Ownster's New Training Log

**Ownster8932** · 03-07-2018, 05:43 PM

Squat Day- 03/07/2018
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. 5x3 5-6 Second Eccentric Back Squat @ 215, 225, 235, 235, 235
1b. 5x2 Static Squat Jumps (26.9-29.3")
1c. 5x2 35-lb BB Squat Jumps (18-22")
1d. 5x2 Full Squat Jump (24-27")

3-Position Cleans/Weighted GHD Russian Twists:
3x3 @ 165, 175, 185
3x10 @ 25-lb plate

Weighted GHD Antirotations/Step Ups:
3x5/leg @ 25-lb DB
2x8/leg

Bodyweight: 213 AM no clothes/217 PM with clothes

**Ownster8932** · 03-07-2018, 06:04 PM

Bench Day- 03/07/2018
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
220x12
185x11

Incline Bench/Ez-Bar Curls:
135x5
155x5
175x5
/3x10 @ 50, 70, 70

Straight-Arm Pulldowns/Single-Arm Pulldowns:
3x10
3x10

Face Pulls/BTN Press:
3x10
3x10

Light Cardio:
11 Mins

Bodyweight: 215 AM with no clothes/220 PM with clothes. Definitely going in the wrong direction here, lol.

**Ownster8932** · 03-09-2018, 05:02 PM

Squat Day- 03/09/2018
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. 3-Second Isometric Squats 6x3 @ 215, 225, 235 (4)
1b. 24" Stiff-Legged Box Jumps 6x2
1c. BB Squats w/ 12.5% 6x2 (17.8-19.0")
1d. Full Pause Squat Jumps 6x2 (24.2-25.8")

Push Press + Power Jerk/Weighted GHD Russian Twists:
3+3 @ 170, 175, 180
3x10 @ 25-lb plate

Front/Backwards Ankle Strengthening-Stability/Weighted GHD Antirotations:
3 Rounds
3x5/leg w/ 25-lb DB

Bodyweight: 212.4 AM no clothes/215.6 PM with clothes
Comments: First workout on the second block, with a focus on isometrics. I'm doing my isometric holds at the quarter-squat position (basically the same joint angles that I jump from). Good workout. These 3+3 Push Press + Power Jerks are pretty damn fatiguing, especially after those squats (my dip on my PP/PJ is the same dip on my jumps, and thus, where I was pausing on those isometrics).

**Ownster8932** · 03-11-2018, 04:21 PM

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

Bench:
175x5
195x5
215x5
225x10
195x10 (paused)

Hammer Strength Chest/Ez-Bar Curls:
3x10
3x10

Hammer Strength Incline Chest/Cable Curls:
3x10
3x10

Light Cardio:
12 mins

Bodyweight: 211.4 AM no clothes

**Ownster8932** · 03-11-2018, 04:27 PM

Deadlift Day- 03/11/2018
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 @ 375, 405, 405, 405, 405
1b. Counter-movement Jump 5x2 (26.2-28.4")
1c. Weighted Sled Push Sprints 5x15m w/ 2 plates
1d. Static Broad Jump 5x2

3-Position Power Cleans/Weighted GHD Russian Twists:
165, 175, 185
3x10 @ 25-lb plate

Lateral Ankle Strengthening & Stability/Weighted GHD Antirotation:
3 Rounds
3x4/leg w/ 30-lb DB

Bodyweight: 212.0 AM no clothes/215.6 PM with clothes
Comments: Felt tired this morning (less sleep than usual last couple of days). CMJ wasn't bad, but was thinking it would be a little higher, but might just be the fatigue. I also increased the weight on the sled by a plate. Static broad jumps felt good. Deadlifts were fine. Power cleans felt iffy, but looked fine on video. I'm really liking these GHD antirotations.

**Ownster8932** · 03-13-2018, 06:07 PM

Squat Day- 03/13/2018
Warm Up:
Goblet Squats x5-10
Lateral Step Up x5
RDL x5
BB Squat x3
Low Box Jump x2
Mobility

French Contrast:
1a. 3-4 Second Isometric Squat 5x3 @ 205 (3), 215, 225
1b. Counter Movement Jump 5x2 (26.5"-31.4")
1c. DB Squat Jump 5x3 @ 25s (17.1"-20.3")
1d. Pogo Hops 4x5

3-Position Clean/Weighted GHD Russian Twists:
3x3 @ 165, 185, 205
3x10 @ 25-lb plate

Bodyweight: 212.4 AM no clothes/216.6 PM with clothes

**Ownster8932** · 03-14-2018, 05:15 PM

Bench Day- 03/14/2018
Warm Up:
3 Rounds:
DB Lateral Raise x10
DB Row x10
Face Pull x10
Bench x5-10
Mobility

Bench:
175x5
195x5
215x5
225x12
185x15

Incline Bench/Ez-Bar Curls:
135x5
165x5
175x5
185x10
135x10
---
3x10 @ 50

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

DB Farmer's Walk:
10 mins @ 3.6 mph w/ 10s

Bodyweight: 213.0 AM no clothes/215.6 PM with clothes

**Ownster8932** · 03-18-2018, 11:38 AM

Squat Day- 03/16/2018
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. 3-Second Isometric Squats 6x2 @ 225, 230, 235, 240, 245, 250
1b. 24" Stiff-Legged Box Jumps 6x2
1c. BB Squats w/ 12.5% 6x2 (16.4-19.4")
1d. Full Pause Squat Jumps 6x2 (24.7-25.9")

Push Press + Power Jerk/Weighted GHD Russian Twists:
2+2 @ 135, 155, 175, 185, 195
3x10 @ 25-lb plate

**Ownster8932** · 03-18-2018, 11:50 AM

Deadlift Day- 03/18/2018
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 @ 405, 405, 405, 405, 405
1b. Counter-movement Jump 5x2 (27.6-29.0")
1c. Weighted Sled Push Sprints 5x15m w/ 2 plates
1d. Static Broad Jump 5x2

2-Position Power Clean/Weighted GHD Russian Twists:
135, 165, 165, 175, 175
3x10 @ 25-lb plate

Foward/Backward Ankle Strengthening-Stability/Weighted GHD Antirotations:
3 Rounds
3x4/leg @ 30-lb DB

Bodyweight: 217.0 PM with clothes

**Ownster8932** · 03-20-2018, 07:39 PM

Bench Day- 03/20/2018
Warm Up:
3 Rounds:
DB Lateral Raise x10
DB Row x10
Face Pull x10
Bench x5-10
Mobility

Bench:
175x5
190x5
205x5
215x5
230x10
200x8 (paused)
185x10

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

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

Light Cardio:
7 mins

**Ownster8932** · 03-22-2018, 12:53 PM

Squat Day- 03/21/2018
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. 3-4 Second Isometric Squat 5x3 @ 205 (2), 215 (3)
1b. Counter Movement Jump 5x2 (26.1-28.2")
1c. DB Squat Jump 5x3 @ 25s (17.5-18.6")
1d. 24" Stiff-Legged Box Jumps 5x2

2-Position Cleans/Weighted GHD Russian Twists:
135, 165, 185, 195, 205
3x10 @ 25-lb plate

2-Position Cleans/Weighted GHD Antirotations:
185, 185, 185
3x4/leg @ 30-lb DB

Bodyweight: 217.0 PM with clothes

**Ownster8932** · 03-24-2018, 12:24 PM

Bench Day- 03/24/2018
Warm Up:
3 Rounds:
DB Lateral Raise x10
DB Row x10
Face Pull x10
Bench x5-10
Mobility

Bench:
165x3
185x3
205x3
215x3
230x11
185x15

Incline Bench/Ez-Bar Curls:
135x3
165x3
185x3
195x5
-----
3x10 @ 50, 60, 70

Tricep Pushdowns/Cable Curls:
3x10
3x10

DB Lateral Raise/DB Hammer Curls:
3x10
3x10

Light Cardio:
15 mins

Bodyweight: 219 PM with clothes

**Ownster8932** · 03-25-2018, 09:51 AM

Deadlift Day- 03/25/2018
Warm Up:
3 Rounds:
Goblet Squats x5-10
Lateral Step Up x5
TB DL x3
Low Box Jump x2
Mobility

French Contrast:
1 set:
TB DL 365x3
Counter-Movement Jump x2
Sled Push Sprint x 2 plates

2-Position Power Clean + Push Press + Power Jerk:
3 @ 135

Bodyweight: 215.2 AM no clothes

**Ownster8932** · 03-30-2018, 05:45 PM

Squat Day- 03/27/2018
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. 3-Second Isometric Back Squat 3x3 @ 165, 185, 205
1b. 24" Stiff-Legged Box Jump 3x3
1c. DB Squat Jump 1x3
1d. Full Squat Jump

2-Position Clean + Push Press + Power Jerk:
135
135
135

**Ownster8932** · 03-30-2018, 05:53 PM

Bench Day- 03/28/2018
Warm Up:
3 Rounds:
DB Lateral Raise x10
DB Row x10
Face Pull x10
Bench x5-10
Mobility

Bench:
185x3
205x3
215x3
225x3
235x8
205x8 (paused)

Hammer Strength Horizontal Pull:
3x10

Hammer Strength Vertical Pull:
3x10

Farmer's Walks:
10.5 mins/0.55 miles @ 15-lb DBs

Bodyweight: 211.4 AM no clothes

**Ownster8932** · 03-30-2018, 06:07 PM

Squat Day- 03/30/2018
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. Back Squat 6x3 @ 215, 220, 225, 230, 235, 240
1b. Stiff-Legged Box Jumps 5x3 @ 24" (2), 26" (3)
1c. BB Squat Jump 5x3 @ 15%
1d. Drop Squat Jump 5x2

Push Press + Power Jerk (2+2)/Weighted GHD Russian Twists:
135
165
185
190
---
3x10 @ 25-lb plate

Front/Backwards Ankle Strengthening-Stability/Weighted GHD Antirotations:
3 Rounds
3x5/leg @ 20-lb DB

Farmer's Walks:
11 mins/0.60 miles @ 15-lb DBs

Bodyweight: 213.2 PM with clothes

**Ownster8932** · 04-01-2018, 03:47 PM

Deadlift Day- 04/01/2018
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 @ 365, 405, 425, 425, 425
1b. One-Step Jump 5x2 (28.2"-31.9")
1c. Weighted Sled Push Sprint 5x10m
1d. Cannonball Broad Jump 5x3

2-Position Power Clean:
5x(2+2) @ 135

Lateral Ankle Strengthenin/Stability/Weighted GHD Russian Twists:
3 rounds
3x10 @ 25-lb plate

Farmer's Walks:
11.5 mins/0.575 miles @ 15-lb DBs

Bodyweight: 209.6 AM no clothes

**Ownster8932** · 04-03-2018, 05:27 PM

Bench Day- 04/03/2018
Warm Up:
3 Rounds:
DB Lateral Raise x10
DB Row x10
Face Pull x10
Bench x5-10
Mobility

Bench:
185x3
205x3
215x3
225x3
235x10
185x15

Incline Bench:
135x3
165x3
185x3
205x7

Hammer Strength Incline Chest:
3x10

Tricep Pushdowns/Cable Curls:
3x10
3x10

Farmer's Walks:
10 mins/0.50 miles @ 15-lb DBs

Bodyweight: 212.4 lbs AM no clothes

**Ownster8932** · 04-04-2018, 06:38 PM

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

Back Squat/Press in Snatch:
165x3
185x3
205x3
215x3
4x3 @ 225
-----
4x5

RDLs:
185x5
205x5
2x5 @ 215

BB Lateral Step Up:
45x10
65x10
75x10

Farmer's Walk:
11.5 min/0.575 miles @ 15-lb DBs

Bodyweight: 210.0 AM no clothes/216.6 PM with clothes

**Ownster8932** · 04-06-2018, 05:01 PM

Squat Day- 04/06/2018
Warm Up:
3 Rounds:
Goblet Squats x5-10
Lateral Step Up x5
RDL x5
BB Squat x3
Mobility

French Contrast:
1a. Back Squat 5x3 @ 225, 235, 245, 255, 265
1b. One-Step Vertical Jump 5x2 (28.0-29.0")
1c. BB Squat Jump/DB Squat Jump 5x3 @ 10%/25-lb DBs
1d. Drop Squat Jump 5x2 (23.2-26.2")

Push Press + Power Jerk:
1-Minute Rest:
135
135
145
145
155
155
165
165
175
185

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

Bodyweight: 211.0 AM no clothes/214.0 PM with clothes

**Ownster8932** · 04-07-2018, 11:31 AM

Bench Day- 04/07/2018
Warm Up:
3 Rounds:
DB Lateral Raise x10
DB Row x10
Face Pull x10
Bench x5-10
Mobility

Bench:
185x3
205x3
220x3
230x3
240x8
200x10 (paused)

Close-Grip Bench/Ez-Bar Curls:
3x10 @ 135, 155, 175
3x10 @ 50, 60, 70

DB Bench:
3x10 @ 50s, 60s, 70s

Light Cardio:
15 mins

Bodyweight: 209.6 AM no clothes

**Ownster8932** · 04-09-2018, 01:24 PM

Deadlift Day- 04/08/2018
Warm Up:
Goblet Squats x5-10
Lateral Step Up x5
TB DL x3
Mobility

French Contrast:
1a. TB DL @ 365, 405, 425, 445, 445
1b. One-Step Vertical Jump 5x2 (28.6-30.9")
1c. Weighted Sled Push 5x10m
1d. Cannonball Broad Jump 5x3

2-Position Power Clean:
1-Minute Rest:
135, 135, 145, 145, 155, 155, 165, 165, 175, 175

Lateral Ankle Strengthening & Stability/GHD Glute-Ham Raises:
3 Rounds
3x5

Bodyweight: 211.0 AM no clothes

**Ownster8932** · 04-10-2018, 04:55 PM

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

Bench:
185x3
205x3
225x3
240x10

Incline Bench:
165x3
185x3
205x3
215x3
185x8

DB Flat:
3x10 @ 50, 60, 70

Tricep Pushdowns/Cable Curls:
3x10
3x10

Farmer's Walks:
0.25 mi/5 mins @ 20-lb DBs

Bodyweight: 211.0 AM no clothes/216.0 PM with clothes

**Ownster8932** · 04-17-2018, 04:26 PM

Squat Day- 04/14/2018
Warm Up:
3 Rounds:
Goblet Squats x5-10
Lateral Step Up x5
RDL x5
BB Squat x3
Mobility

French Contrast:
1a. 5-6 Second Eccentric Back Squat 4x1 @ 270
1b. One-Step Vertical Jump 4x2
1c. DB Squat Jump 4x3
1d. Drop Squat Jump 4x2

Bodyweight: 210.4
Comments: Was pressed for time and was not feeling great, so just cut the workout after French contrast.

**Ownster8932** · 04-17-2018, 05:20 PM

Bench Day- 04/15/2018
Warm Up:
3 Rounds:
DB Lateral Raise x10
DB Row x10
Face Pull x10
Bench x5-10
Mobility

Bench:
Bench:
185x3
205x3
225x3
245x7
245x5
205x10 (paused)

Hammer Strength Horizontal Pull/Hammer Strength Vertical Pull:
3x10
3x15

Light Cardio:
8 Mins

**Ownster8932** · 04-17-2018, 05:40 PM

Deadlift Day- 04/16/2018
Warm Up:
3 Rounds:
Goblet Squats x5-10
Lateral Step Up x5
TB DL x3
Mobility

French Contrast:
1a. TB DL 4x2-3 @ 405, 425 (3)
1b. 3-Step Jump 4x2 (28.6"-31.3")
1c. KB Squat Jump 4x3 (20.7"-22.2")
1d. Two-Way Broad Jump 4x3

Bodyweight: 207.4 AM no clothes/212.2 PM with clothes

**Ownster8932** · 04-17-2018, 06:09 PM

Bench Day- 04/17/2018
Warm Up:
3 Rounds:
DB Lateral Raise x10
DB Row x10
Face Pull x10
45-Degree Back Extension x10
Bench x5-10
Mobility

Bench:
185x3
205x3
225x3
245x3
245x7
225x5

Incline Bench/Ez-Bar Curls:
135x3
160x3
180x3
200x3
210x3
220x3
185x10
-----
3x10 @ 60, 70, 70

Horizontal Hammer Strength:
3x10

Vertical Hammer Strength:
3x10

Horizontal Hammer Strength:
3x10

Bodyweight: 207.2 AM no clothes/214.2 PM with clothes

**Ownster8932** · 04-20-2018, 05:23 PM

Squat Day- 04/18/2018
Warm Up:
3 Rounds:
Goblet Squats x5-10
Lateral Step Up x5
RDL x5
BB Squat x3
Mobility

5-6 Second Eccentric Back Squat/Stiff-Legged Box Jumps:
4x2 @ 245
4x2 @ 20" box

2-Position Power Clean:
1-min rest:
135
140
145
150
155
160
165
170
170
170

Step Ups/GHD GHRs:
3x5 @ 95
3x5

Bodyweight: 206.6 AM no clothes

**Ownster8932** · 04-20-2018, 05:55 PM

Squat Day- 04/20/2018
Warm Up:
3 Rounds:
Goblet Squats x5-10
Lateral Step Up x5
RDL x5
BB Squat x3
Mobility

French Contrast:
1a. 5-6 Second Eccentric Back Squat 6x1 @ 235, 255, 270 (4)
1b. Seated Stiff-Legged Box Jumps 6x3 @ 22"
1c. KB Squat Jumps 5x3 (20.0"-23.5")
1d. Drop Squat Jumps 5x2 (23.6"-24.7")

Back Squats/Weighted GHD Russian Twists:
3x3 @ 270, 250, 230
3x10 @ 25-lb plate

Front/Back Ankle Strengthening & Stability/GHD Back Extensions:
3 Rounds
3x10

Bodyweight: 207.8 AM no clothes/212.2 PM with clothes

**Ownster8932** · 04-23-2018, 06:14 AM

Bench Day- 04/21/2018
Warm Up:
DB Lateral Raise x10
DB Row x10
Face Pull x10
Bench x5-10
Mobility

Bench:
185x3
215x3
235x3
250x6
250x4
185x10 (paused)

Close-Grip Bench/Ez-Bar Curls:
140x10, 160x10, 180x8
3x10 @ 50, 60, 70

Light Cardio:
15 mins

Bodyweight: 207.8 AM no clothes/212.2 PM with clothes

Thread: Ownster's New Training Log

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