My Strength Training Log 2016-20XX

Training Training Logs
1413

6/9/23
Max effort upper

CG bench press
195/215/232/251/259/270/280x1

Bench press
225x5x3

Wide grip bench press
185x10x2

Narrow grip bench press
185x10x2

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

3 Likes
1414

6/10/23
Upper assistance

Super set:
JM press / Chin ups
4x10 / 3x10 1x20

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
1415

6/11/23
DE lower

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

Ab wheel
+55#x11x6

Seated band leg curls
2MMx20x4

NLC
4x10 (all sets BFR)

3 Likes
1416

6/12/23
DE Upper

Speed bench
+Mini bands
140x3x10

Bench press
197x10x2

Wide grip bench
170x10x2

Narrow grip bench
170x10x2

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

3 Likes
1417

6/13/23
Upper assistance

Super set:
OH EZ press / Chin ups
4x10 / 3x10 1x20

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
1418

6/14/23
Max effort lower

6ā€ block deadlift
+average bands
155/225/315/395/425/482/482x1(PR)
415x5

Ab wheel
+55#x11x6

NLC
4x8 (BFR)

Seated band leg curls
2MMx20x4

2 Likes
1419

6/15/23
Lower assistance

Good mornings
5x5

186

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+Mx25x4 / 4x15 / 4x10 / 4x20 / 4x10

2 Likes
1420

6/16/23
Max effort upper

Paused chain bench press
+40# chains
185/195/215/232/251/259/270x1

Bench press
232x5x2

Wide grip bench press
191x10x2

Narrow grip bench press
191x10x2

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

3 Likes
1421

6/17/23
Upper assistance

Super set:
JM press / Chin ups
4x10 / 3x10 1x21

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

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

Super set
OH EZ press negatives / Reverse grip curl negatives
25s-10 reps 25s-10 reps x3 (All sets BFR) / 20s-8 reps 20s-8 reps x3 (All sets BFR)

2 Likes
1422

6/18/23
DE lower

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

Ab wheel
+55#x11x6

Power wheel knee raise
4x10

RH
3x30

2 Likes
1423

6/19/23
DE Upper

Speed bench
+Mini bands
145x3x9

Bench press
201x8x2

Wide grip bench
175x10x2

Narrow grip bench
175x10x2

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
1424

6/20/23
Upper assistance

Super set:
BB curls / DB rollbacks
5x8 / 5x10

Super set:
Incline curls / OH EZ extensions
4x8 / 4x10

Super set:
DB Preacher curl / Bench Dips
4x8 / 4x10 (all sets BFR)

2 Likes
1425

6/14/23
Max effort lower

Chains Squats
+40# chains
185/205/245/260/300/320/340x1
12" box
185x10x3

Ab wheel
+55#x11x6

NLC
4x8 (BFR)

RH
3x30

Power wheel knee raise
3x10

2 Likes
1426

6/22/23
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 / Power wheel pikes
2L+Mx25x4 / 4x15 / 4x10 / 4x20 / 4x10

2 Likes
1427

6/23/23
Max effort upper

Paused band bench press
+doubled mini bands
164/182/196/212/218/227x1

Bench press
243x5x2

Wide grip bench press
200x10x2

Narrow grip bench press
200x10x2

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
1428

6/24/23
Upper assistance

Super set:
EZ press / Pull ups
1x10 / 1x21

Super set:
Tate Press / CSBB row
1x10 / 1x8

Super set:
One arm pushdown / Lateral pulldown
1x15 / 1x20

Super set
OH EZ press negatives / Reverse grip curl negatives
25s-10 reps 25s-10 reps x1 (All sets BFR) / 22s-8 reps 22s-8 reps x1 (All sets BFR)

2 Likes
1429

6/15/23
DE lower

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

Ab wheel
+55#x11x6

NLC
4x10

RH
3x30

3 Likes
1430

6/26/23
DE Upper

Speed bench
+40# chains
175x3x10

Bench press
205x8x2

Wide grip bench
177x10x2

Narrow grip bench
177x10x2

Lateral raise
7x15

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

3 Likes
1431

6/27/23
Upper assistance

Super set:
OH EZ press / Chin ups
4x10 / 3x10 1x22

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
1432

6/28/23
Max effort lower

2ā€ block deadlift
+40# chains
155/225/315/405/495x1
415x5

Ab wheel
+55#x11x6

NLC
4x10 (BFR)

RH
2x50

2 Likes