T Nation

My Strength Training Log


#222

9/14/18
Max effort upper and lower

4 board press
225/245/265/275/295/315/335x1 350x0 350x1 225x17

Deadlift from 8" blocks
225/315/405/495/515x1

Russian leg curls
6x6


#223

9/15/18
Bench accessories

CG 4 board press
205/225/245/265/275/285/295x1

Decline cable flyes
6x6

Lateral raise
25s x 6 x 6

Reverse flyes
15s x 10 x 6

Alternating DB curls
50s x 6 x 6


#224

9/17/18
Bench accessories

Speed floor press
Middle on smooth 205x3x3
Index on smooth 225x3x3
Thumb on smooth 2303x3

CG floor press
135x25x2

Decline cable flyes
6x6

1 hand stiffarm pulldown
6x6

Lateral raise
25s x 15 x 3

CSR machine
200x6x6

Hammer culrs
50s x 6 x 6


#225

9/19/18
Max effort lower

Reverse band squats
+reverse strong bands
315/365/405/455/475x1
+Inzer knee wraps
495x1
-knee wraps
225x16

Pulldown abs
3x10

Russian leg curls
3x6


#226

9/21/18
Max effort upper

Reverse band bench
+reverse strong bands
315/365/405x1 460/460x0
315x12

Incline Tate press
55/60/65x8

DB floor press
110x4

BB skulls
BBx36

DB shrugs
50x100

DB curls
50x6x6


#227

9/24/18
DE Upper

Speed bench
205/225/230x3x3

DB flyes
45x6x6

1 hand stiffarm pulldowns
6x6

CG pushdowns
6x6

DB curls
50x6x6

Rear delt raise
3x20


#228

9/26/18
Max effort lower

Deadlift from 2" blocks
+120# chains
135/225/315/405x1 435/435x0 435x1

Pulldown abs
3x10

Stiffarm pulldown
6x6

Rope pushdown
3x20

Russian leg curl
6x6


#229

9/28/18
Max effort upper

Bench
225/245/265/275/295x1 310x0 310x1 225x8


#230

10/12/18
Max effort upper and lower

1 board press
225/245/265/275/295x1 315x0 315x1 225x10

Pin 8 squats
225/275/315/365x1


#231

10/15/18
DE upper

Speed bench
205/225/230x3x3

Giant set:
Hammer skulls 75x20x3
Hammer pullover 95x6x6
Lateral raise 25s x 6 x 6
Chins 6x6
DB curls 50s x 6 x 6


#232

10/17/18
Max effort lower

Deadlift from 4" blocks
+120# chains
135/225/315/405/435x1

Squats
225x16

Russian leg curls
3x6


#233

10/19/18
Max effort upper

2 board press
225/245/265/275/300x1 320x0 320x1 225x11

BB skulls
50x20x6

DB curls
50x6x6


#234

10/22/18
Bench accessories

Giant set:
EZ bar skulls 75x6x6
Lateral raise 25x6x6
EZ bar pullover 95x6x6
Pull ups 6x6
DB curls 50s x 6 x 6


#235

10/22/18
Max effort lower

Pin 9 squats
225/275/325/365/405/425x1
Full depth 225x16

Decline cable flyes
6x6

Pulldown abs 3x10

Russian leg curls 3x6


#236

10/26/18
Max effort upper

3 board press
225/245/265/275/300/335x1 225x16