Ownster's New Training Log

[Ownster8932]

Decided to make a new log. Other one was 3.5 years old and just felt time to make a new one.

Goals for 2017:
- 405 Olympic BS
- Dunk on 10' rim

Lower Body- 01/02/2017

Paused Front Squat:
45x5
95x5
115x3
135x1
155x1
175x1
185x1
195x1
205x1
215x1
3x3 @ 160

Muscle Clean:
65x3
75x3
85x3

Power Clean:
95x2
115x2
135x2
145
155
165
175
3x3 @ 135

Paused Jump Squat:
3x3 @ bar

Comments: Just been on a 3-week layoff from traveling for the holidays. Prior to that, I was lifting for ~2 months after having a 5-week groin injury. So taking it easy at first and ramping back up steadily while still trying to get quality work in. Today actually felt surprisingly good- morning workout and no food. Weight 210.

[Ownster8932]

Upper Body- 01/03/2017
Flat Bench:
45x10
95x7
135x5
155
175
185
205
225
245
3x5 @ 185

Circuit:
3 Rounds:
DB Flat- 50x10
Weighted Decline Situps- 25x10
Pulldowns- 110x10
Weighted Decline Ab Twists- 25x10/side
Curls- 45x15
Leg Lifts- x10
1-min rest

[Ownster8932]

Lower Body- 01/04/2017
Back Squat:
45x5
95x5
135x3
165x2
185
195
205
215
225
235
245
255
265
3x5 @ 200

Technique Primer- Tall Clean:
65x3
75x3
85x3

Hang Clean:
95x2
105x2
115x2
125x2
135
145
155
165
175
185
195
205
3x3 @ 150

[Ownster8932]

Upper Body- 01/06/2017
Paused Bench:
45x10
95x8
135x5
155x3
175x2
185
195
205
215
225
235
3x3 @ 175

Circuit 1- DB Bench/Weighted Situps/BOR:
3x10 @ 50, 55, 60
3x10 @ 25-lb plate
3x10 @ 135

Circuit 2- BB Upright Row/Weighted Ab Twists/Snatch Press:
3x10 @ bar
3x10 @ 25-lb plate
3x10 @ bar

Circuit 3- Cable Lat Raise/Leg Lifts/Tricep Pushdown:
3x15 @ 10
3x15
3x15 @ 80

Elliptical:
20 mins- first 6 warm up, then 5 sprints of 10 secs over 10 mins, 4-min cooldown

Comments: Felt pretty good. Definitely lost a lot of strength. Drop sets felt really easy, so I will add some volume over time if it continues to feel easy.
Weight: 215

[Ownster8932]

Lower Body- 01/07/2017
Front Squat:
45x5
95x5
135x3
145
155
165
175
185
205
215
225
3x5 @ 170

Technique Primer- Muscle Clean + Tall Clean:
2+2 @ 65, 75, 85

Clean:
95
115
135
155
175
185
3x3 @ 140

Back Squat Jump:
3x3 @ bar

Standing Vertical Jump:
3x3

Comments: AM workout on no food. Felt decent. Weight 213.

[Ownster8932]

Lower Body- 01/09/2017
Pause Squat:
45x5
95x5
135
145
155
165
175
185
195
205
215 (tweaked lower back)
3x3 @ 165

Pause Squat Jump:
3x3 @ bar

Seated Box Jump @ 30":
1x5
2x5 with 5-lb DBs

Broad Jump:
3x3 (7'11")

BB Lunge:
4x5 @ 45, 55, 65, 75

Step Up:
2x5 @ 15-lb DBs

Comments: Tweaked lower back on that last HS on pause squats. Not sure what happened; might have relax or something as it did feel like my lower back folded a bit. Seemed fine, but I can feel it some for sure. Will try to do some yoga and see how it feels. Weight 213.

[Ownster8932]

Lower Body- 01/11/2017
Back Squat:
45x5
95x5
5x5 @ 135

Clean DL:
135x3
185x3
205x3
225x3
245x3
265x3

Tall Clean:
3x3 @ 65, 75, 85

Jump Squat:
3x3 @ 45

Kneeling Jump + Broad Jump:
3x 3+3 (7'6-7'11)

OH Ankle Bounce:
2x10 @ 25-lb plate

DB Step Up:
3x5 @ 15s

Comments: Lower back felt good. Everything felt pretty good in general. I decided to take it back to the basics with squats and go with a basic 5x5 for a while. Weight 213.

[Ownster8932]

Upper Body- 01/13/2017
Flat Bench:
45x10
95x5
5x5 @ 135

Dead-Hang Chin Ups:
8 reps

DB Flat/Weighted Decline:
3x10 @ 50s
3x10 @ 25-lb plate

Incline DB Rows/Weighted Trunk Twists:
3x10 @ 30s
3x10 @ 25-lb plate

Snatch Press/Ab Twists:
3x10 @ 45
3x10 @ 25-lb plate

Close-Grip Bench/Leg Lifts:
3x5 @ 135
3x15

Cable Lateral Raise/Leg Kicks:
3x10
3x15

Dead-Hang Chin Ups:
10x2

Band Pull Aparts:
10x10

Cardio:
20 min walk @ 3.5 mph

Comments: Felt pretty good today. Going to make an effort to work on dead-hang chin ups and add more band pull aparts into my training. Listening to a DeFranco podcast, he recommended doing 2.5 times your max number of chin ups throughout every workout (can be 1, 2, 3, whatever at a time or whenever in the workout). So I did the extra 20 (8 * 2.5) throughout in sets of two. Weight 211. Workout felt pretty good all around.

[Ownster8932]

Lower Body- 01/14/2017
Back Squat:
45x5
95x5
135x5
5x5 @ 145

RDL:
95x5
115x5
3x5 @ 135

30" Box Jump from Seated:
3x5 @ 5-lb DBs

OH Ankle Bounces:
3x10 @ 25-lb plate

DB Step Up:
3x5 @ 15s

DB Farmer's Walk:
2x250' @ 40s

Band Pull Aparts:
6x10

Chin Ups:
10x2

Comments: Lower back is feeling a bit better. BPA and chin ups were done throughout the rest of the exercises. Everything felt pretty good. Weight 211.

[Ownster8932]

Upper Body- 01/15/2017
Flat Bench:
45x10
95x5
135x5
5x5 @ 145

Paused Close Grip Bench:
3x5 @ 145

DB Row/Weighted Decline Situps:
3x10 @ 30s
3x10 @ 25-lb plate

Seated Row/Weighted Trunk Twists:
3x6 @ 200
3x10 @ 25-lb plate

BTN Pulldowns/Weighted Ab Twists:
3x7 @ 120
3x10 @ 25-lb plate

Cable Lat Raise/Leg Lifts:
3x10
3x15

Chin Ups:
10x2

Band Pull Aparts:
10x10

Cardio:
20-min walking @ 3.5 mph

Comments: Weight 211. Everything felt pretty good.

[Ownster8932]

Lower Body- 01/16/2017
Back Squat:
45x5
95x5
135x3
5x5 @ 155

Technique Primer- Muscle Clean:
3x3 @ 65, 75, 85

Power Clean:
95x2
115
3x3 @ 135

Back Squat Jump:
3x3 @ bar

Kneeling Jump + Broad Jump:
3x(3+3) (7'6"-8'3")

OH Ankle Bounces:
3x10 @ 25-lb plate

DB Step Up:
3x5 @ 15s

Chin Ups:
10x2

Band Pull Aparts:
10x10

Comments: Didn't feel very explosive today. Will see how I feel next LB day, but might just make it a lifting day with no jumps. I didn't feel bad, just felt like my jumps were sluggish. It was my first day using the track waffles for everything after the 'Back Squat Jump.' I did get one really good broad jump in at over 8' (guessing it was about 8'3"). Weight 212.

[Ownster8932]

Upper Body- 01/17/2017
Flat Bench:
45x7
95x5
135x3
5x5 @ 155

Paused CG Bench:
3x5 @ 155

DB Flat/Weighted Decline:
3x6 @ 50, 55, 60
3x10 @ 25-lb plate

Seated Row/Weighted Trunk Twists:
3x6 @ 200
3x10 @ 25-lb plate

Snatch Press/Weight Ab Twists:
3x10 @ bar
3x10 @ 25-lb plate

Cable Lat Raise/Leg Lifts:
3x10
3x15

Chin Ups:
10x2

Band Pull Aparts:
10x10

Comments: Felt good. Weight 210.

[Ownster8932]

Lower Body- 01/18/2017
Back Squat:
45x5
95x5
135x3
165x5
Stopped

DB Step Up:
BWx5
15sx5
3x5 @ 20s

Lunges/Hip Thrusts:
3x10
3x10

OH AB:
3x10

DB Farmer's Walks:
20s x 360'
25s x 288'
30s x 216'
35s x 144'
40s x 144'

Comments: Tweaked my lower back on squats. Hip hinging hurts.

[Ownster8932]

Upper Body- 01/20/2017
Flat Bench:
45x10
95x7
135x5
5x5 @ 165

Paused CG Bench:
3x5 @ 165

DB Bench/Decline Situps:
3x6 @ 55s, 65s, 75s
3x15

Cable Flies/Decline Ab Twists:
3x10 @ 40
3x15

One-Arm Tricep Pulldown/Leg Lifts:
3x15 @ 30
3x15

Cable Lat Raise/Leg Kicks:
3x15
3x15

Chin Ups:
10x2

Band Pull Aparts:
10x10

Comments: Lower back is feeling a lot better. Went to see the chiro on Wednesday after gym, been taking it easy since. Will probably wait until Monday to start legs back up. Today's workout went pretty well. Weight 211.

[Ownster8932]

Lower Body- 01/22/2017
DB Goblet Squat:
BW x 7
20x6
30x6
40x6
50x5
60x5
70x5
80x5
90x5
3x5 @ 100

RDLs:
45x5
45x5
95x5
115x5
3x5 @ 135

30" Box Squat from Bottom of Squat:
3x5

OH AB:
2x10 @ 25-lb plate
1x10

DB Step Up:
4x5 @ 15s

DB Farmer's Walks:
25s x 360'
30s x 288'
35s x 216'
40s x 144'
45s x 144'

L-Sit Pull Ups:
10x2

Band Pull Aparts:
10x10

Comments: Lower back felt good. Going to try and stick with Goblet squats for a little bit to give lower back more healing time. Weight 214.

[Ownster8932]

Upper Body- 01/23/2016
Flat Bench:
45x10
95x5
135x5
5x5 @ 175

Paused CG Bench:
3x5 @ 175

DB Incline/Decline Situps:
40x10
45x10
50x10
3x15

Cable Row/Decline Ab Twists:
3x6 @ 200
3x15

BTN Pulldown/Decline Iso Crunches:
3x7 @ 120
3x10

Cable Lat Raise/Leg Lifts:
3x15
3x15

Chin Ups:
10x2

Band Pull Aparts:
10x10

Comments: Felt good- can definitely feel it in lat/rear delt area. Weight 210.

[Ownster8932]

Lower Body- 01/25/2017
DB Pause Goblet Squat:
BWx5
25x5
40x5
60x5
3x5 @ 80

Back Squat:
45x5
45x5
65x2
85x2
95x2
115x2
135x2
155x2
5x5 @ 165

Box Jump Sitting on Med Ball:
3x5

RDL:
100x5
120x5
3x5 @ 140

DB Step Up:
3x5 @ 20s

Stop & Go Deceleration Farmer's Walks:
25s x 10 x 12 yards
30s x 8 x 12 yards
35s x 6 x 12 yards
40s x 4 x 12 yards
45s x 4 x 12 yards

Comments: Thoroughly warmed up and gradually worked in BB squats to see how the lower back would do and it was fine. So good workout overall and looks like back to normal. Weight 215.

[Ownster8932]

Lower Body- 01/27/2017
Goblet Squats:
BWx5
20x5
30x5
40x5

Back Squat:
45x5
65x2
85x2
95x2
115x2
135x2
155x2
5x5 @ 175

RDL:
105x5
125x5
3x5 @ 145

DB Step Up:
BWx5
10sx5
15sx5
3x5 @ 20s

DB Farmer's Walk:
72' walk in succession:
20s
25s
30s
35s
40s
45s
50s
55s
60s

Bulgarian Split Squats:
3x5

Band Pull Aparts:
10x10

Comments: Tweaked lower back again from BJJ/wrestling the day before, but I spent a bunch of time loosening up/mobility and made it through the workout. Just using the Bulgarian SS for stretching out really. Weight 215

[Ownster8932]

Upper Body- 01/28/2017
Flat Bench:
45x10
95x5
135x5
5x5 @ 185

Paused CG Bench:
3x5 @ 185

DB Incline/Weighted Decline:
3x10 @ 40s, 45s, 50s
3x10 @ 25-lb plate

Snatch Press/Weighted Ab Twists:
3x10 @ 45
3x10 @ 25-lb plate

Rope Tricep Pulldown/Weighted Decline Situps:
3x10 @ 40
3x10 @ 25-lb plate

Cable Lat Raise/Leg Lifts:
3x10
1x10 @ BW, 2x10 holding 5-lb DB

Band Pull Aparts:
10x10

Chin Ups:
10x2

Comments: Spent a lot of time loosening up/mobility. Workout went fine. Weight 213.

[Ownster8932]

Lower Body- 01/31/2017
Back Squat:
45x2
65x2
85x2
95x2
115x2
135x2
165x2
5x5 @ 185

Tall Cleans:
65x3
75x3
3x3 @ 95

RDLs:
110x5
130x5
3x5 @ 150

Step-Up on 24" Box:
3x6

Band Pull Aparts:
10x10

Comments: Felt pretty good. Weight 210.

[Ownster8932]

Upper Body- 02/01/2017
Flat Bench:
45x10
95x5
135x5
5x5 @ 190

Paused CGBP:
3x5 @ 190

Curls/Weighted Decline Situps:
5x10 @ 35, 45, 55, 65, 75
5x10 @ 25-lb plate

DB Iso Curls/Weighted Decline Situps:
3x10 @ 20s
3x10 @ 25-lb plate

Tricep Pushdown:
3x10 @ 80

Cardio:
1-mile Farmer's Walk @ 3.5 mph with 10-lb DBs in each hand

Comments: Workout went ok, but didn't feel quite as strong as usual. Might be from muay thai last night. Was never in danger of failing a set, but wasn't as easy as it should have been. 1-mile FW are a new experiment- I was never in danger of dropping the DBs, but they weren't super heavy. Mostly feel it in forearms and scapula (I made sure to keep great posture). Weight 213.

[Ownster8932]

Lower Body- 02/04/2017
Back Squat:
45x5
95x2
135x2
175x2
5x5 @ 190

Technique Primer- Muscle Clean + Tall Clean (1 + 3):
65
75
85

Cleans:
95x2
115x2
3x3 @ 135

30" Box Jump from Sitting:
3x5

RDLs:
115x5
135x5
3x5 @ 155

24" Step Up:
4x5

Comments: Felt pretty good. Weight 213.

[Ownster8932]

Upper Body- 02/05/2017
Flat Bench:
45x5
95x5
135x5
185x2
5x5 @ 195

Paused CG Bench:
3x5 @ 195

DB Incline/Weighted Situps:
2x10 @ 45
1x10 @ 50/
3x10 @ 25-lb plate

Rope Tricep Pulldown/Weighted Situps:
3x12 @ 40
3x12 @ 25-lb plate

Band Pull Aparts:
10x10

Chin Ups:
22

Weighted Situps:
2x10 @ 25-lb plate

Cardio:
20-min walk @ 3.5 mph

Comments: Weight 211. Chin ups I think have def gone up. Tried doing sets of 4 a few sets in and did it pretty easily.

[Ownster8932]

Lower Body- 02/06/2017
Back Squat:
45x5
65x2
85x2
95x2
135x2
185x2
5x5 @ 195

Technique Primer- Muscle Clean + Tall Clean (1 + 3):
65, 75, 85

Hang Clean:
3x3 @ 115

30" Box Jump From Sitting:
3x5

RDLs:
4x5 @ 155

Broad Jump:
3x3 (7'8"-8'2")

Comments: Lower back is not bothering me at all anymore. Seems that I got all those kinks worked out. Weight 212.

[Ownster8932]

Lower Body- 02/08/2017
Clean DL:
95x3
115x3
135x3
185x3
225x1
255x1
275x1
295x1
325x1
345x1

Clean Pull:
3x3 @ 205

Acceleration/Deceleration DB Farmer's Walks/Decline Situps/24" Box Step Ups:
3 Rounds:
2x36' @ 40s
10
5/leg

[Ownster8932]

Upper Body- 02/10/2017
Flat Bench:
45x10
95x5
135x5
185x2
5x5 @ 200

Paused CG Bench:
3x5 @ 200

Chin Ups/Weighted Decline Situps/DB Incline:
5x4
5x10 @ 25-lb plate
5x10 @ 25s

Chin Ups/Weighted Ab Twists/Tricep Pushdowns:
3x4
3x10 @ 25-lb plate
3x10 @ 80

Cable Chest Flies/Weighted Leg Lifts:
3x10 @ 40
3x15 @ 5-lb DB

Cable Lat Raise/Leg Kicks:
3x15
3x25

Comments: Everything went fine, but my left shoulder wasn't feeling right when I went to grab heavier DBs for incline, so I grabbed 25s because they were light and I thought it my help stretch a bit. Cable lat raises didn't bother my shoulder at all or anything else. Weight 214.

[Ownster8932]

Lower Body- 02/11/2017
Back Squat:
45x2
65x2
95x2
135x2
185x2
5x5 @ 200

Technique Primer- Muscle Clean:
3x3 @ 65, 85, 95

Power Clean:
115x1
3x3 @ 135

Back Squat Jump:
3x3 @ bar

DB Acceleration/Deceleration Farmer's Walks:
2x10 yards @ 40, 45, 50

Sprints:
3x 10 yards
40 yards
40 yards

Comments: Squats felt good, but didn't feel very explosive on the power cleans and jumps. Weight 211.

[Ownster8932]

Upper Body- 02/12/2017
Snatch Press/Decline Situps:
45x5
50x5
55x5
60x5
60x5
65x5
70x5
7x10

Ez-Bar Curls/Leg Kicks/Tricep Pushdowns:
15x10
35x10
55x10
3x8 @ 65/
6x20/
6x10 @ 80

Chin Ups/Leg Lifts/Cable Lat Raise:
3x5
3x15
3x15

Ball Slams/DB Iso Curls/Tricep Rope Pulldowns:
3x3 @ 20-lb ball
3x10 @ 20
3x10 @ 40

Bike:
20 mins

Comments: Just a day that was lighter, more volume, pushing the pace a bit. Weight 211.

[Ownster8932]

Lower Body- 02/13/2017
Snatch DL:
65x3
85x3
95x3
115x3
135x3
165x3
3x3 @ 185

Snatch Pull:
3x3 @ 135

Tall Snatch:
3x3 @ 65

Step Up:
3x5

Comments: Felt good. First time doing snatch-based movements in several months. Weight 211.

[Ownster8932]

Upper Body- 02/15/2017
Flat Bench:
45x10
95x5
135x5
185x2
5x5 @ 205

Pause CGB:
3x5 @ 205

Cable Lat Raise/Face Pulls:
3x15
3x10 @ 30, 40, 50

Band Pull Aparts:
10x10

Comments: Left shoulder was a little funky for the first few sets of bench, but fine by the end. Weight 211.