T Nation

My Strength Training Log


#42

11/29/16
Max effort lower

Sumo deadlift from 4.5" blocks
BBx20 135x5 225x5

  • 120# chains
    135x5 225x1 315x1
    405x1 425x1 435x1

Standing calf press
225x10 270x10 315x10

Ab wheel
+25# x 10
+35# x 10
+45# x 10

Quad extensions
3x20

Russian leg curls
3x10


#43

12/1/16
Max effort upper

3 board press with chains
BBx50 95x15 135x5
185x1 225x1 + 120# chains
BBx5 135x5 155x1
175x1 195x1 205x1
225x1 230x1 245x1
250x1

Reverse grip pushdowns
10x10

Seated cable row
3x10

Standing EZ bar curls
3x8

Band lateral raise
MMx15x3


#44

12/12/16
DE upper

Speed bench with bands
BBx50 95x15 135x5

  • doubled mini bands
    BBx5 95x1 115x1
    135x1 140x1 150x3x9

CG Decline
135x40

JM press
95x20 115x20 135x20

DB row
110x6x6

V-Bar pushdowns
6x10

Standing DB press
3x10

Hammer curls
50s x 8 x 3


12/13/16
Max effort lower

Equipped box squats
BBx20 135x5 185x1
225x1

  • Inzer Leviathan
    315x1 405x1 455x1
    500x1(PR)

One arm rope pushdowns
3x20

Russian leg curls
3x10

Incline sit ups
3x20


#45

12/15/16
Max effort upper

Reverse band 2 board press
all sets thumbs from smooth
BBx50 95x15 135x5
185x1 225x1 + reverse strong bands and 2 board
315x1 365x1 + reverse light bands
405x1 455x1 495x1 545x1

BB shrugs
225x5 315x5 405x5
495x5 495x4

DB bench
100s x 6 x 3

BB row
135x6 185x6x5

Weighted dips
45x6x2 90x6x3 45x6

One arm band pushdowns
Lx10x6

Band pull apart
Lx10x4


#46

12/19/16
DE upper

Speed bench with bands
BBx50 95x15 135x5

  • doubled mini bands
    BBx5 95x1 115x1
    135x1 145x1 155x3x9

CG incline
135x20x2

Dips
BWx20x3

Seated cable row
6x6

One arm rope pushdowns
3x20


#47

12/21/16
Max effort lower

Reverse band deadlift from 2" blocks
BBx20 135x5 225x2

  • reverse strong bands
    225x1 315x1 405x1
    495x1 585x1 545x1

Sissy squats
1x5
25x5
35x5
45x10

Quad extensions
5x5

Incline sit ups
3x20

Russian leg curls
3x10


#48

12/23/16
Max effort upper

Reverse band 3 board press
All sets thumbs from smooth
BBx50 95x15 135x5
185x1 225x1 + reverse strong bands & 3 board
315x1 365x1 405x1
455x1 475x1 485x1

Incline Tate press
60s x 6
65s x 6 x 5

CS DB row
65s x 6 70s x 6 75s x 6
80s x 6 x 3

DB kickback
3x10

Weighted dips
45x6 90x6x4 45x6

One arm rope pushdowns
3x20


#49

12/27/16
Max effort lower

Zercher box squats with bands
BBx20 135x5 185x1 225x1

  • doubled light bands
    BBx5 135x1 185x1
    225x1 245x1 275x1

Quad extensions
5x5

Leg abductions/adductions
3x10

Standing calf press
225x10 275x10 315x10

Russian leg curls
3x10

Incline sit ups
3x20


12/30/16
Max effort upper

4 Board press with bands
all sets thumbs from smooth
BBx50 95x15 135x5
185x1 225x1

  • doubled mini bands
    BBx5 95x1 135x1
    155x1 185x1 225x1
    250x1 275x1

Incline Tate press
60s x 6 x 2 65s x 6 x 2
70s x 6 x 2

DB row
110x6x6

OH BB extension
65x10x2 95x10

Front raise
3x10

V-Bar pushdowns
6x10

Alternating DB curls
50s x 8 x 3

External rotations
1x50

Internal rotation
3x10


#50

1/3/17
Max effort lower

Deadlift from 4" blocks
BBx20 135x5 225x2

  • mini bands
    135x1 225x1 315x1
    405x1 455x1

Leg press
2 plates x 5, 4 plates x 5
6 plates x 5,
No rest between sets: 8 plates x 5
9 plates x 5, 10 plates x 5
11 plates x 5, 10 plates x 5
9 plates x 5, 8 plates x 5

One arm band pushdowns
Mini band x 50 x 2

Ab wheel
3x20

Poor mans reverse hyper
3x10

Russian leg curls
3x10


#51

1/6/17
Max effort upper

5 Board press
all sets thumbs from smooth
BBx50 95x15 135x5

  • 5 board
    225x1 245x1 275x1
    295x1 315x1 335x1
    355x1

BB shrugs
225x5 315x5 405x5
495x5 455x8 405x10
315x20

CSBB row
135x6 155x6 185x6
205x6 225x6 205x6

Weighted dips
45x6x2 90x6x3 45x10

Pushdowns
7x10

Straight bar curls
85x8 95x8x2


#52

1/16/17
DE upper

CG hanging plate bench
hanging from mini bands: 95x30x3

OH BB extension
65x10 85x10 95x10

DB row
110s x 6 x 6

Pushdowns
6x10

Hammer curls
50s x 8 x 3


1/18/17
Max effort lower

Equipped deadlift from 4" blocks
BBx20 135x5 225x2

  • Inzer Leviathan on backward
    315x1 405x1 495x1
    515x1 525x1 495x2

Quad extensions
10x5

Russian leg curls
3x10


#53

1/20/17
Max effort upper

Reverse band 2 board press
BBx50 95x15 135x5
185x1 225x1 + reverse strong and light bands
315x1 365x1 405x1
455x1 495x1 515x1
545x1 475x5

BB shrugs
225x5 315x5 405x5

Yates rows
135x5 225x5 245x5x3

Incline Tate press
50s x10 60s x 10 x 2

Weighted dips
45x6 90x6x2 45x6x3

Reverse grip pushdowns
3x10

Pushdowns
3x10

Cable curls
3x8


#54

1/23/17
Light bench

CG Hanging plate bench
95x30x3

OHBB extension
65x10 85x10 95x10 95x10

BB curls
95x8x3

DB pullover
70x8 80x8 90x8

Dips
3x20

Reverse grip pushdowns
3x10

Pushdowns
3x10

External/internal rotation
Elbow up 3x10


1/25/17
Max effort lower

Reverse band box squats
BBx10 95x5 135x5 185x1
225x1 +reverse strong bands
315x1 365x1 405x1 455x1
495x1 545x1 475x3

Leg press
2 plates x 5, 4 plates x 5
6 plates x 5, 8 plates x 5
9 plates x 5, 10 plates x 5
11 plates x 5, 10 plates x 5
9 plates x 5, 8 plates x 5

Russian leg curls
3x10

Incline sit ups
3x20


#55

1/27/17
Max effort upper

Reverse band 3 board press
BBx50 95x15 135x5
185x1 225x1

  • reverse strong bands and 3 board
    315x1 365x1 405x1
    455x1 495x1 495x1 425x4

BB shrugs
225x5 315x5 405x1
495x5 455x5 405x10

Incline Tate press
50s x 8
60s x 8
65s x 8

CSDB row
80s x 10 x 3

EZ bar curls
3x8

Reverse grip pushdowns
3x10

Pushdowns
3x10

External & internal rotation elbow high
3x10 / 3x10


#56

2/1/17
Max effort lower

Rack pulls from 6" blocks
BBx20

  • doubled monster mini bands
    BBx5 135x1 185x1 225x1
    275x1 315x1 365x1 405x1
    455x1 425x3

Leg press
2 plates x 5, 4 plates x 5
6 plates x 5, 8 plates x 5
9 plates x 5, 10 plates x 5
11 plates x 5, 12 plates x 5
10 plates x 5, 9 plates x 5,
8 plates x 5

Pulldown abs
3x10

Russian leg curls
3x10


2/3/17
Max effort upper

2 board press with bands
Worked up to 275x1

Speed bench with bands

  • doubled mini bands
    135x3x9

Shrugs
225x5 315x5 405x5
495x5 455x5 405x10 315x20

Incline Tate press
3x10

One arm DB clean and press
50/55/60/65x1

DB pullover
3x10

Pushdowns
6x10


2/8/17
Max effort lower

Box squats with chains

  • 120# chains
    135x5 185x1 225x1
    245x1 275x1 300x1 315x1

Leg press
2 plates x 5, 4 plates x 5
6 plates x 5, 8 plates x 5
9 plates x 5, 10 plates x 5
11 plates x 5, 12 plates x 5
11 plates x 5, 10 plates x 5,
9 plates x 5

Ab wheel

  • 25# x 10
    +35# x 10
    +45# x 10

Russian leg curls
3x10


2/10/17
Max effort upper

3 board press with chains

  • 120# chains
    BBx5 95x1 135x1
    155x1 185x1 205x1
    225x1 235x1 250x1 205x4

Weighted dips
BBx10 45x3 90x3
100x3 110x3 100x3
90x3 45x6

Speed bench with bands

  • doubled mini bands
    135x3x9

Decline DB pullover
70x8 90x8x3

Reverse grip pushdowns
3x10

Elbows out pushdowns
3x10

Pushdowns
3x10

Cable rope hammer curls
3x8

Bench neck bridge holds
20s x 3 sets


#57

2/15/17
Max effort lower

Leg press
(All sets 30 sec rest between)
10 plates x 5 x 6

Back extension holding barbell
(All sets 30 sec rest between)
135x5x5

Pulldown abs
(All sets 60 sec rest between)
3x10

Russian leg curls
(All sets 30 sec rest between)
3x10


#58

2/27/17
Seated OH Pin Press
BBx30 95x10 115x10 135x10
155x10 185x5

Reverse files
10x20x3

One arm rope pushdowns
3x20


3/1/17
Max effort lower

Equipped low box squats
BBx10 135x5 185x1 225x1

  • Inzer Leviathan
    315x1 365x1 405x1
    425x1 435x1

Russian leg curls
3x10

Incline situps
3x20


3/3/17
Max effort upper

Reverse band 2 board press
BBx50 95x15 135x5 185x1 225x1

  • reverse strong/light bands and 2 board
    315x1 365x1 405x1
    455x1 495x1 550x1
    Thumbs from smooth with strong bands only
    315x1 365x1 405x1 425x1

Speed bench with bands
135 + doubled mini bands x 3 x 9

Weighted dips
45x6 90x6x5

CS DB shrugs
70s x 10 x 3

CSR machine
180/200/210x8

Reverse grip pushdowns
3x10

Pushdowns
3x10

DB hammer curls
50s x 8 x 3


3/6/17

Seated OH press
BBx50 95x5 115x5
135x5 155x5 185x5

Weighted dips
45x10x3

Seated cable rows
3x10


3/8/17
Max effort lower

Reverse band 4" block deadlift

  • strong bands
    225x1 315x1 405x1 495x1
    615x1 635x1(PR)

Leg press
8 /9/10/11/12/12/12/10 plates x 5

Russian leg curls
3x10

Incline situps
3x20


3/10/17
Max effort upper

3 board reverse band press
BBx50 95x15 135x5 185x1 225x1

  • reverse strong bands
    315x1 365x1 405x1
    455x1 495x1 505x1 405x8

Weighted dips
45x6 90x6x6 135x3

Super set: BB curls / OH BB extension
65x8x3 / 65x8x3
85x8x3 / 85x8x3
95x8x3 / 95x8x3

BB shrugs
225x30x3

Ring pull ups
3x8

Seated cable rows
3x10

Standing BB wrist curls
95x10x3


3/15/17
Max effort lower

Low box band squats

  • light bands
    135x1 185x1 225x1 245x1
    275x1 300x1 325x1 355x1

Leg press
6 plates x 20×3

Incline situps
3x20

Russian leg curls
3x10


3/22/17
Max effort lower

2" block deadlift with chains
+120# chains
135x1 225x1 315x1
405x1 425x1

Leg press
8 /9/10/11/12/12/12/12 plates x 5

Incline situps
3x20

Russian leg curls
3x10


#59

3/24/17
Max effort upper

2 board press with bands & chains
BBx50 95x15 135x5

  • doubled mini bands & 55# chains
    BBx5 95x1 115x1 135x1 155x1 175x1
    185x1 205x1
    2 board speed bench with bands
  • doubled mini bands
    135x5x5

OH rack lockout
135x5 225x5 245x5 275x5 295x5
325x5 365x1

Weighted dips
45x6 90x6x2

One arm band pushdowns
MMx30x3


3/25/17 (AM)

Weighted dips
45x6 90x6x3

Ring pullups
3x8

Seated cable rows
3x10

Reverse grip pushdowns
3x10

Pushdowns
3x10


#60

3/29/17
Max effort lower

Zercher Low Box Squats
135/185/225/245/275/295/315
335/365x1

45 degree back extension holding BB
135x5x5

Ab wheel
25x10
35x10
45x10

Quad extensions
5x5

Russian leg curls
3x10


4/12/17
Max effort lower

Zercher Low Box Squats
135/185/225/245/275/295/315
335/365x1

45 degree back extension holding BB
135x5x5

Ab wheel
25x10
35x10
45x10

Quad extensions
5x5

Russian leg curls
3x10


4/14/17
Max effort upper

Reverse band 2 board press
BBx50 95x15 135x5 185x1 225x1 + reverse strong bands & 2 board
315x1 365x1 405x1 + reverse light bands
405x1 455x1 495x1 545x1 475x5

OH BB extension
95x8x3

Incline Tate press
50s x 8 60s x 8 65s x 8

CS DB rows
70s x 8 x 3

CSR machine
180/200/220x8

Seated cable row
3x10


4/19/17
Max effort lower

Reverse band low box squats
BBx20 135x5 185x5 225x5

  • Reverse strong bands
    315x1 365x1 405x1 455x1 495x1 545x1

Hack Squats
90x8x3 180x3 270x2

Russian leg curls
55 total reps

Incline sit ups
3x20


4/21/17
Max effort upper

Reverse band 3 board press
BBx50 95x15 135x5 185x1 225x1
+Reverse strong bands & 3 board
315x1 365x1 405x1 455x1 495x1 475x5

OH EZ bar extension
75x10 95x8x2

DB row
110x8x3

Incline Tate press
50s x 8 60s x 8 65s x 8

CG pull ups
3x10


#61

4/26/17
Max effort lower

Band deadlift from 2" blocks
BBx20 + doubled mini bands 135x2 225x1
315x1 405x1 455x1 475x1

Hack squat
5x5

Standing pulldown abs
3x10

Russian leg curls
1/2/3/4/5/6/7/8/9/10 x 1


4/28/17
Max effort upper

2 board press with bands
BBx50 95x15 135x5 185x1 225x1

  • 2 board and dounled mini bands
    BBx5 95x1 135x1 155x1 185x1 205x1 225x1
    245x1 275x1 185x5

OH hammer bar extensions
85x8x8

CG pull ups
BWx8x8

One arm band pushdowns
MMx75


5/1/17
Bench assistance

Band hanging plate bench
95x30x3 (mini bands)

OH BB extension
95x8x3

DB row
110x8x2 110x10

JM Press
95x10 115x10 135x10

BB curls
95x8x3