My Strength Training Log 2016-20XX

Training Training Logs
342

8/10/19
DE upper & lower

Speed bench
+mini bands
155x5x9

Speed squats
+average bands
195x5x5

Speed deadlift
+monster mini bands
265x1x6

Wide chins
5x8

Superset:
1 arm reverse grip pushdown 6x6
1 arm pushdown 6x6

Hammer curls
2x20

Russian leg curls
3x10

Ab wheel
3x10

343

8/23/19
Max effort upper

Floor press
225/245/265/275/285/285/285/285x1

CG bench
225x5x3

JM press
3x10

OH kettlebell extension
3x10

BB curl
3x10

344

8/24/19
DE upper & lower

Speed box squat
220x5x5

Chins
3x8

Speed bench
170x5x9

Pullover machine
1x20

345

8/30/19
Max effort upper & lower

CG bench
225/245/265/275/285/265x1

2ā€ block band deadlift
+mini bands & monster mini bands
135/225/315/405/455x1

EZ bar skull crushers
70/80/90/100x10

EZ bar reverse grip curls
70x8x3

Reverse pec deck
1x50

346

8/31/19
DE upper & lower

Speed box squat
235x5x5

Chins
3x10

Speed bench
185x5x9

Pec dec
1x50

DB curls
50x10x3

DB shrugs
50x100

347

9/4/19
Max effort lower

Reverse band squats
(New setup)
+Reverse green bands
315/365/405/425/455/475/485x1
Raw: 225x10

Hip ext rotation
3x10

Russian leg curls
2x10

348

9/6/19
Max effort upper

Reverse band bench
(New set up)
+reverse blue bands
315/365/375/385x1 405x0 405x1

CG bench
225x5x3

JM press
135x10x3

Chins
3x10

Incline Tate press
50x8x3

Hammer curls
2x20

349

9/7/19
DE lower

Speed squats
200x5x5

Speed deadlift
265x1x6

1 hand pushdown
3x10

PB curls
3x10

Russian leg curls
2x10

Ab wheel
2x10

350

9/9/19
DE upper

Speed bench
155x5x9

CG incline
135x20x2

Chins
3x8

Incline Tate press
50/50/55x8

DB pullover
75/85/85x8

One hand band pushdown
9x9

Hammer curls
2x20

351

9/11/19
Max effort lower

4ā€ block deadlift
+Monster mini bands
135/225/315/405/455/465/475/495x1(PR)

Crunch machine
3x8

Russian leg curls
2x6

352

9/13/19
Max effort upper

Band bench press
+Monster mini bands
95/115/135/155/175/185/195/200/205/210x1

CG bench
225x6/5/5

Wide chins
3x8

DB rollbacks
50x10x3

Upright BB row
95x8x3

DB row
80x10x3

Band pushdown
MMx9x9

Hammer curls
2x20

353

9/14/19
DE lower

Speed squat
220x5x5

Farmers walk
100x50 yds

1 arm DB clean press
50/60x1

Russian leg curls
2x10

354

9/16/19
DE upper

Speed bench
175x5x9

CG pull-up
6x8

45 degree CG incline
135x15

30 degree CG incline
135x20

EZ bar extension
80/90/100x10

DB extension
25x3x10

Hammer curls
2x20

355

9/18/19
Max effort lower

Band box squats
+green bands
225/245/275/285/300/315/320/325x1
Free weight
225x15

Wide chins
3x8

Ab wheel
1x10
+25#
2x10

Russian leg curl
2x10

356

9/20/19
Max effort upper

Band floor press
+quaded mini bands
95/115/125/135/145/145/145x1 145x2

CG bench
225x6/6/5

Pull ups
3x8

Incline Tate press
55x8x3

CS DB row
70x8x3

OH EZ extension
70/80/90x10

Lateral raise
3x15

357

9/22/19
DE lower

Speed box squat
240x5x5

Speed deadlift
313x1x6

CG pull-up
5x8

Russian leg curls
3x10

358

9/23/19
DE upper

Speed bench
185x5x9

CG incline
135x20x2

Wide chins
3x8

DB rollbacks
3x10

DB row
90x8x3

DB curls
3x10

359

9/25/19
Max effort lower

6ā€ block deadlift
135/225/315/405/495/560x1(PR)

CG pull-up
3x8

R leg curls
3x10

Ab wheel 2x15

360

9/27/19
Max effort upper

1 board press
225/245/265/275/295/305x1 325x0

CG bench
225x6/6/5

JM press
135/145/150x8

Incline Tate press
55x8x3

DB rollbacks
50x8x3

BB skulls
85x8x3

DB curls
3x10

361

9/28/19
Bench accessories

CS BB row
145/155/160x10

CG Chins
3x8

CSDB row
75x8x3

DB pullover
75/85/95x8