My Strength Training Log 2016-20XX

Training Training Logs
1513

10/4/23
Max effort lower

4” block deadlift
+40# chains
155/225/315/405/500/510x1
430x5

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

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

1 Like
1514

10/5/23
Lower assistance

Squats
+Top squat attachment
225/245/275/300/330x1

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
1515

10/6/23
Max effort upper

Bench press
210/232/250/270/280/290x1
250/261x3

Wide grip bench press
214x8x2

Narrow grip bench press
214x8x2

Lateral raise
7x16

Giant set:
Rear delt row / One arm pushdown / Bench Dips / Seated hammer curls
3x15 / 3x8 / +45# x 8 +90# x 8x2 / 3x10 (Last set BFR)

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

1 Like
1516

10/7/23
Upper assistance

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

Super set:
EZ press / Tate press
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
1517

10/8/23
DE lower

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

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

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

1 Like
1518

10/9/23
DE Upper

Speed bench
+Mini bands
140x3x10

Bench press
214x6x2

Wide grip bench
186x8x2

Narrow grip bench
186x8x2

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
1519

10/10/23
Upper assistance

Super set:
Pull ups / DB 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

1520

10/12/23
Max effort lower

Squats
+Top squat attachment
225/245/285/300/330/355/387x1

Deadlift
155/255/355/405/440x1

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

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

1 Like
1521

10/13/23
Max effort upper

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

Bench press
270x2 +1

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

1 Like
1522

10/14/23
Upper assistance

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

Super set:
EZ press / Tate press
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
1523

10/15/23
DE lower

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

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

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

1 Like
1524

10/16/23
DE Upper

Speed bench
+Mini bands
95x3x12

Bench press
135x15x2

Wide grip bench
135x10x2

Narrow grip bench
135x10x2

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
1525

10/19/23
Max effort lower

2” Block Deadlift
155/225/315/405/500/520x1
470x4

Squats
+Top squat attachment
225/245/275/300/335x1

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

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

1 Like
1526

10/20/23
Max effort upper

CG bench press
195/215/232/251x1

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
6x10 / 6x10

1 Like
1527

10/21/23
DE Upper

Hanging plate bench
95x20x4

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
6x10 / 6x10

1 Like
1528

10/22/23
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
1529

10/29/23
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
1530

10/30/23
DE Upper

Hanging plate bench
95x20x4

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
6x10 / 6x10

1 Like
1531

11/01/23
Max effort lower

Band Squats
+Top squat attachment
+Strong bands (new bands)
205/225/245/285/300/325x1

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

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

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

1 Like
1532

11/02/23
Lower assistance

Deadlift
155/255/355/405/445x1

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