My Strength Training Log 2016-20XX

Training Training Logs
362

9/29/19
DE lower

Speed box squat
200x5x5

Speed deadlift
265x1x6

Wide chins
3x8

Ab wheel
1x10 +25x10 +35x10

R leg curls
3x10

363

9/30/19
DE upper

Speed bench
155x5x9

CG incline
135x20x2

OH EZ extensions
70/90/90x8

Straight bar floor extensions
80x8x3

DB floor rollbacks
45x12x4

Hammer curls
1x20

364

10/2/19
Max effort lower

Concentric pin squats
Pin 9
135/185/225/275/315/365/370x1

Box squat
225x16

Wide chins
3x8

Ab wheel
+25x10 +35x10/10

R leg curls
3x10

365

10/4/19
Max effort upper

Floor press
230/255/265/275/295x1 310x0

CG floor press
225x6/6/5

JM press
135x8x12

Wide chins
4x8

Concentration curls
3x10

366

10/6/19
DE lower

Speed box squat
225x5x5

Speed deadlift
295x1x6

CSR
6x6

367

10/7/19
DE upper

Speed bench
175x5x9

CG incline
135x20x2

CG pull-up
3x8

Pushdowns
3x20

DB row
2x20

Hammer curls
2x20

368

10/9/19
Max effort lower

2ā€ block deadlift
+mini bands +120# chains
135/225/315/415/405x1

Wide chins
3x8

Ab wheel
25/35/35x10

RLC
2x10

369

10/11/19
Max effort upper

CG bench
225/245/265/275x1 295x0
225x6/6/5

CG pull-up
4x8

Decline JM press
135x10x6

Decline DB rollbacks
45/45/50/50/50/50x10

DB curls
3x15

370

10/19/19
DE lower

Speed squat
240x5x5

Speed deadlift
320x1x6

Wide chins
3x8

Reverse grip pushdown
3x20

RLC
1x10

371

10/21/19
DE upper

Speed bench
185x5x5

OH pin press
135x10x4

CG pull-up
3x10

Decline cable flyes
3x20

Wide grip pushdown
10x10

Reverse grip cable curls
3x15

372

10/23/19
Max effort lower

Reverse band squat
+reverse green bands
315/365/405/455/475/490x1

Free weight: 225x16

Wide chins
3x8

Ab wheel
25/35/45x8

373

10/25/19
Max effort upper

Reverse band bench
+reverse blue bands
315/335/365/365/365/365/365/365/370x1

CG bench
225/6/6/5

CG pull-up
4x8

JM press
135/145/155/155x6

DB curls
3x15

374

10/26/19
DE lower

Speed squats
200x5x5

Pulldown abs
3x10

Quad extension
3x10

Incline curls
3x10

Posterior BB shrugs
135x30x3

Isolated kick back
35/35/40/40x6

Posterior wrist curls
95x10x3

375

10/28/19
DE upper

Speed bench
155x5x9

Decline cable flyes
4x20

JM press
155x6x4

Wide chins
4x8

OH extension
80/90/90/80x8

External rotation
3x20

Hammer curls
1x40

376

10/30/19
Max effort lower

4ā€ block deadlift
+120# chains
135/225/315/405/460/415x1

Band leg curls
Lx10x3

Ab wheel
25/35/45x8

CG pull-up
3x8

Reverse grip BB curls
3x10

377

11/1/19
Max effort upper

Chain bench
+120# chains
135/155/175/185/205x1 230x0 230x1(PR)

CG bench
225x6/6/7

Wide chins
3x10

Incline Tate press
50/55/60x8

CSDB row
3x8

Reverse grip pushdown
2x20

Hammer curls
2x20

378

11/2/19
DE lower

Speed squats
225x5x5

Speed deadlift
295x1x6

CG pull-up
3x8

Quad extensions
3x10

Leg raise
3x15

DB extension
10x100

RLC
6x6

379

11/4/19
DE upper

Speed bench
175x5x9

JM press
160x6x4

Decline cable flyes
4x20

Wide chins
4x8

Reverse grip pushdown
3x20

Underhand reverse flyes
3x12

Hammer curls
2x20

380

11/6/19
Max effort lower

Band box squat
+green bands
225/245/275/300/315/330x1
Free weight
225x17

Ab wheel
25/35/45x8

CG pull-up
3x8

Quad extensions
3x10

381

11/8/19
Max effort upper

Band floor press
+quaded minis
95/115/135/145/155/165/175x1

CG floor press
225x5x3

Weighted Wide chins
25x6x3

BB curls
95x8x3