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Old 07-29-2010, 10:12 AM   #21
Winfield Featherston
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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
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Old 08-01-2010, 03:07 PM   #22
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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
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Old 08-03-2010, 07:59 PM   #23
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About an hour of light to moderate swimming.
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Old 08-05-2010, 06:53 PM   #24
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De-load week. Got a new foam roller, so that's what I did - lots of foam rolling.
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Old 08-06-2010, 09:54 AM   #25
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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)
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Old 08-08-2010, 12:00 PM   #26
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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
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Old 08-11-2010, 10:28 AM   #27
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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
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Old 08-13-2010, 10:30 AM   #28
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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
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Old 08-15-2010, 05:21 PM   #29
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2 hours of martial arts training today. Live sparring FTW!
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Old 08-18-2010, 11:38 AM   #30
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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
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