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Old 02-21-2012, 02:49 PM   #201
Winfield Featherston
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2-18-2012

complex warm up

close grip bench - 6x95, 6x115, 6x135, 6x135

rack bench - 4x95, 4x115, 4x135

incline bench - 4x95, 4x115, 4x135

overhead press - 6x45, 6x95, 6x95

tricep - lying extensions, 3x10 at 45
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Old 02-23-2012, 05:11 PM   #202
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Feb 22 2012

Hang power clean - 2x95, 1x115, 1x115, 6x1x120

hang power snatch - 3x45, 2x65, 5x1x85

speed DL - 2x135, 4x2x185

snatch high pull - 3x135, 3x3x115

halp rotations

Last edited by Winfield Featherston; 02-23-2012 at 05:12 PM. Reason: added date
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Old 02-24-2012, 04:32 PM   #203
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Feb 23

Box squats (pause, explode) 4x95, 4x115, 4x135, 4x135, 4x145, 4x155, 4x4x165

Standing calf plyos: 3x12x135

standing plate twists, 3x20x25
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Old 03-18-2012, 07:51 PM   #204
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A couple of sessions didn't get recorded, then sick for a week followed by vacation. New program starting up for next couple of months.

HST

Squats 45x15, 45x15
RDL 45x15, 65x15
Bench 45x15, 65x15
Row 45x15, 65x15
Press 45x15, 55x15
Shrugs 65x15, 75x15
Chin ladder 1,2,1,2
Calf raises 45x15, 65x15
Curls 45x15, 45x15
Tri Ext 45x15, 45x15
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Old 03-20-2012, 03:11 PM   #205
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3-19

HST

Squats 45x15, 55x15
RDL 45x15, 75x15
Bench 45x15, 70x15
Row 45x15, 70x15
Press 45x15, 60x15
Shrugs 65x15, 85x15
Chin ladder 1,2,1,2
Calf raises 45x15, 75x15
Curls 45x15, 50x15
Tri Ext 45x15, 50x15
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Old 03-23-2012, 06:52 PM   #206
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3-21

HST

Squats 45x15, 65x15
RDL 45x15, 85x15
Bench 45x15, 85x15
Row 45x15, 85x15
Press 45x15, 65x15
Shrugs 65x15, 95x15
Chin ladder 1,2,1,2,1,2
Calf raises 45x15, 85x15
Curls 45x15, 55x15
Tri Ext 45x15, 55x15
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Old 03-23-2012, 06:53 PM   #207
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3-23

HST

Squats 45x15, 75x15
RDL 45x15, 95x15
Bench 45x15, 95x15
Row 45x15, 95x15
Press 45x15, 70x15
Shrugs 65x15, 105x15
Chin ladder 1,2,3,1,2,1
Calf raises 45x15, 90x15
Curls 45x15, 60x15
Tri Ext 45x15, 60x15
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Old 04-02-2012, 08:18 PM   #208
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3/26

Squats 45x15, 85x15
RDL 45x15, 105x15
Bench 45x15, 105x15
Row 45x15, 105x15
Press 45x15, 75x15
Shrugs 65x15, 115x15
Chin ladder 1,2,3,1,2,2
Calf raises 45x15, 105x15
Curls 45x15, 65x15
Tri Ext 45x15, 65x15
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Old 04-02-2012, 08:20 PM   #209
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3/28

Squats 45x15, 95x15
RDL 45x15, 115x15
Bench 45x15, 115x15
Row 45x15, 115x15
Press 45x15, 80x15
Shrugs 65x15, 125x15
Chin ladder 1,2,3,1,2,3
Calf raises 45x15, 115x15
Curls 45x15, 70x15
Tri Ext 45x15, 70x15
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Old 04-02-2012, 08:24 PM   #210
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3/30

Squats 45x10, 95x10, 95x10
RDL 45x10, 105x10, 105x10
Bench 45x10, 115x10, 115x10
Row 45x10, 95x10, 95x10
Press 45x10, 75x10, 75x10
Shrugs 65x10, 125x10, 125x10
Chin ladder 1,2,3,1,2,3,1
Calf raises 45x10, 105x10, 105x10
Curls 45x10, 60x10, 60x10
Tri Ext 45x10, 60x10, 60x10
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