My Strength Training Log 2022

Training Logs
1473

8/1623
Max effort lower

2” block deadlift
+40# chains
155/225/315/405/500x1
420x5

Ab wheel
+55#x12x6

NLC
4x10 (BFR)

RH
2x50

1 Like
1474

8/17/23
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 / Band side pushdown
2L+Mx25x4 / 4x20s / 4x15 / 4x20 / Sx10x4

2 Likes
1475

8/18/23
Max effort upper

CG bench press
195/215/232/251x1 260x2

Bench press
206x8x2

Wide grip bench press
172x10x2

Narrow grip bench press
172x10x2

Lateral raise
7x15

Giant set:
Rear delt row / OH BB extension / Bench Dips / Seated hammer curls
3x15 / 1x8 1x6 / 2x8 / 3x10

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

2 Likes
1476

8/19/23
Upper assistance

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

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)

2 Likes
1477

8/20/23
DE lower

Super set:
Speed squat / Speed 2" deficit deadlift
(+40# chains) 220x2x10 / 305x2x10

Ab wheel
+55#x12x6

Neck extension
6x20

NLC
4x10 (BFR)

RH
4x25

2 Likes
1478

8/21/23
DE Upper

Speed bench
+40# chains
135x3x10

Bench press
189x12x2

Wide grip bench
164x10x2

Narrow grip bench
164x10x2

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

2 Likes
1479

8/22/23
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)

2 Likes
1480

8/23/23
Max effort lower

Squats
+Top squat attachment
225/245/285/300/330/355/385x1

Superset:
Squats to 12" box / NLC
270x6x2 / 4x10

Ab wheel
+55#x11x6

RH
3x30

2 Likes
1481

8/24/23
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 / Band side pushdown / Band trunk twist
2L+Mx25x4 / 4x20s / 4x15 / 4x20 / Sx10x4 / 4x10

2 Likes
1482

8/25/23
Max effort upper

Paused band bench press
+doubled mini bands
164/182/196/212/218/228.5x1

Bench press
216x8x2

Wide grip bench press
177x10x2

Narrow grip bench press
177x10x2

Lateral raise
7x15

Giant set:
Rear delt row / R. grip pushdown / Bench Dips / Seated hammer curls
3x15 / 1x8 1x6 / 2x8 / 3x10

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

2 Likes
1483

8/26/23
Upper assistance

Super set:
EZ curls / DB rollbacks
4x8 / 4x8

Super set:
Incline curls / OH EZ extensions
4x8 / 4x8

Super set:
DB concentration curl / Bench Dips
4x8 / 4x10

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)

2 Likes
1484

9/3/23
DE lower

Super set:
Speed squat / Speed 2" deficit deadlift
(+choked L & MM bands) 195x2x12 / 305x2x12

Ab wheel
+55#x12x6

Super set:
NLC / RH / Band pull down abs
4x10 (BFR) / 4x25 / 2L+Mx25x4

1 Like
1485

9/4/23
DE Upper

Speed bench
+Mini bands
135x3x12

Bench press
196x10x2

Wide grip bench
168x10x2

Narrow grip bench
168x10x2

Lateral raise
7x16

Giant set:
Rear delt row / Reverse grip pushdown / Bench Dips / Conc hammer curls
3x15 / 3x8 / +45# x 8 +90# x 8 x 2 / 3x15

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

1 Like
1486

9/5/23
Upper assistance

Super set:
Pull ups / EZ pulover
+20# x 8 +40# x 8 x 2 / 3x8

Super set:
EZ press / Tate press
4x8 / 4x8

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

Triangle pushups
4x8 (last 3 BFR)

1 Like
1487

9/6/23
Max effort lower

2” Block Deadlift
155/225/315/405/500x1 537x0 515x1
470x4

Ab wheel
+55#x12x6

Giant set:
NLC / Band pulldown abs / RH
4x8 / 2L+Mx25x4 / 4x25

1 Like
1488

9/7/23
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 / Band side pushdown
2L+Mx25x3 / 3x20s / 3x15 / 4x20 / Sx10x3

1 Like
1489

9/8/23
Max effort upper

Bench press 3RM
195/216/232/251/259x1 271x2 +1 (rest pause)
226x5x3

Wide grip bench press
186x10x2

Narrow grip bench press
186x10x2

Lateral raise
7x16

Giant set:
Rear delt row / One arm pushdown / Bench Dips / Seated hammer curls
3x15 / 3x8 / +45# x 8 +90# x 8x2 / 3x10 (Last set BFR)

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

1 Like
1490

9/9/23
Upper assistance

Super set:
Pull ups / EZ pulover
+20#x8 +40#x8x2 / 3x8

Super set:
EZ press / DB rollbacks
4x8 / 4x8

Super set:
Lateral pulldown / Inverse BB row
4x10/ +25x8x4

Triangle pushups
4x8 (last 3 BFR)

1 Like
1491

9/10/23
DE lower

Super set:
Speed squat / Speed 2" deficit deadlift
(+choked L & MM bands) 215x2x10 / 310x2x10

Ab wheel
+55#x12x6

Giant set:
NLC / RH / Band pull down abs
4x10 (BFR) / 4x25 / 2L+Mx25x4

1 Like
1492

9/11/23
DE Upper

Speed bench
+Mini bands
140x3x10

Bench press
198x10x2

Wide grip bench
171x10x2

Narrow grip bench
171x10x2

Lateral raise
7x16

Giant set:
Rear delt row / Reverse grip pushdown / Bench Dips / Conc hammer curls
3x15 / 3x8 / +45# x 8 +90# x 8 x 2 / 3x15

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

1 Like