Win's Log

[Winfield Featherston]

Squats 190, 6 sets of 2

Bench 180, 4 sets of 2, 2 sets of 8

RDL sets of 5 at 135, 185, 225, 185, 135

Halo rotations

[Winfield Featherston]

Squats 190: 6 sets of 4

Press 110: 5 sets of 3, 80: 2 sets of 8

Hang power snatch 80: 10 singles on the minute

55lb db rows, 20 reps

[Winfield Featherston]

MC 5x5

Squats sets of 5 at 95, 120, 145, 165, 190

Bench sets of 5 at 80. 105. 125, 145, 165

Hang cleans sets of 5 at 55, 70, 85. 95, 110

this, with no rest
10 situps
10 hypers
10 situps
10 hypers
10 situps

[Winfield Featherston]

Squats sets of 5 at 95, 120, 145, 145

Press sets of 5 at 65, 75, 90, 105

Deadlift sets of 5 at 155, 185, 215, 245

2 sets of 8 dips, some pull ups

[Winfield Featherston]

Squats 5x95, 5x120, 5x145, 5x165, 3x195, 8x145

Bench 5x85, 5x105, 5x125, 5x145, 3x170, 8x125

Hang power clean 5x55, 5x70, 5x85, 5x95, 3x115, 8x85

dips 3 sets of 8

curls/tri ext alternating, 8x80, 6x80, 6x80

[Winfield Featherston]

Squats: 5s at 100, 125, 150, 170, 195

Bench: 5s at 85, 105, 125, 150, 170

Pendlay Rows: 5s at 70, 85, 105, 120, 140

3 sets of 10 hypers
3 sets of 10 incline sit ups

Shoulder/posture rehab
2 sets of 10 low pulley external rotations
2 sets of 10 90 degree external rotations
1 set of 10 rear delt flys

[Winfield Featherston]

Light day
Squats: sets of 5 at 100, 120, 145, 145

Press: sets of 5 at 65, 80. 95. 105

Deadlift sets of 5 at 160, 190, 220, 255

2 sets of chins

Shoulder rehab ritual
2 sets of 9 90 degree rot
2 sets of 9 low pulley ext rot
machine rows, 3 sets
rear delt flys, 3 sets

[Winfield Featherston]

Squats 95, 120, 145, 170, 200x3, 145x8

Bench 85, 105, 135, 150, 175x3, 135x8

P Rows 70, 90, 105, 125, 140x3, 115x8

3 alternating sets of curls and tri ext at 80

shoulder rehab
low pulley x2
90 rotation x2
rear delt fly x2

[Winfield Featherston]

Squats 95, 120, 150, 175, 200x8

Bench press 90, 110, 135, 155, 175x6

Pendlay rows 75, 95, 115, 135, 150x7

Farmer's walk 90lbs per hand, 4 lengths of gym with rest between each lap

Shoulder rehab
low pulley row, 2 sets of 9
90 deg rotation, 2 sets of 9

[Winfield Featherston]

Press 5s at 70, 85, 95, 110, 110x8

Deadlift 5x135, 4x185, 3x220, 2x260, 2x300, 2x300

curls/tri ext, 2 alt sets (6/8) at 80

shoulder/posture work
rear delt flys 3 sets of 9