T Nation

My Strength Training Log

9/18/21
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
95x10x6 / 120x10x4

9/19/21
DE lower

Speed squat
250x5x8

Speed deadlift
265x1x6

Ab wheel
+55x11x4

RH
4x20

GHR
4x8

9/20/21
Light upper

Bench press
145x15x3

Wide grip bench press
125x10x3

Narrow grip bench press
125x10x3

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

Pec slides
1x15

BB shrugs
155x85

Y-raise
3x10

9/21/21
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

9/22/21
Max effort lower

6” block deadlift
225/315/405/465/500/535x1
455x5

Ab wheel
+55x11x4

GHR
4x8

9/23/21
Lower assistance

Kneeling squats
410x6x6

RH
4x20

Band pulldown abs
+Dbl Mx20x4

One leg calf press
50x10x4

9/24/21
“Heavy” upper

Bench press
155x10x3

Wide grip bench press
135x10x3

Narrow grip bench press
135x10x3

Lateral raise
7x15

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

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

BB shrugs
155x90

9/25/21
Upper assistance

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

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

Super set:
OH extension / Cable lateral pulldown
4x10 / 4x15

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

9/26/21
DE lower

Speed squat
250x5x8

Speed deadlift
320x1x6

Ab wheel
+55x11x4

RH
4x20

GHR
4x8

9/27/21
Light upper

Bench press
150x15x3

Wide grip bench press
130x10x3

Narrow grip bench press
130x10x3

Lateral raise
7x15

Superset:
Reverse grip curls/ Reverse fly
3x10 / 3x10

OH EZ bar extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x 3

Pec slides
2x15

BB shrugs
155x90

9/28/21
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

9/29/21
Max effort lower

Band squats
+strong bands
225/245/260/285/315/335/345/355x1(HPR)
12” box 135x10x3

Ab wheel
+55x10x4

RH
4x20

GHR
4x8

Band pulldown abs
+Dbl Mx20x4

1 Like

9/30/21
Lower assistance

Seated good morning
225/245/275/275x3

One leg calf press
50x10x4

Band trunk twist
4x10

10/01/21
“Heavy” upper

Bench press
160x10x3

Wide grip bench press
140x10x3

Narrow grip bench press
140x10x3

Lateral raise
7x15

Super set:
BB curl / Underhand reverse fly
3x10 / 3x20

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

BB shrugs
155x95

10/2/21
Upper assistance

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

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

Super set:
OH extension / Cable lateral pulldown
4x10 / 4x15

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

10/3/21
DE lower

Speed squat
250x5x8

Speed deadlift
260x1x6

Ab wheel
+55x11x4

RH
4x20

GHR
4x8

10/4/21
Light upper

Bench press
155x15x3

Wide grip bench press
135x10x3

Narrow grip bench press
135x10x3

Lateral raise
7x15

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

OH EZ bar extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x 3

Pec slides
3x15

10/5/21
Upper assistance

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

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

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

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

10/6/21
Max effort lower

2” block deadlift
+average bands
155/225/315/330/365/390/425/455x1
320x5

Ab wheel
+55x11x4

RH
4x20

GHR
4x8

Band pulldown abs
Dbl Mx20x4

10/7/21
Lower assistance

Kneeling squats
410x6x6

Band pulldown abs
+Dbl Mx20x4

One leg calf press
50x10x4