T Nation

My Strength Training Log

11/5/21
“Heavy” upper

Bench press
185x8x3

Wide grip bench press
155x10x3

Narrow grip bench press
155x10x3

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

11/6/21
Upper assistance

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

Super set:
EZ 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

OH EZ bar extension negatives
25s-10 reps-25s-10 reps 25s-10reps x 1

11/7/21
DE lower

Speed squat
250x5x8

Speed deadlift
265x1x6

Ab wheel
4x10

GHR
4x8

RH
4x20

11/8/21
Light upper

Bench press
175x12x3

Wide grip bench press
150x10x3

Narrow grip bench press
150x10x3

Lateral raise
7x15

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

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

11/9/21
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

OH EZ extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x3

11/10/21
Max effort lower

6” block deadlift
+average bands
155/225/315/330/365/390/425/465x1
400x5

Ab wheel
+25x8x4

GHR
4x8

11/11/21
Lower assistance

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

BB shrugs
315x30x3

One leg calf press
50x10x4

Band pulldown abs
Dbl Mx20x4

11/12/21
“Heavy” upper

Bench press
195x8x3

Wide grip bench press
160x10x3

Narrow grip bench press
160x10x3

Lateral raise
7x15

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

OH EZ extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x3

11/13/21
Upper assistance

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

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

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

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

11/14/21
DE lower

Speed squat
250x5x8

Speed deadlift
320x1x6

Ab wheel
+25x8x4

GHR
4x8

RH
4x20

11/15/21
Light upper

Bench press
175x10x3

Wide grip bench press
150x10x3

Narrow grip bench press
150x10x3

Lateral raise
7x15

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

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

11/16/21
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

OH EZ extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x3

11/17/21
Max effort lower

Squats
225/245/275/315/335/360/395x1

12” box squat
165x10x3

Ab wheel
+35x8x4

GHR
4x8

RH
4x20

11/18/21
Lower assistance

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

BB shrugs
225x50x3

One leg calf press
50x10x4

Band pulldown abs
Dbl Mx20x4

11/19/21
“Heavy” upper

Bench press
205x5x5

Wide grip bench press
170x10x3

Narrow grip bench press
170x10x3

Lateral raise
7x15

Super set:
Reverse fly / BB curls
3x10 /3x10

Super set:
Seated wrist curls / standing wrist curls
6x10 / 4x10

11/20/21
Upper assistance

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

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

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

OH EZ bar extension negatives
25s-10 reps-25s-10 reps 25s-10reps x 3-2/3

11/21/21
DE lower

Speed squat
250x5x8

Speed deadlift
320x1x6

Ab wheel
+45x8x4

GHR
4x8

RH
4x20

11/22/21
Light upper

Bench press
180x10x3

Wide grip bench press
155x10x3

Narrow grip bench press
155x10x3

Lateral raise
7x15

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

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

11/23/21
Upper assistance

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

Super set:
EZ extension / Reverse BB row
2x10 / 2x8

Superset:
EZ extension / Cable lateral pulldown
2x10 / 2x20

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

OH EZ extension negatives
25s-10 reps-25s-10 reps-25s-10 reps x3

11/24/21
Max effort lower

2” Block Deadlift
155/225/315/405/465/500/530x1(PR)
455x4

Ab wheel
+45x8x4

RH
4x20

GHR
4x8