My Strength Training Log 2016-2024

7/26/23
Max effort lower

Band Squats
+Top squat attachment
+Strong bands (new bands)
205/225/245/285/300/325x1

Superset:
Band squats to 12" box / NLC
+Strong bands (new bands)
225x6x2 / 4x10

Ab wheel
+55#x11x6

1 Like

7/27/23
Lower assistance

Good mornings
5x5

DB Bulgarian Split Squats
3x10 (all sets BFR)

Giant set:
Band pull down abs / One leg calf press / Band side pushdown / Reverse calf raise / Fireflies / Band trunk twist
2L+Mx25x3 / 3x15 / 3x10 / 3x20 / 3x10 / 3x10

1 Like

7/28/23
Max effort upper

Paused band bench press
+doubled mini bands
164/182/196/212/218/228x1

Bench press
270x3

Wide grip bench press
220x8x2

Narrow grip bench press
220x8x2

Lateral raise
7x15

Giant set:
Rear delt row / Reverse grip pushdown / Bench Dips / Seated hammer curls
3x15 / 1x8 1x6 / +45#x8 +70#x8 / 3x10

Super set:
Seated wrist curls / standing wrist curls
3x30 / 3x30

1 Like

7/29/23
Upper assistance

Giant set:
Pull ups / EZ pulover / EZ extensions
+20#x8 +40#x6 / 2x6 / 2x6

Super set:
Lateral pulldown / CSBB row
4x10/ 4x8

Super set
Preacher curl negatives / EZ press negatives
25s-10 reps 25s-10 reps x3 (last 2 BFR) / 20s-8 reps 20s-8 reps x3 (last 2 BFR)

2 Likes

7/30/23
DE lower

Super set:
Speed squat / Speed 2" deficit deadlift
(+choked L & MM bands) 195x2x12 / 300x2x12

Ab wheel
+55#x11x6

NLC
4x10 (BFR)

2 Likes

7/31/23
DE Upper

Speed bench
+Mini bands
135x3x12

Bench press
176x15x2

Wide grip bench
162x10x2

Narrow grip bench
162x10x2

Lateral raise
7x15

Giant set:
Rear delt row / Reverse grip pushdown / Bench Dips / Conc hammer curls
3x15 / 1x8 1x6 / +45# x 8 +80# x 8 / 3x15 (BFR)

Super set:
Seated wrist curls / standing wrist curls
3x30 / 3x30

2 Likes

8/1/23
Upper assistance

Giant set:
Pull ups / EZ pulover / EZ extensions
+20# x 8 +40# x 6 / 2x6 / 2x6

Super set:
Lateral pulldown / Reverse BB row
4x10/ 4x8

Super set:
Preacher hammer curl negatives / EZ press negatives
25s-10 reps 25s-10 reps x3 (last 2 BFR) / 20s-8 reps 20s-8 reps x3 (last 2 BFR)

2 Likes

8/2/23
Max effort lower

6” block deadlift
+average bands
155/225/315/395/425/483x1(PR)
420x4

Ab wheel
+55#x11x6

Neck extensions
+25# x20x3

NLC
4x8 (BFR)

2 Likes

8/3/23
Lower assistance

Good mornings
5x5

DB Bulgarian Split Squats
3x10 (all sets BFR)

Giant set:
Band pull down abs / One leg calf press / Band side pushdown / Reverse calf raise / Fireflies / Band trunk twist
2L+Mx25x3 / 3x15 / 3x10 / 3x20 / 3x10 / 3x10

2 Likes

8/4/23
Max effort upper

Bench press paused 5RM
180/200/215/230/240x1 250x4 + 1

Bench press
186x10x2

Wide grip bench press
162x10x2

Narrow grip bench press
162x10x2

Lateral raise
7x15

Giant set:
Rear delt row / Reverse grip pushdown / Bench Dips / Conc hammer curls
3x15 / 1x8 1x6 / +55# x 8 +90# x 8 / 3x15 (BFR)

Super set:
Seated wrist curls / Standing wrist curls
3x30 / 3x30

2 Likes

8/5/23
Upper assistance

Giant set:
Pull ups / EZ pulover / EZ extensions
+20#x8 +40#x6 / 2x6 / 2x6

Super set:
Lateral pulldown / CSBB row
4x10/ 4x8

(out of time)

2 Likes

8/7/23
DE Upper

Speed bench
+Mini bands
140x3x10

Bench press
180x15x2

Wide grip bench
156x10x2

Narrow grip bench
156x10x2

Lateral raise
7x15

Giant set:
Rear delt row / Reverse grip pushdown / Bench Dips / Conc hammer curls
3x15 / 1x8 1x6 / +45# x 8 +90# x 8 / 3x15 (BFR)

Super set:
Seated wrist curls / standing wrist curls
3x30 / 3x30

2 Likes

8/8/23
Upper assistance

Giant set:
Pull ups / EZ pulover / EZ extensions
+20# x 8 +40# x 6 / 2x6 / 2x6

Super set:
Lateral pulldown / Reverse BB row
4x10/ 4x8

Super set:
Preacher hammer curl negatives / EZ press negatives
25s-10 reps 25s-10 reps x3 (last 2 BFR) / 20s-8 reps 20s-8 reps x3 (last 2 BFR)

1 Like

8/9/23
Max effort lower

Chains Squats
+40# chains
185/205/245/260/300/320/345x1

Superset:
Chain squats to 12" box / NLC
+40# chains
240x6x2 / 4x10 (last 2 BFR)

Ab wheel
+55#x11x6

1 Like

8/10/23
Lower assistance

Good mornings
5x5

DB Bulgarian Split Squats
3x10 (BFR)

Giant set:
Band pull down abs / Hollow body hold / One leg calf press / Reverse calf raise
2L+Mx25x4 / 4x20s / 4x15 / 4x20

1 Like

8/11/23
Max effort upper

Chain bench press
+40# chains
185/195/215/232/251/259/274x1

Bench press
195x10x2

Wide grip bench press
166x10x2

Narrow grip bench press
166x10x2

Lateral raise
7x15

Giant set:
Rear delt row / Reverse grip pushdown / Bench Dips / Conc hammer curls
3x15 / 1x8 1x6 / +45# x 8 +90# x 8 / 3x15

Super set:
Seated wrist curls / standing wrist curls
3x30 / 3x30

1 Like

8/12/23
Upper assistance

Giant set:
Pull ups / EZ pulover / EZ extensions
+20#x8 +40#x7 / 2x6 / 2x6

Super set:
Lateral pulldown / CSBB row
4x10/ 4x8

Super set
EZ press negatives / Preacher curl DB negatives
25s-10 reps 25s-10 reps x3 (last 2 BFR) / 25s-10 reps 25s-10 reps x3 (last 2 BFR)

1 Like

8/13/23
DE lower

Super set:
Speed squat / Speed 2" deficit deadlift
(+choked L & MM bands) 235x2x8 / 315x2x8

Ab wheel
+55#x11x6

NLC
4x10 (BFR)

1 Like

8/14/23
DE Upper

Speed bench
+Mini bands
145x3x9

Bench press
185x12x2

Wide grip bench
160x10x2

Narrow grip bench
160x10x2

Lateral raise
7x15

Giant set:
Rear delt row / Reverse grip pushdown / Bench Dips / Conc hammer curls
3x15 / 1x8 1x6 / +45# x 8 +90# x 8 / 3x15 (BFR)

Super set:
Seated wrist curls / standing wrist curls
3x30 / 3x30

1 Like

8/15/23
Upper assistance

Giant set:
Pull ups / EZ pullover / EZ extensions
+20# x 8 +40# x 7 / 2x7 / 2x7

Super set:
Lateral pulldown / Inverse BB row
4x10/ +25# x 9x4

Super set:
EZ press negatives / Preacher hammer curl negatives
25s-10 reps 25s-10 reps x3 (last 2 BFR) / 25s-10 reps 25s-10 reps x3 (last 2 BFR)

1 Like