Ownster's New Training Log

[Ownster8932]

RBR 2-3- 08/07/2017
Flat Bench:
45x10
95x5
115x3
135x3
155x3
175x3
6x5 @ 185

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

Push Press:
3x10 @ 95

DB Bench:
3x10 @ 60s

[Ownster8932]

RSR 2-3- 08/08/2017
Back Squat:
45x5
65x4
85x4
95x3
115x3
135x2
155x2
175x2
6x5 @ 185

DT:
5 Rounds:
12 DLs
9 Hang Cleans
6 Push Jerk
w/ 95 lbs
Time: 11:15

Leg Curls:
3x10 @ 50

[Ownster8932]

RBR 3-1- 08/10/2017
Flat Bench:
45x10
95x5
115x3
135x3
155x2
175x2

Flat Bench/Medball Slams/Explosive Pullups:
6x2 @ 185
6x3 @ 20-lb ball
6x2

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

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

[Ownster8932]

RSR 3-1- 08/12/2017
Back Squat:
45x3
65x3
85x3
95x3
115x3
135x2
165x2

Back Squat/Straight-Leg Box Jump/Broad Jump:
6x2 @ 185
6x3 @ 24"
3x3

Clean DLs
185x3
205x3
6x4 @ 225

Slow-Descent Pause Squats/Leg Curls:
3x3 @ 135
3x10 @ 50

[Ownster8932]

RBR 3-2- 08/04/2017
Flat Bench:
45x10
95x5
115x3
135x3
155x3
175x2
6x6 @ 185

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

DB Bench/Chin Ups:
3x10 @ 60s
3x3

[Ownster8932]

RSR 3-2- 08/15/2017
Back Squat:
45x5
65x3
85x3
95x3
135x2
155x2
175x2
6x6 @ 185

RDLs:
5x5 @ 155

Leg Curls:
3x10 @ 50

[Ownster8932]

RBR 3-3- 08/18/2017
Flat Bench:
45x10
95x5
115x3
135x2
155x2
175x2

Flat Bench/Medball Slams/Explosive Neutral-Grip Pullups:
6x2 @ 185
6x3 @ 20-lb ball
6x3

Pause Jerk + Jerk + BTN Jerk:
95
115
135
8 @ 145

[Ownster8932]

RSR 3-3- 08/21/2017
Warm Up:
3 Rounds:
Goblet Squats- 3x5
Leg Curls- 3x10
Step Ups- 3x5/leg

Back Squats:
45x3
95x3
115x3
135x2
155x2
175x2

Back Squats/30" Box Jump/Broad Jump:
6x2 @ 185
6x3
6x3

3-Position Power Clean:
95
115
135
8 @ 140

[Ownster8932]

RSR 1-1- 08/24/2017
Warm Up:
3 Rounds:
Goblet Squats- 3x5
Leg Curls- 3x10 @ 50
Step Ups- 3x5/leg

Back Squats:
45x4
95x3
115x2
135x2
155x2
175x2

Back Squat/30" Strict Box Jump/Broad Jump:
6x2 @ 195
6x3
6x2 (8'11-9'3")

Clean DL/Vertical Jump:
195x2
215x2
6x2 @ 235
6x2

[Ownster8932]

RBR 1-1- 08/27/2017
Flat Bench:
45x10
95x5
115x3
135x2
155x2
175x2

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

Flat Bench/Medball Slams/Explosive Pullups:
6x2 @ 195
6x3 @ 20-lb ball
6x2

[Ownster8932]

RSR 1-2- 08/29/2017
Warm Up:
Goblet Squat- 3x5
Leg Curls- 3x10 @ 50
Step Ups- 3x5/leg
BB Squat- 45, 95, 115x3

Back Squat:
135x2
155x2
175x2
6x3 @ 195

RDLs/Goblet Squats:
5x5 @ 160
5x5 @ 50-lb DB

[Ownster8932]

RBR 1-2- 08/31/2017
Flat Bench:
45x10
95x5
115x3
135x3
155x3
175x3

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

Flat Bench/Decline Situps:
6x3 @ 195
6x10

BTN Push Press/DB Bench/NG Pull Ups:
6 Rounds:
5 @ 105
5 @ 60s
2

[Ownster8932]

RSR 1-3- 09/03/2017
Warm Up:
Goblet Squats- 3x5
Leg Curls- 3x10
Step Ups- 3x5/leg
BS- 45x3, 95x3, 135x3

Back Squats:
155x2
175x2

Back Squats/Kneeling Jumps/Vertical Jumps:
6x2 @ 195
6x2
6x2

3-Position Power Clean:
8 @ 145

[Ownster8932]

RBR 1-3- 09/04/2017
Warm Up:
Flat Bench- 45, 95, 115, 135, 155, 175
Lat Cable Raises- 3x10
Face Pulls- 3x10 @ 60

Flat Bench/Medball Slams/Explosive Pullups:
6x2 @ 195
6x3 @ 20-lb ball
6x2

Pause Jerk + Jerk + BTN Jerk:
100
130
8 @ 150

Complex:
3 Rounds:
400m Row
5 BTN Press @ bar
10 Tricep Rope Pulldowns @ 40
10 Bicep Curls @ 60
10 Decline Situps

[Ownster8932]

RSR 2-1- 09/07/2017
Warm Up:
3 rounds:
Goblet squats
Leg curls
Step Ups
BS

Back Squat:
155x2
175x2
6x4 @ 195

RDLs:
5x5 @ 165

Pistol Squats:
2x5/leg

Goblet Squats/Seated GM:
3 Rounds:
5 @ 50-lb DB
10 @ bar

Comments: Good workout. Trying pistols assisted with arms. Weight 213.

[Ownster8932]

RBR 2-1- 09/09/2017
Warm Up:
Flat bench- 45, 95, 115, 135, 155, 175
Lat Cable Raise- 3x10
Face Pull- 3x10 @ 60

Flat Bench/Decline Situps/Walk:
6x4 @ 195
6x10
6 walks between sets

DB Flat/NG Weighted Pullups:
3x10 @ 65s
3x3 @ 20-lb vest

Cable Curls/Tricep Pushdowns:
3 Rounds:
3x10 @ 60
3x10 @ 80

DB Iso Curls/Weighted Pushups:
3x10 @ 20s
3x10 @ 20-lb vest

[Ownster8932]

RSR 2-2- 09/11/2017
Warm Up:
3 Rounds:
Goblet Squats
Leg Curls
Step Ups
BB Squat

Back Squat/Back Squat Jump/Frog Jumps:
6x2 @ 195
6x3 @ 45
6x3

Clean DL:
6x3 @ 235

Sprints:
5x20 yrds

[Ownster8932]

Friday- Light Upper Body:
High-rep supersets of chest and back stuff
Light pump
Just getting blood flowing

Saturday- Trapbar Day:
Trapbar DL/Jumps:
135x3
135x3
185x3
225x3
275x3
315x2
4x3 @ 365
365x8
+ 2-3 jumps after each set (strict, drop, run up)

3-Position Power Clean:
135
155
165
175
185
195

Slow Eccentric TB DL/Abs:
3x8 @ 165
3x10

Ankle strengthening/Abs:
3x series (1 foot and 2 foot forward/back)


Sunday- Chest
Bench/Abs:
45x10
95x5
135x3
185x3
4x5 @ 225
225x8
/sets of 8

Incline:
3x10 @ 145

Deficit Push Ups:
15, 15, 10

Cable flies/Cable rows:
3x10
3x10

Monday- Light Legs:
Lunges
Abs
Step Ups
Goblet Squats
Mobility stuff
Just to get blood flowing

Wednesday- Squats:
Back Squat/Abs:
Goblet squat-step ups-RDLs
45x3
95x3
135x3
185x3
225x2
245x2
4x3 @ 260
260x5

EMOM Power Jerks:
135
135
155
165
175
185
185
195
205
215
215
225
235
235
235

Slow-Eccentric BS Doubles:
135
155
165
175
185

BB Back-Squat Jumps/GHD Weighted Russian Twists:
5x2-3 (14.1"-18.6")
4x10 w/ 25-lb platge

[Ownster8932]

Friday- Light Upper Body
Light cardio
Chest/Back superset 1
Chest/Back superset 2
Shoulder/Back superset
Shoulder/Bis superset
Light cardio

Saturday- Deadlift Day
Trapbar DL/Vertical Jumps:
3x3 @ 135
185x3
225x3
275x2
315
345
4x3 @ 375
375x8
/4x3 (25.6" average)

Clean Triples:
135
155
175
195
205

Slow-Eccentric/Fast Concentric Trapbar DLs/GHD Situps:
3x8 @ 175
3x10

Ankle-Strengthening/GHD Back Extensions:
3 rounds
3x8

[Ownster8932]

Chest- 12/18/2017
Flat Bench/abs:
45x10
95x5
135x3
185x2
225x1
4x5 @ 230
230x7
/4x10

Incline/Abs:
3x10 @ 155
3x10

Deficit Pushup/GHD Weighted Russian Twists:
3x15,13,15
3x10 @ 25-lb

Chest flies/Cable Rows:
3x10
3x10

DB Treadmill Walking:
8 mins @ 3.0 mph w/ 20s

[Ownster8932]

Light Legs
Goblet squats/Step ups/GHD back extension

BB Reverse Lunges/GHD Situps:
45x5
75x5
95x3
125x3
145x3
/4x10

Sled Sprints:
4x20 yards w/ 1 plate

KB Ankle Dorsiflexion:
3x10-13

[Ownster8932]

Light Upper Body- 12/21/2017
10-Min Cardio
Chest/Back
Chest/Back
Shoulders/Back
Arms/Shoulders
10-Min Cardio

[Ownster8932]

Squat Day- 12/22/2017
Warm Up:
Goblet Squat
Lateral Step Up
RDLs
BB BS
Low box jumps
Mobility

Back Squat/GHD Situps:
185x2
225x2
245x1
4x3 @ 265
265x4
/5x10

Pause Jerk + Jerk + BTN Jerk:
95
115
135
155
175
195

RDLs:
135x5
165x5
195x5
225x5
245x5

Lateral Step Ups/Ankle Strengthening:
3x7
3 rounds

[Ownster8932]

Squat Day- 12/28/2017
Warm Up:
Goblet Squats
Lateral Step Ups
RDLs
BB Squats
Box Jumps
Mobility movements

Back Squats/GHD Situps:
45x3
95x3
135x3
185x2
225x2
245x3
265x3
270x3
2x3 @ 275
/5x10

3-Position Power Jerk:
135
155
175
195
200

RDLs:
175x5
195x5
215x5
235x5
255x5

Ankle Strengthening/Lateral Step Ups:
3 rounds
3x5/leg

[Ownster8932]

Bench Day- 12/29/2017
Warm Up:
DB Lat Raise
DB Row
BB Bench

Bench/Abs:
165x5
185x5
205x3
205x11
175x10

Incline Bench:
2x10 @ 165
165x7

GHD Weighted Russian Twists:
3x10 @ 25-lb plate

Light Cardio:
10 mins

Lower-body mobility stuff thrown in throughout

[Ownster8932]

Deadlift Day- 01/01/2018
Warm Up:
Goblet Squats
Lateral Step Up
TB DL
Short box jump
Mobility Stuff

Trapbar DL/Jumps:
185x3
225x2
275x1
315x1
365x3
385x3
405x3
2x3 @ 425/
4x3

Clean Triples:
135x3
155x3
175x3
195x3
210x3

Slow Eccentric/Explosive Concentric TB DL/GHD Situps/Lateral Ankle Strengthening/GHD Extensions:
3x8 @ 185
3x10
3 Rounds
3x8

Weight: 220
Comments: 14-hours of driving for travel last week, 8 this weekend. Just got in from Dallas and went straight to gym. Lifts were ok, but jumps were subpar. CNS must have been tired.

[Ownster8932]

Bench Day- 01/02/2018
Warm Up:
Lat DB Raises
DB Row
BB Bench
Mobility stuff

Bench:
165x5
185x5
195x5
205x12
175x8 (paused)

Light Chest/Back Superset:
3x10
3x10

Light Chest/Back Superset 2:
3x10
3x10

Face Pulls/Tricep Pushdowns:
3x10 @ 42.5
3x10 @ 20

Light Cardio:
15 mins

[Ownster8932]

Lighter Leg Day- 01/03/2018
Warm Up:
Goblet Squats
Lateral Step Ups
GHD Situps
Mobility stuff

KB Swings/Broad Jumps:
3x3 @ 35-lb KB (I think)
3x3

BB Step Up/Seated Stiff-Leg Box Jump:
45x3
65x3
3x3 @ 85
/5x3

GHD Back Extensions/Ankle Strengthening:
3x8
3x7-8 w/ KB

[Ownster8932]

Bench Day- 01/04/2018
Warm Up:
Lateral Raise
DB Row
Face Pulls
BB Bench
Mobility stuff

BB Bench:
165x5
185x5
200x5
210x11

Incline Bench:
3x8 @ 175

Pull Ups/GHD Situps:
4x3
1x7
/4x10

Pull Ups/Medball Slams:
3x3
3x5

[Ownster8932]

Deadlift Day- 01/06/2018
Warm Up:
Goblet Squats
Lateral Step Up
TB DL
Low Box Jumps
Mobility Stuff

Trapbar DL/Kneeling Jump + Vertical Jump:
185x3
225x2
275
315
375x3
395x3
415x3
2x3 @ 435
/4x(3+3)

Clean Triples:
145x3
165x3
185x3
205x3
215x3

Slow-Eccentric/Fast-Concentric TB DLs/GHD Situps:
3x8 @ 195
3x10

Weighted GHD Russian Twists/Ankle Strengthening:
3x10 @ 25-lb plate
3 Rounds forward/backward

Weight: 214
Comments: Felt pretty good. Didn't have a great night of sleep and had a bad day of eating yesterday (ate a lot and had pizza twice, lol). But pretty good workout.