My Strength Training Log 2016-20XX

Training Training Logs
1252

12/20/22
Upper assistance

Super set:
EZ press / Chin ups
4x15 / 4x10

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

Super set:
One arm JM pushdown / Lateral pulldown
4x10 / 4x20

Super set
EZ press negatives / Preacher DB curl negatives
25s-10 reps 25s-10 reps x3 (last set BFR) / 25s-10 reps 25s-10 reps x3 (last set BFR)

2 Likes
1253

12/21/22
Max effort lower

Squats
+Top squat attachment
225/245/285/300/340/380x1
12" box 205x10x3

NLC
4x8

Ab wheel
+55#x10x6

RH
3x30

1 Like
1254

12/22/22
Lower assistance

Good mornings
5x5

DB Bulgarian Split Squats
3x10

Giant set:
Band pulldown abs / Calf press / Band side pushdowns / Reverse calf press / Band trunk twist
2L+Mx25x3 / 3x15 / 3x10 / 3x20 / 3x10

2 Likes
1255

12/23/22
Heavy bench

Bench press
203x8x3

Wide grip bench press
169x10x3

Narrow grip bench press
169x10x3

Lateral raise
7x15

Super set:
Bent over rear delt row / Seated hammer curls
3x12 / 3x10

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

2 Likes
1256

12/24/22
Upper assistance

Super set:
EZ press / Chin ups
4x10 / 4x10

Super set:
Tate press / BB row
4x10 / 4x8

Super set:
One arm pushdown / Lateral pulldown
4x10 / 4x20

Super set
EZ press / Preacher DB curl
3x5 (last set BFR) / 3x5 (last set BFR)

2 Likes
1257

12/25/22
DE lower

Super set:
Speed squat / Speed Deadlift
260x4x8 / 265x1x6

Giant set:
Ab wheel / NLC / RH
+55#x10x6 / 4x8 / 3x30

1 Like
1258

12/26/2022
Light bench

Bench press
186x12x3

Wide grip bench press
161x10x3

Narrow grip bench press
161x10x3

Lateral raise
7x15

Superset:
Rear delt row / Seated hammer curls
3x12 / 3x10

Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10

2 Likes
1259

12/27/22
Upper assistance

Super set:
EZ press / Chin ups
4x15 / 4x10

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

Super set:
One arm JM pushdown / Lateral pulldown
4x10 / 4x20

Super set
EZ press negatives / Preacher DB curl negatives
25s-10 reps 25s-10 reps x3 (last set BFR) / 25s-10 reps 25s-10 reps x3 (last set BFR)

2 Likes
1260

Oh yeahhhh pb posting time!

1 Like
1261

12/29/22
Max effort lower

6ā€ block deadlift
155/225/315/405/505/560x1(PR)
480x4

NLC
4x8

Ab wheel
+55#x10x6

RH
4x20

2 Likes
1262

12/30/22
Heavy bench

Bench press
213x8x3

Wide grip bench press
174x10x3

Narrow grip bench press
174x10x3

Lateral raise
7x15

Super set:
Bent over rear delt row / Seated hammer curls
3x12 / 3x10

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

2 Likes
1263

12/31/22
Upper assistance

Super set:
EZ press / Chin ups
4x10 / 4x10

Super set:
Tate press / BB row
4x10 / 4x8

Super set:
One arm pushdown / Lateral pulldown
4x10 / 4x20

Super set
EZ press negatives / Preacher DB curl negatives
25s-10 reps 25s-10 reps x3 (last set BFR) / 25s-10 reps 25s-10 reps x3 (last set BFR)

2 Likes
1264

1/1/23
DE lower

Super set:
Speed squat / Speed Deadlift
285x5x5 / 320x1x6

Giant set:
Ab wheel / NLC / RH
+55#x10x6 / 4x8 / 3x30

2 Likes
1265

1/2/2022
Light bench

Bench press
193x10x3

Wide grip bench press
165x10x3

Narrow grip bench press
165x10x3

Lateral raise
7x15

Superset:
Rear delt row / Seated hammer curls
3x12 / 3x10

Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10

2 Likes
1266

Can you do a JM press correctly? Iā€™ve been trying for a while and every instructional video I watch ends up being futile. I donā€™t know if Iā€™m dumb or what. Plus, itā€™s been said you can load a ton of weight on for them, but the way Iā€™m trying to execute it, I only have quarters on the bar.

1267

Yes, but I stopped doing them when the pandemic started. I was up to roughly sets of 180, but now i have some elbow pain and the quarters hurt my elbow. I think the key is the wrist curling. Also at first I would kind of tuck my elbows, but after seeing a video of JM explaining them I realize you are supposed to flare the elbows 45 degrees. I have to force the flare.

Did you see the video of JM himself explaining them? Its pretty good.

1 Like
1268

I have not, but Iā€™ll take a look for it. Thank you sir!

1 Like
1269

1/3/23
Upper assistance

Super set:
EZ press / Chin ups
4x15 / 4x10

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

Super set:
One arm JM pushdown / Lateral pulldown
4x15 / 4x20

Super set
EZ press negatives / Preacher DB curl negatives
25s-10 reps 25s-10 reps x3 (last 2 sets BFR) / 25s-10 reps 25s-10 reps x3 (last 2 sets BFR)

2 Likes
1270

1/4/23
Max effort lower

Band Squats
+Top squat attachment
+Strong bands
225/245/285/300/330x1 353x2(PR)
12" box 173x10x3

NLC
4x8

Ab wheel
+55#x10x6

RH
3x30

Band pulldown abs
2L+Mx25x3

2 Likes
1271

1/5/23
Lower assistance

Good mornings
5x5

DB Bulgarian Split Squats
3x10

Giant set:
Band pulldown abs / Calf press / Band side pushdowns / Reverse calf press / Band trunk twist
2L+Mx20x4 / 4x15 / 4x10 / 4x20 / 4x10

2 Likes