Ownster's New Training Log

**Ownster8932** · 04-23-2018, 06:25 AM

Deadlift Day- 04/23/2018
Warm Up:
3 Rounds:
Goblet Squats x5-10
Lateral Step Up x5
TB DL x3
Mobility

French Contrast:
1a. TB DL 4x2 @ 405 (2), 425(2)
1b. 3-Step Jump 4x2 (27.5"-30.8")
1c. Weighted Sled Push Sprints 4x10m w/ 3 plates
1d. Two-Way Broad Jump 4x3

2-Position Power Cleans:
7 @ 135

GHD GHRs/Slow-Eccentric Goblet Squats:
3x5
3x10 @ 25-lb DB

Lateral Ankle Strengthening/Stability:
3 Rounds

Farmer's Walks:
11 mins/0.55 mi/3.1 mph @ 15-lb DBs

Bodyweight: 208.4 AM no clothes/212.0 PM with clothes

**Ownster8932** · 04-25-2018, 05:13 PM

Squat Day- 04/24/2018
Warm Up:
3 Rounds:
Goblet Squats x5-10
Lateral Step Up x5
RDL x5
BB Squat x3
Mobility

Contrast:
1a. 5-6 Second Eccentric Back Squat 4x2 @ 245, 250, 255, 255
1b. Approach Vertical Jump 4x2 (27.7"-28.7")

Back Squats/Weighted GHD Russian Twists:
255x3
235x4
215x5
3x10 @ 25-lb plate

**Ownster8932** · 04-25-2018, 05:16 PM

Bench Day- 04/25/2018
Warm Up:
3 Rounds:
DB Lateral Raise x10
DB Row x10
Face Pull x10
Bench x5-10
Mobility

Bench:
185x3
215x3
230x3
240x3
250x6
250x4

Incline Bench/Ez-Bar Curls:
145x3
165x3
185x3
205x3
215x6
185x6 (paused)

Hammer Strength Horizontal Pull:
3x10

Hammer Strength Horizontal Pull:
3x10

Hammer Strength Vertical Pull:
3x10

Bodyweight: 208.6 AM no clothes/212.2 PM with clothes

**Ownster8932** · 04-29-2018, 09:15 AM

Squat Day- 04/29/2018
Warm Up:
3 Rounds:
Goblet Squats x5-10
Lateral Step Up x5-8
RDL x5-8
BB Squat x3
Mobility

French Contrast:
1a. 5-6 Second Eccentric Back Squat 4x1 @ 270, 275, 280, 285
1b. Seated Stiff-Legged Box Jump 4x3 @ 20", 20", 22", 22"
1c. KB Squat Jump 4x3 (19.0-22.3")
1d. Drop Squat Jump 4x2 (23.1"-25.5")

Back Squats/Weighted GHD Russian Twists:
3x2/3/4 @ 285, 265, 245
3x10 @ 25-lb plate

Push Press + Power Jerk
1-Min Rest:
135-195 w/ 5-lb increments

Forward/Backward Ankle Strengthening/Stability/Step Ups:
3 rounds
3x8/leg

Bodyweight: 210.8 AM no clothes/215.2 PM with clothes

**Ownster8932** · 04-29-2018, 12:05 PM

Bench Day- 04/29/2018
Warm Up:
3 Rounds:
DB Lateral Raise x10
DB Row x10
Face Pull x10
Bench x5-10
Mobility

Bench:
185x3
215x3
235x3
245x3
255x4
255x4
225x8
190x7 (paused)

Close-Grip Bench/Ez-Bar Curls:
3x10 @ 135
3x10 @ 60, 70, 70

Horizontal Pull Hammer Strength:
3x10

Vertical Pull Hammer Strength:
3x10

Bodyweight: 208.6 AM no clothes

**Ownster8932** · 05-01-2018, 05:36 PM

Squat Day- 05/01/2018
Warm Up:
3 Rounds:
Goblet Squats x5-10
Lateral Step Up x5-8
RDL x5-8
BB Squat x3
Mobility

5-6 Second Eccentric Back Squat/Approach Jump:
4x2 @ 245, 255, 260, 260
4x2 (27.5"-29.0")

Back Squats/Weighted GHD Russian Twists:
245x5
225x3
-----
3x10 @ 25-lb plate

Power Clean + Clean:
1-Min Rest:
135
140
145
150
155
160
165
170
175
180

GHD GHRs:
3x5

Bodyweight: 210.0 AM no clothes/214.4 PM with clothes

**Ownster8932** · 05-04-2018, 05:10 PM

Bench Day- 05/02/2018
Warm Up:
3 Rounds:
Goblet Squats x5-10
Lateral Step Up x5-8
RDL x5-8
BB Squat x3
Mobility

Bench:
45x10
95x10
3x15 @ 135

Incline Bench/Ez-Bar Curls:
3x10 @ 135
3x10 @ 50

Hammer Strength Chest/Hammer Strength Vertical Pull:
3x10
3x10

Light Cardio:
10 mins

Bodyweight: 210.0 AM no clothes

**Ownster8932** · 05-04-2018, 05:28 PM

Squat Day- 05/04/2018
Warm Up:
3 Rounds:
Goblet Squats x5-10
Lateral Step Up x5-8
RDL x5-8
BB Squat x3
Mobility

French Contrast:
1a. 3-Second Isometric Squat 5x2 @ 245, 250, 255, 255, 245
1b. Seated Stiff-Legged Box Jump 5x3 @ 20", 22"(4)
1c. BB Squat Jump 4x3 @ 10% (19.0"-20.4")
1d. Drop Squat Jump 4x2 (23.1"-25.0")

Pause Jerk + Jerk:
135
145
155
165
175
185
195

Front/Backwards Ankle Strengthening/Stability/Weighted GHD Russian Twists:
3 Rounds
3x10 @ 25-lb plate

Farmer's Walks:
10 mins/3.1 mph/15-lb DBs

Bodyweight: 207.8 AM no clothes/212.2 PM with clothes

**Ownster8932** · 05-05-2018, 11:13 AM

Bench Day- 05/05/2018
Warm Up:
2 Rounds:
DB Lateral Raise x10
DB Row x10
DB Flat Bench x10

DB Flat:
60x10
65x10
70x10
75x10

DB Incline/DB Curls:
4x10 @ 40, 45, 50, 55
4x8,6,5,7 @ 40, 45, 45, 40

DB Flies/DB Iso Curls:
3x10 @ 25-lb
3x8 @ 25-lb

Light Cardio:
15 mins

Bodyweight: 208.4 AM no clothes/213.4 PM with clothes

**Ownster8932** · 05-06-2018, 10:59 AM

Deadlift Day- 05/06/2018
Warm Up:
2 Rounds:
Goblet Squat x 5-10
Lateral Step Up x8
TB DL x3

French Contrast:
1a. TB DL 3x2 @ 405, 435, 435
1b. Approach Vertical Jump 3x2 (27.7"-31.8")
1c. Weighted Sled Sprint 3x10m
1d. Kneeling Jump + Broad Jump 3x(3+3)

GHRs/Weighted Sled Push:
3x8, 8, 7
3x20m

KB Swings/DB Lateral Step Up:
3x8
3x8

Bodyweight: 212.0 PM with clothes

**Ownster8932** · 05-09-2018, 05:40 PM

Squat Day- 05/09/2018
Warm Up:
3 Rounds:
Goblet Squats x5-10
Lateral Step Up x5-8
BB Squat x3-5
Mobility

3-Second Isometric Back Squat/Seated Stiff-Legged Box Jumps:
5x3 @ 245
5x3 @ 24"

DB Goblet Squats/KB Swings:
3x10 @ 40
3x10

DB Farmer's Walks:
6x 2min on/1 min off @ 25-lb

Bodyweight: 208.2 AM no clothes/211.4 PM with clothes

**Ownster8932** · 05-13-2018, 08:57 AM

Bench Day- 05/11/2018
Warm Up:
2 Rounds:
Lateral DB Raise x10
DB Row x10
DB Bench x10

DB Bench:
70x5
80x5
85x5
90x5
95x6
95x7

DB Incline/DB Incline Curls:
50x5
55x5
60x5
65x5
70x10
-----
5x6/arm @ 25s

Arnold Press/DB Hammer Curls:
40x5
45x5
50x5
55x5
-----
4x8/arm @ 25s

Bodyweight: 207.2 AM no clothes

**Ownster8932** · 05-31-2018, 06:43 PM

Light Leg Day- 05/30/2018
Warm Up:
3 Rounds:
Goblet Squats x5-10
Lateral Step Up x5-8
BB Squat x3-5
Mobility

Back Squats:
5x7 @ 135 w/ 1-min rest

Cleans/Power Cleans:
135 lbs x 30, 8.5 mins

DB Step Ups/KB Swings:
3x5/leg @ 25-lb each hand
3x10

**Ownster8932** · 06-01-2018, 04:36 PM

Heavy Upper-Body Day- 06/01/2018
Warm Up:
3 Rounds:
DB Lateral Raise x10
DB Row x10
BB Bench x5-10
Mobility

Flat Bench:
185x5
205x5
215x5
225x5
235x5
235x5

Incline Bench/Ez-Bar Curls:
135x5
155x5
165x5
175x5
185x5
195x5
-----
5x10 @ 40

Tricep Pushdown/Cable Curls:
3x10
3x10

Comments: My right bicep/distal bicep tendon got strained at BJJ, so I tried to do some higher-rep light curls to try and help work it out. Didn't really push it on bench. Just wanted to get a bit of weight in my hands.

**Ownster8932** · 06-01-2018, 04:40 PM

Speed Leg Day- 06/01/2018
Warm Up:
3 Rounds:
Goblet Squats x5-10
Lateral Step Ups x5
TB DL x3
Box Jumps x2
Mobility

Contrast:
1a. TB DL 7x3 @ 315
1b. Vertical Jumps 7x2 (27.4"-30.1")
1c. Medball Slams 7x3

RDLs/Sled Pushes:
3x10 @ 135
3x20m @ 3 plates

Suitcase Carries/GHD Back Extensions:
3x5/sidex10m/side @ 45-lb plate
3x10

Bodyweight: 207.4 PM no clothes

**Ownster8932** · 06-03-2018, 07:34 PM

Medium Upper Body Day- 06/03/2018
Warm Up:
3 Rounds:
DB Lateral Raise x10
DB Row x10
DB Bench x10
Mobility

DB Bench:
4x10 @ 60, 65, 70, 75

DB Incline Bench/DB Incline Curls:
4x10 @ 40, 45, 50, 55
4x10 @ 20s

Face Pulls/Single-Arm Pulldowns:
3x15
3x10/arm

Bodyweight: 207.0 AM no clothes/211.0 PM with clothes

**Ownster8932** · 06-10-2018, 04:40 PM

Full-Body Day- 06/04/2018
Hammer Strength Chest/Hammer Strength Back:
3x10
3x10

Face Pulls/Cable Row:
3x10
3x10

Sled Drag/Push/Weighted GHD Russian Twists:
3x10m @ 1/2/3 plates
3x10m @ 1/2/3 plates
3x10 @ 25-lb plate

Sled Drag/Push:
3x10m @ 4/5/6 plates
3x10m @ 4/5/6 plates

Sled Drag/Push/Suitcase Carries:
5x10m @ 5/4/3/2/1 plates
5x10m @ 5/4/3/2/1 plates
5x10m/each hand @ 1 plate

**Ownster8932** · 06-10-2018, 05:07 PM

Leg Day- 06/06/2018
Warm Up:
3 Rounds:
Goblet Squats x5-10
Lateral Step Ups x5
BB Squat x3
Mobility

Front Squat:
165
185
205
10x1 @ 225 w/ 1-min rest

Goblet Squats/KB Swings:
3x10
3x10

GHD Back Extension/DB Lateral Step Ups:
3x 30-Second Holds @ 20-lb bar
3x10/leg @ 20s

**Ownster8932** · 06-10-2018, 05:32 PM

Power Leg Day- 06/08/2018
Warm Up:
3 Rounds:
Goblet Squats x5-10
Later Step Up x8
Snatch DL x3
Mobility

Complex:
1a. Snatch Pull 6x3 @ 135, 165, 185, 205, 225, 225
1b. Stiff-Legged Box Jumps 6x3 @ 22"
1c. Medball Slams 6x3

KB Swings/Broad Jumps:
3x3
3x3

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

**Ownster8932** · 06-10-2018, 05:35 PM

Light Chest/Back Day- 06/09/2018
Hammer Strength Flat Chest/Hammer Strength Horizontal Back:
3x10
3x10

Hammer Strength Incline Chest/Hammer Strength Vertical Back:
3x10
3x10

Hammer Strength Shoulder Press/Face Pulls:
3x10
3x10

**Ownster8932** · 06-10-2018, 05:38 PM

Light Leg Day- 06/10/2018
Warm Up:
3 Rounds:
Goblet Squats x5-10
Later Step Up x8
BB Squat x3
Mobility

Back Squat/Pull Ups:
5x8 @ 135
5x3
1-min rest

DB Lunges/GHD Back Extension:
3x8/leg @ 25s
3x10

**Ownster8932** · 06-11-2018, 04:06 PM

Speed Chest- 06/11/2018
Warm Up:
3 Rounds:
Lateral DB Raise x10
DB Row x10
Bench x5-10
Mobility

Bench:
8x3 @ 210 w/ 1-min rest

Seated Row:
2x10

Single-Arm Pulldown:
2x10

Face Pulls:
2x10

Tricep Pushdown:
2x10

Bodyweight: 205.2 AM no clothes/206.8 PM no clothes

**Ownster8932** · 06-14-2018, 05:15 PM

Metcon- 06/14/2018
Warm Up:
Goblet Squats x5-10
Lateral Step Up x5
TB DL x3
Mobility

Metcon:
5 Rounds:
15 DLs @ 225
20 Box Jumps @ 24" Box
15 Strict Pull Ups

Time: 34:50

**Ownster8932** · 06-14-2018, 05:17 PM

Light Chest Day- 06/14/2018
Warm Up:
2 Rounds:
DB Bench x10
DB Row x10

DB Bench:
3x15 @ 50s w/ 1-min rest

Incline DB Bench/Incline DB Curls:
3x15 @ 40s
3x15 @ 20s

Arnold Press/DB Hammer Curls:
3x15 @ 20s
3x10 @ 20s

DB Lateral Raise:
3x15 @ 12s

Bodyweight: 207.0 PM no clothes

**Ownster8932** · 06-18-2018, 07:10 PM

Light Leg Day- 06/18/2018
Warm Up:
3 Rounds:
Goblet Squats x5-10
Lateral Step Up x5
BB Squat x4
Mobility

Back Squat/Pull Ups:
5x9 @ 135
5x3

DB Lunges/KB Swings:
3x8/leg @ 25-lb DBs
3x10

**Ownster8932** · 06-22-2018, 11:25 AM

Heavy Chest Day- 06/19/2018
Warm Up:
3 Rounds:
Lateral DB Raise x10
DB Row x10
Bench x5-10
Mobility

Bench:
175x5
195x5
215x5
230x5
240x5
240x5

Incline Bench/Ez-Bar Curls:
135x5
155x5
175x5
185x5
195x5
-----
5x5 @ 60, 70, 80, 90, 100

**Ownster8932** · 06-22-2018, 11:29 AM

Power Leg Day- 06/21/2018
Warm Up:
3 Rounds:
Goblet Squats x5-10
Lateral Step Up x5
Snatch DL x3
Mobility

Complex:
1a. Snatch Pulls 5x3 @ 165, 190, 210, 230, 230
1b. Vertical Jump 5x3 (27.7"-28.8")
1c. Medball Slams 5x3

Complex:
1a. KB Swings 3x5
1b. Broad Jumps 3x3
1c. Dead-Hang Explosive Pull Ups 3x3

**Ownster8932** · 06-22-2018, 01:55 PM

Medium Upper Body Day- 06/22/2018
Warm Up:
3 Rounds:
DB Lateral Raise x10
DB Row x10
DB Bench x5-10
Mobility

DB Bench:
75x10
80x10
85x10
85x10

DB Incline/Incline DB Curls:
4x10 @ 50
4x10 @ 20

Arnold Press/DB Hammer Curls:
4x10 @ 40
4x10 @ 20

Cable Row/Tricep Pushdown:
3x10
3x10

Bodyweight: 205.2 AM no clothes

**Ownster8932** · 06-23-2018, 05:22 PM

Heavy Lower Day- 06/23/2018
Warm Up:
3 Rounds:
Goblet Squats x5-10
Lateral Step Up x5
Front Squats x3-5
Mobility

Front Squats:
165
175
185
195
205
215
225
235
245
255
265
275
3x3 @ 225

Power Jerk/Weighted GHD Russian Twists:
135x3
145x3
155x3
165x3
-----
3x10 @ 25-lb plate

DB Lateral Step Up/KB Swings:
3 Rounds:
3x5/leg @ 25-lb DBs
3x10

Bodyweight: 205.2 AM no clothes

**Ownster8932** · 06-25-2018, 03:51 PM

Light Lower Body- 06/25/2018
Warm Up:
3 Rounds:
Goblet Squats x5-10
Lateral Step Up x5
Back Squats x3-5
Mobility

Back Squat/Pull Ups:
5x10 @ 135
5x3
1-Min Rest

Grace:
30 Clean & Jerks @ 135
Time: 8:14

Thread: Ownster's New Training Log

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