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Old 08-20-2010, 10:59 AM   #31
Winfield Featherston
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2 sets of the following complex as a warmup: hang power clean x 4, front squat x 4, push press x 4, back squat x 4, behind neck push press x 4. Just used the bar.

Squats - 3x140, 3x160, 5x180

Front squats 5x95, 5x105, 5x105

Press - 3x90, 3x105, 5x115

3 sets of 10 at 75

2 sets of 20 rep squats at 95.

Lots of squat volume today - legs are still swole.
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Old 08-24-2010, 10:12 AM   #32
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Sunday 8-22: 2 hours of martial arts.
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Old 08-24-2010, 10:16 AM   #33
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Weighted pull ups/chins and dips.

5 pu at 10lbs, 5 pu at 25, 5 chins at 25, 3 pu at 35, 3 chins at 35, 2 pu at 45, 2 chins at 45.

dips: 8 at 25, 5 at 35, 5 at 45, 5 at 55, 5 at 65, 5 at 70lbs.
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Old 08-26-2010, 10:39 AM   #34
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8/25 Swimming
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Old 08-27-2010, 02:39 PM   #35
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Warmup with barbell complex, 2 sets

Deadlifts 5x210, 3x235, 3x265

Barbell shrugs 5x5x275

power cleans - 10 singles about 40 seconds apart, 135lbs

Bench press 5x140, 3x155, 3x175
3 sets of 10 at 105lbs

2 sets of 20 rep squats at 95lbs
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Old 08-31-2010, 11:20 AM   #36
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8-28 2 hours of martial arts
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Old 08-31-2010, 11:23 AM   #37
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8-29

warmup with barbell complex

Squats 5x150, 3x170, 3x190

Press 5x100, 3x110, 3x125

then 3 sets of 10 at 75

Finished with 1 20-rep set of squats with 95, one more round of barbell complex.

Later, swimming (including about 25 overhead throws of my 55lb son).
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Old 08-31-2010, 11:24 AM   #38
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Swimming - about 20 minutes of vigorous swimming, various strokes. Followed by about 10 minutes of lazily floating on a raft in the sun.
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Old 09-03-2010, 12:33 PM   #39
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De-load week (already?)

Warmup with barbell complex

Deadlift 5x135, 5x145, 5x165, 5x185

Power cleans - 5 singles at 135, about 30 seconds apart

Shrugs from rack - 5x225, 5x235, 5x245, 5x255, 1x135 behind back

Bench press 5x95, 5x115, 3x5x135

chin ups - 4 sets of 5 bar to chest

dips - 4 sets of 8
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Old 09-05-2010, 04:30 PM   #40
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Sat 9-4 2 hours of martial arts
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