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Jonathan Owen
11-26-2007, 06:33 PM
Starting a journal as it seems like it will help me be better organized and easier to review my past training.

Currently I have competed in two oly meets and I plan to compete again but I don't have a definite date as of yet. I know that I need to get a lot stronger, and my training has to be able to work around my schedule which is abnormal. I work 5 40 pm to roughly 6 20 am every sun., mon., tues., and every other sat. Ot is assigned on top of this base schedule; it is not uncommon to work 5 days a week with split days off. I like the idea of KISS in my training, especially right now, so here we go!

general warmup-rowing, pushups, kipping pu, and air squats

back squat

45 95 135 155 175 185 for 5x5
Trouble focusing on 4th work set due to mirror. ( I forgot how much I dont like Globo Gyms)

Push Press

95x3 115x3 135x3 155 for 6x3
these were decent not outstanding

Tac Strength style pullups ( false grip, neck to bar)
2x8

back ext. 2x15

I was short on time tonight, so I had to hit the globo gym down the street from me. It was a little strange as I hadn't trained anywhere but WS s&c for 6 months.

Jonathan Owen
11-27-2007, 05:44 PM
Training session at Wilson Spencer S&C

Warm up

Jump Rope and assorted kettlebell stuff (light)
really tight and sore from previous training session

Burg warm up with pvc then Bar

Bednarski Snatches

27.5-32.5-40-45-50-50
Decent, 1st set at 50 was very nice

Snatch High Pulls
50x3 60x3 80x3x3
Last set was really good! The other sets I had problems holding my hips down consistently on 1 or 2 reps each set.

Rod's Complex

3 pow cleans, 3 high hang full cleans, 3 front squats, 3 push-jerks
Did this for 5 sets( 1 of the above being a set)
1st set at 40, then 4 sets at 42.5

Wow! This hurt my feelings!

Glute Ham Raise

2x10

Derek Simonds
11-28-2007, 05:10 PM
Jonathon, welcome to the training logs. I like the looks of your training and will be following your training and progress. Looks good so far.

Jonathan Owen
11-28-2007, 07:59 PM
Snuck into the globo gym, at least they have a platform and bumpers, and a climbing rope, so its not all that bad. Tonights training was intended to be short and light as I am trying to mimic the Texas Method ( ala Rip In Prac. PRog.) I also want to take advantage of the am range schedule as opposed to my normal pm shift.

Warmup
500m row on concept 2

Front Sq.

45x5 95x3 115x3 135x3 165x3 175x3 175x3
these felt good and fairly light like they were supposed too!
Strict Press (weights were pow. cleaned up from ground on 1st rep)
45x5 65x5 95x5 115x5 115x4 1Fail pause 1
Wow! This was supposed to be a easy-to-medium gauranteed 5 reps!
I never press, but I thought I would suck a little less with all the overhead work in the olys. However, after being used to PP and Jerking, the strict pressing felt so foreign. I had to focus on not dipping and driving on almost every rep.
Power Clean
135x2x3

These were thrown in as an afterthought purely for fun.

Derek,
Thanks! Feel free to throw out any criticism or advice, I wanna hear it!
Train Hard! Have Fun!

Yuen Sohn
11-29-2007, 07:08 PM
Hey Jon,
Good to see you starting a log here! Congrats on the recent PRs.

You doing any meets in the coming months?

Jonathan Owen
12-01-2007, 12:39 PM
Another Globo Gym session (I will henceforth call it the WC)
Warm up -500 m row
Back Squat- work up to heavy set of 5
Barx5x2 95x5 135x5 155x5 175x5 195x5
195x5 is a 5 rep pr
Push Press-work up to a heavy 1,2,3
45x5 65x5 95x3 135x3 155x3 175x2 185x1 &1*
(*Didn't feel like I locked it out satisfactorily, and I was pretty unstable, had to take some stutter steps etc...)
Power Snatches
barx3(high hang) 40x1+1 HHx2 sets 50x1+ohs+1HH+ohsx2 sets 50x2+2ohs
I am trying to explore the power versions a little more to help me get faster more explosive in my pull, and they are fun!
3 rounds for time
100m row
2 12 ft. rope climbs no feet
20 situps
5:18
First week of the Texas Method prog., and I have identified some weaknesses I need to work on. Its only been a week but I think this will be a good template for me for strength and Gpp/weakness work.

Jonathan Owen
12-04-2007, 06:12 PM
I normally have to work on tues night, but I had tonight off. Training was at WS S&C. Winter is officially here, the snowfall is 5 " for now.

warmup-jump rope, burg pvc and light power snatches

snatch
27.5x3(power) 40x1p2deck 50x2 57.5x1x1f 57.5x1fx1 57.5x2 61x2(ugly2nd rep) 61x2 (pretty decent)
1st time doing full snatches since meet and form was a little iffy, off the floor was good but timing was the problem.
Back Squat (kilos)x
barx5 40x5 60x3 70x2 80x2 87.5x5x4
Theses were really good tonight!
Push Press
40x5 45x5 50x2 60x2 77.5x1x1f 77.5x1 65x3x3
I wanted to increase 5 #s from last weeks 6x3, not in the tank tonight!
Wasnt going to happen, so I backed down to 65x3x3. I was pissed about it but, "They can't all be gems."

Jonathan Owen
12-06-2007, 06:49 PM
Wilson Spencer S&C
Warmup-5 min. of jump rope

High Hang power clean
27.5x3 27.5x3
pw. cl.+fs+pj
40x1x3
Clean & Jerk
40x3 50x3 60x2 65x2 70x1 75x1x2
Really good tonight!

FS

40x3 60x3 70x3 75x3x3
felt really solid and easy like they were supposed too!

Strict Press

barx5 65x5(#'s) 40x5 52.5x5x2

really nice! this is what I was supposed to do last week but couldnt nail the 5th rep on the 2nd set
Its going to be important to really be focused when I have to train at the WC

Metcon
21-15-9 rounds for time

40#k-bellswing
kipping pullup
45#oh squat

8:14
Wow! This hurt! But I was glad I did it when all was said and done!

The cleans felt really good and easy tonight, no rust at all. Good work tonight!

Jonathan Owen
12-08-2007, 01:01 PM
Wilson Spencer S&C

warmup- 5min jump rope, pvc burgener, pvc snatch balance

Power Cleans
27.5x3 (1+2 HH) 40x2 50x2 60x2 70x2 75x2
Had good snap today, the 75 felt very crisp and easy

Back Squat

barx5 40x5 60x5 70x5 80x5 85x2 92.5x5
The heavy set of 5 felt easy! After I racked it I immediately thought I should have done 95, but hindsight is 20/20

Push Press
barx5 40x5 50x3 60x3 67.5x2 70x1 80x1 82.5x1(F) 82.5x1
The missed rep with 82.5 was a lack of focus, I took a pause, got back under it and nailed it clean. I originally planned to double it but I held off.

RDL's
75#sx8 40(kilos)x8 45x8 45x6(toes on two bumpers)
Pretty good reps, I am still figuring these out

light metcon
For Time
10 double unders
10 burpees
50 single unders
10 burpees
10 double unders
10 burpees
4:59
Skill on DU's held me back and even in just 10 rep increments burpees suck!

Jonathan Owen
12-19-2007, 02:12 PM
I have a couple of entries to make up.

This done on 12/12/07 after work in the a.m.
Done at WC
warm up 2x250m row
Burgener +3 pow sn. +5 ohs
Pow Clean
Bar x3HH 40x1+1HHx2 50x1+1HHx2 60x1+1HHx2 60x2HHx3 60x1+1HH
Push Press
barx5 40x3 50x3 60x2 71x3x6
strict pullups (martone)
2x9

P.M.

warmup 500m row
10-10 air squats
burg warm up

Hang Pow Sn.
barx5 65#sx3 40x1+1Hx3 45x1+1H 45x2Hx4
Back Squats
95x5 135x5 155x5 185x2 200x5x3
I wanted 5x5 but something just didnt feel right, so I went with my gut and cut short at 3x5, next time.
Back Ext.
5xBW 2x8 25# plate across chest

Experimented with training am and pm today due to busy schedule with work and holiday stuff. In hindsight I dont know how good of an idea it is to train after staying up all night, I will have to experiment with it some more.
I dont know what happened with the squatting, something just didn't feel right (besides the stupid mirror!)

Jonathan Owen
12-19-2007, 08:30 PM
This was done on 12/14/07
Training session at Wilson Spencer was cancelled due to the 7 in. of snow we got, the normal 15 min drive would have been an hour, and then there is the shoveling to do as well.
warmup 10 pushups 10 situps 10 squatsx3
KB C&P + pullup ladders
35# x2 (3 rungs) 28 kgx3 (3 rungs)
could only press the 28 kg for the single rep rungs, anything over a single I had to push press.
Pistols (oly shoes worn)
5x2 L and R

Homemade Glute Ham Raise
3x3
Put my 3 k-bells on a wooden chair and was able to use it as a glute ham. As a result found out how much my glute ham strength really sucks! I resisted as much as possible on the way down and gave myself a little push out of the bottom.
k-bell swing 28kg (to fore-head height)
3x20
Rest was double time it took to complete reps
50 situps total to finish

Yuen Sohn
12-20-2007, 09:30 PM
Hey Jon,
Any more details on that meet in Feb? The 2008 meet calendar on the USAW site is a bit sparse. I think a few guys down here would be interested in a road trip.

Thanks,
Yoon

Jonathan Owen
12-21-2007, 02:10 PM
This was done on 12/17/07 before I had to go to work

warm up-3 rounds 10 squats/pushups/situps/5strict pullups

3 rounds
30 squats
20 suitcase deadlift
10 ring dips
11:31
I just wanted to get something in and it had to be quick; this short session made me respect for the suitcase deadlift!

Jonathan Owen
12-21-2007, 02:20 PM
This was done last night

pistols&k-bell PP

pistols l&r PPl&r
2+3 3+3 2+3 1(25#k-bell)+3 1(25#)+3 1(25#)+3 5+5
HSPU to 3 inch styro block
3-3-3-3-3
3 rounds
20 k-bell snatch 35#
20 lunges

6:09
First time doing weighted pistols tonight, overall good home based session.

Jonathan Owen
12-23-2007, 05:38 PM
This was done before work at 3 pm at home

warm up 20 35#kbell swings each hand
then partial range HSPU (3"Block) 3-3-3
C&P 35#kb 3r eps then 5
20 2 hand swings 35#
Pistols +strict kb press (28 KG)
3+1 2+1 1(25#)+1 1(35#)+1x3
I feel like a hold balance on the pistols more when they are weighted, they were nice and deep. Presses were singles because in the past I fail when going for 2 with my left hand, the singles felt really strong today.
chins 2x10

home made GHR 3-3-3
Yup! I still suck at these!
Tabata squat
15-15-15-16-16-16-16-16
I have been frustrated because I havent been able to get any oly work in the last week. This due to the busy work and holiday schedule and wilson spencer is moving locations. I have been trying to get what I can when I can, I have had a nasty cold the past week; the good news is I found a power lifting gym that is o-lift freindly. It is a little further drive then the WC, but they are freindly and encourage chalk and heavy training. They also have a GHR, reverse hyper, box squat box, platform, and best of all, no mirrors in front of the squat racks! YES! They only have one set of bumpers, but it will be worth the drive to have a place where I can at least do strength work.

Jonathan Owen
01-03-2008, 08:59 AM
warmup-500 m row
burgener broomstick+10 ohs
burgener w bar

The Exercise(DJ)
40x2x3
Snatch
40x1 50x1 60x1 60x1
only went to 60, but they felt really good technically and speed wise!
FS
40x3 60x3 72x3 82x2 90x2x3(this was really 200# but I was converting as close as possible)
Press
65x5 95x3 115x2 135x1
Need tighter abs when pressing
GHR 8-8-5
chins 2x10
this was intended to be a moderate first training session after 2 week layoff,I felt really strong in the front squat and snatches. 90 is my current best C&J, I took the doubles rock bottom and I could have easily trippled it. I was also expecting some rust in my technique, and although it was only 60, I felt good technically and fast. Very happy about that!

Jonathan Owen
01-03-2008, 09:47 PM
warmup 500 m row
burgener w/broomstick+10air sq.
10 ohs broomstick
pow cl. 40x1+2hhx3
Rack Jerk
barx3 40x3 50x3 60x3 72x1 81x1x3
wanted to go heavier but felt a little sketchy so I stayed there
back sq.
bar x5 135x5 165x3 185x3 205x2 225x2x3
The first set at 225 felt really easy, the next 2 had slower bar speed but I still had them the whole way.
bar dips
15-13
rdl's
40x8 50x8 50x8
first 2 sets toes on 2x4
db complex
1 rep = 2db dl's+2 pc+2thrusters

30#x3 35#x3 40#x3 40#x2 (slightly different structure)
rest was taken according to "feel"
this got me breathing fairly hard but wasn't too taxing
Even though it wasn't too taxing my metcon still sucks!

Jonathan Owen
01-08-2008, 02:00 AM
warmup 500m row 1:53:22
Gonna start timing the row
broom ohsx10 bar ohsx10+air squatx10
ohs
40x5x2
Pow. Sn +ohs
40x3 44.6x3 51x1 55x1(wasnt vicious enough pulling under) 55x1 60x1x3
Deadlifts
135x5 185x3 225x2 275x2x3
Farmers walk
80# d-bells for 60 ft.

Farmers walk and burpees
85# d-bells 30 ft
10 burpees
85# d-bells 30 ft yds
10 burpees
I did this 3 times with a minute rest in between each walk. Wanted to finish of the session with some good gpp, this fit the bill!

I havent dl'ed in a long time, I wanted to work up to something that felt moderate to heavy and work on having as strict of form as possible. (I am reading starting strength for the 2nd time through) I have kept them out up until now because I didn't want anything interfering with clean/snatch tech. I want to add them in but if they start messing with my olift tech. I will drop them immediately.

Jonathan Owen
01-10-2008, 09:04 PM
warm up
500 m row
burg broom +10 ohs
Pow Cl. & Push press
40x3 50x3 60x3 69.5x3 74x3x3
Back Squat
barx5 135x5 155x5 185x3x3 205x3
these sucked! 185 felt heavy, I cant put my finger on it but something was wrong. After the last set at 185 felt okay, I took 205 for a good 3.
GHR
3x10
I really felt these tonight! I think I am starting to figure out how to do them, ridiculous as that sounds.
3 rnds for time
75m row
12 kipping pullups
20 pushups
6:48
This was a crappy session tonight!

Jonathan Owen
01-10-2008, 09:13 PM
warm up
500 m row
10 squat +10 ohs w bar
Rack Jerk
3p+2sx bar 40x3s 40x3p 50x2p+1s 60x2p+1s x2 69x2p+1sx4 80x1sx2
p=power s=split

Front Squat
40x3 60x3 70x3 80x2 90x2x3
Really weird trying to do these in a mirror
Rom deadlift
40x6 50x10 60x8
I have a love hate relationship with these. Sometimes I feel them working really well, and other times I feel I dont have any clue how to do them.
Incline Situps
20-20

Yuen Sohn
01-13-2008, 05:15 PM
Jon,
Update: The Atlantic States Open is being held mid-Feb in MA (Salem perhaps?). I caught up with Gary Valentine this past weekend and he said he was planning to attend, so it's definitely on...he didn't know off the top of his head who was distributing the entry forms though.

Yuen Sohn
01-29-2008, 07:16 PM
FYI, in case you had not heard by now:

Feb 17
2008 Atlantic States Open WL Contest
Lynn YMCA
Lynn, MA
Dave Lussier 781-233-6215

Have fun!

Jonathan Owen
02-02-2008, 02:29 PM
warmup-3rnds. 10sq. 10 pushups 10 situps
burg broomstick +10 ohs/burg bar/5 hps with bar
pw. sn. +ohs
40x2 40x1+1hsx2 49x1+1 hsx2 55x1+1hs(miss)x2 55x1+1hs
Lunges
35# 7 L&R 10 L&R
10 dips
3rounds for time
25 squats
10 dips
4:26
dips became hard to lockout

Jonathan Owen
02-02-2008, 02:33 PM
warmup- 2 rnds. 10 squat 10 pushups
pvc burg/bar burg
Snatch
65#(HH) 40x3 40x3 50x1 miss 50x1 60x1 missx2 60x1 70x1 missx2 70x1
C&J
60x1 70x1 80x1x3

Jonathan Owen
02-02-2008, 02:39 PM
pvc burg+10ohs/10pushups 10 situps 10 squats/ bar burg
snatch
40x1+1hps 40x3 40x2 (1miss) 50x2 60x1x4
PC+Jerk
50x3+1p/2split 50x2 70x1 80x1x5
FS
95#x3 40x3 60x3 70x3 80x2 90x2 110x1 miss(close Rod helped me out of the bottom immediately) 105 PR!!!
RDLs
95x10 115x10x135x8
First 2 sets real good, the 3rd was okay but not great
chins
10-8
Back extension
2x12

Jonathan Owen
02-02-2008, 02:46 PM
warm up- 3 rnds. sq. pushup situp
burg pvc/burg pvc/pvc snatchesx3+3ohs/bar burg+5 hsn.
ohs(1st pow snatched up)
65x3 40x3 45x3x3
Press
barx5(all in #'s) 75x5 88x3 125x2x3
reverse hyper
2x10 with 20#
weighted pullups
25x1 35x1 45x1 35x2x3

Jonathan Owen
02-02-2008, 02:52 PM
warmup 500m row/burg pvcx2/bar burg/pvc rdlx3x2
snatch
bar x3 40x2x2 60x1x2 70x1(miss)x4 70x1 70x1 (miss) 70x1
C&J
60x1 70x1 80x1 90x1 miss jerk 90xmiss 80x1
Mechanics were off today, I was pulling 70 high enought to pow sn. Not enough drive on jerk, and 2nd 90 just didnt pull like I should. I think it was a little rust.

Jonathan Owen
02-15-2008, 09:04 PM
warmup
250 m row/pvc burg
40x2 1 miss 40x2 42.5x1 45x1 PS 47.5x1 50x1 PS 55x1 PS 57.5 PS 60x1PS
65x1PS 65x1F 65x1F 65x1 ugly
For some reason power snatching everything today!
C&J
60x1x2 65x1 70x1 75x1 80x1x3
FS
95#x3 60x3 70x2 80x1 90x1 95x1 100x1x2
cl. grip DL
70x3 70x3+bednarski style shrugs 80x3+2 bed. shrugs

Jonathan Owen
02-16-2008, 08:29 AM
experimenting with some Joe Dube style training
warmup-500m row pvc burg+3 ohs pvc hng sn.+ 3 sn bal bar burg
snatch
bar (mid shin)x3 40x1ps+ohs+1 full 40x2 42.5x1 45x1 47.5x1 50x1 52.5x1 55x1 57.5x1 60x1 62.5x1 65x1 65x1 65x1 miss behind 65x1 miss front 65x1 miss front 65x1 65x1 miss(very close)
Press
60x5 80x5 95x5(in #'s)

Jonathan Owen
02-16-2008, 08:40 AM
warm up-250 m row/burg pvc/bar burg/Hng p snx3 with bar/hng p snx3 65#
snatch
40x2x2 42.5x1 45x1 47.5x1 50x1 52.5x1 55x1 57.5x1 60x1x2 65x1 67.5x1 67.5x1 67.5x1 67.5x1 70x1 72.5x1 miss 72.5x1 72.5x1miss 72.5x1 miss
C&J
60x1x2 70x1x2 75x1 80x1x2 85x1x3
FS
60x3 70x3 80x1 90x2 90x1x3
Starting to feel back in sync with the full movements, I should have never stopped doing them, even though we were in between training spaces. If that happens again, I will do the full movements no matter what type of bar I have to use. Doing too much of the power movements has affected my classic lift technique.

Jonathan Owen
02-16-2008, 08:47 AM
Just a light general training day
250m row/10pvc ohs
Back Squat(Low bar practice)
barx3 40x3 40x5 40x4 40x5 60x5 70x3 70x3
Press
Barx5 75#x5 40x3 49x3 49x5 49x5
Back Ext.
15-15
Chins
8-8
I am going to try out Low Bar squats, I am intrigued by Rip's argument for it and I want to experiment with it. I guess we will see what happens!

Jonathan Owen
02-16-2008, 09:02 AM
warmup-3 rnds 10 sq 10 situps 10 pushups 3 strict pullups/burg pvc/burg bar
40x2 1 miss 40x2 45x1 47.5x1 50x1 50x1 55x1 60x1 miss 60x1 miss 60x1 60x1 60x1miss 60x1
C&J
60x1 62.5x1 70x1 75x1 jerk not perfect 75x1 80x1 lost jerk behind 80x1 80x1 jerk not great 75x1 80x1 jerk good 82.5x1 85x1 ugly jerk 85x1 jerk not crisp
Fs
40x3 60x2 70x1 80x1 90x1 95x1 100x1x4
tweaked my back on the jerk that I missed behind, feeling really tight now that I am home.

Jonathan Owen
02-18-2008, 03:34 PM
warmup
250 m row/3 rnds 10 pu 10sq. 10situps/pvc burg/bar burg x2
snatch
40x2x2 45x1 50x1x2 55x1x2 60x1 62.5x1 65x1 67.5x1 miss 67.5x1 70x1 miss really close 70x1 miss early 70x1 72.5x4 missed all (so close!)
C&J
40+2jerksx2 50x1 60x1 70x1 77.5x1 85x1 90x1Fx2 90x1 missed jerk
FS
40x2 60x2 70x1 80x1 90x1
Lower back still pretty sore; work schedule is very busy, a lot of mandatory overtime. My timing was off today on the cleans; I was extremely close on all reps at 72.5

Jonathan Owen
02-18-2008, 03:41 PM
warmup
500 m row/burg pvc
Snatch
40x1x2 45x1x2 50x1 55x1 60x1
C&J
50x1 60x1 62.5x1 65x1 67.5x1 70x1 72.5x1 75x1x3
Cl. Dl.
90x1x5
really trying to feel good position off the floor with these
Cleans only
82.5x1 85x1 80x1
had to sneak this one in before work; just trying to get as many reps in with the classic lifts as possible. Feel pretty crappy lately in the last few sessions.

Jonathan Owen
02-18-2008, 03:52 PM
Pretty pissed off right now; tues. morning I get a call saying, "sorry your number came up, you are mandated for sat. the 16th." Tried to get a swap, but nobody could hook me up, so it looks like the meet is a no go!
28 kg. KB Press
(L&R Hand) 1-1-1-1-1-1-1-1-1-1
Pistols
(L&R) 2-2-2-+25#kb 1-1-1(done with oly shoes)
no shoes to egg crate
1-1-1
L sit
5x5 sec. holds
28 kg. kbell swings (ceiling only allows forehead height)
3x15 20 sec. rest
Still feel out of sorts physically, a lot mentally. Overtime looks like its here to stay for a while so I am going to have to man up, hang tight, and try to get what I can, when I can.

Jonathan Owen
02-20-2008, 06:44 PM
warmup pvc burg/bw circuit/bar burg/hang psn. 65#x3x2
snatch
40x1miss1(yuck!) 40x2 42.5x1 45x1 50x1 55x1miss 55x1 60x1 65x1 67.5x1 miss 67.5 miss 67.5 miss 65x1 miss 65x1 67.5x1x3 all miss 60x1 60x1 60x1 miss 60x1
cl. gr rdl
40x8x2
pullups
2x8
back squat (low bar)
40x5 60x5 70x5x3
I sucked today! Plain & simple! As DJ says, "They can't all be gems." Every miss was out front, my timing was off and I felt sluggish getting into the bottom.

Jonathan Owen
02-20-2008, 06:50 PM
warmup-bw circuit
Snatch&clean position work with pvc for 15 minutes
pvc ohs
2x15 (to egg crate)
ring dips
2x5
chins
2x10
Just wanted something quick before work, and I suck at ring dips now! My low back is still sore.

Jonathan Owen
02-20-2008, 06:57 PM
Warmup
25#kb pressing
35# c&p ladder for 3 rungs
28 kg kb c&p + pullup ladders
3 rungs for 3 sets
was gonna do some swings but ran out of time since this was done before work when I got up. I only have a 2 hr. turnaround time on consecutive work days.

Jonathan Owen
02-21-2008, 05:44 PM
warmup-burg pvc/10 ohs pvc/bar burg+3 ohs
snatch
40x1 lost behind 1 40x2 40x2 45x1 47.5x1 50x1 55x1 60x1 miss 60x1 60x1 miss 60x1 60x1x3
push press
40x5x3
back sq.
40x5 60x5 70x3 80x5x3
low back still tender

Jonathan Owen
02-21-2008, 06:00 PM
warmup-2x10pvc ohs+pushups/pvc burg/bar burg/3 hs w bar
snatch
40x2 40x2 45x2 50x1 55x1 55x1 55x1 55x1 55x1 55x1miss 55x1
snatch hi pull
60x3 67.5x3 75x3 80x3x3
snatch deadlifts
85x3x3(position held on way down as well)
rack jerk
barx3 40x3 60x2 70x1 75x1x4
back squat
40x5 60x5 70x3 75x3 85x5 90x3x4
it was supposed to be 5x3 not 3x5 I read my program wrong and realized it after first set.
Really good session tonight, definitely felt like I did some work tonight!

Jonathan Owen
02-23-2008, 12:17 PM
something quick before work
warmup Martone H-2-H drills with 25# kbell
then as many rnds. in 10 min. of 35#k-bell snatch l&r 10 situps
8 rnds and 4 snatches with r hand. I did not sell out on this, my plan is to gradually ramp up the intensity on the short stuff on work nights.

Jonathan Owen
02-28-2008, 08:31 PM
quick one before work
warmup-k-bell H-2-H free flow with 25#k-bell
then
25 swings 15 squats 20swings 20 squats 15 swings 25 squats
swings with 28 kg bell russian style squats were to milk crate
this one stung me a little bit

Jonathan Owen
02-28-2008, 08:35 PM
wasn't able to make it to the gym tonight to work with Rod and the rest of the team. So I trained a quick one at home.
warmup-freeflow 25# k-bell /clean&press+swing+clean and press 3 each arm/10 snatches each arm
5 rnds.
7 swings 28 kg 7 ring pushups 7 pullups 15 situps
7 minutes and change(used wall clock because stopwatch is broken)

Jonathan Owen
03-03-2008, 12:17 PM
warm up
burg+10ohs with pvc
C&J
40x1+2split 40x1+2split+1HH 40x1 45x1 55x1 60x1 70x1x6
cl.high pull
80x2 90x2 100x3x3
Cl. DL.
105x3x3
push jerk
65x3 95x2 60x2x3
Front squat
60x3 70x1 80x1 85x3x5
Overall I felt like crap today, especially in the clean pulls. Fr. Sq were good.

Jonathan Owen
03-06-2008, 11:56 AM
before I had to go into work, some time pressure
warmup- pvc burg+ohs/bar burg/ 3Hpow. sn. w bar/ 3 hps+ohs w 65#
Snatch
40x2 x2 45x1 50x1 55x1 60x1x6
Man these felt great today! Felt like my timing was back and really good overall!
snatch high pulls
70x1 75x1 85x3x3 1st set was fantastic! other 2 were solid
sn. dl.
90x3x3
rack jerk
40x3 55x2 60x1 70x1 80x1x5
these were not that great
back sq.
40x3 60x3 70x2 90x1
Ran out of time on these and had to rush out to make it to work on time!

Jonathan Owen
03-06-2008, 12:04 PM
before work
warmup-burg pvc/ 3 rnds 10 sq. 10 pushups 10 situps w feet anchored
C&J
40x1+2J+1HHC 40x2 50x1+2J 55x1 60x1( jerk felt great-I need to have wider feet on the jerk-Ithink thats the key for me) 70x1 75x1x5
these were solid but not spectacular
cl high pull
80x1 85x1 90x1 95x1 105x3x3( except for a couple, all the reps on the work sets just ended up being clean pulls not high pulls. Just wasnt getting the pop needed for greater elevation) 105x1x2 w/no straps
cl dl
110x3x3
had to fight to keep hips down on ever 3rd rep! I could really feel the tension!
FS
40x1 60x1 70x1 80x1 90x1 95x1x3
These were very solid!
light Pressing
40x8x2

Jonathan Owen
03-10-2008, 05:41 PM
warmup-burg pvc+3ohs/10air squats/10ohs pvc/bar burg/ 65#x3Hng.psn.+3 ohs
snatch
40x2 45x1 50x1 55x1 60x1 65x1 missed behind 65x1 65x1 missed front 65x1 missed(really close) 65x1
very close on two of the missed reps, the other miss was way out front
sn high pull
70x1 80x1 85x1 90x2x3
sn. dl
95x2x3
rack jerk
40x3 50x2 60x2 70x1 80x1 85x1x3
BS
40x3 *(to a below parallel box) 60x3* 70x2*80x2 90x2 95x2x3
I haven't felt comfortable with my back squat for a while, for some reason I like front sq. so much better. I am getting used to the low bar position though.

Jonathan Owen
03-10-2008, 05:46 PM
warmup 3rnds 10 sq. 10 pushup 10 situp/pvc burg/bar burg
C&J
40x2 50x2 60x1 70x1 75x1 80x1x4
Jerks felt good but I may have been cutting the foot position short. I had no one there to watch me.
cl pull
90x1 95x1`100x1 (very forward on this rep) 100x2 105x2x2 105x1
cl. dl
115x2x3 115x1
fr. sq.
40x3 60x2 70x1 80x1 90x1 95x1 (blew out of the hole) 95x1 miss(totally due a weird mental lapse, not a strength issue) 95x1
light pressing
40x5x2

Jonathan Owen
03-15-2008, 11:46 AM
warmup pvc burg and some assorted pvc ohs/bar pw sn.+ohs/30kilo pw sn.+ohs
snatch
40x1+1missed behind 50x2 60x1(accidental pw sn) 60x1 65x1(accidental pw sn) 65x1x3
these felt so much better than last week
snatch high pulls
70x1 80x1 85x2x3
sn. dl
90x2x2
rack jerk
40x3 60x2 70x1 80x1 85x1 90x1 miss 90x1miss 90x1 miss(at this point I am really pissed....at myself cuz I am just not committing to the jerks...its not a strength or power issue I know I am just being a pussy!) 90x1 ABOUT TIME!
back squat
40x3 60x3 70x3 80x3 90x1 95x1 100x1x6
Today was a marathon 2 and a 1/2 hr. session due to 3 O-lifters and 4 power lifters sharing the same general area. It was an okay session, snatches were much better than last time, but I need to stop being a sally on the jerks.

Jonathan Owen
03-17-2008, 12:08 PM
before work
warmup- 500 m row pvc burg/bar burg/
C&J
bar x3 40x2 50x2 60x1 70x1 75x1 80x1 80x1 80x1
These felt so good today!
clean high pulls
85x1 90x1 100x2x3 100x1(no straps)
I felt like I was pulling really well today, which I haven't felt in a while, really holding my position well.
cl dl
105x2x2
fr sq.
40x3 60x3 70x2 80x2x3
light press
30x8 40x8
really good session today!

Yuen Sohn
04-14-2008, 01:05 AM
I owe you BIG TIME for all that beef jerky. I really do think that's what made the difference. Thank you!

See you at the CT Open.

Jonathan Owen
04-14-2008, 08:40 AM
I have been MIA on my journal entries for about 4 weeks! My excuse has been this refueling outage at work. I cant wait till its over! Anyways my results for the SHU Open were

Snatch 72 make (nailed it) 76 miss (fell on my ass) 76 miss (out front)
C&J 90 make 95 missed jerk(press out) 95 missed jerk
I sucked! I felt awesome in warmups and my opening snatch felt awesome, but I couldn't put things together after that. I didn't even set any pr's! I am very motivated to train and redeem myself!

Yuen Sohn
04-14-2008, 10:28 PM
Hey thanks for the spiked beef jerky. Nothing like some HGH to make my already disproportionately giant pumpkinhead even bigger! :D

Jonathan Owen
04-19-2008, 12:51 PM
warmup-kb clean and press/pullup ladder 35#kb
3 rungs 3 sets
workout
tabata squats
16 17 13 15 15 14 14 15

Jonathan Owen
04-19-2008, 12:54 PM
warmup- kb free flow drill in driveway
workout
25-15-10-5 for time
28 kg swings and pushups
5:02:27
the super beef with bbq sauce and fries +coke not a good idea beforehand
almost puked! Should prob cheat on a day when I am not doing anything strenous.
gained new respect for the free flow drill

Jonathan Owen
04-26-2008, 02:04 PM
warmup-pvc ohs/pvc burgener/3 hs w/bar+ohs/2 hpsn.+ohs with bar+1h sn.
snatch
40x2 45x2 50x2 55x2 60x1x5
sn. high pulls
65x3 70x3 75x3 80x3x3
Sn Dl
83x3x3
Pj Sj combo (done 1/1
40x1 48x1 56x1/2 62x2/2
back sq
barx3 60x3 70x5
Wow I felt like crap on this day! Really poor workout.

Jonathan Owen
04-26-2008, 02:09 PM
warmup - pvc burg and assorted pvc stuff
Cl. & J
40x2 48x2 56x2 64x2 70x2 74x1x5
cl pull
80x3(1high) 87x3 94x1 99x3x3
cl dl
104x3x3 no straps 104x3 straps
Fs
45x3 57x3 65x3 72x2 78x1 82x3x4
Press
40x5 50x5 55x3x2 55x2/1miss paused about 15 sec. 1 grinder
Decent work today, I still need to fix my problems with my jerk.

Jonathan Owen
04-26-2008, 02:12 PM
before work
3rnds 10 pullups 10 pushups 10 situps 10squats
6:26
1 arm kb ohs practice 25#
5pvc ohs/5pvc ohs to egg crate
15 reps of russian swings 28kg
Wow! I am really inflexible with oly shoes on now

Jonathan Owen
04-26-2008, 02:16 PM
before work
3rnds 10 pu 10 pushup 10 situp 10 sq.
5:45
4 rnds for time of
30 kb sdlhp
20 jumping pullups
11:52:99
1st 2 rnds with 28 kg and 2nd 2 with 35#

Jonathan Owen
04-26-2008, 08:48 PM
Warmup-pvc ohs/sorta burgener warmup w bar

snatch
30x1hps+ohs+1hhng. 40x2 48x2 53x1(a lil front)1ps(accident) 58x2(ugly) 58x1 63x1 63x1 63x1miss 63x1 63x1
snatch high pull
70x3 76x3 80x1 84x3 84x3 84x2 84x3
Rack jerk push jerk combo
40x1/1 50x1/1 58x1/1 65x1/1 72x1/1 78x1/1 83x1/1x3 all split jerks on work sets I cut the front foot short so remedially 83x1 still bad 83x1 nailed it!
Bs
40x5 60x5 75x4 83x3 90x2 95x5x5
realized I hadn't been doing what Rip said in the book about using your hips, felt so much better today once the light bulb came on.
back ext.
2x10 25#plate 1x4bw then 3w25#plate then 3 more w just bw
Good training session today!

Jonathan Owen
05-07-2008, 07:48 PM
500 m row 1:47/hngpwcl+fsx2x40/pc+fs+sjx40
C&J
50x2 60x2 68x2 74x2 79x1 79x1(jerk not great) 79x1(not great)

bednarski cleans
70x3 74x3 74x1
Cl pulls
87x3 94x2 100x2 105x1 105x1 105x2x2
Not waiting long enough, timing is off and scraping below my knee in the same spot
Press
43x5 53x5 60x2 60x1xmiss 60x2 2nd a grinder 60x1x2miss
Fr. Sq.
45x3 55x3 65x3 75x2 83x1 88x3 88x3 88x3 88x3
chins
2x10
bar dips
2x10
okay session today

Jonathan Owen
05-07-2008, 07:50 PM
3 rounds 10 pu 10 pushups 10 situps 10 sq.
5:52
Ladder (3 rungs 3 sets no rest in between)
burpee+kb snatch 35#
4:49
25 burpees
1:48
This done before work when I got up

Jonathan Owen
05-07-2008, 07:54 PM
My warmup bw complex
3 rnds.
5:37
then 3 rnds. for time
40 situps
20 kb swings (russian with 28 kg)
10 tuck jumps(double knee)
12:44
this done before work

Jonathan Owen
05-07-2008, 07:56 PM
my bw warmup complex
6:15:97
pullups semi kipped(I have been nervous about kipping with a doorway pullup bar)
I woke up late today, and mentally wasn't "feelin it" so this is all I did today.
this was done before work and I got word last night that the outage schedule will be over by the 11th. I can't wait!

Jonathan Owen
05-10-2008, 02:15 PM
warmup-pvc stuff/10squats/3 hsn. with bar/3 hsn.+ohs
snatch
40x1 ps+ohs 40x2 48x1miss 54x2 60x2(2nd ugly) 64x1 a lil on the toes in the bottom 67x1 ugly 67x1 miss 67x1 miss behind 64x1 miss 64x1 64x1miss
made the decision to scrap the days plan
rack jerk
40x2 50x2 60x2 70x2x3
bs (high bar)
40x3 60x3 70x2 80x1 90x1 100x1
one of the worst sessions of my life! What a suckfest! Its like I forgot how to snatch!

Jonathan Owen
05-10-2008, 09:30 PM
warmup- pw cl.+fs+sjx2x40
c&j
45x2 55x2 65x2 65x1 72x2 76x1+2brski 84x1 84x1 (not a great clean and pressout and jerk) 84x1 (same as last)76x2 brski+1 cl. and jerk (not enough drive on jerk) 76x1 cl. and jerk rest 2 brski
cl. pull
84x3 90x3 95x1 100x1 110x2 miss the 3rd 110x2x2
fr. sq.
45x3 55x3 64x3 72x2 80x1 88x1 93x3x3
this was an allright session

Jonathan Owen
05-12-2008, 05:56 PM
Did three short conditioners on tue/wed/thurs, not loggin them as I just want to get caught up.
warmup-5 slow squats/5 slow pvc ohs/burg pvc/ burg bar/ 3 hngpwsn+ohs w/30
snatch(1/2 classic+2 hang, 1/1 classic+1 hang)
40x1/2 45x2 50x1/miss1 50x1hh 55x1/2 60x1miss (tried again make)/1 miss 60x1/1 60x1 miss 60x1/1 60x1miss/1...these just snatch singles...60x1 ugly 60x1 caught above parallel 60x1 finally a decent rep
sn high pull
68x3 74x3 80x3 84x3x3
2 sec drill (sn grip)
60x3x4
rack jerk
40x3 48x3 56x2 62x2 68x2 73x2 77x2x3
back sq. (high bar)
40x5 60x5 75x5 83x2 90x2 95x5 95x1(grinder, think I had mental lapse) 95x3 95x5 95x2
I swear I did 2 sets of 5 before the single on the 3rd set but my training log says otherwise, so that's what I will put down. I buried myself in the hole on that single; my mind just gave out as I descended, sorta weird.
I did not snatch well today.

Jonathan Owen
05-13-2008, 01:51 AM
warmup-pvc stuff+10ohs/Hngpwcl+fs+2sj sequence 40x2 40x1 40x2/pc+2sj sequence 40x1
C&J +barski(1/2classic/brski, 1/1 classic/brski)

48x1/2 56x1/2 64x1/2 70x1/2 74x1/1 74x1/miss pause 1 HHcl. 74x1/1 74x1/1 74x1 (clean and jerk only)
cl pull
82x3 92x3 100x3 105x3x3 105x1
2 sec. drill
74x3x2
fr. sq.
45x3 55x3 65x3 75x2 83x1 88x3x4
press
45x5 50x5 55x3 55x2 missed 3rd rep w 2 tries 50x3
Ran out of time was gonna do good mornings but had to get ready for work. Also missed my press goals today, I felt like I ran out of gas on the presses, didn't feel particularly strong with them today.
Decent session

Jonathan Owen
05-19-2008, 12:08 PM
BW Complex
5:13
tabata KB C& overhead anyhow 28 kg
4-4-3-3-3-3-3-3
Alternating hands, this was much harder than I thought

Jonathan Owen
05-19-2008, 12:14 PM
In the morning after work,
bw complex chins instead of pullups
4:43
3 rnds.
100m run
15 burpees
5:20
runs were around the house and this hurt!

Jonathan Owen
05-19-2008, 12:27 PM
This outage schedule still not over. This weekend super busy due to me asking Tanya to marry me. Wasn't able to train on Sat. and had to take the car in the shop so I did this today.
Warmup-10 air sq./10 ohs pvc/pvc burg/ 3 hpsn.+ohs/3 hpsn.
snatch
40x1+1psn+ohs 40x1+1hsn. 48x1 56x1 psn.+ohs 56x1 62x1 psn. 62x1 miss front 62x1 68x1 76x1x3misses 76x1 I had it and was rising out of the hole got a quarter of the way up and lost it front.
clean and jerk
50x1 60x1 70x1 78x1 82x1 90x1
I was really hitting these well today
FS
60x1 70x1 80x1 90x1 100x1 110x1x3 misses
wanted a FS pr but it just wasn't there today! This is frustrating for me as I just barely missed this weight a couple months ago and I felt like I should hit this solidly. I didn't have it in me today though.

Jonathan Owen
05-20-2008, 01:22 PM
before work
3 rnds for time
25 kipping pullups
10 kb sn. 25%Bw (this would be 40 lbs. but I had to use my 35# kb and call it close enough)
8:39
I can't get a great kip on the doorway pullup bar, more like a semi kip.

Jonathan Owen
05-21-2008, 12:40 PM
before work
5 rnds for time
15 pushups
15 situps
15 squats
7:41

Yuen Sohn
05-21-2008, 12:44 PM
This weekend super busy due to me asking Tanya to marry me.

Hey, congratulations!!

Jonathan Owen
05-22-2008, 09:37 PM
warmup-burg pvc+10 ohs/ shoulder dislocates/5 pvc ohs/ bar burg+3 ohs
30x2pw. sn.+ohs+1hsn.
snatch
40x2 40x1+1brski 48x1+1brski 54x1+1brski 64x1 miss front 64x1 67x1 miss 67x1 67x1x3 misses
snatch hi pull
73x3 78x3 83x3 88x3x3
2 sec drills
67x3x4
man these sucked
rack jerk
barx3 50x2 60x2 68x2 76x2 80x2 (not great) 84x1 nailed it! 88x1 nailed it! 88x1 not perfect 88x1 decent
back squat
45x5 60x5 70x5 80x5 90x3 100x3 108x2 miss#3 108x3x2
Nailed the last 2 sets and thats a PR!
It was awesome to have the night off and be able to train with the team again! Didn't realize how much I missed it!

Jonathan Owen
05-25-2008, 04:55 PM
1 minute each of

mountain climbers
kb hangclean 28kg(switched hands every 5)
jumping pullups
h-2-h swings 35#
30 sec of rest in between each exercise
2x through

Jonathan Owen
05-26-2008, 05:38 PM
warmup-pvc dislocates/3 hpcl+fs+pjx3/same for 30/ same for 40

C&J
45x2brski/1floor/2sj 55x(same sequence) 65(same sequence) 72(same sequence) 78x1 (classic) 84x1x5
really hitting clean and jerks well today!
cl. hi pull
92x3 98x3 105x3 110x3x3
last rep of 110's had a little hip creep
2 sec drill
84x3x4
these suck in a good way!
fr. sq.
50x3 60x3 70x3 78x3 87x3 93x3 99x3x3
the 99x3 is a pr!
press
45x5 53x5 58x2miss#3 53x3x2
I have a weakness in the press
good mornings
barx10 40x7 40x8 40x5
great session today!

Jonathan Owen
05-28-2008, 11:36 AM
Went to the Livingston Park Track which is the home of Manchester Central Track & Field. Pretty nice track and its totally free!
warmup-one lap around at about 50-60% I stopped twice at roughly 1/3 and 2/3rds of the way around for about 10 sec.
then 3 400 m runs with 3 minutes of rest in between

1. 1:19:56
2.1:21:97
3.1:26:99
I must confess to not having a clue what I am doing as I never ran track as a sport. I am just going to try to learn by doing, at least that is my ambition. Overall, today was really sucky, especially the 3rd one, which tells me that it is probably good for me. I want to include these but I don't want to hinder my lifting too much either. I guess I will see what happens....or doesn't happen!

Jonathan Owen
05-30-2008, 01:03 PM
something very quick and simple before work

3 rnds for time

10 strict pullups
10 pushups
10 situps
10 squats

4:47

Jonathan Owen
06-02-2008, 07:16 PM
warmup- 300m row 59 sec./10 chinups/10 squats
3 rnds. 5 kipping pullups 10 pushups 10 situps 10 squats

snatch
40x1 psn.+ohs 40x1 40x1 40x2 46x2 52x2 56x2 60x1 miss 60x1 psn. 63x1 63x1 63x1 63x1 miss 63x1 miss 63x1 miss
snatch hi pull
68x3 72x3 76x3 80x2x2
rack jerks
50x2 60x2 70x2 78x1 83x1x5
back squat
50x5 65x5 75x5 85x3 95x3 102x3x4
ID'd a little jump back when I snatch, I believe this was the cause for all of the misses as they were all just barely out front.
Last rep of the last set of the back squats I drifted a little to the toe's, need to keep focus on position.
Overall, good session!

Jonathan Owen
06-09-2008, 01:28 PM
warmup- lazy 500m row/ bar x3 hpcl./3 pw. shrugs/3 pj
clean and jerk
40x2 45x2 55x2 62x2 69x1 74x1 79x1x5
decent, but early on 3 of them, not waiting as good as I have lately.
cl. hi pull
84x2 89x3(hips crept a little) 94x3 99x2x3
fr. sq.
60x3 68x1 75x1 82x1 89x1 93x3 93x2
3rd rep of the 93 I drifted forward a little.
decent session but under the gun time wise, had to work that night.

Jonathan Owen
06-11-2008, 08:33 PM
before work
bw complex
4:32
Long cycle clean and jerk with 28 kg kb
hand switch after every 5th rep
5:00
18 total reps
This was my first time with long cycle and it was way harder than I thought

Jonathan Owen
06-11-2008, 08:36 PM
woke up late! Tried to get something in before work

4 L pullups
TGU's
35# 5 l and 5 r hand
28kg 1 l 1 r hand

Then I just barely made it to work on time

Jonathan Owen
06-11-2008, 08:37 PM
in the morning after work

5 rnds for time
10 35# kb sn. both l&r
5 ring dips

8:02

Jonathan Owen
06-11-2008, 08:42 PM
with the team

warmup-pvc stuff

snatch
40x1x3 40x2 48x2 54x2 60x1 60x1 64x1 67x1 67x1miss 67x1 67x1miss 67x1 miss 67x1miss
snatch hi pull
72x3 76x3 80x3 84x2x3
rack jerks
50x2 60x2 68x2 76x2 80x1 84x1 88x1x3
back squats
45x5 60x5 70x5 80x3 90x3 100x3 108x3x3
the 108's were a grind tonight!
decent session tonight even though I am having some technical issues with my snatch.

Jonathan Owen
06-11-2008, 08:45 PM
before work

3 rnds for time
10 kb hi pulls with 28 kg
20 kb crosschops with 35#
20 situps
20 semi-kipped doorway pullup bar

11:04
after 1st round of pullups there wasnt much kip at all, sets were really broken

Jonathan Owen
06-12-2008, 06:25 PM
as many rounds in 5 minutes

10 28 kg swings (russian)
10 ring pushups

4 rnds 10 swings and 8 ring pushups

this was okay prob should have swung as high as my ceiling allowed

Jonathan Owen
06-24-2008, 08:25 AM
warmup-pvc stuff & dislocates/5 ohs pvc(very tight and stiff today)/barx3+sj/30x3pc+pj
C&J
40xpc+pj+hpc+sjx2 45x2 55x2 55x1 65x2 65x1 72x1 78x1 84x1 84x1 84x1 pressout jerk not a great clean 84x1 good clean and crappy jerk 84x1 sweet
cl hi pull
90x3 95x3 100x2 105x2 crappy 105x2x2 105x1
fr sq.
50x3 60x3 70x3 78x3 87x3 93x3 99x3 99x2 99x2 dropped 3rd
press
45x5 53x3 55x3x2
It was an okay session today, I only got doubles on last 2 sets of fr sq.

Jonathan Owen
06-24-2008, 08:37 AM
warmup-pvc stuff& pistols l&r/3 hsn.x30

snatch
40x3 48x2 54x2 54x1 60x1 64x1 68x1 71x1 sweet 71x1 sweet 71x1 missed 71x1 missed 71x1 sweet
sn hi pulls
76x3 80x3 84x2 88x2x3
rack jerks
55x2 64x2 72x2 80x1 85x1 90x1 94x1x3
back sq.
60x5 70x5 80x5 90x3 100x3 108x2 115x2x3 (pr)

awesome session today! Snatches that I made were great and the two misses were close. One of the best sessions I have ever had top to bottom!

Jonathan Owen
06-24-2008, 08:41 AM
before work
10 min as many rnds of

5 strict pullups
10 pushups
15 situps
10 squats

5 rnds 5 pu 5 pu 11 su
su ate up time

Stupid car broke down yesterday in the middle of an intersection an hr. and a half before I was going to leave for work....Awesome!

Jonathan Owen
06-24-2008, 08:45 AM
before work

5-10-15-10-5 for time

28 kg kb swing and pushup w/ 2 kick backs

5:47

Ouch! This took me by surprise how demolished I was after, really potent!
I did 2 kickbacks until the 15 rep rung when it started to slow down, so I went 1 to 1

Jonathan Owen
06-27-2008, 02:08 AM
warmup- pvc stuff, bar x 3 shrugs, 3 hpcl.+3 press, 3 hpcl., 3 hpcl.+pjx30
C&J
40x1+pcl.+fs+sj 45x2 55x2 55x1 65x2 73x1 79x1 84x1 89x1x4
cl hi pulls
95x3 100x3 105x2 110x2x3
fr sq.
55x3 65x3 75x3 85x2 93x2 100x2 105x1x3
press
40x5 48x5 55x4 55x4 55x3
good mornings
40x10x2
good session today overall really strong with the first fr sq with 105

Jonathan Owen
06-27-2008, 02:15 AM
before work

warmup-pvc stuff, 10 sq., 10pvc ohs, burg pvc, bar burg

snatch
40x1 40x2 48x2 54x1+1miss 54x1 60x1 64x1 67x1 67x1 miss 67x1 67x1 miss 67x1 make but ugly ran forward to save it 67x1 very solid
sn hi pull
72x3 76x2 80x2 84x2
rack jerk
40x2 55x2 64x2 72x1 80x1 so-so 80x1 85x1 90x1 not great 95x1 miss 95x1 not great 95x1 nailed it a little stutter step forward on recovery
Ran out of time had to run to work

Jonathan Owen
06-29-2008, 12:49 PM
warmup- 10 sq., 3 pc+pj with bar, 10 pvc ohs

C&J
40x2x3 pc+pj 45x2 55x2 65x2 72x1 78x1 84x1x6
Took an extra rep as last jerk was crappy, last rep was a deep power clean. Really great cleans today!
cl hi pulls
89x2 95x2 100x2 105x1hi 1 standard 105x2 105x2
fr sq. 60x3 75x3 82x3 89x3 93x3x2
press
45x5 50x5 55x4 55x3 55x2 missed 3rd rep

Didn't feel so hot with the front sq. today, 93 felt heavier than normal!

Jonathan Owen
06-30-2008, 09:00 PM
warmup-squats, pvc ohs, pvc burg, bar burg 3hpsn. w bar and 30

snatchmiss
40xps+ohs 40x2 48xps+1full 48x1 54x2 54x1 60x1 64x1 68x1 68x miss 71xmiss 71x1 68x3 misses
Frustrating night tonight, all the misses were close. I just couldn't find and fix that little "something." I never felt comfortable in setting up and finding my position tonight, just felt awkward for some strange reason.

sn high pulls
76x3 80x2 84x2 88x2x3

rack jerk
worked up to 88x1x3
these felt awesome tonight

back squat
45x5 60x5 70x5 80x3 90x3 100x3 108x3x3
The 108 felt heavier than last time but there is no doubt i have gotten a lot stronger.

I feel like I am very close to dialing things in.....aug 3 coming up quick!

The new guy Dan is learning quick! A former power lifter who dl'ed 575 in competition at 181# and 20 yoa. It looks like if he stays with it he could be a great lifter.

Jonathan Owen
07-07-2008, 06:35 PM
warmup-burg warm up pvc, air squats, bar burg

snatch
40x1ps+ohs+hs 40x2ps 40x2 48x2 54x2 60x1 64x1 68x1 72x1 miss behind 72x1 miss front close 72x1 miss front close 76x1x4 all misses last 2 so close!
snatch hi pull
80x2 84x2 88x1x3
rack jerk
bar x3 55x2 64x2 72x2 80x1 80x1 85x1 90x1 94x1x3
really hit these nice tonight
back sq.
60x5 70x5 80x5 90x3 100x3 108x2 115x1x2 115x2

just couldn't put the heavy ones together tonight! Really close on some of those.

Jonathan Owen
07-12-2008, 02:12 PM
Snuck this one in before work
warmup-general pvc warmup&whole bunch of hngpwcl w bar
C&J

40xpwcl+sjx3 45x2 55x2 65x2 73x1 80x1 85x1 90x1 95x1 strong clean missed jerk 95x1 great clean, jerk was driven front. I tried to get it under control but after 2 sec. of fighting I dropped it. 95x1 strong clean, jerk counted but not great. 95x1 strong clean not even close on the jerk

cl hi pull

100x1 105x2 110x1x3
fr sq.

55x3 65x3 75x3 85x2 93x2 100x2 105x1x3
press

45x5 50x5 55x4 55x3 55x3

I am very happy with how I am cleaning right now, I think with the jerk it is partly not being exposed to heavy weight apart from rack jerks. It is a whole different animal jerking a heavy weight after cleaning it, I don't think I am setting up right after the clean. Something just doesn't feel "right when I go to tighten up dip and drive. I have some mental work to do as well, as I believe this is also a factor.

Jonathan Owen
08-04-2008, 11:45 AM
I haven't been logging my training sessions for the past couple weeks as life has been busy of late.

Competed at the Conn. Open yesterday and I bombed out! I took 76 as my opening snatch as it has been a very solid, easyish lift for me in training. Well, I got caught with my pants down in warmups, rushed to the platform and missed my opener. I followed myself and missed; I contemplated moving up to my second attempt of 80, but I stuck with 76. Had it in the bottom but it careened to the left and I could not save it. I did clean and jerks and set a pr with 100, and I missed 105. Got a little too aggressive and didnt hold position; my previous best c&j was 98. Best part of the meet was Yoon, "Today I am doing max snatch, max clean and jerk, and pec deck."
Back to train and work on my weaknesses!

Yuen Sohn
08-04-2008, 03:54 PM
I actually was going to max out on the peck deck, but we were so hungry and tired that the three of us (Amedeo, John, me) left sort of abruptly. Congrats on the 100kg milestone to close out the day! Personally, when I bomb out in the snatch, the rest of my lifting goes down in flames.

Jonathan Owen
08-12-2008, 01:43 PM
Moved into new apartment yesterday. Back in the saddle, first training session since the Conn. Open

warmup- cf wu with kipping pu
3rnds 3:21 (man I am out of shape, this hit me for a couple minutes)
pvc and bar warmup w/ ohs +psn.

PSn.+ohs+Hng.Sn.(1= 1+1+1)
40x1 miss on hsn. 40x1 40x1 45x1 45x1 50x1x3 55x1 full snatch
back sq.
60x3 70x3 80x3 87x3 95x3x2
Press
40x3 45x3 50x3x2
3rnds
100m row
20 back ext.
5:15
Really tight warming up today, took me a while to get "going" never really felt Great.

Jonathan Owen
08-19-2008, 01:10 PM
I have had two sessions that I wont log, one a short oly session and another was a kbell metconish thing with some "core work" (wearing short shorts of course)
last night was first night with what Rod has put together for me; my goals for this phase are to get stronger, fix some problems with my snatch, and....well....work my ass off!
warmup-bar and pvc

snatch
40x3 48x3 56x3 62x2x5
had a miss in my 2nd and 4th sets, Rod said my prob is that I am looking for the scoop and overthinking it. I will look to correct this.
Sn. pull+2 hi-pulls
68x3 74x3 80x3 83x3x4
Pw.Cl.+2brski CL.+2 Pw.jrk
45 55 65 71x3
back sq.
50x5 60x5 75x5 85x5 93x5x5
Hard work last night I am feeling my legs today!
Another note, nutritionally, I have embarked on a fat boy program. We'll see what happens.

Jonathan Owen
08-20-2008, 12:57 PM
before work

warmup- 200m row, 10 squats and 5 pvc ohs(no shoes), 15 pushups, 10 stct. pu, 15 pushups, 6 stct. pu

rack jerks
bar x3 40x3 50x3 60x3 68x3 76x2 81x2x4
solid but could have been better, feelin a little tired today
pw. sn.

40x3 46x3 52x3x3
I have never really done a lot of these, so they still feel a little different, couple reps a little forward on the catch

sn dl. w shrgs from hang

62x3 72x3 80x3 87x3x3

fr sq.

50x3 60x3 70x3 80x2 86x3x5
didn't feel really strong on these today

Solid Session

Jonathan Owen
08-24-2008, 12:10 PM
Was not able to make it to the gym yesterday because after I got up from working the night before I had to go pick out wedding bands....It was everything I dreamed it would be.....Okay, it wasn't that bad. But I still could not train, which sucked! I have to work tonight so I did the following in my apt.
20 sec handstand holds
3 sets
Pistols with shoes
1l 1r
1l 1r
2l 2r x3
3r 4 l
1l 1r x2
28 kg kb press(warmed up with 35#)

4x1 each arm

as many rnds in 5 min. of

5 28kg kb swings
10 pushups
15 squats

5 rnds+5 swings
Felt like dog crap during this, especially the air sq.(pistols beforehand?)

Overall I feel like I have been runover by a truck today; I think for various reasons, one of them def. being really crappy sleep for the last week.

Jonathan Owen
08-26-2008, 06:23 PM
Tonights attempt to train can only be referred to as a fiasco! I wasn't there mentally, and physically I felt lightheaded at times and not "connected." Usually when I feel like this I just take some extra time to work into it, and I am able to shake out the cobwebs and be fine. Not so today! So I cut things after about a half hr., stretched and got out of the gym. I lost this battle...but the war continues...

Jonathan Owen
08-27-2008, 11:50 AM
Got back in the gym today and felt better than last night. I still felt "off" though so I scaled back what was on paper for me to do.

Warmup-lazy 250 row and lazy 1/4 mile treadmill, bunch of pw. cl. and pj with bar and 40, some from the hang

cl. and Jrk.

50x3 60x3 70x2 77x2 (yuck) 77x1x3 70x1 cl. only
I felt so weird getting into the starting position today; it felt foreign. It was like my body was really stiff even though I warmed up really good.
Cl pulls

85x2 92x2 98x2x3
These were a mix of standard and high, once again I experienced the strange feeling in the starting position.

Back squat

60x5 75x5 85x5 93x2 100x5

The 100 is a 5 rep pr! Pretty happy with this as I felt that the session overall was poor in regards to my energy level and performance. Makes me wonder if I am sandbagging and I just need to open up a, "Can of Man."

Jonathan Owen
08-30-2008, 03:38 PM
apartment wod

This sounded like fun in my head so I thought I would give it a go!

amrap in 10 min.

35# kb
r hand 1 snatch 1 cl. & Pr. 1 1 arm swing
5 pushups
l hand 1 snatch 1 cl. & Pr. 1 1 arm swing

15 rnds r hand and 3 pushups

This was not a brutal wod, but I liked it.

Jonathan Owen
09-01-2008, 01:52 PM
warmup-not gonna log this anymore

push press
40x3 46x3 52x3 57x3x3

pw. cl.

50x3 60x3 66x3x3 66x1 for good measure, just felt like doing another single

cl dl. (end of each set 3 hng. pw. shrugs)

78x3 90x3 100x3 109x3x3

Good mornings

40x10 48x7 55x5

chins

15, 8

Finished with stretching and reading the variety of Flex magazine's that are always lying around. It had been a while since I had heard the phrase, "Hanglider lats" used in a sentence. I used to love reading those mag's, it is a shock to read them now as my training philosophy is so different. Especially this line, "Don't worry about strength, just worry about how the muscle feels." This was by a famous Classic BB who was talking about the deadlift.

Jonathan Owen
09-03-2008, 05:37 PM
snatch

40x1 40x1 40x2 40x1 48x2 48x1 52x2 60x2 66x2x3
Had a breakthrough today with my snatch, very happy about this; technically I have felt weird lately with this lift.
Cl and Jrk.

40x pcl+hcl.+sjx2 50x2 50x1 60x2 70x2*(2 cl+1 jrk.) 77x2* 83x2*x3

Fr sq.
60x3 70x3 80x2 88x1 93x1 98x2x5
press
42x5x5
good session today

Jonathan Owen
09-08-2008, 08:52 PM
snatch
40x2x2 48x2 54x2 60x2 66x1+1 miss 66x1+1miss 66x2 66x2 66x1x1miss 66x1

snatch hi pull

76x3 82x3 88x3x4

pw cl+2brski

50 60 70 77x3

some of these had push jerks on them, however by the time I got to them I was smoked!

Back Sq.

60x3 70x3 80x3 90x3 100x3 107x3 107x2x4

I ve got something wrong with my hip or glute, really felt it squatting tonight. I will put the ice to it and hope for the best! Decent session; I could have been more consistent with my snatch.

Jonathan Owen
09-09-2008, 06:46 PM
rack jerks (power)

barx3 40x3 40x3 50x3 60x3 70x3 78x2x4

pw sn.
40x1x2 40x3 46x3 52x3 56x3x3
hit my knees a little on this the first 2 sets, got the hang of it a little better. I need to be tighter when I receive on snatches.

Sn DL. W hang shrugs

66x3 76x3 85x3 92x3x3

fr sq.
60x3 70x3 78x3 86x2 92x3x5
not quite as sharp as I would have liked.

pullups

12, 6

Solid hard hat session, nothing spectacular. I need to continue to iron out my pull around the knees, I did scrape the left one pretty good tonight.

Jonathan Owen
09-15-2008, 06:00 PM
pw. sn.+2brski sn.

40x3 48x3 56x3 62x1+1+1miss 62x1+2misses 62x1+2misses

c&j

50x3 60x3 70x 3cl.+2sj 78x1+1miss 83x2 cl.+1 sj 83x1+miss cl. drop to singles
83x1 83x1 83x1

cl. hi pulls

90x3 100x3 105x3 110x3x3

on the 110 every 3rd rep turned into standard pull, this happened with 105 too.

back sq.
60x5 75x5 85x2 93x2 100x2x3

Something is wrong with my hip/glute! I felt it immediately as I started to back squat, really affected my confidence. I am gonna have to really step up the ice and probable reduce my back squatting. I am a little frustrated right now!

Jonathan Owen
09-22-2008, 05:24 PM
push press
40x5 48x5 56x3 61x3x3

pw. cl.
40x3x2 50x3 58x3 65x3 70x3x3

cl. dl.+ hang pw. shrugs
88x3 98x3 107x3 115x3x3

good mornings
40x10 48x7 56x5 61x5

Took about a week off, tonight was good, but I didn't feel as fresh as I thought I should after a week off.

Jonathan Owen
09-26-2008, 03:03 AM
snatch

40x1x3 40x2 48x2 56x2 62x2 66x1 70x1 missed behind 70x1 missed front 70x1 70x1 miss (pulled bar really high but out of position) 70x1

cl. and jrk. (2=2cl.+1 jrk.)

50x1x2 50x2 60x2 70x2 77x1 83x1 88x1x3

Not quite as crisp on the cleans as I have been lately, but jerks real strong!

FR Sq.

60x3 70x3 80x2 88x2 94x1 104x1x4

It was written as doubles with 104 but I didn't have it today, I tried a second rep on my last set and missed it. These were all solid but I wasn't "feeling it" today.

Press

40x5 45x5x3

chins

1 set of 15

Jonathan Owen
10-02-2008, 05:52 PM
snatch
40x1 pw sn+ohsx3 40x3 48x3 54x2 60x2 65x1 70x1miss 70x1 70x1miss 70x1 70x1

sn hi pulls
76x3 82x3 88x3 92x3x3

back sq.
60x3 60x5x2

I was short on time so I had to cut some stuff; I may have figured out what I need to do to correct the glute/hip pain in my back sq. Only time will tell...

Jonathan Owen
11-01-2008, 03:39 PM
It's been a while since I posted. I havent been able to train much the last month with wedding planning, and issues that weren't bad enough to call injuries, but still hurt my training. Got married, went to Aruba, it was great! But! Now its time to get back to it.

Just said hello, and caught up on old times with the barbell tonight.

snatch to 60x1x3

clean and jerk to 70x1x3

fr sq. to 85x3x3

Jonathan Owen
11-03-2008, 02:36 PM
warmup-air sq. pushup pvc ohs bar pressing

push jerk

40x3 48x3 55x3 60x3 65x3 70x3x3

pw sn. +ohs

40x1+1 40x1+3 45x1+3 50x1+2 55x1+2x3

sn hi pull
60x3 67x3 75x3x3

I am very rusty and out of condition, which is to be expected after my layoff.

pullups 2 sets of 12

Jonathan Owen
11-17-2008, 05:22 PM
I have been training when I can, doing some kb work in the new apt., and making it to the gym when I can. Tonight was the first session back with the team, it was good to see the guys.

cl and j

worked up to 85x1x3

these felt really good

cl hi pull

up to 100x3x3

Good position

back sq.

worked up to 95x5x3

weighted chins
25# 8, rest then only could get 5

Since being married, I feel like I am in unexplored territory as far as how I will balance my training etc...If any veterans of matrimony happen to read this I would welcome any thoughts/advice. Right now I am planning on staying basic for a while, and see where the training goes.