T Nation

My Strength Training Log


#242

11/12/18
DE upper

Reverse band speed bench
+reverse average bands
315x3x9

CG incline
145x15x2

Lateral raise
25x6x6

DB curls
50x6x6


#243

11/14/18
Max effort lower

Squats
225/245/275/300/315/335/360x1
225x18

Pull down abs
3x10

Russian leg curls
2x10


#244

11/16/18
Max effort upper

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

5” lockout
225/275/315/365/405x1
CG 315x6

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

Pull ups
6x6


#245

11/26/18
DE upper

Reverse band speed bench
+reverse average bands
315x3x9

Lateral raise
25x6x6

Stiffarm pulldown
6x6

One hand pushdowns
6x6

CG cable rows
6x6

Concentration curls
50x6x6


#246

11/28/18
Max effort lower

2” block deadlift
225/315/405/495/515x1

Squats
225x19

Russian leg curls
1x10


#247

11/30/18
Max effort upper

1 board press
225/230/255/275/295/305/320x1 225x12

5” lockout
135/225/315/365x1 405x0

CG 315x6


#248

12/1/18
Bench accessories

CG 1 board
205/230/250/270/275/275x1

BB back wrist curls
135x10x3


#249

12/3/18
DE upper

Reverse band speed bench
+reverse average bands
315x3x9

One hand stiffarm pull down
3x12

CG cable row
1x12 4x6


#250

12/7/18
Max effort upper

2 board press
235/260/280/300/325x1 225x12

Incline Tate press
55/60/65x6

DB curls
50x6x6


#251

12/8/18
Bench accessories

CG 2 board
205/235/250/270/280/290x1

Pin 9 squat
225/275/315/365/385x1


#252

12/10/18
DE upper

Reverse band speed bench
+reverse average bands
315x3x9

Stiffarm pulldowns
6x6

Concentration curls
45x6x6

Lateral raise
25x6x6

Decline flyes
6x6

Reverse grip pushdowns
6x6

CG cable row
6x6


#253

12/12/18
Max effort lower

4” block deadlift
225/315/405/495/535/470x1

Squats
225x20

Russian leg curls
6x6


#254

12/14/18
Max effort upper

3 board press
245/270/290/315/325/340x1 345x0 225x16

One hand reverse grip pushdown
6x6


#255

12/15/18
Bench accessories

CG 3 board press
205/225/245/265/275/295x1

DB concentration curls
50x6x6

Decline cable flyes
6x6

Lateral raise
25x6x6

Super pullover
6x6

One hand reverse grip pushdown
6x6

CG cable row
6x6


#256

12/19/18
Max effort lower

Pin 8 squat
225/275/315/365/405/455x1 475x0 405x1
Full range
230x15

Abs side pushdown
5x10

Pull down abs
1x10

Russian leg curls
1x10


#257

12/24/18
Max effort upper

4 board press
255/285/305/330/355/340x1 225x18

One hand reverse grip pushdown
6x6


#258

12/28/18
Max effort upper & lower

Reverse band bench
+reverse strong bands
315/365/405/455/475x1

Reverse band 6” block deadlift
315/405/495/605/585/495x1


#259

12/31/18
Bench accessories

EZ bar skull crushers
75/75/75/95/115/120x6

DB concentration curls
50x6x6

Lateral raise
25x6x3

Decline cable flyes
6x6

One hand stiff-arm pulldowns
6x6

One hand reverse grip pushdown
6x6


#260

1/4/19
Max effort upper and lower

Bench press
225/250/270/295x1 315/305x0 225x9

Squats
225/265/295/315/340/365x1
+knee wraps
385x1


#261

1/14/19
DE upper

Speed bench
+doubled mini bands
125x3x9

EZ bar skulls
75/95/115/125/125/115x6

Cable stiffarm pullover
6x6

1 hand RG pushdown
6x6

Medium grip cable row
6x6