Stefano’s 50/20 training log

Stefano

Triple-Digit Post Count
Today

Pull Ups

2/3/5x4
+2/2/3

Ring Dips
2/3/5x4
+2/2/3

(+ One Foot Supported L-sit 1 min total)

Total Daily Volume: 47 reps

Total Weekly Volume
Pull
: 282 reps
Push: 282 reps
 
Last edited:

Stefano

Triple-Digit Post Count
Today

Pull Ups

2/3/5x4
+2/3/3

Ring Dips
2/3/5x4
+2/3/3

(+ One Foot Supported L-sit 1 min total)

Total Daily Volume: 48 reps
 
Last edited:

Stefano

Triple-Digit Post Count
Today

Pull Ups

2/3/5x4
+2/3/3

Ring Dips
2/3/5x4
+2/3/3

(+ One Foot Supported L-sit 1 min total)

Total Daily Volume: 48 reps
 
Last edited:

Stefano

Triple-Digit Post Count
Today

Pull Ups

2/3/5x4
+2/3/3

Ring Dips
2/3/5x4
+2/3/3

(+ One Foot Supported L-sit 1 min total)

Total Daily Volume: 48 reps
 
Last edited:

Stefano

Triple-Digit Post Count
Today

Pull Ups

2/3/5x4
+2/3/3

Ring Dips
2/3/5x4
+2/3/3

(+ One Foot Supported L-sit 1 min total)

Total Daily Volume: 48 reps
 
Last edited:

Stefano

Triple-Digit Post Count
Today

Pull Ups

2/3/5x4
+2/3/3

Ring Dips
2/3/5x4
+2/3/3

(+ One Foot Supported L-sit 1 min total)

Total Daily Volume: 48 reps
 
Last edited:

Stefano

Triple-Digit Post Count
Today

Pull Ups

2/3/5x4
+2/3/3

Ring Dips
2/3/5x4
+2/3/3

(+ One Foot Supported L-sit 1 min total)

Total Daily Volume: 48 reps

Total Weekly Volume
Pull
: 288 reps
Push: 288 reps
 
Last edited:

Stefano

Triple-Digit Post Count
Today

Push Ups

2/3/5x4
+2/3/4

Pull Ups

2/3/5x4
+2/3/4

Ring Dips
2/3/5x4
+2/3/4

+Band Pull Aparts: 100 reps

Total Daily Volume: 49 reps
 
Last edited:

Stefano

Triple-Digit Post Count
Today

Push Ups

2/3/5x4
+2/3/4

Pull Ups

2/3/5x4
+2/3/4

Ring Dips
2/3/5x4
+2/3/4

+Band Pull Aparts: 100 reps

Total Daily Volume: 49 reps
 

Stefano

Triple-Digit Post Count
Today

Push Ups

2/3/5x4
+2/3/4

Pull Ups

2/3/5x4
+2/3/4

Ring Dips
2/3/5x4
+2/3/4

+Band Pull Aparts: 100 reps

Total Daily Volume: 49 reps
 

Mirek

Quadruple-Digit Post Count
Ciao @Stefano

I've seen your post on main forum where you wrote that after swicthing to purely bodyweight training
you've got good results in regard of strength and body composition. As I did the same couple of weeks ago
I am quite interested in that, so could you please expand on your reasons and results? Thanks
 

Stefano

Triple-Digit Post Count
Hi @Mirek

Thanks a lot for your reply!

I decided to switch to Bw trainings mainly because i wanted the freedom to train everywhere without the slavery of a gym...another important reason is my love for Pull Ups and Dips, i think these are the movements that gave me the best results in strength and body composition, so i decided to abandon barbells and build my training around them...

At first i was afraid to Loose all my strength gains (i could hardly imagine to train without a Barbell)....but after some months i can say that:

- high volume and high frequency Pull Ups and Dips (with the right eating habits) definetly made my back, arms, shoulders and chest bigger
- ladders, never to failure, improved a lot my techninques...now my pull Ups and Dips are all dead hangs with a pause
- i feel strong and never beaten up
 
Last edited:

Stefano

Triple-Digit Post Count
Today

Push Ups

2/3/5x4
+2/3/4

Pull Ups

2/3/5x4
+2/3/4

Ring Dips
2/3/5x4
+2/3/4

+Band Pull Aparts: 100 reps

Total Daily Volume: 49 reps
 

Mirek

Quadruple-Digit Post Count
Hi @Mirek

Thanks a lot for your reply!

I decided to switch to Bw trainings mainly because i wanted the freedom to train everywhere without the slavery of a gym...another important reason is my love for Pull Ups and Dips, i think these are the movements that gave me the best results in strength and body composition, so i decided to abandon barbells and build my training around them...

At first i was afraid to Loose all my strength gains (i could hardly imagine to train without a Barbell)....but after some months i can say that:

- high volume and high frequency Pull Ups and Dips (with the right eating habits) definetly made my back, arms, shoulders and chest bigger
- ladders, never to failure, improved a lot my techninques...now my pull Ups and Dips are all dead hangs with a pause
- i feel strong and never beaten up
Thanks for the thoughts! It all makes sense.
 

Stefano

Triple-Digit Post Count
Today

Ring Dips

50 reps

Pull Ups

50 reps

Push Ups
50 reps

Chin Ups
50 reps

+Band Pull Aparts: 100 reps
 

Stefano

Triple-Digit Post Count
Today

Ring Dips

50 reps

Pull Ups

50 reps

Push Ups
50 reps

Chin Ups
50 reps

+Band Pull Aparts: 100 reps
 

Stefano

Triple-Digit Post Count
Today

Ring Dips

50 reps

Pull Ups

50 reps

Push Ups
50 reps

Chin Ups
50 reps

+Band Pull Aparts: 100 reps
 
Top Bottom