My Strength Training Log 2016-2024

Training Logs
1292

1/23/2023
Light bench

Bench press
203x8x3

Wide grip bench press
175x10x3

Narrow grip bench press
175x10x3

Lateral raise
7x15

Superset:
Rear delt row / Seated hammer curls
3x12 / 3x10

Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10

1 Like
1293

1/24/23
Upper assistance

Super set:
EZ press / Chin ups
4x15 / 4x10

Super set:
Tate press / Reverse BB row
4x10 / 4x8

Super set:
One arm JM pushdown / Lateral pulldown
4x15 / 4x20

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

2 Likes
1294

1/25/23
Max effort lower

4” block deadlift
155/225/315/405/500/538x1(PR)
462.5x5

Ab wheel
+55#x10x6

NLC
4x8 (all sets BFR)

RH
3x30

2 Likes
1295

1/26/23
Lower assistance

Good mornings
5x5

DB Bulgarian Split Squats
3x10 (all sets BFR)

Giant set:
Band pulldown abs / Calf press / Band side pushdowns / Reverse calf press / Bench leg raise
2L+Mx25x4 / 4x15 / 4x10 / 4x20 / 4x20

2 Likes
1296

1/27/23
Heavy bench

Bench press
249x3x3

Wide grip bench press
205x10x3

Narrow grip bench press
205x10x3

Lateral raise
7x15

Super set:
Bent over rear delt row / Concentration hammer curls
3x12 / 3x10

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

2 Likes
1297

1/28/23
Upper assistance

Super set:
EZ press / Chin ups
4x10 / 4x10

Super set:
Tate press / BB row
4x10 / 4x8

Super set:
One arm pushdown / Lateral pulldown
4x10 / 4x20

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

2 Likes
1298

1/29/23
DE lower

Super set:
Speed squat / Speed Deadlift
(+choked L & MM bands) 216x5x5 / 340x2x6

NLC
4x8 (BFR)

Ab wheel
+55#x10x6

RH
3x30

2 Likes
1299

1/30/2023
Light bench

Bench press
208x6x3

Wide grip bench press
179x8x6

Narrow grip bench press
179x8x6

Lateral raise
7x15

Superset:
Rear delt row / Seated hammer curls
3x12 / 3x10

Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10

2 Likes
1300

1/31/23
Upper assistance

Super set:
EZ press / Chin ups
4x15 / 4x10

Super set:
Tate press / Reverse BB row
4x10 / 4x8

Super set:
One arm JM pushdown / Lateral pulldown
4x15 / 4x20

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

2 Likes
1301

2/1/22
Max effort lower

Band Squats
+Top squat attachment
+Strong bands
225/245/285/300/335/367x1
12" box 174x10x3 (last 2 sets BFR)

NLC
4x8 (BFR)

Ab wheel
+55x10x6

RH
4x20

Band pulldown abs
M+2Lx30x3

2 Likes
1302

2/2/23
Lower assistance

Good mornings
5x5

DB Bulgarian Split Squats
3x10 (all sets BFR)

Giant set:
Band pulldown abs / Calf press / Band side pushdowns / Reverse calf press / Bench leg raise
2L+Mx25x4 / 4x15 / 4x10 / 4x20 / 4x20

1 Like
1303

2/3/23
Heavy bench

Bench press
258x3x2

Wide grip bench press
212x10x3

Narrow grip bench press
212x10x3

Lateral raise
7x15

Super set:
Bent over rear delt row / Concentration hammer curls
3x12 / 3x10

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

2/4/23
Upper assistance

Super set:
EZ press / Chin ups
4x10 / 4x10

Super set:
Tate press / BB row
4x10 / 4x8

Super set:
One arm pushdown / Lateral pulldown
4x10 / 4x20

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

2/6/2023
Light bench

Bench press
211x6x3

Wide grip bench press
183x8x3

Narrow grip bench press
183x8x3

Lateral raise
7x15

Superset:
Rear delt row / Seated hammer curls
3x12 / 3x10

Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10

2/7/23
Upper assistance

Super set:
EZ press / Chin ups
4x15 / 4x10

Super set:
Tate press / Reverse BB row
4x10 / 4x8

Super set:
One arm JM pushdown / Lateral pulldown
4x15 / 4x20

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

2/9/23
Max effort lower

6” block deadlift
+average bands
155/225/315/365/390/425/481x1(PR)
415x4

NLC
4x8 (BFR)

Ab wheel
+55#x10x6

RH
3x30

2/10/23
Heavy bench

Bench press
249/258/268x3

Wide grip bench press
220x8x3

Narrow grip bench press
220x8x3

Lateral raise
7x15

Super set:
Bent over rear delt row / Seated hammer curls
3x12 / 3x10

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

2/1123
Upper assistance

Super set:
EZ press / Chin ups
4x10 / 4x10

Super set:
Tate press / BB row
4x10 / 4x8

Super set:
One arm pushdown / Lateral pulldown
4x10 / 4x20

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

2/12/23
DE lower

Super set:
Speed squat / Speed Deadlift
(+choked L & MM bands) 216x5x5 / 265x2x6

NLC
4x8 (BFR)

Ab wheel
+55#x10x6

RH
3x30

2/14/23
Light bench

Bench press
211x6x3

Wide grip bench press
183x8x3

Narrow grip bench press
183x8x3

Lateral raise
7x15

Superset:
Rear delt row / Seated hammer curls
3x12 / 3x10

Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10

2/15/23
Competition Deadlift

Deadlift
155/225/315/412 x1
Ist attempt: 512x1 Good lift
2nd attempt: 520 miss (grip slipped just off floor)
3rd attempt: 520 miss (no strength left)

Deadlift hold: 315 x 104 seconds.

2/17/23
Competition Bench Press

Bench press
warmup using BB
220/245/265x1

Ist attempt: 280x1 Good lift
2nd attempt: 290x1 Good lift
3rd attempt: 303 x0 miss :face_with_symbols_over_mouth:

After this miss I think I realize the problem with Kaz’s method vs. Westiside. Not maxing out each week on different, but simialr exercises makes it harder max out. I felt shaky before this attempt as if my CNS was just not used to this much stress. I missed this at about halfway to lockout.

I am switching back to a Westside-like conjugate for beching. Kaz’s method got me back to 300 after a severe injury and I thank him for that! Im going to keep doing some of the volume work from Kaz.

1 Like
1304

2/20/23
DE Upper

Speed bench
+Mini bands
135x3x12

Wide grip bench
149x10x3

Narrow grip bench
149x10x3

Lateral raise
7x15

Giant set:
Rear delt row / Seated hammer curls / JM press
3x12 / 3x10 / 3x10

Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10

2 Likes
1305

2/21/23
Upper Assistance

Super set:
OH EZ extensions / Chin ups
4x8 / 4x10

Super set:
DB rollbacks / Reverse BB row
4x10 / 4x8

Super set:
One arm RG pushdown / Lateral pulldown
4x15 / 4x20

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

2 Likes
1306

2/22/23
Max Effort Lower

Squats
+Top squat attachment
225/245/285/300/358x1 398x0 (mis-loaded bar thought this was 383)

NLC
4x8 (BFR)

Ab wheel
+55#x10x6

2 Likes
1307

2/23/23
Lower assistance

Good mornings
5x5

DB Bulgarian Split Squats
3x10 (all sets BFR)

Giant set:
One leg calf press / Band trunk twist / Reverse calf raise / Bench leg raise
4x15 / 4x10 / 4x20 / 4x20

2 Likes
1308

2/24/23
Max effort upper

Floor press
185/205x2 225/245/265/275/285x1

Wide grip floor press
160x10x3

Narrow grip floor press
160x10x3

Lateral raise
7x15

Giant set:
Rear delt row / Concetration hammer curls / JM press
3x12 / 3x10 / 3x10

Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10

2 Likes
1309

2/25/23
Upper assistance

Super set:
EZ OH extensions / Chin ups
12x8 / 12x10

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

2 Likes
1310

2/26/23
DE lower

Super set:
Speed squat / Speed Deadlift 2" deficit
(+choked L & MM bands) 195x2x10 / 320x2x10

NLC
4x8 (BFR)

Ab wheel
+55#x10x6

3 Likes
1311

2/27/23
DE Upper

Speed bench
+Mini bands
150x3x10

Wide grip bench
153x10x3

Narrow grip bench
153x10x3

Lateral raise
7x15

Giant set:
Rear delt row / Seated hammer curls / JM press
3x12 / 3x10 / 3x10

Super set:
Seated wrist curls / Standing wrist curls
6x10 / 6x10

3 Likes