T Nation

My Strength Training Log


#162

4/14/18
Bench assistance

Giant set:
DB shrugs 110s x 6 x 6
BB curls 95x6x6
Standing calf press 300x6x6
Front raise 25s x 15 x 3
Behind back BB wrist curls 95x10x6

OH lockouts
135/185/225x3 245x1 265x1

CG cable rows
6x6

Face pulls
3x20


#163

4/21/18
Max effort upper and lower

4 board press plus chains
+120# chains
95/135/155/185/205/225x1

Deadlift from 6" blocks plus chains

  • 120# chains
    135/225/315/405x1

#164

4/23/18
DE upper

Speed bench
CG 205x2x3
MG 215x2x3
NG 225x2x3

DB front raise
15s x 15 x 3

CG bench
155/160/165/170/175/180x6

DB flies
55s x 6 x 6

DB pullover
90x6x6

DB row
100x6x6

Alternating DB curls
50s x 6 x 6


#165

4/25/18
Max effort lower

Low box squats plus chains
+120# chains
135/185/205/225/245/275/300/330x1

Split squats
95x5x3

Front DB raise
25s x 15 x 3

Pulldown abs
3 x10


#166

4/27/18
Max effort upper

5 Board press plus chains
+120# chains
135/155/185/205/225/235x1 245x0
R. Grip
135x1

CG incline
135/145/155/165/175/170x6

DB flies
55s x 6 x 6

EZ bar pullover
95x6x6


#167

5/7/18
DE Upper

Speed bench
Middle on smooth 205x3x3
Index on smooth 215x3x3
Thumb on smooth 225x3x3

CG bench
6x6

Front raise
25s x 15 x 3

DB row
100x6x6

DB flies
55s x 6 x 6

1 hand stiffarm pulldown
6x6

Hammer curls
50s x 6 x 6


#168

5/9/18
Max effort lower

Equipment low box squats
+Inzer Leviathan
315/365/405/425x1 450x0

Front raise
25s x 15 x 3

Russian leg curls
4x6


#169

5/11/18
Max effort upper

1 Board press
+1 board
225/245/265/275/295/300x1 305x0 225x10

Front raise
25s x 15 x 3

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

DB pullover
95x6x6

Pushdowns
1x30


#170

5/12/18
Bench assistance

CG 1 Board press
185/205/225/245/265/270x1

Superset:
DB shrugs 110s x 20 x 3
DB flies 55s x 6 x 6

CSDB row
70s x 6 x 6

DB Hammer curls
50s x 6 x 6

Reverse flies
(Partials)
50s x 50
25s x 25
(Full ROM)
10s x 10


#171

5/14/18
DE upper

Speed bench
Middle on smooth: 205x3x3
Index on smooth: 215x3x3
Thumb on smooth: 225x3x3

CG bench
(Middle on smooth)
155/160/165/170/175/180x6

Front raise
25s x 15 x 3

DB flies
55s x 6 x 6

BB pullover
95x6x6

Hammer curls
50s x 6 x 6


#172

5/16/18
Max effort lower

Reverse band deadlift from 2" blocks
+reverse strong bands
225/315/405/495/600x1/550x1

Split squats
95x5x3 135x3

Pulldown abs
3x10

Pushdowns
1x40

CG cable row
6x6


#173

5/18/18
Max effort upper

2 board press
225/245/265/275/295/305x1 225x10

Incline Tate press
55s/60s/70s x 8

CG chins
3x12

Pushdowns
1x40


#174

5/19/18
Bench assistance

CG 2 board press
185/225/245/265/275x1

DB flies
55s x 6 x 6

DB curls
50s x 6 x 6

1 hand stiffarm pulldowns
6x6


#175

5/21/18
DE upper

Speed bench
Middle on smooth 205x3x
Index on smooth 215x3x3
Thumb on smooth 225x3x3

CG incline
135/155/175/170/170/170 x 6

DB flies
55s x 6 x 6

Stiffarm pulldown
6x6

CG cable rows
6x6

Front raise
15s x 15 x 3

DB hammer curls
50s x 6 x 6


#176

5/25/18
Max effort upper

3 board press
225/245/265/275/295/310/315/325x1 225x11

Superset
Incline Tate press 55s/60s/65s x 8
Front raise 15s x 15 x 3

Giant set
DB flies 55s x 6 x 6
CSDB row 70s x 6 x 6
EZ bar pullover 95x6x6

Pushdowns 3x50


#177

5/26/18
Bench assistance

CG 3 board press
225/245/265/275/280x1

BB shrugs
225/315/405/405/405/405x6

Hammer curls
50s x 6 x 6

Reverse flies
(partials) 50s x 35
25s x 20
(full) 15s x 10

BB wrist curls
95x10x3


#178

5/30/18
Max effort lower

Deadlift from 4" blocks
+doubled mini bands
135/185/225/275/315/365/405/460/405x1

Pulldown abs
3x10

Russian leg curls
6x6


#179

6/1/18
Max effort upper

4 board press
225/245/275/295/305/315/330/340x1 225x15

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

Front raise
15s x 15 x 3

Decline flies
55s x 6 x 6

DB curls
50s x 6 x 6


#180

6/2/18
Bench accessories

CG 4 board press
185/225/245/265/275/280 x 1

BB pullover
95x6x6

CSDB row
70s x 6 x 6


#181

6/4/18
DE upper

Speed bench
Middle on smooth 205x3x3
Index on smooth 225x3x3
Thumb on smooth 225x3x3

CG incline
135x20/15/15

Front raise
25s x 15 x 3

Decline DB flies
55s x 6 x 6

Stiffarm pulldown
6x6

Seated cable row
6x6

Alternating DB curls
50s x 6 x 6