My Strength Training Log 2016-20XX

Training Training Logs
2317

2026-03-15T04:00:00Z
DE lower

Super set:
Speed squat / Speed deadlift
(+Top squat attachment/40# chains)190 x 2 x 12/(+56# chains)260 x 1 x 12

Super set:
Weighted ab wheel / Band pulldown Abs
+80# x 12 x 3 / 2Strg x 25 x 3

NLC
1 x 10

Band leg curls
L x 30
*

1 Like
2318

2026-03-16T04:00:00Z
DE upper

Speed bench
+40# chains
135 x 3 x 12 (4 sets reg, 4 sets medium, 4 sets CG)

CG bench
140 x 33
One arm pushdowns
30# x 10
Incline Tate press
50s x 10
OH BB extension
90 x 10
JM press
95 x 10
Lateral raise
35s x 15
EZ bar face pull
65# x 10
0 Degree modified CS reverse fly
10s x 21
Cross body hammer curls
50s x 8
Incline curls
35s x 10
BB curls
95 x 10
Reverse BB wrist curls
55 x 10
Reverse BB curls
65 x 8
*

1 Like
2319

2026-03-17T04:00:00Z
Upper assistance

Superset:
Weighted CG chins / Band pullover
+70# x 8 / 2 Strong x 20

0 degree CSBB row
205 x 8

Seated cable rows
135 x 25

Cable oblique pushdowns
100# x 33

BB shrugs
225 x 60

Neck extension
+25# x 20

One arm side pulldown
30# x 20

Crunches
1x65
*

1 Like
2320

2025-03-19T04:00:00Z
Max effort lower

Squats
+Top squat attachment
220/240/265/295/313/338/350x1

Deadlift
155/225/315 x 1

Super set:
Weighted ab wheel / Band pulldown abs
+80# x 12 x 3 / 2Str x 25 x 3

NLC
1 x 10

Band leg curls
L x 30

PMRH
1 x 20
*

1 Like
2321

2026-03-21T04:00:00Z
Max effort upper

2 Board press
+2 BRD
175/188/198/220/235/255/280 x 1
225 x 6

CG bench
205 x 5
Incline Tate press
50s x 8
OH BB extension
90 x 10
One arm rope pushdowns
30 x 10
Lateral raise
35s x 15
Rope face pull
60# x 12
0 Degree modified CS reverse fly
15s x 12
Cross body hammer curls
50s x 8
Incline curls
35s x 10
BB curls
95 x 10
Reverse BB wrist curls
55 x 10
Seated BB wrist curls
95 x 10
Standing BB wrist curls
95 x 10
*

1 Like
2322

Thatā€™s pretty strong, especially that deadlift!! I always lifted raw in my offseason. Only time I would start gearing up was when I was getting ready for a meet. I still train my bench press like that

1 Like
2323

Thanks George. I wont be happy until I get back to 300 on bench and 400 on squat. :crossed_fingers:

1 Like
2324

2026-03-22T04:00:00Z
Lower deload

Superset:
CG chins / Band pullover
1 x 10 / 2 Strong x 20

0 degree CSBB row
205 x 7

Super set:
Weighted ab wheel / Band pulldown Abs
+80# x 12 x 3 / 2Strg x 25 x 3

NLC
1 x 10

Band leg curls
L x 30

PMRH
1 x 20
*

2 Likes
2325

What are your best geared lifts?