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Stefano’s 50/20 training log

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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:
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:
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:
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:
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:
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:
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:
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:
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
 
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
 
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
 
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:
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
 
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.
 
Today

Ring Dips

50 reps

Pull Ups

50 reps

Push Ups
50 reps

Chin Ups
50 reps

+Band Pull Aparts: 100 reps
 
Today

Ring Dips

50 reps

Pull Ups

50 reps

Push Ups
50 reps

Chin Ups
50 reps

+Band Pull Aparts: 100 reps
 
Today

Ring Dips

50 reps

Pull Ups

50 reps

Push Ups
50 reps

Chin Ups
50 reps

+Band Pull Aparts: 100 reps
 
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