My Strength Training Log 2016-2024

Training Logs
525

8/10/20
DE upper
(WAH)

Speed bench
+mini bands
160x3x8

CG bench
165x23

Ultra CG bench
165x8x8

CSDB row
50x30x3

One arm landmine press
80x21

Underhand reverse fly
3x20

Band pushdown
3x33

Pec slides
3x10

Reverse grip pushdown
3x20

526

8/11/20
(WAH)

Superset
BB curls / Incline Tate press
95x8x4 / 50x8x4

Superset:
Incline curls / One arm Tate press
3x8 / 3x20

Superset
Concentration curls / band kickbacks
3x8 / 3x15

Superset
Reverse grip curls / seated BB wrist curls
3x8 / 3x10

527

8/12/20
Max effort lower
(WAH)

4” block deadlift
+average bands
180/290/360/390/410/425/445x1(PR)
Ab wheel
+55x10/12/12

Band pulldown abs
3x20

Band trunk twist
3x10

GHR
4x8

528

8/14/20
Max effort upper
(WAH)

Band bench press
+MM bands
145/155/165/180/190/195/206x1(PR)

Ultra CG bench
180x8x6

CSBB row
180x8x8

One arm landmine press
112x5x5

Underhand reverse fly
3x15

Band pushdown
3x35

Pec slides
6x10

Reverse grip band pushdown
3x25

529

8/15/20
(WAH)

Superset:
BB curls / Incline Tate press
95x8x4 / 50x8x4

Superset:
Incline curls / One arm Tate press
3x8 / 3x20

Superset:
Concentration curls / band kickbacks
3x8 / 3x15

Superset:
Reverse grip curls / seated BB wrist curls
3x8 / 3x10

530

8/16/20
DE lower
(WAH)

Speed squat
+L bands
225x3x10

Speed deadlift
290x1x6

GHR
4x8

Ab wheel
+55x12x3

531

8/17/20
DE upper
(WAH)

Speed bench
+m bands
180x3x10

CG bench
165x24

Ultra CG bench
165x8x8

CSDB row
50x30x3

One arm landmine press
80x23

Underhand reverse fly
3x15

Band pushdown
3x35

Pec slides
3x10

Reverse grip band pushdown
3x25

532

8/18/20

Superset:
BB curls / Incline Tate press
95x8x3 / 50x8x3

Superset:
Incline curls / One arm Tate press
3x8 / 3x30

Superset:
Concentration curls / band kickbacks
3x10 / 3x20

Superset:
Reverse grip curls / seated BB wrist curls
3x8 / 3x12

533

8/19/20
Max effort lower
(WAH)

Squats
225/245/290/310/330/345/355x1
225x15

GHR
4x8

Pulldown abs
3x20

534

8/22/20
Max effort upper
(WAH)

Band bench press
+mini bands
135/145/155/165/175/190/205/225x1
100x17

Ultra CG bench
180x8x7

CSBB row
180x8x8

One arm landmine press
112x5x5

Band pushdown
3x35

Pec slides
6x10

Reverse grip band pushdown
3x25

Hammer curls
2x20

535

8/30/20
DE lower
(WAH)

Speed squat
+L bands
245x3x8

Speed deadlift
320x1x6

Band pulldown abs
3x30

Band trunk twist
3x10

RH
3x25

GHR
4x8

536

8/31/20
DE upper
(WAH)

Speed bench
+m bands
190x3x8

CG bench
165x24

Ultra CG bench
165x8x8

CSDB row
50x30x3

One arm landmine press
80x24

Underhand reverse fly
3x15

Cable Pushdowns
3x25

Cable decline fly
3x20

Reverse grip pushdown
3x15

537

9/1/20
(WAH)

Superset:
BB curls / Incline Tate press
95x8x3 / 50x8x3

Superset:
Incline curls / Cable pushdown
3x8 / 3x25

Superset:
Concentration curls / Reverse grip pushdown
3x10 / 3x15

Superset:
Reverse grip curls / Seated BB wrist curls
3x8 / 3x12

538

9/2/20
Max effort lower
(WAH)

6” block deadlift
+average bands
180/290/360/390/410/425/ 450x1(PR)

Ab wheel
+55x10x3

Band trunk twist
3x10

RH
3x25

GHR
4x8

539

9/4/20
Max effort upper
(WAH)

Bench press
225/245/260/280/290x1
180x14 (Spoto press)

Ultra CG bench
185x8x4

Incline Tate press
50x8x4

CSBB row
180x8x8

One hand landmine press
112x5x5

Pushdowns
3x20

Decline cable fly
3x20

Reverse grip pushdown
3x10

Underhand reverse fly
3x15

Pec slides
3x10

540

9/6/20
DE lower
(WAH)

Speed squat
+Average bands
205x2x10

Speed Deadlift
270x1x6

Ab wheel
+55x10x3

BB hip thrust
3x10

GHR
4x8

541

9/7/20
DE upper
(WAH)

Speed bench
+mini bands
160x3x10

CG bench
165x24

Ultra CG bench
165x8x4

Incline Tate press
50x8x4

CSDB row
50x30x3

One arm landmine press
80x25

Cable decline fly
3x20

542

9/8/20
Bench assistance
(WAH)

Superset:
BB curls / Cable pushdown
95x8x3 / 3x20

Superset:
Incline curls / Reverse grip pushdown
3x8 / 3x12

Superset:
Concentration curls / Reverse grip pushdown
3x10 / 3x10

Superset:
Reverse grip curls / Seated BB wrist curls
3x8 / 3x12

543

9/9/20
Max effort lower
(WAH )

Band squats
+strong bands
180/205/225/245/255/275/290/300x1(HPR)
155x16

Ab wheel
+55x10/10/12

RH
3x25

GHR
4x8

544

9/11/20
Max effort upper
(WAH)

Band bench press
+monster mini bands
135/145/155/165/180/195/210/215x1
95x16 (Spoto press)

Ultra CG bench
180x8x4

Incline Tate press
50x8x4

CSBB row
180x8x8

One arm landmine press
112x5x5

Decline cable fly
3x20