My Strength Training Log 2016-20XX

Training Training Logs
1593

1/6/24
Upper assistance

CG Bench
3x5

CG chin ups
+20#x8 +40#x8x2

Oblique crunches
3x10

Super set:
Preacher hammer curl negatives / Triangle pushups
25s-10 reps 25s-10 reps 25s-10 reps (BFR) / 1x30 (BFR)
*

1594

1/7/24
DE lower

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

Super set:
Power wheel pikes / Band pulldown Abs
3x20 / 2L+Mx33x3

Super set:
Band leg culrs / RH
Ax10x3 / 3x33
*

1595

1/8/24
DE Upper

Speed bench
+Mini bands
140x3x10

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
*

1596

1/9/24
Upper assistance

Tate press
4x10

EZ pullover
4x8

Lateral pulldown
4x8

Super set:
Preacher hammer curl negatives / Triangle pushups
25s-10 reps 25s-10 reps 25s-10 reps x 1 (BFR) / 1x30 (BFR)
*

1 Like
1597

1/10/24
Max effort lower

2ā€ block deadlift
+40# chains
155/225/315/405/505x1

Squats
+Top squat attachment
225/245/275/300/346x1

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

1 Like
1598

1/11/24
Lower assistance

Super set:
NLC / RH
4x11 / 4x25

Giant set:
Fireflies / One leg calf press / Reverse calf raise
4x10 / 4x15 / 4x20
*

1 Like
1599

1/12/24
Max effort upper

Floor press
185/210/230/250/270x1

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
*

1 Like
1600

1/13/24
Upper assistance

CG Bench
3x5

CSBB row
3x8

Lateral pulldown
3x10

Super set:
Preacher hammer curl negatives / Triangle pushups
25s-10 reps 25s-10 reps 25s-10 reps x 1 (BFR) / 1x30 (BFR)
*

1601

1/14/24
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+Mx33x3

Super set:
NLC / RH
4x11 / 3x33
*

1602

1/15/24
DE Upper

Speed bench
+Mini bands
145x3x9

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
*

1603

1/16/24
Upper assistance

DB rollbacks
3x10

Inverted row
3x9

Oblique crunches
3x10

Super set:
Preacher hammer curl negatives / Triangle pushups
25s-10 reps 25s-10 reps 25s-10 reps x 1 (BFR) / 1x30 (BFR)
*

1604

1/17/24
Max effort lower

Squats
+Top squat attachment
225/245/285/300/330/355/389x1

Deadlift
155/225/315/405/457x1

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

1605

1/18/24
Lower assistance

Super set:
NLC / RH
4x11 / 4x25

Superset:
One leg calf press / Reverse calf raise
4x15 / 4x20

Ab power wheel pikes
3x20
*

1606

1/19/24
Max effort upper

Chain bench press
+40# chains
165/175/195/210/225/235/247.5x1

Seated OH press
3x5

Lateral raise
7x16

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
*

1 Like
1607

1/20/24
Upper assistance

CG Bench
3x5

CG chin ups
+20#x8 +40#x8x2

Lateral pulldown
3x10

Super set:
Preacher hammer curl negatives / Triangle pushups
25s-10 reps 25s-10 reps 25s-10 reps x 1 (BFR) / 1x30 (BFR)
*

1 Like
1608

1/21/24
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+Mx33x3
*

1 Like
1609

1/22/24
DE Upper

Speed bench
+Mini bands
135x3x12

Seated OH press
3x8

Lateral raise
7x16

Giant set:
Face pull / 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
1610

1/23/24
Upper assistance

Tate press
4x10

EZ pullover
4x8

Lateral pulldown
4x8

Super set:
Preacher hammer curl negatives / Triangle pushups
25s-10 reps 25s-10 reps 25s-10 reps x 1 (BFR) / 1x30 (BFR)
*

1 Like
1611

1/24/24
Max effort lower

4ā€ block deadlift
155/225/315/405/500/541x1(PR)

Squats
+Top squat attachment
225/245/275/300/347x1

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

1 Like
1612

1/25/24
Lower assistance

Super set:
NLC / RH
4x11 / 4x25

Superset:
One leg calf press / Reverse calf raise
4x15 / 4x20

Ab power wheel pikes
3x20
*

1 Like