My Strength Training Log 2016-20XX

Training Training Logs
1693

4/19/24
Max effort lower

Squats
+Top squat attachment
225/245/285/300/345x1 391x0

Deadlift
155/225/315/405/460x1

Super set:
Ab wheel / Band pulldown Abs
+80# x 10 x 3 / 2L+Mx33x3

Mentzer sit-ups
+45# x 12 x 2
*

1 Like
1694

4/20/24
Max effort upper

Chain bench press
+40# chains
170/180/200/215/230/245/260x1

CG incline
145x18

Lateral raise
35s x 9

Rope face pulls
60x10

Super set:
One arm RG pushdown / Weighed dips
35x9 /+42.5# x 10

Conc hammer curls
53 x 10

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

1 Like
1695

4/21/24
DE lower

Super set:
Speed squat / Speed deadlift
(+choked L & MM bands) 215x2x10 / (+130# chains) 285x1x10

Super set:
Ab wheel / Band pulldown abs
+80# x 10 x 3 / 2Avg x 20 x 3

Mentzer sit-ups
+45# x 12 x 2

NLC
1x22

RH
1x33
*

1 Like
1696

4/22/24
DE Upper

Speed bench
+Mini bands
140x3x10

BB Z press
80x10

Lateral raise
35s x 9

One arm CS Reverse flies
25s x 8

Super set:
One arm rope pushdown / Weighted dips
26# x 10 / +45# x 10

BB curls
110 x 10

Super set:
Seated wrist curls / standing wrist curls
95x10x6 / 115x10x6
*

1 Like
1697

4/23/24
Upper assistance

Super set:
Rope super pullover / CG chins
65x10 / +45# x 10

CSBB row
220x9

Cable side pulldowns
35# x 8

Hanging knee raise
2x10
*

1 Like
1698

4/24/24
Max effort lower

6ā€ block deadlift
155/225/315/405/500/562x1(PR)

Squats
+Top squat attachment
225/275/300/350x1

Super set:
Ab wheel / Band pulldown Abs
+80#x20x3 / 2L+Mx30x3

Super set:
Band side pushdown / Band trunk twist
Sx12x2 / 2x12

2 Likes
1699

4/25/24
Lower assistance

Super set:
One leg calf press / Reverse calf press
50s x 20 / 75# x 20

Power wheel knee ups
1x20

Fireflies
1x12

Hanging side knee ups
1x10

Oblique crunches
+10# x 20
*

1 Like
1700

4/26/24
Max effort upper

CG bench press
196/216/231/250/258/270x1

CG incline
145x18

Lateral raise
35s x 9

Rope face pull
65x10

Super set:
Rope pushdown / Weighed dips
26# x10 /+45# x 10

Conc hammer curls
52.5s x 10

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

2 Likes
1701

4/27/24
Upper assistance

Super set:
EZ pullover / CG chins
115x10 / +45# x 10

Inverted BB row
+45x9

Cable side pulldowns
35# x 8

Hanging knee raise
2x10
*

1 Like
1702

4/28/24
DE lower

Super set:
Speed squat / Speed deadlift
(+choked L & MM bands) 235x2x8 / (+130# chains) 305x1x8

Super set:
Ab wheel / Band pulldown abs
+80# x 10 x 3 / 2Avg x 20 x 3

Mentzer sit-ups
+25# x 20

NLC
1x22

RH
1x50
*

1703

4/29/24
DE Upper

Speed bench
+Mini bands
145x3x8

BB Z press
85x10

Lateral raise
35s x 9

One arm CS Reverse flies
25s x 8

Super set:
One arm RG pushdown / Incline EZ extension
35# x 10 / +65# x 10

BB curls
115 x 10

Super set:
Seated wrist curls / standing wrist curls
95x10x6 / 115x10x6
*

1 Like
1704

4/30/24
Upper assistance

CG chins
+65# x 8

CSBB row
235x8

Cable seated row
100x8

CS rear delt flyes
25s x 8

Crunch
1x20

Reverse crunch
1x20
*

1 Like
1705

5/1/24
Max effort lower

Band Squats
+Top squat attachment
+Strong bands (new bands)
205/225/245/285x1 300x2

Deadlift
405x6

Super set:
Ab wheel / Band pulldown Abs
+80#x20x3 / 2L+Mx33x3

Mentzer sit-ups
+20# x 20

NLC
1x22
*

2 Likes
1706

5/2/24
Lower assistance

One leg calf press
70s x 15

Seated calf press
50x15

Band reverse calf raise
Lx12

Hanging knee raise
2x10

Band trunk twist
2x10
*

1 Like
1707

5/3/24
Max effort upper

Paused band bench press
+doubled mini bands
135/158/176/189/204x1

CG incline
145x18

Lateral raise
30s x 12

Rope face pull
65x10

Rope pushdown
65x10

BB lying extension
75x8

One arm RG rope pushdown
33x8

Concentration hammer curl
55s x 8

Super set:
Seated wrist curls / standing wrist curls
95x10x6 + 115x7 / 115x10x6 + 135x7
*

1 Like
1708

5/3/24
Upper assistance

CG chins
+65# x 8

CSBB row
235x8

Cable seated row
100x8

CS rear delt flyes
25s x 8

Crunch
1x20

Reverse crunch
1x20
*

1 Like
1709

5/12/24
DE lower

Super set:
Speed squat / Speed deadlift
(+choked L & MM bands) 195x12/10 / (+130# chains) 260x4/4

Super set:
Ab wheel / Band pulldown abs
+80# x 10 x 3 / 2Avg x 20 x 3

Mentzer sit-ups
+25# x 20

NLC
1x22

One leg calf press
80x10
*

1 Like
1710

5/13/24
DE Upper

Speed bench
+Mini bands
135x12/10

Incline fly
30s x 8

Lateral raise
30s x 10

CS reverse fly
15s x 10

Cable pushdowns
100x6

Lying BB extensions
75x8

One arm RG pushdown
35x8

Incline DB curls
35s x 8

BB curls
120x8

DB preacher curl
35x8

Super set:
Seated wrist curls / standing wrist curls
95x10x6 + 115x5 / 115x10x6 + 135x5
*

2 Likes
1711

5/14/24
Upper assistance

EZ pullover
120x8

CG chins
+75# x 6

CSBB row
245x6

Band pull-apart
Mx20

Crunch
1x20

Reverse crunch
1x10
*

2 Likes
1712

5/16/24
Max effort lower

4" block deadlift
+average bands
155/225/315/395/430x1 465x2

Squats
+Top squat attachment
150/200/250/275/300x1 315x6

Super set:
Ab wheel / Band pulldown Abs
+80#x10x3 / 2L+Mx33x3

Mentzer sit-ups
+25# x 20
*

2 Likes