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Old 02-27-2011, 03:16 PM   #111
Winfield Featherston
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Volume day - still tapering

Squats 200, 3x5

Bench 175, 3x5

power shrugs 225x5, 275x5, 315x5
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Old 03-04-2011, 09:57 PM   #112
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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
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Old 03-06-2011, 03:23 PM   #113
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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.
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Old 03-20-2011, 03:56 PM   #114
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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
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Old 03-23-2011, 11:42 AM   #115
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Throwing practice - about half an hour.
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Old 03-25-2011, 08:31 PM   #116
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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
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Old 03-27-2011, 03:46 PM   #117
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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
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Old 04-01-2011, 09:18 PM   #118
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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
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Old 04-15-2011, 09:24 PM   #119
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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
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Old 04-17-2011, 02:58 PM   #120
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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
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