My Strength Training Log 2016-20XX

Training Training Logs
1372

4/27/23
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
1373

4/28/23
Max effort upper

Band bench press
+doubled mini bands
183/203/218/235/243x1 252.5x0

Bench press
250/259x3

Wide grip bench press
220x8x2

Narrow grip bench press
220x8x2

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
1374

4/29/23
Upper assistance

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

Super set:
DB rollbacks / CSBB row
4x10 / 4x8

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

Super set
OH EZ press negatives / Preacher DB hammer 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
1375

4/30/23
DE lower

Super set:
Speed squat / Speed 2" deficit deadlift
(+choked L & MM bands) 215x2x10 / 310x1x10

NLC
4x10 (all sets BFR)

Ab wheel
+55#x10x6

RH
4x25

2 Likes
1376

5/1/23
DE Upper

Speed bench
+Mini bands
150x3x10

Bench press
212x6x2

Wide grip bench
184x8x2

Narrow grip bench
184x8x2

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
1377

5/2/23
Upper assistance

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

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

Super set:
R grip pushdown / Lateral pulldown
4x15 / 4x20

Super set
EZ press negatives / Reverse grip 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
1378

5/3/23
Max effort lower

Competition deadlift
155/225/315/413/513x1
455x1

NLC
4x8

Ab wheel
+55#x11x6

RH
4x25

2 Likes
1379

5/7/23
Max effort upper

Comp bench press
185/205/218/241/259/280/289/301x1
185x20x2

3 Likes
1380

5/8/23
DE Upper

Speed bench
+Mini bands
135x3x12

Bench press
175x15x2

Wide grip bench
161x10x2

Narrow grip bench
161x10x2

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

3 Likes
1381

5/9/23
Upper assistance

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

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

Super set:
R grip pushdown / Lateral pulldown
4x15 / 4x20

Super set
EZ press negatives / Preacher 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
1382

5/10/23
Max effort lower

Band Squats
+Top squat attachment
+Strong bands
225/245/285/300/330/368x1(PR)
12" box 177x10x3

NLC
3x10 (BFR)

Ab wheel (roll outs)
+55#x11x6

RH
3x30

2 Likes
1383

5/11/23
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+Mx25x2 / 2x15 / 2x10 / 2x20 / 2x10

2 Likes
1384

5/12/23
Max effort upper

CG bench press
192/213/228/247/255/265x1 (~90%)

Bench press
185x10x2

Wide grip bench press
161x10x2

Narrow grip bench press
161x10x2

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
1385

5/13/23
Upper assistance

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

Super set:
DB rollbacks / CSBB row
4x10 / 4x8

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

Super set
OH EZ press negatives / Reverse grip 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
1386

5/14/23
DE lower

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

NLC
4x10 (all sets BFR)

Ab wheel
+55#x11x6

RH
4x25

2 Likes
1387

5/15/23
DE Upper

Speed bench
+Mini bands
135x3x12

Bench press
179x15x2

Wide grip bench
155x10x2

Narrow grip bench
155x10x2

Lateral raise
7x15

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

2 Likes
1388

5/16/23
Upper assistance

Super set:
OH EZ press / Chin ups
4x10 / 3x10 1x17

Super set:
Tate press / Reverse BB row
4x10 / 4x9

Super set:
R grip pushdown / Lateral pulldown
4x15 / 4x20

Super set
EZ press negatives / Preacher hammer 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
1390

5/17/23
Max effort lower

2ā€ block deadlift
+average bands
155/225/315/365/390/425/470.5x0 (1% away)
405x5

Ab wheel
+55#x11x6

NLC
4x8

RH
4x25

2 Likes
1391

5/18/23
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+Mx25x2 / 3x15 / 3x10 / 3x20 / 3x10

2 Likes
1392

5/19/23
Max effort upper

Paused band bench press
+doubled mini bands
163/181/194/210/216/225x1

Bench press
194x10x2

Wide grip bench press
165x10x2

Narrow grip bench press
165x10x2

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