Ownster's New Training Log

[Ownster8932]

Lower Body- 02/17/2017
Back Squat:
45x5
65x2
85x2
95x2
135x2
185x2
5x5 @ 205

30" Box Jump Sitting on Ball:
3x5

Step Ups:
4x5

24" Hurdle Hop + 30" Box Jump:
3x4

Comments: On Thursday, I do 3 hours of training (muay thai, wrestling, then BJJ), so usually I feel decently tired on Friday. I just wanted to get some squats in and a little extra stuff. I was stiff, so really spent a lot of time loosening up. Good workout. Weight 215.

[Ownster8932]

Lower Body- 02/19/2017
Clean DL:
95x3
115x3
135x3
185x3
225x2
3x3 @ 275

Technique Primer- Tall Clean:
3x3 @ 65, 75, 85

EMOM Cleans for 15 mins:
135
140
145
145
150
150
155
155
160
160
160
165
165
170
175

Kneeling Jumps + Broad Jump:
3 x (3+3) (7'9-8'2")

BB Lunges:
5x5 @ 50, 55, 60, 65, 70

Comments: Felt good. Weight 211.

[Ownster8932]

Upper Body- 02/20/2017
Flat Bench:
45x10
95x5
135x5
185x2
5x5 @ 210

Paused CGB:
3x5 @ 210

Chin Ups/Weighted Decline Situps:
5x4
5x10 @ 25-lb plate

Band Pull Aparts:
10x10

Cardio:
20 mins on exercise bike

Comments: Was in a bit of a rush today, so didn't do much. Weight 214.

[Ownster8932]

Lower Body- 02/22/2017
Back Squat:
45x2
65x2
85x2
95x2
135x2
185x2
5x5 @ 210

RDLs:
135x5
4x5 @ 160

24" Step Up:
4x5

Comments: Felt lethargic going in today. Got going, but still kept it short. Need to get more sleep with the 7 hours of martial arts training I'm doing per week on top of this. Weight 212.

[Ownster8932]

Upper Body- 02/24/2017
Speed Flat Bench:
45x10
95x5
135x5
8x2 @ 175

Chin Ups/Weighted Decline Situps:
5x5
5x10 @ 25-lb plate

Backwards Pulldowns/Weighted Leg Lifts:
3x8 @ 120
3x15 @ 5-lb DB

Cable Lat Raises:
3x15

Band Pull Aparts:
10x10

Cardio:
24 mins on bike

Comments: Going to start trying to do a more DUP type of programming on Squat/Bench, so incorporating so speed days on them. I'm also going to include a 5x3 day for them. So 5x5, Speed day (8x2, 10x1, etc), 5x3. Workout went well overall. I left a lot in the tank, but I've been trying to do that a bit more lately, especially with all of the added training hours from martial arts. Weight 216 (ate like **** yesterday and today).

[Ownster8932]

Speed Lower Body- 02/25/2017
Back Squats:
45x2
65x2
85x2
95x2
135x2
8x2 @ 175

Technique Primer- Muscle Clean:
65x3
75x3
85x3

20-Min EMOM Power Cleans:
135x5
140x5
145x5
150
155
160
165
170

Weighted 30" Box Jumps:
5x3 @ 5-lb DB/hand

Snatch Pulls:
3x3 @ 140

Lunges:
2x8 @ bar

HIIT Rowing:
3x30 sec on/30 sec off

Comments: Going to try and start including some sort of HIIT cardio at least once per week and maybe it will replace all of my cardio. Weight 212.

[Ownster8932]

Upper Body Strength- 02/26/2017
Flat Bench:
45x10
95x5
135x5
185x2
205x1
5x3 @ 225

Face Pulls/Weighted Decline Situps:
3x10 @ 50, 60, 70
3x10 @ 25-lb plate

Cable Lat Raises/BB Curls/Tricep Pushdowns:
3x15
3x15 @ bar
3x15 @ 80

Comments: Was in a bit of a rush, so I didn't do a whole lot, but got some good work in on the bench. Weight 212.

[Ownster8932]

Heavy Lower Body- 03/01/2017
Back Squats:
45x2
65x2
85x2
95x2
135x2
185x2
205x1
5x3 @ 225

Back Squat Jumps:
3x3 @ 65

Technique Primer- Tall Cleans:
3x3 @ 65, 75, 85

EMOM for 12 mins Cleans:
3 @ 155
3 @ 160
3 @ 165
3 @ 170

DB Bulgarian SS:
3x6 @ 20s

Comments: Workout went fine. Didn't feel that great going into it, but I got going it was good. First time trying BSS. Weight 212.

[Ownster8932]

Upper Body Volume- 03/03/2017
Flat Bench:
45x10
95x5
135x5
185x2
205x1
5x5 @ 215

Close Grip Pause Bench:
3x3 @ 215

Push Press + Jerk:
45
65
85
95
115

15-min EMOM:
5 @ 135
5 @ 140
5 @ 145

Pulldowns/Face Pulls:
3x15 @ 70
3x15 @ 60

Band Pull Aparts:
10x10

Comments: Didn't have a whole lot of time today, so I just wanted to make sure that what I did was quality work. Introduced PP/Jerks back into my routine for the first time in a while. Didn't seem to bother the elbow at all. Benching was real smooth today. Pulldowns I always do facing away from the weights so that it is easier on the neck as I don't have to crane it forward- it also adds an element of stabilization as you don't have the knee pads to hold you down. Weight 215.

[Ownster8932]

Lower Body Volume- 03/04/2017
Back Squat:
45x2
65x2
85x2
95x2
135x2
185x2
205x1
5x5 @ 215

Technique Primer- Tall Cleans:
3x3 @ 65, 75, 85

15-Min EMOM Cleans:
5 @ 145
5 @ 150
5 @ 155

30" DB Box Jump from Bottom:
4x3 @ 5s

RDLs:
160x5
4x5 @ 165

Accel/Decel DB Farmer's Walks:
2x10 yards @ 45
2x10 yards @ 50
2x10 yards @ 55

Comments: Felt tired going into it, but ended up going much better than expected. Everything felt pretty good. Weight 215

[Ownster8932]

Upper Body Speed- 03/05/2017
Flat Bench:
45x10
95x5
8x2 @ 135

Chin Ups/Weighted Decline Situps:
5x5
5x10 @ 25-lb plate

Ez-Bar Curls/Weighted Russian Twists/Tricep Pushdowns:
3x10 @ 65
3x10 @ 25-lb plate
3x12 @ 80

Iso DB Curl/Weighted Leg Lift/Rope Tricep Pulldown/Cable Lat Raise:
3x10 @ 20s
3x10 @ 10-lb DB
3x10 @ 40
3x15

HIIT:
3 x 30 sec on/30 sec off rowing

Comments: Nothing special, felt good. Weight 214

[Ownster8932]

Lower Body Speed- 03/06/2017
Back Squats:
45x2
65x2
85x2
95x2
115x2
8x2 @ 135

Tall Cleans:
65x3
75x3
85x3
3x3 @ 100

DB 20" Box Jumps:
3 @ 10s
3 @ 15s
3 @ 20s
3x3 @ 25s

Snatch DL:
140x3
175x3
3x3 @ 195

24" Step Up:
4x6

Comments: wanted to try DB box jumps while holding the DBs to my side and not use my arms as opposed to holding them overhead while not using them. Not sure if there is much of a difference. Knees are a little sore. Not sure if cuz of box jumps, something else, or not doing a good enough job foam rolling while warming up. Will try to do some extra mobility/foam rolling tonight to see.

[Ownster8932]

Heavy Lower Body- 03/10/2017
Back Squat:
45x2
65x2
85x2
95x2
135x2
165x2
185x2
205x1
5x3 @ 230

Technique Primer- Muscle Clean + Tall Clean (1 + 3):
70
80
90

EMOM for 12 Mins Cleans:
100x2
120
140
--
3 @ 160
3 @ 165
3 @ 170
3 @ 175

Back Squat Jump:
3x3 @ 65

Clean DL + Broad Jump:
225x2
255x1
---
3x3 @ 280
3x3 (7'10"-8'1")

DB BSS:
3x7 @ 20s

Comments: Felt a little tight in my right hip, think it was pulling on my right knee a bit as a result. Good workout overall, though. Weight 216.

[Ownster8932]

Heavy Upper Body- 03/11/2017
Flat Bench:
45x10
95x5
135x5
185x3
205x1
5x3 @ 230

Chin Ups/Weighted Decline Situps:
5x5
5x10 @ 25-lb plate

Ez-Bar Curl/Weighted Russian Twists/Tricep Pushdown:
3x10 @ 65
3x10 @ 25-lb plate
3x10 @ 90

Close-Grip Bench/Cable Curls/Face Pulls:
3x10 @ 135
3x10 @ 60
3x10 @ 60

Lat Cable Raise/Weighted DB Leg Lifts:
3x15
3x10 @ 10

HIIT:
4 mins on bike @ 30 on/30 off

Comments: Weight 211.

[Ownster8932]

Speed Lower Body- 03/12/2017
Back Squat:
45x2
65x2
85x2
95x2
115x2
8x3 @ 135

Technique Primer- Muscle Clean:
3x3 @ 95, 105, 115

15-Min EMOM Power Cleans:
3 @ 135
-----
5 @ 140
5 @ 145
5 @ 150

Snatch Pull + 30" Box Jump from Bottom:
3x3 @ 145
3x3

24" Step Up:
2x7

Comments: Tweaked left knee a bit yesterday. Starting bothering me a bit again on step ups, so called it. Everything else went fine. Weight 211.

[Ownster8932]

Speed Upper Body- 03/13/2017
Flat Bench:
45x10
95x7
8x3 @ 135

Med Ball Slam/Chin Ups/Decline Situps:
3 Rounds:
3 @ 20-lb ball
5
15

Cable Lat Raise/Leg Kicks/Rows:
3 Rounds:
10
25
500m

Face Pulls/Leg Lifts:
3 Rounds:
10 @ 60
20

Comments: Quick workout. Went well. Weight 211.

[Ownster8932]

Volume Lower Body- 03/14/2017
Back Squat:
45x2
65x2
85x2
135x2
185x2
205x1
5x5 @ 220

Technique Primer- Tall Cleans:
3x3 @ 65, 75, 85

15-Mins EMOM Cleans:
5 @ 150
5 @ 160
5 @ 165

RDLs:
4x5 @ 165

Comments: Was in Vegas March 16-20, was busy, so didn't get to update log until now. This was workout right before leaving. Went well despite not taking my usual rest days.

[Ownster8932]

Upper Body Volume- 03/18/2017
Flat Bench:
45x10
95x10
135x5
185x2
205x1
5x5 @ 220

Hammer Strength:
3x10, 8, 8

Cable Flies:
3x10

Face Pulls/Cable Lat Raise:
3x10
3x15

Comments: Surprisingly good workout considering.

[Ownster8932]

Speed Lower Body- 03/24/2017
Back Squat:
45x2
65x2
85x2
95x2
135x2
8x2 @ 140

Tall Clean:
65x3
75x3
85x3
95x2
3x3 @ 105

Stiff-Leg Box Jumps:
5 @ 20"
3x5 @ 24"

Broad Jumps:
3x3 (7'10"-8'3")

Snatch DL:
3x3 @ 205

24" Step Up:
4x6

Comments: Haven't done legs in over a week, but I guess all the activity I did in Vegas acted as some active recovery or something, IDK. Regardless, workout went really well. Going to try doing more stiff-legged box jumps (where I basically land on the box with legs nearly straight, so more of a strict vertical jump onto the box). Weight 211. Didn't even gain weight while away.

[Ownster8932]

Speed Upper Body- 03/25/2017
Flat Bench:
45x10
95x5
135x2
8x2 @ 140

Chin Ups/Decline Situps:
5x5
5x15

Ez-Bar Curls/Tricep Pushdowns:
3x10 @ 65
3x10 @ 90

Face Pulls/Leg Lifts:
3x10 @ 60
3x15

DB Iso Curls/Rope Pulldowns:
3x10 @ 20
3x10 @ 40

Cable Lat Raise/Leg Kicks:
3x15
3x20

Cable Curls:
34 @ 60 in one minute

Cardio:
15 mins treadmill
15 mins elliptical

Comments: Upperback/traps were actually pretty sore today. Felt good though. Weight 208.

[Ownster8932]

Heavy Lower Body- 03/26/2017
Back Squat:
45x2
45x3
65x2
85x2
95x2
135x2
185x2
205x1
5x3 @ 235

Technique Primer- Tall Clean:
75x3
85x3
95x3

12-Mins EMOM Cleans:
115
135
-----
3 @ 165
3 @ 170
3 @ 175
3 @ 180

Back Squat Jump:
3x3 @ 65

DB SS:
3x8 @ 20s

Comments: Had a massage scheduled, so cut out a couple of exericises due to time, but still had a good workout. Weight 208

[Ownster8932]

Heavy Upper Body- 03/27/2017
Flat Bench:
45x10
95x5
135x5
185x2
205x1
5x3 @ 235

Paused Close Grip Bench:
3x2 @ 235
185x8

Seated Row/Pulldowns:
3 Rounds:
200x10
70x10

Cardio:
Bike 15 mins
Treadmill 10 mins

Comments: Felt really weak and weird today. Just cut it short. Weight 210

[Ownster8932]

Speed Lower Body- 03/29/2017
Back Squats:
45x2
45x2
65x2
85x2
95x2
135x2
8x3 @ 140

Muscle Clean:
95x3
105x3
115x3

15 mins EMOM Power Cleans:
135
---
5 @ 145
5 @ 150
5 @ 155

Stiff-Legged Box Jump from Bottom:
3x5 @ 24"

24" Step Up:
3x5

Comments: Weight 210.

[Ownster8932]

Speed Upper Body- 03/31/2017
Flat Bench:
45x10
95x5
135x3
8x3 @ 140

Medball Slams/Decline Situps:
3x5 @ 20 lb
3x10

Explosive Pushup/Leg Lifts:
3x5
3x10

Face Pulls/Cable Lat Raise:
3x10 @ 60
3x15

Band Pull Aparts:
10x10

Comments: Weight 212.

[Ownster8932]

Volume Lower Body- 04/02/2017
Back Squat:
45x2
65x2
85x2
85x2
95x2
135x2
185x2
205x1
5x5 @ 225

Tall Clean:
3x3 @ 65, 75, 85

15-Mins EMOM Cleans:
95
115
135
-----
5 @ 155
5 @ 160
5 @ 165

RDLs:
5x5 @ 170

DB SS:
2x8 @ 20s

Comments: Felt like ****, but once I got to my first work set on squats, I felt great and powerful. Definitely a case of sometimes your body lies to you. Good workout. Weight 214.

[Ownster8932]

Volume Upper Body- 04/03/2017
Flat Bench:
45x10
95x5
135x3
185x2
205x1
5x5 @ 225

CG Bench/Decline Situps:
3x12 @ 135
3x10

Incline Bench/Leg Lifts:
3x8 @ 135
3x15

Cable Flies/Leg Kicks:
3x10 @ 40
3x20

Cable Lat Raise/Face Pulls:
3x15
3x10 @ 60

Chin Ups:
9x3

Band Pull Aparts:
10x10

Comments: Good workout. Weight 214.

[Ownster8932]

Speed Lower Body- 04/05/2017
Back Squat:
45x2
45x2
45x2
65x2
85x2
95x2
115x2
135x2
8x2 @ 145

Tall Cleans:
65x3
75x3
85x3
95x3
3x3 @ 110

Stiff-Legged Box Jump:
4x5 @ 24" box

Accel/Decel Farmer's Walk:
2x45s @ 36'
2x50s @ 36'
2x55s @ 36'

Comments: Shorter workout than usual because I was limited on time. Almost skipped, but made last-minute change and went to the gym. Good workout overall. Squats felt a little slow, but everything else felt good actually.

[Ownster8932]

Speed Upper Body- 04/06/2015
Flat Bench:
45x10
95x5
135x3
8x2 @ 145

Medball Slam/Decline Situps:
3x5 @ 20-lb
3x10

Explosive Pushups/Leg Lifts:
3x5
3x15

Cable Row/Face Pulls:
3x10 @ 200
3x10 @ 60

Cable Lat Raise/Lat Pulldown:
3x15
3x10 @ 80

Comments: I left Thursday afternoon to drive 12 hours back home for a wedding over the weekend. This was the last workout before leaving. I do my lat pulldowns by sitting backwards on the seat (so my knees aren't under the pads) as I find it puts less stress on my neck by the fact that I can keep my head straight.

[Ownster8932]

Heavy Lower Body- 04/12/2017
Back Squat:
45x2
65x2
85x2
95x2
135x2
185x2
205x1
225x1
5x3 @ 240

Tall Clean:
65x3
75x3
85x3

12-Mins EMOM Cleans:
95x2
115
135
155
-----
3 @ 170
3 @ 175
3 @ 180
3 @ 185

Back Squat Jump:
3x3 @ 65

Clean DL:
225x2
255
275
3x3 @ 285

DB SS:
2x8 @ 20s

Comments: Was out of town Thursday-Monday for a wedding. I did 24 hours of driving, so I thought I would be super tight, but I had a massage yesterday and I wasn't very bad at all. Did my usual warm up today and workout went really well actually. Weight 214.

[Ownster8932]

Heavy Upper Body- 04/13/2017
Flat Bench:
45x10
95x5
135x3
185x2
205x1
225x1
5x3 @ 240
185x15

Pause Close Grip Bench:
185x3
195x3
3x3 @ 205

Chest Flies:
3x12 @ 40

Lat Cable Raise/Face Pulls:
3x15
3x10 @ 60

Weighted Chin Ups:
15 reps @ 20-lb DB

Band Pull Aparts:
10x10

Comments: Wasn't feeling it before the workout, but glad I went. Turned out to be a good workout. Weight 216