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APR David Woolson

This document contains a training log with exercises assigned and completed each day over 5 days. The log tracks category, exercise, sets, reps, RPE (rate of perceived exertion), notes, load and adjustments. Exercises include squats, benches, deadlifts, rows and flys. Progress is monitored with adjustments to load, reps and RPE as the week of training continues.

Uploaded by

Saoud Al Suwaidi
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
46 views

APR David Woolson

This document contains a training log with exercises assigned and completed each day over 5 days. The log tracks category, exercise, sets, reps, RPE (rate of perceived exertion), notes, load and adjustments. Exercises include squats, benches, deadlifts, rows and flys. Progress is monitored with adjustments to load, reps and RPE as the week of training continues.

Uploaded by

Saoud Al Suwaidi
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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CURRENT E1RM BLOCK NOTES

Squat Brazos Valley Strength - YouTube


Next
HB Squat
Meet
Bench
Deadlift Weeks
Alt DL Out

Day 1 ASSIGNED ACTUAL Day 2 ASSIGNED ACTUAL Day 3 ASSIGNED ACTUAL Day 4 ASSIGNED ACTUAL Day 5 ASSIGNED ACTUAL
Category Exercise Sets Reps RPE Notes Load Reps RPE Load Adjusted Category Exercise Sets Reps RPE Notes Load Reps RPE Load Adjusted Category Exercise Sets Reps RPE Notes Load Reps RPE Load Adjusted Category Exercise Sets Reps RPE Notes Load Reps RPE Load Adjusted Category Exercise Sets Reps RPE Notes Load Reps RPE Load Adjusted F
Squat 2ct Paused Squat 1 5 4 Push Chest Fly 2 6 9 Deadlift Comp Deadlift 1 1 6 Bench Comp Bench 1 1 6 Squat Comp Squat 1 1 6
W Squat 2ct Paused Squat 1 5 5 W Push DB Bench Press 2 8 8 W Deadlift Comp Deadlift 1 5 4 W Bench Comp Bench 5 3 6 W Squat Comp Squat 1 3 4 I
Squat 2ct Paused Squat 1 5 6 Pull Chest Supp Row 2 6 8 Deadlift Comp Deadlift 1 5 5 Push Machine Chest Press 2 6 9 cable Squat Comp Squat 1 3 5
E
Bench Comp Bench 1 3 4
E
Pull Lat Pulldown 2 8 8
E
Deadlift Comp Deadlift 2 5 6
E
Pull Lat Row 2 6 8
E
Squat Comp Squat 2 3 6 N
E E E E E
K
Bench
Bench
Comp Bench
Comp Bench
1
3
3
3
5
6 K
Push Lateral Raise 2 8 8
K
Knee Belt Squat 2 10 8
K
Pull
Pull
Chest Supp Row
Bicep Curl
2
2
8
8
8
8 K
Hip Stiff Leg DL 2 5 8
I
Bench
Knee
3ct Bench Press
One Leg Press
3
2
1
8
6
8
S
1 1 1 1 1
H
BodyWeight BodyWeight BodyWeight BodyWeight BodyWeight

Readiness Percieved Readiness Current Motivation Session Performance Session RPE Readiness Percieved Readiness Current Motivation Session Performance Session RPE Readiness Percieved Readiness Current Motivation Session Performance Session RPE Readiness Percieved Readiness Current Motivation Session Performance Session RPE Readiness Percieved Readiness Current Motivation Session Performance Session RPE

Day 1 ASSIGNED ACTUAL Day 2 ASSIGNED ACTUAL Day 3 ASSIGNED ACTUAL Day 4 ASSIGNED ACTUAL Day 5 ASSIGNED ACTUAL
Category Exercise Sets Reps RPE Notes Load Reps RPE Load Adjusted Category Exercise Sets Reps RPE Notes Load Reps RPE Load Adjusted Category Exercise Sets Reps RPE Notes Load Reps RPE Load Adjusted Category Exercise Sets Reps RPE Notes Load Reps RPE Load Adjusted Category Exercise Sets Reps RPE Notes Load Reps RPE Load Adjusted F
Squat 2ct Paused Squat 1 5 5 Push Chest Fly 3 6 9 Deadlift Comp Deadlift 1 1 7 Bench Comp Bench 1 1 7 Squat Comp Squat 1 1 7
W Squat 2ct Paused Squat 1 5 6 W Push DB Bench Press 2 8 9 W Deadlift Comp Deadlift 1 5 5 W Bench Comp Bench 5 3 7 W Squat Comp Squat 1 3 5 I
Squat 2ct Paused Squat 1 5 7 Pull Chest Supp Row 2 6 9 Deadlift Comp Deadlift 1 5 6 Push Machine Chest Press 3 6 9 cable Squat Comp Squat 1 3 6
E
Bench Comp Bench 1 3 4
E
Pull Lat Pulldown 2 8 9
E
Deadlift Comp Deadlift 2 5 7
E
Pull Lat Row 2 6 9
E
Squat Comp Squat 2 3 7 N
E E E E E
K
Bench
Bench
Comp Bench
Comp Bench
1
3
3
3
5
6 K
Push Lateral Raise 2 8 9
K
Knee Belt Squat 2 10 9
K
Pull
Pull
Chest Supp Row
Bicep Curl
2
2
8
8
9
9 K
Hip Stiff Leg DL 2 5 9
I
Bench
Knee
3ct Bench Press
One Leg Press
3
2
1
8
7
9
S
2 2 2 2 2
H
BodyWeight BodyWeight BodyWeight BodyWeight BodyWeight

Readiness Percieved Readiness Current Motivation Session Performance Session RPE Readiness Percieved Readiness Current Motivation Session Performance Session RPE Readiness Percieved Readiness Current Motivation Session Performance Session RPE Readiness Percieved Readiness Current Motivation Session Performance Session RPE Readiness Percieved Readiness Current Motivation Session Performance Session RPE

Day 1 ASSIGNED ACTUAL Day 2 ASSIGNED ACTUAL Day 3 ASSIGNED ACTUAL Day 4 ASSIGNED ACTUAL Day 5 ASSIGNED ACTUAL
Category Exercise Sets Reps RPE Notes Load Reps RPE Load Adjusted Category Exercise Sets Reps RPE Notes Load Reps RPE Load Adjusted Category Exercise Sets Reps RPE Notes Load Reps RPE Load Adjusted Category Exercise Sets Reps RPE Notes Load Reps RPE Load Adjusted Category Exercise Sets Reps RPE Notes Load Reps RPE Load Adjusted F
Squat 2ct Paused Squat 1 5 5 Push Chest Fly 3 6 9 Deadlift Comp Deadlift 1 1 8 Bench Comp Bench 1 1 8 Squat Comp Squat 1 1 8
W Squat 2ct Paused Squat 1 5 6 W Push DB Bench Press 2 8 9 W Deadlift Comp Deadlift 1 5 6 W Bench Comp Bench 5 3 7 W Squat Comp Squat 1 3 6 I
Squat 2ct Paused Squat 1 5 7 Pull Chest Supp Row 2 6 9 Deadlift Comp Deadlift 1 5 7 Push Machine Chest Press 3 6 9 cable Squat Comp Squat 1 3 7
E
Bench Comp Bench 1 3 4
E
Pull Lat Pulldown 2 8 9
E
Deadlift Comp Deadlift 2 5 8
E
Pull Lat Row 2 6 9
E
Squat Comp Squat 2 3 8 N
E E E E E
K
Bench
Bench
Comp Bench
Comp Bench
1
3
3
3
5
6 K
Push Lateral Raise 2 8 9
K
Knee Belt Squat 2 10 9
K
Pull
Pull
Chest Supp Row
Bicep Curl
2
2
8
8
9
9 K
Hip Stiff Leg DL 2 5 9
I
Bench
Knee
3ct Bench Press
One Leg Press
3
2
1
8
7
9
S
3 3 3 3 3
H
BodyWeight BodyWeight BodyWeight BodyWeight BodyWeight

Readiness Percieved Readiness Current Motivation Session Performance Session RPE Readiness Percieved Readiness Current Motivation Session Performance Session RPE Readiness Percieved Readiness Current Motivation Session Performance Session RPE Readiness Percieved Readiness Current Motivation Session Performance Session RPE Readiness Percieved Readiness Current Motivation Session Performance Session RPE

Day 1 ASSIGNED ACTUAL Day 2 ASSIGNED ACTUAL Day 3 ASSIGNED ACTUAL Day 4 ASSIGNED ACTUAL Day 5 ASSIGNED ACTUAL
Category Exercise Sets Reps RPE Notes Load Reps RPE Load Adjusted Category Exercise Sets Reps RPE Notes Load Reps RPE Load Adjusted Category Exercise Sets Reps RPE Notes Load Reps RPE Load Adjusted Category Exercise Sets Reps RPE Notes Load Reps RPE Load Adjusted Category Exercise Sets Reps RPE Notes Load Reps RPE Load Adjusted F
Squat 2ct Paused Squat 1 5 6 Push Chest Fly 3 6 9 Deadlift Comp Deadlift 1 1 8 Bench Comp Bench 1 1 8 Squat Comp Squat 1 1 8
W Squat 2ct Paused Squat 1 5 7 W Push DB Bench Press 2 8 9 W Deadlift Comp Deadlift 1 5 6 W Bench Comp Bench 5 3 7 W Squat Comp Squat 1 3 6 I
Squat 2ct Paused Squat 1 5 8 Pull Chest Supp Row 2 6 9 Deadlift Comp Deadlift 1 5 7 Push Machine Chest Press 3 6 9 cable Squat Comp Squat 1 3 7
E
Bench Comp Bench 1 3 4
E
Pull Lat Pulldown 2 8 9
E
Deadlift Comp Deadlift 2 5 8
E
Pull Lat Row 2 6 9
E
Squat Comp Squat 2 3 8 N
E E E E E
K
Bench
Bench
Comp Bench
Comp Bench
1
3
3
3
5
6 K
Push Lateral Raise 2 8 9
K
Knee Belt Squat 2 10 9
K
Pull
Pull
Chest Supp Row
Bicep Curl
2
2
8
8
9
9 K
Hip Stiff Leg DL 2 5 9
I
Bench
Knee
3ct Bench Press
One Leg Press
3
2
1
8
7
9
S
4 4 4 4 4
H
BodyWeight BodyWeight BodyWeight BodyWeight BodyWeight

Readiness Percieved Readiness Current Motivation Session Performance Session RPE Readiness Percieved Readiness Current Motivation Session Performance Session RPE Readiness Percieved Readiness Current Motivation Session Performance Session RPE Readiness Percieved Readiness Current Motivation Session Performance Session RPE Readiness Percieved Readiness Current Motivation Session Performance Session RPE

Day 1 ASSIGNED ACTUAL Day 2 ASSIGNED ACTUAL Day 3 ASSIGNED ACTUAL Day 4 ASSIGNED ACTUAL Day 5 ASSIGNED ACTUAL
Category Exercise Sets Reps RPE Notes Load Reps RPE Load Adjusted Category Exercise Sets Reps RPE Notes Load Reps RPE Load Adjusted Category Exercise Sets Reps RPE Notes Load Reps RPE Load Adjusted Category Exercise Sets Reps RPE Notes Load Reps RPE Load Adjusted Category Exercise Sets Reps RPE Notes Load Reps RPE Load Adjusted F
Squat 2ct Paused Squat 1 5 6 Push Chest Fly 3 6 9 Deadlift Comp Deadlift 1 1 8 Bench Comp Bench 1 1 8 Squat Comp Squat 1 1 8
W Squat 2ct Paused Squat 1 5 7 W Push DB Bench Press 2 8 9 W Deadlift Comp Deadlift 1 5 6 W Bench Comp Bench 5 3 7 W Squat Comp Squat 1 3 6 I
Squat 2ct Paused Squat 1 5 8 Pull Chest Supp Row 2 6 9 Deadlift Comp Deadlift 1 5 7 Push Machine Chest Press 3 6 9 cable Squat Comp Squat 1 3 7
E
Bench Comp Bench 1 3 4
E
Pull Lat Pulldown 2 8 9
E
Deadlift Comp Deadlift 2 5 8
E
Pull Lat Row 2 6 9
E
Squat Comp Squat 2 3 8 N
E E E E E
K
Bench
Bench
Comp Bench
Comp Bench
1
3
3
3
5
6 K
Push Lateral Raise 2 8 9
K
Knee Belt Squat 2 10 9
K
Pull
Pull
Chest Supp Row
Bicep Curl
2
2
8
8
9
9 K
Hip Stiff Leg DL 2 5 9
I
Bench
Knee
3ct Bench Press
One Leg Press
3
2
1
8
7
9
S
5 5 5 5 5
H
BodyWeight BodyWeight BodyWeight BodyWeight BodyWeight

Readiness Percieved Readiness Current Motivation Session Performance Session RPE Readiness Percieved Readiness Current Motivation Session Performance Session RPE Readiness Percieved Readiness Current Motivation Session Performance Session RPE Readiness Percieved Readiness Current Motivation Session Performance Session RPE Readiness Percieved Readiness Current Motivation Session Performance Session RPE

Day 1 ASSIGNED ACTUAL Day 2 ASSIGNED ACTUAL Day 3 ASSIGNED ACTUAL Day 4 ASSIGNED ACTUAL Day 5 ASSIGNED ACTUAL
Category Exercise Sets Reps RPE Notes Load Reps RPE Load Adjusted Category Exercise Sets Reps RPE Notes Load Reps RPE Load Adjusted Category Exercise Sets Reps RPE Notes Load Reps RPE Load Adjusted Category Exercise Sets Reps RPE Notes Load Reps RPE Load Adjusted Category Exercise Sets Reps RPE Notes Load Reps RPE Load Adjusted F
W W W W W I
E E E E E N
E E E E E
K K K K K I
S
6 6 6 6 6
H
BodyWeight BodyWeight BodyWeight BodyWeight BodyWeight

Readiness Percieved Readiness Current Motivation Session Performance Session RPE Readiness Percieved Readiness Current Motivation Session Performance Session RPE Readiness Percieved Readiness Current Motivation Session Performance Session RPE Readiness Percieved Readiness Current Motivation Session Performance Session RPE Readiness Percieved Readiness Current Motivation Session Performance Session RPE
Sex: Male Points: DOTS Units: KGs
TOTAL

Comp Squat

Comp Bench

Comp Deadlift
ADJUSTED Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10
Total - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Comp Squat - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Comp Bench - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Comp Deadlift - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Body Weight
BW KG
Total KG - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Wilks - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
IPF GL - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
DOTS - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Points
Readiness - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Squat Adjusted Bench Adjusted Deadlift Adjusted PUSH Adjusted PULL Adjusted Knee Hip
Comp Squat Comp Bench Comp Deadlift Incline Press Chin Up Belt Squat RDL
Paused Squat 2ct Bench Press 1-1 Deadlift Incline Pin Press Lat Pulldown Leg Press Stiff Leg DL
2ct Paused Squat 3ct Bench Press 1-2 Deadlift CG Incline Press Seated Row One Leg Press Snatch Grip RDL
Tempo Squat Tempo Bench Press 2ct Paused Deadlift BB OHP Lat Row Hack Squat DB RDL
Acceleration Squat TNG Bench Press Tempo Deadlift DB OHP Pendlay Row Reverse Hack Squat GHR
Pin Squat Pin Press Block Deadlift DB Bench Press BB Row Split Squat Leg Curl
1-1 Squat 2ct Spoto Press TNG Deadlift DB Incline Press Inverted Row FFE Split Squat Back Ext
1-2 Squat 1-1 Bench Deadlift (w/ Chains) Floor Press DB Row Lunge Hip Thrust
1-2 Bench Beltless Deadlift Dip Landmine Row Leg Ext Good Morning
CG Bench Press Machine Chest Press Chest Supp Row Goblet Squat Nordic Ham Curl
HB Squat WG Bench Press Alt DL Machine OHP Seal Row Platz Squat Rack Pull
HB Paused Squat Feet Up Bench Press Alt Paused Deadlift Pushup Pullover Candito Deadlift
HB 2ct Paused Squat Bench (w/ Bands) Alt Tempo Deadlift Tri Pushdown Face Pull Dimel Deadlift
HB Tempo Squat Duffalo Bar Bench Alt Dimel Deadlift JM Press Bicep Curl
1-1 HB Squat CG FU Bench Alt Block Deadlift Chest Fly Pull of Choice
SB Squat Alt TNG Deadlift Press Around
SB Paused Squat Trap Bar Deadlift Lateral Raise
SB Tempo Squat Z Press
SB Pin Squat Skull Crusher
Front Squat Tri Overhead Ext
VOLUME Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 LOADING Heavy Moderate Light REPS Total Heavy Moderate Light
SQ - 951- - 1,611- - 1,878- - 2,283- - 2,283- - - - - - - - - - 0 0 Total 29% 71% 0% Total - 415- - 122- - 293- - - -
BP - 2,284- - 2,345- - 2,348- - 2,348- - 2,348- - - - - - - - - - 0 0 SQ 37% 63% 0% SQ - 140- - 52- - 88- - - -
DL - 845- - 1,259- - 1,677- - 1,677- - 1,677- - - - - - - - - - 0 0 BP 29% 71% 0% BP - 170- - 50- - 120- - - -
Total - 4,080- - 5,215- - 5,903- - 6,308- - 6,308- - - - - - - - - - - - - - - - DL 19% 81% 0% DL - 105- - 20- - 85- - - -

INTENSITY Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10
SQ - 12.0- - 14.0- - 15.0- - 16.0- - 16.0- - - - - - - - - - - - - 0
BP - 12.0- - 14.0- - 15.0- - 15.0- - 15.0- - - - - - - - - - - - - 0
DL - 6.0- - 7.0- - 8.0- - 8.0- - 8.0- - - - - - - - - - - - - 0
Total - 30.0- - 35.0- - 38.0- - 39.0- - 39.0- - - - - - - - - - - - - - - -

AVG LOAD Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10
SQ - 34.0- - 57.5- - 67.1- - 81.5- - 81.5-
BP - 67.2- - 69.0- - 69.1- - 69.1- - 69.1-
DL - 40.2- - 60.0- - 79.9- - 79.9- - 79.9-
Total - 49.2- - 62.8- - 71.1- - 76.0- - 76.0-

ADJUSTED Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10
Total - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
SQ - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
BP - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
DL - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

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