Win's Log

[Winfield Featherston]

Squat 95, 120, 150, 175, 205x8, 150x8

Bench press 90, 110, 130, 155, 180x5, 135x8

P Row 75, 95, 115, 135, 155x6, 115x8

db push press 40lbs, 3 sets of 8

Farmer's walk, 95lbs per hand, 2 laps

Shoulder rehab (low pulley, 90 deg rotations, rear delt fly - 2 sets of 9 each)

[Winfield Featherston]

Squats 100, 125, 150, 180, 205x8

Bench 90, 115, 135, 160, 180x6

P Row 80, 95, 115, 135, 155x6

curls/tri ext 2 sets alt 80lbs

Shoulder rehab (low pulley, 90 dg rot, rear delt fly)

[Winfield Featherston]

Press/PP 45, 70, 85, 100, 115x8, 115x6

DL 135x5, 185x5, 225x4, 275x2, 315x2, 315x2

Shrugs (bar) 225x9m 225x9, 80x13 (db)

Curls/tri ext 2 sets of 7/8 with close grip bp as finisher, 80lbs

rear delt flys 2 sets

[Winfield Featherston]

Squat 100, 125, 150, 180, 210x6, 150x8

BP 90, 115, 135, 160, 185x5, 135x8

PRow 80, 95, 115, 135, 160x5, 115x8

db push press, 2 sets of 8 with 40

[Winfield Featherston]

Squats 100, 135, 155, 185, 210x8

Bench press 90, 115, 135, 160, 180x6

PRow 80, 100, 120, 140, 160x8

Curls/tri. ext. 2 sets of 7/9 at 80

Farmer's walk 100lb per hand, 4 laps

shoulder rehab (low pulley, 90 degree rotations) 2 sets 9 each

[Winfield Featherston]

Squats 100, 135, 155, 185, 215x5, 155x8

Bench press 90, 115, 135, 160, 185x(1,2,3,1,2,3,1,2,3)

PRow 80, 115, 135, 165x4, 120x8

db push press 40, 1x8

[Winfield Featherston]

Sunday May 29 - did some Highland Games implement practice at clinic.

Today:
Squats 105, 135, 160, 185, 215x6

Bench press 95, 115, 140, 160, 190 (1,2,3,1,2,3,1,2)

PRow 85, 105, 125, 145, 165x6

db complex, 40#, push presses and hammer curls.

Halos, 2 sets of 10 with 45#

[Winfield Featherston]

HG training starts

Squats 5x95, 4x115, 3x135, 2x155, 2x185, 1x205, 225x (1, 2, 3, 1, 2), 135x10
Front squats 45x6

Push press 45x5, 65x4, 95x3, 115x2, 120x (1, 2, 3, 1, 2, 3), 65x10

Hang power snatch doubles at 45, 65, 75, 85, 95

Incline press 45x5, 65x4, 95x3, 3 set of 3x115

Rotational cross press 5x45, 5x70, 2 sets of 5x75

db rows, 10x50

2 sets of rear delt flys

[Winfield Featherston]

Front squats 5x45, 5x95, 5x95, 2x115, 3x115, 2x115, 3x115, 3x115

Power cleans, 10 singles at 135, one minute apart.

Rack power shrugs, 3 sets of 5 at 225

Bench press (expl=concentric portion done explosively)
5x45(expl), 5x95(expl), 5x115(expl), 5x135(expl), 3x185, 1x190, 1x200, 2x200, 1x200, 10x135(expl)

Incline bench press 5x45 (expl), 5x95, 5x95, 5x95, 10x45 (expl)

45# halo rotations, 2 sets of 10

shoulder rehab stuff

[Winfield Featherston]

Front squats to 120, 3x3, then 95 x 5

Push press 2 singles at 135, 3 at 115, 5 at 95

Power clean 6 singles at 135

Power shrugs from rack, 225x5, 315x5, 315x5, 225x8

Bench press, 95x5 (exp), 115x5 (exp), 135x4 (exp), 185x3, 205x2, 205x2, 185x3, 135x10 (exp)

Inc bench 45x5 (exp), 95x5 (exp)

Pendlay row 45x5, 115x5, 135x5, 165x5, 115x8