Win's Log

[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