My Strength Training Log 2016-20XX

Training Training Logs
909

12/16/21
Max effort lower

Squats
225/245/275/315/335/360x1 375x2-fail
12” box
170x10x3

Ab wheel
+55x8x6

RH
4x20

GHR
4x8

910

12/17/21
Heavy upper

Bench press
240x3x2

Wide grip bench press
195x8x3

Narrow grip bench press
195x8x3

Lateral raise
7x15

Super set:
Reverse fly / Hammer conc. curls
3x10 /3x10

Super set:
Seated wrist curls / standing wrist curls
6x10 / 4x10

911

12/18/21
Upper assistance

Super set:
EZ press / EZ pullover
4x10 / 4x10

Super set:
EZ press / Reverse BB row
4x10 / 4x8

Super set:
One arm Pushdown / Cable lateral pulldown
4x10 / 4x20

OH EZ extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x3

1 Like
912

12/19/21
DE lower

Speed squat
250x5x8

Speed deadlift
320x1x6

Ab wheel
+55x8x6

RH
4x20

GHR
4x8

1 Like
913

12/20/21
Light upper

Bench press
195x6x3

Wide grip bench press
175x8x3

Narrow grip bench press
175x8x3

Lateral raise
7x15

Superset:
Seated hammer curls / Reverse fly
3x10 / 3x10

Super set:
Seated wrist curls / Standing wrist curls
95x10x6 / 120x10x4

1 Like
914

12/21/21
Upper assistance

Super set:
EZ bar press / EZ pullover
4x15 / 4x8

Super set:
EZ bar extension / Reverse BB row
4x10 / 4x8

Super set:
Reverse grip pushdown / Cable lateral pulldown
4x10 / 4x20

1 Like
915

12/22/21
Max effort lower

6” block deadlift
155/225/315/405/465/500/540x1
460x5

Ab wheel
+55x8x6

RH
4x20

GHR
4x8

Band pulldown abs
Dbl MMx20x4

1 Like
916

12/23/21
Lower assistance

Kneeling squats
405x5x5

Leg raise/reverse crunch
5x10/5x10

One leg calf press
5x10

EZ toe raise
5x12

1 Like
917

12/24/21
Heavy upper

Bench press
215x3 220x1 230x3 240x1 250x3

Wide grip bench press
200x8x3

Narrow grip bench press
200x8x3

Lateral raise
7x15

Super set:
Reverse fly / Hammer conc. curls
3x10 /3x10

Super set:
Seated wrist curls / standing wrist curls
6x10 / 4x10

1 Like
919

12/26/21
DE lower

Speed squat
250x5x8

Ab wheel
+55x8x6

RH
4x20

GHR
4x8

1 Like
920

12/27/21

2” block deadlift
155/225/315/405x1

1 Like
921

12/28/21

Competition bench
180/190/200/210/220/230x1

1 Like
922

1/2/22
Mock push pull meet

Bench
1st - 260 good lift
2nd - 270 good lift
3rd - 280 good lift

Deadlift
1st - 500 good lift
2nd - 525 miss
3rd - scratch

1 Like
923

1/3/21
Light upper

Bench
95x10

Wide grip bench
95x10

Narrow grip bench
95x10

Lateral raise
1x15

Reverse fly
1x10

Hammer curls
1x8

1 Like
924

1/4/21
Upper assistance

EZ press
3x10

EZ pullover
3x8

Band pushdown
3x10

Reverse BB row
3x8

1 Like
925

1/10/22
Light bench

Bench press
165x15x3

Wide grip bench press
145x10x3

Narrow grip bench press
145x10x3

Lateral raise
7x15

Superset:
Seated hammer curls / Reverse fly
3x10 / 3x10

926

1/11/22
Bench assistance

Superset:
EZ push / EZ pullover
4x15 / 4x8

Superset:
Tate press / Reverse BB row
4x10 / 4x8

Superset:
Reverse grip pushdown / Cable lateral pulldown
4x10 / 4x20

927

1/13/22
Max effort lower

Band squats
+Strong bands
225/245/260/285/315/340/355/365x1
12" box
160x10x3

Ab wheel
+55x8x6

RH
4x20

Band pulldown abs
Dbl MMx20x4

GHR
4x8

928

1/14/22
Heavy upper

Bench press
180x10x3

Wide grip bench press
155x10x3

Narrow grip bench press
155x10x3

Lateral raise
7x15

Super set:
Reverse fly / Hammer conc. curls
3x10 /3x10

Super set:
Seated wrist curls / standing wrist curls
1x10 / 1x10

929

1/15/22
Upper assistance

Super set:
EZ press / EZ pullover
4x10 / 4x8

Super set:
EZ press / Reverse BB row
4x10 / 4x8

Super set:
One arm Pushdown / Cable lateral pulldown
4x10 / 4x20

OH EZ extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x2