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Old 01-28-2011, 08:14 PM   #101
Winfield Featherston
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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)
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Old 01-30-2011, 01:57 PM   #102
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Volume day

Squats 180, 5x5

Bench press 160, 5x5

Power clean 135, 5x3

Chins, 5, 6, 5
Dips 12, 10, 8
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Old 02-04-2011, 08:57 PM   #103
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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
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Old 02-05-2011, 08:42 PM   #104
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2 hours of martial arts
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Old 02-06-2011, 12:42 PM   #105
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Volume day

Squats 185, 5x5

Press 95, 5x5

Power cleans 140, 5x3

Chins 5, 6, 6
Dip 12, 10, 10
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Old 02-11-2011, 08:09 PM   #106
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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
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Old 02-13-2011, 02:03 PM   #107
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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.
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Old 02-18-2011, 08:16 PM   #108
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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
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Old 02-20-2011, 02:21 PM   #109
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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
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Old 02-25-2011, 08:05 PM   #110
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Intensity day - tapering

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

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

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