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  1. #91
    Registered User Ownster8932's Avatar
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    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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  2. #92
    Registered User Ownster8932's Avatar
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    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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  3. #93
    Registered User Ownster8932's Avatar
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    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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  4. #94
    Registered User Ownster8932's Avatar
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    Age: 35
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    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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  5. #95
    Registered User Ownster8932's Avatar
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    Off Week- 06/10/2017
    Lat Cable Raise/Face Pulls:
    3x10
    3x10 @ 60

    Flat Bench:
    45x10
    95x3
    115x3
    135x3
    155x3
    185x3
    205
    230
    250
    220x3
    255
    225x3
    260
    230x8

    Comments: Weight 213
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  6. #96
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
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    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 210
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  7. #97
    Registered User Ownster8932's Avatar
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    Chest Day- 06/18/2017
    Flat Bench:
    45x10
    95x10
    5x10 @ 135 w/ 1 min rest

    DB Flat:
    4x10 @ 50s

    Cable Flies:
    3x10 @ 40

    HIIT:
    3-min Warm Up
    5x30-sec sprint/30-sec rest
    2-min cooldown

    Comments: Weight 209
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  8. #98
    Registered User Ownster8932's Avatar
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    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.
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  9. #99
    Registered User Ownster8932's Avatar
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    Age: 35
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    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.
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  10. #100
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
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    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 214
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  11. #101
    Registered User Ownster8932's Avatar
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    Age: 35
    Posts: 3,263
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    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 213
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  12. #102
    Registered User Ownster8932's Avatar
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    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 213
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  13. #103
    Registered User Ownster8932's Avatar
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    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.
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  14. #104
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
    Posts: 3,263
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    Bench Day- 07/01/2017
    Flat Bench:
    45x10
    95x5
    135x5
    165x2
    185x2
    205
    225
    250
    3x8 @ 200
    200x6

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

    DB Flat:
    3x10 @ 55

    Cable Flies:
    3x10 @ 40

    Comments: Weight 211
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  15. #105
    Registered User Ownster8932's Avatar
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    Jerk Day- 07/03/2017
    OHP + BTN P:
    3x(3+3) @ 45, 64, 85

    Power Jerk + BTN Jerk (2 +1):
    95
    115
    135
    10 @ 140

    BTN PP:
    3x10 @ 100
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  16. #106
    Registered User Ownster8932's Avatar
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    Age: 35
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    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 214
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  17. #107
    Registered User Ownster8932's Avatar
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    Age: 35
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    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.
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  18. #108
    Registered User Ownster8932's Avatar
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    Age: 35
    Posts: 3,263
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    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.
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  19. #109
    Registered User Ownster8932's Avatar
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    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.
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  20. #110
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
    Posts: 3,263
    Rep Power: 13334
    Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000)
    Ownster8932 is offline
    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 214
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  21. #111
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
    Posts: 3,263
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    Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000)
    Ownster8932 is offline
    RSR 1-1- 07/24/2017
    Back Squat:
    45x3
    45x3
    65x3
    85x3
    95x3
    115x3
    135x3
    155x2
    175x2
    6x2 @ 185

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

    RDLs:
    5x5 @ 135

    Leg Curls:
    3x10 @ 50
    Last edited by Ownster8932; 07-28-2017 at 05:29 PM.
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  22. #112
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
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    Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000)
    Ownster8932 is offline
    RSRB 1-1- 07/25/2017
    Flat Bench:
    45x10
    95x5
    135x3
    155x2
    175x2
    6x2 @ 185

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

    DB Bench:
    3x10 @ 60s

    Weighted Chin Ups:
    6x3 w/ 20-lb vest
    Last edited by Ownster8932; 07-28-2017 at 05:29 PM.
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  23. #113
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
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    Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000)
    Ownster8932 is offline
    RSR 1-2- 07/26/2017
    Back Squat:
    45x3
    65x3
    85x3
    95x3
    135x3
    165x3
    6x3 @ 185

    20" BB Step Up:
    2x6 @ 45-lb

    Leg Curls:
    3x10 @ 50
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  24. #114
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
    Posts: 3,263
    Rep Power: 13334
    Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000)
    Ownster8932 is offline
    RSRB- 1-2- 07/27/2017
    Flat Bench:
    45x5
    95x3
    115x3
    135x3
    165x3
    6x3 @ 185

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

    Neutral-Grip Pull Ups:
    6x3

    Cable Flies:
    3x10 @ 40
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  25. #115
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
    Posts: 3,263
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    Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000)
    Ownster8932 is offline
    RSR 1-3- 07/28/2017
    Back Squat:
    45x3
    65x3
    85x3
    95x3
    115x3
    135x3
    155x2
    175x2
    6x2 @ 185

    Clean DL:
    185x2
    205x2
    6x2 @ 225

    Leg Curls:
    3x10 @ 50
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  26. #116
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
    Posts: 3,263
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    Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000)
    Ownster8932 is offline
    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
    3x250m
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  27. #117
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
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    Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000)
    Ownster8932 is offline
    RSR 2-1- 07/31/2017
    Back Squat:
    45x3
    65x3
    85x3
    95x3
    115x3
    135x3
    155x2
    175x2
    6x4 @ 185

    RDLs:
    5x5 @ 145

    Leg Curls:
    4x10 @ 50
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  28. #118
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
    Posts: 3,263
    Rep Power: 13334
    Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000)
    Ownster8932 is offline
    RBR 2-1- 08/01/2017
    Flat Bench:
    45x10
    95x5
    115x3
    135x3
    155x3
    175x2
    6x4 @ 185

    Lateral Cable Raises/Face Pulls:
    3x10
    3x10 @ 60

    Chin Ups/Cable Flies:
    3x5
    3x10 @ 40
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  29. #119
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
    Posts: 3,263
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    Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000)
    Ownster8932 is offline
    RBR 2-2- 08/04/2017
    Flat Bench:
    45x10
    95x5
    115x3
    135x3
    155x2
    175x2
    6x2 @ 185

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

    Pause Jerk + Jerk + BTN Jerk (1+1+1):
    95
    115
    10 @ 135

    Medball Slams/Neutral-Grip Pullups:
    5x3 @ 20-lb ball
    5x5
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  30. #120
    Registered User Ownster8932's Avatar
    Join Date: Apr 2011
    Age: 35
    Posts: 3,263
    Rep Power: 13334
    Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000) Ownster8932 is a splendid one to behold. (+10000)
    Ownster8932 is offline
    RSR- 2-2- 08/05/2017
    Back Squat:
    45x5
    65x4
    85x4
    95x3
    135x3
    155x2
    175x2
    6x2 @ 185

    Clean DL:
    185x3
    205x3
    6x3 @ 225

    3-Pos Power Clean (Floor, Knee, High):
    1+1+1:
    7 @ 135
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