T Nation

My Strength Training Log


#202

7/27/18
Max Effort Upper

4 board press
225/245/275/295/305/315/330/345x1 225x15

Incline Tate press
55s/60s/65s x 8


#203

7/30/18
DE Upper

Speed bench
Middle on smooth 205x3x3
Index on smooth 225x3x3
Thumb on smooth 225x3x3

CG bench
135/155/175/185/195/200x6

Lateral raise
20s x 15 x 3

One hand stiffarm pulldowns
6x6

Decline flies
55s x 6 x 6

CG cable row
6x6

Reverse grip BB curls
BBx15x3


#204

8/1/18
Max Effort Lower

Pin Squats with chains
+120# chains
…315x1

Russian leg curls
6x6


#205

8/3/18
Max effort upper

Reverse band bench
+reverse strong bands
315/365/405/425/455x1 315x20

OH BB Extensions
65x8 85x8x2 65x20

Decline cable flies
6x6

One hand stiffarm pullover
6x6


#206

8/4/18
Bench accessories

Ultra CG bench
135/155/175/185/195/200x6

Lateral raise
25s x 6 x 6

BB pullover
95x6x6

CSDB row
70s x 6 x 6

BB curls
95x6x6


#207

8/8/18
Rep lower

Quad extension
90x20x3
90/135/180/135/135/135x6

One hand stiffarm pulldown
6x6

CG cable rows
6x6


#208

8/10/18
Max effort upper

Bench press
225/245/265/275/295/305x1 225x8

EZ bar skull crusher
75x8x3

Stiffarm pulldown
6x6

Decline cable flyes
6x6

Front raise
25s x 15 x 3

Rear raise
25s x 15 x 3

Lateral raise
25s x 6 x 6

Hammer curls
50s x 6 x 6


#209

8/13/18
DE upper

Speed bench
Middle on smooth 205x3x3
Index on smooth 225x3x3
Thumb on smooth 225x3x3

CG incline
135x20 135x18

Decline cable flyes
6x6

One hand stiffarm pulldowns
6x6

CG cable rows
6x6

Alternating DB curls
50s x 6 x 6


#210

8/17/18
Max effort upper and lower

CG incline
185/205/225/245/250x1

Deadlift from 4" blocks plus bands
+doubled mini bands
135/185/225/275/315/365/405/460/405x1


#211

8/18/18
Bench accessories

Decline cable flyes
6x6

CSDB row
70s x 6 x 6

EZ bar pullover
95x6x6

EZ bar skulls
75x6x6

Lateral raise
25s x 6 x 6

Front raise
25s x 15 x 3

Hammer curls
50s x 6 x 6


#212

8/20/18
DE upper

Speed bench
Middle on smooth 205x3x3
Index on smooth 225x3x3
Thumb on smooth 225x3x3

JM press
135/140/145/150/155/160x6

Decline cable flyes
6x6

I hand stiffarm pulldowns
6x6

Lateral raise
25s x 6 x 6

CG cable rows
6x6

Alternating DB curls
50s x 6 x 6


#213

8/22/18
Max effort lower

Close stance squats
225/245/275/315/335/355x1 22x15

Stiffarm pulldown
6x6

Pushdowns
3x50

Standing calf press
315x6x6


#214

8/24/18
Max effort upper

1 board press
225/245/265/275/295/310x1 225x12

EZ bar skull crushers
45x20x6

Wrist curls
105x20x3


#215

8/25/18
Bench accessories

CG 1 board press
225/245/265/275/285x1

Decline flyes
6x6

1 hand stiffarm pulldowns
6x6

Front raise
25s x 15 x 3

CG cable rows
6x6

Hammer curls
50s x 6 x 6


#216

8/27/18
Bench accessories

Speed bench
Middle on smooth 205x3x3
Index on smooth 225x3x3
Thumb on smooth 225x3x3

OH BB extension
65x20x5

Lateral raise
25s x 6 x 6

Decline cable flyes
6x6

1 hand stiffarm pulldowns
6x6

CG cable rows
6x6

Alternating DB curls
50s x 6 x 6


#217

8/31/18
Max effort upper and lower

2 board press
225/245/265/275/295/315x1 225x13

Deadlift from 6" blocks plus chains
135/225/315/405x1

Hip machine
(In) 4x20
(Out) 4x20

Decline flyes
6x6


#218

9/1/18
Bench accessories

CG 2 board press
235/245/265/275/285x1

Stiffarm pulldown
6x6

Front raise
25s x 15 x 3

CG cable rows
6x6


#219

9/7/18
Max effort upper and lower

3 board press
225/245/265/275/295/315x1 335x0 335x1
225x16

Pin Squats - Pin 9
135/185/225/245/275/315/335/355x1
+Inzer knee wraps
365/385x1

BB calf press
385x12x3

CG cable rows
6x6

Russian leg curls
6x6


#220

9/8/18
Bench accessories

CG 3 board press
225/245/265/275/285/290x1

CG cable row
6x6

Lateral raise
25s x 6 x 6

DB shrugs
50s x 100


#221

9/11/18
Bench accessories

Speed bench
Middle on smooth 205x3x3
Index on smooth 225x3x3
Thumb on smooth 2303x3

CG incline
135x20x2

One hand stiffarm pulldown
6x6

Stiffarm pulldown
95x6x6

DB pullover
80x6x3
90x6x3

CG cable row
6x6