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Old 12-07-2010, 10:05 AM   #81
Winfield Featherston
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Deadlifts 3x220, 3x250, 4x285

Rack pulls 5x285, 5x295, 5x315, 3x335, 3x365
Shrugs 5x335, 5x315, 8x295, 8x275, 8x255, 8x225

Bench press 3x140, 3x160, 4x180, 10x135
Inc Bench 10x105
DB bench 10x45s
Inc DB bench 10x35s

Machine row 8x220, 8x240, 8x280
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Old 12-09-2010, 10:21 AM   #82
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Squats 3x160, 3x180, 3x205
3 sets of 10 at 125

Press 3x100, 3x110, 4x125, 10x80, 10x70(BN)

DB press 2 sets of 8 with 35lbs
Chins, 3 sets of 6
Dips 1 set of 16, followed by 4 more after about 10 seconds rest
DB curls, 8 per side (alternating) with 30lbs.
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Old 12-12-2010, 07:58 AM   #83
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Sat 12/11 - 2 hours of martial arts
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Old 12-13-2010, 10:57 AM   #84
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Deadlifts 5x235, 3x270, 1x300

Rack pulls 5x285, 5x315, 5x335, 3x355, 3x375
Shrugs 5x335, 5x315, 8x295, 8x275, 8x245, 8x225

Bench press 5x150, 3x170, 4x190
10x135
inc. bench 10x105
db bench 10x45s
db incline 10x35s

machine rows 8x220, 8x240, 8x280
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Old 12-15-2010, 09:58 AM   #85
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Squats 5x170, 3x190, 2x215
3 sets of 8 at 135

Press 5x105, 3x120, 1x135 (hurt neck/upper left back)
2 sets of 10 at 80
1 set of 8 BN at 70
1 set of 6 BN at 70
1 set of 10 BN at 45

DB press, 1 set of 8 at 35
Chins, 2 sets of 5
Dips, 1 set of 16
Curls, 1 set of 20 alt with 35
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Old 12-19-2010, 09:41 AM   #86
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12/18 2 hours of martial arts
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Old 12-19-2010, 07:24 PM   #87
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De-load week

Deadlifts 5x135, 5x160, 5x190

Power cleans, 10 singles at 135

Hang power snatch, 5 doubles at 65

Bench press 5x95, 5x105, 5x135
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Old 12-22-2010, 09:39 AM   #88
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De-load continues...

Squats 5x95, 5x115, 5x135

Press 5x55, 5x70, 5x85

messed around with some light clean pulls and snatch pulls at 115.
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Old 12-27-2010, 12:37 PM   #89
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SS workout one

Squats 165, 3x5
Bench press 155 3x5
Deadlift 235 1x5
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Old 12-29-2010, 01:32 PM   #90
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SS 2

Squats 175, 3x5
Press 85, 3x5
Power clean (hang) 115, 5x3
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