wippit's training log

Discussion in 'Training Logs' started by wippit, Feb 10, 2016.

  1. wippit

    wippit Member

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    (yesterday)

    Military Press
    105 x 6
    75 x 20

    BOR
    175 x 8
    135 x 18

    Dips
    bw x 16

    Facepull
    3 x 20

    Bench:
    55's x 14

    2 sets of laterals
    2 sets of bb curls
     
  2. wippit

    wippit Member

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    Deadlift
    295 x 8
    225 x 12

    still getting over a gnarly cold, too much shit in my lungs to push myself so i left. fuckin thing sucks.
     
  3. wippit

    wippit Member

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    (yesterday)

    Military Press
    105 x 7
    80 x 15

    BOR
    185 x 8
    135 x 20

    Dips
    +35 x 8
    bw x 12

    Band pullaparts superset rear delt fly
    3 supersets

    3 sets each of lateral raises, db flys, curls, rope pulldowns
     
  4. wippit

    wippit Member

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    did deads yesterday up to 315 x 8 and some light accessory stuff

    today

    military press
    95 x 8
    105 x 8
    115 x 7

    bor
    135 x 15
    185 x 10
    135 x 16

    dips 2 sec pause
    bw x 8
    35 x 8
    bw x 8

    read delts superset, laterals, curls for 3 sets each
     
  5. wippit

    wippit Member

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    few days ago deadlifted up to 325 x 8 and did light accessory work

    2-22

    military press
    95 x 8
    105 x 8
    115 x 8

    bor
    135 x 15
    185 x 8
    190 x 8
    195 x 8

    dips
    bw x 10
    +25 x 8, 8, 8

    lots of rear delts, laterals, and a few sets each of tri's and bi's
     
  6. wippit

    wippit Member

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    deadlift
    135 x 12
    225 x 6
    315 x 5
    355 x 3
    335 x 6

    did 6 x 10 seated hams, some light box squats, and calves
     
  7. wippit

    wippit Member

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    military
    95 x 6
    105 x 6
    115 x 6
    125 x 5

    cable high row
    150 x 10, 10, 8

    dips
    bw x 8
    25 x 8
    35 x 8
    bw x 12

    band pullaparts superset rear delt fly
    3 sets red band x 10 ss 12.5's x 10

    db flys
    30's x 12 x 3 paused

    rope hammer curl ss overhead ext
    doesn't matter this shit hurt my elbows never doing it again

    machine curls
    3 sets
     
  8. wippit

    wippit Member

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    deadlift
    135 x 5
    225 x 4
    275 x 3
    325 x 3
    375 x 2
    325 x 3 paused 1" off ground

    leg press, leg ext, calves
     
  9. wippit

    wippit Member

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    Facepull ss Rear Delt Fly:
    3 supersets

    Military Press:
    bar, 95, 105, 115 x 6
    125 x 3

    High Cable Row:
    150 x 10 x 3

    Dips:
    bw x 10
    +25 x 8
    bw x 8

    DB Fly:
    35's x 8 x 2
    30's x 10 did some light laterals after each set

    machine curls 3 sets
     
  10. wippit

    wippit Member

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    going to do "building the monolith" 5/3/1 fullbody routine starting tomorrow.

    Going to set my training max's as:

    Squat: 215
    Press: 125
    Deadlift: 375
    Incline Bench: 155 (substituting flat bench with incline)


    Week One
    Monday

    Squat – 70×5, 80×5, 90×5, 90×5, 90×5, 90×5, 90×5
    Press – 70×5, 80×5, 90×5, 70xAMRAP
    Chins – 100 total reps
    Face Pulls/Band Pullaparts – 100 total reps
    Dips – 100-200 total reps

    Wednesday

    Deadlift – 70×5, 80×5, 90×5, 90×5, 90×5
    Bench Press – 70×5, 80×5, 90×5, 90×5, 90×5, 90×5, 90×5
    DB Rows – 5 sets of 10-20 reps
    Curls – 100 total reps

    Friday

    Squat – 70×5, 80×5, 90×5, 45% x 20
    Press – 10 sets of 5 reps @ 70%
    Chins – 5 sets of 5 reps (weighted)
    Face Pulls/Band Pullaparts – 100 total reps
    Shrugs – 100 total reps




    Week Two
    Monday

    Squat – 65×5, 75×5, 85×5, 85×5, 85×5, 85×5, 85×5
    Press – 65×5, 75×5, 85×5, 65xAMRAP
    Chins – 100 total reps
    Face Pulls/Band Pullaparts – 100 total reps
    Dips – 100-200 total reps

    Wednesday

    Deadlift – 65×5, 75×5, 85×5, 85×5, 85×5
    Bench Press – 65×5, 75×5, 85×5, 85×5, 85×5, 85×5 , 85×5
    DB Rows – 5 sets of 10-20 reps
    Curls – 100 total reps

    Friday

    Squat – 65×5, 75×5, 85×5, 55% x 20
    Press – 10 sets of 5 reps @ 50%
    Chins – 5 sets of 5 reps (weighted)
    Face Pulls/Band Pullaparts – 100 total reps
    Shrugs – 100 total reps



    Week Three

    Monday

    Squat – 75×5, 85×5, 95×5, 95×5, 95×5, 95×5, 95×5
    Press – 75×5, 85×5, 95×5, 75xAMRAP
    Chins – 100 total reps
    Face Pulls/Band Pullaparts – 100 total reps
    Dips – 100-200 total reps

    Wednesday

    Deadlift – 75×5, 85×5, 95×5, 95×5, 95×5
    Bench Press – 75×5, 85×5, 95×5, 95×5, 95×5, 95×5, 95×5
    DB Rows – 5 sets of 10-20 reps
    Curls – 100 total reps

    Friday

    Squat – 75×5, 85×5, 95×5, 55% x 20
    Press – 10 sets of 5 reps @ 75%
    Chins – 5 sets of 5 reps (weighted)
    Face Pulls/Band Pullaparts – 100 total reps
    Shrugs – 100 total reps



    Week Four (adjust TM for the squat, deadlift, press and bench press)
    Monday

    Squat – 70×5, 80×5, 90×5, 90×5, 90×5, 90×5, 90×5
    Press – 70×5, 80×5, 90×5, 70xAMRAP
    Chins – 100 total reps
    Face Pulls/Band Pullaparts – 100 total reps
    Dips – 100-200 total reps

    Wednesday

    Deadlift – 70×5, 80×5, 90×5, 90×5, 90×5
    Bench Press – 70×5, 80×5, 90×5, 90×5, 90×5, 90×5, 90×5
    DB Rows – 5 sets of 10-20 reps
    Curls – 100 total reps

    Friday

    Squat – 70×5, 80×5, 90×5, 50% x 20
    Press – 12 sets of 5 reps @ 60%
    Chins – 5 sets of 5 reps (weighted)
    Face Pulls/Band Pullaparts – 100 total reps
    Shrugs – 100 total reps




    Week Five
    Monday

    Squat – 65×5, 75×5, 85×5, 85×5, 85×5, 85×5, 85×5
    Press – 65×5, 75×5, 85×5, 65xAMRAP
    Chins – 100 total reps
    Face Pulls/Band Pullaparts – 100 total reps
    Dips – 100-200 total reps

    Wednesday

    Deadlift – 65×5, 75×5, 85×5, 85×5, 85×5
    Bench Press – 65×5, 75×5, 85×5, 85×5, 85×5, 85×5, 85×5
    DB Rows – 5 sets of 10-20 reps
    Curls – 100 total reps

    Friday

    Squat – 65×5, 75×5, 85×5, 65% x 20
    Press – 15 sets of 5 reps @ 65%
    Chins – 5 sets of 5 reps (weighted)
    Face Pulls/Band Pullaparts – 100 total reps
    Shrugs – 100 total reps




    Week Six
    Monday

    Squat – 75×5, 85×5, 95×5, 95×5, 95×5, 95×5, 95×5
    Press – 75×5, 85×5, 95×5, 75xAMRAP
    Chins – 100 total reps
    Face Pulls/Band Pullaparts – 100 total reps
    Dips – 100-200 total reps

    Wednesday

    Deadlift – 75×5, 85×5, 95×5, 95×5, 95×5
    Bench Press – 75×5, 85×5, 95×5, 95×5, 95×5, 95×5, 95×5
    DB Rows – 5 sets of 10-20 reps
    Curls – 100 total reps

    Friday

    Squat – 75×5, 85×5, 95×5, 70% x 20
    Press – 12 sets of 5 reps @ 75%
    Chins – 5 sets of 5 reps (weighted)
    Face Pulls/Band Pullaparts – 100 total reps
    Shrugs – 100 total reps
     
  11. wippit

    wippit Member

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    Squat
    Bar, 95, 135, 155, 175 x 5
    195 x 5 x 5

    Press
    Bar, 85, 100, 115 x 5
    85 x 11

    Chins
    Bw x 8, 6
    Assisted x 40 reps

    Dips
    Bw x 15, 10, 10

    Band pullaparts x 50 reps
     
  12. wippit

    wippit Member

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    Deadlift:
    135 x 10 x 2 plus some rows
    245 x 5
    295 x 5
    325 x 5 x 3

    Incline Bench:
    bar, 95, 115 x 5
    135 x 5 x 5

    High Cable Row:
    135 x 15, 15, 10, 10, 8

    50 reps each bb curls and seated calf
     
  13. wippit

    wippit Member

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    been slackin on my mackin. 2 extra days off ftl

    Squat:
    bar, 95, 135, 155, 175, 195 x 5 all done paused

    Chins:
    bw x 5
    +15 x 5
    +20 x 5 x 3
    bw x 5

    Press:
    85 x 5 x 10

    calves, flys, rear delt flys
     
  14. wippit

    wippit Member

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    Squat:
    bar, 95, 135, 165 x 5
    185 x 5 x 5

    Press:
    bar, 85, 95, 105 x 5
    65 x 15

    Chins:
    34 total

    Dips:
    50 total

    Band Facepull:
    blue band 5 sets of 15

    6 sets of calves half seated half standing
     
  15. wippit

    wippit Member

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    3/20

    squat:
    bar, 95, 135, 185 x 5
    205 x 5 x 5

    Press:
    bar, 95, 105, 115 x 5
    95 x 10

    Chins:
    11ty sets of 5

    did some calves too
     
  16. wippit

    wippit Member

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    done with the first 3 weeks of that fullbody routine but it's just not fun or motivating to stick to. going back to my usual upper/lower bodybuilding template.

    Upper:
    Incline Bench
    Dips
    Cable Row
    DB Row
    facepull/pullaparts, lateral raises, machine curls circuit

    Lower:
    Squat
    Deficit/Snatchgrip deads
    Bulgarians
    Calves
    Abs

    Upper:
    Press
    Dips
    Chins
    Cable High Row
    Facepull/pullaparts, laterals, flys circuit

    Lower:
    Deadlift
    Pause Squat
    Bulgarians
    Calves
    Abs
     
  17. wippit

    wippit Member

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    Press
    Bar, 95, 105, 115 x 5
    125 x 3 x 5
    95 x 10

    Chins
    Bw x 6, 8, 8, 7

    Cg bench paused
    135 x 6 x 4

    Cable crossover, facepulls, pullaparts, machine curls x 3 sets each
     
  18. wippit

    wippit Member

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    4/3

    deadlift
    worked up to 345 x 3 x 5

    pause squats bunch of sets with 185

    lots of machine stuff

    4/5

    CG incline
    bar, 95, 115 x 8
    135, 145, 155 x 4 sets of 3 reps each

    chins
    bw x 8 x 3

    flys
    30's x 8
    35's x 8 x 2

    facepulls, machine curls, rear delts x 3-4 sets each
     
  19. wippit

    wippit Member

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    Press superset with chins:
    95 x 5 ss bw x 5 for 8 supersets
    Did two more sets of press

    Flys
    30's x 10 x 3

    Facepull
    3 x 20
     
  20. wippit

    wippit Member

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    gotta get back on the log grind been slackin. i'm not following any specific routine just doing upper/lower working up to heavy triples on my main movement every other week and doing 5 sets of 10 or 8 sets of 6 on between weeks. accessory movements are changing pretty often while I figure out which machines I like at the new gym.

    4-16

    Press
    worked up to 135 x 3

    Chins
    4 sets of 6

    Dips
    bw x 8 x 3

    Facepull
    3 x 15-20

    Curls and flys x 3 sets


    4-17

    Deadlift
    worked up to 355 x 3 felt like shit so i stopped

    Deficit Sldl
    225 x 6-8 x 3

    Single leg leg press
    90 x 10 x 3

    calves



    4-18

    Press
    bar x 10
    95 x 6 x 8

    Cable Row
    160 x 15, 12, 8 supersetted with 5-6 chins

    Flys, curls, facepull x 3 sets
     
  21. wippit

    wippit Member

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    4-24

    Deadlift
    Up to 365 x 3

    Single leg squat to box
    3 x 8 each leg

    Glute kickback machine
    3 x 12

    Goodmornings
    135 x 8 x 3

    Seated Calves
    4 sets

    4-25

    Cable Row
    145 x 12
    175 x 10
    195 x 6 x 2

    Incline cg
    Up to 155 x 3
    135 x 8 x 3

    Lat pulldown, Machine fly, rope pushdowns, machine curls x 3 sets each
     
  22. wippit

    wippit Member

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    Glute kickback machine
    3 x 12

    Single leg leg press
    90 x 12 per side
    140 x 12 ps
    180 x 12 ps

    Deadlift
    225 x 5
    275 x 10 x 2

    Seated calf
    4 x 10
     
  23. wippit

    wippit Member

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    Press
    95 x 5 x 2
    115 x 5
    125 x 5
    115 x 5
    95 x 6 x 2

    Pulldown
    160 x 8 x 4 ds 85 x 10

    Cable flys
    25 x 12 x 4
    Band facepull, rope pushdown x 3 sets
     
  24. wippit

    wippit Member

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    yesterday

    few sets of powercleans with 135 to warm up

    deadlift
    225 x 8
    275 x 8
    315 x 5
    345 x 3
    365 x 3
    315 x 5

    high bar squat, 3 sec pause
    up to 195 x 3 for a few sets

    did a few sets of seated calves
     
  25. wippit

    wippit Member

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    5/10

    Press
    Bar, 95, 105 x 6
    115 x 6, 6
    120 x 6, 6

    Chins
    4 sets of 5 inbetween pressing sets

    Pulldowns
    3 x 10

    Cable chest press
    3 x 12

    Facepull, curls, laterals x 3 sets
     

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