Win's Log

[Winfield Featherston]

Moving my workout log to a new home.

Just finished week 1 of the second cycle of 5/3/1.

Today:

Squats - warm up, then 5@115, 5@135, 10@155

Hang power clean & push press - 5@80, 5@95, 6@105

Weighted dips - 3 sets of 8 with 45lbs

Farmer's walk - 100lb db per hand, length of gym, 2 walks.

[Winfield Featherston]

Walked 30 minutes last night.

Today: 7 rounds on the heavy bag, 1 minute each with 30 seconds rest between each round. Followed by 50 kb swings. Total time about 11:30.

[Winfield Featherston]

Deadlifts: 3@185, 3@210, 6@235

3 sets of 8 at 145

Bench: 3@125, 3@140, 6@160

3 sets of 10 at 100

2 sets of 5 L-pull ups
1 set of 5 L-chin ups
1 set of 6 hanging leg raises

1 set of 12 shrugs w/2 65s
1 set of 16 shrugs with hammer bench at 90

[Derek Simonds]

Glad to have you logging your stuff over here. Any particular goals or competitions you are training for? I like the heavy bag work.

[Winfield Featherston]

Hey Derek. I'm not training for any competitions, as I'm currently pretty weak (those weights are pounds and not kilos). I lost a lot of weight doing the xfit main site workouts for a couple of years, and my strength suffered.

My current goals are pretty meager: 2x body weight DL, 1.5x body weight squat, 1.25x body weight bench, and 1x body weight overhead. Meager, but manageable in the relative short term. I'm planning on meeting these goals by year end.

Oh yeah, and the heavy bag stuff is because a) it augments my martial arts training, and b) it's a lot of fun.

[Winfield Featherston]

Squats 3@125, 3@145, 6@160, 3 sets of 10 @ 100

Hang PC and PP 3@85, 3@95, 4@110, 3 sets of 10 at 65

Weighted dips with 45lbs, 8, 8, 7

Farmer's walk w/100lbs per hand, length of gym and back.

Afterwards, moved a few hundred lbs of dirt from the front of the house to the back - got some sun though.

[Winfield Featherston]

50 kettlebell swings,

7 rounds on the heavy bag, 1 minute each with 30 seconds rest between each round,

50 kb swings.

Total time about 12:00.

[Derek Simonds]

Hey Derek. I'm not training for any competitions, as I'm currently pretty weak (those weights are pounds and not kilos). I lost a lot of weight doing the xfit main site workouts for a couple of years, and my strength suffered.

My current goals are pretty meager: 2x body weight DL, 1.5x body weight squat, 1.25x body weight bench, and 1x body weight overhead. Meager, but manageable in the relative short term. I'm planning on meeting these goals by year end.

Oh yeah, and the heavy bag stuff is because a) it augments my martial arts training, and b) it's a lot of fun.

I am right there with you on those goals. I think they are great for the end of the year. In fact I would love to have a 1x press by then.

[Winfield Featherston]

Deadlifts 5@195, 3@225, 4@250,
then 3x8@145

Bench 5@130, 3@150, 5@165
then 3x10@100

2 sets of 5 L-pull ups
1 set of 5 chins
1 set of 8 hanging leg raises

2 sets of shrugs on hammer machine with 90lbs

[Winfield Featherston]

Today: 2 hours of martial arts, followed by about an hour of recreational swimming.

[Winfield Featherston]

Squats 5x135, 3x155, 5x150
then 3 sets of 8 at 100

Push press: 5x90, 3x105, 4x115
then 3 sets of 10 presses at 65

Dips: 12, 10, 8

Farmer's walk: 100lbs per hand, 2 walks

[Winfield Featherston]

De-load week

Deads: 5x135, 5x145, 5x155, 8x135

Bench: 5x75, 5x95, 5x105, 10x95, 10x45

2 sets of 5 L pull ups
1 set of 5 chins

I was in a hurry so I did all of this in about 15 minutes.

[Winfield Featherston]

Deload week continues.

Squats 5x75, 5x95, 115x5, 95x10, 45x10

Hang power clean and press 5x55, 5x65, 5x75, 10x75, 10x45

2 sets of 10 dips

2 sets of machine shrugs 12 reps, 16 reps

[Winfield Featherston]

5-3-1 cycle 3 begins

Deadlifts 5x175, 5x205, 5x230

then 3 sets of 8 at 150

Bench press 5x115, 5x135, 5x155

then 3 sets of 10 at 100 (60 sec rest between sets

8 pull ups
8 chin ups
2 sets of 10 back extensions

[Winfield Featherston]

2 hours of martial arts. Bruises galore.

[Winfield Featherston]

Squats 5x125, 5x140, 8x160

then 2 sets of 10 at 105, 1 set of 8 front squats at 105

Press 5x80, 5x95, 6x105

then 3 sets of 10 at 70

Shrugs, 3 sets on machine with 100 lbs.

[Winfield Featherston]

Deadlifts 3x190, 3x215, 6x245

then 3 sets of 8 at 150, 60 second rest between sets

Bench press 3x125, 3x145, 8x160

then 3 sets of 10 at 100, 6 seconds rest between sets

Did the following with little rest between sets:

8 pull ups
8 back extensions
8 chin ups
12 back extensions

All pull ups/chin ups were done full range/dead hang.

[Winfield Featherston]

Squats - long warm up, then 3x135, 3x150, 6x170

then 2 sets of 10 at 105, 1 set of 8 front squats at 105

Press - 3x90, 3x100, 6x115

then 3 sets of 10 push presses at 75

3 set of 16 machine shrugs at 100lbs

2 farmer's walks with 100lbs per hand

* Forgot to log 2 hours of martial arts yesterday (7/24)

[Winfield Featherston]

Mon 7/26 - swimming 2x. Morning easy, evening more vigorous (including numerous overhead throws of 60lb son).

Tues 7/27 - 9 AM: swam laps with varying strokes. 4 rounds of 8 laps with pool walking for 4 laps between each round. 17:37

[Winfield Featherston]

Swam laps again, same workout as yesterday but pushed a little harder. 15:59

[Winfield Featherston]

Deadlifts 5x205. 3x230, 6x255

then 3 sets of 8 at 150

Bench press 5x135, 3x155, 4x170

then 3 sets of 10 at 100

Did the following 4 sets with no rest:
8 pull ups
12 back extensions
8 chin ups
12 back extensions

Then 3 sets per side on the rotary torso machine as rehab for back

[Winfield Featherston]

Squats 5x140, 3x160, 5x180

then 3 sets of 8 at 105, plus a set of 3 front squats at 105

Press 5x95, 3x105, 4x120

then 3 sets of 10 at 70

3 sets of machine shrugs at 100lbs

3 sets per side on the rotary torso machine, 40, 50 and 60lbs

[Winfield Featherston]

About an hour of light to moderate swimming.

[Winfield Featherston]

De-load week. Got a new foam roller, so that's what I did - lots of foam rolling.

[Winfield Featherston]

De-load week

Bench press 5x65, 5x95, 5 sets of 5 at 115

Deadlifts 5x135, 5 sets of 5 at 165

Did the following with little/no rest between sets:

8 pull ups
12 back extensions
8 chin ups
12 back extensions
rotary machine, sets of 16, 12, and 8 per side at 40, 50, and 60 lbs respectively (6 sets total)

[Winfield Featherston]

Deload week continues.

Squats 5x75, 5x95, 3 sets of 5 at 115

Press 5x50, 5x65, 3 sets of 5 at 75

rotary torso machine, 3 sets per side

[Winfield Featherston]

Deadlifts 5x180, 5x210, 6x235

then 2 sets of 8 at 155
5 powerclean singles at 135 with <60 seconds rest between each

Bench press 5x120, 5x140, 8x155

then 3 sets of 10 at 105

Did the following with no rest:
8 pull ups
12 back extensions
8 chin ups
3 sets per side on rotary machine, 40, 60, 70

[Winfield Featherston]

Squats 5x135, 5x150, 6x170

3 sets of 8 at 110

Press 5x85, 5x100, 6x110

3 sets of 10 at 75

shrugs, 2 sets with 65lb dbs
dips, 2 sets of 12

rotary torso - 3 sets per side, 40,50,70 at 16,12,8 reps respectlvely

[Winfield Featherston]

2 hours of martial arts training today. Live sparring FTW!

[Winfield Featherston]

3 sets of the following complex as a warmup: hang power clean x 8, front squat x 8, push press x 8, back squat x 8, behind neck push press x8. Just used the bar.

Deadlifts 3x195, 3x225, 5x250

power cleans, 10 singles at 135lbs, about 30 seconds rest between each

shrugs in rack, 3x225, 3x245, 3x265, 5x265

Bench press 3x135, 3x150, 5x165

then 3 sets of 10 at 105

Finally, 1 set of 20 squats with 95lbs

[Winfield Featherston]

2 sets of the following complex as a warmup: hang power clean x 4, front squat x 4, push press x 4, back squat x 4, behind neck push press x 4. Just used the bar.

Squats - 3x140, 3x160, 5x180

Front squats 5x95, 5x105, 5x105

Press - 3x90, 3x105, 5x115

3 sets of 10 at 75

2 sets of 20 rep squats at 95.

Lots of squat volume today - legs are still swole.

[Winfield Featherston]

Sunday 8-22: 2 hours of martial arts.

[Winfield Featherston]

Weighted pull ups/chins and dips.

5 pu at 10lbs, 5 pu at 25, 5 chins at 25, 3 pu at 35, 3 chins at 35, 2 pu at 45, 2 chins at 45.

dips: 8 at 25, 5 at 35, 5 at 45, 5 at 55, 5 at 65, 5 at 70lbs.

[Winfield Featherston]

8/25 Swimming

[Winfield Featherston]

Warmup with barbell complex, 2 sets

Deadlifts 5x210, 3x235, 3x265

Barbell shrugs 5x5x275

power cleans - 10 singles about 40 seconds apart, 135lbs

Bench press 5x140, 3x155, 3x175
3 sets of 10 at 105lbs

2 sets of 20 rep squats at 95lbs

[Winfield Featherston]

8-28 2 hours of martial arts

[Winfield Featherston]

8-29

warmup with barbell complex

Squats 5x150, 3x170, 3x190

Press 5x100, 3x110, 3x125

then 3 sets of 10 at 75

Finished with 1 20-rep set of squats with 95, one more round of barbell complex.

Later, swimming (including about 25 overhead throws of my 55lb son).

[Winfield Featherston]

Swimming - about 20 minutes of vigorous swimming, various strokes. Followed by about 10 minutes of lazily floating on a raft in the sun.

[Winfield Featherston]

De-load week (already?)

Warmup with barbell complex

Deadlift 5x135, 5x145, 5x165, 5x185

Power cleans - 5 singles at 135, about 30 seconds apart

Shrugs from rack - 5x225, 5x235, 5x245, 5x255, 1x135 behind back

Bench press 5x95, 5x115, 3x5x135

chin ups - 4 sets of 5 bar to chest

dips - 4 sets of 8

[Winfield Featherston]

Sat 9-4 2 hours of martial arts

[Winfield Featherston]

Deload week continues

Squats 5x85, 5x115, 3x5x135

Press 5x45, 5x65, 3x5x85

BN Press 3x5x65

BShrugs 3x12x135

Chins 3 sets of 5 bar to chest

Dips 3 sets of 8

[Winfield Featherston]

Yesterday (Labor Day) - hiked about 2.5 miles on the Katy Trail, after moving about 8 wheelbarrow fulls of dirt around the house.

[Winfield Featherston]

Tuesday 9/7 - did about 10 minutes on the heavy bag

[Winfield Featherston]

New 531 cycle begins

Deadlifts 5x185, 5x215, 5x245

Power cleans 1x135, 1x135, then 8 singles at 140 about 30 seconds apart

Shrugs from rack, behind back - 5x225, 5x235, 5x245, 5x255, 5x264
2 sets of 5 with bar in front at 265

Bench press 5x125, 5x140, 6x160
3 sets of 10 at 105

20 rep squats - 1 set at 100lbs

5 pull ups
5 chin ups
2 sets of 8 dips

[Winfield Featherston]

Squats 5x135, 5x155, 6x175

20 rep squat, 1 set at 115

Press 5x95, 5x100, 6x115

2 sets of 10 at 75, 1 set each behind neck at 75 (5 reps), 55 (8 reps), 45 (8 reps)

20 rep squat, 1 set at 100

that 20 rep set at 115 after the heavier squats made the presses seem extra hard.

[Winfield Featherston]

Sat 9/11/2010 2 hours of martial arts

[Winfield Featherston]

About an hour of trail running/hiking, with a touch of bluff climbing for variety.

[Winfield Featherston]

Deadlifts 3x200, 3x230, 4x260

Power cleans 8 singles at 140, about 30 seconds apart

Shrugs - 5x235, 5x245, 5x255, 5x265, 5x275, 2 sets of 8 at 225 behind back

Bench press 3x135, 3x155, 4x170

3 sets of 10 at 105

2 sets of 20 rep squats at 100lbs

[Winfield Featherston]

Squats 3x145, 3x165, 4x185

20 rep squat set at 115

Press 3x95, 3x110, 4x120

3 sets of 10 at 75
2 sets of BN press at 55

3 sets of 5 chin ups
1 set of 20 dips

[Winfield Featherston]

Sun 9/19: 2 hours of martial arts

[Winfield Featherston]

Deadlifts 5x215, 3x245, 3x275

Power cleans, 8 singles at 140 about 30 seconds apart

Shrugs from rack - sets of 5 at 245, 255, 265, 275, 285, then 2 sets of 8 behind back at 245

Bench press 5x140, 3x160, 3x185 (5lbs more than intended, oops)

3 sets of 10 at 105

2 sets of 20-rep squats at 95

2 sets of 5 chin ups
1 20-rep set of dips

[Winfield Featherston]

Squats 5x155, 3x175, 3x195

1 set of 20-rep squats at 115

Press 5x100, 3x115, 3x130

3 sets of 10 at 75, 1 set of 5 BN press at 65, 1 set of 8 BNP at 45

3 sets of 5 chin ups
1 set of 20-rep dips

[Winfield Featherston]

Sat 9/25 - 2.5 hours martial arts

Sun 9/26 - 2 hours martial arts

[Winfield Featherston]

Max effort day - start of 2 week hiatus from 5/3/1

Deadlifts 4x135, 2x185, 2x225, 1x245, 1x275, 1x295, 1x315, 1x335(F), 1x325

Bench press 8x45, 4x95, 4x135, 2x155, 1x185, 1x195, 1x205, 1x215(spotted, a little help I think)

3x5 chin ups
1 set of 20 dips

[Winfield Featherston]

ME day

Squats 8x45, 4x95, 3x115, 3x135, 2x155, 1x175, 1x195, 1x215, 1x225, 1x235

PPress 3x45, 3x65, 3x85, 3x95, 1x115, 1x135, 1x145
then 5x115

20 rep squat set at 115

2 sets of 5 chin ups
1 set of 20 dips

[Winfield Featherston]

Back after a week out of town.

Deadlifts 5x195, 5x225, 5x250

Power cleans, 8 singles at 135 with about 30 seconds rest between each

Shrugs 5x225, 5x235, 5x245, 5x255, 8x265, 2 sets of 8 behind back at 225

Bench press 5x125, 5x145, 5x165
3 sets of 10 at 110

1 set of 20 rep squats at 100

[Winfield Featherston]

Hiked in the woods for about 2 miles.

[Winfield Featherston]

Squats 5x140, 5x160, 5x185

Press 5x90, 5x105, 5x120

3 sets of 10 at 75, 2 sets of BN press at 45

Too stiff to do 2 rep squats, still recovering from trip I guess :-(

3 sets of 5 chin ups
1 set of 20 dips

[Winfield Featherston]

Hiked in the woods, 40 minutes. Got some sun even though it was only about 55 degrees F.

[Winfield Featherston]

Sat 10-17 2.5 hours of martial arts

[Winfield Featherston]

Deadlifts 3x210, 3x240, 3x265

Power cleans, 8 singles at 145, about 30 seconds rest per set

Shrugs 5x235, 5x245, 5x255, 5x265, 5x300, 5x300

Bench press 3x135, 3x155, 4x175
then 3 sets of 10 at 115 with 60 seconds rest per set

Did the following in about 7 minutes
Chin ups 3 sets of 5
20 rep squats at 115
20 rep dips

[Winfield Featherston]

10/19 - 1 hour of hiking

[Winfield Featherston]

Squats 3x155, 3x175, 4x195

2 sets of 20 rep squats at 115

Press 3x100, 3x110, 4x125

3 sets of 10 at 75

3 sets of 5 chin ups
20 dips

[Winfield Featherston]

10/22 - one hour of hiking

[Winfield Featherston]

10/24 - 2 hours of martial arts

[Winfield Featherston]

Deadlifts 5x225, 3x250, 2x280

Power cleans, 3 singles at 145 in about 2 minutes

Shrugs 5x245, 5x255, 5x275, 5x295, 5x305, 5x305

Bench press 5x145, 3x165, 3x185
3 sets of 10 at 115

20 rep squats at 115

3 sets of chin ups, 5, 6, 5

20 rep dips

[Winfield Featherston]

Sat Nov 6 - 2 hours of martial arts

[Winfield Featherston]

Back to the gym after time off due to flu.

Deadlifts 5x200, 5x230, 5x260

shrugs 5x245, 5x265, 5x285, 5x305, 5x315

Bench press 5x130, 5x150, 5x170

3 sets of 10 at 115

[Winfield Featherston]

Squats 5x140, 5x160, 5x185

Press 5x90, 5x100, 5x115

3 sets of 10 at 75

Machine row 8x120, 8x180, 8x220

[Winfield Featherston]

Sun Nov 14 - 2 hours of martial arts

[Winfield Featherston]

Deadlifts 3x215, 3x245, 3x275

Shrugs 5x245, 5x265, 5x285, 5x305, 7x325

Bench press 3x140, 3x160, 3x180

3 set of 10 at 115

4 sets of 4 chins w/ one minute rest per set

20 dips

[Winfield Featherston]

Wed 11/17 2 hours of martial arts

[Winfield Featherston]

Squats 3x150, 3x175, 3x195
10x115, 10x115, 8x115

Press 3x95, 3x110, 3x120
10x75, 10x75, 8x75

Chin ups, 2 sets of 5

[Winfield Featherston]

Sat 11/20 2 hours of martial arts

Sun 11/21 2 hours of martial arts

[Winfield Featherston]

Deadlifts 5x230, 3x260, 1x290

Rack pulls 3x275, 3x295, 3x315, 3x335, 2x355

Shrugs 5x315, 8x295, 8x275, 8x255, 8x225

Bench press 5x150, 3x170, 2x190

Flat BP 10x115
Incline bench 10x95
Flat DB bench 10 reps with 40lb dbs
Incline DB bench 2 sets of 8 reps with 40lb dbs
Machine rows 8x200, 8x240

[Winfield Featherston]

Squats 5x160, 3x185, 2x205
3 sets of 10 at 115

Press 5x100, 3x115, 2x130
1 set of 10 at 75
1 set of 10 BN press at 65
1 set of 10 DB press, 25lb dbs
1 set of 10 DB press, 30lb dbs
1 set of 8 BN press at 45

3 sets of 5 chin ups
20 dips
20 alt db curls, 25lbs
10 alt db curls, 30lbs

[Winfield Featherston]

Sun 11/28 2 hours of martial arts

[Winfield Featherston]

Deadlifts 5x225, 5x235, 5x270

Rack pulls (from knee) 5x275, 5x295, 5x315, 3x335, 3x365

Shrugs 5x335, 5x315, 8x295, 8x275, 8x255, 8x225

Bench 5x135, 5x150, 5x170, 10x135

Incline bench 10x105
DB bench 10x45s
DB incline bench 10x35s

Machine rows 8x220, 8x240, 8x260

[Winfield Featherston]

Squats 5x145, 5x170, 5x190,
3x10 @ 125

Press 5x90, 5x105, 5x120,
10x80
10x70 (BN)
10 DB press, 35lb dbs
10 DB press, 35lb dbs (set broken)

chins 3x5
dips, 20 (broken)
curls, alternating, 2 sets of 10 with 30lb

[Winfield Featherston]

Added volume day.

Squats 5x5x155
Hang power clean and push press 5x3x115
Bench press 5x5x150
Cable row 5x5x150

[Winfield Featherston]

Deadlifts 3x220, 3x250, 4x285

Rack pulls 5x285, 5x295, 5x315, 3x335, 3x365
Shrugs 5x335, 5x315, 8x295, 8x275, 8x255, 8x225

Bench press 3x140, 3x160, 4x180, 10x135
Inc Bench 10x105
DB bench 10x45s
Inc DB bench 10x35s

Machine row 8x220, 8x240, 8x280

[Winfield Featherston]

Squats 3x160, 3x180, 3x205
3 sets of 10 at 125

Press 3x100, 3x110, 4x125, 10x80, 10x70(BN)

DB press 2 sets of 8 with 35lbs
Chins, 3 sets of 6
Dips 1 set of 16, followed by 4 more after about 10 seconds rest
DB curls, 8 per side (alternating) with 30lbs.

[Winfield Featherston]

Sat 12/11 - 2 hours of martial arts

[Winfield Featherston]

Deadlifts 5x235, 3x270, 1x300

Rack pulls 5x285, 5x315, 5x335, 3x355, 3x375
Shrugs 5x335, 5x315, 8x295, 8x275, 8x245, 8x225

Bench press 5x150, 3x170, 4x190
10x135
inc. bench 10x105
db bench 10x45s
db incline 10x35s

machine rows 8x220, 8x240, 8x280

[Winfield Featherston]

Squats 5x170, 3x190, 2x215
3 sets of 8 at 135

Press 5x105, 3x120, 1x135 (hurt neck/upper left back)
2 sets of 10 at 80
1 set of 8 BN at 70
1 set of 6 BN at 70
1 set of 10 BN at 45

DB press, 1 set of 8 at 35
Chins, 2 sets of 5
Dips, 1 set of 16
Curls, 1 set of 20 alt with 35

[Winfield Featherston]

12/18 2 hours of martial arts

[Winfield Featherston]

De-load week

Deadlifts 5x135, 5x160, 5x190

Power cleans, 10 singles at 135

Hang power snatch, 5 doubles at 65

Bench press 5x95, 5x105, 5x135

[Winfield Featherston]

De-load continues...

Squats 5x95, 5x115, 5x135

Press 5x55, 5x70, 5x85

messed around with some light clean pulls and snatch pulls at 115.

[Winfield Featherston]

SS workout one

Squats 165, 3x5
Bench press 155 3x5
Deadlift 235 1x5

[Winfield Featherston]

SS 2

Squats 175, 3x5
Press 85, 3x5
Power clean (hang) 115, 5x3

[Winfield Featherston]

SS 3

Squats 180, 3x5
Bench Press 160, 3x5
Deadlift 245, 1x5

[Winfield Featherston]

SS 4

Squats 185, 3x5
Press 90, 3x5
Power Clean (hang) 120, 5x3

3 sets of halo rotations with 35 lbs.

[Winfield Featherston]

SS 5

Squats 190, 3x5
Bench 165, 3x5
Deadlift 255, 1x5

[Winfield Featherston]

Switched to Texas Method.
Volume day

Squats 165, 5x5
Press 85, 5x5
Power cleans (hang) 120, 5x3
chins 3x5 BW
dips 3x5 BW

[Winfield Featherston]

TM light day (1/11)

Front Squats 115, 3x3

Power Cleans (hang) 120, 3x3

Shrugs 225, 2x5, 1x5 behind back

Bench press 150, 3x3

[Winfield Featherston]

TM intensity day

Squats 5x45, 4x95, 3x115, 1x135, 1x155, 1x175, 1x195, 1x215, 1x225

Press 5x45, 4x65, 1x95, 1x115, 1x125, 1x135

Deadlift 5x135, 1x185, 1x225, 1x275, 1x295, 1x315

[Winfield Featherston]

TM volume day

Squats 175, 5x5

Bench press 155, 5x5

Power cleans (hang) 125, 5x5

chin ups 3x5
dips 3x8

[Winfield Featherston]

Skipped light day due to back issue.

Intensity day - first time with belt

Squats 45x5, 95x4, 115x3, 135x3, 155x2, 175x1, 195x1, 215x1, 225x2 (PR), 250x1 (PR)

Bench press 45x5, 95x4, 135x2, 155x1, 185x1, 195x1, 205x1

Deadlift 135x3, 225x1, 275x1, 295x1, 315x2 (PR), 350x1 (PR)

[Winfield Featherston]

Volume day

Squats 180, 5x5

Press 90, 5x5

Power cleans (hang) 130, 6x2

Chins, 5, 6, 5
Dips 3x10

[Winfield Featherston]

Light day (yesterday)

Squats 135, 3x3
Bench 155, 3x3
power clean (hang) 120x3, 125x3, 130x3
shrugs 225x8, 225x5, 225x5, 135x5 (B), 135x5 (B), 135x5 (B)

[Winfield Featherston]

Intensity day

Squats 45x5, 95x4, 115x3, 135x1, 155x1, 185x1, 205x1, 225x1, 255x1 (PR), 235x3 (PR)

Press 45x5, 65x4, 95x1, 115x1, 140x1, 125x3

Deadlift 135x3, 185x1, 225x1, 275x1, 295x1, 315x1, 365x1 (PR)

[Winfield Featherston]

Volume day

Squats 180, 5x5

Bench press 160, 5x5

Power clean 135, 5x3

Chins, 5, 6, 5
Dips 12, 10, 8

[Winfield Featherston]

Intensity day

Squats 45x8, 95x5, 115x3, 135x2, 155x1, 185x1, 205x1, 225x1, 245x1, 260x1 (PR)

Bench press 45x8, 95x5, 115x3, 135x3, 155x1, 185x1, 210x1

Deadlift 135x3, 185x1, 225x1, 275x1, 295x1, 315x1, 375x1 (PR)

Short farmer's walk with 110 lb dbs

[Winfield Featherston]

2 hours of martial arts

[Winfield Featherston]

Volume day

Squats 185, 5x5

Press 95, 5x5

Power cleans 140, 5x3

Chins 5, 6, 6
Dip 12, 10, 10

[Winfield Featherston]

Intensity day

Squats 5x45, 3x95, 3x115, 3x135, 2x155, 1x185, 1x205, 1x225, 1x245, 1x265 (PR), 3x225

Press 5x45, 3x65, 3x95, 2x115, 1x135, 1x145 (F), 1x145 (PP), 3x125

Deadlift 3x135, 3x185, 1x225, 1x275, 1x315, 1x385 (F), 1x375 (F), 1x350

[Winfield Featherston]

Volume day

Shoveled snow for about 15 minutes.

Squats 190, 5x5

Bench press 165, 5x5

Rack pull/shrugs 225x5, 275x5, 315x5

Spent some time afterwards moving sofas and loveseats down stairs.

[Winfield Featherston]

Intensity day - 4 weeks until USAPL meet.

Squats 5x45, 5x95, 3x115, 3x135, 2x185, 2x205, 1x225, 1x245, 270 (F due to shoulder cramp), 3x225

Bench press 5x45, 5x95, 3x135, 2x185, 1x205, 3x185, 1x185 (pause, 3x)

Deadlift 3x135, 3x185, 2x225, 1x275, 1x315, 1x365

[Winfield Featherston]

Volume day - tapering for meet

Squats 195, 3 sets of 5

Bench press 170, 3 sets of 5

Power cleans 3 sets of 3 at 135

Rack pulls 225x5, 315x3, 315x3, 225x5

[Winfield Featherston]

Intensity day - tapering

Squats 135x4, 155x1, 185x1, 205x1, 235x1, 255x1, 235x2

Bench press 95x5, 135x4, 155x3, 185x1, 205x1, 215x1

Deadlift 135x3, 185x1, 225x1, 315x1

[Winfield Featherston]

Volume day - still tapering

Squats 200, 3x5

Bench 175, 3x5

power shrugs 225x5, 275x5, 315x5

[Winfield Featherston]

Intensity Day

Squats 45x5, 95x5, 115x3, 135x3, 155x1, 185x1, 205x1, 235x1, 260x1, 270x1, 235x3

Bench press 45x5, 95x3, 115x3, 135x3, 155x1, 190x1, 205x1, 190x3, 185x2

[Winfield Featherston]

Winding down for the meet.

Squats 95x5, 115x5, 135x3, 185x3, 205x3

Bench press 95x5, 115x5, 135x3, 185x3, 185x3

Couldn't help but do a few RDLs with 135...and one deadlift at 225.

[Winfield Featherston]

Back after meet, then one week of flu.

Starting a cycle of 531.

Squats: warmup (45, 95, 115, 135), 5x160, 5x180, 5x205

Bench press: warmup (45, 95, 115), 5x125, 5x145, 6x165

Bench press volume: 10x105, 10x105, 10x105

Hang power cleans: 3x95, 3x115, 3x115

Power shrugs from rack: 5x315, 5x315, 5x315, 5x315

Dumbbell rows: 2 sets of 10 per side, 75lbs

[Winfield Featherston]

Throwing practice - about half an hour.

[Winfield Featherston]

531 cont...being super flu'd for a week takes the power sauce out of you.

Deadlift 5x220, 5x255, 4x290 :-(

Push Press 5x80, 5x90, 5x105, 10x70, 10x70, 5x70

Hang power snatch, 75lb, 10 singles on the minute

Halo rotations with 45#, 2 sets; 25# 1 set

[Winfield Featherston]

Squats 3x170, 3x195, 4x220
2x8x135, 2x6x95 (jumping squats)

Bench press 3x135, 3x155, 4x175
3x8x115 (speed)

Hang power cleans, 1x95, 1x115, 2x120, 2x120, 2x120

Rack power shrugs 5x315, 5x320, 5x320, 5x320, 5x320

Halo rotations 8x45, 8x35, 8x35, 8x25
db rows 10x55lbs

[Winfield Featherston]

Squats 3 sets of 8 at 135

Deadlifts 3x240, 3x275, 3x310

Press 3x85, 3x95, 6x110
2 sets of 10 at 75, 6 BN at 65, 6 BN at 45

Hang power snatch 2x45, 2x65, 2x75, 10 singles at 80, about 1 minute apart.

Halos with 45, 35, and 25, 8 reps in each direction

[Winfield Featherston]

Out sick for 2 weeks!

Squats 190: 6 sets of 2

Bench press 175: 5 sets of 2, 135: 2 sets of 8

Power clean 135: 10 singles about 30 seconds apart

Snatch pulls, 135: 5 sets of 3

3 rounds of
10 db push presses, 40lbs
10 db rows, 40lbs

[Winfield Featherston]

Squats 190: 6 sets of 3
Push press 105: 5 sets of 3, 75: 2 sets of 8
Rack power shrugs 315: 6 sets of 3

Halo rotations, 45# 2 sets of 8

[Winfield Featherston]

Squats 190, 6 sets of 2

Bench 180, 4 sets of 2, 2 sets of 8

RDL sets of 5 at 135, 185, 225, 185, 135

Halo rotations

[Winfield Featherston]

Squats 190: 6 sets of 4

Press 110: 5 sets of 3, 80: 2 sets of 8

Hang power snatch 80: 10 singles on the minute

55lb db rows, 20 reps

[Winfield Featherston]

MC 5x5

Squats sets of 5 at 95, 120, 145, 165, 190

Bench sets of 5 at 80. 105. 125, 145, 165

Hang cleans sets of 5 at 55, 70, 85. 95, 110

this, with no rest
10 situps
10 hypers
10 situps
10 hypers
10 situps

[Winfield Featherston]

Squats sets of 5 at 95, 120, 145, 145

Press sets of 5 at 65, 75, 90, 105

Deadlift sets of 5 at 155, 185, 215, 245

2 sets of 8 dips, some pull ups

[Winfield Featherston]

Squats 5x95, 5x120, 5x145, 5x165, 3x195, 8x145

Bench 5x85, 5x105, 5x125, 5x145, 3x170, 8x125

Hang power clean 5x55, 5x70, 5x85, 5x95, 3x115, 8x85

dips 3 sets of 8

curls/tri ext alternating, 8x80, 6x80, 6x80

[Winfield Featherston]

Squats: 5s at 100, 125, 150, 170, 195

Bench: 5s at 85, 105, 125, 150, 170

Pendlay Rows: 5s at 70, 85, 105, 120, 140

3 sets of 10 hypers
3 sets of 10 incline sit ups

Shoulder/posture rehab
2 sets of 10 low pulley external rotations
2 sets of 10 90 degree external rotations
1 set of 10 rear delt flys

[Winfield Featherston]

Light day
Squats: sets of 5 at 100, 120, 145, 145

Press: sets of 5 at 65, 80. 95. 105

Deadlift sets of 5 at 160, 190, 220, 255

2 sets of chins

Shoulder rehab ritual
2 sets of 9 90 degree rot
2 sets of 9 low pulley ext rot
machine rows, 3 sets
rear delt flys, 3 sets

[Winfield Featherston]

Squats 95, 120, 145, 170, 200x3, 145x8

Bench 85, 105, 135, 150, 175x3, 135x8

P Rows 70, 90, 105, 125, 140x3, 115x8

3 alternating sets of curls and tri ext at 80

shoulder rehab
low pulley x2
90 rotation x2
rear delt fly x2

[Winfield Featherston]

Squats 95, 120, 150, 175, 200x8

Bench press 90, 110, 135, 155, 175x6

Pendlay rows 75, 95, 115, 135, 150x7

Farmer's walk 90lbs per hand, 4 lengths of gym with rest between each lap

Shoulder rehab
low pulley row, 2 sets of 9
90 deg rotation, 2 sets of 9

[Winfield Featherston]

Press 5s at 70, 85, 95, 110, 110x8

Deadlift 5x135, 4x185, 3x220, 2x260, 2x300, 2x300

curls/tri ext, 2 alt sets (6/8) at 80

shoulder/posture work
rear delt flys 3 sets of 9

[Winfield Featherston]

Squat 95, 120, 150, 175, 205x8, 150x8

Bench press 90, 110, 130, 155, 180x5, 135x8

P Row 75, 95, 115, 135, 155x6, 115x8

db push press 40lbs, 3 sets of 8

Farmer's walk, 95lbs per hand, 2 laps

Shoulder rehab (low pulley, 90 deg rotations, rear delt fly - 2 sets of 9 each)

[Winfield Featherston]

Squats 100, 125, 150, 180, 205x8

Bench 90, 115, 135, 160, 180x6

P Row 80, 95, 115, 135, 155x6

curls/tri ext 2 sets alt 80lbs

Shoulder rehab (low pulley, 90 dg rot, rear delt fly)

[Winfield Featherston]

Press/PP 45, 70, 85, 100, 115x8, 115x6

DL 135x5, 185x5, 225x4, 275x2, 315x2, 315x2

Shrugs (bar) 225x9m 225x9, 80x13 (db)

Curls/tri ext 2 sets of 7/8 with close grip bp as finisher, 80lbs

rear delt flys 2 sets

[Winfield Featherston]

Squat 100, 125, 150, 180, 210x6, 150x8

BP 90, 115, 135, 160, 185x5, 135x8

PRow 80, 95, 115, 135, 160x5, 115x8

db push press, 2 sets of 8 with 40

[Winfield Featherston]

Squats 100, 135, 155, 185, 210x8

Bench press 90, 115, 135, 160, 180x6

PRow 80, 100, 120, 140, 160x8

Curls/tri. ext. 2 sets of 7/9 at 80

Farmer's walk 100lb per hand, 4 laps

shoulder rehab (low pulley, 90 degree rotations) 2 sets 9 each

[Winfield Featherston]

Squats 100, 135, 155, 185, 215x5, 155x8

Bench press 90, 115, 135, 160, 185x(1,2,3,1,2,3,1,2,3)

PRow 80, 115, 135, 165x4, 120x8

db push press 40, 1x8

[Winfield Featherston]

Sunday May 29 - did some Highland Games implement practice at clinic.

Today:
Squats 105, 135, 160, 185, 215x6

Bench press 95, 115, 140, 160, 190 (1,2,3,1,2,3,1,2)

PRow 85, 105, 125, 145, 165x6

db complex, 40#, push presses and hammer curls.

Halos, 2 sets of 10 with 45#

[Winfield Featherston]

HG training starts

Squats 5x95, 4x115, 3x135, 2x155, 2x185, 1x205, 225x (1, 2, 3, 1, 2), 135x10
Front squats 45x6

Push press 45x5, 65x4, 95x3, 115x2, 120x (1, 2, 3, 1, 2, 3), 65x10

Hang power snatch doubles at 45, 65, 75, 85, 95

Incline press 45x5, 65x4, 95x3, 3 set of 3x115

Rotational cross press 5x45, 5x70, 2 sets of 5x75

db rows, 10x50

2 sets of rear delt flys

[Winfield Featherston]

Front squats 5x45, 5x95, 5x95, 2x115, 3x115, 2x115, 3x115, 3x115

Power cleans, 10 singles at 135, one minute apart.

Rack power shrugs, 3 sets of 5 at 225

Bench press (expl=concentric portion done explosively)
5x45(expl), 5x95(expl), 5x115(expl), 5x135(expl), 3x185, 1x190, 1x200, 2x200, 1x200, 10x135(expl)

Incline bench press 5x45 (expl), 5x95, 5x95, 5x95, 10x45 (expl)

45# halo rotations, 2 sets of 10

shoulder rehab stuff

[Winfield Featherston]

Front squats to 120, 3x3, then 95 x 5

Push press 2 singles at 135, 3 at 115, 5 at 95

Power clean 6 singles at 135

Power shrugs from rack, 225x5, 315x5, 315x5, 225x8

Bench press, 95x5 (exp), 115x5 (exp), 135x4 (exp), 185x3, 205x2, 205x2, 185x3, 135x10 (exp)

Inc bench 45x5 (exp), 95x5 (exp)

Pendlay row 45x5, 115x5, 135x5, 165x5, 115x8

[Winfield Featherston]

Fri 6-17

Squats 5x45, 5x95, 4x115, 3x135, 2x155, 2x185, 1x205, 1x230, 2x230, 1x230, 2x225, 2x205, 5x185

Push press 5x45, 3x95, 3x115, 1x135, 1x145, 1x150, 1x150, 1x135, 3x115, 5x95

Hang power snatch 2x45, 2x65, 1x85, 1x95, 4x1x100, 1x95, 6x2x65

db rows

farmer's walk 110 per side 2 lengths of gym

[Winfield Featherston]

Forgot to mention:

Monday 6-13, throwing practice w/20lb weight, hammer swings

Thursday 6-16, throwing practice again

also swam both days

[Winfield Featherston]

Throwing practice.

16lb hammer for distance (and mostly technique).

Weight for height

WFD technique (not very good)

Sunny and 90, but fun

[Winfield Featherston]

Squats 5x45, 5x95, 5x115, 4x135, 2x155, 2x185, 1x205, 2x205, 3x205, 2x205, 6x205

power cleans 6 singles at 135, one minute apart

power shrugs 225x5, 315x5, 365x5, 315x8

bench press 5x45, 5x95, 5x115, 5x135, 2x185, 4x185, 4x185, 8x135

machine rows, 3 sets of 5 at 280

[Winfield Featherston]

Quick throwing session. Did a sort of easy circuit with the following:

Hammer winds: (set 1) 3x9 with 11#, (2) 3x9 with 16#, (3) 1x9 at 16#, 2x9 at 11#

Braemar stone (20#), 3 throws per set, plus one for a total of 10

WFD (light:20#) practiced footwork/spin technique after Braemar on sets 1 and 2

Finished with some kettlebell swings, switching hands in a release/catch fashion with each swing.

[Winfield Featherston]

Jumps squats, 3x45, 3x95, 3x115, 3x135, 3x185, 3x185, 5x135

Partial squats (from rack, bottom up), 3x135, 3x225, 3x275, 3x295, 3x315, 3x365, 2x405, 2x405, 5x315

Push press 3x45, 3x95, 1x115, 1x135, 1x155, 3x135, 8x95

Hang power snatch, 2x45, 2x65, 1x95, 1x105, 1x95, 2x75, 2x75, 2x75

DB row, 60#, 13 reps per side

Machine row, 2 sets of 6 at 300

[Winfield Featherston]

Squats 5x45, 5x95, 4x115, 3x135, 2x155, 1x185, 2x205, 1x225, 1x250, 5x225

Bench press 5x45, 5x95, 5x115, 5x135, 3x185, 1x195, 2x195, 3x195, 10x135

Power clean, 6 single on the minute, 135, 135, 140, 140, 140, 140

Power shrugs from rack, 5x225, 5x315, 5x375, 5x405, 10x315

Pendlay rows, 8x135, 6x135

[Winfield Featherston]

6-30 light throwing practice

7-3 ditto

7-6 ditto

7-7 (today) Heavy hammer throws x12
light hammer throw x10
light weight for distance, about 30 throws
light weight for height, about 10 throws
stone throw, 20#, about 10 throws

[Winfield Featherston]

Bench press (explosive) 5x45, 5x95, 5x115, 5x135, 3x190

Squats (jumping) 3x45, 3x95, 3x115, 3x135, 3x155, 3x190

Squats (rack, partial from bottom) 3x225, 3x315, 3x365, 3x410, 1x365, 5x315, 5x225

Push press 5x45, 3x95, 1x115

RDL 8x45, 8x95, 8x115, 8x115, 8x115

Hang power snatch 3x45, 1x65, 1x95, 1x85, 6 singles at 75

Incline bench press (explosive) 4x45, 5x95

DB rows, 1 set of 16 per side with 55lbs

[Winfield Featherston]

Weekend: 2 days of heavy yard work (stone and gravel shoveling and moving)

Today: Throwing practice - wfd, wfh and stone.

[Winfield Featherston]

Front squats 3x45, 3x95, 3x115, 3x115

Squats 3x115, 3x135, 3x155, 3x185, 2x205, 1x225

RDL 8x115, 8x115, 8x115

Hang power cleans, 2x95, 1x115, 1x115, 1x115

rack power shrugs 5x225, 9x315, 5x315

bench press 5x45, 5x95, 3x115, 3x135, 1x185, 9x135

pendlay rows 5x135, 5x135, 5x135

[Winfield Featherston]

barbell complex as warmup: row, RDL, clean, front squat, press, back squat, good mornings. 3 sets with the following weight/reps: 8@45, 5@65, 3@70

Snatch grip deadlifts, 1, 2, 3 ladder at 135, then 1, 2, 3 at 185

Push press ladders, 1,2,3 at 115, 1,2,3 at 125

DB swings, 6 per side at 30#, 45#, and 55#

Pull up variations, 3 sets (3,3,4)

Rotation barbell thrust (stone practice): 5 per side at 45, 70

[Winfield Featherston]

Last Sunday: throwing practice in Forest Park with the guys from Gateway Cabermen.

Today: finally got a practice caber and picked and turned it a few times. Also did a lot of weight for distance, weight for height and stone throwing.

[Winfield Featherston]

8/01 - more throwing

today:

Barbell complex, 3x8 with 45lb (row, rdl, hang power clean, front squat, press, squat)

Squats - 3x95, 3x115, 5x135, 5x155, 9x175, 10x95
Bench press - 5x45, 3x95, 5x115, 5x135, 8x155, 10x95

Circuit of row, RDL, shrug (6,6,12), 2 sets (95#, 115#)

Farmer's walk, 100# per hand, 2 sets

[Winfield Featherston]

Barbell complex (45): row, RDL, clean, front squat, press. 3 sets of 5, 5, and 8

Deadlift: 5x175, 5x200, 7x225

Press: 5x75, 5x85, 7x95

Squat: 24 reps at 95#

[Winfield Featherston]

Barbell complex (row, RDL, clean, press, front squat), 5x45, 7x45, 7x50

Squat 3x145, 3x165, 5x185, 20x100#

Bench press 3x125, 3x145, 8x160, 10x115

Row/RDL/shrug: 7/7/14 at 95, 7/7/14 at 115

Farmer's walk, 100# per hand, 2 laps

[Winfield Featherston]

Barbell complex (row, RDL, clean, press, front squat), 7x45, 7x55, 7x55

Deadlift 3x185, 3x210, 6x240

Press 3x80, 3x90, 8x100
DB press: 10@25

Squats: 25x95#

[Winfield Featherston]

barbell complex warmup: row, rdl, clean, press

Squats: 5x45(J), 5x95(J), 5x115(J), 5x135(J), 5x155(J), 3x185, 10x135
(J=jumping)

Clean and press: 5x45, 1x95, 1x115, 9 singles at 135.

incline sit ups, 8@25, 4, 8

farmer's walk: 110 per hand, 3 sets.

db complex: hammer curl, press, row, rdl, curl, press @35#

one-hand cable rows with rope, 60#, alternating sides

one-arm db press, 2x5@40, 1x8@35

[Winfield Featherston]

9/2

Zercher squat warm up: 5x45, 5x5@95

Deadlifts: 5x135, 4x185, 3x225, 2x275, 9 singles at 300

Bench press: 5x45, 5x95, 5x115, 5x135, 5x140, 5x145, 5x150, 5x155, 6x135, 6x115

Behind neck press: 8x45, 5x55, 5x65, 5x65, 5x65

press/curl/tri medley: 8@40, 7@50, 6@60

[Winfield Featherston]

warmup with complex

squats: 5x45, 5x95(j), 5x115(j), 5x135(j), 5x155(j), 5x190, 10x135

clean and press: 3x45, 2x95, 1x115, 5 singles at 140, 4 singles at 135

press: 10 at 95

situps

farmer's walk 3 sets at 120# per hand

db complex: curl/press/curl x 5 reps, seated curl to press, 2 sets of 5

cable row with rope, 2 sets of 5 each hand at 60, 2 sets both hands at 90

db one arm press, 2 sets of 5 per side at 40

[Winfield Featherston]

Warmup with zercher squats: 5x45, 5x95, 5x100, 5x105, 5x105, 5x105

Deadlifts: 5x135, 4x185, 3x225, 2x275, 5 singles at 315

Bench press: 5x45, 5x95, 5x115, 5x135, 5x145, 5x155, 5x160, 6x135, 10x95

BN press: 8x45, 5x65, 5x55, 5x50, 5x45

press/curl/tri. ext. complex: 2 rounds with 50#

[Winfield Featherston]

Squats: 5x45(J), 5x95(J), 5x115(J), 5x135(J), 5x155, 3x175, 3x195, 10x135

Clean and press: 3x95, 1x115, 1x135, 4 singles at 145, 3 singles at 135

Press: 5x115, 8x95

Farmer's Walk: 2 sets at 120/hand

DB curl and press, 2 sets of 5 per hand alternating.

Rope cable rows: 2 sets of 5 per hand at 70, 2 sets at 60, 2 sets of 8 with 2-hands at 100

db one-hand press, 5x45, 5x40

[Winfield Featherston]

Haven't been keeping up with log.

New program designed to alleviate postural issues.

Rack pulls with 3 sec scapular retraction: sets of 3 at 95, 115, 135, 155, 185, 225, 225, 225, back off set at 115, 15 reps

Kneeling squats, sets of 12 at 95, 115, 135, 135, back off set of 10 at 95

some lunges (not many)

Box squats with bench, sets of 3 at 45, 95, 115, 135, back off set of 8 at 95

Full contact twist, sets of 6 at 45, 55, 55 per side.

Superset of supported rows and incline db press, sets of 8 each at 35/45, 45/45, 55/45, 55/45, 55/45, back off set of rows, 9 at 35

[Winfield Featherston]

Supine bridges 3x15, superset with warrior lunge stretch

Step ups, 3 sets of 10 per leg, 1 set of 5 per leg with 22# added

Cuban press 3 sets of 10, superset with scapular retraction push ups, 2x13, 1x16

Side hip thrusts 3x10 per side, superset with dead bug twists (ouch)

[Winfield Featherston]

Rack pulls with 3 sec scapular retraction: sets of 3 at 95, 115, 135, 155, 185, 205, 225, 245, back off set at 135, 8 reps

Box squats with bench, sets of 3 at 95, 115, 135, 145, 155, back off set of 8 at 95

Push press: 3 at 95, 105, 115, 125, back off set of 8 at 95

superset cable rows and db bench press, 5 sets of 12/10, 10/10, 10/10, 10/8, 10/8
50# db, cable set to 80, 120x3, 140

[Winfield Featherston]

Rack pulls with scap retraction: sets of 3 at 95, 115, 135, 155, 185, 205, 225, 250
set of 10 at 115

Box squats: 8x45, 7x95, 6x115, 5x135, 4x145, 3x160, 5x135, 5x115

Superset: supported rows/incline db press, 5 sets of 5-7 (47.5# db)

Superset: dips/cable rows, 4 sets of 5/10

one-arm db press, 40#, 2 sets of 5 per arm

[Winfield Featherston]

Fri Nov 11:

Rack pulls w/scap retraction: sets of 3 at 95, 115, 135, 155, 185, 205, 225, 245, 270, 8 reps at 135

Box squats: 8x45, 7x95, 8x115, 6x135, 5x145, 4x155, 3x165, 2x175, 1x185, 5x135

push press: 5x95, 4x105, 3x115, 3x115, 3x115, 6x95

dips/cable row superset, 3 sets

rows on bench lever, 5 sets

[Winfield Featherston]

today

bench press: 10x45, 9x95, 8x115, 7x135, 6x145, 5x155, 4x160, 3x165, 2x170, 1x175, 6x135

hang snatches 3x45, 3x65, 2x75, 2x85, 1x95, 1x95

hang clean and press: 1x95, 1x115, 1x115, 1x115, 1x135, 1x135

step ups on box: 8 w/30# dbs, 8x40# dbs, 8x45 (bar), 8x65, 8x75, 8x85, 8x95

cable rows: various handles.

[Winfield Featherston]

Rack pulls w/scap retraction: sets of 3 at 95, 135, 155, 185, 205, 225, 245, 275, 10 reps at 135

Box squats: 8x45, 7x95, 6x115, 5x135, 4x155, 3x165, 2x175, 1x190

Partial squats from rack: 5x135, 5x225, 5x315, 5x365, 5x315, 5x225, 10x135

push press: 5x95, 4x105, 3x115, 2x125, 8x95

dips/cable row superset, 2 sets

[Winfield Featherston]

11-20-2011

bench press: 10x45, 9x95, 8x115, 7x135, 6x145, 5x155, 4x165, 3x175, 2x185, 1x190, 10x135

hang snatches 3x45, 3x65, 2x75, 2x85, 1x95, 1x100

hang clean and press: 1x95, 1x115, 1x115, 1x115, 1x135, 1x135

step ups on box: 8 w/30# dbs, 8x40# dbs, 8x45 (bar), 8x65, 8x75, 8x85, 8x95

cable rows: various handles.

[Winfield Featherston]

11-25-2011

Rack pulls w/scap retraction: sets of 3 at 95, 135, 155, 185, 205, 225, 245, 275, 280, 10 reps at 155

Box squats: 8x45, 7x95, 6x115, 5x135, 4x155, 3x165, 2x175, 1x185, 1x200

Partial squats from rack: 5x135, 5x225, 5x315, 5x365, 5x390, 5x315, 8x225

push press: 5x95, 4x105, 3x115, 3x5x95

2 sets of lever shrugs

[Winfield Featherston]

bench press: 10x45, 9x95, 8x115, 7x135, 6x145, 5x155, 4x165, 3x175, 2x185, 1x200, 10x155

hang snatches 3x45, 3x65, 2x75, 2x85, 1x95, 1x95

hang clean and press: 1x105, 1x115, 1x125, 1x135, 1x135, 1x135, 3x115, more snatches

step ups on box: 8 w/35# dbs, 8x40# dbs, 8x45, 8x50, 8x55, 8x45, 8x35, 2x8 exp

cable rows/dips superset, 3 rounds

3 sets of lever shrugs

[Winfield Featherston]

Dec 02

Rack pulls w/scap retraction: sets of 3 at 95, 115, 135, 185, 205, 225, 245, 275, 300, 10 reps at 155

Box squats: 9x45, 8x95, 7x115, 6x135, 5x155, 4x165, 3x175, 2x185, 1x205

Partial squats from rack: 5x135, 5x225, 5x315, 5x405, 5x315, 5x225, 5x135

push press: 8x45, 7x65, 6x85, 5x95, 4x105, 3x115, 2x125, 1x135, 3x115, 5x95

[Winfield Featherston]

Dec 04

bench press: 10x45, 9x95, 8x115, 7x135, 6x145, 5x155, 4x165, 3x175, 2x185, 2x205, 10x160

hang snatches 3x45, 3x65, 2x75, 2x85, 1x95, 1x95

hang clean and press: 1x95, 1x115, 1x125, 1x135, 1x145, 1x150, 1x135, 1x115, more snatches at 95

step ups on box: 8 w/35# dbs, 8x45, 8x50, 8x55, 8x45, 8x35, 2x8 exp

cable rows, 3 sets of 10

3 sets of lever shrugs

[Winfield Featherston]

Dec 09

Rack pulls w/scap retraction: sets of 3 at 95, 115, 135, 185, 205, 225, 245, 275, 1 at 295 and 315, 8 reps at 185

Box squats: 9x45, 8x95, 7x115, 6x135, 5x155, 4x165, 3x175, 2x185, 1x210

Partial squats from rack: 5x135, 5x225, 3x315, 1x405, 1x405, 5x315, 5x225, 5x135

push press: 8x45, 7x65, 6x85, 5x95, 4x105, 3x115, 1x135, 1x140, 3x115, 5x95, 6x85, 7x65

[Winfield Featherston]

bench press: 10x45, 9x95, 8x115, 7x135, 6x145, 5x155, 4x165, 3x175, 2x185, 1x210, 10x160

hang snatches 3x45, 3x65, 2x75, 2x85, 1x95, 1x105

hang clean and press: 1x105, 1x115, 1x125, 1x135, 1x145, 1x155(F), 1x135, 1x135, 5 single snatches at 95

step ups on box: 8 w/35# dbs, 8x45, 8x50, 8x55, 8x45, 8x35, 2x8 exp, 8x50, 8x55

cable rows, 4 sets of 10

3 sets of lever shrugs

[Winfield Featherston]

Volume squats: 10 sets of 5 at 125

press: 8x45, 7x65, 6x85, 5x95, 4x105, 3x115, 2x125, 1x135, 3x115, 5x95, 6x85, 7x65, 8x45

deadlift: singles at 135, 185, 205, 225, 245, 275, 295, 315

cable rows/dips superset

[Winfield Featherston]

Ladder cycle starts...all ladders, all the time.
light warmups for all below.

Bench: 155, 1,2,3,1,2,3,1,2,3 (rt shoulder started sore, but improved)

Squat: 155, 1,2,3,1,2,3,1,2,3 (kinda sore from last session)

Hang snatch: 75, 1,2,3,1,2,3

Hang clean and press: 95, 1,2,3,1,2,3 115x1, 135x1, 135x1

lever shrugs 3x10
lever rows 2x8

[Winfield Featherston]

12/23/2011

Ladders cont.

Bench: few warmup sets, then 155 for 1,2,3,1,2,3,1,2,3

Squats: warmup, 165 for 1,2,3,1,2,3,1,2,3

Rack pulls: wu, 205 for 1,2,3, 225 for 1,2,3,1,2,3

Press: wu, 95 for 1,2,3,1,2,3,1,2,3

lever shrugs

[Winfield Featherston]

Today

Squats: warmups 8x45, 7x95, 6x115, 5x135, then 175 for 1,2,3,1,2,3,1,2,3

Press: wu 6x45, 5x65, 4x85, then 105 for 1,2,3,1,2,3,1,2,3

Rack pulls: set of 3 at 45, 95, 115, 135, 185, then 235 for 1,2,3,1,2,3,1,2,3

Bench press: 8x45, 6x95, 5x115, 3x135, then 165 for 1,2,3,1,2,3,1,2,3

3 sets of cable rows

[Winfield Featherston]

Squat ladders: 185 x 1,2,3,1,2,3,1,2,3 (oy, the DOMS)

Hang snatch: 3x45, 3x65, 2x75, 1x85
Hang clean and press: 1x95, 1x105, 1x115, 1x125, 1x135

Bench ladder: 175 x 1,2,3,1,2,3,1,2,3

Lever rows, 2 sets

[Winfield Featherston]

Squats: warmups then 195 for 1,2,3,1,2,3,1,2,3

Press: wu then 110 for 1,2,3,1,2,3,1,2,3

Rack pulls: wu then 245 for 1,2,3,1,2,3,1,2,3

Bench press: wu then 180 for 1,2,3,1,2,3,1,2,3

2 sets of cable rows

[Winfield Featherston]

Squat ladders: 205 x 1,2,3,1,2,3,1,2,3 (less DOMS this time)

Hang snatch: 3x45, 3x65, 2x75, 2x85, 1x95, 1x100
Hang clean and press: 1x100, 1x115, 1x125, 1x135, 1x145, 1x155, 1x160(F), 1x135

Bench ladder: 185 x 1,2,3,1,2,3,1,2,3

Lever shrugs, 4 sets
Cable rows, 2 sets

[Winfield Featherston]

1/13/2012

Squats: warmups then 215 for 1,2,3,1,2,3,1,2,3

Press: wu then 115 for 1,2,3,1,2,3,1,2,3

Rack pulls: wu then 255 for 1,2,3,1,2,3,1,2,3

Bench press: wu then 190 for 1,2,3,1,2,3,1,2,3

2 sets of cable rows

[Winfield Featherston]

New cage, new weights. first workout at home after sick week.

Squat ladder: 195 1,2,3,1,2,3,1

Bench: 185, 1,2,3,1,2,3,1,2,3

Chins/Pullups: bw 1, 2, 3

[Winfield Featherston]

Rack pull ladder: 225 1,2,3,1,2,3,1,2,3

Seated press ladder: 95 1,2,3,1,2,3,1,2,3

Chins/pullups: 1,2,3,1,2

[Winfield Featherston]

Squat ladder: 200 1,2,3,1,2,3,1,2,3

Bench: 190, 1,2,3,1,2,3,1,2,3

Chins/Pullups: bw 1, 2, 3, 1, 2, 3

[Winfield Featherston]

Jan 25

Rack pull ladder: 230 1,2,3,1,2,3,1,2,3

Seated press ladder: 100 1,2,3,1,2,3,1,2,3

Chins/pullups: 1,2,3,1,2,3,1,2,3

[Winfield Featherston]

Squat ladder: 205 1,2,3,1,2,3,1,2,3, then 6@135

Bench: 195, 1,2,3,1,2,3,1,2,3, then 8@135

Chins/Pullups: bw 1, 2, 3, 1, 2, 3, 1, 2, 3

[Winfield Featherston]

Rack pull ladder: 235, 1,2,3,1,2,3,1,2,3

Power snatch: 5x45, 4x65, 5 singles at 95

Clean and press ladder (clean only once per set): 115, 1,2,3,1,2,3,1,2,3

Snatch: 1x95, 3 sets of 5 at 65

[Winfield Featherston]

Squat ladder: 210 1,2,3,1,2,3,1,2,3

Bench: 200, 1,2,3,1,2,3,1,2,3, then 10@135

Chins/Pullups: bw 1, 2, 3, 1, 2, 3, 1, 2, 3

[Winfield Featherston]

Complex (row, rdl, clean, front squat, press, back squat) 3x3

Power cleans: 5x45, 4x65, 3x85, 2x95, 1x115, 10 singles at 135

DB push press, 4x5 per side

KB swings

Pullup ladder

Core crushers.

[Winfield Featherston]

2-3-2012

Complex (row, rdl, hpsnatch, squat, bnpress, front squat) 3x3

Sn. grip DL - 2x5 at 135

Inc press - 2x5 at 95

KB swings - 50 reps

chin/pull up ladder: 1,2,3,1,2

core crushers - 2x10 at 45

[Winfield Featherston]

2-6-2012

Complex (row, rdl, hpsnatch, squat, bnpress, front squat) 3x3

Sn. grip DL - 2x5 at 145

Inc press - 2x5 at 100

KB swings - 50 reps

chin/pull up ladder: 1,2,3,1,2

core crushers - 2x10 at 45

[Winfield Featherston]

2-7-2012

Complex (row, rdl, hpsnatch, squat, bnpress, front squat) 3x3

Sn. grip DL - 5x145, 3x165, 2x185
Inc press - 5x100, 3x115, 2x125

KB swings - 40 reps

chin/pull up ladder: 1,2,3,1,2

core crushers - 10 at 45, 12 at 65

[Winfield Featherston]

2-8-2012

Complex (little to no squatting, row, rdl, hang snatch, bn pp)

Sn. DL - 2x5 at 155

Inc. Bench - 2x5 at 105

Squats - 5x135, 3x185, 2x205, 2x225, 1x235, 5x135

Pull up ladder - 1,2,3,1,2

[Winfield Featherston]

Complexes, 3x4, 1x5

Sn Grip DL 1x155, 1x185, 1x195, 1x205, 1x215, 1x225

Inc Bench 1x105, 1x115, 1x125, 1x135, 1x145, 1x165

swings, 20 per side

pull up ladder 1,2,3,1,2

core crushers, 10x45, 10x75, 10x85

l

[Winfield Featherston]

2-13-2012

Complexes, 4x4

Sn Grip DL, 2x5 at 175

Inc Bench, 2x5 at 115

swings

pull up ladder 1,2,3,1,2

halo rotations

[Winfield Featherston]

2-16-2012

Complexes, 3x4

hang cleans: 4x6 at 95
hang high pulls: 3x3 at 115
low rack DL: 4x3 to 205
rows: 3x6 at 115
pull up ladder
barbell curls: 2x6 at 95, 1x6 at 75

[Winfield Featherston]

2-17-2012

squats: 6x135, 6x155, 4x6 at 185
box squats: 4x95, 4x115, 4x135, 4x135
1/2 squats from rack: 3x135, 3x185, 3x205, 3x225
standing calf: 3x10 at 135

halo rotations: 2x10 at 35

[Winfield Featherston]

2-18-2012

complex warm up

close grip bench - 6x95, 6x115, 6x135, 6x135

rack bench - 4x95, 4x115, 4x135

incline bench - 4x95, 4x115, 4x135

overhead press - 6x45, 6x95, 6x95

tricep - lying extensions, 3x10 at 45

[Winfield Featherston]

Feb 22 2012

Hang power clean - 2x95, 1x115, 1x115, 6x1x120

hang power snatch - 3x45, 2x65, 5x1x85

speed DL - 2x135, 4x2x185

snatch high pull - 3x135, 3x3x115

halp rotations

[Winfield Featherston]

Feb 23

Box squats (pause, explode) 4x95, 4x115, 4x135, 4x135, 4x145, 4x155, 4x4x165

Standing calf plyos: 3x12x135

standing plate twists, 3x20x25

[Winfield Featherston]

A couple of sessions didn't get recorded, then sick for a week followed by vacation. New program starting up for next couple of months.

HST

Squats 45x15, 45x15
RDL 45x15, 65x15
Bench 45x15, 65x15
Row 45x15, 65x15
Press 45x15, 55x15
Shrugs 65x15, 75x15
Chin ladder 1,2,1,2
Calf raises 45x15, 65x15
Curls 45x15, 45x15
Tri Ext 45x15, 45x15

[Winfield Featherston]

3-19

HST

Squats 45x15, 55x15
RDL 45x15, 75x15
Bench 45x15, 70x15
Row 45x15, 70x15
Press 45x15, 60x15
Shrugs 65x15, 85x15
Chin ladder 1,2,1,2
Calf raises 45x15, 75x15
Curls 45x15, 50x15
Tri Ext 45x15, 50x15

[Winfield Featherston]

3-21

HST

Squats 45x15, 65x15
RDL 45x15, 85x15
Bench 45x15, 85x15
Row 45x15, 85x15
Press 45x15, 65x15
Shrugs 65x15, 95x15
Chin ladder 1,2,1,2,1,2
Calf raises 45x15, 85x15
Curls 45x15, 55x15
Tri Ext 45x15, 55x15

[Winfield Featherston]

3-23

HST

Squats 45x15, 75x15
RDL 45x15, 95x15
Bench 45x15, 95x15
Row 45x15, 95x15
Press 45x15, 70x15
Shrugs 65x15, 105x15
Chin ladder 1,2,3,1,2,1
Calf raises 45x15, 90x15
Curls 45x15, 60x15
Tri Ext 45x15, 60x15

[Winfield Featherston]

3/26

Squats 45x15, 85x15
RDL 45x15, 105x15
Bench 45x15, 105x15
Row 45x15, 105x15
Press 45x15, 75x15
Shrugs 65x15, 115x15
Chin ladder 1,2,3,1,2,2
Calf raises 45x15, 105x15
Curls 45x15, 65x15
Tri Ext 45x15, 65x15

[Winfield Featherston]

3/28

Squats 45x15, 95x15
RDL 45x15, 115x15
Bench 45x15, 115x15
Row 45x15, 115x15
Press 45x15, 80x15
Shrugs 65x15, 125x15
Chin ladder 1,2,3,1,2,3
Calf raises 45x15, 115x15
Curls 45x15, 70x15
Tri Ext 45x15, 70x15

[Winfield Featherston]

3/30

Squats 45x10, 95x10, 95x10
RDL 45x10, 105x10, 105x10
Bench 45x10, 115x10, 115x10
Row 45x10, 95x10, 95x10
Press 45x10, 75x10, 75x10
Shrugs 65x10, 125x10, 125x10
Chin ladder 1,2,3,1,2,3,1
Calf raises 45x10, 105x10, 105x10
Curls 45x10, 60x10, 60x10
Tri Ext 45x10, 60x10, 60x10

[Winfield Featherston]

4/2

Squats 45x10, 95x10, 105x10
RDL 45x10, 95x10, 115x10
Bench 45x10, 95x10, 125x10
Row 45x10, 95x10, 105x10
Press 45x10, 65x10, 80x10
Shrugs 65x10, 135x10, 135x10
Chin ladder 1,2,3,1,2,3,1,1
Calf raises 45x10, 115x10, 115x10
Curls 45x10, 65x10
Tri Ext 45x10, 65x10

[Winfield Featherston]

4/4

Squats 45x10, 110x10, 110x10
RDL 45x10, 110x10, 110x10
Bench 45x10, 115x10, 115x10
Row 45x10, 105x10, 105x10
Press 45x10, 75x10, 75x10
Shrugs 65x10, 145x10, 145x10
Chin ladder 1,2,3,1,2,3,1,2
Calf raises 45x10, 120x10, 120x10
Curls 45x10, 70x10
Tri Ext 45x10, 70x10

[Winfield Featherston]

4/6

Squats 45x10, 115x10, 115x10
RDL 45x10, 115x10, 115x10
Bench 45x10, 120x10, 120x10
Row 45x10, 110x10, 110x10
Press 45x10, 80x10, 80x10
Shrugs 65x10, 150x10, 150x10
Chin ladder 1,2,3,1,2,3,1,2,1
Calf raises 45x10, 125x10, 125x10
Curls 45x10, 75x10x2
Tri Ext 45x10, 75x10x2

[Winfield Featherston]

4/9

Squats 45x10, 120x10, 120x10
RDL 45x10, 120x10, 120x10
Bench 45x10, 125x10, 125x10
Row 45x10, 115x10, 115x10
Press 45x10, 85x10, 85x10
Shrugs 65x10, 155x10, 155x10
Calf raises 45x10, 130x10, 130x10
Curls 45x10, 80x10x2
Tri Ext 45x10, 80x10x2

[Winfield Featherston]

4/11

Squats 45x10, 125x10, 125x10
RDL 45x10, 125x10, 125x10
Bench 45x10, 130x10, 130x10
Row 45x10, 120x10, 120x10
Press 45x10, 90x10, 90x10
Shrugs 65x10, 160x10, 160x10
Calf raises 45x10, 135x10, 135x10
Curls 45x10, 85x10x2
Tri Ext 45x10, 85x10x2

[Winfield Featherston]

4/13

Squats 45x5, 95x5, 135x5x3
Rack DL 45x5, 95x5, 135x5x3
Bench 45x10, 95x5, 135x5x3
Row 45x5, 95x5, 105x5x3
Press 45x5, 90x5x3
Shrugs 90x5, 165x5x3
Calf raises 45x10, 135x5x3
Curls 45x5, 75x5x3
Tri Ext 75x5x3

[Winfield Featherston]

4/15

Squats 45x5, 95x5, 145x5x3
Rack DL 45x5, 95x5, 145x5x3
Bench 45x10, 95x5, 140x5x3
Row 45x5, 95x5, 110x5x3
Press 45x5, 95x5x3
Shrugs 90x5, 170x5x3
Calf raises 45x10, 140x5x3
Curls 45x5, 80x5x3
Tri Ext 80x5x3