My Strength Training Log 2016-20XX

Training Training Logs
1856

10/13/24
DE lower

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

Super set:
Ab wheel / Band pulldown abs
+80# x 12 x 3 / 2Avg x 22 x 3

Mentzer sit-ups
+25# x 15

Mentzer oblique sit-ups
+10# x 10

NLC
1x10
*

2 Likes
1857

10/14/24
DE Upper

Speed bench
+Mini bands
135x3x12 (new bands)

Incline flys
45s x 10
Lateral raise
35s x 9
BTB BB raise
45# x 10
CS reverse fly
15s x 10
OH DB extension
50x22
OH EZ extension
85x10
One arm OH extension
15x22
One arm rope pushdown
30x15
High cable curls
35x9
EZ curls
105x9
Conc hammer curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
130x8/7 / 150x10x2
*

1 Like
1858

10/15/24
Upper assistance

Superset:
EZ pullover / CG pullups
125x9 / +65# x 8
CSBB row
245x9
Seated cable rows
135x12
BB reverse raise
20# x 25
Band pull-apart
2M x 15
Cable oblique pushdown
100x20
One arm side pulldown
30# x 15
Band trunk twist
1x12
Fireflies
1x10
BB shrugs
225x40
*

1 Like
1859

10/16/24
Max effort lower

Chain Squats
+40# chains
185/205/240/260/285/300/325/360x1(PR) (barely)

Deadlift
155/225/315/405/460.5x1

Super set:
Ab wheel / Band pulldown abs
+80# x 12 x 3 / 2Avg x 22 x 3

Mentzer sit-ups
+25# x 15

Mentzer oblique sit-ups
+10# x 10

NLC
1x10
*

1 Like
1860

10/17/24
Lower assistance

RH
1x60
One leg calf press
90x10
Seated one leg calf press
85x10
Seated reverse calf press
80# x 15
Cable oblique pushdowns
100x20
Power wheel knee ups
1x30
Hanging knee raise
1x8
*

1 Like
1861

10/18/24
Max effort upper

Bench press
202/224/241/260/280x1

Chain floor press
+40# chains
215x3
Lateral raise
35s x 9
BB reverse raise
45x10
CS reverse fly
15s x 10
OH DB extension
50x22
Incline Tate press
50s x 8
One arm OH extension
15x22
High cable curls
35x10
BB curls
105x9
Conc hammer curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
130x8/7 / 150x10x2
*

1 Like
1862

10/19/24
Upper assistance

Superset:
EZ pullover / CG pullups
125x9 / +65# x 8
CSBB row
245x9
Seated cable rows
135x12
BB reverse raise
20# x 25
Band pull-apart
2M x 15
One arm side pulldown
30# x 15
*

1 Like
1863

10/20/24
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 12 x 3 / 2Avg x 22 x 3

Mentzer sit-ups
+25# x 15

Mentzer oblique sit-ups
+10# x 10

NLC
1x10
*

2 Likes
1864

10/21/24
DE Upper

Speed bench
+Mini bands
140x3x10 (new bands)

CG Incline
135x20
Lateral raise
35s x 9
BTB BB raise
45# x 10
CS reverse fly
15s x 10
OH DB extension
50x23
OH EZ extension
85x10
One arm OH extension
15x23
One arm rope pushdown
30x15
High cable curls
35x10
EZ curls
105x9
Conc hammer curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
130x8/7 / 150x10x2
*

2 Likes
1865

10/22/24
Upper assistance

Superset:
EZ pullover / CG pullups
125x9 / +65# x 8
CSBB row
245x10
Seated cable rows
135x12
BB reverse raise
20# x 25
Band pull-apart
2M x 20
One arm side pulldown
30# x 15
Band trunk twist
1x12
Fireflies
1x10
*

2 Likes
1866

10/23/24
Max effort lower

2ā€ block deadlift
+130# chains
155/225/315/405x1 (grip almost slipped at top)

Squats
+Top squat attachment
150/200/250/300/350.5x1

Super set:
Ab wheel / Band pulldown abs
+80# x 12 x 3 / 2Avg x 23 x 3

Mentzer sit-ups
+25# x 15

Mentzer oblique sit-ups
+10# x 10

NLC
1x10
*

2 Likes
1867

10/24/24
Lower assistance

RH
1x70
One leg calf press
90x10
Seated one leg calf press
85x10
Seated reverse calf press
80# x 15
Cable oblique pushdowns
100x20
Power wheel knee ups
1x35
Hanging knee raise
1x8
*

2 Likes
1868

10/25/24
Max effort upper

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

Incline flys
45s x 10
Lateral raise
35s x 9
BB reverse raise
45x12
CS reverse fly
15s x 10
OH DB extension
50x23
Incline Tate press
50s x 8
One arm OH extension
15x23
One arm rope pushdown
30x12
High cable curls
35x10
High cable curls
35x10
BB curls
105x9
Conc hammer curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
130x8/7 / 150x10x2
*

2 Likes
1869

10/26/24
Upper assistance

Superset:
EZ pullover / CG pullups
125x9 / +65# x 8
CSBB row
245x10
Seated cable rows
135x12
BB reverse raise
20# x 30
Band pull-apart
2M x 30
Cable oblique pushdowns
100x20
One arm side pulldown
30# x 15
Band trunk twist
1x12
Hanging knee raise
1x8
*

1 Like
1870

10/27/24
DE lower

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

Super set:
Cable oblique pushdowns / Band pulldown abs
100x20x3 / 2Avg x 23 x 3

Mentzer sit-ups
+25# x 16

Mentzer oblique sit-ups
+10# x 10

NLC
1x10
*

1 Like
1871

10/28/24
DE Upper

Speed bench
+Mini bands
145x3x9 (new bands)

Incline flys
45s x 10
Lateral raise
35s x 9
BTB BB raise
45# x 10
CS reverse fly
10s x 20
Incline kick backs
15s x 15 x 3
High cable curls
35x10
EZ curls
105x9
Conc hammer curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
130x8/7 / 150x10x2
*

1 Like
1872

10/29/24
Upper assistance

Superset:
EZ pullover / CG pullups
125x9 / +65# x 8
CSBB row
245x10
Seated cable rows
135x12
BB reverse raise
20# x 30
Band pull-apart
2M x 30
Cable oblique pushdowns
100x20
One arm side pulldown
30# x 15
Hanging knee raise
1x8
*

1 Like
1873

10/2/24
Max effort lower

Zercher Squats
135/185/225/275/300/325/350x1

Deadlift
155/225/315/405/460.5x1

Super set:
Ab wheel / Band pulldown Abs
+80# x 12 x 3 / 2Avg x 25 x 3

Mentzer sit-ups
+25# x 15

Mentzer oblique sit-ups
+10# x 10

NLC
1x10
*

1 Like
1874

11/1/24
Max effort upper

CG bench press
188/208/227/241/250/261x1

Chain floor press
+40# chains
218x3
Lateral raise
35s x 9
BB reverse raise
1x12
CS reverse fly
15s x 12
Incline kick backs
15s x 15 x 3
High cable curls
35x10
BB curls
105x10
Conc hammer curls
50s x 8
Super set:
Seated wrist curls / standing wrist curls
130x8/7 / 150x8x2
*

1 Like
1875

11/2/24
Upper assistance

Superset:
EZ pullover / CG pullups
125x9 / +65# x 8
CSBB row
245x10
Seated cable rows
135x12
BB reverse raise
20# x 30
Band pull-apart
2M x 30
Cable oblique pushdowns
100x20
One arm side pulldown
30# x 15
Hanging knee raise
1x8
*

1 Like