Training Log: Win Featherston
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Topic: Training Log: Win Featherston
Posted By: Win_F
Subject: Training Log: Win Featherston
Date Posted: 8/20/12 at 5:43pm
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I've been reading a lot of the other logs here and thought it would be a good time to start my own - although my lifts are nowhere near as impressive as the ones I've seen from most of you guys.
Age: 48
Current weight: 208 lbs
I've yet to participate in any games. although I've done some practices with the implements a few times over the last year. My goal right now is to get a lot stronger and a bit bigger, without aggravating existing back issues (diagnosed with scoliosis about 32 years ago). With that in mind I'm doing a variation of 5/3/1 that allows me to squat twice a week. I'm just starting the 2nd cycle.
Aug 19
5/3/1 Squat 5x140, 5x165, 10x185 (all weights in lbs)
Incline bench 2 sets of 10 at 95#
Flat bench 3 sets of 10 at 95#
barbell rows 3 sets of 10 at 100#
hex bar shrugs 3 sets of 10 at 190#
Small, weak and slow is no way to go through life.
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Replies:
Posted By: C. Smith
Date Posted: 8/21/12 at 7:39am
Posted By: Win_F
Date Posted: 8/21/12 at 7:19pm
Thanks Craig!
Went out and threw a little today at Logan College. It's been a while and I obviously need the practice.
We threw open stone, light wfd and light hammer. I broke their hammer on the last throw - sorry guys.
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Posted By: Win_F
Date Posted: 8/22/12 at 9:55pm
Continuing with 5/3/1 2nd cycle:
5/3/1 deadlift 5x165, 5x195, 8x220
5/3/1 press 5x80, 5x95, 8x110
Press 3x10
Rack pulls 3x8
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Posted By: Win_F
Date Posted: 8/24/12 at 9:02pm
5/3/1 Bench press 5x125, 5x140, 12x160
Squats (light for volume) 3x10 at 110
Calf raises 2x15 at 110
DB rows 3x10 at 50
barbell curls and plate winds, superset 3x10
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Posted By: Win_F
Date Posted: 8/25/12 at 8:44pm
Made a new hammer and got some throws in today - about an hour's worth of actual practice.
Stone, light wfd, and light hammer.
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Posted By: Win_F
Date Posted: 8/27/12 at 8:54pm
5/3/1 squats: 3x150, 3x175, 9x195
Overhead press 5x10 at 75
barbell rows 3x10 at 100
hex bar shrugs 3x10 at 190
a few chin ups
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Posted By: Win_F
Date Posted: 8/29/12 at 9:17pm
5/3/1 Deadlift 3x180, 3x205, 9x230
5/3/1 Bench press 3x135, 3x150, 11x170
Inc. Bench 2x10 at 95
Flat bench 3x10 at 95
Rack pulls 3x8 at 135
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Posted By: Win_F
Date Posted: 8/31/12 at 8:10pm
5/3/1 Press 3x90, 3x100, 9x115
squats (light for added volume) 4x10 at 110
db rows 3x10 at 50
curls and plate winds superset, 3 rounds
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Posted By: Win_F
Date Posted: 9/04/12 at 8:32pm
5/3/1 Squats 5x165, 3x185, 6x205
incline bench 2x10 at 95
flat bench 3x10 at 95
barbell rows 3x10 at 100
hex bar shrugs 3x10 at 190
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Posted By: Win_F
Date Posted: 9/06/12 at 7:55pm
5/3/1 Deadlift 5x195, 3x220, 8x245
5/3/1 Press 5x95, 3x110, 7x120
Press 3x10 at 75
Rack pulls 3x8 at 135
3 sets of chins
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Posted By: Win_F
Date Posted: 9/08/12 at 6:52pm
5/3/1 Bench 5x140, 3x160, 8x180
Decided to add some heavier singles 1x195, 1x205, 1x225, 1x240 PR
volume squats 4 sets of 10 at 110
db rows 3x10 at 50
superset of plate winds and barbell curlz, 3 sets of 10 each
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Posted By: Win_F
Date Posted: 9/11/12 at 3:21pm
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Deload week
Squat 5x85, 5x110, 5x130
Bench press 2x10x95
Incline Bench 1x10x95
Barbell rows 3x10x100
Hex bar shrugs 3x10x135
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Posted By: Win_F
Date Posted: 9/14/12 at 5:14pm
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Deload week cont.
Sep 12
Deadlift 5x105, 5x130, 5x155
Press 5x50, 5x65, 5x75
press 75x3x8
Rack Pulls 3x6x135
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Posted By: Win_F
Date Posted: 9/17/12 at 7:09pm
Deload week
Sep 14
Bench 5x75, 5x95, 5x115
squats 3x8 at 110
DB rows 3x8 at 50
superset of curls and plate winds
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Posted By: Win_F
Date Posted: 9/17/12 at 8:43pm
5/3/1 cycle 3
Squats 3x160, 3x180, 5x205
heavier singles at 225, 245, and 255
Inc. bench, 2x10 at 100
Flat bench 3x10 at 100
barbell rows 3x10 at 105
hex bar shrugs, 3x10 at 195
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Posted By: Win_F
Date Posted: 9/19/12 at 8:12pm
Deadlifts 3x185, 3x215, 5x240
singles at 260, 280
Press 3x90, 3x105, 5x120
singles at 130, 140
press 3x10 at 75
rack pulls 3x8 at 145
3 sets of chins
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Posted By: Win_F
Date Posted: 9/24/12 at 10:55pm
Sep 21
Bench 3x135, 3x155, 8x175
singles at 195, 215, 225
Squats 3x10 at 115
Dumbbell rows, 3x10 at 55
superset of plate winds and curls
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Posted By: Win_F
Date Posted: 9/24/12 at 10:57pm
Squats 5x150, 5x175, 5x195
press 3x10 at 75
barbell rows 3x10 at 105
hexbar shrugs, 3x10 at 195
a few sets of chins
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Posted By: Win_F
Date Posted: 9/27/12 at 4:37pm
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Sep 26
Deadlift 5x175, 5x200, 5x225 (no max reps)
Bench 5x125, 5x145, 5x165 (no max reps)
Inc BP 2x10x100
BP 1x10x100
Rack Pulls 2x8x145
No max reps on the 5s week is Wendler's recommendation if you're doing heavier singles after the last set on the other two weeks.
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Posted By: Win_F
Date Posted: 10/01/12 at 5:05pm
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Sep 28
Press 5x85, 5x100, 5x110 (no max reps)
Squats 3x10x115
DB rows 3x10x55
Supersets of bar curls, plate twists 3x10
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Posted By: Win_F
Date Posted: 10/02/12 at 3:21pm
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Oct 1
5/3/1 Squats 5x170, 3x195, 3x215
singles at 235 and 255
Inc Bench 2x10 at 100
Flat bench 3x10 at 100 (var grip)
Rows 3x10 at 105
Hex bar shrugs 3x10 at 195
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Posted By: Win_F
Date Posted: 10/03/12 at 8:33pm
5/3/1 Deadlifts 5x200, 3x225, 3x255
singles at 275, 295
5/3/1 Press 5x100, 3x110, 4x125
singles at 135, 145
press 3x10 at 75
rack pulls 3x8 at 145
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Posted By: Win_F
Date Posted: 11/14/12 at 5:58pm
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I've been neglecting my log entries for a while.
Finished 3rd cycle of 5/3/1 on Oct 12, then switched to hypertrophy specific training to see if I can put on some lean mass.
Currently in week 4 (10s) of first HST run-through. Doing the following exercises in this cycle:
Squat
Rack pull
Bench
DB row
Press
Pullover (dropped this in week 3 due to weird injury)
Shrugs
Calf raise
Curlz
Close-grip bench
Lateral raise
So far my weight is *down* a couple of pounds, but I think I'm getting more lean. Will re-evaluate after week 8 to see if I'm progressing enough to do a second cycle.
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