My Strength Training Log 2016-20XX

Training Training Logs
505

7/14/20
DE upper
(WAH)

Speed bench
190x5x9

CG bench
160x25

Ultra CG bench
160x8x8

Decline pullover
85x8 95x8x7

Underhand reverse fly
3x25

Band kickbacks
3x15

Band pushdown
3x25

506

7/15/20
Max effort lower
(WAH)

4ā€ block deadlift
+average bands
155/180/290/330/350/370/400/420x1

Lunges
3x10

Ab wheel
+55x10x3

RH
3x25

GHR
4x8

507

7/17/20
Max effort upper
(WAH)

Band bench press
+MM bands
135/140/155/166/180/190/190x1
90x16

Ultra CG bench
180x6x2 180x8x4

BB row
180x8x8

One arm landmine press
110x5x5

Pec slides
4x10

Band pushdown
3x25

508

7/18/20

Superset
BB curls / Incline Tate press
95x8x3 / 50s x 8 x 3

Superset:
Incline curls / Band kickbacks
3x8 / 3x15

Superset
Concentration curls / band kickbacks
3x8 / 3x15

509

7/19/20
DE lower
(WAH)

Speed squat
245x5x5

Pulldown abs
3x15

RH
3x25

GHR
4x8

510

7/20/20
DE upper
(WAH)

Speed bench
160x5x9

CG bench
160x26

Ultra CG bench
160x8x8

BB row
180x8x8

One arm landmine press
77.5x19

Underhand reverse fly
3x25

Pec slides
3x10

Band pushdown
3x30

511

7/21/20

Superset
BB curls / Incline Tate press
95x8x3 / 50x8x3

Superset:
Incline curls / Incline Tate press
3x8 / 50x8x3

Superset
Concentration curls / band kickbacks
3x8 / 3x15

Superset
Reverse grip curls / standing wrist curls
3x8 / 3x10

512

7/22/20
Max effort lower
(WAH)

Squats
250/280/300/325/345/350x1

Ab wheel
+55x10x3

RH
3x25

GHR
4x8

513

7/24/20
Max effort upper
(WAH)

Bench press
225/245/260/280/290x1 302x0
180x23

Ultra CG bench
180x6 180x8x5

CSBB row
155/165/175x8 180x8x5

One arm landmine press
110x5x5

Underhand reverse fly
3x25

Band pushdown
3x30

Pec slides
4x10

514

7/25/20

Superset
BB curls / Incline Tate press
95x8x3 / 50x8x3

Superset:
Incline curls / Incline Tate press
3x8 / 50x8x3

Superset
Concentration curls / band kickbacks
3x8 / 3x15

Superset
Reverse grip curls / standing wrist curls
3x8 / 3x10

515

7/26/20
DE lower
(WAH)

Speed squats
225x5x5

Speed deadlift
290x1x6

Ab wheel
+55x10x3

Band pulldown abs
3x10

Band trunk twist
3x15

GHR
4x8

516

7/27/20
DE upper
(WAH)

Speed bench
180x5x9

CG bench
160x26

Ultra CG bench
160x8x8

Band pushdown
3x25

CSDB row
50x30x3

One arm landmine press
77.5 x 20

Underhand reverse fly
3x25

Pec slides
3x10

Reverse grip band pushdown
3x20

517

7/29/20
Max effort lower
(WAH)

4ā€ block deadlift
+Green bands
155/180/290/360/390/410/425/440x1(HPR)

Ab wheel
+55x10x3

Band pulldown abs
3x10

GHR
4x8

518

7/31/20
Max effort upper
(WAH)

Band bench press
+MM bands
135/145/155/160/175/190/205x1
90x16

Ultra CG bench
180x8x6

CSBB row
180x8x8

One arm landmine press
110x5x5

Underhand reverse fly
3x25

Band pushdown
3x30

Pec slides
4x10
(Incline)
1x10

519

8/1/20
(WAH)

Superset
BB curls / Incline Tate press
95x8x3 / 50x8x3

Superset:
Incline curls / One arm Tate press
3x8 / 3x20

Superset
Concentration curls / band kickbacks
3x8 / 3x15

Superset
Reverse grip curls / seated BB wrist curls
3x8 / 3x10

520

8/2/20
DE lower
(WAH)

Speed squats
245x5x5

Speed deadlift
320x1x6

Ab wheel
+55x10x3

GHR
4x8

RH
3x25

521

8/3/20
DE upper
(WAH)

Speed bench
190x5x5

CG bench
165x22

Ultra CG bench
165x8x8

CSDB row
50x30x3

One arm landmine press
80x20

Underhand reverse fly
3x20

Band pushdown
3x33

Pec slides
3x10

Reverse grip pushdown
3x20

522

8/5/20
Max effort lower
(WAH)

Band squats
+strong bands
180/205/225/246/265/275/295x1(HPR)
155x15

Ab wheel
+55x10x3

Band pulldown abs
3x20

GHR
4x8

523

8/8/20
Max effort upper
(WAH)

Bench press
225/245/260/280x1 305x0
185x20

Ultra CG bench
180x8x6

CSBB row
180x8x8

One arm landmine press
112x5x5

Underhand reverse fly
3x15

Band pushdown
3x33

Pec slides
6x10

Reverse grip band pushdown
3x25

524

8/9/20
DE lower
(WAH)

Speed squats
+light bands
205x2x8

Speed deadlift
260x1x6

Pulldown abs
3x20

GHR
4x8