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Old 11-26-2007, 06:33 PM   #1
Jonathan Owen
Join Date: Dec 2006
Posts: 172
Default Jon's Journal

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)

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.
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Old 11-27-2007, 05:44 PM   #2
Jonathan Owen
Join Date: Dec 2006
Posts: 172

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

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

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Old 11-28-2007, 05:10 PM   #3
Derek Simonds
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Join Date: Nov 2006
Location: Deland, FL
Posts: 4,204

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.
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

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Old 11-28-2007, 07:59 PM   #4
Jonathan Owen
Join Date: Dec 2006
Posts: 172

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.

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

These were thrown in as an afterthought purely for fun.

Thanks! Feel free to throw out any criticism or advice, I wanna hear it!
Train Hard! Have Fun!
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Old 11-29-2007, 07:08 PM   #5
Yuen Sohn
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Join Date: Dec 2006
Posts: 957

Hey Jon,
Good to see you starting a log here! Congrats on the recent PRs.

You doing any meets in the coming months?
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Old 12-01-2007, 12:39 PM   #6
Jonathan Owen
Join Date: Dec 2006
Posts: 172

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
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.
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