T Nation

My Strength Training Log

9/12/20
Bench assistance
(WAH)

Superset:
BB curls / Cable pushdown
95x8x4 / 4x20

Superset:
Incline curls / Reverse grip pushdown
3x8 / 3x15

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

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

Pec slides
3x10

9/13/20
DE lower
(WAH)

Speed squat
+average bands
225x2x9

Speed deadlift
290x1x6

Ab wheel
+55x10x3

RH
3x25

GHR
4x8

9/14/20
DE upper
(WAH)

Speed bench
+mini bands
180x3x9

CG bench
165x25

Ultra CG bench
180x8x4

Incline Tate press
50x8x4

CSDB row
50x30x3

One arm landmine press
85x20

Cable decline fly
3x20

9/15/20
Bench assistance
(WAH)

Superset:
BB curls / Cable pushdown
95x8x4 / 4x20

Superset:
Incline curls / Reverse grip pushdown
3x8 / 3x15

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

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

9/16/20
Max effort lower
(WAH)

2” block deadlift
+average bands
180/290/360/390/410/440/450x1(HPR)

Ab wheel
+55x10x3

RH
3x25

GHR
4x8

9/18/20
Max effort upper
(WAH)

Band bench press
+mini bands
135/145/155/165/175/195/210/220/230x1
100x16 (Spoto press)

Ultra CG bench
180x8x4

Incline Tate press
4x8

CSBB row
180x8x8

One arm landmine press
112x5x5

Decline cable fly
3x20

Underhand reverse fly
3x15

9/19/20
Bench assistance
(WAH)

Superset:
BB curls / Cable pushdown
95x8x4 / 4x20

Superset:
Incline curls / Reverse grip pushdown
3x8 / 3x15

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

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

9/20/20
DE lower
(WAH)

Speed squat
+average bands
245x2x8

Speed deadlift
320x1x6

Ab wheel
+55x10/10/12

RH
3x25

GHR
4x8

9/21/20
DE upper
(WAH)

Speed bench
+mini bands
190x3x8

CG bench
165x25

Ultra CG bench
180x8x4

Incline Tate press
50x8x4

CSDB row
50x30x3

One arm landmine press
85x21

Cable decline fly
3x20

Underhand reverse fly
3x15

9/22/20
Bench assistance
(WAH)

Superset:
BB curls / Cable pushdown
95x8x4 / 4x20

Superset:
Incline curls / Reverse grip pushdown
3x8 / 3x15

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

Superset:
Reverse grip curls / Seated BB wrist curls
3x10 / 3x12

9/23/20
Max effort lower
(WAH)

Squats
155/180/205/225/245/296/316/340/360x1 225x16

Band trunk twist
4x15

RH
3x25

GHR
4x9

9/25/20
Max effort upper
(WAH)

2 Board press
225/245/255/275/295/310x1

9/26/20
Bench accessories
(WAH)

Ultra CG bench
180x8x4

Incline Tate press
50x4x8

CSBB row
180x8x8

One arm landmine press
112x5x5

Decline cable fly
3x20

Underhand reverse fly
3x15

Pec slides
4x10

9/26/20
Bench assistance
(WAH)

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

Superset:
Incline curls / Reverse grip pushdown
3x8 / 3x15

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

Superset:
Reverse grip curls / Seated BB wrist curls
3x10 / 3x12

9/27/20
DE lower

Speed squat
205x5x5

Speed deadlift
260x1x6

Ab wheel
+55x10x3

RH
3x25

GHR
5x8

9/28/20
DE upper

Speed bench
160x5x10

CG bench
165x26

Ultra CG bench
180x8x4

Incline Tate press
50x8x3

CSDB row
50x30x3

Decline cable fly
3x20

Underhand reverse fly
3x15