Ownster's New Training Log

**Ownster8932** · 10-03-2018, 07:26 PM

10/03/2018
Slow-Eccentric Back Squats:
45x5
95x3
135x3
165x3
175x3
5x3 @ 190

Flat Bench:
45x10
105x5
155x5
165x5
5x8 @ 175

Hammer Strength Vertical Pull:
2x10

**Ownster8932** · 10-05-2018, 07:12 PM

Light Upper Body- 10/04/2018
Hammer Strength Horizontal Pull:
3x10

Hammer Strength Incline Chest:
4x10

Hammer Strength Vertical Pull:
3x10

Hammer Strength Decline Chest:
3x10

Face Pulls:
3x10

Cable Curls:
3x12

Incline Cable Flies:
3x10

Decline Cable Flies:
3x10

**Ownster8932** · 10-06-2018, 02:01 PM

Isometric Leg Day- 10/05/2018
Isometric Back Squat/Seated Stiff-Legged Vertical Jump/Medball Slams
1a. 5x3 @ 190 w/3-second hold
1b. 5x3 @ 20"
1c. 5x3 @ 14-lb ball

Pause Hang Clean + Pause Power Jerk:
5x(3+3) @ 145

Forward + Backward Ankle Strengthening & Stability:
3x5

**Ownster8932** · 10-06-2018, 02:03 PM

Upper Body- 10/06/2018
Snatch-Grip BTN Press:
45x10
65x5
75x5
85x5
3x5 @ 90
90x10

Flat Bench:
45x5
105x5
155x5
165x10
185x10
195x8
215x6
225x8
155x15

BB Row:
5x8 @ 115

Hammer Strength Vertical Pull:
2x10

**Ownster8932** · 10-07-2018, 11:38 AM

Explosive Lower Body- 10/07/2018
Contrast:
1a. TB DL 7x3 @ 340
1b. Drop Jump 6x3 (28.0"-30.7")
1c. Medball Throw 6x3 @ 20-lb ball

Contrast 2:
2a. Slow-Eccentric TB DL 3x8 @ 145
2b. Kneeling Jump + Broad Jump 3x(3+3)
2c. Chin Ups 3x4

Lateral Ankle Strengthening & Stability/McGill Big 3:
3x5/direction
3x2/side

Bodyweight: 208.4 AM no clothes

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

Light Lower Body- 10/09/2018
Back Squat/Chin Ups:
5x7 @ 165
5x4
1-min rest

RDLs:
5x7 @ 165

**Ownster8932** · 10-15-2018, 03:46 PM

Upper Body- 10/10/2018
Snatch-Grip BTN Press:
45x10
65x5
75x5
85x5
90x5
95x5
100x5
100x10

Flat Bench:
45x10
105x5
155x5
165x5
4x5 @ 170

BOR:
5x8 @ 125

**Ownster8932** · 10-30-2018, 06:11 PM

Light Upper Body- 10/29/2018
Hammer Strength Horizontal Pull/Hammer Strength Flat Chest:
3x10
3x10

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

Face Pulls/Tricep Rope Pulldowns:
3x10
3x10

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

**Ownster8932** · 10-30-2018, 06:28 PM

Light Lower Body- 10/30/2018
Back Squats/Chin Ups:
5x5 @ 175
5x5
1-min break

RDLs:
5x5 @ 175 w/1-min rest

DB Lunges/GHD Back Extensions:
3x8 w/25s
3x8

**Ownster8932** · 10-31-2018, 06:56 PM

Upper Body- 10/31/2018
Flat Bench:
45x10
95x5
135x3
185x3
185x2
205x3
10x3 @ 225

Arnold Press:
40x8
4x8 @ 50s

Decline Cable Flies:
5x8

**Ownster8932** · 11-02-2018, 05:13 PM

Explosive Lower Body- 11/02/2018
Contrast:
1a. TB DL 7x3 @ 345
1b. Vertical Jumps 3x2/GHD Russian Twists 3x10 @ 25-lb plate
1c. Medball Slams 7x3 @ 14-lb ball

Power Clean + Power Jerk:
3x(3+3) @ 135

KB Swing:
3x5 @ 70-lb

Comments: Over 2 weeks since last heavy/explosive lower-body day due to being on vacation with no gym access. Only did 3 sets of jumps to ease back into it. Strength felt good, but jumps did not. Felt heavy and sluggish.

**Ownster8932** · 11-03-2018, 12:27 PM

Full Body- 11/03/2018
Snatch-Grip BTN Press:
45x10
65x5
5x5 @ 85
85x10

Flat Bench:
45x10
105x5
155x5
5x10 @ 165

TB DL:
4x10 @ 135

Hammer Strength Vertical Pull:
2x10

Bodyweight: 205.4 AM no clothes

**Ownster8932** · 11-04-2018, 09:53 AM

Explosive Lower Body- 11/04/2018
Warm Up:
3 Rounds:
Goblet Squats x5-10
Step Up x5
KB Swing x5
Back Squat x3-5
Mobility

Contrast:
1a. Slow-Eccentric Back Squat x2 @ 185, 195, 205, 215, 225, 235
1b. Seated Stiff-Legged Box Jump 6x2 @ 24"
1c. Underhand Medball Toss 6x3

Power Clean + Power Jerk:
135
155
165
175
185
195
205

Lateral Ankle Strengthening & Stability/Weighted GHD Russian Twists:
3x5/direction
3x10 @ 25-lb plate

Slow-Eccentric Leg Curls:
3x8

Bodyweight: 207.4 AM no clothes

**Ownster8932** · 11-07-2018, 08:04 PM

Light Full Body- 11/07/2018
Back Squats:
5x6 @ 175 w/1-min rest

Snatch-Grip BTN Press:
45x10
65x5
85x5
90x5
3x5 @ 95
95x10

Flat Bench:
45x10
105x5
165x5
5x8 @ 165

Hammer Strength Vertical Pull:
3x10

**Ownster8932** · 11-08-2018, 05:31 PM

Upper Body- 11/08/2018
Hammer Strength Horizontal Pull:
3x10

Hammer Strength Vertical Pull:
3x10

Face Pulls:
3x10

Incline Bench:
45x10
95x5
135x5
165x5
4x5 @ 185
185x8

Decline Bench:
5x10 @ 145 w/1-min rest

Slow Ez-Bar Curls:
3x10 @ 60

Tricep Rope Pulldowns:
3x10

Cable Curls:
3x10

Farmer's Walk:
20 min @ 3 mph w/ 10-lb DBs

**Ownster8932** · 11-09-2018, 06:33 PM

Explosive Lower Body- 11/09/2018
Contrast:
1a. TB DL 5x3 @ 425
1b. Pause Vertical Jump 5x2 (29.0-32.8")
1c. Medball Slams 5x3 @ 20-lb ball

Power Clean + Power Jerk:
135
160
170
180
185
200

Contrast 2:
2a. KB Swings 3x5 @ 80-lb
2b. Kneeling Jump + Broad Jump 3x(3+3)
2c. Explosive Chin Up 3x3

Lateral Ankle Strengthening & Stability/Weighted GHD Russian Twists:
3x5/direction
3x10 @ 25-lb plate

Comments: Felt good. First heavy DL day since the day before I left for my trip. Wasn't sure how the weight would feel, but was able to hit the same numbers as before I left without too much difficulties. I think 32.8" is a PR for paused vertical jump.

**Ownster8932** · 11-10-2018, 01:53 PM

Upper Body- 11/10/2018
OHP:
45x10
65x5
85x3
4x5 @ 95
95x10

Slow-Eccentric Bench:
45x10
105x5
155x5
165x3
170x3
190x3
210x3
220x3
230x3
240x5

Face Pulls:
3x10

Hammer Strength Vertical Pull:
2x10

**Ownster8932** · 11-12-2018, 04:58 PM

Explosive Lower Body- 11/11/2018
Contrast:
1a. Slow-Eccentric Back Squats 6x2 @ 180, 200, 210, 220, 230, 240
1b. Seated Stiff-Legged Box Jumps 4x3 @ 24"
1c. Underhand Medball Toss 4x3

Power Clean/Medball Dunk:
135x2
155x2
160x2
165x2
170x2
-----
5x2 @ 10-lb ball

Forward & Backward Ankle Strengthening & Stability/Slow-Eccentric Leg Curls:
3 x5/direction
3x8 @ 65

**Ownster8932** · 11-12-2018, 05:03 PM

Light Upper Body- 11/12/2018
Hammer Strength Horizontal Pull/Hammer Strength Incline Bench:
3x10
3x10

Hammer Strength Vertical Pull:
3x10

Hammer Strength Vertical Pull 2:
3x10

Hammer Strength Decline Bench:
3x10

DB Lateral Raise/EZ-Bar Curl:
3x10 @ 15s
3x10 @ 60

Face Pulls:
3x10

Decline Cable Flies:
3x12

Stair Stepper:
5 min @ 7

**Ownster8932** · 11-13-2018, 04:34 PM

Light Lower Body- 11/13/2018
Back Squat/Chin Ups:
5x7 @ 175
5x4
1-min rest

RDLs:
5x7 @ 175

DB Lunges:
3x8/leg @ 25s

**Ownster8932** · 11-15-2018, 08:09 PM

Upper Body- 11/14/2018
OHP:
45x10
65x5
65x5
85x5
85x5
4x5 @ 100
100x10

Slow-Eccentric Bench:
65x10
115x5
165x5
170x5
190x5
210x5
220x5
220x5
165x15

BB Row:
5x6 @ 165

Face Pulls:
3x10

**Ownster8932** · 11-16-2018, 04:11 PM

Explosive Lower Body- 11/16/2018
Contrast:
1a. TB DL 7x3 @ 345
1b. Pause Vertical Jump 6x2 (29.0"-31.6")
1c. Medball Slams 6x3 @ 14-lb ball

Power Clean + Power Jerk:
5x3 @ 135

**Ownster8932** · 11-17-2018, 11:55 AM

Light Upper Body- 11/17/2018
Stair Stepper on Forefoot:
7 mins

Hammer Strength Horizontal Pull:
3x10

Hammer Strength Incline Press:
3x10

Hammer Strength Vertical Pull:
3x10

Hammer Strength Decline Press:
3x10

Face Pull:
3x10

Cable Decline Flies:
3x10

Stair Stepper on Forefoot:
6 mins

**Ownster8932** · 11-18-2018, 10:49 AM

Explosive Lower Body- 11/18/2018
Contrast:
1a. Slow-Eccentric Back Squat 5x2 @ 205, 215, 225, 235, 245
1b. Seated Stiff-Legged Box Jumps @ 24" 5x3
1c. Underhanded Medball Toss 5x3 @ 20-lb ball

Contrast 2:
2a. Power Cleans 6x2 @ 135, 160, 165, 170, 175, 180
2b. Medball Dunks 6x2 @ 12-lb ball (19.9"-20.5")
2c. GHD Weighted Russian Twists 3x10 @ 25-lb plate

Slow-Eccentric Leg Curls/Face Pulls:
3x8 @ 70
3x10

**Ownster8932** · 11-21-2018, 04:20 PM

Upper Body- 11/20/2018
Stair Stepper on Forefoot:
20 mins

OHP:
45x6
45x5
75x5
95x5
2x5 @ 105

Flat Bench/BB Row:
55x10
105x5
155x5
165x3
175x3
195x3
215x3
225x3
245x3
-----
5x6 @ 135

**Ownster8932** · 11-21-2018, 04:23 PM

Explosive Lower Body- 11/21/2018
Contrast:
1a. TB DL 5x3 @ 430
1b. 12" Drop Jump + 24" Stiff-Legged Box Jump 5x2
1c. Medball Slams 5x3 @ 20-lb ball

Contrast 2:
2a. KB Swings 3x5 @ 80-lb
2b. Kneeling Jump + Broad Jump 3x(3+3)
2c. Chin Ups 2x3, 1x6

Weighted GHD Russian Twists/DB Lunges:
3x10 @ 25-lb plate
3x8/leg @ 25s

Face Pulls:
3x15

Slow-Eccentric Leg Curls:
3x8 @ 75

Stair Master on Forefoot:
300 steps

Farmer's Walk:
20 mins @ 3.1 mph w/ 10s

**Ownster8932** · 11-24-2018, 06:40 AM

Light Upper Body- 11/22/2018
BTN OHP:
3x10 @ bar

Flat Bench:
45x10
95x5
135x3
5x15 @ 135

Bent-Over Row:
5x10 @ 135

BB Curls:
5x10 @ bar

DB Curls:
5x10 @ 25s

**Ownster8932** · 11-24-2018, 06:41 AM

Light Lower Body- 11/23/2018
Back Squats:
5x8 @ 175

RDLs:
5x8 @ 175

DB Lunges:
3x8/leg @ 25s

**Ownster8932** · 11-24-2018, 08:38 AM

Upper Body- 11/24/2018
BTN Press:
3x10 @ bar

Flat Bench:
45x10
95x5
135x5
185x3
195x3
205x3
215x3
225x3
235x3
245x3
255x3
265x5
225x5
185x15

DB Row/Ski Hops:
3x10 @ 25s
3x1-min

**Ownster8932** · 11-25-2018, 12:11 PM

Explosive Lower Body- 11/25/2018
Contrast:
1a. Slow-Eccentric Back Squat 5x2 @ 210, 220, 230, 240, 250
1b. Pause Vertical Jump 5x2 (28.0"-30.8")
1c. Underhand Medball Toss 5x3 @ 20-lb

Power Clean + Medball Dunk:
5x3 @ 170
5x3 @ 10-lb ball

Slow-Eccentric Leg Curls:
3x8 @ 80

Bodyweight: 211.0 AM no clothes

Thread: Ownster's New Training Log

Thread Tools

Search Thread

Bookmarks

Bookmarks

Posting Permissions