Back Workout of the Week Template - Week 5

	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									5	Back/Pulling Emphasis	Back Workout of the Week	10/18/2020	<lifter defined>
3	Dumbbell Front Raise - SuperSet	3 Sets			6	7	15			5	Back/Pulling Emphasis	Back Workout of the Week	10/18/2020	<lifter defined>
4	Dumbbell Lateral Raise - SuperSet	3 Sets			6	7	15			5	Back/Pulling Emphasis	Back Workout of the Week	10/18/2020	<lifter defined>
5	Dumbbell Rear Lateral Raise - SuperSet	3 Sets			6	7	15			5	Back/Pulling Emphasis	Back Workout of the Week	10/18/2020	<lifter defined>
6	Face Pulls	3 Sets			6	7	15			5	Back/Pulling Emphasis	Back Workout of the Week	10/18/2020	<lifter defined>
7	Working Sets									5	Back/Pulling Emphasis	Back Workout of the Week	10/18/2020	<lifter defined>
8	Pull-ups	1	Bodyweight Add weight if >8 Reps Assistance if < 6 Reps		9.5	10	AMRAP Min 6			5	Back/Pulling Emphasis	Back Workout of the Week	10/18/2020	<lifter defined>	If you cannot get at least 6 reps, use assistance (bands or assisted pull-up machine)
9	Pull-ups	2	Bodyweight		9.5	10	AMRAP			5	Back/Pulling Emphasis	Back Workout of the Week	10/18/2020	<lifter defined>	If you can do more than 8 pull-ups, do them with additional weight
10	Pull-ups, Cluster Set	3	Bodyweight		9.5	10	AMRAP + AMRAP			5	Back/Pulling Emphasis	Back Workout of the Week	10/18/2020	<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.
11	Pull-ups, Cluster Set	4	Bodyweight		9.5	10	AMRAP + AMRAP			5	Back/Pulling Emphasis	Back Workout of the Week	10/18/2020	<lifter defined>
12	Barbell Rows, Every Minute on the Minute	1	<10RM>		9	10	1, 2, 3, … AMRAP			5	Back/Pulling Emphasis	Back Workout of the Week	10/18/2020	<lifter defined>	Begin each set on the minute; first round do 1 rep; second round do 2 reps, continue until you get to a point where the set takes the full minute Note: This is not a minute rest; set a timer to go off every minute, and start every set on the minute (your rest gets shorter and shorter); I recommend you use wrist straps and don't unstrap them between rounds
13	Dumbbell Rows, Supported	1	<10RM>		7.5	9	10			5	Back/Pulling Emphasis	Back Workout of the Week	10/18/2020	<lifter defined>	Start with last week's 8RM weight
14	Dumbbell Rows, Supported	2	<Increase Weight>		7.5	9	10			5	Back/Pulling Emphasis	Back Workout of the Week	10/18/2020	<lifter defined>
15	Dumbbell Rows, Supported	3	<Increase Weight>		7.5	9	8			5	Back/Pulling Emphasis	Back Workout of the Week	10/18/2020	<lifter defined>
16	Dumbbell Rows, Supported	4	<Increase Weight>		7.5	9	6			5	Back/Pulling Emphasis	Back Workout of the Week	10/18/2020	<lifter defined>
17	Chest Supported Rows	1	<12RM>		8	9.5	12			5	Back/Pulling Emphasis	Back Workout of the Week	10/18/2020	<lifter defined>	These should be heavy. Use a weight that you are at near failure with your reps
18	Chest Supported Rows	2	<Increase Weight>		8	9.5	10			5	Back/Pulling Emphasis	Back Workout of the Week	10/18/2020	<lifter defined>
19	Chest Supported Rows	3	<Increase Weight>		8	9.5	8			5	Back/Pulling Emphasis	Back Workout of the Week	10/18/2020	<lifter defined>
20	Chest Supported Rows	4	<Increase Weight>		8	9.5	6			5	Back/Pulling Emphasis	Back Workout of the Week	10/18/2020	<lifter defined>
21	Hammer Curls <Super Set>	1			6.5	8	15			5	Back/Pulling Emphasis	Back Workout of the Week	10/18/2020	<lifter defined>
22	Cable Rows <Super Set>	1			8	9.5	20			5	Back/Pulling Emphasis	Back Workout of the Week	10/18/2020	<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
23	Hammer Curls <Super Set>	2			6.5	8	15			5	Back/Pulling Emphasis	Back Workout of the Week	10/18/2020	<lifter defined>
24	Cable Rows <Super Set>	2			8	9.5	20			5	Back/Pulling Emphasis	Back Workout of the Week	10/18/2020	<lifter defined>
25	Hammer Curls <Super Set>	3			6.5	8	15			5	Back/Pulling Emphasis	Back Workout of the Week	10/18/2020	<lifter defined>
26	Cable Rows <Super Set>	3			8	9.5	20			5	Back/Pulling Emphasis	Back Workout of the Week	10/18/2020	<lifter defined>
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