My Strength Training Log 2016-20XX

Training Training Logs
1332

3/20/23
DE Upper

Speed bench
+Mini bands
150x3x10

Bench press
194x10x2

Wide grip bench
166x10x2

Narrow grip bench
166x10x2

Lateral raise
7x15

Giant set:
Rear delt row / Seated hammer curls / JM press
3x12 / 3x10 / 3x6

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

2 Likes
1333

3/21/23
Upper assistance

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

1 Like
1334

3/23/23
Max Effort Lower

Squats
+Top squat attachment
225/245/285/300/343x1
-Top squat attachment
383x1
12" box
+Top squat attachment
207x10x3

NLC
4x8 (BFR)

Ab wheel
+55#x10x6

1 Like
1335

3/24/23
Max effort upper

Floor press
185/210/230/250/270/280/290/295x1

Bench press
224x5x3

Wide grip floor press
184x10x2

Narrow grip floor press
184x10x2

Lateral raise
7x15

Giant set:
Rear delt row / Concetration hammer curls / JM press
3x12 / 3x10 / 3x10

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

2 Likes
1336

3/25/23
Upper assistance

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

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

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

Super set
OH EZ press / Preacher DB curl
1x30/20/15/15 (All sets BFR) / 1x30/20/15/15 (All sets BFR)

2 Likes
1337

3/26/23
DE lower

Super set:
Speed squat / Speed 2" deficit deadlift
(+choked L & MM bands) 235x2x8 / 315x1x8

NLC
4x10 (all sets BFR)

Ab wheel
+55#x10x6

2 Likes
1338

3/27/23
DE Upper

Speed bench
+Mini bands
165x3x8

Bench press
196x10x2

Wide grip bench
169x10x2

Narrow grip bench
169x10x2

Lateral raise
7x15

Giant set:
Rear delt row / Seated hammer curls / JM press
3x12 / 3x10 / 3x6

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

2 Likes
1339

3/28/23
Upper assistance

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

Super set:
DB rollbacks / 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
1340

3/29/23
Max effort lower

2ā€ Block Deadlift
155/225/315/405/500/536x1(PR)
455x5

Superset:
NLC / Ab wheel
4x8 (all sets BFR) / +55#x10x6

RH
4x20

2 Likes
1341

3/30/23
Lower assistance

Good mornings
5x5

DB Bulgarian Split Squats
3x10 (all sets BFR)

Giant set:
Band pull down abs / One leg calf press / Band trunk twist / Reverse calf raise / Dragonflies
2L+Mx25x4 / 4x15 / 4x10 / 4x20 / 4x10

2 Likes
1342

3/31/23
Max effort upper

Band bench press
+doubled mini bands
180/200/215/233/240/250x1

Bench press
231x5x2

Wide grip bench press
190x10x2

Narrow grip bench press
190x10x2

Lateral raise
7x15

Giant set:
Rear delt row / Concetration hammer curls / JM press
3x12 / 3x10 / 3x10

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

2 Likes
1343

4/1/23
Upper assistance

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

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

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

Super set
OH EZ press / Preacher DB curl
1x30/20/15/15 (All sets BFR) / 1x30/20/15/15 (All sets BFR)

2 Likes
1344

4/2/23
DE lower

Super set:
Speed squat / Speed 2" deficit deadlift
(+choked L & MM bands) 195x2x12 / 300x2x12

NLC
4x10 (all sets BFR)

Ab wheel
+55#x10x6

Hanging knee raise
3x10

2 Likes
1345

4/3/23
DE Upper

Speed bench
+Mini bands
135x3x12

Bench press
200x8x2

Wide grip bench
174x10x2

Narrow grip bench
174x10x2

Lateral raise
7x15

Giant set:
Rear delt row / Seated hammer curls / JM press
3x12 / 3x10 / 3x6

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

3 Likes
1346

4/4/23
Upper assistance

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

Super set:
DB rollbacks / Reverse BB row
4x10 / 4x8

Super set:
R grip 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
1347

4/5/23
Max effort lower

Band Squats
+Top squat attachment
+Strong bands
225/245/285/300/330/335/367.5x1
12" box 176x10x3

NLC
4x8 (BFR)

Ab wheel (roll outs)
+55#x10x6

RH
3x30

3 Likes
1348

4/6/23
Lower assistance

Good mornings
5x5

DB Bulgarian Split Squats
3x10 (all sets BFR)

Giant set:
Band pull down abs / One leg calf press / Band trunk twist / Reverse calf raise / Dragonflies
2L+Mx25x4 / 4x15 / 4x10 / 4x20 / 4x10

1 Like
1349

4/7/23
Max effort upper

Reverse band floor press
+reverse strong bands
225/245/275/315/325/340x1

Bench press
242x5x2

Wide grip floor press
199x10x2

Narrow grip floor press
199x10x2

Lateral raise
7x15

Giant set:
Rear delt row / Concetration hammer curls / JM press
3x12 / 3x10 / 3x10

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

2 Likes
1350

4/8/23
Upper assistance

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

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

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

Super set
OH EZ press / Preacher DB hammer curl
1x30/20/15/15 (All sets BFR) / 1x30/20/15/15 (All sets BFR)

2 Likes
1351

4/9/23
DE lower

Super set:
Speed squat / Speed 2" deficit deadlift
(+choked L & MM bands) 215x2x10 / 310x2x10

NLC
4x10 (all sets BFR)

Ab wheel
+55#x10x6

RH
4x25

2 Likes