Ownster's New Training Log

[Ownster8932]

Speed Lower Body- 04/14/2017
Back Squats:
45x3
65x3
85x3
95x3
115x2
135x2
8x3 @ 145

Tall Cleans:
65x3
75x3
85x3
105x3
3x3 @ 115

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

Kneeling Jump + Broad Jump:
3x(3+3) [7'8-8']

Comments: Pretty good workout. It was quick, but still good. Need to start working on getting my weight back down. Weight 215.

[Ownster8932]

Speed Upper Body- 04/15/2017
Flat Bench:
45x10
95x5
135x3
8x3 @ 145

Medball Slams:
3x5 @ 20-lb ball

Explosive Pushup:
3x5

CG Bench/Ez-Bar Curls/Decline Situps:
3x12 @ 140
3x10 @ 45
3x10

DB Iso Curls/Tricep Pushdown/Leg Lifts:
3x10 @ 20s
3x12 @ 70
3x15

Cable Curls/Rope Pulldown/Leg Kicks:
3x10 @ 60
3x10 @ 40
3x20

Cable Curls in 1 min:
28 @ 60

Cardio:
26 mins @ 3 mph

Comments: Good workout. Weight 212

[Ownster8932]

Volume Lower Body- 04/16/2017
Muscle Snatch + Tall Snatch:
3+3 @ 65
2+2 @ 75
2+2 @ 85

12-Mins EMOM Snatches:
95
-----
3 @ 105
3 @ 110
3 @ 115
3 @ 120

9-Mins EMOM Drop Snatches:
3 @ 125
3 @ 130
3 @ 135

Snatch Pulls:
135x3
140x3
145x3

Back Squats:
3x8 @ 155

DB SS:
2x8 @ 40s

Comments: Really good workout. First time doing a real snatch workout in probably at least 6 months. Everything felt great. Weight 212.

[Ownster8932]

Volume Upper Body- 04/18/2017
Flat Bench:
45x10
95x8
135x8
3x8 @ 155

Close-Grip Bench:
3x8 @ 155

Incline Bench:
3x8 @ 155

Comments: Made up for yesterday- wasn't feeling that great. Today was good, but quick, didn't have a lot of time. Started back up at training after a 2-week hiatus as well. Weight 211.

[Ownster8932]

Power Lower Body- 04/20/2017
Back Squat:
45x3
65x3
85x3
95x2
135x2
165
185
205
225
235
8x1 @ 245

Back Squat Jump:
3x3 @ 65

Stiff-Legged 24" Box Jump:
3x5

Broad Jump:
3x3 (7'10-8'2")

Comments: It was a good workout, but I'm not really improving on my jumps. I need to figure out what's going on. Weight 211.

[Ownster8932]

HS Bench/Squat- 04/21/2017
Flat Bench:
45x10
95x10
135x3
165x2
185
205
225
245
255
265
275
285

Back Squat:
45x3
45x3
65x2
85x2
95x2
135x2
165
185
205
225
245
255
265
275
285

Band Pull Aparts:
10x10

Comments: Didn't eat much today. Didn't sleep well last night. Didn't do any sort of peaking. Just wanted to see where I was for what felt like a heavyish single. Def have some work to do. Going to do other lifts over the course of the next week. Weight 211

[Ownster8932]

HS Snatch/Snatch Balance- 04/22/2017
OHS:
3x4-5 @ bar

Tall Snatch:
65x3
75x2
85x2

Snatch:
95
105
115
125
135
145
155
165
175

Snatch Balance:
95
105
115
125
135
145
155
165
175

Comments: Trying to get some general numbers cuz I think I am going to start back on a full Olympic lifting routine now. Aside from last week, haven't snatched in a long time, so I'm fine with these numbers. 175 actually felt pretty good, probably could have done more. Weight 214.

[Ownster8932]

HS Front Squat/Push Press- 04/23/2017
Front Squat:
45x3
45x3
65x3
85x3
95x2
135x2
165
185
205
225
235
245
255
265

Push Press:
95x3
105x2
115x2
125
135
145
155
165
175
185

Comments: Def had some left in the tank, but again, just trying to get general training maxes for my next olympic lifting training cycle as I'm going to go back on a full routine. Weight 214

[Ownster8932]

HS Power Snatch/Power Clean- 04/24/2017
Muscle Snatch:
3x3 @ 65, 75, 85

Power Snatch:
95x2
105
115
125
135
145

Power Clean:
135
145
155
165
175

Comments: Almost skipped today because tired/lazy cuz just waiting to start my routine in two weeks after the wedding. Weight 214.

[Ownster8932]

HS C&J- 04/29/2017
Tall Clean + OHP + BTN Press:
3x(3 + 3 + 3) @ 65, 75, 85

Clean & Jerk:
95
115
135
145
155
165
175
185

Comments: Still in that wait and hold to start my routine up, so just finishing up getting some metrics. I've been really lazy this week, so felt tight, slow, and weak. I know I can definitely do quite a bit more, but oh well. Weight 217 (a whole lot of eating and a whole lot of gaming, lulz)

[Ownster8932]

Arms- 04/29/2017
Warm Up:
5 mins walk with 20-lb DBs

Eccentric (Ez-Bar Curl/Tricep Pushdown):
5-0-0-0:
3x10 @ 35
3x10 @ 80

Eccentric (BB Curls/Rope Pulldown):
5-0-0-0:
3x10 @ bar
3x10 @ 40

Eccentric DB Iso Curl/Single-Arm Pulldown:
5-0-0-0:
3x10 @ 20s
-----
3x10 @ 40

Hammer Curls/Single-Arm Pushdown:
3x10 @ 20s
3x10 @ 40

Cable Curls:
22 @ 60 in 1 minute

Cardio:
20 mins @ 3.5 mph

Comments: Just a easy/fun day in the gym, get the body moving. Weight 214

[Ownster8932]

04/30/2017
OHS:
4x3 @ bar

Muscle Snatch + Tall Snatch:
3x(3+3) @ 65

3-Position Snatch (floor, knee, mid thigh):
95
105
115
125
135
130
120

Snatch Pull on Riser:
185x5
195x5
200x5

Back Squat:
185
205
230
200x5
235
205x5
240
210x5

Back Squat Jump:
3x3 @ 55
2x3 @ 60

15 Mins Accessory:
Band Pull Aparts- 10x10
Chin Ups- 6x5
DB SS- 3x5 @ 20s

Comments: Just gonna do the routine I am starting when I come back from my trip. So this is day 1, but I will repeat it from scratch once I get back. Good workout. I'm going to block off about 15 mins at the end of each workout to do accessory work (not going to really time the sets/breaks or anything, aside from for bench). Weight 215.

[Ownster8932]

05/01/2017
OHP + BTN Press:
(5+5) @ bar
(5+5) @ 65
(2+2) @ 75
(2+2) @ 85

Pause Jerk + Jerk (2+1):
95
115
135
145
155
165
175
165
155

Power Clean:
115x3
3x3 @ 125

BTN Push Press:
130x5
3x5 @ 140

Comments: Pause jerks were 3-second pauses. On PP, I made sure to push through my big toe since I am trying to focus on improving my vertical. Weight 217.

[Ownster8932]

05/03/2017
Muscle Clean + Tall Clean:
3x(3+3) @ 65, 75, 85

3-Position Clean:
95
115
135
145
155
165
175
185
195
185
175

Clean Pull on Riser:
195x5
205x5
215x5

Front Squat:
4x3 @ 185

SLDL:
3x5 @ 145

Comments: Really good workout. Everything felt great. Weight is already coming back- hit 195 on 3pos clean without a lot of difficulty. Weight 214.

[Ownster8932]

05/04/2017
Muscle Snatch + Snatch PP:
3x(3+3) @ 65, 75, 85

Power Snatch:
5x3 @ 100

Power Jerk:
5x3 @ 130

Back Squat Jump:
3x3 @ 55
2x3 @ 60

Flat Bench:
135x3
165x2
185x2
205x2
225x1
200x5
235x1
205x1
240x1
210x5

Band Pull Aparts:
8x10

Lat Cable Raise:
3x15

Comments: 12-hour drive tomorrow. Got the workout in. Weight 213

[Ownster8932]

Risers, Waves, & Positions- Week 1, Day 5- 05/08/2017
Snatch Press + OHS:
3x(3+3) @ bar

Technique Primer- Muscle Snatch + Tall Snatch:
3+3 @ 65
2+2 @ 75
1+1 @ 85

Snatch + Snatch Balance + OHS:
95
105
115
125
135
145
155
145
150 (was supposed to be 140)

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

Clean + Push Press + Power Jerk:
95
115
135
155
175
185
195
185
175

5RM Back Squat:
165x5
185x5
205x5
225x5
135x10

Good Morning:
2x5 @ 55
60x5

Incline Bench:
135x3
165x3
3x3 @ 185
185x6
135x10

DB SS:
3x5 @ 20s

Comments: Had a good workout. I have been pleasantly surprised by how well my workouts have gone after these long drives. I drove 13 hours back home on Friday for a wedding and left yesterday, Sunday, 13 hours back. I thought I would be tight, but I really wasn't. Weight 217.

[Ownster8932]

Risers, Waves, & Positions- Week 2, Day 1- 05/12/2017
Muscle Snatch + Tall Snatch:
3x(3+3) @ 65

3-Position Snatch RM:
100
110
120
130
140
135
125

Snatch Pulls on Riser:
190x5
200x5
210x5

Back Squats:
190
210
235x1
210x5
240x1
215x5
250x1
220x5

Back-Squat Jumps:
2x3 @ 55
3x3 @ 60

DB SS:
3x5 @ 20s

Flat Bench:
135
155
175
195
215
235x1
210x5
240x1
215x5
250x1
220x8

Vertical Jumps:
2x3

Comments: Long AF workout (3 hours), but it went really well. Still felt great at the end of the workout. I'm having my flat bench follow my back squats and my incline bench follow my front squats, with the only difference of doing a + set on the last set because I'm not getting any other chest/bench volume outside of that (whereas my legs are getting tons of volume aside from just squats). Weight 218.

[Ownster8932]

Risers, Waves, & Positions- Week 2, Day 2- 05/13/2017
OHP + BTNP:
3x(3+3) @ 50, 70, 90

Pause Jerk + Jerk (2 + 1):
100
120
140
150
160
170
180
190

Power Clean:
120x3
3x3 @ 130

BTN PP:
130x5
3x5 @ 140

Comments: Good workout. Everything felt good. Weight 212.

[Ownster8932]

Risers, Waves, & Positions- Week 2, Day 3- 05/14/2017
Tall Clean:
3x3 @ 70, 80, 90

3-Position Clean RM:
100
120
140
160
170
180
190
200

Clean Pull on Riser:
210x5
220x5
230x5

Front Squat:
185x3
190x3
2x3 @ 195

SLDL (slow eccentric/explosive concentric):
2x5 @ 145
150x5

Incline Bench:
145x3
165x3
185x3
190x3
195x3
195x6

DB SS:
3x6 @ 20s

Band Pull Apart:
10x10

Vertical Jumps:
3x3

Comments: Really good workout. I started taking BCAAs a few weeks ago. Can't say for sure that it is making a noticeable difference as I've cleaned up my diet a bit to include more protein, but I think it is. Weight 212.

[Ownster8932]

Risers, Waves, & Positions- Week 2, Day 4- 05/15/2017
Muscle Snatch + Snatch Press:
3x3 @ 65

Power Snatch:
95x3
100x3
3x3 @ 110

Power Jerk:
140x3
3x3 @ 145

Snatch PP + Snatch Balance (5 + 1):
125
130
130
130

Back Squat Jump:
55x3
4x3 @ 60

Band Pull Aparts:
8x10

[Ownster8932]

Risers, Waves, & Positions- Week 2, Day 5- 05/17/2017
OHP:
3x3 @ bar

Tall Snatch:
65x3
75x3
85x2

Snatch + Snatch Balance:
100
120
135
150
160
170

Clean + FS + Jerk:
135
150
165
180
195
205

Back Squat:
175x5
195x5
215x5
235x5
145x10

Good Morning:
3x5 @ 65 (slow eccentric, fast concentric)

DB SS:
3x6 @ 20s

Flat Bench:
135x5
155x5
175x5
195x5
215x5
235x5
145x10

Vertical Jumps:
2x3

Comments: Good workout. Didn't feel that great earlier cuz tired, but once the workout going, it was fine. I hit the numbers I wanted to hit today, with plenty of room to spare. Weight 214.

[Ownster8932]

Risers, Waves, & Positions- Week 3, Day 1- 05/19/2017
OHS:
3x3 @ bar

Technique Primer- Muscle Snatch + Tall Snatch:
3+3 @ 65
2+2 @ 75
1+1 @ 85

3-Position Snatch:
95
110
125
135
145

Snatch Pulls on Riser:
195x5
200x5
210x5

Back Squats:
185
205
225
240
215x5
250
220x5
255
225x5

Back Squat Jump:
5x3 @ 55

Flat Bench:
135x3
185x2
205
225
240
215x5
250
220x5
255
225x8

DB SS:
3x6 @ 20s (focusing on slower eccentric)

Comments: Really felt like skipping today. Tired AF. Powered through and glad I did, per the usual. Workout went well. Weight 218

[Ownster8932]

Risers, Waves, & Positions- Week 3, Day 2- 05/20/2017
OHP + BNP (3+3):
45
65
85

Pause Jerk + Jerk (2+1):
95
115
135
155
165
175
185
175
165

Power Clean 3RM:
95
115
135
155
165
175

BTN PP 5RM:
95
115
135
145
155
165

Band Pull Aparts:
8x10

Comments: Elbow got kinda tweaked. Weight 213.

[Ownster8932]

Risers, Waves, & Positions- Week 3, Day 3- 05/21/2017
FS:
3x3 @ bar

Muscle Clean + Tall Clean:
3+3 @ 65
2+2 @ 75
2+2 @ 85

3-Positions Clean:
95
115
135
155
175
195
205
195
185

Clean Pull on Riser:
220x5
230x5
240x5

Front Squat:
185x3
190x3
195x3
200x3

SLDL:
3x5 @ 150 (slow eccentric/fast concentric)

Incline Bench:
135x3
165x3
185x3
190x3
195x3
200x5

Vertical Jump:
2x3

Lat Cable Raise/DB SS/FP:
3x15
3x6 @ 20s
3x10 @ 60

Comment: Knees feeling a little sore/creaky, but after warm up they were fine. Good workout. Weight 214.

[Ownster8932]

Risers, Waves, & Positions- Week 3, Day 5- 05/24/2017
OHP:
3x5 @ bar

Tall Snatch:
3x3 @ 65, 75, 85

Snatch + Snatch Balance:
100
115
130
145
155
165
175
165
155

Clean + FS + Jerk:
135
155
175
195
210
200
190

Back Squat:
185x5
205x5
225x5
245x5
155x10

Good Mornings:
3x5 @ 65

Flat Bench:
135x5
165x5
185x5
205x5
225x5
245x5
155x10

Chin Ups/Lateral Cable Raise/Face Pulls/DB SS:
3x5, 1x6
3x10
3x10 @ 60
3x7 @ 20s

Band Pull Aparts:
8x10

Comments: Felt super tired. Wanted nothing more than to go home and sleep. Took a Monster last 1.5 hours of work and went straight to the gym. Workout went great. Need to sort out my sleep. Weight 214.

[Ownster8932]

Risers, Waves, & Positions- Week 4, Day 1- 05/27/2017
OHS:
3x5 @ bar

Tall Snatch:
3x3 @ 65

2-Position Snatch:
95
115
4 @ 125

Snatch Pull:
3x3 @ 175

Back Squats:
135
165
185
205
230
200x3
230
200x3
230
200x3

Back Squat Jump:
3x3 @ 55

Flat Bench:
135x3
155x3
185x3
205x3
230
200x3
230
200x3
230
200x3

Comments: Deload week. Very welcomed. Weight 215.

[Ownster8932]

Risers, Waves, & Positions- Week 4, Day 2- 05/28/2017
OHP + BTN Press:
3x(3+3):
45
65
85

Pause Jerk + Jerk (1+1):
95
115
135
4x2 @ 145

Power Clean:
4x2 @ 135

BTN PP:
4x3 @ 135

Comments: Deload week. Weight 216.

[Ownster8932]

Risers, Waves, & Positions- Week 4, Day 3- 05/31/2017
FS:
3x3 @ bar

Tall Clean:
3x3 @ 65

2-Position Clean:
95
115
135
4x2 @ 145

Clean Pull:
3x3 @ 210

Front Squat:
145x2
165x2
3x2 @ 185

Incline Bench:
145x2
165x2
3x2 @ 185

Band Pull Aparts:
10x10

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


Comments: Deload continues. Knees kinda hurt a bit coming in. Was fine once warmed up.

[Ownster8932]

Risers, Waves, & Positions- Week 4, Day 5- 05/31/2017
FS:
3x3 @ bar

Tall Clean + OHP + BTN Press:
3x3x(1+1+1) @ 65

Clean + FS + Jerk:
95
115
135
155
175
195
205
215
225
215
205

Back Squat:
185x3
205x3
3x3 @ 215

Good Morning:
2x4 (slow eccentric, fast concentric) @ 65

Flat Bench:
135x3
185x3
205x3
3x3 @ 215

Back Squat Jump:
3x3 @ 55

Back Extension Holds/Face Pulls/DB SS/Farmer's Walk:
3x30s holds
3x10 @ 60
3x6 @ 20s
3x72' @ 60s

Vertical Jumps:
1x3

Comments: Magic of the deload; today was last day of deload week. Felt great. Decided to cut out the snatches today. Elbow felt fine today, but it has been bothering me recently again. Not sure if cuz of snatches or jerks. Going to snatch again Friday. I've also been doing romwod every morning for over the past week, so that should hopefully help too. I was slacking on that recently. I am probably going to continue skipping the 4th day of the routine since I am training on top of lifting and day 4 is a pretty easy day. Weight 215.

[Ownster8932]

Risers, Waves, & Positions- Week 5, Day 1- 06/02/2017
Front Squat:
3x3 @ bar

Muscle Snatch:
3x3 @ 65

2-Position Power Snatch:
95
105
115
125
135
145

Snatch Pulls:
165x3
185x3
200x3
210x3
220x3

Back Squat:
135x3
165x3
185
205
225
245
255
225x3
260
230x3
265
235x3

Flat Bench:
135x3
165x3
185x3
205
225
245
255
225x3
260
230x3
265
235x3

Back Squat:
Focusing on slow/controlled eccentric:
45x3
65x3
85x3
95x3
115x3
135x3
5x3 @ 155

Flat Bench/RDL (slow eccentric/fast concentric)/DB SS:
3 Rounds:
185x5
135x5
3x7 @ 20s
No rest

Lateral Cable Raise:
3x10

Face Pulls:
3x10 @ 60

Band Pull Aparts:
10x10

Comments: Feeling like my groin is slightly strained from full snatches, so going to switch to power snatches for a while. Felt tired, but trooper'd through. Accidentally did week 7 day 1 instead of week 5 day 1...oh well, still hit all my lifts. Knees are sore. Weight 215.