T Nation

My Strength Training Log


#1

I had a training log on a different site and suddenly they shut the site down with no notice, so I am here to start a new one. I lift for strength using somewhat of a Westside method. Ive been meaning to enter a contest, but just haven't gotten to it with family and all... Currently my raw bench is somewhere in the mid 300s (I don't really know since I don't max out on full range bench ever), my raw squat is around 400 and my raw deadlift is around 500. I am 6'-1" around 200 lbs.


#2

7/3/2016
DE Bench

Speed bench plus bands
BBx50
95x15
135x5
+ doubled mini bands
BBx5
95x1
115x1
135x3x9

Ultra CG bench
145x20x2

Incline Tate press
65s x 8 x 3

CSDB row
65s x 8 x 3

DB rollbacks
50s x 8 x 3

DB pullover
65x8
75x8
90x8

Reverse flies
5x30x3

Lateral raise
5x50x1

DB curls
50s x 8 x 3


#3

7/8/16
Max Effort Upper

2 Board band press
BBx50
95x15
135x5
185x1
225x1
+ doubled mini bands & 2 board
BBx5
95x1
115x1
135x1
155x1
185x1
205x1
225x1
250x1
285x1(PR)
(no bands)
225x18(PR)

JM Press
95x10
115x6
135x5
155x5
185x5

Lat shrugs
5x10

OH EZ bar extensions
75x10
75x10
75x20

Chest supported BB row
95x10
115x10
135x10

DB curls
50s x 8 x 3

7/9/16

Russian leg curls
BWx5x5


#4

7/10/16
DE upper

Speed bench plus bands
BBx50
95x15
135x5
+ doubled mini bands
BBx5
95x1
115x1
135x1
140x3x9

DB incline
60s x 20 x 3

Hammer strength dips
2 plates x 10
4 plates x 15
6 plates x 15 x 2

Pushdowns
1x30
3x10

CSR machine
3x20

DB curls
50s x 8 x 3

Band pull apart
Light band x 10 x 3


#5

7/12/16
Max effort lower

Mid shin rack pulls
BBx20
+ doubled mini bands
BBx5
135x1
225x1
315x1
405x1
465x1(PR)

Leg press
2 plates (total) x 1
4 plates x 1
6 plates x 3
8 plates x 5
10 plates x 5 x 3

Prone leg curls
3x10

Abs wheel
BW+25 x 10
BW+30 x 10
BW+25 x 10

Russian leg curls
5x5


#6

7/14/16
Max effort upper
3 board press plus chains
BBx50
95x15
135x5
+ 55# chains
BBx5
95x3
+ 3 board
135x1
155x1
185x1
205x1
225x1
245x1
275x1
310x1(PR)
Chains off
225x21(PR)

Ultra CG decline
135x5
155x5
185x5
205x5
225x5
205x5
185x10

CSR machine
160x8
180x8
200x8
220x8
240x8

Reverse grip pushdowns
1x30
4x10

Pec deck
100x5
120x5
140x5
160x5

Hammer curls
50s x 8 x 3

Band pull apart
MM x 30 x 3


#7

Last week was deload, no gym at all.

7/25/16
DE upper

Speed bench with bands
BBx50
95x15
135x5
+ doubled mini bands
BBx5
95x1
115x1
135x3x9 (all sets CG)

CG incline
135x20x2

Tate press
60s x 10 x 2
65s x 10

DB rollbacks
50s x 10 x 3

Pushdowns
6x10

Bench dips
3x20

Hammer curls
50s x 8 x 3

Band lateral raise
MMx10x3

Band front raise
MMx10x3

Band pull apart
MMx20x3


#8

7/28/16
Max effort upper

Reverse band 2 board press (simulated shirt)
BBx50
95x15
135x5
185x1
225x1
+ Reverse strong bands & 2 Board
315x1
365x1
+ Reverse strong, light bands & 2 board
405x1
455x1
500x1
570x1(PR)

2 board press
225x19(PR)

Isometric bench press holds
2 inch off chest
BB x 5s x 5

6 inch off chest
BB x 5s x 5

10 inches off chest
BB x 5s x 5

Reverse band pull downs
S x 10 x 5

JM press
95x5
115x5
135x10x6

One arm rope pushdowns
6x10

Hammer curls
50s x 8 x 3

Band lateral raise
MMx10x3

Band front raise
MMx10x3

Band pull apart
MMx20x3


#9

7/31/16
DE upper

Speed bench with bands
BBx50
95x15
135x5
+ doubled mini bands
BBx5
95x1
115x1 1
35x1
140x3x9

DB incline
70s x 20 x 2

Incline Tate press
60s x 8 x 1
65s x 8 x 2

OH EZ bar extensions
75x10x3

EZ bar pullover
75x8x3

Reverse grip pushdowns
6x10

Bench dips
2x20

Hammer curls
50s x 8 x 3

Band lateral raise
MMx10x3

Band front raise
MMx10x3

Band pull apart
MMx20x3

Russian leg curls
3x5


#10

8/2/16
Max effort lower

Equipped squats
BBx10
135x5
155x1
175x1
185x1
205x1
225x1
+ Inzer Leviathan
315x1
365x1
405x1
455x1
490x1

Standing calf press
2x20

Russian leg curls
5x5


#11

8/4/16
Max effort upper

Reverse band 3 board press
BBx50
95x15
135x5
185x1
225x1
+ reverse strong bands
315x1
365x1
405x1
455x1
520x0
495x1
485x1

3 board press
230x20

Isometric bench press holds
2" above chest
5s x 5
6" above chest
5s x 5
10" above chest

BB floor extensions
BBx30
65x8
95x8x5

DB rows
90x10x4

One arm reverse grip pushdowns
3x10

Straight bar pushdowns
3x10

Alternating DB curls
50s x 8 x 3

Band lateral raise
MMx10x3

Band front raise
MMx10x3

Band pull apart
MMx20x3


#12

8/7/16
Dynamic effort upper

Speed bench with bands
BBx50
95x15
135x5
+ doubled mini bands
BBx5
95x1
115x1
135x1
145x3x9

Ultra CG bench
145x20x2

OH BB extension 12x12
BBx30
65x12x5
85x12x2
65x12x5

CS DB row
80s x 8 x 3

DB pullover
80x8
90x8
100x8

Rope pushdowns
3x20

CG pushdowns
3x6 + 10s hold

Rope hammer curls
3x8

PB forearm curls
3x20

Landmine press
1 plate x 6
2 plates x 6
3 plates x 6

Bench dips
3x20

8/9/16
Max effort lower

Deadlift from 2" blocks
BBx20
+ 120# chains
135x5
225x1
315x1
405x1
455x0

Leg press
warm up
6 plates x 20 x 3

Hip abductions
3x15

Abs wheel
1x10
+25# x 10
+35# x 10

Russian leg curls
3x5


#13

8/11/16
Max effort upper

2 board press with chains
BBx50
95x15
135x5
185x1
+ 55# chains
BBx5
95x1
135x1
185x1
225x1
245x1
275x1
305x1(PR)

2 board press
225x20 (PR)

JM press
BBx10 95x6 115x6 135x6
140x6 145x6 150x6 155x6
160x6 165x6 170x6 175x6 155x6

CG chin ups
4x10

Reverse grip pushdowns
6x10

Alternating DB curls
50s x 8 x 3

External rotation
1x50


#14

8/15/16
Dynamic effort upper

Speed bench with bands
BBx50
95x15
135x5
+ doubled mini bands
BBx5
95x1
115x1
135x3x9

DB bench
75s x 20 x 2

Incline Tate press
65s x 8 x 3

DB rollbacks
55s x 8 x 3

CSR machine
200/220/240/240x8

DB lateral raise
3x10

DB front raise
3x10

DB reverse flies
3x10

Hammer curls
50s x 8 x 3


8/16/15
Max effort lower

Box squats with bands
Parallel box
BBx10
95x10
135x10
185x3
225x3
+ choked strong bands
BBx3
135x1
185x1
205x1
225x1
245x1
275x1
300x1

45 degree back extension holding BB
135x8x3

Quad extensions
12x12

Russian leg curls
3x5


8/18/16
Max effort upper

3 board press with bands
BBx50
95x15
135x5
185x1
225x1
+doubled monster mini bands
BBx5
95x1
135x1
155x1
185x1
205x1
225x1
235x1
245x1
255x1(PR)

3 board press
235x20(PR)

Isometric bench press
1" above chest: 5s x 5
4" above chest: 5s x 5 x 2

BB floor extensions
BBx20
65x6
95x6x3
100/105/110/105/100x6
95x12

V-Bar pushdowns
6x10

Band lateral raise
3x15

Band front raise
3x15

Band pull apart
MMx20x3

Deload time.


#15

8/31/16
Max effort lower / dynamic effort upper

Reverse band deadlift from 6" blocks
BBx20
135x5
225x1
+ reverse strong bands
225x1
315x1
405x1
495x1
600x1

Speed bench with bands
BBx50
95x15
135x5
+ doubled mini bands
BBx5
95x1
115x1
135x3x9

CG incline
135x20x2

OH EZ bar extensions
75x10x3

Russian leg curls
3x5

Hammer curls
50s x 8 x 3

External rotation
1x50


#16

9/3/16
Max effort upper

Reverse band 2 board press (simulated shirt)
BBx50
95x15
135x5
185x1
225x1
+ Reverse strong bands & 2 Board
315x1
365x1
+ Reverse strong bands, light bands & 2 board
405x1
455x1
500x1
545x1
570x1
545x1
500x1

2 board press
230x20 (PR)

Isometric bench press holds
2 inch off chest
BB x 5s x 5

6 inch off chest
BB x 5s x 5 x 2

OH hammer grip extensions
75x8x3

One arm reverse grip band pushdowns
Mx30x3

Alternating DB curls
50s x 8 x 3

Band lateral raise
MMx15x3

Band front raise
MMx15x3

Band pull apart
MMx20x3


#18

9/6/16
Max effort lower

Reverse band box squats
BBx10
95x5
135x5
185x1
225x1
+ reverse strong bands
315x1
365x1
405x1
455x1
495x1
550x1(PR)

45 degree back extension holding barbell
135x10x3

Standing pulldown abs
3x10

Russian leg curls
5x5


9/8/16
Max effort upper

Reverse band 3 board press
BBx50
95x15
135x5
185x1
225x1
+ reverse strong bands
315x1
365x1
405x1
455x1
520x1 felt a twinge in my left pec locking this out
495x1 pec still felt off so I shut down any further benching movements (pec felt fine next day)

CS DB row
70s x 10 x 3
70s x 8 x 3

V-bar pushdowns
10x10

Band lateral raise
MMx15x3

Band front raise
MMx15x3

Band pull apart
MMx20x3

Hammer curls
50s x 8 x 3


#19

9/12/16
DE upper

Speed bench with bands
BBx50
95x15
135x5
+ doubled mini bands
BBx5
95x1
115x1
135x1
145x3x9 (my pec still felt a little twingie after a few sets so I canceld DB incline)

JM press
95x20x4

CSR machine
245x8x3

Reverse grip pushdowns
3x20

Concentration hammer curls
35x20x3

Band lateral raise
3x15

Band front raise
3x15

Band pull apart
MMx20x3


9/13/16
Max effort lower

Deadlift from pin 1
(plates 8" off floor)
BBx20
135x5
225x1
+ doubled mini bands
135x1
225x1
315x1
405x1
470x1(PR)

Leg press
2 plates x 3
4 plates x 3
6 plates x 20 x 3

Abs wheel
(Kneeling)
BWx10
25x10
35x10
45x10

Russian leg curls
3x5

DB shrugs
50s x 100


#20

9/16/16
Max effort upper

3 board press with bands
BBx50
95x15
135x5
185x1
225x1
+ doubled mini bands & 3 board
BBx5
95x1
135x1
155x1
185x1
205x1
225x1
250x1
285x1

3 board press
235x20

Incline Tate press
60s x 8 x 3
65s x 8 x 3
60s x 8 x 2

CG pullups
4x8

Pushdowns
3x20

Alternating DB curls
50s 8 x 3


#21

9/19/16
DE upper

Speed bench with chains
BBx50
95x15
135x5
+120# chains
BBx5
95x1
115x1
135x3x9

Ultra CG bench
145x20x3

Ring dips
3x10

One arm rope pushdowns
3x20

CSR machine
150x20x3

EZ bar curls
80x8x3


9/20/16
Max effort lower

Box squats with chains
BBx10
135x10
+ 120# chains
BBx5
135x1
185x1
225x1
275x1
300x1
340x1
315x1

BB shrugs with chains
+ 120# chains
135x10
225x10
315x10

Pulldown abs
3x10

Reverse seated calf press
3x10

Russian leg curls
1x5
1x8
1x10

Swiss ball reverse hyper extension
3x10