T Nation

My Strength Training Log

7/11/21
DE lower

Speed squat
245x5x8

Speed deadlift
320x1x6

Ab wheel
+55x10x4

7/12/21
Bench assistance

Floor press
110x15x3

Wide grip floor press
105x10x3

Narrow grip floor press
105x10x3

Lateral raise
7x15

Superset:
Reverse grip BB curl / Underhand reverse fly
3x10 / 3x20

EZ bar extension negatives
30s - 10 reps - 30s x 3

Pec slides
3x15

7/13/21
Bench assistance

Superset:
EZ bar press / Reverse BB row
4x10 / 4x8

Superset:
EZ bar extension / Reverse BB row
4x10 / 4x8

Superset:
Reverse grip pushdown / Reverse BB row
4x10 / 4x8

Superset:
Seated BB wrist curls / Standing BB wrist curls
100x10x4 / 120x10x6

7/14/21
Max effort lower

Squats
225/245/275/310/330/355/385x1(HPR)
255x10

Ab wheel
+55x10x4

GHR
4x8

RH
4x20

7/15/21
Lower assistance

Kneeling squats
405x6x5

Band leg curls
Lx25x3

Band pulldown abs
Dbl Mx20x3

7/16/21
“Heavy” upper

Floor press
120x10x3

Wide grip floor press
110x10x3

Narrow grip floor press
110x10x3

Lateral raise
7x15

Super set:
Wide grip BB curl / Underhand reverse fly
3x30 / 3x20

EZ bar reverse grip extension negatives
30s-10 reps-30s x 3

Decline rack pushup
3x10

7/17/21
Bench assistance

Super set:
EZ bar press / Reverse BB row
4x10 / 4x8

Super set:
EZ bar extension / Reverse BB row
4x10 / 4x8

Super set:
Reverse grip pushdown / Reverse BB row
4x10 / +10x8x4

Super set:
Seated BB wrist curls / Standing BB wrist curls
100x10x4 / 120x10x6

7/18/21
DE lower

Speed squat
245x5x8

Speed deadlift
265x1x6

Ab wheel
+55x10x4

RH
4x20

Band pulldown abs
Dbl Mx20x4

GHR
4x8

7/19/21
Bench assistance

Floor press
115x15x3

Wide grip floor press
110x10x3

Narrow grip floor press
110x10x3

Lateral raise
7x15

Superset:
Reverse grip BB curl / Underhand reverse fly
3x12 / 3x20

EZ bar extension negatives
30s - 10 reps - 30s x 3

Pec slides
3x15

7/20/21
Bench assistance

Super set:
EZ bar press / Reverse BB row
4x10 / 4x8

Super set:
EZ bar extension / Reverse BB row
4x10 / 4x8

Super set:
Reverse grip pushdown / Reverse BB row
4x10 / +10x8x4

Super set:
Seated BB wrist curls / Standing BB wrist curls
100x10x4 / 120x10x6

7/21/21
Max effort lower

4” block deadlift
155/225/315/405/500/530x1 (NGx2)
455x4

Ab wheel
+55x10x4

GHR
4x8

RH
4x20

7/22/21
Lower assistance

Kneeling squats
405x6x4 405x10

Band pulldown abs
Dbl Mx20x4

7/23/21
“Heavy” upper

Floor press
125x10x3

Wide grip floor press
115x10x3

Narrow grip floor press
115x10x3

Lateral raise
7x15

Super set:
Wide grip BB curl / Underhand reverse fly
3x30 / 3x20

EZ bar reverse grip extension negatives
30s-10 reps-30s x 3

Decline rack pushup
3x10

7/24/21
Bench assistance

Super set:
EZ bar press / CSBB row
4x10 / 4x8

Super set:
EZ bar extension / CSBB row
4x10 / 4x8

Super set:
Reverse grip pushdown / Reverse BB row
4x10 / +10x8x4

Super set:
Seated BB wrist curls / Standing BB wrist curls
100x10x4 / 120x10x6

7/25/21
DE lower

Speed squat
245x5x8

Speed deadlift
320x1x6

Ab wheel
+55x10x4

RH
4x20

GHR
4x8

7/26/21
Light upper

Bench press
115x15x3

Wide grip bench press
110x10x3

Narrow grip bench press
110x10x3

Lateral raise
7x15

Superset:
Reverse grip BB curl / Underhand reverse fly
3x12 / 3x20

EZ bar extension negatives
30s - 10 reps - 30s x 3

7/27/21
Bench assistance

Super set:
EZ bar press / Reverse BB row
4x10 / 4x8

Super set:
EZ bar extension / Reverse BB row
4x10 / 4x8

Super set:
Reverse grip pushdown / Reverse BB row
4x10 / +10x8x4

Super set:
Seated BB wrist curls / Standing BB wrist curls
100x10x4 / 120x10x6

7/28/21
Max effort lower

Band squats
+strong bands
205/225/245/275/300/325/335/345x1(HPR)
225x10

Ab wheel
+55x10x4

RH
4x20

GHR
4x8

Band pulldown abs
+Dbl Mx20x4

7/29/21
Lower assistance

Kneeling squats
405x6x5 405x10

One leg calf press
50x10x3

7/30/21
“Heavy” upper

Bench press
125x10x3

Wide grip bench press
115x10x3

Narrow grip bench press
115x10x3

Lateral raise
7x15

Super set:
BB curl / Underhand reverse fly
3x30 / 3x20

EZ bar reverse grip extension negatives
30s-10 reps-30s x 3

Decline rack pushup
3x10

…Later
Y raise
3x10

Hammer curls
3x10

BB Shrugs
155x50