My Strength Training Log 2016-20XX

9/22/16
Max effort upper

4 board press
BBx50
95x15
135x5
185x1
225x1

  • 4 board
    225x1
    245x1
    275x1
    300x1
    315x1
    335x1
    365x1
    385x1
    390x1
    225x27

OH BB extension
95x10x3

BB curls
95x8x3

Behind back wrist curls
95x10x3

Seated cable row
3x10

Band pushdowns
Mx100

Previous week was a deload.

10/3/16
DE upper

Speed bench with bands
BBx50
95x15
135x5

  • doubled mini bands
    BBx5
    95x1
    115x1
    135x3x9

CG decline
155x20
185x20

Bench dips
3x20

CG chins
3x10

Cable triceps kick backs
3x20

Concentration hammer curls
35x20x3

Band lateral raise
MMx15x2

Band front raise
MMx15x2

Band pull apart
MMx20x2


10/4/16
Max effort lower

Equipped deadlift (sumo)
BBx20
135x5
225x2
315x1

  • Inzer Leviathan on backward
    315x1
    405x1
    495x1 (felt fairly easy)
    545x0
    545x0
    I couldnā€™t get the bar past lower thigh. Need to do more sumo since I do my raw deadlifting conventional. This was my first time using the Leviathan for deadlifting.

Russian leg curls
1x5
1x8
1x10

10/6/16
Max effort upper

Reverse band 1 board press
BBx50
95x15
135x5
185x1
225x1

  • reverse strong bands & 1 board
    315x1
    365x1
  • reverse light bands
    405x1
    455x1
    495x1
    545x1
    555x1
    495x1

1 board press
225x16

Weighted bench dips
BWx20
95x10
135x10
95x10x3

CS DB row
65s x 10 x 3

Reverse grip preacher curls
45x8
65x8x2

Band pushdowns
Lx100x2

Band lateral raise
MMx15x3

Band front raise
MMx15x3

Band pull apart
MMx20x3

10/10/16
DE upper

Speed bench with bands
BBx50
95x15
135x5

  • doubled mini bands
    BBx5
    95x1
    115x1
    135x1
    140x3x9

DB decline
70s x 20 x 2

DB kick backs
3x10

Hammer strength dips
6 plates x 20 x 3

CSR machine
200x8
220x8
230x8

Cable CG seated row
3x8

DB hammer curls
50s x 8 x 3

Band lateral raise
MMx15x3

Band front raise
MMx15x3

Band pull apart
MMx20x3

DB shrugs
50s x 50

10/11/16
Max effort lower

Reverse band squats - sumo
BBx10
95x5
135x5
185x1
225x1

  • reverse strong bands
    315x1
    365x1
    405x1
    455x1
    495x1
    555x1
    495x1

Good mornings
135x10x3

Abs wheel
BWx10
25x10
35x10
45x10

Russian leg curls
1x6
1x8
1x10

Side crunches
3x10

10/14/16
Max effort upper

Reverse band 2 board press
BBx50
95x15
135x5
185x1
225x1

  • reverse strong bands & 2 board
    315x1
    365x1
    405x1
    455x1
    495x1

CG 2 board press

  • slingshot
    225x20

Bench dips
95x10x2
115x10
135x10
155x10
135x10
115x10
95x10

CG chins
4x10

Pushdowns
1x50

Alternating DB curls
50s x 8 x 3

10/17/16
DE upper

Speed bench with chains
BBx50
95x15
135x5

  • 120# chains
    BBx5
    95x1
    115x1
    135x3x9

OH BB extension
BBx30x3

CSR machine
200x8
220x8
230x8

Rope pushdowns
3x30

Hammer curls
35s x 20 x 3

Band lateral raise
MMx15x3

Band front raise
MMx15x3

Band pull apart
MMx20x3

External rotation
1x50

10/20/16
ME upper

3 board press with chains
BBx50
95x15
135x5
185x1
225x1

  • 55# chains
    BBx5
    95x1
    135x1
    185x1
    225x1
    245x1
    275x1
    305x1
    310x1(PR)

4" lockouts
225x1
315x1
385x1
405x1
455x1x3

Bench dips
95x10x2
115x10
135x10
155x10
185x6
135x10

BB curls
95x8x3

OH EZ bar extensions
3x30

CG cable rows
3x10

Band lateral raise
MMx15x3

Band front raise
MMx15x3

Band pull apart
MMx20x3

10/24/16
DE upper

Speed bench with bands
BBx50
95x15
135x5

  • doubled mini bands
    BBx5
    95x1
    115x1
    135x1
    145x3x9

CG incline
135x20x2

DB shrugs
100s x 30 x 2

Ring dips
BWx10x3

CG chins
3x10

V-bar pushdowns
3x20

Hammer curls
50s x 8 x 3

Band lateral raise
MMx15x3

Band front raise
MMx15x3

Band pull apart
MMx20x3

10/25/16
Max effort lower

Sumo rack pulls with chains
Rack set about 4" below knee
BBx20
135x5
225x1
+120# chains
BBx5
135x1
225x1
315x1
365x1
405x1
455x1
405x1

Hip machine abductions & adductions
100x10x3 both ways

Standing pulldown abs
3x10 sumo stance

Russian leg curls
1x5
1x8
1x10

10/27/16
Max effort upper

4 board press with bands
BBx50
95x15
135x5
185x1
225x1

  • doubled mini bands & 4 board
    BBx5
    95x1
    135x1
    185x1
    225x1
    245x1
    275x1
    300x1
    305x1

5" lockouts
225x1
275x1
315x1
365x1
405x1

JM press
95x20
115x15
135x10
115x15
95x20

CSDB rows
70s x 8 x 4

OHBB extensions
BBx30x3

Reverse flies
3x10

Alternating DB curls
50s x 8 x 3

Band lateral raise
MMx15x3

Band front raise
MMx15x3

11/6/16
DE upper

Speed bench with bands
BBx50
95x15
135x5

  • doubled mini bands
    BBx5
    95x1
    115x1
    135x1
    140x3x9

JM press
95x20 115x20
135x20

CS BB row
135x10 155x10
185x10x2

V-bar pushdowns
5x10

Preacher BB curls
65x8 85x8
95x8

BB Shrugs
135x20 225x20
315x20

11/8/16
Max effort lower

Equipped box squats
BBx15
135x5
185x3
225x1

  • Inzer Leviathan
    315x1
    365x1
    405x1
    455x1
    495x1(PR)

Quad extensions
5x5

Russian leg curls
1x6
1x8
1x10

Side crunches
3x10

11/11/16
Max effort upper

Reverse band bench
BBx50 95x15
135x5 185x1
225x1

  • reverse strong bands
    315x1 365x1
    405x1 455x1
    495x1 545x1

5" lockouts
225x1 315x1
405x1 425x1x4

JM press
95x20 115x10
135x5 115x5
175x5 185x5
155x5

Bench dips
95x10 115x10
135x10 95x15

Wide grip chins
3x10

CG cable rows
3x8

Alternating DB curls
50s x 8 x 3

External rotation
1x50

Internal rotation
3x10

11/14/16
DE upper

Speed bench with bands
BBx50 95x15 135x5

  • doubled mini bands
    BBx5 95x1 115x1
    135x1 145x3x9

OH CG rack press
95x20x3

Pushdowns
3x15

CSR machine
200x15x3

EZ bar curls
80x8
90x8
100x8

Band pull apart
MMx20x3

External rotation
1x50

Internal rotation
3x10

11/17/16
Max effort upper

Reverse band 1 board press
BBx50
95x15
135x5
185x1
225x1

  • reverse strong bands and 1 board
    315x1
    365x1
    405x1
    455x1
    495x1
    Reverse grip
    315x1
    365x1
    405x1

Reverse band JM press
315x5x5

Weighted CG chins
30x5
50x5x3

Rope pushdowns
3x15

Hammer curls
50s x 8 x 3

Band lateral raise
MMx15x3

Band front raise
MMx15x3

Band pull apart
MMx20x3

11/18/16
Max effort lower

2" block reverse band deadlift
sumo
BBx20 135x5
225x1

  • reverse strong bands
    225x1 315x1
    405x1 495x1
    585x1 595x1

Russian leg curls
1x5 1x10x2

Side crunches
3x10

11/21/16
DE upper

Speed bench with bands
BBx50 95x15 135x5

  • doubled mini bands
    BBx5 95x1 115x1
    135x1 140x1 150x3x9

CG incline
135x20x2

Incline Tate press
50s x 8 60s x 8
65s x 8 x 2

CSDB rows
80s x 8 x 3

DB lateral raise
3x15

One arm reverse grip pushdowns
3x20

DB hammer concentration curls
35sx20x3


11/22/16
Max effort lower

Box squats with bands
BBx20 135x5
185x2 225x2

  • choked strong bands
    BBx5 135x1
    185x1 225x1
    245x1 275x1
    305x1 315x1

Ab wheel
25# x 10
35# x 10
45# x 10

Quad extensions
3x20

Russian leg curls
3x10

11/25/16
Max effort upper

2 board press with bands
BBx50 95x15 135x5
185x1 225x1 + doubled mini bands
BBx5 95x1 115x1
135x1 155x1 185x1
205x1 225x1 250x1
290x0 290x0

5" lockouts
225x1 315x1 365x1
405x1 425x1 430x1

Dips
BWx10 +45# x 6
+90# x 6 x 2
+45# x 10

Seated cable row
3x10

Standing BB curls
95x8x3

Pushdowns
6x10

Band lateral raise
MMx15x3

Band front raise
MMx15x3

Band pull apart
MMx20x3

11/28/16
DE upper

Speed bench
(All sets pinkie on ring)
BBx50 95x15
135x5 155x1
175x1 185x1
205x1 225x3x9

JM press
95x20 115x20 135x20

V-bar pushdowns
6x10

PB forearm curls
3x20

CSR machine shrugs
245x10x3

Alternating DB curls
50s x 8 x 3

External rotation
1x50

Internal rotation
3x10