wippit's training log

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

  1. wippit

    wippit Member

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    "squat" day deload. Not going to be squatting for 5/3/1 unless i find a new gym. Current one only has one rack and it's usually taken, and also i hate squats. Reverse lunges with dumbells will be my primary leg exercise i'll see if 5/3/1 programming works ok on it. Probably a dumb idea.

    Single leg press
    90 x 10 x 2
    110 x 10

    Reverse lunges
    15's, 30's x 8 per side

    Did a bunch of bodyweight bulgarians, standing calf, and ab machine
     
  2. wippit

    wippit Member

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    Sohp
    85, 90 x 5
    95 x 8

    Pullups
    Wide x 5
    Medium x 5
    Narrow x 5

    Cg bench
    115 x 8 x 3

    Flys 3 x 8 with dropset
    Chuck v ss facepull 2 x 15 ss 15
    Seated laterals with partials 3 supersets
    Machine curl 3 x 10
     
  3. wippit

    wippit Member

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    Deads
    225 x 5
    245 x 5
    260 x 8

    Reverse lunges
    20's x 5
    25's x 5
    30's x 10
     
  4. wippit

    wippit Member

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    Obligatory excuses for not lifting last month. The good news is i just received the squat rack and bar i purchased on amazon, so now i can work errdayyyy

    11/3/16

    45* extensions
    Bw x 8 x 3

    Db reverse lunges
    20's x 8
    25's x 8
    30's x 8

    Deads
    155 x 8
    245 x 8

    Hanging leg raises
    1 set
     
  5. wippit

    wippit Member

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    Got the rack set up today. It is sturdy as hell and the holes go low enough for me to floor press and do low rack pulls. Only have a pair of 25's and 45's so i need to get 10's/5's/2.5's and a couple more wheels. Ideally i'll get a bench and adjustable db's as well but i am broke atm.

    11/5

    Chins 3 sets ng, wg, and underhand

    Floor press 2 sets of 20 with 95lbs

    Decline pushups ss bb row x 2 sets

    Bb curls and db laterals x 1 set each

    Just trying to avoid soreness. Want to lift 6 days per week upper/lower.
     
  6. wippit

    wippit Member

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    45* raise
    Bw x 8
    +10 x 8 x 2

    Reverse lunge
    30's x 8
    35's x 8

    Single leg press
    90 x 10 x 3

    Calves
     
  7. wippit

    wippit Member

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    Chins
    Ng, wg, underhand x 6 reps each

    Floor press
    95 x 20 x 3

    1 set each bb row, bb shrug, band pushdowns, bb curls

    Laterals
    10's x 20 x 3

    Doing all bb exercises at home with fat gripz for the forseeable future
     
  8. wippit

    wippit Member

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    Front squat
    135 x 5 x 5

    Sldl
    185 x 10 x 3

    Light calves and abs
     
  9. wippit

    wippit Member

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    Bench
    95 x 10
    115 x 10
    135 x 10

    Cable row
    120 x 10
    140 x 10
    160 x 7

    Incline laterals, facepulls, pushdowns, hammer curl x 3 sets each
     
  10. wippit

    wippit Member

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    Floor press
    95 x 8
    105 x 8
    115 x 8
    135 x 8
    145 x 8

    Pullups
    Bw x 5 x 11ty

    Pushdowns
    Blue band x10 x 5 superset some with pushups

    Rear delt fly, db curl, facepull x 3 sets of 10-15 each
     
  11. wippit

    wippit Member

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    45* raise
    50 x 8
    70 x 8, 8

    Single leg press
    100 x 10, 10, 15

    Light squats, good mornings, and deadlifts
     
  12. wippit

    wippit Member

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    Floor press
    95 x 10
    115 x 10
    135 x 9, 9

    Pullups
    Bw x 5 x 6

    Bb row ss band pushdowns
    95 x 20 ss blue band x 15 for two sets

    Db curl, band facepull x 2 sets each
     
  13. wippit

    wippit Member

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    Did light legs and abs at home
     
  14. wippit

    wippit Member

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    floor press
    95, 115 x 10
    135 x 9 x 3

    ^supersettted working sets with band facepulls 20 x 3

    Pullups
    bw x 8, 6, 4

    ^ supersetted with band pushdowns 20 x 3

    couple sets of rack chins supersetted with incline pushups

    laterals, bb curls
     
  15. wippit

    wippit Member

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    have a cold, too sick for lower body but squeezed in some upper

    Floor press
    95, 115 x 10
    135 x 10, 10, 10

    Pullups w/ various grips
    35 total inbetween sets of floor press
     
  16. wippit

    wippit Member

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    Feeling a bit better coldwise

    Squat
    Bar, 95, 135, 165 x 10

    Goodmorning
    135 w/ reverse band x 8
    135 no band x 8

    Did some standing band crunches
     
  17. wippit

    wippit Member

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    Wg pullups
    Bw x 3, 6, 6, 7, 8

    Floor press:
    Bar, 95, 115 x 10
    135 x 10
    145 x 10

    Laterals
    10's x 15 x 5

    Did this in a circuit fashion with ~2 min rest after each super/giant/whatever set
     
  18. wippit

    wippit Member

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    Squat
    165 x 8, 8

    Goodmorning
    135 x 8, 8

    Light calves
     
  19. wippit

    wippit Member

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    Wg pullups
    Bw x 8, 8, 8, 8

    Floor press
    95, 115 x 10
    145 x 9, 9

    Did about 100 pullaparts and a dozen band dislocates and pushups for warmup. Messed with some banded rows and straight arm pulldowns at the end.
     
  20. wippit

    wippit Member

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    Squat
    165 x 9, 9
     
  21. wippit

    wippit Member

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    Going to go back to my usual 4 day upper/lower.. adding exercises and volume over time.

    Floor press
    155 x 6, 6, 6

    Bb row
    155 x 8, 15, 15

    2 sets of laterals
     
  22. wippit

    wippit Member

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    My right hip was feeling tweaked for a couple days so i skipped squats.

    Sohp
    95 x 8, 8, 8

    Wg pullups
    Bw x 8, 8, 8

    Laterals
    10's x 15, 15, 15

    Did this as a circuit
     
  23. wippit

    wippit Member

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    Did light deads at home. Lowest my pins go puts the bar mid-shin so i have to take a snatch grip in order to get my hips to the depth i want. Can't deadlift from floor here.

    Did a few high rep sets with 185 to test my hip... Feels good man
     
  24. wippit

    wippit Member

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    Floor press
    155 x 8, 8

    BB row
    155 x 15 x 2

    Would have done more accessory stuff but tbh i had to take a huge dump
     
  25. wippit

    wippit Member

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    Squat
    175 x 5 x 5

    Lots of calf raises

    Going to start 5/3/1 tomorrow with these training maxes:

    Sohp 105
    Deadlift 255
    Floor press 155
    Squat 175
     
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