Badwolf42 2014 training log

Page 2 of 2 First 12

  1. Week 10 day 1
    3/9/14

    Squat
    405x1
    Single ply straps down
    405x1
    455x1
    495x1
    545x1
    Gear off
    315x10,10,12

    Sump deadlift
    415x5x2
    365x5x4

    Reverse hyper
    100x10x2

    Week 10 day 2
    3/12/14

    Shoulder saver bench
    165x5
    185x5
    205x5
    225x5
    245x5
    265x5
    285x5
    235x6,6

    Bench
    155x5
    175x5
    195x5
    215x5
    235x5
    255x5
    195x4x4

    Trx tri ext x15x3

    Lat pull down
    One with palms supine, then medium prone, then wide prone. 10sec rest between grips
    90x10,10,10,8,8,8
    Parallel pull down
    90x20

    Week 10 day 3
    3/13/14

    Front squat
    315x3x3

    Squat
    405x4x4

    Deadlift
    405x1x10

    Reverse hyper
    100x10x3


  2. Week 11 day 1

    Squat
    435x1
    Add single ply with strap down
    455x1, 515x1, 565x1, 605x1x2
    Back to just belt
    335x12

    Sumo deadlift
    405x5x5

    Reverse hyper
    100x10x3

    Week 11 day 2

    Shoulder saver bench
    155x5
    175x5
    195x5
    215x5
    235x5
    255x5
    275x5
    295x5
    305x5

    Regular bench
    155x5
    175x5
    195x5
    215x5
    235x5
    255x5

    Pull down
    90x10,10,10,10,10,10 starting with supine then medium grip then wide grip and then again starting over
    90x5,5,5,5,5,5 same as above

    Blast strap ext
    3x15

    Week 11 day 3

    From squat
    Worked up to 365 24lbs or

    Squat
    410x4x4

    Deadlift
    190kgx1x10

    Reverse hyper
    100x20

    Week 11 day 4

    Press
    40kgx10x7

    Db row
    75x10x5

    Pull down
    140x10
    115x10x2

    Curls
    •   
       


  3. Week 12 day 1

    Squat
    405x1
    295x8, 8,8,8,16

    Sump deadlift
    425x2x6
    315x10

    Reverse hyper
    100x10x4

    Parallel Pull down
    90x10x3

  4. Week 12 day 2

    Bench
    Worked up to 315 (10lbs pr)
    185x3
    205x3
    225x3
    245x3
    265x3
    290x3(rep pr)

    Pull downs supinated grip, medium grip, wide grip
    100x10,10,10,10,10,10

    Week 12 day 3

    Squat
    415x4x4

    Deadlift
    200kg x1x10

    Reverse hyper
    100x10x3

    Week 12 day 4

    Pull ups
    10,10,10

    Wide grip pull downs
    115x20x2

    Db rows on incline
    25x20x5

    Curls and band tri ext

    Week 13 day 1

    Squat
    455x1
    335x8, 8,12

    Sumo deadlift
    315x15, 20

    Reverse hyper
    100x10x3

    Week 13 day 2

    Bench
    Work up to 325(another 10lbs pr)
    195x8, 8,8,16

    Week 13 day 3

    Yoke squat
    245x10x5

    Deadlift
    210kgx1x10

    Reverse hyper
    100x10x5

    Week 13 day 4

    Close grip incline bench
    205x5x3
    135x17,12,10

    Bench
    205x4x4

    Bench row with hex bar
    52lbs bar plus 70kgx10x4

    Supinated lat pull down
    95x15x3

    Db row on incline bench
    35x15 plus 25x10 x3

  5. Week 14 day 1

    Squat
    455x1
    475x1
    365x10

    Sumodeadlift
    335x17,12,12
    •   
       


  6. Week 14 day 2

    Incline close grip bench
    205x5x3
    135x20,12,10

    Bench
    205x4x4

    Lilly row
    50x10x5

    Db row on incline bench
    35x10x3
    20x20x2

  7. Week 14 day 3

    Yoke squat
    245x10x5

    Deadlift
    140kgx1x2
    120kgx1x8

    Reverse hyper
    100x10x3

    Week 14 day 4

    Bench
    175x10x4,12

    Lat pull down
    Face pull with band

  8. Week 15 day 1

    Squat
    325x5x4,10

    Sumodeadlift
    335x10x3,15

    Reverse hyper
    100x10x3

    Band glut bridge, hip external rotations, monster walk, xband walk. Everything for a couple sets of ten

  9. Week 15 day 2

    Incline close grip bench
    205x5x3
    135x23,12,15

    Bench
    205x5
    215x5
    225x5
    235x5
    185x10
    Lat pull down
    Face pulls

    Week 15 day 3

    Yoke squat
    255x10x5

    Deadlift
    130kgx1x10

    Pwr cln
    70x3
    90x3
    110x2
    130x1,1

    Reverse hyper
    100x10x3

    Week 15 day 4

    Bench
    195x10,10,15

    BNP
    40kgx8x5

    Horizontal row
    10x4
    Db row on incline bench
    30x15x3
    20x15
    Face pull
    Band x15x4
    Curls

  10. Week 16 day 1

    Squat
    455x1
    365x5x2,11
    295x5x5

    Reverse hyper
    100x10x5

    Glut bridge w/ band, band hip external rotations, monster walks, xband walks sets of 10

    Week 16 day 2

    Incline bench cg
    185x5x2
    205x5x2
    225x5x2

    Bench
    205x5
    225x5
    245x5
    265x5

    Incline cg
    185x10

    Blast strap tri ext
    15,15,15
    Lat pull down
    Face pull

    Week 16 day 3

    Yoke squat
    295x5x5

    Deadlift
    240kgx1x5
    170kgx4,4,4,17

    Reverse hyper
    100x10x3

    Week 16 day 4

    Bench
    275x1
    215x14

    BNP
    50kgx8,8,5,5

    Pull up
    8,8
    Lilly row
    3x10
    Face pull
    3x15

  11. Week 17 day 1

    Squat
    405x1
    455x1
    395x10 plus 2
    295x5x4 with 1 min break

    Ghr
    10,15x10,15x10,12,12

    Walking lunge
    16,16,16,16,16

    Band hip external rotations, band hip thrust, band x walks

  12. Week 17 day 2

    Incline bench cg w/ shoulder saver
    225x5
    245x5x2
    Shoulder saver off
    185x5x5 with 45sec rest

    Bench
    225x5
    245x5
    265x4,5

    Blast strap tri ext
    3x15
    Band chest fly
    3x15

    Rear delt rise on incline bench
    25x12x5
    Band face pull
    5x15

  13. Week 17 day 3

    Yoke squat
    295x5x5

    Deadlift
    250kgx1
    190kg,3,3,12

    Ghr
    10,10,15x10x2,10
    Reverse hyper
    100x10x2
    Band hip thrust, x band walk

  14. Week 17 day 4

    Bench
    190,8,8,8,8,17

    BNP
    50kgx5x4,8

    Lilly row
    50x15x3
    Band row 15x4

    Db curls,band tri ext,plate front rise to overhead

  15. Week 18 day 1

    Squat
    405,1
    455,1
    495,1
    365x3x6, 8

    Anderson squat
    385x1x5

    Sn grip deadlift
    120x5x4
    Ghr
    10,10,10

    Unilateral farmer walk

    Week 18 day 2

    Incline close grip bench
    185x5
    205x5
    225x5
    245x5
    185x5x5

    Shoulder saver bench
    185x5
    225x5
    265x5
    295x5
    315x3
    275x5,4

    Blast strap tri ext
    22,18,20
    Band chest flies
    25,25
    Spud strap pull down
    95x15x3
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