My Strength Training Log 2016-20XX

Training Training Logs
1493

9/12/23
Upper assistance

Super set:
Pull ups / EZ pulover
+20#x8 +40#x8x2 / 3x8

Super set:
EZ press / Tate press
4x8 / 4x8

Super set:
Lateral pulldown / CSBB row
4x10 / 4x8

Triangle pushups
6x8 (last 5 BFR)

1 Like
1494

9/13/23
Max effort lower

Band Squats
+Top squat attachment
+Strong bands (new bands)
205/225/245/285/300/326x1

Superset:
Band squats to 12" box / NLC
+Strong bands (new bands)
225x6x2 / 4x10

Ab wheel
+55#x12x6

1 Like
1495

9/14/23
Lower assistance

Deadlift
155/225/315/405/435x1

DB Bulgarian Split Squats
3x10 (BFR)

Giant set:
Band pull down abs / Hollow body hold / One leg calf press / Reverse calf raise / Band side pushdown / Band trunk twist
2L+Mx25x3 / 3x20s / 3x15 / 3x20 / Sx10x3 / 3x10

1 Like
1496

9/15/23
Max effort upper

Chain bench press
+40# chains
185/195/215/232/251/259/275x1 (barely got this back on rack - no spotter)

Bench press
233x5x2

Wide grip bench press
192x10x2

Narrow grip bench press
192x10x2

Lateral raise
7x16

Giant set:
Rear delt row / Cable pushdown / Bench Dips / Seated hammer curls
3x15 / 3x8 / +45# x 8 +90# x 8x2 / 3x15

Super set:
Seated wrist curls / standing wrist curls
3x30 / 3x30

1 Like
1497

9/16/23
Upper assistance

Super set:
Pull ups / EZ pulover
+20#x8 +40#x8x2 / 3x8

Super set:
EZ press / DB rollbacks
3x8 / 3x8

Super set:
Lateral pulldown / Inverse BB row
3x10/ +25x8 +35x8 +25x8

Triangle pushups
3x16 (BFR)

1 Like
1498

9/17/23
DE lower

Super set:
Speed squat / Speed 2" deficit deadlift
(+choked L & MM bands) 235x2x8 / 315x2x6

Super set:
Ab wheel / Band pulldown Abs
+55#x15x3 / 2L+Mx30x3

Super set:
NLC / RH
4x10 (BFR) / 4x25

1 Like
1499

9/18/23
DE Upper

Speed bench
+Mini bands
145x3x9

Bench press
202x8x2

Wide grip bench
176x10x2

Narrow grip bench
176x10x2

Lateral raise
7x16

Giant set:
Rear delt row / One arm pushdown / Bench Dips / Conc hammer curls
3x15 / 3x8 / +45# x 8 +90# x 8x2 / 3x15

Super set:
Seated wrist curls / standing wrist curls
3x30 / 3x30

1 Like
1500

9/19/23
Upper assistance

Super set:
Pull ups / EZ pulover
+20#x8 +40#x8x2 / 3x8

Super set:
EZ press / Tate press
4x8 / 4x8

Super set:
Lateral pulldown / CSBB row
4x10 / 4x8

Triangle pushups
3x16 (BFR)

1 Like
1501

9/21/23
Max effort lower

4" block deadlift
+average bands
155/225/315/405x1 485x0 (lost grip near lockout)

Squats
+Top squat attachment
225/245/275/300/325x1

Super set:
Ab wheel / Band pulldown Abs
+55#x15x3 / 2L+Mx30x3

NLC
4x8 (BFR)

1 Like
1502

9/22/23
Max effort upper

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

Bench press
244x5x2

Wide grip bench press
201x10x2

Narrow grip bench press
201x10x2

Lateral raise
7x16

Giant set:
Rear delt row / Cable pushdown / Bench Dips / Seated hammer curls
3x15 / 3x8 / +45# x 8 +90# x 8x2 / 3x15

Super set:
Seated wrist curls / standing wrist curls
3x30 / 3x30

2 Likes
1503

9/23/23
Upper assistance

Super set:
Pull ups / EZ pulover
+20#x8 +40#x8x2 / 3x8

Super set:
EZ press / DB rollbacks
3x8 / 3x8

Super set:
Lateral pulldown / Inverse BB row
3x10 / +25x8x3

Super set:
Triangle pushups / Preacher hammer curl negatives
3x16 (BFR) / 25s-10 reps 25s-10 reps x3 (BFR)

1 Like
1504

9/24/23
DE lower

Super set:
Speed squat / Speed 2" deficit deadlift
(+choked L & MM bands) 195x2x12 / 305x2x12

Super set:
Ab wheel / Band pulldown Abs
+55#x15x3 / 2L+Mx30x3

Super set:
NLC / RH
4x10 (BFR) / 4x25

1 Like
1505

9/25/23
DE Upper

Speed bench
+40# chains
135x3x10

Bench press
206x8x2

Wide grip bench
178x10x2

Narrow grip bench
178x10x2

Lateral raise
7x16

Giant set:
Rear delt row / One arm pushdown / Bench Dips / Conc hammer curls
3x15 / 3x8 / +45# x 8 +90# x 8x2 / 3x15

Super set:
Seated wrist curls / standing wrist curls
3x30 / 3x30

1 Like
1506

9/26/23
Upper assistance

Super set:
Pull ups / EZ pulover
+20#x8 +40#x8x2 / 3x8

Super set:
EZ press / Tate press
3x15 / 3x8

Super set:
Lateral pulldown / CSBB row
3x10 / 3x8

Super set:
Triangle pushups / BB Curls
3x16 (BFR) / 3x20 (BFR)

1 Like
1507

9/27/23
Max effort lower

Chains Squats
+40# chains
185/205/240/260285/300/320/350x1

Super set:
Ab wheel / Band pulldown Abs
+55#x20x3 / 2L+Mx30x3

Super set:
NLC / RH
4x10 (BFR) / 4x25

1 Like
1508

9/28/23
Lower assistance

Deadlift
155/255/355/405/440x1

Giant set:
Band pull down abs / Hollow body hold / One leg calf press / Reverse calf raise / Band side pushdown / Band trunk twist
2L+Mx25x3 / 3x20s / 3x15 / 3x20 / Sx10x3 / 3x10

1509

9/29/23
Max effort upper

Paused band bench press
+doubled mini bands
164/182/196/212/218/220x1

Bench press
240/252x3

Wide grip bench press
208x10x2

Narrow grip bench press
208x10x2

Lateral raise
7x15

Giant set:
Rear delt row / Reverse grip pushdown / Bench Dips / Seated hammer curls
3x15 / 3x8 / +45# x 8 +90# x 8 x 2 / 3x10

Super set:
Seated wrist curls / standing wrist curls
3x30 / 3x30

1 Like
1510

9/30/23
Upper assistance

Super set:
Pull ups / EZ pullover
+20#x8 +40#x8x2 / 3x8

Super set:
EZ press / DB rollbacks
3x8 / 3x8

Super set:
Lateral pulldown / Inverse BB row
3x10 / +25x8x3

Super set:
Triangle pushups / Preacher hammer curl negatives
3x16 (BFR) / 25s-10 reps 25s-10 reps x3 (BFR)

1 Like
1511

10/1/23
DE lower

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

Super set:
Ab wheel / Band pulldown Abs
+55#x20x3 / 2L+Mx30x3

Super set:
NLC / RH
4x10 (BFR) / 4x25

1 Like
1512

10/2/23
DE Upper

Speed bench
+Mini bands
135x3x12

Bench press
211x6x2

Wide grip bench
182x8x2

Narrow grip bench
182x8x2

Lateral raise
7x16

Giant set:
Rear delt row / One arm pushdown / Bench Dips / Conc hammer curls
3x15 / 3x8 / +45# x8 +90# x8x2 / 3x15

Super set:
Seated wrist curls / standing wrist curls
3x30 / 3x30

1 Like