My Strength Training Log 2016-20XX

Training Training Logs
1613

1/26/24
Max effort upper

CG bench press
185/195/215/232/250/260x1

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
*

1 Like
1614

1/27/24
Upper assistance

CG Bench
3x6

CSBB row
3x8

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)
*

1 Like
1615

1/28/24
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+Mx33x3

Super set:
NLC / RH
4x11 / 4x25
*

1 Like
1616

1/29/24
DE Upper

Speed bench
+Mini bands
140x3x10

Seated OH press
3x8

Lateral raise
7x16

Giant set:
Face pull / One arm pushdown / Dips / Conc hammer curls
3x16 / 3x8 / 3x8 / 3x20

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

1 Like
1617

1/30/24
Upper assistance

DB rollbacks
3x10

Inverted row
3x9

Oblique crunches
3x20

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

1 Like
1618

1/31/24
Max effort lower

Band Squats
+Top squat attachment
+Strong bands (new bands)
205/225/245/285/300/328x1

Deadlift
155/225/315/405/458x1

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

1 Like
1619

2/1/24
Lower assistance

Super set:
NLC / RH
4x11 / 4x25

Superset:
One leg calf press / Reverse calf raise
4x15 / 4x12

Ab power wheel pikes / power wheel knee raise
3x10 Ea
*

1 Like
1620

2/2/24
Max effort upper

Paused band bench press
+doubled mini bands
152/168/181/196/202/210x1

Seated OH press
3x5

Lateral raise
7x17

Giant set:
Rear delt row / Reverse grip pushdown / Dips / Seated hammer curls
3x16 / 3x8 / 3x8 / 3x20

Super set:
Seated wrist curls / standing wrist curls
1x25 / 1x25
*

1 Like
1621

2/3/24
Upper assistance

CG Bench
3x6

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 x 1 (BFR) / 1x30 (BFR)
*

1622

2/4/24
DE lower

Super set:
Speed squat / Speed deadlift
(+choked L & MM bands) 235x2x8 / (+130# chains) 260x1x8

Super set:
Ab wheel / Band pulldown Abs
+55# x20x3 / 2L+Mx33x3

Super set:
NLC / RH
4x11 / 4x25
*

1623

2/5/24
DE Upper

Speed bench
+Mini bands
145x3x8

Seated OH press
3x8

Lateral raise
7x17

Giant set:
Face pull / One arm pushdown / Dips / Conc hammer curls
3x16 / 3x8 / 3x8 / 3x20

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

1624

2/6/24
Upper assistance

DB rollbacks
3x10

EZ pullovers
3x10

Oblique crunches
3x20

Super set:
Preacher hammer curl negatives / Triangle pushups
25s-10 reps 25s-10 reps 25s-10 reps x 1 (BFR) / 1x33 (BFR)
*

1625

2/7/24
Max effort lower

6ā€ block deadlift
+average bands
155/225/315/395/425/484x1(PR)

Squats
+Top squat attachment
225/245/275/300/348x1

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

1 Like
1626

2/8/24
Lower assistance

Super set:
NLC / RH
4x11 / 4x25

Superset:
One leg calf press / Reverse calf raise
4x15 / 4x12

Superset:
Band side pushdown / hanging knee raise
3x10 / 3x10
*

1 Like
1627

2/9/24
Max effort upper

Paused bench press
185/210/230/250/270x1

Seated OH press
3x5

Lateral raise
7x17

Giant set:
Rear delt row / Reverse grip pushdown / Dips / Seated hammer curls
3x16 / 3x8 / 3x8 / 3x20

Super set:
Seated wrist curls / standing wrist curls
1x25 / 1x25
*

2 Likes
1628

2/10/24
Upper assistance

CG Bench
3x6

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)
*

1 Like
1629

2/11/24
DE lower

Super set:
Speed squat / Speed deadlift
(+choked L & MM bands) 195x2x12 / (+130# chains) 260x1x12

Super set:
Ab wheel / Band pulldown Abs
+55# x20x3 / 2L+Mx33x3

Super set:
NLC / RH
4x11 / 4x25
*

1 Like
1630

2/12/24
DE Upper

Speed bench
+40# chains
165x2x10

Seated OH press
3x8

Lateral raise
7x17

Giant set:
Face pull / Reverse grip pushdown / Dips / Conc hammer curls
3x16 / 3x8 / 3x8 / 3x20

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

1 Like
1631

2/13/24
Upper assistance

Tate Press
3x10

Inverted row
3x9

Oblique crunches
3x20

Super set:
Preacher hammer curl negatives / Triangle pushups
25s-10 reps 25s-10 reps 25s-10 reps x 1 (BFR) / 1x33 (BFR)
*

1 Like
1632

2/14/24
Max effort lower

Chains Squats
+40# chains
185/205/240/260285/300/325/356x1

Deadlift
155/225/315/405/459x1

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

1 Like