T Nation

My Strength Training Log 2022

11/25/21
Lower assistance

Giant set:
Kneeling squats / Band pulldown abs / One leg calf press
405x5x5 / 5x20 / 5x10

11/26/21
β€œHeavy” upper

Bench press
215x5x4

Wide grip bench press
175x10x3

Narrow grip bench press
175x10x3

Lateral raise
7x15

Super set:
Reverse fly / BB curls
3x10 /3x10

Super set:
Seated wrist curls / standing wrist curls
6x10 / 4x10

11/27/21
Upper assistance

Super set:
EZ press / EZ pullover
4x10 / 4x10

Super set:
EZ extension / Reverse BB row
4x10 / 4x8

Super set:
One arm Pushdown / Cable lateral pulldown
4x10 / 4x20

11/28/21
DE lower

Speed squat
250x5x8

Speed deadlift
320x1x6

Ab wheel
+55x8x4

RH
4x20

GHR
4x8

11/29/21
Light upper

Bench press
185x8x3

Wide grip bench press
160x10x3

Narrow grip bench press
160x10x3

Lateral raise
7x15

Superset:
Reverse grip curls / Reverse fly
3x10 / 3x10

Super set:
Seated wrist curls / Standing wrist curls
95x10x6 / 120x10x4

11/30/21
Upper assistance

Super set:
EZ bar press / EZ pullover
4x15 / 4x8

Super set:
EZ bar extension / Reverse BB row
4x10 / 4x8

Super set:
Reverse grip pushdown / Cable lateral pulldown
4x10 / 4x20

OH EZ extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x3

12/1/21
Max effort lower

Band Squats
+Strong bands
225/245/260/285/315/340/355/365x1(PR)
12” box
155x10x3

Ab wheel
+55x8x4

12/2/21
Lower assistance

Giant set:
Seated good morning
225/245/275/295/305/315x4
RH
4x20
GHR
4x8
Reverse crunch
4x10

One leg calf press
50x10x4

Reverse calf press
4x15

12/3/21
Heavy upper

Bench press
225x5x3

Wide grip bench press
180x10x3

Narrow grip bench press
180x10x3

Lateral raise
7x15

Super set:
Reverse fly / BB curls
3x10 /3x10

Super set:
Seated wrist curls / standing wrist curls
6x10 / 4x10

12/4/21
Upper assistance

Super set:
EZ press / EZ pullover
4x10 / 4x10

Super set:
EZ extension / Reverse BB row
4x10 / 4x8

Super set:
One arm Pushdown / Cable lateral pulldown
4x10 / 4x20

OH EZ extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x3

12/5/21
DE lower

Speed squat
250x5x8

Ab wheel
+55x8x4

RH
4x20

GHR
4x8

12/6/21
Light upper

Bench press
190x8x3

Wide grip bench press
165x10x3

Narrow grip bench press
165x10x3

Lateral raise
7x15

Superset:
Hammer curls / Reverse fly
3x10 / 3x10

Super set:
Seated wrist curls / Standing wrist curls
95x10x6 / 120x10x4

12/7/21
Upper assistance

Super set:
EZ bar press / EZ pullover
4x15 / 4x8

Super set:
EZ bar extension / Reverse BB row
4x10 / 4x8

Super set:
Reverse grip pushdown / Cable lateral pulldown
4x10 / 4x20

OH EZ extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x3

12/8/21
Max effort lower

4” block deadlift
+average bands
155/225/315/330/365/395/430/470x1
405x5

Ab wheel
+55x8x5

Band pulldown abs
+Dbl MMx20x4

RH
4x20

GHR
4x8

12/9/21
Lower assistance

Kneeling squats
405x5x5

One leg calf press
4x10

Band trunk twist
4x10

12/10/21
Heavy upper

Bench press
230x3x3

Wide grip bench press
190x10x3

Narrow grip bench press
190x10x3

Lateral raise
7x15

Super set:
Reverse fly / Hammer conc. curls
3x10 /3x10

Super set:
Seated wrist curls / standing wrist curls
6x10 / 4x10

12/11/21
Upper assistance

Super set:
EZ press / EZ pullover
4x10 / 4x10

Super set:
EZ extension / Reverse BB row
4x10 / 4x8

Super set:
One arm Pushdown / Cable lateral pulldown
4x10 / 4x20

OH EZ extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x3

12/12/21
DE lower

Speed squat
250x5x8

Speed deadlift
320x1x6

Ab wheel
+55x8x5

RH
4x20

GHR
4x8

12/13/21
Light upper

Bench press
190x6x3

Wide grip bench press
170x8x3

Narrow grip bench press
170x10x3

Lateral raise
7x15

Superset:
Reverse EZ curls / Reverse fly
3x10 / 3x10

Super set:
Seated wrist curls / Standing wrist curls
95x10x6 / 120x10x4

12/14/21
Upper assistance

Super set:
EZ bar press / EZ pullover
4x15 / 4x8

Super set:
EZ bar extension / Reverse BB row
4x10 / 4x8

Super set:
Reverse grip pushdown / Cable lateral pulldown
4x10 / 4x20

OH EZ extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x3