My Strength Training Log 2016-20XX

Training Training Logs
1393

5/20/23
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 (All sets BFR) / 25s-10 reps 25s-10 reps x3 (All sets BFR)

1 Like
1394

5/21/23
DE lower

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

NLC
4x10 (all sets BFR)

Superset:
Band pull down abs / Band side pushdown
2L+Mx50x3 / Sx10x3

RH
4x25

1 Like
1395

5/22/23
DE Upper

Speed bench
+Mini bands
140x3x10

Bench press
184x12x2

Wide grip bench
159x10x2

Narrow grip bench
159x10x2

Lateral raise
7x15

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

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

1 Like
1396

5/23/23
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)

1 Like
1397

5/24/23
Max Effort Lower

High Squats
+Top squat attachment
275/290/320/360/385/400x1
12" box
+Top squat attachment
209x10x3

NLC
4x8 (BFR)

Ab wheel
+55#x11x6

RH
4x30

1 Like
1398

5/25/23
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 / 4x15 / 4x10 / 4x20 / 4x10

1 Like
1399

5/26/23
Max effort upper

Floor press
185/205/220/237/245x1 255x4

Bench press
205x8x2

Wide grip floor press
171x10x2

Narrow grip floor press
171x10x2

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

1 Like
1400

5/27/23
Upper assistance

Super set:
EZ press / Chin ups
4x10 / 3x10 1x18

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 (All sets BFR) / 25s-8 reps 25s-8 reps x3 (All sets BFR)

2 Likes
1401

5/28/23
DE lower

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

NLC
4x10 (all sets BFR)

Ab wheel
+55#x11x6

RH
2x30

2 Likes
1402

5/29/23
DE Upper

Speed bench
+Mini bands
145x3x9

Bench press
188x12x2

Wide grip bench
163x10x2

Narrow grip bench
163x10x2

Lateral raise
7x15

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

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

2 Likes
1403

5/30/23
Upper assistance

Super set:
OH EZ press / Chin ups
4x10 / 3x10 1x18

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

Super set:
R grip pushdown / Lateral pulldown
4x15 / 4x10

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)

3 Likes
1404

5/31/23
Max effort lower

4ā€ block deadlift
155/225/315/405/500/539x1(PR)
465x5

Ab wheel
+55#x11x6

RH
3x30

NLC
4x10 (all sets BFR)

3 Likes
1405

6/1/23
Lower assistance

Good mornings
5x5

DB Bulgarian Split Squats
3x10 (all sets BFR)

2 Likes
1406

6/2/23
Max effort upper

Reverse band floor press
+reverse strong bands
226/246/276/316/326x1 341x0

Bench press
215x8x2

Wide grip floor press
176x10x2

Narrow grip floor press
176x10x2

Lateral raise
7x15

Giant set:
Rear delt row / Seated hammer curls / JM press
3x12 / 3x10 / 3x6 (All sets BFR)

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

3 Likes
1407

6/3/23
Upper assistance

Super set:
EZ press / Chin ups
4x10 / 3x10 1x19

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 (All sets BFR) / 22s-8 reps 22s-8 reps x3 (All sets BFR)

2 Likes
1408

6/4/23
DE lower

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

Ab wheel
+55#x11x6

RH
2x30

NLC
4x10 (all sets BFR)

2 Likes
1409

6/5/23
DE Upper

Speed bench
+Mini bands
135x3x12

Bench press
195x10x2

Wide grip bench
167x10x2

Narrow grip bench
167x10x2

Lateral raise
7x15

Giant set:
Rear delt row / Concetration hammer curls / JM press
3x12 / 3x10 / 3x6 (All sets BFR)

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

2 Likes
1410

6/6/23
Upper assistance

Super set:
OH EZ press / Chin ups
4x10 / 3x10 1x19

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

Super set:
R grip pushdown / Lateral pulldown
4x15 / 4x10

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
1411

6/7/23
Max effort lower

Band Squats
+Top squat attachment
+Strong bands (new bands)
225/245/285/300/320x1
12" box 170x10x3

Seated band leg curls
2MMx20x5

Ab wheel
+55#x11x6

NLC
4x10 (BFR)

2 Likes
1412

5/25/23
Lower assistance

Good mornings
5x5

DB Bulgarian Split Squats
3x10 (all sets BFR)

Giant set:
Band pull down abs / One leg calf press / Band side pushdown / Reverse calf raise / Dragonflies
2L+Mx25x3 / 3x15 / 3x10 / 3x20 / 3x10

3 Likes