T Nation

My Strength Training Log


#122

12/29/17
Max effort upper

Reverse band bench
Warmup
+reverse average bands
315/365/375x1
+sling shot
375x2 385/395/405x1
No bands
250/275/295/300x1

Reverse flies
3x15

Pushdowns
6x50

1 arm rope curls
6x6


#123

1/5/18
Max effort upper

Pin press with chains
Warmup
+55#chains
135/155/175/195/215/225/230/235/240/255x1
+slingshot
245/275/285/295/300x1

Cable flies
6x6

1 arm rope pushdowns
1x50

Cable OH extension
1x50

Cable lying extension
1x50

EZ bar OH extension
1x50

Bench dips
1x50


#124

1/8/18

Bench
155/160/165/170/175/180x6

Tate press
55s/60s/65s x 10

1 hand stiff arm pulldowns
6x6

Pushdowns
6x50

Reverse grip cable curls
6x6

Pec deck
6x6


#125

1/10/18
Max effort lower

Low box squats with bands
+Light bands
135/185/225/245/275/295/315/335/345x1

Seated good mornings
225x5 315x5x3

Young press
145x6x6

Russian leg curls
6x6

Ab wheel
3x20


#126

1/12/18
Max effort upper

Band pin press
+doubled mini bands
135/155/185/205/225x1
+slingshot
225/245x1

JM press
135/140/145/150/155/160x6

BB row
135/155/175/185/190/195x6

Tate press
55s/60s/65s x 8

Cable flies
6x6

1 hand stiff arm pulldowns
6x6

Pushdowns
3x50

Reverse flies
3x15


#127

1/22/18

Bench
160/165/170/175/180/185x6

Young press
150x6x6

DB front raise
20s/25s/25s x 6 30s x 6 x 6

CS DB rows
70s x 6 x 6

Wide grip chin ups
6x6

DB flies
45s x 6 x 6

Pushdowns
6x50

Reverse grip cable curls
6x6


#128

1/24/18
Max effort lower

Equipped deadlift from 2.5" blocks
+Inzer Leviathan on backward
315/405/495/550/495 x 1

Pushdowns
6x50

Ab wheel
3x20

Russian leg curls
6x6


#129

1/26/18
Max effort upper

Reverse band bench
+reverse strong & light bands
315/365/405/455/475/495/515/525x1

OH lockouts
135/185/205/225/245/265/275/295/300x1

Incline Tate press
55s/60s/65s x 8


#130

1/27/18
Bench accessories

Young press
150x6x6

Front raise
20s/25s/30s/30s/30s/30s x 6

Reverse flies
3x15

DB flies
50s x 6 x 6

DB row
80/90/100/110/110/110x6

1 hand stiffarm pulldowns
6x6

Pushdowns
6x50

Reverse grip cable curls
6x6


#131

1/31/18
Max effort lower

Reverse band low box squat
+Reverse strong bands
315/365/405/455/480x1
No bands
315x1

Young press
150x6x6

Front raise
20s/25s/25s x 15

Stiffarm pulldown
6x6

Standing pulldown abs
3x10

Russian leg curls
6x6


#132

2/2/18
Max effort upper

Reverse band 2 board press
+reverse strong bands
315/365/405/425/445x1

Mid height pin press
225/245/275/295/300x1

Incline Tate press
55s/60s/65s x 8

DB pullover
85x6x2 90x6x2 95x6x2

Front raise
20s/25s/25s x 15


#133

2/3/18
Bench accessories

6" bench lockouts
225/275/300/315/365/405/425x1

JM press
115/135/155/160/165/170x6

Behind back BB shrugs
225/315/405/455/405x6

Wide grip chins
6x6

Reverse flies
3x15

Pushdowns
6x6

Reverse grip curls
6x6


#134

2/5/18

Bench
165/170/175/180/185/190x6

Young press
150x6x6

Front raise
20s/25s/25s x15

Cable flies
6x6

1 arm stiffarm pulldowns
6x6

Pushdowns
6x50

Reverse grip cable curls
6x6


#135

2/7/18
Max effort lower

Band Deadlift from 4" blocks
+doubled mini bands
135x5 185/225/315/405/465(PR)/405x1

Young press
150x6x6

Front raise
20s/25s/25s x 15

Stiffarm pulldown
6x6

Pulldown abs
4x10

Russian leg curls
6x6


#136

2/9/18
Max effort upper

3 board press with bands
+doubled mini bands &3 board
95/135/155/185/205/225/245x1
+slingshot
265/275/285x1

OH lockouts
225/245/275/295/305/315/335/355x1

Incline Tate press
55s/60s/65s x 8

EZ bar pullover
95x6x6

CS EZ bar rows
125x6x3 135x6x3


#137

2/10/18
Bench accessories

Young press
150x6x6

Front raise
20s/25s/25s x 15

Behind back BB shrugs
225/315/405/405/405x6 315x10 225x20

Cable flies
6x6

Stiffarm pulldown
6x6

Pushdowns
6x50

1 arm rope curls
3x15


#138

2/12/18

Bench
170/175/180/185/190/195x6

Young press
150x6x6

Front raise
3x15

Cable flies
6x6

1 hand stiffarm pulldowns
6x6

Pushdowns
6x50

Reverse grip cable curls
3x15


#139

2/14/18
Max effort lower

Low box squats with chains
+120# chains
135/185/225/245/300/325x1

Standing good morning from pins
225x6x5

Stiffarm pulldown
3x10

Pulldown abs
4x10


#140

2/16/18
Max effort upper

4 board press with chains
+120# chains
95/135/185/205/215/225/230x1
+slingshot
275x1

5" bench lockouts
225/315/365/405/430x1

Incline Tate press
55s/60s/65s x 8

Front raise
20s/25s/25s x 15


#141

2/17/18
Bench Assistance

5" lockouts
225/275/315/365/385/405*x1

BB Shrugs
225/315/405/455/405x6

Front raise
20s/25s/25s x 15

OH EZ bar extension
75/75/75/85/85/85x6

Pushdowns
6x50

Reverse grip cable curls
3x15

CSR machine
200x6x6