T Nation

My Strength Training Log

11/4/20
Max effort lower

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

Ab wheel
+55x10x3

GHR
4x8

11/6/20
Max effort upper

Band bench press
+monster mini bands
135/155/160/175/190/205/215/225x1
95x17 (Spoto press)

Pec slides
5x10

Ultra CG bench
180x8x4

JM press
4x6

CSBB row
180x8x8

One arm landmine press
112x5x5

Decline cable fly
3x20

Underhand reverse fly
3x20

11/8/20
DE lower

Speed squat
205x5x5

Speed deadlift
260x1x6

Ab wheel
+55x10x3

GHR
4x8

RH
3x25

1 Like

11/9/20
DE upper

Speed bench
160x5x10

CG bench
165x28

Pec slides
4x10

Ultra CG bench
180x8x4

Incline Tate press
50x8x4

CSDB row
50x30x3

One arm landmine press
90x20

Decline cable fly
3x20

Underhand reverse fly
3x20

11/10/20
Bench assistance

Superset:
BB curls / One arm cable pushdown
95x8x4 / 4x20

Superset:
Incline curls / One arm reverse grip pushdown
4x8 / 4x15

Superset:
Concentration curls / One arm reverse grip pushdown
4x8 / 4x15

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

11/11/20
Max effort lower

Band squats
+Strong bands
180/205/225/245/275/290/305/315x1(HPR) 155x17

Ab wheel
+55x10x3

GHR
4x8

RH
2x25

11/14/20
Max effort upper

Bench press
180/205/225/245/260/280/290/300x1
180x20

Ultra CG bench
180x8x4

JM press
4x6

CSBB row
180x8x8

DB Front raise
3x20

Underhand reverse fly
3x25

11/14/20
Bench assistance

Superset:
BB curls / One arm cable pushdown
95x8x4 / 4x20

Superset:
Incline curls / One arm reverse grip pushdown
4x8 / 4x15

Superset:
Concentration curls / OH extension
4x8 / 4x15

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

11/15/20
DE lower

Speed squat
225x5x5

Ab wheel
+55x10x4

GHR
3x8

11/16/20
DE upper

Speed bench
180x5x9

CG bench
165x29

Pec slides
2x10

Ultra CG bench
180x8x4

Incline Tate press
50x8x4

CSDB row
50x30x3

One arm landmine press
90x21

Underhand reverse fly
3x20

11/17/20
Bench assistance

Superset:
BB curls / One arm cable pushdown
95x8x4 / 4x20

Superset:
Incline curls / One arm reverse grip pushdown
4x8 / 4x15

Superset:
Concentration curls / OH extension
4x8 / 4x15

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

11/18/20
Max effort lower

4” block deadlift
+average bands
180/250/290/360/390/410/440/460x1(HPR)

Ab wheel
+55x10x3

GHR
4x8

1 Like

11/20/20
Max effort upper

Band bench press
+mini bands
155/165/170/190/205/225/236x1(HPR)
100x18 (Spoto press)

Pec slides
6x10

Ultra CG bench
180x8x4

Incline JM press
4x6

CSBB row
180x8x8

One arm landmine press
112x5x5

Underhand reverse fly
3x25

1 Like

11/21/20
Bench assistance

Superset:
BB curls / One arm cable pushdown
95x8x4 / 4x20

Superset:
Incline curls / One arm reverse grip pushdown
4x8 / 4x15

Superset:
Concentration curls / OH extension
4x8 / 4x15

Superset:
Reverse grip curls / Seated BB wrist curls
4x10 / 4x12