My Strength Training Log 2016-20XX

2025-01-24T05:00:00Z
Max effort upper

Bench press
191/212/228/245/254/260x1

Chain floor press
+30# chains
215x3
Lateral raise
35s x 9
BTB BB raise
45# x 12
Modified CS reverse fly
10s x 20
Band pushdown
MMx160
High cable curls
40x10
Reverse grip BB curls
45x8
Hammer curls
50s x 10
Super set:
Seated wrist curls / standing wrist curls
140x8 / 160x10
*

2 Likes

2025-01-25T05:00:00Z
Upper assistance

Superset:
Band pullover / CG pullups
Strong x10 / +65# x 9

CSBB row
270x8

Seated cable rows
135x15

BB Shrugs
225x50

One arm side pulldown
30# x 15

Superset:
Band trunk twist / Hanging knee raise
3x10 / 3x8
*

2 Likes

2025-01-26T05:00:00Z
DE lower

Super set
Speed squat / Speed deadlift
(+40# chains) 235x2x9 / (+56# chains) 305x1x8

Superset
***Oblique pushdowns / Band pulldown abs ***
100x25x3 / 2Avg x 25 x 3

Mentzer sit-ups
+25# x 15

Mentzer oblique sit-ups
+10# x 10

NLC
1x10

Ab wheel
1x10
*

3 Likes

1/27/25
DE Upper

Speed bench
+30# chains
145x3x9

Incline fly
45x10
Lateral raise
35s x 10
BTB BB raise
50# x 12
Modified CS reverse fly
10s x 20
Band pushdown
Mx200
Reverse grip BB curls
45x8
Hammer curls
50s x 10
High cable curls
40x10
Super set:
Seated wrist curls / standing wrist curls
130x8/7 / 150x10x2
*

3 Likes

2025-01-28T05:00:00Z
Upper assistance

Superset:
Band pullover / CG pullups
Avg x 20 / BWx10

CSDB row
50s x 10

Seated cable rows
50x50

Superset:
Band trunk twist / Hanging knee raise
3x10 / 3x8
*

3 Likes

2025-01-29T05:00:00Z
Max effort lower

6ā€ block deadlift
+56# chains
155/225/315/350/385/415/485/465x1

Squats
+Top squat attachment
150/200/250/300/352x1

Superset
***Band trunk twist / Band pulldown abs ***
3x15 / 2Avg x 25 x 3

NLC
1x10
*

3 Likes

2025-01-30T05:00:00Z
Lower assistance

RH
1x60

One leg calf press
95x10

Seated one leg calf press
85x10

Seated reverse calf press
80# x 20

Mentzer sit-ups
+25# x 15

Mentzer oblique sit-ups
+10# x 10
*

3 Likes

2025-02-01T05:00:00Z
Max effort upper

Chain floor press
+30# chains
135/155/175/195/205/225/230/240x1
215x3

Lateral raise
35s x 10
Band pushdowns
MMx160
Band pullover
2Avg x 20
CG pullups
+65# x 8
CSBB row
270x8
Super set:
Seated wrist curls / standing wrist curls
140x7 / 160x10
*

2 Likes

2025-02-02T05:00:00Z
DE lower

Super set
Speed squat / Speed deadlift
(+40# chains) 195x2x12 / (+56# chains) 260x1x12

Ab wheel
1x30
Oblique pushdowns
100x30
Band pulldown abs
2Avg x 40
Mentzer sit-ups
+25# x 15
Mentzer oblique sit-ups
+10# x 10
NLC
1x10
Hanging knee raise
1x8
*

3 Likes

Super setting squats and deadlifts seems like a brutal combo. Do you find that your still explosive on the speed deads after the squat set?

I do, as long as the chain weight isnā€™t too high. I was using too much chain weight up until a few weeks ago and it was slowing down.

1 Like

2/3/25
DE Upper

Speed bench
+30# chains
135x3x12

Incline fly
45x10
Lateral raise
35s x 10
BTB BB raise
50# x 12
Modified CS reverse fly
10s x 20
Band pushdown
Mx200
Hammer curls
50s x 12
High cable curls
40x10
Reverse grip BB curls
50x8
Super set:
Seated wrist curls / standing wrist curls
130x8/7 / 150x10x2
*

2 Likes

2025-02-04T05:00:00Z
Upper assistance

Superset:
Band pullover / CG pullups
2Strong x 12 / +65# x 8

CSBB row
270x8

Seated cable rows
135x15

BB Shrugs
225x50

BTB BB raise
1 x 10

Band trunk twist
1x15
*

3 Likes

2025-02-06T05:00:00Z
Max effort lower

Squats
+Top squat attachment
150/200/250/300/350/375x1

Deadlift
155/225/315/405/465x1
Ab wheel
1x40
Oblique pushdowns
100x30
Band pulldown abs
2Avg x 40
Mentzer sit-ups
+25# x 15
Mentzer oblique sit-ups
+10# x 10
NLC
1x10

1 Like

2025-02-07T05:00:00Z
Max effort upper

CG bench press
181/201/216/233/241/250x1
135x30

Lateral raise
35s x 10
BB reverse raise
50# x 10
Modified CS reverse fly
15s x 10
Band pushdown
MMx160
Overhead extension
1x50
High cable curls
35x12
BB curls
100x8
Hammer curls
50s x 12
Super set:
Seated wrist curls / standing wrist curls
135x8 / 155x10
*

2 Likes

2025-02-08T05:00:00Z
Upper assistance

Superset:
Band pullover / CG pullups
2Strong x 12 / +75# x 6
CSBB row
270x8
Seated cable rows
135x16
BB Shrugs
225x50
BTB BB raise
1 x 10
One arm side pulldown
30# x 15
Band trunk twist
3x12
*

1 Like

2025-02-09T05:00:00Z
DE lower

Super set
Speed squat / Speed deadlift
(+40# chains) 215x2x10 / (+56# chains) 285x1x10

Ab wheel
1x40
Oblique pushdowns
100x30
Band pulldown abs
2Avg x 40
Mentzer sit-ups
+25# x 15
Mentzer oblique sit-ups
+10# x 10
NLC
1x10
*

2 Likes

2025-02-10T05:00:00Z
DE Upper

Speed bench
+30# chains
145x3x10

CG Incline
135x20
Lateral raise
35s x 10
BTB BB raise
50# x 12
Modified CS reverse fly
10s x 20
Band pushdown
Mx210
Reverse grip BB curls
60x8
Hammer curls
50s x 10
High cable curls
40x10
Super set:
Seated wrist curls / standing wrist curls
135x8/7 / 155x10x2
*

2 Likes

2025-02-11T05:00:00Z
Upper assistance

Superset:
Band pullover / CG pullups
2Strong x 12 / +68# x 8
CSBB row
270x8
Seated cable rows
135x16
BB Shrugs
225x50
BTB BB raise
45 x 10
One arm side pulldown
30# x 15
Band trunk twist
3x12
Fireflies
1x10
*

1 Like

2025-02-13T05:00:00Z
Max effort lower

2" Block Deadlift
155/225/315/405/500x1 530x0 (right hand slipped)

Squats
+Top squat attachment
155/200/250/300/352x1

Super set:
Ab wheel / Band pulldown abs
+25x10 +35x10 +45x10 / 2Avg x 25 x 3

Oblique pushdowns
100x30

One leg RDL
35s x10x2
*


1 Like