T Nation

My Strength Training Log

10/8/21
“Heavy” upper

Bench press
165x10x3

Wide grip bench press
145x10x3

Narrow grip bench press
145x10x3

Lateral raise
7x15

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

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

10/9/21
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

10/11/21
Light upper

Bench press
160x15x3

Wide grip bench press
140x10x3

Narrow grip bench press
140x10x3

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

10/12/21
Upper assistance

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

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

10/13/21
Max effort lower

Squats
225/245/275/310/335/360x1 370x2
12” box squat
160x10x3

Speed deadlift
320x1x6

Ab wheel
+55x11x4

RLC
4x8

RH
4x20

10/14/21
Lower assistance

Seated good morning
225/245/275/295/305/315x4

One leg calf press
50x10x4

Band pulldown abs
4x20

10/15/21
“Heavy” upper

Bench press
170x10x3

Wide grip bench press
150x10x3

Narrow grip bench press
150x10x3

Lateral raise
7x15

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

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

10/16/21
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

10/17/21
DE lower

Speed squat
250x5x8

Speed deadlift
265x1x6

Ab wheel
+55x11x4

RH
4x20

GHR
4x8