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Old 09-05-2010, 06:07 PM   #41
Winfield Featherston
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Deload week continues

Squats 5x85, 5x115, 3x5x135

Press 5x45, 5x65, 3x5x85

BN Press 3x5x65

BShrugs 3x12x135

Chins 3 sets of 5 bar to chest

Dips 3 sets of 8
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Old 09-07-2010, 10:24 AM   #42
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Yesterday (Labor Day) - hiked about 2.5 miles on the Katy Trail, after moving about 8 wheelbarrow fulls of dirt around the house.
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Old 09-08-2010, 10:52 AM   #43
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Tuesday 9/7 - did about 10 minutes on the heavy bag
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Old 09-08-2010, 11:02 AM   #44
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New 531 cycle begins

Deadlifts 5x185, 5x215, 5x245

Power cleans 1x135, 1x135, then 8 singles at 140 about 30 seconds apart

Shrugs from rack, behind back - 5x225, 5x235, 5x245, 5x255, 5x264
2 sets of 5 with bar in front at 265

Bench press 5x125, 5x140, 6x160
3 sets of 10 at 105

20 rep squats - 1 set at 100lbs

5 pull ups
5 chin ups
2 sets of 8 dips
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Old 09-10-2010, 11:32 AM   #45
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Squats 5x135, 5x155, 6x175

20 rep squat, 1 set at 115

Press 5x95, 5x100, 6x115

2 sets of 10 at 75, 1 set each behind neck at 75 (5 reps), 55 (8 reps), 45 (8 reps)

20 rep squat, 1 set at 100

that 20 rep set at 115 after the heavier squats made the presses seem extra hard.
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Old 09-13-2010, 11:02 AM   #46
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Sat 9/11/2010 2 hours of martial arts
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Old 09-13-2010, 11:03 AM   #47
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About an hour of trail running/hiking, with a touch of bluff climbing for variety.
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Old 09-14-2010, 10:44 AM   #48
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Deadlifts 3x200, 3x230, 4x260

Power cleans 8 singles at 140, about 30 seconds apart

Shrugs - 5x235, 5x245, 5x255, 5x265, 5x275, 2 sets of 8 at 225 behind back

Bench press 3x135, 3x155, 4x170

3 sets of 10 at 105

2 sets of 20 rep squats at 100lbs
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Old 09-16-2010, 10:28 AM   #49
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Squats 3x145, 3x165, 4x185

20 rep squat set at 115

Press 3x95, 3x110, 4x120

3 sets of 10 at 75
2 sets of BN press at 55

3 sets of 5 chin ups
1 set of 20 dips
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Old 09-21-2010, 03:10 PM   #50
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Sun 9/19: 2 hours of martial arts
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