my name is owen mooney, my best total is 1175 LBs raw in wraps at 242 bodyweight.
you can see my meet results here - Owen Mooney
my goal is to total 1200 raw in wraps at a meet this year at any bodyweight.
the past three years have been the hardest of my entire life, fighting chronic pain and weakness, and some bad depression. obviously its time to get back in shape and go to war with the fucking barbell.
the method used here is inspired by westside which I call east of the westside, but is really more like train your ass off every day and that could be anything. as I get back into shape it will begin to resemble an actual program with waves.
I train at RX Strength in somerville, MA, Steele Barbell club in woburn, MA, and sometimes GymIt in watertown, MA.
Update: after 4 years of eating vegan I started eating meat again.
written as sets x reps x weight in pounds, or reps x weight if one set is done.
(* indicates a superset)
2 Likes
monday 2/13/2023
deadlift from mats
5x135
4x225
3x3x315
2x365
1x370
chair deadlift
3x5x225
2x5x135
belt squat march
5x60sx90
reverse hyper
5x30sx135
hanging leg raise
3x10xbw
notes
pinched my hands loading the bar and got a small cut which is just my luck but it kind of psyched me up. had the worst drymouth the whole time. I superset the belt squat march with the reverse hyper.
1 Like
tuesday 2/14/2023
bench press with chains
5x45
5x45+30cw
4x95+30cw
3x115+30cw
6x3x135+30cw
3x3x95+30cw
football bar floor press (close straight grip)
5x45
3x3x135
5x5x95
dumbbell tricep extensions
5x10x30
lat pulldown (curl up grip)
5x8x115
dumbbell front raise
3x10x30
standing cable crunch
3x10x80
notes
bench press has suffered the most and needs to be cleaned up a bit, need to get this stronger. 135 with chains felt slow which defeats the purpose of the accomodating resistance, so I dropped the weight to 95 and finished my working sets with speed. then I did the heavy work with straight weight on the football bar. need to get used to benching heavy again.
1 Like
thursday 2/16/2023
hip circle squat
3x10xbw
SSB squat
5x45
5x135
4x225
6x3x245
SSB good morning
5x5x135
reverse hyper
4x30sx90
glute ham raise
5x8xbw
seated band crunch
3x20xorange band
hanging leg raise
3x10xbw
notes
the gyms SSB is one that sits slightly higher on the shoulders so I had to really stay upright when it rocks forward. definitely a good challenging bar. thought the ten pound plates were five the whole time until I unloaded the bar and realized it was a bit heavier. RX strength got new platforms with band pegs and a new combo rack so if youre in the area go check it out.
1 Like
friday 2/17/2023
close grip bench press
6x45
5x65
5x95
4x105
3x135
6x3x140
reverse doubled micro band bench press
3x5x165-40b
2x5x145-40b
football bar row (wide straight grip)
5x8x100
cable face pull
5x20x50
standing band crunch
3x15xorange band
notes
felt kind of like shit and kept messing up getting ready this morning. theyre doing construction outside my window and it kept distracting me. bench is still weak but improving. did one hundred face pulls which was good, keeping the shoulders healthy. Ive done a lot of work on my bench setup to the point where if I can get everything together and ready to press I can really use my breath to add power to the lift.
1 Like
monday 2/20/2023
deadlift from mats
5x135
5x225
4x275
3x315
6x3x335
chair deadlift
3x5x225
2x5x135
ssb good morning
5x5x135
reverse hyper
3x30sx95
hanging leg raise
3x10xbw
notes
worked out on an empty stomach today so felt kind of faint by the end of my six sets of deadlifts. first time filming my working sets. it was weird having to manage something between sets but may as well keep my mind busy. tried a new vegan restaurant on the weekend and had a vegan cheese pizza that tasted just like the real thing, which I have never had before.
tuesday 2/21/2023
bench press with micro bands
5x45
5x45+20bw
5x65+20bw
5x95+20bw
4x115+20bw
6x3x135+20bw
football bar bench press (close straight grip)
5x5x135
laying tricep extension
5x10x30
cable pushdown (straight bar)
5x10x50
standing cable crunch
5x10x70
notes
bench is getting stronger. thought I framed the video perfectly. some of it. with this type of progress there is a hope for beating my bench on the platform.
thursday 2/23/2023
hip circle squat
3x10xbw
SSB squat
5x45
5x135
4x185
6x3x225
3x2x275
SSB box squat with chains
5x5x185+30cw
belt squat march
3x45sx90
reverse hyper
3x30sx50
reverse crunch
4x15xbw
notes
Im excited about squatting this weight since Ive been working on foundational stuff. this is the time to put it to work. I did doubles with 275 in wraps. shoulders were happy today with all the SSB work. did a few wide stance box squats and felt like I could have gone wider but really felt it in the hamstrings. one set is missing from video because the camera battery went low. finished with some conditioning and ab work.
friday 2/24/2023
bench press with micro bands
6x45
2x5x45+20bw
5x95+20bw
4x115+20bw
4x135+20bw
3x145+20bw
2x145+20bw
4x3x135+20bw
close grip bench press
5x4x135
slingshot bench press
4x135
football bar floor press (close straight grip)
2x8x95
face pull
5x20x40
hanging leg lift
3x10xbw
seated band crunch
3x12xorange band
notes
was looking forward to benching today but ultimately felt like I should have stayed home instead. worked up to 145+20bw and had to drop the weight down to 135+20bw even know I was doing that weight a few days ago with no problem. I proceeded to bench even know it was slow and missed a couple repsā¦ not super surprised or disappointed because I know my bench needs work and its just a bump in the road.
monday 2/27/2023
deadlift with micro bands
5x135
5x135+20bw
5x225+20bw
4x275+20bw
6x3x315+20bw
chair deadlift
3x5x225
5x135
belt squat db RDL
3x10x90+100
standing cable crunch
5x20x70
notes
used the new platform today with the band pegs. took a preworkout that had me fucking focused between sets. also noticed I could do more crunches with the preworkout. felt good to pull from the floor, deadlift is coming back from the grave!
tuesday 2/28/2023
bench press with chains
5x45
5x45+20cw
5x65+20cw
5x85+20cw
5x95+20cw
4x115+20cw
6x3x135+20cw
close grip bench press with chains
3x3x135+20cw
floor press with chains
4x5x135+30cw
football bar row (close straight grip)
3x8x135
lat pulldown (curl up grip)
3x8x115
laying dumbbell extensions
5x20x30
standing band crunch
5x20xorange band
notes
no video today since the battery went low. lots of volume today I wasnt really planning but kept adding on to the workout. feel like I did as much posterior and accessory work as pressing which is good. bench is getting better.
wednesday 3/1/2023
box squat with chains
5x45
5x45+40cw
5x135+40cw
5x185+40cw
4x225+40cw
9x3x275+40cw
good morning
3x5x225
2x5x135
reverse hyper
3x30sx95
step ups (24" box)
3x10xbw
hanging leg raise
3x10xbw
notes
squats were good. knicked my finger on the J hook unracking the weight and had to clean up some life liquid. had to wrap myself for nine fucking sets so the primary work took forever. people started showing up for later in the day so I know I fucked up. it looks like the bar is leaning to one side in the video but it may be the angle of the lense.
thursday 3/2/2023
close grip bench press
5x45
5x65
5x85
5x95
5x115
4x135
6x3x155
pin press
5x5x135
barbell skull crusher
5x8x75
single arm dumbbell row*
5x16x70
cable pushdown (straight bar)*
5x15x40
standing cable crunch
3x10x50
notes
feeling stronger by the day on bench. I could probably pause my reps a bit more but my mind is on getting a bigger bench and repping it out is going to build up my arms and shoulders. really felt the rows in my back. Im making fast progress.
friday 3/3/2023
deadlift from mats
5x135
5x185
5x225
4x275
4x315
6x2x365
deficit deadlift with micro bands
5x5x225
reverse hyper
5x30sx75
notes
deadlifts felt heavy off the floor. was a bit slower than usual. to build speed off the floor I did deficits with bands and focused on trying to rip the bar off the floor. last day of the training week. deadlift is getting stronger. hair flew in my mouth on my last heavy double. it was crazy.
monday 3/6/2023
slingshot bench press
5x45
5x65
5x85
5x95
5x115
5x135
4x165
9x3x185
floor press with chains
5x45+30cw
5x95+30cw
2x5x135+30cw
2x4x135+30cw
5x95+30cw
football bar row (close straight grip)
5x8x135
lat pulldown (curl up grip)
5x10x130
laying dumbbell extension
3x20x30
standing band crunch
3x15xorange band
notes
bench was feeling good with slingshot. didnt miss any reps. shoulders feel good. floor press felt only four reps for two of the sets so dropped weight for the final back off set. row feels strong. did some of the usual assistance work for this wave.
tuesday 3/7/2023
box squat with chains
5x45
5x45+40cw
5x95+40cw
5x135+40cw
5x185+40cw
4x225+40cw
6x3x255+40cw
good morning
5x135
5x5x185
belt squat dumbbell RDL
3x10x90+70
reverse hyper
5x30sx120
hanging leg raise
3x10xbw
notes
lower box today and knee sleeves instead of knee wraps, so I squatted a bit less weight than usual. camera battery went low, the last two sets of the box squat are missing and those were my favorite sets!!
wednesday 3/8/2023
bench press with chains
5x45
5x45+20cw
5x95+20cw
5x115+20cw
9x3x135+20cw
close grip bench press
2x5x145
3x5x135
barbell row
4x8x135
single arm dumbbell row*
5x16x70
cable pushdown (straight bar)*
5x12x40
cable face pull
4x20x40
standing cable crunch
3x15x70
notes
woke up with weird elbow pain this morning. did as much posterior work as pressing. easy abs to finish.
thursday 3/9/2023
deadlift from mats with micro bands
5x135+20bw
5x225+20bw
4x275+20bw
4Ć315+20bw
6x3x365+20bw
chair deadlift
3x5x225
2x5x135
reverse hyper
5x30sx120
hanging leg raise
3x10xbw
notes
deadlifts were good. had to grind out the final rep of the fifth and sixth set. I was listening to xibalba and as I was grinding out the final rep that part in burn where he says ādid you forget who I am, where I standā blasting through my headphones. was too tired from primary work to do any accessory. finished with abs and called it a day.
friday 3/10/2023
football bar bench (close straight grip)
5x45
5x95
5x115
4x135
3x145
9x3x155
pin press with chains
5x45+30cw
5x95+30cw
5x5x115+30cw
barbell skull crusher
5x8x75
lat pulldown (curl up grip)*
5x10x130
dumbbell shoulder fly
5x10x60
seated band crunch
3x20xorange band
notes
kind of an accessory bench day. I wanted to do heavier pin press but I thought to work on speed instead, to stay fresh and not work too much. those sets are to cool down anyway. felt really strong on lat pulldown. next wave I will include some curl ups. camera malfunctioned again so videos are missing or out of order.
saturday 3/11/2023
front squat
5x45
5x95
5x135
6x3x185
box squat
5x185
6x3x225
leg press
5x10x270
glute ham raise
5x6x10
crunch machine
4x10x60
notes
trained at gymit today. I am not really used to their equipment. their ghr is hard, it has the hard padding. lots of machines at this gym that I dont really use. took advantage of the leg press. overall could have gone heavier.
