Win's Log

[Winfield Featherston]

Warmup with zercher squats: 5x45, 5x95, 5x100, 5x105, 5x105, 5x105

Deadlifts: 5x135, 4x185, 3x225, 2x275, 5 singles at 315

Bench press: 5x45, 5x95, 5x115, 5x135, 5x145, 5x155, 5x160, 6x135, 10x95

BN press: 8x45, 5x65, 5x55, 5x50, 5x45

press/curl/tri. ext. complex: 2 rounds with 50#

[Winfield Featherston]

Squats: 5x45(J), 5x95(J), 5x115(J), 5x135(J), 5x155, 3x175, 3x195, 10x135

Clean and press: 3x95, 1x115, 1x135, 4 singles at 145, 3 singles at 135

Press: 5x115, 8x95

Farmer's Walk: 2 sets at 120/hand

DB curl and press, 2 sets of 5 per hand alternating.

Rope cable rows: 2 sets of 5 per hand at 70, 2 sets at 60, 2 sets of 8 with 2-hands at 100

db one-hand press, 5x45, 5x40

[Winfield Featherston]

Haven't been keeping up with log.

New program designed to alleviate postural issues.

Rack pulls with 3 sec scapular retraction: sets of 3 at 95, 115, 135, 155, 185, 225, 225, 225, back off set at 115, 15 reps

Kneeling squats, sets of 12 at 95, 115, 135, 135, back off set of 10 at 95

some lunges (not many)

Box squats with bench, sets of 3 at 45, 95, 115, 135, back off set of 8 at 95

Full contact twist, sets of 6 at 45, 55, 55 per side.

Superset of supported rows and incline db press, sets of 8 each at 35/45, 45/45, 55/45, 55/45, 55/45, back off set of rows, 9 at 35

[Winfield Featherston]

Supine bridges 3x15, superset with warrior lunge stretch

Step ups, 3 sets of 10 per leg, 1 set of 5 per leg with 22# added

Cuban press 3 sets of 10, superset with scapular retraction push ups, 2x13, 1x16

Side hip thrusts 3x10 per side, superset with dead bug twists (ouch)

[Winfield Featherston]

Rack pulls with 3 sec scapular retraction: sets of 3 at 95, 115, 135, 155, 185, 205, 225, 245, back off set at 135, 8 reps

Box squats with bench, sets of 3 at 95, 115, 135, 145, 155, back off set of 8 at 95

Push press: 3 at 95, 105, 115, 125, back off set of 8 at 95

superset cable rows and db bench press, 5 sets of 12/10, 10/10, 10/10, 10/8, 10/8
50# db, cable set to 80, 120x3, 140

[Winfield Featherston]

Rack pulls with scap retraction: sets of 3 at 95, 115, 135, 155, 185, 205, 225, 250
set of 10 at 115

Box squats: 8x45, 7x95, 6x115, 5x135, 4x145, 3x160, 5x135, 5x115

Superset: supported rows/incline db press, 5 sets of 5-7 (47.5# db)

Superset: dips/cable rows, 4 sets of 5/10

one-arm db press, 40#, 2 sets of 5 per arm

[Winfield Featherston]

Fri Nov 11:

Rack pulls w/scap retraction: sets of 3 at 95, 115, 135, 155, 185, 205, 225, 245, 270, 8 reps at 135

Box squats: 8x45, 7x95, 8x115, 6x135, 5x145, 4x155, 3x165, 2x175, 1x185, 5x135

push press: 5x95, 4x105, 3x115, 3x115, 3x115, 6x95

dips/cable row superset, 3 sets

rows on bench lever, 5 sets

[Winfield Featherston]

today

bench press: 10x45, 9x95, 8x115, 7x135, 6x145, 5x155, 4x160, 3x165, 2x170, 1x175, 6x135

hang snatches 3x45, 3x65, 2x75, 2x85, 1x95, 1x95

hang clean and press: 1x95, 1x115, 1x115, 1x115, 1x135, 1x135

step ups on box: 8 w/30# dbs, 8x40# dbs, 8x45 (bar), 8x65, 8x75, 8x85, 8x95

cable rows: various handles.

[Winfield Featherston]

Rack pulls w/scap retraction: sets of 3 at 95, 135, 155, 185, 205, 225, 245, 275, 10 reps at 135

Box squats: 8x45, 7x95, 6x115, 5x135, 4x155, 3x165, 2x175, 1x190

Partial squats from rack: 5x135, 5x225, 5x315, 5x365, 5x315, 5x225, 10x135

push press: 5x95, 4x105, 3x115, 2x125, 8x95

dips/cable row superset, 2 sets

[Winfield Featherston]

11-20-2011

bench press: 10x45, 9x95, 8x115, 7x135, 6x145, 5x155, 4x165, 3x175, 2x185, 1x190, 10x135

hang snatches 3x45, 3x65, 2x75, 2x85, 1x95, 1x100

hang clean and press: 1x95, 1x115, 1x115, 1x115, 1x135, 1x135

step ups on box: 8 w/30# dbs, 8x40# dbs, 8x45 (bar), 8x65, 8x75, 8x85, 8x95

cable rows: various handles.