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Old 01-16-2007, 11:39 AM   #161
William Winger
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Location: New Haven  Connecticut
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Sunday the 14th:

Decline
8x135
8x185
5x225
4x245
3x255

HIIT Rowing (6 intervals of 125m rowing sprints, full rest in between)
21.1
21.2
21.4
21.4
21.4
20.7

Monday the 15th:

Squat
10x135
6x185
6x225
5x275
2x3x315

Flat bench
8x135
8x185
5x225
3x225 (still sore from Sunday)
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Old 01-19-2007, 06:23 PM   #162
William Winger
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Tuesday
Incline-
top set of 3x225

Thursday
Decline-
work sets of 6x205, 6x215, 6x225, 5x245 (pr)

Friday
Deadlift-
top sets 3x1x405

Decline- 21x135
Incline- 12x135

I thinking of trying for a new max next week on bench, hopefully I can increase my PR.
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Old 01-21-2007, 08:28 PM   #163
William Winger
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Sunday
Squat
6x135
6x185
4x225
5x275
3x2x315

Flat bench
10x135
8x185
3x225
2x245
2x2x265 (felt solid)
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Old 01-25-2007, 07:38 PM   #164
William Winger
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Monday
Decline
Worked up to 275 for two singles. Felt solid.

Wednesday
Squat worked up to three triples of 315. Felt okay.
Military press, way off from my usual strength level, need to push that more.

Thursday
Flat bench maxed out with 290. All time PR, might get up to 295 in another week.
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Old 01-29-2007, 05:38 PM   #165
William Winger
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Sunday
30 95lbs OHSqs in 7:34, stopped to watch Cavs/Suns game. Did 5 more and quit it. Twice thru the 'press- push press- push jerk' progression, 95lbs:
16 reps, 17 reps.

Monday
Decline
10x135
6x185
3x225
3x245
2x4x245 (felt good)

Deadlift
worked up to two triples of 365, good for a quick workout, but my next deadlift will be much more intense.
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Old 01-30-2007, 08:16 AM   #166
William Winger
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Grace (full CaJs, from the floor each rep)
13:52, not my best, but I'm just starting to work CFit back in, I've been doing static lifting this winter while I try to pack on pounds (not working, of course).
First 10 in one set in 1:34ish, but dropped off after that. Hopefully next time under 12 mins.
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Old 02-05-2007, 04:49 PM   #167
William Winger
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Friday
Max attempt on flat bench: 295 successful, 305 failure.

Saturday
Front squat, work sets were triples of 245

Sunday
Bent over rows, military presses, hspu's, upright rows, nothing too exciting

Monday
WoD Rx'd
275x5x2
225x5x2
275x5

Dumbbell flat bench press (dumbbells for a little while), 8x60, 8x75, 7x85
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Old 02-14-2007, 09:42 AM   #168
William Winger
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I'm not dead...

Tuesday
Michael, as much as I could do in 30 minutes:
800 run - 6:00
50 b.e. (ghd)
50 situps (floor)
800 run - 5:30
41 b.e.

Wednesday
"heavy jackie" - 13 minutes
1000 row - 4:13
30 95lbs thrusters
[no pullup bar]
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Old 02-16-2007, 09:02 AM   #169
William Winger
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Grace
CaJs from the floor each time - 11:42

Weighted jumprope until 20:00 total time elapsed.
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Old 02-19-2007, 09:37 AM   #170
William Winger
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Sunday-
1000m row in 3:58.1, tried to hold 4 min pace and "sprint" to finish.
A couple minutes jumping rope.
4 rounds of HIIT, 21.9, 22.8, 22.2, 22.6.
(Wanted to do the WoD, but a XCountry team member was on the treadmill the whole time.)

Monday-
yesterday's WoD
800m run in 5:40 (5.5mph)
2 min rest
800m run in 5:16 (5.8mph)
2 min rest
800m run in 4:54 (6.2mph)

total - 20:33

[I'm currently sick, and terribly out of shape. These times will improve rapidly in the coming weeks....]
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