My Strength Training Log 2016-20XX

Training Training Logs
1533

11/03/23
Upper

Hanging plate bench
95x20x4

2" bench lockouts
225/245/275/295/325/375/390/400x1

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
1534

11/04/23
Upper assistance

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

Super set:
1 arm DB extension / 1 arm cable pushdown
3x8 / 3x8

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

1535

11/05/23
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
1536

11/06/23
DE Upper

Hanging plate bench
95x20x4

2" bench lockouts
305x10x3

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
1537

11/07/23
Upper assistance

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

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

Super set:
Concentration pushdown negatives / Preacher hammer curl negatives
25s-10 reps 25s-10 reps x3 (BFR) / 25s-10 reps 25s-10 reps x3 (BFR)

1 Like
1538

11/08/23
Max effort lower

2ā€ block deadlift
+average bands
155/225/315/365/390/440x1 425x2
405x5

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

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

1539

11/09/23
Lower assistance

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

Giant set:
Power wheel pikes / Band trucnk twist / One leg calf press / Reverse calf raise
3x10 / 3x10 / 3x15 / 3x20

1540

11/10/23
Upper

Hanging plate bench
95x20x4

2" bench lockouts
135/185/225/245/275/295/325/350/375/390/405x1

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

1541

11/11/23
Upper assistance

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

Super set:
Tate press / Concentration pushdown
3x8 / 3x8

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

Super set:
Concentration pushdown negatives / Preacher hammer curl negatives
25s-10 reps 25s-10 reps x2 (BFR) / 25s-10 reps 25s-10 reps x2 (BFR)

1542

11/12/23
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

1543

11/13/23
DE Upper

Hanging plate bench
95x20x4

2" bench lockouts
305x12x3

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

1544

11/14/23
Upper assistance

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

Super set:
CG bench / DB rollbacks
3x5 / 3x8

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

Super set:
Concentration pushdown negatives / Preacher hammer curl negatives
25s-10 reps 25s-10 reps x2 (BFR) / 25s-10 reps 25s-10 reps x2 (BFR)

1545

11/15/23
Max effort lower

Chains Squats
+40# chains
185/205/240/260285/300/325/355x1

Deadlift
155/225/315/405/455x1

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

1546

11/16/23
Lower assistance

Super set:
NLC / RH
4x10 / 4x25

Giant set:
Power wheel pikes / Band trucnk twist / One leg calf press / Reverse calf raise
3x10 / 3x10 / 3x15 / 3x20

1547

11/17/23
Upper

Hanging plate bench
95x20x4

4" bench lockouts
135/185/225/245/275/295/325x1 350x0

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

1548

11/18/23
Upper assistance

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

Super set:
CG Bench / Tate press
3x5 / 3x8

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

Super set:
Concentration pushdown negatives / Preacher hammer curl negatives
25s-10 reps 25s-10 reps x2 (BFR) / 25s-10 reps 25s-10 reps x2 (BFR)

1549

11/19/23
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

1550

11/20/23
DE Upper

Speed bench
135x3x12

4" bench lockouts
245/265/270x12

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

1551

11/21/23
Upper assistance

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

Super set:
CG bench / DB rollbacks
4x5 / 4x8

1552

11/22/23
Max effort lower

6ā€ block deadlift
+40# chains
155/225/315/405/500/520x1

Squats
+Top squat attachment
225/245/275/300/340x1

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

1 Like