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Old 07-19-2011, 03:33 PM   #151
Winfield Featherston
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Front squats 3x45, 3x95, 3x115, 3x115

Squats 3x115, 3x135, 3x155, 3x185, 2x205, 1x225

RDL 8x115, 8x115, 8x115

Hang power cleans, 2x95, 1x115, 1x115, 1x115

rack power shrugs 5x225, 9x315, 5x315

bench press 5x45, 5x95, 3x115, 3x135, 1x185, 9x135

pendlay rows 5x135, 5x135, 5x135
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Old 07-22-2011, 08:41 PM   #152
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barbell complex as warmup: row, RDL, clean, front squat, press, back squat, good mornings. 3 sets with the following weight/reps: 8@45, 5@65, 3@70

Snatch grip deadlifts, 1, 2, 3 ladder at 135, then 1, 2, 3 at 185

Push press ladders, 1,2,3 at 115, 1,2,3 at 125

DB swings, 6 per side at 30#, 45#, and 55#

Pull up variations, 3 sets (3,3,4)

Rotation barbell thrust (stone practice): 5 per side at 45, 70
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Old 07-31-2011, 09:33 PM   #153
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Last Sunday: throwing practice in Forest Park with the guys from Gateway Cabermen.

Today: finally got a practice caber and picked and turned it a few times. Also did a lot of weight for distance, weight for height and stone throwing.
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Old 08-05-2011, 09:08 PM   #154
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8/01 - more throwing

today:

Barbell complex, 3x8 with 45lb (row, rdl, hang power clean, front squat, press, squat)

Squats - 3x95, 3x115, 5x135, 5x155, 9x175, 10x95
Bench press - 5x45, 3x95, 5x115, 5x135, 8x155, 10x95

Circuit of row, RDL, shrug (6,6,12), 2 sets (95#, 115#)

Farmer's walk, 100# per hand, 2 sets
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Old 08-10-2011, 08:42 AM   #155
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Barbell complex (45): row, RDL, clean, front squat, press. 3 sets of 5, 5, and 8

Deadlift: 5x175, 5x200, 7x225

Press: 5x75, 5x85, 7x95

Squat: 24 reps at 95#
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Old 08-12-2011, 08:21 PM   #156
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Barbell complex (row, RDL, clean, press, front squat), 5x45, 7x45, 7x50

Squat 3x145, 3x165, 5x185, 20x100#

Bench press 3x125, 3x145, 8x160, 10x115

Row/RDL/shrug: 7/7/14 at 95, 7/7/14 at 115

Farmer's walk, 100# per hand, 2 laps
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Old 08-14-2011, 01:47 PM   #157
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Barbell complex (row, RDL, clean, press, front squat), 7x45, 7x55, 7x55

Deadlift 3x185, 3x210, 6x240

Press 3x80, 3x90, 8x100
DB press: 10@25

Squats: 25x95#
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Old 08-28-2011, 03:29 PM   #158
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barbell complex warmup: row, rdl, clean, press

Squats: 5x45(J), 5x95(J), 5x115(J), 5x135(J), 5x155(J), 3x185, 10x135
(J=jumping)

Clean and press: 5x45, 1x95, 1x115, 9 singles at 135.

incline sit ups, 8@25, 4, 8

farmer's walk: 110 per hand, 3 sets.

db complex: hammer curl, press, row, rdl, curl, press @35#

one-hand cable rows with rope, 60#, alternating sides

one-arm db press, 2x5@40, 1x8@35
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Old 09-02-2011, 11:20 PM   #159
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9/2

Zercher squat warm up: 5x45, 5x5@95

Deadlifts: 5x135, 4x185, 3x225, 2x275, 9 singles at 300

Bench press: 5x45, 5x95, 5x115, 5x135, 5x140, 5x145, 5x150, 5x155, 6x135, 6x115

Behind neck press: 8x45, 5x55, 5x65, 5x65, 5x65

press/curl/tri medley: 8@40, 7@50, 6@60
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Old 09-04-2011, 03:06 PM   #160
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warmup with complex

squats: 5x45, 5x95(j), 5x115(j), 5x135(j), 5x155(j), 5x190, 10x135

clean and press: 3x45, 2x95, 1x115, 5 singles at 140, 4 singles at 135

press: 10 at 95

situps

farmer's walk 3 sets at 120# per hand

db complex: curl/press/curl x 5 reps, seated curl to press, 2 sets of 5

cable row with rope, 2 sets of 5 each hand at 60, 2 sets both hands at 90

db one arm press, 2 sets of 5 per side at 40
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