My Strength Training Log 2016-2024

pb2016 · October 7, 2020, 1:24am

10/6/20
Bench assistance

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

pb2016 · October 14, 2020, 2:01am

10/7/20
Max effort lower

Band squat
+strong bands
155/180/205/225x1

stopped here, serious back pain.

pb2016 · October 14, 2020, 2:14am

10/12/20
Max effort upper

Band bench press
+mini bands
155/165/175/195/205/210/220/235x1(HPR)
100x17 (Spoto press)

Ultra CG bench
180x8x4

Incline Tate press
50x8x4

CSBB row
180x8x8

Underhand reverse fly
3x20

Decline cable fly
3x20

Pec slides
4x10

pb2016 · October 14, 2020, 2:40am

10/13/20
Bench assistance

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

pb2016 · October 16, 2020, 10:14pm

10/16/20
Speed bench
190x5x8

CG bench
165x26

Ultra CG bench
180x8x4

Incline Tate press
50x8x3

CSDB row
50x30x3

One arm landmine press
85x23

Decline cable fly
3x20

Underhand reverse fly
3x20

pb2016 · October 19, 2020, 11:32pm

10/17/20
Bench assistance

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

Superset:
Incline curls / Reverse grip pushdown
4x8 / 4x15

Superset:
Concentration curls / Reverse grip pushdown
4x10 / 4x15

Superset:
Reverse grip curls / Seated BB wrist curls
3x8 / 4x12

pb2016 · October 19, 2020, 11:36pm

10/18/20
DE lower

Speed squat
205x5x5

Speed deadlift
260x1x6

pb2016 · October 20, 2020, 12:43am

10/19/20
DE upper

Speed bench
160x5x10

CG bench
165x27

Pec slides
3x10

Ultra CG bench
180x8x4

Incline Tate press
50x8x4

CSDB row
50x30x3

One arm landmine press
85x24

pb2016 · October 21, 2020, 1:24pm

10/20/20
Bench assistance

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

Superset:
Incline curls / Reverse grip pushdown
4x8 / 4x15

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

Superset:
Reverse grip curls / Seated BB wrist curls
4x8 / 4x12

pb2016 · October 26, 2020, 12:00am

10/21/20
Max effort lower

6” block deadlift
+average bands
155/180/260/290/360/390/410/425x1

Ab wheel
1x10
+55x10

GHR
5x8

pb2016 · October 26, 2020, 3:25pm

10/23/20
Max effort upper

Floor press
225/245/260/280/290x1 300x0
180x20

Pec slides
4x10

Ultra CG bench
180x4x8

JM press
4x6

CSBB row
180x8x8

One arm landmine press
112x5x5

pb2016 · October 26, 2020, 3:52pm

10/25/20
DE lower

Speed squat
225x5x5

Speed deadlift
290x1x6

Ab wheel
+55x10x3

GHR
4x8

pb2016 · October 29, 2020, 3:50pm

10/26/20
DE upper

Speed bench
180x5x9

CG bench
165x27

Pec slides
3x10

Ultra CG bench
180x8x4

Incline Tate press
50x8x4

CSDB row
50x30x3

One arm landmine press
85x25

Decline cable fly
3x20

Underhand reverse fly
3x20

10/27/20
Bench assistance

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

Superset:
Incline curls / Reverse grip pushdown
4x8 / 4x15

Superset:
Concentration curls / Reverse grip pushdown
4x8 / 4x15

Superset:
Reverse grip curls / Seated BB wrist curls
4x8 / 4x12

pb2016 · October 29, 2020, 3:53pm

10/28/20
Max effort lower

Squats
180/205/225/245/290/315/340/365x1(HPR)
225x17

Band trunk twist
3x20

GHR
4x8

RH
4x25

pb2016 · November 1, 2020, 10:35pm

10/30/20
Max effort upper

Band bench press
+mini bands
155/165/170/190/205/225/235x1 240x0
100x17 (Spoto Press)

Pec slides
4x10

Ultra CG bench
180x8x4

JM press
4x6

CSBB row
180x8x8

One arm landmine press
112x5x5

Decline cable fly
3x20

Underhand reverse fly
3x20

pb2016 · November 1, 2020, 10:37pm

10/31/20
Bench assistance

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

Superset:
Incline curls / Reverse grip pushdown
4x8 / 4x15

Superset:
Concentration curls / Reverse grip pushdown
4x8 / 4x15

Superset:
Reverse grip curls / Seated BB wrist curls
6x8 4x12

pb2016 · November 1, 2020, 10:40pm

11/1/20
DE lower

Speed squat
245x5x5

Speed deadlift
320x1x6

Ab wheel
+55x10x3

GHR
4x8

RH
3x25

pb2016 · November 3, 2020, 1:16pm

11/2/20
DE upper

Speed bench
190x5x8

CG bench
165x28

Pec slides
4x10

Ultra CG bench
180x8x4

Incline Tate press
50x8x4

CSDB row
50x30x3

One arm landmine press
85x26

Decline cable fly
3x20

Underhand reverse fly
3x20

pb2016 · November 7, 2020, 2:41am

11/3/20
Bench assistance

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

Superset:
Incline curls / Reverse grip pushdown
4x8 / 4x15

Superset:
Concentration curls / Reverse grip pushdown
4x8 / 4x15

Superset:
Reverse grip curls / Seated BB wrist curls
5x8 5x12

pb2016 · November 7, 2020, 2:47am

11/4/20
Max effort lower

2” block deadlift
+Average bands
180/260/290/360/390/410/450x1

Ab wheel
+55x10x3

GHR
4x8