Win's Log

[Winfield Featherston]

11-25-2011

Rack pulls w/scap retraction: sets of 3 at 95, 135, 155, 185, 205, 225, 245, 275, 280, 10 reps at 155

Box squats: 8x45, 7x95, 6x115, 5x135, 4x155, 3x165, 2x175, 1x185, 1x200

Partial squats from rack: 5x135, 5x225, 5x315, 5x365, 5x390, 5x315, 8x225

push press: 5x95, 4x105, 3x115, 3x5x95

2 sets of lever shrugs

[Winfield Featherston]

bench press: 10x45, 9x95, 8x115, 7x135, 6x145, 5x155, 4x165, 3x175, 2x185, 1x200, 10x155

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

hang clean and press: 1x105, 1x115, 1x125, 1x135, 1x135, 1x135, 3x115, more snatches

step ups on box: 8 w/35# dbs, 8x40# dbs, 8x45, 8x50, 8x55, 8x45, 8x35, 2x8 exp

cable rows/dips superset, 3 rounds

3 sets of lever shrugs

[Winfield Featherston]

Dec 02

Rack pulls w/scap retraction: sets of 3 at 95, 115, 135, 185, 205, 225, 245, 275, 300, 10 reps at 155

Box squats: 9x45, 8x95, 7x115, 6x135, 5x155, 4x165, 3x175, 2x185, 1x205

Partial squats from rack: 5x135, 5x225, 5x315, 5x405, 5x315, 5x225, 5x135

push press: 8x45, 7x65, 6x85, 5x95, 4x105, 3x115, 2x125, 1x135, 3x115, 5x95

[Winfield Featherston]

Dec 04

bench press: 10x45, 9x95, 8x115, 7x135, 6x145, 5x155, 4x165, 3x175, 2x185, 2x205, 10x160

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

hang clean and press: 1x95, 1x115, 1x125, 1x135, 1x145, 1x150, 1x135, 1x115, more snatches at 95

step ups on box: 8 w/35# dbs, 8x45, 8x50, 8x55, 8x45, 8x35, 2x8 exp

cable rows, 3 sets of 10

3 sets of lever shrugs

[Winfield Featherston]

Dec 09

Rack pulls w/scap retraction: sets of 3 at 95, 115, 135, 185, 205, 225, 245, 275, 1 at 295 and 315, 8 reps at 185

Box squats: 9x45, 8x95, 7x115, 6x135, 5x155, 4x165, 3x175, 2x185, 1x210

Partial squats from rack: 5x135, 5x225, 3x315, 1x405, 1x405, 5x315, 5x225, 5x135

push press: 8x45, 7x65, 6x85, 5x95, 4x105, 3x115, 1x135, 1x140, 3x115, 5x95, 6x85, 7x65

[Winfield Featherston]

bench press: 10x45, 9x95, 8x115, 7x135, 6x145, 5x155, 4x165, 3x175, 2x185, 1x210, 10x160

hang snatches 3x45, 3x65, 2x75, 2x85, 1x95, 1x105

hang clean and press: 1x105, 1x115, 1x125, 1x135, 1x145, 1x155(F), 1x135, 1x135, 5 single snatches at 95

step ups on box: 8 w/35# dbs, 8x45, 8x50, 8x55, 8x45, 8x35, 2x8 exp, 8x50, 8x55

cable rows, 4 sets of 10

3 sets of lever shrugs

[Winfield Featherston]

Volume squats: 10 sets of 5 at 125

press: 8x45, 7x65, 6x85, 5x95, 4x105, 3x115, 2x125, 1x135, 3x115, 5x95, 6x85, 7x65, 8x45

deadlift: singles at 135, 185, 205, 225, 245, 275, 295, 315

cable rows/dips superset

[Winfield Featherston]

Ladder cycle starts...all ladders, all the time.
light warmups for all below.

Bench: 155, 1,2,3,1,2,3,1,2,3 (rt shoulder started sore, but improved)

Squat: 155, 1,2,3,1,2,3,1,2,3 (kinda sore from last session)

Hang snatch: 75, 1,2,3,1,2,3

Hang clean and press: 95, 1,2,3,1,2,3 115x1, 135x1, 135x1

lever shrugs 3x10
lever rows 2x8

[Winfield Featherston]

12/23/2011

Ladders cont.

Bench: few warmup sets, then 155 for 1,2,3,1,2,3,1,2,3

Squats: warmup, 165 for 1,2,3,1,2,3,1,2,3

Rack pulls: wu, 205 for 1,2,3, 225 for 1,2,3,1,2,3

Press: wu, 95 for 1,2,3,1,2,3,1,2,3

lever shrugs

[Winfield Featherston]

Today

Squats: warmups 8x45, 7x95, 6x115, 5x135, then 175 for 1,2,3,1,2,3,1,2,3

Press: wu 6x45, 5x65, 4x85, then 105 for 1,2,3,1,2,3,1,2,3

Rack pulls: set of 3 at 45, 95, 115, 135, 185, then 235 for 1,2,3,1,2,3,1,2,3

Bench press: 8x45, 6x95, 5x115, 3x135, then 165 for 1,2,3,1,2,3,1,2,3

3 sets of cable rows