T Nation

My Strength Training Log


#142

2/26/18

Light bench
175/180/185/190/195/200x6

Young press
150x6x6

DB front raise
25s x 15 x 3

One hand stiffarm pulldowns
6x6

One hand rope pushdowns
3x15

One hand rope curls
3x15

CG seated cable rows
6x6


#143

2/28/18
Max effort lower

Equipped low box squat
+Inzer Leviathan
315/365/405/425/450x1 315x3

Young press
150x6x6

Front raise
25s x 15 x 3

Pullups
6x6

Stiffarm pulldown
6x6

Russian leg curls
6x6


#144

3/3/18
Max effort upper

Reverse band 3 board press
Warm up
+reverse strong bands
315/365x1
+reverse light bands
405/455/495/515x1 530x0 525x1

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

DB pullover
85/85/95/95/100/100x6

DB flies
55s x 6 x 6

Front raise
25s x 15 x 3

Pull ups
6x6

CG pushdowns
6x50

Alternating DB curls
50s x 6 x 6


#145

3/5/18

Light bench
180/185/190/195/200/205x6

Young press
150x6x6

Front raise
3x15

1 hand stiffarm pulldowns
6x6

CG pushdowns
6x50

Alternating DB curls
50s x 6 x 6


#146

3/7/18
Max effort lower

Reverse band deadlift from 6" blocks
+Reverse strong bands
315/405/495/605/615(PR)/495x1

Front raise
25s x 15 x 3

Russian leg curls
6x6

Alternating DB curls
50s x 6 x 3


#147

3/9/18
Max effort upper

3 board reverse band bench
+reverse strong bands
315/365/405/425/455x1 465x0 315x20

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

DB front raise
25s x 15 x 3

Pullups
3x10

Alternating DB curls
50s x 6 x 6


#148

3/10/18
Bench assistance

BB Shrugs
225/315/405/405/455/455 x 1
315x20

DB flies
55s x 6 x 6

Stiffarm pulldown
6x6

Pushdowns
6x50


#149

3/12/18
Dynamic effort upper

Speed bench
CG 200x2x3
MG 215X2x3
NG 225x2x3

Young press
150x6x6

Front raise
25s x 15 x 3

DB flies
55s x 6 x 6

1 hand stiffarm pulldowns
6x6

Pushdowns
6x50

CG cable row
6x6

Alternating DB curls
50s x 6 x 6


#150

3/16/18
Max effort upper

4 Board band press
Warmup
+doubled mini bands
95x5 135/185/205/225/245/255/260 x 1
265x0 135x20

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

DB flies
55s x 6 x 6

Pull ups
6x6


#151

3/17/18
Bench assistance

Light bench
135x5x3

BB shrugs
135x100

Young press
150x6x6

Stiffarm pulldown
6x6

Pushdowns
6x50

Alternating DB curls
50s x 6 x 6


#152

3/19/18
DE upper

Speed bench
CG 200x2x3
MG 215x2x3
NG 225x2x3

Young press
150x6x6

Front raise
25s x 15 x 3

DB flies
55s x 6 x 6

Stiffarm pulldown
6x6

Pushdowns
6x6

CG cable row
6x6

DB hammer curls
50s x 6 x 6


#153

3/21/18
Max effort lower

Low box squats with bands
+average bands
225/245/275/295/315x1

Split squats
95x5x3

Russian leg curls
3x6


#154

3/23/18
Max effort upper

5 board press
245/275/300/315/335 x 1 355x0 225x20

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

DB flies
55s x 6 x 6

Front raise
25s x 15 x 3

Pullups
6x6


#155

3/24/18
Bench assistance

Shrugs
225x20x5

Rope pushdowns
3x20

One arm rope pushdowns
3x10

EZ bar lying extensions
75x6x6

OH EZ bar extension
75x10x3

Seated OH BB
45x20x2 65x20

1 hand stiffarm pulldowns
6x6


#156

4/4/18
Max effort lower

Equipped deadlift from 4" blocks
+Inzer Leviathan on backward
315/405/495/530(PR)/515/495x1

Speed bench
CG 205x2x3
MG 215x2x3
NG 225x2x3

Split squats
95x5x3

Russian leg curls
6x6

Ab wheel
3x10


#157

4/6/18
Max effort upper

Reverse band 2 board press
+reverse strong bands
315/365x1
+reverse light bands
405/455/495x1 530x0 525x0
Reverse grip
315x10 365x6 405/455/495x1

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

One hand stiffarm pulldowns
6x6

DB Hammer curls
50s x 6 x 6


#158

4/7/18
Bench assistance

Giant set:
DB shrugs 110s x 20 x 5
CG pullups 6x6
Front raise 3x15
DB flies 6x6

Super set:
Rope pushdowns 3x20
One arm rope pushdowns 3x10

EZ bar lying extensions 70/80/80/80/80/80x6

OH EZ bar extensions
80x8x3

OH BB extension
45/45/65 x 20


#159

4/9/18
DE upper

Speed bench
CG 205x2x3
MG 215x2x3
NG 225x2x3

JM press
135/135/155/155/175/175x6

Front raise
25s x 15 x 3

DB flies
55s x 6 x 6

1 hand stiffarm pulldowns
6x6

DB curls
6x6


#160

4/11/18
Max effort lower

Reverse band low box squats
+reverse strong bands
315/365/405/455x1 485x0 485x1

Split squats
95x5x3

Pulldown abs
3x10

DB row
100x6x6

Face pull
3x20

Standing cable reverse flies
3x10

Russian leg curls
6x6


#161

4/13/17
Max effort upper

3 board reverse band bench
+reverse strong bands
315/365/405/425/455/460/465×1
Reverse grip
405x1

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

DB flies
55s x 6 x 6

1 arm Tate press
25s x 10 x 3

1 hand stiffarm pulldowns
6x6