T Nation

My Strength Training Log

8/20/21
“Heavy” upper

Bench press
140x10x3

Wide grip bench press
120x10x3

Narrow grip bench press
120x10x3

Lateral raise
7x15

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

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

8/21/21
Bench assistance

Super set:
EZ bar press / CSBB row
4x10 / 185x8x4

Super set:
EZ bar extension / Reverse BB row
4x10 / +25x8x4

Super set:
Cable pushdown / Cable lateral pulldown
4x10 / 4x8

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

Preacher dumbbell curl negatives
30s-10reps-30s x 3

8/22/21
DE lower

Speed squat
250x5x8

Speed deadlift
320x1x6

Ab wheel
+55x10x4

RH
4x20

GHR
4x8

8/23/21
Light upper

Bench press
130x15x3

Wide grip bench press
110x10x3

Narrow grip bench press
110x10x3

Lateral raise
7x15

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

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

Pec slides
3x15

8/24/21
Bench assistance

Super set:
EZ bar press / Reverse BB row
4x10 / +25x8x4

Super set:
EZ bar extension / Reverse BB row
2x10 / +25x8x2

Super set:
EZ bar extension / Cable lateral pulldown
2x10 / 2x10

Super set:
Cable pushdown / Cable lateral pulldown
4x10 / 4x10

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

8/25/21
Max effort lower

Band squats
+strong bands
205/225/245/275/300/325/335/350x1(HPR)
230x10

Ab wheel
+55x10x4

RH
4x20

GHR
4x8

Band pulldown abs
+Dbl Mx20x4

8/26/21
Lower assistance

Seated good mornings
205/225/245/265/245/225x3

Y raise
3x10

8/27/21
“Heavy” upper

Bench press
140x10x3

Wide grip bench press
120x10x3

Narrow grip bench press
120x10x3

Lateral raise
7x15

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

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

8/28/21
Bench assistance

Super set:
EZ bar press / CSBB row
4x10 / 185x8x4

Super set:
EZ bar extension / Reverse BB row
5x10 / +25x8x5

Super set:
Cable pushdown / Cable lateral pulldown
4x10 / 4x8

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

9/6/21
Light upper

Bench press
135x15x3

Wide grip bench press
115x10x3

Narrow grip bench press
115x10x3

Lateral raise
7x15

Superset:
Hammer curls / Reverse fly
3x8 / 3x10

OH EZ bar extension negatives
30s - 10 reps - 30s - 10 reps x 2

BB shrugs
155x75

9/7/21
Bench assistance

Super set:
EZ bar press / Reverse BB row
4x10 / +25x8x4

Super set:
EZ bar extension / Reverse BB row
2x10 / +25x8x2

Super set:
EZ bar extension / Cable lateral pulldown
2x10 / 2x20

Super set:
Cable pushdown / Cable lateral pulldown
4x10 / 4x20

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

9/8/21
Max effort lower

4” block deadlift
+average bands
155/225/315/330/365/395/425/465x1
400x5

Ab wheel
+55x11x4

RH
4x20

Band pulldown abs
Dbl Mx20x4

GHR
4x8

9/9/21
Lower assistance

Kneeling squats
410x6x5 410x10

Band pulldown abs
+Dbl Mx20x4

One leg calf press
50x10x4

9/10/21
“Heavy” upper

Bench press
145x10x3

Wide grip bench press
125x10x3

Narrow grip bench press
125x10x3

Lateral raise
7x15

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

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

9/11/21
Upper assistance

Super set:
EZ bar press / CSBB row
4x10 / 185x8x4

Super set:
EZ bar extension / Reverse BB row
4x10 / +25x8x4

Super set:
Cable pushdown / Cable lateral pulldown
4x10 / 4x15

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

9/12/21
DE lower

Speed squat
250x5x8

Speed deadlift
320x1x6

Ab wheel
+55x11x4

RH
4x20

GHR
4x8

9/13/21
Light upper

Bench press
140x15x3

Wide grip bench press
120x10x3

Narrow grip bench press
120x10x3

Lateral raise
7x15

Superset:
Hammer curls / Reverse fly
3x8 / 3x10

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

BB shrugs
155x80

9/14/21
Upper assistance

Super set:
EZ bar press / Reverse BB row
4x10 / +25x8x4

Super set:
EZ bar extension / Reverse BB row
2x10 / +25x8x2

Super set:
EZ bar extension / Cable lateral pulldown
2x10 / 2x20

Super set:
Reverse grip pushdown / Cable lateral pulldown
4x10 / 4x20

Super set:
Seated BB wrist curls / Standing BB wrist curls
95x10x6 / 120x10x4

9/16/21
Max effort lower

Squats
225/245/275/310/330/355/390x1(HPR)

12” box squat
155x10x3

Seated good morning
225/245/275/275x3

Ab wheel
+55x11x4

9/17/21
“Heavy” upper

Bench press
150x10x3

Wide grip bench press
130x10x3

Narrow grip bench press
130x10x3

Lateral raise
7x15

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

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