Ownster's New Training Log

[Ownster8932]

Bench Day- 01/08/2018
Warm Up:
DB Lateral Raises
DB Row
Face Pulls
BB Bench
Mobility

Bench/Leg Raises:
165x5
185x5
205x5
210x12
180x10 (paused)
/5x10

Chest/Back Superset 1:
2x10
2x10

Chest/Back Superset 2:
2x10
2x10

Face Pulls/BB Curls:
3x10
3x10 @ 50 lb

Weight: 216
Comments: Lighter, easier upper body day of the week. Bench felt good, though. Felt like I had several in the tank on both the 210 set and the paused 180 set.

[Ownster8932]

Squat Day- 01/09/2018
Warm Up:
3 Rounds:
Mobility
Goblet Squats 3x5-10
Lateral Step Ups 3x5
KB Swings 3x3
BB Squats

BB Squats/Seated Stiff-Legged Box Jump (24"):
185x2
225x1
250x3
260x3
270x3
2x3 @ 280
/3x3

3-Position Power Jerk/KB Swings/Broad Jumps:
145
165
185
195
205
/3x3 @ 65-lb KB
/3x3 (9-9'6")

Weight: 216.6
Comments: Good workout. Not a lot of sleep lately; I definitely need to make a better effort on that front during the week. Vertical jumps and jerks felt pretty solid in particular.

[Ownster8932]

Light Upper Body/Lower Body Day- 01/10/2018
3 Rounds:
Mobility
Air squats x 10
Slow strict pull ups x3
Mobility
Lateral step ups x5
Push ups x10
Mobility
Lunges x10/leg
Face pulss x10

Chin Ups/GHD Situps:
3x3
3x10

Chest/Back Hammer Strength Superset:
2x10
2x10

Chest/Back Hammer Strength Superset:
2x10
2x10

Weight: 216
Comments: Basically an active-recovery day type of deal. Just get the blood flowing. Wasn't pushing hard at all or trying to go fast. Just leisurely pace.

[Ownster8932]

Bench Day- 01/12/2018
Warm Up:
3 Rounds:
Mobility
DB Lateral Raise x10
DB Row x10
Face Pulls x10
Leg Raise x10
BB Bench x5

Bench/Leg Raise:
155x5
180x5
200x5
215x12
/3x10

Incline Bench:
3x8 @ 180

Light Cardio:
15 mins

Weight: 218
Comments: Good workout. Short workout, but I have deadlift day tomorrow morning, so didn't wanna do too much.

[Ownster8932]

Deadlift Day- 01/13/2018
Warm Up:
Goblet Squats x5
Lateral Step Up x5
TB DL x3
Low box jump x1-2
Mobility

Trapbar DL/Kneeling Jump + Vertical Jump:
185x2
225x1
275x1
315x1
365x1
385x3
405x3
425x3
2x3 @ 445
/3x(3+3), 25.7" average, 26" best

Clean Triples:
165
185
205
220

Slow-Eccentric/Fast Concentric TB DL/GHD Situps:
3x8 @ 205
3x10

Lateral Ankle Strengthening/GHD Back Isometric Hold:
3 Rounds
3x15 secs

Weight: 213
Comments: Awesome workout. Pushed hard, went well.

[Ownster8932]

Light Lower Body Day- 01/15/2018
3 Rounds:
Air squats x10
Lunges x10
Lateral Step Ups x5
Bodyweight RDLs x10
Mobility

[Ownster8932]

Bench Day- 01/16/2018
Warm Up:
3 Rounds:
DB Lateral Raise x10
DB Row x10
Face Pulls x10
Abs x10
Mobility

Bench/Abs:
165x5
185x5
205x5
215x13
185x10 (paused)

Explosive Chin Ups/Medball Slams:
3x3
3x5

Explosive Pull Ups/Medball Chest Pass:
2x3
2x5

Weight: 217
Comments: Felt pretty good. Bench is going well. I only did 2 sets on the second combo with the pull ups/chest passes because I felt like I was losing max power after that second set.

[Ownster8932]

Squat Day- 01/17/2018
Warm Up:
3 Rounds:
Goblet Squats x5
Lateral Step Up x5
RDL x5
BB Squat x3
Low Box Jump x1-2
Mobility

Back Squats:
185x2
225x2
245x2
265x2
285x2
295x2
305x2

Power Jerk Doubles:
145
165
185
205
225
235

RDLs/Depth Jump:
185
215
235
255/
4x2

Weight: 213
Comments: Ok workout. I felt a little shot today CNS wise. Going to be peaking over this week and next before a deload week and then maxing.

[Ownster8932]

Bench Day- 01/19/2018
Warm Up:
3 Rounds:
DB Lateral Raise x10
DB Row x10
Face Pulls x10
Bench x5
Mobility

Bench:
170x5
190x5
205x5
220x11

Incline Bench:
3x8 @ 185

Light Cardio:
10 minutes

Weight: 216
Comments: Good workout. Everything felt good. Kept it short like last week due to DLs tomorrow.

[Ownster8932]

Deadlift Day- 01/21/2018
Warm Up:
2 Rounds:
Goblet Squats x5
Lateral Step Ups x5
TB DL x3
Low box jump x1
Mobility

TB Deadlift/Depth Jumps:
185x2
225x2
275x1
315x1
365x1
405x2
435x2
455x2
475x2
/4x2 (25.7" average, 26.8" high)

Clean Doubles:
165
185
205
220

Ankle Strengthening/Weighted GHD Russian Twists:
3 Rounds
3x10 w/ 25-lb plate

Weight: 215
Comments: Really pleased with today's workout. I hit 475 for a double, which was my goal weight coming in to the day. Felt like I had some left in the tank.

[Ownster8932]

Bench Day- 01/22/2018
Warm Up:
3 Rounds:
DB Lateral Raise x10
DB Row x10
Face Pulls x10
Leg Raise x10
Mobility

Bench:
165x5
185x5
205x5
220x12
190x10 (paused)

Explosive Pull Ups/Medball Slams:
3x3
3x3 w/ 16-lb ball

Explosive Chin Up:
3x3

Weight: 216
Comments: Good workout. No complaints. Feeling solid.

[Ownster8932]

Squat Day- 01/24/2018
Warm Up:
3 Rounds:
Goblet Squat x5
Lateral Step Up x5
RDLs x5
Back Squat x5
Low Box Jump x1
Mobility

Back Squat:
45x3
95x3
135x2
185x1
225x1
255x1
275x1
295x1

Power Jerk:
135
155
175
195

Weight: 215
Comments: Felt like complete **** today. CNS def felt friend. Called it early and just going to make the rest of this week and next a deload week.

[Ownster8932]

Light Upper Body- 01/26/2018
Light Cardio:
10 mins

Chest/Back:
2x10
2x10

Chest/Back:
2x10
2x10

Pulldowns/Cable Rows/Face Pulls:
2x10
2x10
2x10

Light Cardio:
12 mins

Weight: 213.6
Comments: Good, light day just to get the muscles moving and blood flowing.

[Ownster8932]

Jump Day- 01/27/2018
Warm Up:
3 Rounds:
Air squats x5-10
Lateral Step Ups x5
Hops Up Steps 2-at-a-Time x6
Mobility

Jumps:
2 Countermovement Jumps (25.6", 22.5")
2 3-Step Approach Jumps (27.2", 27.7")
---
2 Static Jumps (22.3", 22.1")
2 3-Step Approach Jumps (26.7", 27.0")
---
2 Countermovement Jumps (21.7", 22.6")
2 3-Step Approach Jumps (27.8", 29.0")
---
2 Static Jumps (22.8", 22.1")
2 3-Step Approach Jumps (27.8", 28.1")

Pogo Hops Up Steps:
2x6

Weight: 209.0 (weighed myself in the morning with just boxers on.
Comments: CNS was feeling frieddddd earlier in the week, but pretty good jumping day today. Nothing crazy, just a lower-to-mid volume of jumps. Full recovery (3-5 mins) between sets of jumps. Hoping I might be able to hit 30" on test week in a couple of weeks after my deload week next week.

---

[Ownster8932]

Bench Day- 01/31/2018
Warm Up:
DB Lateral Raise x10
DB Row x10
Face Pulls x10
Leg Raise x10
Bench x5
Mobility

Bench:
165x5
185x5
205x5
225x9

Pull Ups/Weighted GHD Russian Twists:
3x5
3x10 w/ 25-lb plate

GHD Back Extensions/Lateral Step Up:
3x10
3x5

Curls/DB Lateral Raise:
3x10 @ 60
3x10 @ 12s

Light Cardio:
12 mins

Weight: 213.8
Comments: Good workout. Didn't go crazy. Just trying to keep my upper body going some while dialing back on the lower body stuff to max next week.

[Ownster8932]

Squat Day- 01/29/2018
Warm Up:
2 Rounds:
Goblet Squats x10
Lateral Step Ups x5
RDLs x5
Squats x5
Mobility

Squats:
165x3
185x2
215x1
240x1

Power Jerk:
135
155
175

Curls/DB Lateral Raise:
3x10 @ 50
3x10 @ 15s

Tricep Pushdown/Straight-Arm Pulldown:
2x10
2x10

Pulldowns/Seated Row:
2x10
2x10

Rope Pulldown/Face Pulls:
2x10
2x10

Comments: Squats felt like absolute dog****.

[Ownster8932]

Light Upper Body- 02/02/2018
Light Cardio:
12.5 mins

Hammer Strength Chest/Back Superset:
2x10
2x10

Hammer Strength Chest/Back Superset:
2x10
2x10

Hammer Strength Shoulder/Back Superset:
2x10
2x10

Light Cardio:
18.5 mins

Weight: 215
Comments: Just a light, easy day to get some blood flowing.

[Ownster8932]

Deadlift Day- 02/03/2018
Warm Up:
3 Rounds:
Goblet Squats x5-10
Lateral Step Up x5
TB DL x3
Low Box Jump x1-2
Mobility

TB DL/Box Jumps:
185x2/1
225x1/1
275x1/1
315x1/2
365x1/2
405x1

Cleans:
135x3
165x2
185x2
205x1

GHD Back Extensions/Ankle Strengthening:
2x8
2 Rounds

Weight: 209.6 morning/213.6 post gym in clothes
Comments: Good day. Felt speedy.

[Ownster8932]

CNS Primer- 02/05/2018
Warm Up:
3 Rounds:
Goblet Squats x5-10
Lateral Step Ups x5
RDLs x5
Squats x3
Low Box Jump x1-2
Mobility

Stiff-Legged Box Jumps/MedBall Slams:
2x2 @ 24"
2x3

Upper Body Circuit:
2 Rounds, 10 Reps Each:
Face Pulls
Hammer Strength Shoulder Press
Tricep Pushdowns
Straight-Arm Pulldowns
Curls

Weight: 210 morning/217 post gym
Comments: Feeling lethargic today.

[Ownster8932]

Squat/Jerk Day- 02/07/2018
Warm Up:
2 Rounds:
Goblet Squats x5
Lateral Step Ups x5
RDLs x5
Squat x3
GHD Back Extensions x5
Low Box Jump x2
Mobility

Squats:
135x2
185
225
255
275
295
315
330

Push Press + Power Jerk:
2+2:
95
115
135
1+1:
165

Power Jerk:
185
205
225
235x
235
245
255

Weight: 214 after gym
Comments: Not thrilled, but not too disappointed either. It's good to see where I'm at now that I'm fully healthy and started building myself back up. I kinda lost it backwards before recovering and getting my hips back under me on the last squat, so I called it. Think it was a good stopping point. I might have been able to hit more on power jerks, not sure, but content enough to use this going forward for my next training cycle.

[Ownster8932]

Upper Body Day- 02/08/2018
Warm Up:
3 Rounds:
DB Lat Raise x10
DB Row x10
Face Pulls x10
Leg Raise x10
Bench x5-10
Mobility

Bench:
165x5
185x5
205x5
225x7

Incline Bench:
185x3
185x5

Tricep Pushdowns/Cable Curls:
3x10
3x10

Lat Pulldown/Straight-Arm Pulldown:
2x10
2x10

Light Cardio:
15 mins

Weight: 212 post workout
Comments: Just a light, easy day to keep the body moving before DL/Clean test day.

[Ownster8932]

Deadlift/Clean Day- 02/10/2018
Warm Up:
2 Rounds:
Goblet Squats x5-10
Lateral Step Up x5
TB DL x3
GHD Back Extensions x5
Low Box Jump x2
Mobility

TB DL/Jumps:
185x2/2
225x1/2
275x1/1
315x1/1
365x1/26" CMJ/29" approach
405x1/24.7" CMJ/27.5" approach
445x1
475x1
500x1

Cleans:
135x2
165
185
205
225
235
245
255

Weight: 213 post workout
Comments: Happy with today. My goal was 500 on DL and at least 250 on cleans. Hit those. Vert measured at 29".

[Ownster8932]

Squat Day- 02/23/2018
Warm Up:
3 Rounds:
Goblet Squat x5-10
Lateral Step Up x5
RDL x5
BB Squat x3
Low Box Jump x1-2
Mobility

French Contrast:
6 Sets:
6-Second Eccentric Back Squat x2 @ 215, 220, 225, 230, 235, 240
Stiff-Legged Box Jumps x2 @ 20" Box
BB Jump Squats x2 @ 35-lb bar
Full Squat Jumps x2

Push Press + Power Jerk/GHD Situps:
135
150
(3+3) @ 165
/5x10

Ankle Strengthening:
3 Rounds:
5 Single-Leg Forward Hops
5 Single-Leg Backward Hops
5 Double-Leg Forward Hops
5 Double-Leg Backward Hops

Weight: 211.2 AM no clothes/217 post workout in clothes
Comments: First workout of the new training cycle. Really enjoyed it. First time doing French contrast training and eccentric squats like this. Was pleasantly surprised with how solid they felt. My vert monitor was dead, so I didn't get to measure the BB squat jumps and the squat jumps.

[Ownster8932]

Bench Day- 02/21/2018
Warm Up:
3 Rounds:
DB Lat Raise x10
DB Row x10
Face Pulls x10
Leg Raise x10
BB Bench x5-10
Mobility

Bench/Leg Raise:
165x5
185x5
205x5
215x10
185x10 (paused)
/3x10

15 Mins:
Lat Pulldown 2x10
Seated Row 2x10
-----
Tricep Pushdowns 2x10
Cable Curl 2x10
-----
One-Arm Reverse-Grip Pulldown 2x10
Face Pulls 2x10
-----
DB Hammer Curls 2x10
DB Lat Raise 2x10
-----
BTN Press 2x10
Weighted GHD Russian Twists 2x10

[Ownster8932]

Bench Day- 02/24/2018
Warm Up:
3 Rounds:
DB Lateral Raise x10
Seated Row x10
Face Pull x10
Bench x5-10
Mobility

Bench/Leg Raise:
165x5
185x5
205x5
215x12
/3x10

Incline Bench:
185x8
185x6

Light Cardio:
15 mins

Weight: 210.8 in the AM in no clothes/214.8 post gym in clothes

[Ownster8932]

Deadlift Day- 02/25/2018
Warm Up:
3 Rounds:
Goblet Squats x5-10
Lateral Step Up x5
TB DL x3
Low Box Jump x2
Mobility

French Contrast:
1A. TB DL @ 325, 350, 375, 405, 405
1B. Static Squat Jump x2 (27.4" average high)
1C. Weighted Sled Sprint x 15m (1 plate)
1D. Broad Jumps (9.9-13.7" vertical displacement)

3-Position Power Cleans/GHD Situps:
5x3 @ 140, 145, 150, 155, 160
5x10

Lateral Ankle Strengthening-Stability/Lateral Step Up:
3 Rounds
3x8/leg

Weight: 213 AM in no clothes/216 post gym with clothes
Comments: Really solid day all around. Nothing to comment on really other than the static jumps. My first 3 sets were done in the zumba room with wood flooring. I think the floor is a bit "soft" aka absorbing some of my energy because I was averaging 24.3-24.5, but out in the completely solid flooring with concrete, I was repeatedly getting 27.4" on the last two sets. Hard to tell because I was also using higher weights on the DLs for those last two, so maybe I was getting a greater potentiation effect. I will repeat the jumps next week from the start on the concrete and compare. I actually wish I had done some approach jumps after hitting those 27.4" jumps because I think I would have cleared 30" with an approach. Oh well, nbd.

[Ownster8932]

Squat Day- 02/27/2018
Warm Up:
Goblet Squats x5-10
Lateral Step Up x5
RDL x5
BB Squat x3
Low Box Jump x2
Mobility

French Contrast:
5x3 6-7 Second Eccentric Back Squat @ 200
5x2 Static Squat Jump
5x3 DB Squat Jump @ 25s
5x5 Pogo Hops

3-Position Cleans/GHD Situps:
135
165
175
180
185
190
---
5x10

Reverse BB Lunge/GHD Anti-Rotation:
3x5 @ 45, 65, 95
3x4/side

Bodyweight: 210.4 AM no clothes/214.4 PM with clothes
Comments: Good workout. Felt a little tired from a little lack of sleep the night before. Not sure what is going on with my Vert monitor, but it wouldn't turn on, so gonna put it on the charger and see what it says (maybe I forgot to turn it off from over the weekend).

[Ownster8932]

Bench Day- 03/01/2018
Warm Up:
3 Rounds:
DB Lateral Raise x10
DB Row x10
Face Pull x10
Leg Raise x10
Bench x5-10
Mobility

Bench:
170x5
190x5
210x5
220x11
190x10 (paused)

Cable Row/Tricep Pushdowns:
3x10
3x10

Single-Arm Pulldown/Cable Curls:
3x10
3x10

Close-Grip Pulldown/Straight-Arm Pulldown:
3x10
3x10

Light Cardio:
15 Mins

Bodyweight: 210.4 AM no clothes/214.4 PM with clothes
Comments: Upperback/traps/rear delts were sore coming into today's workout. Good workout still. Nothing crazy or special, just continuing my bench progression scheme.

[Ownster8932]

Squat Day- 03/02/2018
Warm Up:
3 Rounds:
Goblet Squats x5-10
Lateral Step Up x5
RDL x5
BB Squat x3
Low Box Jump x2
Mobility

French Contrast:
1a. 6x2 5-6 Second Eccentric Back Squat @ 215, 225, 235, 245, 255, 255
1b. 6x2 20" Stiff-Legged Box Jumps
1c. 6x2 35-lb BB Squat Jumps (16.3-18.7")
1d. 6x2 Full Squat Jump (20.5-27.1")

Push Press + Power Jerk/Weighted GHD Russian Twists:
3x(3+3) @ 175
3x10 @ 25-lb plate

Forward/Backward Ankle Strengthening & Stability/GHD Weighted Anti-Rotation:
3 Rounds
3x4/arm @ 25-lb DB

Bodyweight: 216 PM with clothes
Comments: Pretty good workout. Nothing special, but nothing terrible either. I'm liking these anti-rotation exercises I started doing. I feel them pretty well in my hammies.

[Ownster8932]

Deadlift Day- 03/04/2018
Warm Up:
3 Rounds:
Goblet Squats x5-10
Lateral Step Up x5
TB DL x3
Low Box Jump x2
Mobility

French Contrast:
1a. TB DL 5x3 @ 350, 375, 405, 405, 405
1b. Static Squat Jump 5x2 (26.9-29.5")
1c. Weighted Sled Push Sprints 5x15m w/ 1 plate
1d. Broad Jump 5x2

3-Position Power Cleans/Weighted GHD Russian Twists:
165, 175, 175
3x10 @ 25-lb plate

Forward/Backward Ankle Strengthening & Stability/Weighted GHD Antirotation:
3 Rounds
3x4/leg w/ 25-lb DB

Bodyweight: 210.8 AM no clothes/214.4 post gym in clothes
Comments: Really happy with how the workout went. I did a couple of approach jumps and finally hit over 30"! Got 30.6" on my last jump of the day. So first short-term milestone hit for jumping acquired.