Risers, Waves, & Positions- Week 5, Day 2- 06/03/2017
OHP + BTNP:
3x(3+3) @ 45, 65, 85
Pause Jerk + Jerk:
95
115
135
155
165
175
185
175
165
Power Cleans:
95x2
115x2
135x2
5x2 @ 140
BTN PP:
95x3
115x3
135x3
4x3 @ 140
Band Pull Aparts:
10x10
Back Extension Holds/Chin Ups/DB Farmer's Walk:
3 Rounds:
30 sec hold with bar
5
2x36' @ 60s
Comments: Good workout. Couldn't go as heavy as wanted on the jerks. I think I'm tired from last night's workout still. No elbow issues on the plus side. Weight 214.
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Thread: Ownster's New Training Log
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06-03-2017, 12:25 PM #91
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06-04-2017, 01:08 PM #92
Risers, Waves, & Positions- Week 5, Day 3- 06/04/2017
FS:
3x4 @ bar
Tall Clean:
3x3 @ 65
2-Position Clean:
95
115
135
155
175
185
175
165
Clean Pull:
230x3
250x3
260x3
270x3
Front Squat:
140x2
160x3
180x3
3x3 @ 200
Incline Bench:
140x3
160x3
180x3
2x3 @ 200
200x6
SLDL:
3x4 @ 160
Comments: Really didn't feel like heavy lifting today. Still got a decent day in. Weight 213.
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06-07-2017, 05:58 PM #93
Risers, Waves, & Positions- Week 5, Day 5- 06/07/2017
FS:
3x3 @ bar
Tall Clean:
3x3 @ 65
Clean + FS + Jerk:
95
115
135
155
175
195
205
215 (barely missed jerk)
205
195
Back Squat:
135x3
155x3
175x3
195x3
215x3
235x3
235x3
255x3
145x10
Flat Bench:
135x3
155x3
185x3
205x3
225x3
245x3
255x3
145x10
Back Squat Jump:
5x3 @ 55
DBSS/Face Pull/Good Morning/Cable Raise/Vertical Jump/CG BP:
3x8 @ 20s
3x10 @ 60
3x4 @ 65
3x10
3x3
3x10 @ 135
Band Pull Aparts:
10x10
Comments: Really didn't want to lift today. Felt tired. Pushed through. Ended up being a pretty good workout. Weight 212.
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06-10-2017, 10:28 AM #94
Off Week- 06/09/2017
Back Squat:
45x3
65x3
85x3
95x3
115x3
135x3
155x3
175x3
195x2
215x2
235
250
220x3
255
225x3
260
230x3
Band Pull Aparts:
3x10
Comments: My lower back area feels tweaked (not from lifting, but from wrestling), so I am going to try and take a week to fix it while doing what I can. I'm going to make an appt with the chiro next week; I think it's my right SI joint is out of place. Weight 214
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06-10-2017, 10:29 AM #95
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06-18-2017, 09:06 AM #96
Arms- 06/18/2017
Ez-Bar Curls/Rope Pulldown:
15x10
30x10
35x10
40x10
3x10 @ 55
3x10 @ 50
BB Curl/Pushdowns:
3x12 @ bar
3x10 @ 80
Hammer Curls/Single-Arm Rope Pulldown:
3x10 @ 20s (focus on TuT)
3x10 @ 30
Iso Curls/Single-Arm Reverse Pulldown:
3x8 @ 20s
3x10 @ 30
Cable Curls:
60x20
Lat Cable Raise/Face Pull:
3x10
3x10 @ 60
Comments: Lower back is jacked up from wrestling. Weight 210Gal Gadot Crew
Madelaine Petsch Crew
Victoria Justice Crew
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06-18-2017, 01:53 PM #97
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06-19-2017, 06:38 PM #98
Deadlift Day- 06/19/2017
Clean DL:
95x5
115x5
135x5
165x5
185x5
205x3
225x3
255x5
Front Squat:
95x3
115x3
135x3
155x3
175x3
195x5
Pause Front Squat (3-Second Pause):
5x1 @ 165
Good Morning:
3x10 @ bar
Leg Curls:
3x10 @ 50
Comments: Lower back felt good. Weight 212.Gal Gadot Crew
Madelaine Petsch Crew
Victoria Justice Crew
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06-23-2017, 05:42 PM #99
Squat Day- 06/23/2017
Back Squat:
45x3
65x3
85x3
115x3
135x3
165x2
185x2
205
225
245
205x8
3x3 @ 205
Back Squat Jump:
3x3 @ 65
BB SS:
3x5 @ 45
3x5 @ 65
Leg Curls:
3x10 @ 50
Comments: Good workout. I almost skipped cuz tired. Calves, particularly right calf, were sore/tired from wrestling last night, but I wrapped it and it was fine. Weight 213.Gal Gadot Crew
Madelaine Petsch Crew
Victoria Justice Crew
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06-24-2017, 02:44 PM #100
Bench Day- 06/24/2017
Flat Bench:
45x10
95x6
135x3
165x3
165x3
185
205
225
245
205x8
3x3 @ 205
Incline Bench:
135x3
165x3
2x3 @ 185
185x7
DB Flat:
3x10 @ 50s
Cable Flies:
3x10 @ 40
Lat Cable Raises/Face Pulls:
3x10
3x10 @ 60
Comments: Weight 214Gal Gadot Crew
Madelaine Petsch Crew
Victoria Justice Crew
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06-26-2017, 05:08 PM #101
Jerk Day- 06/25/2017
OHP + BTNP:
3x(3+3) @ 45, 65, 85
Power Jerk + BTN Jerk (2+1):
95
115
10 sets @ 135
HIIT:
4 mins @ 30 sec on/30 sec off
Lat Cable Raise/Face Pull:
3x10
3x10 @ 60
Comments: Jerks felt good. Now low back stress. I kept it light, but really focused on being perfect. Weight 213Gal Gadot Crew
Madelaine Petsch Crew
Victoria Justice Crew
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07-01-2017, 08:25 AM #102
Daily Squat Cure- Week 1, Day 1- 06/28/2017
Back Squat:
45x3
65x3
85x3
95x3
115x3
135x3
155x2
175x2
195x2
215
235
250
3x8 @ 200
200x6
RDL:
5x5 @ 135
Good Morning:
45x10
3x10 @ 65
Leg Curls:
3x10 @ 50
Comments: Was supposed to be 3x10 on the squats. Weight 213Gal Gadot Crew
Madelaine Petsch Crew
Victoria Justice Crew
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07-01-2017, 08:29 AM #103
Daily Squat Cure- Week 1, Day 2- 06/30/2017
Front Squat:
3x3 @ 45
75x3
95x3
115x3
135x3
155x2
175x2
195
215
235
3x5 @ 185
Clean DL:
135x3
165x3
185x3
205x3
225x3
245x3
260x5
Thruster Launches:
3x3 @ 95
Back Squat Jump:
3x3 @ 65
Leg Curls:
3x10 @ 50
Comments: Good day. Wanted to try out doing thrusters but launching the weight into the air at the top rather than slowing down. Kinda worried about ****ing up the bumpers doing that, so I think I will just focus on cleans/normal thrusters. Weight 214.Gal Gadot Crew
Madelaine Petsch Crew
Victoria Justice Crew
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07-01-2017, 02:20 PM #104
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07-03-2017, 12:40 PM #105
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07-05-2017, 05:37 PM #106
Daily Squat Cure- Week 1, Day 3- 07/05/2017
Back Squat:
45x3
75x3
95x3
115x3
135x3
155x2
175x2
195
215
235
3x8 @ 200
200x6
RDLs:
5x5 @ 145
Leg Curls:
4x10 @ 50
Peterson Step Up:
3x10
Comments: Really didn't want to train, but glad I went, which usually ends up being the case. Weight 214Gal Gadot Crew
Madelaine Petsch Crew
Victoria Justice Crew
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07-07-2017, 10:38 PM #107
Bench Day- 07/06/2017
Flat Bench:
45x10
95x3
115x3
135x3
155x2
175x2
195
215
235
3x8 @ 200
200x6
DB Flat:
4x10 @ 60
Cable Flies:
3x10 @ 40
Lat Cable Raise/Face Pulls:
3x10
3x10 @ 60
Chin Ups w/ 20-lb Vest:
6x3
Cardio w/ 20-lb Vest:
12 mins
Comments: Got a weight vest for bodyweight and cardio. I like it. Weight 217.Gal Gadot Crew
Madelaine Petsch Crew
Victoria Justice Crew
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07-07-2017, 10:42 PM #108
Arm Day- 07/07/2017
Ez-Bar Curls/Tricep Pushdowns:
barx10
35x10
55x10
5x10 @ 65/
70x10
80x10
90x10
100x10
110x10
120x10
130x10
DB Hammer Curls/Rope Pulldown:
3x10 @ 20s
3x10 @ 60
DB Iso Curl/Single-Arm Pushdown:
3x10 @ 20s
3x10 @ 30
Cardio w/ 20-lb Vest:
12 mins
Comments: Weight 218. Going the wrong way.Gal Gadot Crew
Madelaine Petsch Crew
Victoria Justice Crew
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07-09-2017, 12:40 PM #109
Daily Squat Cure- Week 2, Day 1- 07/09/2017
Back Squat:
45x3
65x3
85x3
115x3
135x2
155x2
175
195
215
235
255
3x8 @ 215
215x6
Good Morning:
3x10 @ 75
Leg Curls:
4x10 @ 50
Comments: Tough squat day. Extended the set break time to 5 mins from my usual 3 mins. Definitely helped. Weight 215.Gal Gadot Crew
Madelaine Petsch Crew
Victoria Justice Crew
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07-13-2017, 05:25 PM #110
Bench Day- 07/13/2017
Flat Bench:
45x10
95x5
135x3
155x2
175x2
195
215
235
255
3x8 @ 215
215x6
DB Flat/Weighted Chin Ups:
3x10 @ 60s
3x3 w/ 20-lb Vest
Weighted Chin Ups/Cable Flies:
3x3 w/ 20-lb Vest
3x10 @ 40
HIIT:
5 x 30 sec on/90 sec off
Comments: Been slacking on my frequency, but I've been having pretty good workouts. Weight 214Gal Gadot Crew
Madelaine Petsch Crew
Victoria Justice Crew
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07-28-2017, 05:17 PM #111
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07-28-2017, 05:18 PM #112
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07-28-2017, 05:29 PM #113
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07-28-2017, 05:32 PM #114
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07-28-2017, 05:36 PM #115
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07-29-2017, 12:11 PM #116
RBR 1-3- 07/29/2017
Flat Bench:
45x7
95x5
115x3
135x3
155x3
175x2
6x2 @ 185
Later Cable Raise/Face Pulls:
3x10
3x10 @ 60
Weighted Pull Ups/Medball Slams:
5x2 w/ 20-lb vest
5x3 w/ 20-lb ball
Weighted Pushups/Weighted Pull Ups/Row:
3 Rounds:
3x10
3x2
3x250mGal Gadot Crew
Madelaine Petsch Crew
Victoria Justice Crew
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08-01-2017, 05:52 PM #117
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08-01-2017, 05:54 PM #118
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08-04-2017, 05:57 PM #119
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08-05-2017, 01:55 PM #120
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