

	A	B	C	D	E	F	G	H	I	J	K	L	M	N	O	P
1	Lift	Set	Planned Weight	Actual Weight	Min RPE	Max RPE	Target Reps	Actual Reps	Actual Difficulty (RPE)	Week	Block	Training Session	Date	Training Cycle Name	Comments	Video Link

2	Warmups									2	Back/Pulling Emphasis	Back Workout of the Week	9/27/2020	<lifter defined>
3	Dumbbell Front Raise - SuperSet	3 Sets			6	7	15			2	Back/Pulling Emphasis	Back Workout of the Week	9/27/2020	<lifter defined>
4	Dumbbell Lateral Raise - SuperSet	3 Sets			6	7	15			2	Back/Pulling Emphasis	Back Workout of the Week	9/27/2020	<lifter defined>
5	Dumbbell Rear Lateral Raise - SuperSet	3 Sets			6	7	15			2	Back/Pulling Emphasis	Back Workout of the Week	9/27/2020	<lifter defined>
6	Lat Pull-Downs	3 Sets			6	7	10			2	Back/Pulling Emphasis	Back Workout of the Week	9/27/2020	<lifter defined>
7	Working Sets										Back/Pulling Emphasis	Back Workout of the Week	9/27/2020	<lifter defined>	If you cannot get at least 5 reps, use assistance (bands or assisted pull-up machine)
8	Pull-ups	1	Bodyweight		9.5	10	AMRAP			2	Back/Pulling Emphasis	Back Workout of the Week	9/27/2020	<lifter defined>	If you cannot get at least 5 reps, use assistance (bands or assisted pull-up machine)
9	Pull-ups	2	Bodyweight		9.5	10	AMRAP			2	Back/Pulling Emphasis	Back Workout of the Week	9/27/2020	<lifter defined>	If you can do more than 10 pull-ups, do them with additional weight
10	Pull-ups	3	Bodyweight		9.5	10	AMRAP			2	Back/Pulling Emphasis	Back Workout of the Week	9/27/2020	<lifter defined>
11	Pull-ups	4	Bodyweight		9.5	10	AMRAP			2	Back/Pulling Emphasis	Back Workout of the Week	9/27/2020	<lifter defined>
12	Barbell Rows	1			7	8.5	10			2	Back/Pulling Emphasis	Back Workout of the Week	9/27/2020	<lifter defined>
13	Barbell Rows	2			7	8.5	10			2	Back/Pulling Emphasis	Back Workout of the Week	9/27/2020	<lifter defined>
14	Barbell Rows	3			7	8.5	10			2	Back/Pulling Emphasis	Back Workout of the Week	9/27/2020	<lifter defined>
15	Barbell Rows	4	<Same weight as previous sets>		9.5	10	AMRAP			2	Back/Pulling Emphasis	Back Workout of the Week	9/27/2020	<lifter defined>
16	Barbell Rows, Drop Set	5	10RM Drop 25% Drop 25%		9.5	10	AMRAP			2	Back/Pulling Emphasis	Back Workout of the Week	9/27/2020	<lifter defined>	Weights are approximate, best case is you drop weight you can do by easily pullling weight off. Example: Starting weignt: 235 - 1 45 plate, 2 25 plates Drop 1: Remove 1 set of 25s Drop 2: Remove 2d set of 25s For best results, have 2 buddies pull plates off so you can continue lifting without delay
17	Dumbbell Rows, Unsupported	1	10RM		9.5	10	AMRAP			2	Back/Pulling Emphasis	Back Workout of the Week	9/27/2020	<lifter defined>	Unsupported: Do these without supporting leg and arm on bench, or dumbbell rack; rest your free hand/for-arm on your forward thigh
18	Dumbbell Rows, Unsupported	2	10RM		9.5	10	AMRAP			2	Back/Pulling Emphasis	Back Workout of the Week	9/27/2020	<lifter defined>
19	Dumbbell Rows, Unsupported, Drop Set	3	10RM Drop 10% Drop 10%		9.5	10	AMRAP			2	Back/Pulling Emphasis	Back Workout of the Week	9/27/2020	<lifter defined>	Again, drops are approximate; have 3 dumbbells handy; continue with the same arm/back until all drops are complete, no rest between drops
20	Dumbbell Rows, Unsupported, Drop Set	3	10RM Drop 10% Drop 10%		9.5	10	AMRAP			2	Back/Pulling Emphasis	Back Workout of the Week	9/27/2020	<lifter defined>
21	Hammer Curls <Super Set>	1			6.5	8	15			2	Back/Pulling Emphasis	Back Workout of the Week	9/27/2020	<lifter defined>	Use a weight you can complete 15 reps with RPE between 6.5 and 8 Superset with Lat Pulldowns 30 seconds to 2 minute break between curls and lat pulldowns; no break between lat pulldowns and curls
22	Lat Pull-downs <Super Set>	1			6.5	8	10			2	Back/Pulling Emphasis	Back Workout of the Week	9/27/2020	<lifter defined>	Use a weight you can complete 10 reps with RPE between 6.5 and 8
23	Hammer Curls <Super Set>	2			6.5	8	15			2	Back/Pulling Emphasis	Back Workout of the Week	9/27/2020	<lifter defined>
24	Lat Pull-downs <Super Set>	2			6.5	8	10			2	Back/Pulling Emphasis	Back Workout of the Week	9/27/2020	<lifter defined>
25	Hammer Curls <Super Set>	3			6.5	8	15			2	Back/Pulling Emphasis	Back Workout of the Week	9/27/2020	<lifter defined>
26	Lat Pull-downs <Super Set>	3			6.5	8	10			2	Back/Pulling Emphasis	Back Workout of the Week	9/27/2020	<lifter defined>
27	Hammer Curls <Super Set>	1			6.5	8	15			2	Back/Pulling Emphasis	Back Workout of the Week	9/27/2020	<lifter defined>	Continue with the weight from the previous superset; keep reps (15) at RPE between 6.5 and 8 Superset with Cable Rows 30 seconds to 2 minute break between curls and lat pulldowns; no break between cable rows and curls
28	Cable Rows <Super Set>	1			8	9.5	20			2	Back/Pulling Emphasis	Back Workout of the Week	9/27/2020	<lifter defined>	Use a weight you can complete 20 reps with relatively strict form, at near max/failure, RPE between 8 and 9.5
29	Hammer Curls <Super Set>	2			6.5	8	15			2	Back/Pulling Emphasis	Back Workout of the Week	9/27/2020	<lifter defined>
30	Cable Rows <Super Set>	2			8	9.5	20			2	Back/Pulling Emphasis	Back Workout of the Week	9/27/2020	<lifter defined>
31	Hammer Curls <Super Set>	3			6.5	8	15			2	Back/Pulling Emphasis	Back Workout of the Week	9/27/2020	<lifter defined>
32	Cable Rows <Super Set>	3			8	9.5	20			2	Back/Pulling Emphasis	Back Workout of the Week	9/27/2020	<lifter defined>
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