My Strength Training Log 2016-20XX

Training Training Logs
1573

12/17/23
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
4x11 (BFR) / 4x25

1574

12/18/23
DE Upper

Speed bench
+Mini bands
95x3x12

Seated OH press
3x8

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
*

1575

12/19/23
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 / Reverse BB row
3x10 / 3x9

Super set:
Preacher hammer curl negatives / Triangle pushups
25s-10 reps 25s-10 reps x3 (BFR) / 3x20 (BFR)
*

1576

12/20/23
Max effort lower

Band Squats
+Top squat attachment
+Strong bands (new bands)
205/225/245/285/300/327x1

Deadlift
155/225/315/405/455x1

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

1577

12/21/23
Lower assistance

Super set:
NLC / RH
4x11 / 4x25

Giant set:
Power wheel pikes / Band trunk twist / One leg calf press / Reverse calf raise / Plate side bend
4x10 / 4x10 / 4x15 / 4x20 / 90x8x4

1578

12/22/23
Upper

Speed bench
+Mini bands
115x3x12

Seated OH press
3x8

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

1579

12/23/23
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 / CSBB row
3x10 / 3x8

Super set:
Preacher hammer curl negatives / Triangle pushups
25s-10 reps 25s-10 reps x3 (BFR) / 3x20 (BFR)

1580

12/24/23
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
4x11 (BFR) / 4x25

1581

12/25/23
DE Upper

Speed bench
+Mini bands
135x3x12

Seated OH press
3x8

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

1582

12/26/23
Upper assistance

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

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

Super set:
Lateral pulldown / Reverse BB row
3x10 / 3x9

Super set:
Preacher hammer curl negatives / Triangle pushups
25s-10 reps 25s-10 reps x3 (BFR) / 3x20 (BFR)

1583

12/27/23
Max effort lower

4" block deadlift
+average bands
155/225/315/395/430/484x1(PR)

Squats
+Top squat attachment
225/245/275/300/345x1

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

1584

12/28/23
Lower assistance

Super set:
NLC / RH
4x11 / 4x25

Super set:
Power wheel pikes / Plate side bend / Band side pushdown
4x10 / 4x10 / Sx10x4

Super set:
One leg calf press / Reverse calf raise
4x15 / 4x20

1585

12/29/23
Max effort upper

CG bench press
185/195/215/232/250x1

Seated OH press
3x5

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

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

1586

12/30/23
Upper assistance

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

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

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

Super set:
Preacher hammer curl negatives / Triangle pushups
25s-10 reps 25s-10 reps x3 (BFR) / 3x20 (BFR)

1587

12/31/23
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

NLC
4x11

1588

1/1/24
DE Upper

Speed bench
+40# chains
150x3x10

Seated OH press
3x8

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

1589

1/2/24
Upper assistance

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

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

Preacher hammer curl negatives
25s-10 reps 25s-10 reps x3 (BFR)
*

1590

1/3/24
Max effort lower

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

Deadlift
155/225/315/405/456x1

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

1591

1/4/24
Lower assistance

Super set:
NLC / RH
4x11 / 4x25

Super set:
Power wheel pikes / Plate side bend / Band side pushdown
4x10 / 4x10 / Sx10x4

Super set:
One leg calf press / Reverse calf raise
4x15 / 4x20
*

1592

1/5/24
Max effort upper

Paused band bench press
+doubled mini bands
155/175/185/195/205x1

Seated OH press
3x5

Lateral raise
7x15

Giant set:
Rear delt row / Reverse grip pushdown / Bench Dips / Seated hammer curls
3x16 / 3x8 / +45# x 8 +90# x 8 x 2 / 3x15

Super set:
Seated wrist curls / standing wrist curls
6x10 / 6x10
*