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Old 06-20-2010, 03:02 PM   #1
Winfield Featherston
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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.
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Old 06-22-2010, 06:45 PM   #2
Winfield Featherston
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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.
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Old 06-25-2010, 02:06 PM   #3
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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
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Old 06-25-2010, 07:25 PM   #4
Derek Simonds
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Glad to have you logging your stuff over here. Any particular goals or competitions you are training for? I like the heavy bag work.
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Old 06-28-2010, 08:14 AM   #5
Winfield Featherston
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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.

Last edited by Winfield Featherston; 06-29-2010 at 10:18 AM. Reason: added bit about bag training
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Old 06-28-2010, 08:19 AM   #6
Winfield Featherston
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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.
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Old 06-29-2010, 10:20 AM   #7
Winfield Featherston
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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.
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Old 06-29-2010, 12:14 PM   #8
Derek Simonds
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Quote:
Originally Posted by Winfield Featherston View Post
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.
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Old 07-02-2010, 06:16 PM   #9
Winfield Featherston
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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
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Old 07-03-2010, 10:56 PM   #10
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Today: 2 hours of martial arts, followed by about an hour of recreational swimming.
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