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Filip Strong Training Log

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Moved in into new city. Checking out new gyms.

Deadlift:
5@100
5@140
3/3@160

Military Press (Barbell):
5/5 @ 55

Dips:
3 / 8 @ bodyweight

Rowing:
1000m

Isn't bad gym, kettlebells are solid, but only up to 44kg. Great location, but it is one of that "fancy fitness" gym.
 
Back.

Yesterday:
Deadlift
5,5@120
5,5@140
3,3@160

HLR
5X5

Snatches
10+10 /2 @24
10+10 /2 @28
7+7 /2 @32
 
Today:
Deadlift
5x5 @130

Chin Ups
5x5 @24

Barbell Military Press
5x5 @55

Just like you see, I was off training for almost 2 months, so come back is hard. I have to start easy and after 2-3 weeks I'll plan something with Plan Strong. I probably would go for deadlifts (I want to hit 200kg finally), barbell military press (would love to hit bodyweight overhead) and chin ups (because why not).
 
Last saturday:
Back Squat:
5x5 @110

HLR:
5x5

Snatches:
Q&D, 32, 10/2, 40 total


Today:
Deadlift:
5,5@120
5,5@140
5,5@160 (pretty happy that it wasnt so hard)

HLR:
5 x 6

Snatches:
2 min work 1 min rest
5+5, 32kg every minute of work
60 total
 
Pretty easy and straight:
Back Squat:
5@100
5@120
5,5@130

Chin Up:
5,5@20
3,3,3@28

Barbell Military Press:
5,5@50
3,3,3@60
 
Back Squat:
3,4@110
2,3,4,3,3@140

Dip:
5x5@16

Snatch:
2min work 1 min rest
5+5 @32kg
3 rounds (60 snatch total)
 
Deadlift:
3,4,3,3@150

Chin Up:
3,4@12
4,5@24
2,3,2,2,2@36

Barbell Military Press:
3,4@50
3,5,3@55

HLR
5/5

These chin ups... 2 months ago would be piece of cake. Now they are quite hard.
 
Yesterday:
Back Squat:
3,4 /2@125
Pendlay Row: 5x5@90
Snatch
2min work 1 min rest
7+7 @ 28kg
3 rounds (84 total snatches)

Today:
Deadlift:
3,4@120
2,3,2,2@165

Pull Ups:
4,5 /2 @ 24

HLR
5x5

Changed chin ups for pull ups. Why? I've read a lot about elbows injuries related to chin ups and I've experienced elbow pain while doing chin ups. It's stronger (about 5% in my case) but I have to be health-first to be strong-first. And while doing pull ups - I'm pain free.
 
Back Squat:
4,5@110
5@125
3,2,3,2,3@140

Dips:
5x5@20

Snatch
2min work 1 min rest /4 rounds
32kg, 5+5 each minute
 
Yesterday:
BSQ:
4,5@125

Pendlay Row:
5x6 @90

Snatch
Snatch
2min work 1 min rest /4 rounds
28kgg, 7+7 each minute


Today:
Deadlift
4,5@120
5@150
2,3,2@165

Pull Ups
5,6/2@24

Barbell OHP:
4,5@50
5,6,5@55
3,2,3@60

HLR
5x6
 
Yesterday:
Back Squat:
5,3,5@110
5@125
2,3/4@140

Dips:
5x5@24


Snatch
2min work 1 min rest /5 rounds
32kg, 5+5 each minute

Today:
Deadlift:
4,3,4,5,4@150

Barbell OHP:
5,5@50
5,6/2@55

Pull Ups:
6,6@12
5,6/2@24
2,3,2,3,2@32

HLR
5x7

All deadlifts were done with hook grip - something just "clicked" and it was great.
 
Back Squat:
4,5,4,5,4,4@125

Pendlay Row:
5x7@90

Snatch:
2min work 1 min rest /5 rounds
28kg, 7+7 each minute
 
Today:
Deadlift:
5,3,5@120
3,4@150
2,3,2,2,2@165

Pull Up:
4,5,6/2@24
2@24

Barbell OHP:
5,6,5@50
5,4,5,5@55
3,2,3,2,3@60

HLR
5x7
 
Back Squat:
5,6@110
2,3,4/2@140
4@140

Dips:
5x5@28

Snatch
2min work 1 min rest /3 rounds
32kg, 5+5 each minute
 
1 week break because of flu

Back Squat:
4,5,4,5,5@125

Pendlay Row:
5x8@90

Snatch:
2min work 1 min rest /3 rounds
28kg, 7+7 each minute
 
Today:
Deadlift:
5,6@120
3@150
2,3,2,2,2,2@165

Pull Ups:
4,5,6,4,5,4@24

Barbell OHP:
5,5,5@50
5,3,5@55
3,3,3,5@60

HLR:
5 sets of 8

Final day of 4 week cycle. Next 4 week will include: more deadlifts, more OHP, more Pull Ups and heavier snatches!
 
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