Chris' 531/OL/etc.

[Chris Wood]

WU: Foam rolling, PVC rolling, hip mobility, OHS drill/shoulder mobility

Push Press: 95 X 5, 115 X 3, 135 X 3, 155 X 2, 175 X 2, 195 x 2

Squat: 95 X 5, 145 X 5, 195 X 3, 245 X 3, 295 X 1

Reverse Hyper: 0 X 15, 90 X 10, 180 X 10, 250 X 10

Row X 1000m @ easy pace

[Chris Wood]

WU: Hip & shoulder mobility

Press: 135 X 2 X 5, dead stop reps

Squat: BS 245 X 2 X 5

Hinge: DL 325 X 2 X 5

Pull: Chins BW + 20 X 2 X 5

Abs: Ab wheel from knees BW + 25 X 1 X 10

[Eduardo Chile]

This is some nice pressing!

[Chris Wood]

Eduardo - Thanks! Hit 145 X 2 X 5 today with dead stop as well. I've been mobbing the heck out of my upper back and shoulders the past few days, and it's helped a lot.

My Halloween recovery meal last night - 1 lb flank steak, big batch of broccoli, Bell's Expedition Stout. Mmmmm.

WU: Rolling with roller and lax ball, hip and shoulder mobility, followed by KB WU

Press: 145 X 2 X 5, RPE 9 on last set

Squat: BS 265 X 2 X 5, RPE 8-8.5 on last set

Hinge: DL 345 X 2 X 5, RPE 8-8.5 on last set

Pull: Pull-up BW + 10 X 2 X 5, RPE 9 on last set

Abs: Ab wheel BW + 25 X 1 X 10

Felt really good today.

[Derek Simonds]

Nice work all the way around. I like the press, squat, hinge concept a lot. Nice recovery meal also.

[Chris Wood]

Nice work all the way around. I like the press, squat, hinge concept a lot.

Thanks, Derek. I'm basically using Dan John's easy strength template, making sure I'm doing a push, pull, hinge, and squat every session. If I can get some abz and carries in, that's a bonus.

I also like the "back-off" week every 3rd week.

http://danjohn.net/2011/06/even-easier-strength-perform-better-notes/

[Chris Wood]

WU: Rolling, hip and shoulder ROM, OHS WU

Squat 5/3/2: 275 X 5, 305 X 3, 335 X 1, 275 X 3

Press 5/3/2: 145 X 5, 160 X 3, 175 X 2 (Push Press), 135 X 5; The initial drive is a real sticking point here.

Reverse hypers: 0, 90, 160, 210 X 12

Had to cut short due to time. DL and Pull-ups tomorrow.

[Chris Wood]

WU: Foam rolling, active ROM, KB WU

DL 5/3/2: 345 X 5, 395 X 3, 445 (F - kind of reckless here), 345 X 3

Weighted chins: BW X 5, BW + 20 X 5, BW + 40 X 3, BW + 60 X 2

Ab wheel BW + 35 X 10

[Chris Wood]

It's hard to wake up early in the AM. Thank goodness for coffee.

Rolled and streched a lot last night. My L SI region was a little sore after pulling Sunday.

WU: Rolling, hip DROM

Hinge: DL 295 X 5, 315 X 5

Press: 125 X 2 X 5

Squat: 245 X 2 X 5

Pull: Pull-up 2 X 6

Abs: Ab wheel BW X 1 X 20

[Chris Wood]

WU: Rolling, hip and shoulder ROM, OHS WU

Squat: 285 X 2 X 5, RPE 8.5-9

Press: 150 X 5, 4, RPE 9

Hinge: 365 X 2 X 5, RPE 9

Pull: Pull-up BW + 25 X 2 X 5

Carry: Farmer's walk 200m w/2 X 72 lb KB, then 200m w/2 X 50 lb KB

[Eduardo Chile]

Your lifts are improving! Keep it up.

[Chris Wood]

Went a wee bit heavy today @ 3 X 3.

WU: Rolling, hip/shoulder ROM, OHS WU

Squat: 295 X 3 X 3, RPE 8.5-9

Press: 155 X 3 X 3, RPE 9

Hinge: DL 385 X 3 X 3, RPE 9

Reverse hypers 2 X 20

[Chris Wood]

WU: Rolling, hip/shoulder ROM, KB swings/bag swings

Squat: 275 X 2 X 5, RPE 9

Press: 140 X 2 X 5, RPE 9

Hinge : DL 355 X 2 X 5 (1st without belt, 2nd with belt), RPE 9

Pull: Chins BW X 1 X 5, BW + 25 X 2 X 5, BW X 1 X 5

Abs: Ab wheel 1 X 20

[Chris Wood]

WU: Rolling, active ROM, OHS WU

Squat: BS up to 345 X 1, RPE 9

Press: Up to 175 X 1, RPE 10

Hinge: DL up to 425 X 1, RPE 10 - Pulls sucked pure ass today.

Reverse hypers after DL.

[Chris Wood]

Took > 1 week off. I needed it.

Going to 3d/week with Gant's EZ hybrid + IF to help lean out over the next 2 months. Diet and body comp aren't where I'd like them to be. My 2012 goals will include putting on some mass and getting stronger, and I'd like not to be a fat ass doing so.

WU: Foam rolling, hip and shoulder ROM

Power snatch 10 X 1 on the min @ 105 - haven't done these in a long time.

Squat 5s: 215 X 5, 245 X 5, 275 X 6 @ RPE 8.5-9

Bench 5s: 145 X 5, 165 X 6, 185 X 7 @ RPE 8.5-9
-Alt with Pendlay rows 135 X 5, 5 then 185 X 5, 5, 7

Conditioning:

24 kg KB swing + Goblet squat + Push-up 10, 9, 8, 6, 4, 2 - untimed. Wow, I'm out of shape.

[Eduardo Chile]

Strong session, especially the rows.

[Chris Wood]

WU: Rolling, hip and shoulder ROM

Press 5s: 105 X 5, 120 X 5, 135 X 7 @ RPE 9
-Alt with DH Pull-up 5, 5, 5, 5, 7

Power clean 10 X 1 on the min: 155 X 3; 160 X 4; 165 X 3

Conditioning: Easy row 1:00 on/1:00 off X 10 @ 25-27 s/min, avg 2:10/500m pace - total ~ 3000m

[Chris Wood]

Ordered my rack from Texas Strength Systems last week. I'm feeling pumped and jacked like Pete Carroll. I can't wait to cancel my gym membership and start lifting for real at home full time.

I missed my 5s DL day last week due to work. Sleep was meh anyway. Ate well and drank some good wine with friends this weekend to celebrate my 40th early. I will hit 5s again this week.

WU: Shoulder and hip ROM, OHS WU

Power clean 10 X 1 on the minute: 165 X 5, 170 X 5

Press 5s: 105 X 5, 125 X 5, 145 X 6 @ RPE 10

DL 5s: 275 X 5, 315 X 5, 355 X 7 @ RPE 9

Squat up to 245 X 5 @ RPE 8

Finished with reverse hypers 2 x 10

[Eduardo Chile]

I'll be very interested in your write up of Texas Strength systems power rack. That is one of the companies I am considering to get one from in the future.

Great pressing and deadlifting.

[Chris Wood]

Eduardo:

I ordered an unpainted rack with the drop in bench, fat/regular pull-up bar, and extra J-hooks for $1185 delivered to my door (delivery was about $300). I'll post my thoughts (and some pics) when I have it the rack up.

Thanks for the encouragement!

[Chris Wood]

WU: Foam rolling/LAX ball rolling, Shoulder ROM and OHS WU

Power snatch 10 x 1: 115 x 1 on the min x 10

Bench 5s: 155, 175, 195 x 5 @ RPE 9; first 2 sets paused, last set touch and go
-Alt w/Pendlay rows 135 x 10, 165 x 5, 195 x 3, 5, 5, 7

Farmer's walks with trap bar: 60 x 80m , 110 x 80m, 160 x 80m, 210 x 40/40m, 260 x 60m

[Chris Wood]

WU: Active ROM

Squat 5s: 225 x 5, 255 x 5, 285 x 5 @ RPE 9; Followed by 5 singles @ 285

DJ complex A: 45, 65, 85, 105 x 5

[Chris Wood]

WU: Row 600m, shoulder ROM

Power clean doubles: 135, 155, 175, 195

Press 3s: 115 x 3, 135 x 3, 155 x 3 @ RPE 9, then 5 singles @ 155
-Alt with pull-up BW 5 x 5

Push-up 2 x 15 alt with 75 lb curlz 2 x 12

[Chris Wood]

Last day of lifting as a 30-something.

DJ complex A: 45 X 5, 65 X 5, 85 X 3, 105 X 3, 125 X 3, 145 X 3

DL 3s: 315 X 3, 355 X 3, 385 X 3 @ RPE 9; then deficit DL singles X 5 @ 335

Back ext X 12 + Butterfly sit-up X 15

[Chris Wood]

WU: Shoulder ROM

Bench 3s: 165 X 3, 190 X 3, 215 X 3, paused @ RPE 8.5-9; then 5 singles @ 205

Pendlay rows: 185, 195, 205 X 5

Tire flips X 3 sets

[Chris Wood]

WU: Foam and LAX ball rolling, hip ROM

Squat 3s: 245 X 3, 275 X 3, 305 X 3 @ RPE 9, then 5 singles @ 275

Trap bar DL: 130, 170, 220, 270, 325 X 5 (last set RPE 8)

Bulgarian SS 2 X 10/side and reverse hypers 2 X 10

[Chris Wood]

WU: Rolling w/roller and LAX ball, shoulder mobility

PC up to 185 singles x 3

Press 531: 125 x 5, 145 x 3, 165 x 1 @ RPE 9, 175 x 1 @ RPE 10

-Alt with chins BW 5 x 7 sets @ RPE 7

DL 531: 325 x 5, 365 x 3, 405 x 1 @ RPE 9, 405 x 1 @ RPE 9.5

[Chris Wood]

2 weeks off. Ready to get back.

KB warmup

Squat 235 x 2 x 5 @ RPE 8
Press 125 x 2 x 5 @ RPE 7.5-8
DL from blocks (45 lb bumpers) 285 x 2 x 5 @ RPE 8
Pull up 2 x 5/Push up 2 x 12
Ab wheel 1 x 10

KB farmer's walk variations with 2 x 50 lb KB

[Chris Wood]

Bundled up for the garage - 23 degrees today.

KB warmup (RDL, bag swings, KB swings, goblet squats)

Squat 245 X 2 X 5 @ RPE 8-8.5
Press 125 X 5, 130 X 5 @ RPE 8.5
DL from block (35 lb bumper) 305 X 2 X 5 @ RPE 8.5-9
Pull-up 2 X 6 @ RPE 8.5-9 superset with push-up 2 X 15
Ab wheel 1 X 12

[Chris Wood]

Foam rolling, KB Warmup

Squat 5/3/2: 250 x 5, 280 x 3, 310 x 2 @ RPE 8.5

Press 5/3/2: 125 x 5, 145 x 3, 165 x 2 @ RPE 9.5

DL 5/3/2: 315 x 5, 355 x 3, 395 x 2 @ RPE 8.5-9

[Chris Wood]

KB warmup

Squat 225 x 2 x 5 @ RPE 7.5-8
Press 125 x 2 x 5 @ RPE 8
Block DL 305 x 2 x 5 @ RPE 8-8.5
Pull-up BW 2 x 6
Ab wheel 1 x 15

[Chris Wood]

KB WU

Squat 255 X 2 X 5 @ RPE 8, 8.5
Press 135 X 2 X 5 @ RPE 8, 9
DL from blocks 325 X 2 X 5 @ RPE 8, 8.5
Pull-up ladders BW X 3/4/5, 4/5/6

KB walk variations 8 X 50m w/16 and 24 kg KB

[Chris Wood]

KB warmup

Squat 255, 260 x 5 @ RPE 8
Press 135, 140 x 5 @ RPE 8.5-9
DL from blocks 335 x 2 x 5 @ RPE 8-8.5
Pull-up ladder BW x 4/5/6/6
Ab wheel 1x 12

[Chris Wood]

WU: Foam rolling, hip and shoulder ROM

Squat singles up to 315 x 1 @ RPE 9.5; felt heaiver than it should have been

Press singles up to 175 x 1@ RPE 9.5-10

DL singles up to 415 x 1@ RPE 9

Chin up singles up to BW + 75 x 1

[Chris Wood]

De-load this week

KB warmup

Squat 135, 165, 195 X 5

Press 65, 85, 105 X 5

Pull-ups BW X 3 X 6

Ab wheel 1 X 12

[Chris Wood]

Treadmill walk yesterday @ 5% incline, 3.6-3.8 mph, HR 130s

WU: DB swings, GS, bag swings, DL

Squat 145, 175, 205 x 5

Bench 95, 125, 155 x 5

Incline bench 2 x 10 superset with DB row 2 x 10/side

Cheat curlz 2 x 12

[Chris Wood]

KB warmup

DL 185, 235, 275 x 5

Pendlay rows 135 x 2 x 8

Box squat 135, 165, 195 x 5

Press 95 x 2 x 5

Ab wheel 1 x 12

[Chris Wood]

WU: KB RDL, bag swings, GS, swings w/16 & 24 kg bells

Squat 5s: 205 x 5, 235 x 5, 265 x 9 @ RPE 9

Accessory:

Lunges 45, 65, 85 x 10/side
GHR 2 x 10
Ab wheel 2 x 12

[Chris Wood]

DB warmup, shoulder mobility

Press 5s: 115 x 5, 130 x 5, 145 x 7 @ RPE 10

Paused bench 155 x 3 x 5 @ RPE 8

Neutral grip pull-ups BW x 4/5/6, 5/6/5

[Chris Wood]

1/27: Walk 30 min 5-7% at 3.6-3.7 mph, foam rolling and hip/back mobility work

KB warmup

Pause squat 195 x 3 x 5 @ RPE 7.5-8

DL 5s: 285 x 5, 315 x 5, 345 x 7 @ RPE 9.5

SLDL 185 x 2 x 10 @ RPE 8

KTE 2 x 10 @ RPE 8.5

[Chris Wood]

1/30 - walk 30 min @ 5-6% incline, 3.6 mph, HR 120-130

WU: Foam rolling, shoulder mobility

Bench 5s: 145, 165 X 5; 185 X 11 @ RPE 9-9.5

Press 3 x 8: 95 X 2 X 8 @ RPE 8, 105 X 8 @ RPE 9

Kroc rows 90 lb X 22 R, 22 L

Cheat curlz 95, 105 X 12 @ RPE 8-9 / Triceps pressdowns 80, 100 X 15 @ RPE 7

[Chris Wood]

2/1 - walk 36 min @5-6% incline, 3.6 mph

WU: Rolling, hip mobility

Squat 3s: 235, 265, 295 x 3 @ RPE 9

Bulgarian split squat 2 x 10/side w/2 x 30 lb KB

GHR 2 x 12

KTE 2 x 12

[Chris Wood]

WU: DB GS, bag swings, swings, shoulder ROM

Press 3s: 115, 135, 155 x 3 @ RPE 8.5 (all cleaned to rack position)

Clean & push press 175 x 1 x 5 (on the minute)

Paused bench 165 x 3 x 5

Kroc rows 90 lb x 24L/23R

Bat wings 35 lb x 2 x 5

No access to pull up bar at community fitness center, so I subbed horizontal pulling.

[Chris Wood]

WU: Rolling back, ITB, quads; Hip mobility drills

Pause/box squat 205 x 3 x 5 @ RPE 8.5

DL 3s: 315, 345, 375 x 3; 375 @ RPE 8.5-9

SLDL 195 x 2 x 10.@ RPE 8-8.5

Incline sit up 2 x 15

Farmers walk w/2 x 50 lb KB, 200m x 2

[Chris Wood]

2/8 - Walk 30 min 5-6% incline @ 3.6 mph

WU: Rolling T-spine, shoulder mobility

Bench 3s: 165, 185, 205 x 3 @ RPE 8

Press 105 x 3 x 8 @ RPE 8-8.5

Pull-ups BW x 5 x 6

Cheat curlz 105 x 2 x 10/Triceps press down 2 x 10

[Chris Wood]

2/11/12 - Walk 40 min @ 3.5-3.7 mph, 5-6% incline

WU: KB WU, hip mobility

Squat 531: 245 X 5, 285 X 3, 325 X 1 @ RPE 9-9.5

Bulgarian split squats 2 X 10/side with 2 X 18 kg KB

GHR 2 X 15

KTE 1 X 15, 12 reps

[Chris Wood]

WU: Rolling, shoulder mobility

Press 531: 125 x 5, 145 x 3, 165 x 2 @ RPE 10

Bench 175 x 3 x 5 @ RPE 8

Pull-up BW 6 x 6 between bench sets

Cleans up to 185 x 5 singles

[Chris Wood]

2/16/12 - walk 45 min @ 6% incline, 3.6 mph

WU: DB swings, bag swings, goblet squats, hip mobility

DL 531: 325 x 5, 370 x 3, 415 x 2 @ RPE 8.5-9

Box Squat 3 x 5: 235, 235, 245 x 5 to parallel, RPE 8.5

RDL 205 x 2 x 10 @ RPE 8-8.5

Ab wheel 2 x 12

[Chris Wood]

WU: Rolling, OHS and shoulder mobility WU

Bench 531: 165 x 5, 195 x 3, 225 x 1, 225 x 1 @ RPE 8.5-9

Press 125 x 8, 8, 6 @ RPE 9, 10, 10

Pendlay rows 185 x 8, 8, 8 @ RPE 8

Cheat curlz 115 x 2 x 10/Pressdowns 2 x 10

[Chris Wood]

WU: Rolling, shoulder mobility

Squat: 135, 165, 195 x 5

Press: 65, 85, 105 x 5
-Alt with pull-ups BW x 4 x 6

Treadmill walk 35 min @ 3.5 mph/6% incline

[Chris Wood]

Skipped bench/DL de-load days; walked 35-45 min x 2-3 days, rolled, rested, ate.

WU: Rolling, hip mobility

Squat 5s: 225, 255, 285 x 5; 285 @ RPE 9

Squat 3 x 10: 185, 185, 195 @ RPE 8

Weighted incline sit-up: 25 x 20, 35 x 16, 45 x 15

GHR 3 x 15

[Chris Wood]

WU: Rolling, shoulder mobility

Press 5s: 115, 130, 145 X 5 @ RPE 9

Paused bench 3 X 5: 185 X 5 @ RPE 8.5, 185 X 5 @ RPE 10, 165 X 5 @ RPE 8
-Sucked ass on this one. Should have started lighter and worked back up

Pull-up ladder (superset with bench): 5/6/7, 5/6/6

DB Curlz 35 X 10/side, Dip BW X 15

[Chris Wood]

WU: Rolling, back/hip mobility

Box squat 225 X 3 X 5 @ RPE 8-8.5

DL 5s: 285 X 5, 325 X 5, 365 X 5 @ RPE 9-9.5

RDL 205 X 3 X 8 @ RPE 8-9

Ab mat sit ups 1 X 25, 1 X 22; then TGU sit-up 1 X 10/side w/40 lb KB

[Chris Wood]

WU: Rolling, LAX ball to upper back/shoulders, OHS warmup

Bench 5s: 155 X 5, 175 X 5, 195 X 8 @ RPE 9, then 195 X 6 paused singles

Press 3 x 8: 120 X 3 X 8 @ RPE 8, 9, 10

Pendlay rows 3 X 8: 190 x 3 X 8 @ RPE 8.5-9

Power clean doubles on the min: 165 x 5 x 2, 175 x 1 x 2

[Chris Wood]

WU: Rolling, hip mobility

Squat 3s: 245, 275, 305 X 3 @ RPE 9

Squat 3 X 10: 195, 205, 205 X 10 @ RPE 8, 8.5, 9

Ab wheel 3 x 15

[Chris Wood]

WU: Rolling, shoulder mobility

Press 3s: 125, 145, 160 X 3 @ RPE X 10
-Alt w/Pull-up ladders BW X 5/6/7, 5/6/6

Floor Press 195 X 3 X 5 @ RPE 9

Curlz 95 X 2 X 12/KB snatch 2 X 10/side

[Chris Wood]

Worked late, meh sleep this weekend.

WU: Rolling, hip mobility

DL 3s: 325, 365 x 3; 405 x 1 - didn't set my back on rep 2, and felt a twinge, quit before getting hurt

Reverse hypers 3 x 20/Incline sit ups 3 x 20

Lots of rolling and hip/back stretching

[Chris Wood]

WU: Rolling, shoulder mobility

Bench 3s: 175, 195, 215 x 3 @ RPE 9, then 5 singles @ 205

Pendlay rows: 185, 185, 195 x 10 @ RPE 8-8.5

Press 120 x 8, 8, 6 @ RPE 8, 9, 10
-Alt w/Fat bar chins 3 x 5

[Chris Wood]

WU: KB warmup

Bench 175 x 5, 5, 9 @ RPE 9
-BW chin 3 x 5 during warmup

Squat 225 x 5, 5, 10 @ RPE 8.5

Curlz 95 x 2 x 13

KB swing/goblet squat 3 round x 10, 12, 15 reps

[Chris Wood]

WU: Shoulder mobility, KB warmup

Press: 125 X 5, 5, 9 @ RPE 9

Power clean (DL warmup) up to 175 X 2

DL up to 325 X 9 @ RPE 9

Chins BW X 5 X 3 (fat bar) during pressing, then BW X 9, 8

DJ complex A 3 X 8

[Chris Wood]

WU: KB warmup w/16 and 24kg bells

Squat 235 X 5, 5, 10 @ RPE 9

Bench 185 X 5, 5, 9 @ RPE 9

BW Chins - triples X 7 sets during squat/bench warmups

Curlz 105 X 2 X 12

[Chris Wood]

WU: Rolling, hip mobility, KB warmup

Squat 245 X 5, 5, 10 @ RPE 9

Press 135 X 5, 5, 8 @ RPE 10

Chins: BW X 3 X 3, then BW + 10lb X 8, 9

[Chris Wood]

WU: Rolling, hip mobility

Bench 195 X 5, 5, 8 @ RPE 9

Chins BW 5 X 4 between bench sets

Power clean up to 185 x 1

DL up to 345 X 8 @ RPE 9-9.5

BB shrugs 225 X 2 X 15

[Chris Wood]

WU: LAX ball, hip and shoulder mobility

Squat 255 x 5, 5, 9 @ RPE 9-9.5

Press 135 x 5, 5, 8 @ RPE 9

Chins BW x 3 x 4, then BW + 20 x 7, 7 @ RPE 9

Triceps ext/Ab wheel 2 x 15

[Chris Wood]

In Naples for the week.

WU: Hip mobility, DB swings/goblet squats

Squat 265, 275, 285 x 5 @ RPE 8, 8, 8.5-9

Bench 205 x 5, 5, 5 @ RPE 8, 9, 10 - I suck. Drop back for reps on Saturday.

Pull-ups BW 5 x 4 during warmups

DB curls 40s x 2 x 10

PWO oatmeal, protein, and beach time.

[Chris Wood]

WU: Hip mobility, shoulder mobility, DB warmup

Press 140 x 5, 5, 8 @ RPE 9.5

DL up to 425 x 1, EZPZ

Pull-ups BW x 3 x 4, then BW + 25 x 6, 6

DJ Complex A 45 x 8 then 65, 85, 105, 125 x 3

[Chris Wood]

4/4 - walk x 1 hour

WU: Hip mobility, shoulder mobility, DB warmup

Press 140 x 5, 5, 8 @ RPE 9.5

DL up to 425 x 1, EZPZ

Pull-ups BW x 3 x 4, then BW + 25 x 6, 6

DJ Complex A 45 x 8 then 65, 85, 105, 125 x 3

[Chris Wood]

4/6 - walk x 1 hour

WU: Hip mobility, DB warmup

Squat 275 x 5, 5, 7 @ RPE 9

Bench 205 x 5, 5, 5 @ RPE 9 + 5 singles @ RPE 8-9

Chins BW x 7 x 5 during warmups

Curlz/Triceps press 3 x 12-15

[Chris Wood]

WU: Rolling, hip mobility, KB warmup

Press 145 x 5, 5, 5 @ RPE 9+

Squat 285 x 5, 5, 7 @ RPE 9

Chins BW x 7 x 4 during warmups, then BW + 25 x 8, 7

[Chris Wood]

WU: Rolling, hip/shoulder mobility

Bench 205 X 5, 5, 6 @ RPE 9.5; then 215 X 5 singles

DL up to 375 X 5 @ RPE 9

Chins BW 5 X 5 during WU

[Chris Wood]

WU: Rolling, hip mobility, KB WU

Squat 295 X 5, 5, 4 @ RPE 9

Press 150 X 5, 5, 5 @ RPE 10

Chins BW X 4 X 4 during WU then BW + 30 X 7, 7

[Chris Wood]

4/17

WU: Rolling, hip mobility

Squat 295 x 5, 5, 5 @ RPE 9; felt easier than Sat, but still a bit of a grind

Squat 225 x 12

4/18

WU: Coffee, BCAAs

Bench 205 x 5, 5, 6 @ RPE 10 on last set

Bench 165 x 10

Chins BW x 4 x 5 during bench WU

Curlz 95, 105 x 15

Triceps Press 65, 75 x 12-13

I might need to reset next week. We'll see how the next 2 sessions go.

[Chris Wood]

AM: 32 min walk 3.5 mph @ 5% incline

PM:

WU rolling, KB warmup

Press 150 x 5, 5, 5 @ RPE 10

DL up to 385 x 5 @ RPE 9-10; might have eeked out 1 rep more

Chins BW x 3 x 5, then BW + 35 x 6, 6

[Chris Wood]

WU: Agile eight/hip mobility, KB warmup

Squat 285 X 5, 5, 6 @ RPE 9

Bench 195 X 5, 5, 6 @ RPE 9

Chins BW X 5 X 6

Cheat curlz 105, 115 X 12/Triceps pushups BW X 16, 18

[Chris Wood]

4/24 Walk x 45 min @ 3.5 mph, 5% incline

WU: Rolling, KB warmup

Power Clean up to 175 x 2

DL up to 365 x 7 @ RPE 9.5

Press 140 x 5, 5, 6 @ RPE 9.5

Chins BW + 35 x 7, 7

Ab wheel 2 x 12

[Chris Wood]

4/26 walk x 35 min

WU: Hip mobility, KB warmup

Bench 200 x 5, 5, 6 @ RPE 9

Squat 290 x 5, 5, 6 @ RPE 9

Chins BW x 4 x 6

Cheat curlz 115 x 2 x 12

Skull crushers 75, 80 x 12

[Chris Wood]

WU: KB warmup, hip and shoulder ROM

Squat 295 x 5, 5, 6

Press 145 x 5, 5, 7

Chins BW x 3 x 5, then BW + 45 x 5, 5

Ab wheel 1 x 20

[Chris Wood]

WU: KB warmup, shoulder mobility

Bench 205 x 5, 5, 7 @ RPE 10

Clean pulls 95 x 5, 135 x 5, 185 x 3, 235 x 3 x 2

DL 385 x 10 singles every 90-120s @ RPE 9 ( wasn't ready for a 5 RM today )

Chins BW 4 x 6

Close grip push up 2 x 25

[Chris Wood]

It was really humid today; it made lifting in the garage interesting. My wife ran a half marathon @ 1:43 today, but a couple of her friends were overcome by heat/humidity and ended up in the medical tent. My buddies in the ER were busy, as people were dropping like flies.

Lots of stress the past couple of days, recovering from night shift, visiting my grandfather in hospice, and coaching/attending multiple games this weekend. At least I got a nice dinner and movie in for our anniversary.

WU: KB warmup

Squat 300 X 5, 5, 5 @ RPE 9.5 - Got the reps, but a real grinder

Press 150 X 5, 5, 4 + 2 PP @ RPE 10 - Seems to be the wall for me here; at least 1-2 more attempts here before a reset.

Chins BW X 4 X 6, then BW + 45 X 6, 6

Ab wheel 2 X 15

[Chris Wood]

Took a much needed deload week.

Monday:

Press 105 x 2 x 5
Chins BW x 3 x 6-7
Front Squat 185 x 3 X 3/Ring push-ups 3 x 12

Tuesday:

KB warmup
DL up to 285 x 5
KB circuit w/24 kg KB

Thursday:

Squat 235 x 2 x 5
Bench 165, 175 x 7
Chins BW x 30 total reps

Saturday:

Weighted chins BW + 25 x 2 x 6
DJ complex A

[Chris Wood]

Monday:

Squat 275 X 3 X 5 @ RPE 8.5

Conditioning: 5 Rounds of the following

1 Push Press/1 BW Chin
1PP/3 BW Chins
1PP/5 BW Chins

PP @ 155 lb, ~ 11 minutes total

Tuesday:

DL up to 355 X 5 @ RPE 8.5

DJ complex B: 45, 65, 85, 105 lb X 5

[Chris Wood]

WU: Hip mobility, DROM

Squat 280 x 5, 5, 6 @ RPE 8-9

Bench 195 x 5, 5, 6 @ RPE 8-9

Chins BW x 4 x 6

[Chris Wood]

WU: Snatch WU w/bar

Power clean up to 155 x 3

Chins BW x 2 x 5, then BW + 30 x 2 x 5

5 rounds of 15 swings/10 ring push ups

[Chris Wood]

Busy weekend with baseball, soccer, and Saturday overnight shift. Slept about 11 hours from Sun AM to this AM, but had to drag my butt out of bed for a quick turnaround to days.

WU: Squat WU

Squat 285 X 3 X 5 @ RPE 9

Press 140 X 3 X 5 @ RPE 8.5

Chins BW X 7, 8, 8

[Chris Wood]

Tuesday:

WU: KB swings, RDL/muscle snatch/power snatch complex @ 45 lb

DL up to 365 X 5 @ RPE 9

Ab wheel 2 X 25

Wednesday:

Treadmill walk X 37 min @ 3.5 mph/5% incline, HR ~115

[Chris Wood]

WU: Snatch and PC warmup

PC 160 X 5 X 3

Chins BW X 2 X 5, then BW + 35 X 2 X 5 @ RPE 8, 9

[Chris Wood]

WU: LAX ball rolling, hip mobility, GMs/light squats

Squat 295 X 3 X 5 @ RPE 9

Bench 205 X 3 X 5 @ RPE 9

Chins BW X 30 reps during bench WUs

Lots of mobility work - chair/couch stretches, hamstring stretching, band pull-aparts/dislocates

[Chris Wood]

WU: KB warmup, hip mobility

Squat w/belt:

45 x 15
135 x 8
205 x 4
260 x 2 @ RPE 7
300 x 5 @ RPE 8.5
300 x 5 @ RPE 9
300 x 2 @ RPE 9-9.5, then 5 singles @ RPE 8-9

SLDL:

45 x 10
135 x 5
225 x 3 @ RPE 8
235 x 3 @ RPE 8
245 x 3 x 3 @ RPE 8-9
235 x 3 @ RPE 9

High bar BS:

135 x 8 @ RPE 8
145 x 8 @ RPE 8
155 x 8 @ RPE 8
165 x 8 @ RPE 8.5

[Chris Wood]

WU: Shoulder ROM w/bands

Paused bench (pinky @ ring):

45 X 10
95 X 5
135 X 3
165 X 3
190 X 3 @ RPE 8
190 X 3 @ RPE 8
195 X 3 @ RPE 8
195 X 3 @ RPE 8
200 X 3 @ RPE 9
205 X 3 @ RPE 9

CGBP:

175 X 3 @ RPE 8
180 X 3 @ RPE 8
185 X 3 @ RPE 8
185 X 3 @ RPE 8
190 X 3 @ RPE 8
195 X 3 @ RPE 9

Press:

115 X 8 @ RPE 8
115 X 8 @ RPE 9
120 X 6 @ RPE 9
115 X 6 @ RPE 9

Chins:

BW X 4 X 6 during bench WU
BW + 35 X 3 X 5 @ RPE 8-9

Finish with some band pull aparts, face pulls, dislocates

[Chris Wood]

WU: Rolling, hip and back WU

DL:

135 x 10
225 x 5
285 x 3
335 x 2
365 x 5 x 3 @ RPE 8-9

Pin Squat (Past Parallel):

195 x 3 @ RPE 8
205 x 3 @ RPE 8
215 x 3 @ RPE 8
225 x 3 @ RPE 8
235 x 3 @ RPE 9
245 x 3 @ RPE 9

Good mornings 95, 105, 115, 125 x 8

Ab wheel 3 x 15

[Chris Wood]

Friday: Walk 36 min @ 3.5-3.7 mph, 5% incline

Today:

Bench (med grip, touch and go):

45 x 15
95 x 5
135 x 5
175 x 3
205 x 3 @ RPE 8
205 x 3 @ RPE 8
210 x 3 @ RPE 8
210 x 3 @ RPE 8.5
215 x 3 @ RPE 9
220 x 3 @ RPE 9

Incline:

45 x 10
135 x 3 @ RPE 7
135 x 3 @ RPE 7-8
140 x 3 @ RPE 8
145 x 3 @ RPE 8
150 x 3 @ RPE 8
160 x 3 @ RPE 8-8.5
170 x 3 @ RPE 9

Close grip board press (phone book):

135 x 10
155 x 10
175 x 7 @ RPE 9

Chins BW x 7, 8, 9, 9
Pendlay row 185, 185, 195 x 8

[Chris Wood]

WU: Hip mobility

Squat:

45 X 10
115 X 5
185 X 4
245 X 2
295 X 3 x 3 @ RPE 8.5
300 X 3 x 2 @ RPE 9

DL off plate:

135 X 10
225 X 5
295 X 3
335 X 3 X 6 @ RPE 8-9 (no belt)

High bar squat:

185 X 6 X 2
190 X 6
195 X 6
205 X 6

[Chris Wood]

Despite working ~60 hours Thursday - Tuesday and waking up at 2:30 this AM, I felt pretty good. Not a bad session given the circumstances.

WU: Band dislocates, pull aparts, scapular retraction, face pulls

Paused bench (pinky @ outer ring):

195 X 3 @ RPE 8
200 X 3 @ RPE 8
205 X 3 @ RPE 8
205 X 3 @ RPE 8.5
210 X 3 @ RPE 9
215 X 2 @ RPE 9

CGBP:

185 X 3@ RPE 8
195 X 3 @ RPE 8
205 X 3 @ RPE 8
205 X 3 @ RPE 8.5
215 X 2 @ RPE 9

Press:

115 X 6
120 X 6
125 X 6
130 X 5

Chins:

BW X 5 X 8 during bench WU
BW + 40 X 3 X 5 @ RPE 8-9

[Chris Wood]

WU: Hip/back mobility and rolling

DL:

135 X 10
225 X 5
295 X 3
345 X 2
375 X 2 X 3 @ RPE 8
380 X 2 X 3 @ RPE 8.5
385 X 3 @ RPE 9

Pin squat:

115 X 5
185 X 3
225 X 3 @ RPE 8
235 X 3 @ RPE 8
245 X 3 @ RPE 8
255 X 3 @ RPE 8.5
265 X 3 @ RPE 9

Good Mornings:

115 X 8
125 X 8
135 X 8
145 X 6

Ab wheel rollouts 3 X 20, 10, 10

[Chris Wood]

WU: lots of rolling L-spine, T-spine, gluteus, hips, ITB with roller and LAX ball.

Squat:

45 x 15
135 x 8
205 x 4
265 x 2
295 x 3 @ RPE 8
300 x 3 @ RPE 8
305 x 3 @ RPE 8.5
310 x 2 @ RPE 9
315 x 2 @ RPE 9

HBBS:

205 x 6 @ RPE 7.5
215 x 6 @ RPE 8
225 x 6 @ RPE 8
235 x 6 @ RPE 8
245 x 6 @ RPE 8.5

[Chris Wood]

WU:

Rolling T/L spine, hips/glutes, ITB, traps/upper back
Band pull-aparts, dislocates

Paused bench:

205 X 2 X 3 @ RPE 9, 8
210 X 2 X 3 @ RPE 8, 9
215 X 3 @ RPE 9
220 X 3 @ RPE 10

CGBP:

195 X 2 X 3 @ RPE 9, 8
205 X 3 @ RPE 8
210 X 3 @ RPE 9
215 X 2 @ RPE 9

Press:

125 X 6 @ RPE 8
130 X 6 @ RPE 8
135 X 6 @ RPE 9

Chins:

BW X 8, 9, 9, 8 during bench WU
BW + 45 X 5, 5, 4

Finished with band tricep push downs, face pulls, pull-aparts

[Chris Wood]

WU: Rolling, hip mobility

DL:

135 X 15
225 X 5
315 X 3
355 X 2
385 X 5 X 3 @ RPE 8, 8, 8.5, 9, 9.5
365 X 3 @ RPE 9

Pin squat:

45 X 5
115 X 5
185 X 3
235 X 3 @ RPE 8
245 X 3 @ RPE 8
255 X 3 @ RPE 8.5
265 X 3 @ RPE 9
275 X 2 X 2 @ RPE 9-9.5

Good mornings: 135, 145, 155 X 6; 165 X 5

[Chris Wood]

WU: Bench WU

Bench (med grip, touch and go):

45 X 20
95 X 8
145 X 5
185 X 3 @ RPE 7
195 X 3 @ RPE 8
205 X 3 @ RPE 8
215 X 3 @ RPE 8
225 X 3 @ RPE 8.5
235 X 2 @ RPE 9

Incline bench:

135 X 3 @ RPE 8
155 X 3 @ RPE 8
165 X 3 @ RPE 8
175 X 3 @ RPE 8.5
185 X 3 @ RPE 9

Close grip board press:

185 X 6 @ RPE 8
195 X 6 @ RPE 8
205 X 6 @ RPE 9

Chins BW 3 X 8
Pendlay rows 205, 215, 225 X 6

[Chris Wood]

Mini deload before going to next cycle:

6/21/12

WU: Rolling, hip/shoulder mobility

Bench 185 X 3 X 5
HBBS 225, 235, 245 X 5
Chins 3 X 8
Ab wheel 1 X 25

6/23/12

WU: Swings, KB snatch, OHS warmup

Press 115 X 3 X 5
DL 315 X 2 X 5
Chins 5 X 8
Ab mat sit ups 2 X 25

[Chris Wood]

WU: Rolling, squat WU

Squat:

45 X 15
135 X 5
205 X 4
265 X 2
295 X 2 @ RPE 8
305 X 2 @ RPE 9
315 X 2 @ RPE 9
325 X 2 @ RPE 10 - harder than it should have been

Deficit DL:

135 X 10
225 X 5
295 X 3
345 X 2 @ RPE 8
350 X 2 @ RPE 8.5
355 X 2 @ RPE 8.5
365 X 2 @ RPE 9

R knee started aching during HBBS warmup, finished with ab wheel 2 X 20 and ice/stretching.

[Chris Wood]

WU: Rolling, band pull aparts, dislocates, face pulls

Paused bench:

215 x 2 @ RPE 8
220 x 2 @ RPE 9
225 x 2 @ RPE 9
230 x 2 @ RPE 9

CGBP:

205 x 2 @ RPE 9
210 x 2 @ RPE 9
220 x 2 @ RPE 9
225 x 2 @ RPE 9

Press :

135 x 6 @ RPE 8
135 x 6 @ RPE 9
140 x 6 @ RPE 9

Chins:

BW x 3 x 9 during bench WU
BW + 45 x 3 x 5

Finish with band pull aparts, scapular retraction, dislocates

[Chris Wood]

6/28: Walk 3.6-3.8 mph @ 5% incline X 23 min

Today:

WU: KB swings, good mornings

DL:

135 X 15
225 X 8
315 X 4
385 X 2 @ RPE 8
390 X 2 @ RPE 8.5
395 X 2 @ RPE 8.5-9
400 X 2 @ RPE 9
405 X 2 @ RPE 9-9.5

Good mornings: 135, 145, 155, 165 X 6

Ab wheel X 20, 22 reps

[Chris Wood]

7/1: Walk 32 min 2 3.6-3.8 mph, 5% incline

Today:

100F in the garage and working overnight tonight. I hit up LA Fitness for a workout. The gun show was out in full force.

Squat - R knee started hurting during warmup - FAIL. I can air squat fine, but I'm getting pain at the patellar insertion with a bar on my back.

Plate DL:

135 X 15
225 X8
315 X 3
365 X 2 @ RPE 8
370 X 2 @ RPE 8
375 X 2 @ RPE 8
380 X 2 @ RPE 8.5
385 X 2 @ RPE 9
390 X 2 @ RPE 9

Goblet squats:

20 X 10
40 X 10
60 X 10
80 X 10
100 X 10
120 X 8

Knees felt fine with these. My problem is probably mechanical; I've been low bar squatting with a fair amount of forward lean. My knees are probably coming too far forward. I'll do these for a while and try to go back to some front squats/high bar squats with an upright torso, sitting back into the squat.

Single leg knee ext: 45, 60, 75 x 12-15

Back extensions: BW X 15, 25 X 15, 45 X 15

Leg raises 3 X 15

[Chris Wood]

WU: Shoulder mobility w/bands, band pull-aparts/dislocates/face pulls

Paused bench:

45 x 15
95 x 10
145 x 5
195 x 2
215 x 2 @ RPE 8.5
220 x 2 @ RPE 8.5
225 x 2 @ RPE 9
230 x 2 @ RPE 9.5
235 x 1 @ RPE 9

Press:

140 x 6 @ RPE 8.5-9
140 x 6 @ RPE 9-9.5
145 x 5 @ RPE 10

Chins:

BW x 4 x 6
BW + 45 x 5, 5, 4

Push ups 2 x 30

[Chris Wood]

Truncated lifting session due to work, and my second oldest gashed his head open during lifting. Had to put a couple staples in before work.

DL:

135 X 10
225 X 5
315 X 3
390 X 2 @ RPE 8.5
395 X 2 @ RPE 9
400 X 2 @ RPE 9
405 X 2 @ RPE 9
410 X 2 @ RPE 9.5

Squat:

Knees felt better, a few light sets up to 225 X 2, then 135 X 15

Blugarian split squats BW X 3 X 15

Out.

[Chris Wood]

Next 6 weeks are going to be busy. Going to do a few weeks of EZ Strength and then reset for the fall.

WU: KB warmup

Front squat: 195 X 2 x 5 @ RPE 9, 9 - felt heavier than it should

DL: 295 X 2 X 5 @ RPE 8, 8.5

Press: 125 X 5 @ RPE 8, 130 X 5 @ RPE 8

Chins:

BW X 2 X 5, then BW + 35 X 2 X 5

Ab wheel 2 X 10

[Chris Wood]

WU: KB WU, shoulder mobility

Front squat: 185 X 5 @ RPE 8, 195 X 5 @ RPE 8-8.5

Press: 135 X 2 X 5 @ RPE 8, 8.5

Clean DL: 295 X 5 @ RPE 8, 305 X 5 X RPE 8.5

Chins: BW X 2 X 5, then BW + 35 X 5, + 40 X 5

Ab wheel 2 X 10 (with my 5 yo lying on my back :) )

PM: Walk X 30 min @ 6% incline, 3.5-3.7 mph

[Chris Wood]

WU: KB warmup

Front squat:

195 X 5 @ RPE 8.5
215 X 3 @ RPE 8.5
235 X 2 @ RPE 8.5
255 X 1 @ RPE 8.5

Press:

135 X 5 @ RPE 9
150 X 3 @ RPE 8.5-9
165 X 2 @ RPE 9-9.5

Clean DL (DOHG):

295 X 5 @ RPE 8-8.5
345 X 3 @ RPE 8-8.5
375 X 2 @ RPE 8-8.5 w/wraps

Weights were EZ from a back/leg standpoint; grip was the main issue with a weak DOHG

Chins:

BW X 2 X 5
BW + 35 X 5 @ RPE 8
BW + 45 X 3 @ RPE 8
BW + 55 X 3 @ RPE 8

[Chris Wood]

AM: Walk 25:00 35.-3.6 mph @ 5% incline

PM:

KB warmup

Clean DL:

305 X 5 @ RPE 8
315 X 6 @ RPE 8.5 (miscounted here)

Press: 140 X 2 X 5 @ RPE 8, 9

Front Squat: 205 X 2 X 5 @ RPE 9, 9

Chins:

BW X 2 X 5
BW + 45 X 2 X 5

Ab wheel 2 X 15

[Chris Wood]

Took a couple of weeks off due to work/vacation. Lots of hiking and walking in NC, along with lots of beer and pizza. Did some BW stuff and KBs, mobility.

Going to try Juggernaut Method for a full cycle, with 5/3/1 for major accessory lift.

10s wave, accumulation phase:

Tuesday:

Bench: 125 X 10 X 4, 125 X 20 @ RPE 8

Incline 5s: 125, 135, 145 X 5

Bent rows: 135, 145, 155 X 12

Chins BW 5 X 5

Thursday:

Squat: 170 X 4 x 10, 170 X 17 @ RPE 8

Block DL 5s (off 45 lb bumpers): 185, 235, 275 X 5

BB walking lunges: 45 X 12, 11, 10/side

Ab wheel 3 x 12

Saturday:

Press 90 X 4 x 10, 90 x 17

Chins 5s: 35, 40, 45 X 5

CGBP 135 X 10, 155 X 10, 175 X 8

[Chris Wood]

10s wave, accumulation phase:

Tuesday:

DL 225 X 10, 225 X 17 @ RPE 8-9

Front squat 5s: 145 X 5, 160 X 5, 175 X 5

Ab mat sit-ups 3 X 25-30

10s wave, intensification phase:

Thursday:

Bench: 95, 115, 135 X 5; 145 X 2 X 10, then 145 X 17

Incline 3s: 145, 155, 165 X 3, then 175 X 5 singles

Rows: 165, 175, 185 X 12

Dips 3 X 12-15 /DB curlz 3 x 8-10/arm

Saturday:

Squat: 135, 155, 175 X 5; 195 X 2 X 10, then 195 X 17 @ RPE 9

DL from blocks 3s: 235, 275, 315 X 3

BB walking lunges: 55 X 3 X 12/side

Ab wheel 3 X 15

[Chris Wood]

10s wave, intensification phase:

Monday:

Press: 85 X5, 95 X 5, 105 X 2 X 10, 105 X 13 @ RPE 9-9.5

Chins 3s: BW X 3 X 5, then BW + 45, 50, 55 X 3

CGBP: 165 X 10, 175 X 9, 185 X 7

Superset:

95 lb BB curlz 3 X 12
Band pressown 3 X 15/side
Band pushup 3 X 10-12

Wednesday:

DL: 215 X 5, 235 X 5, 255 X 2 X 10, 255 X 14

Front Squat 3s: 135, 155, 175, 195 X 3

Superset:

Abmat sit-up X 30, 26, 30
Band good morning 3 X 20

[Chris Wood]

Friday:

10s wave, realization phase:

Bench: 105 X 5, 125 X 3, 145 X 1, 165 X 17 (est 1 RM ~ 258)

Incline 5/3/1: 135 X 5, 155 X 3, 175 X 1, 185 X 1, 195 X 1

BB row: 185 X 10, 195 X 2 X 10

Chins BW X 4 X 6 during bench WU

Sunday: 35 min walk ~ 4 mph

Monday: ~ 1 hr trail hike with wife and kids. Squat tomorrow.

[Chris Wood]

10s wave, realization phase:

Squat: 135 X 5, 165 X 3, 195 X 1, 215 X 16 (Est 1RM 330)

Deficit DL 5/3/1: 285 X 5, 325 X 3, 365 X 1

BB lunges: 65 X 10/side, 75 X 9/side, 85 X 8/side

[Chris Wood]

10s wave, realization phase:

Thursday:

Press: 55 X 5, 75 X 3, 95 X 1, 115 X 15 @ RPE 10 (est 1RM 172 lb)

Chins: BW X 5, 35 X 5, 45 X 3, 55 X 1, 65 X 1, 75 X 1, 90 X 1

CGBP: 185 X 8, 8, 7

Today:

DL: 185 X 5, 225 X 3, 255 X 1, 285 X 17 @ RPE 9.5-10 (Est 1RM 446 lb)

Front squat: 135 X 5, 165 X 3, 195 X 1, 215 X 1, 235 X 1, 255 fail

Rack pull below knee: 135 X 10, 225 X 8, 315 X 5

Ab wheel X 15, 16, 20

[Chris Wood]

8s wave, accumulation phase:

Shoulder WU: Y handcuffs, band face pull/ext rotation, band pull-aparts, YTWLs

Bench: 160 X 4 X 8, then 160 X 12 @ RPE 8

Incline bench: 135, 145, 155 X 5

Chins BW 5 X 6

BB row: 185, 190, 195 X 10

[Chris Wood]

9/13/12:

Squat: 205 X 4 X 8, then 205 X 14 @ RPE 9

Deficit DL: 255, 285, 315 X 5

Bulgarian split squat: 45 X 2 X 12/side, 55 X 2 X 10-12/side

9/15/12:

WU: Band pull aparts, face pull/external rotation, YTWLs, dislocates

Press: 105 X 4 X 8, 105 X 13 @ RPE 9

Chins: BW, 25, 35, 45 X 5

CGBP: 185 X 8, 7

Today:

WU: Bag swings, goblet squats, KB swings

DL: 275 X 4 X 8, 275 X 12 @ RPE 9

Front squat: 135, 155, 175, 195 X 5

Ab wheel/flutter kicks 2 X 15/50

[Chris Wood]

8s wave, intensification phase:

WU: Band face pulls/ext rotation, pull aparts, Y handcuffs, YTWLs

Bench: 145 X3, 165 X 3, 185 X 2 X 8, 185 X 10 @RPE 9

Incline bench 3s: 135 X 3, 150 X 3, 165 X 3, 180 X 2, 190 X 1 X 5

Chins BW X 5 X 6

Pendlay rows: 185, 205, 225 X 8

Cheat curlz 3 X 12/Tricep extension 3 X 10-15

[Chris Wood]

WU: Bag swings, goblet squats, lunges

Squat: 190 X 3, 215 X 3, 230 X 2 X 8, 230 X 13 @ RPE 9

Deficit DL 3s: 285 X 3, 315 X 3, 345 X 3

BB lunges: 65 X 11/side, 75 X 10/side, 85 X 9/side

[Chris Wood]

8s wave intensification phase:

9/24/12

Press: 95 X 3, 110 X 3, 120 X 2 X 8, then 120 X 13 @ RPE 9

Chins 3s: BW X 3 X 6; 35, 45, 55 X 3

CGBP: 185 X 9, 8, 7

9/26/12

DL: 255 X 3, 285 X 3, 305 X 2 X 8, then 305 X 12 @ RPE 10

Front Squat 3s: 135, 155, 175, 195, 215 X 3

[Chris Wood]

8s wave, realization phase:

9/28/12

Bench: 120 X 5, 145 X 3, 170 X 2, 185 X 1, 195 X 11 @ RPE 10 (Est 1RM ~ 266)

Incline 531: 145 X 5, 165 X 3, 185 X 1, 195 X 1, 205 X 1

Chins: BW X 5 X 6

Rows: 185, 205, 225 X 8; 245 X 6

10/2/12

Squat: 165 X 5, 195 X 3, 225 X 2, 245 X 1, 255 X 11 @ RPE 9.5-10 (Est 1RM ~ 348)

Deficit DL 531: 275 X 5, 315 X 3, 355 X 1, 375 X 1, 395 X 1

Abs: Ab wheel 3 X 15/Flutter kicks X 50-60

[Chris Wood]

WU: Band work, YTWLs

Press: 85 X 5, 105 X 3, 115 X 2, 125 X 1, 135 X 11 (1RM ~ 184)

Chins: BW X 3 X 6, 35 X 5, 55 X 3, 75 X 1, 90 X 1, 100 fail

Close grip 1 board press: 185, 195, 205 X 8

Cheat curlz: 95, 105, 115 X 10; 125 X 8

[Chris Wood]

WU: Swings and goblet squats, rolling and hip mobility

DL: 135 X 8, 205 X 5, 255 X 3, 295 X 2, 315 X 1; 335 X 12 @ RPE 10 (1RM ~ 468)

Front squat: 145 X 5, 175 X 3, 205 X 1, 225 X 1, 245 X 1

Ab mat sit ups 3 sets

[Chris Wood]

5s Wave, accumulation phase:

WU: Band work, YTWLs

Bench: 175 x 5 x 5 paused, 175 x 12 touch & go

Incline bench 5s: 135 x 5, 155 x 5, 170 x 4

Chins BW x 8 x 5

Pendlay rows 225 x 6, 205 x 2 x 10

[Chris Wood]

Long weekend, short week.

WU: hip mobility

Squat: 235 X 5 X 5, 235 X 10 @ RPE 8-8.5 (about 2-3 in tank)

Abs: Ab wheel/flutter kicks X 3 sets

Skipping Block DL due to compressed week with pulling in 48-72h.

[Chris Wood]

WU: Band work, YTWLs

Press: 115 X 5 X 5, 115 X 13 @ RPE 9

Chins: BW X 3 X 5, 25 X 5, 35 X 5, 45 X 5, 55 X 3

Cheat curlz 115 X 2 X 10

Close grip push ups X 40, 20

[Chris Wood]

3 hours of sleep after 2 overnight shifts. Fun times.

WU: KB swings, hip mobility

DL: 295 x 5 x 5, then 295 x 12 @ RPE 9

Ab mat sit ups 3 x 25-30

[Chris Wood]

5s wave, intensification phase:

Up at 0415 for the day. Ugh.

WU: YTWLs, band work

Bench: 165, 185 X 2, 195 X 3 X 5 paused, 195 X 6 @ RPE 9 touch and go; felt like crap.

Did some singles paused: 195 X 1, 205 X 1 X 2, 215 X 1 X 2, 225 X 1 X 2

Chins: BW X 7 X 6

Skipped other accessory stuff due to time and feeling like shite.

[Chris Wood]

10/22 - Treadmill walk X 25 min @ 5% incline, 3.5-3.7 mph

WU: Rolling, hip mobility

Squat: 220 X 2, 240 X 2, 260 X 3 X 5, 260 X 6, 205 X 12 - these felt like utter crap.

Plate DL: 135 X 10, 225 X 6, 295 X 3, 325 X 3, 355 X 3 - EZPZ

I think I'm going to re-do this weeks 5s sessions, because I've hit a wall the last 2 sessions.

[Chris Wood]

WU: Band work/shoulder mobility

Press: 110 X 2, 120 X 2, 130 X 3 X 5, 130 X 10 @ RPE 10

Chins: BW X 5, 25 X 3, 45 X 3, 60 X 3, 75 X 3, BW X 10

CGBP: 175 X 8, 180 x 8, 185 X 7

[Chris Wood]

WU: Rolling hips/back, KB swings

DL: 275 X 2, 305 X 2, 325 X 3 X 5, 325 X 8 @ RPE 8 (left a lot in the tank)

Front squat: 145 X 3, 185 X 3, 205 X 3, 225 X 3, 135 X 12

[Chris Wood]

WU: Band warmup, YTWLS

Bench: 165 X 2, 185 X 2, 195 X 3 X 5, 195 X 8

Singles - 195, 205, 215, 225, 235, 245 X 1 paused

Incline bench: 135, 155, 175 X 3, 195 X 1, 135 X 14

Chins: BW X 7, 7, 8, 8, 10

BB rows: 185 X 8, 225 X 6, 245 X 5, 265 X 4 (lots o' slop), 185 X 15

[Chris Wood]

11/3: KB complexes, power clean doubles on the minute X 20 min - needed a way to burn off anger during the 4th quarter of the ND game.

11/4:

WU: KB WU, hip mobility

Squat: 225 X 2, 245 X 2, 265 X 3 X 5, 275 X 7 @ RPE 9

Plate DL: 275, 305, 335, 365 X 3

[Chris Wood]

WU: band work, shoulder mob

Press: 110 X 2, 125 X 2, 135 X 3 X 5, 135 X 10 @ RPE 9+

Chins: BW X 5, 25 X 3, 45 X 3, 65 X 3, 80 X 2, 35 X 8

CGBP to phone book (~1 board press): 185 X 10, 190 x 8, 195 X 6 + drop sets

Cheat curlz: 3 X 8-12

[Chris Wood]

11/9 - walk/jog on treadmill X 25 min

WU: Rolling, hip mobility

DL: 275 X 2, 325 X 3 X 5, 325 X 11 @ RPE 9+

Front squat 3s: 145, 165, 185, 205, 225; 245 X 1

[Chris Wood]

11/12 - walk 5% incline @ 3.6-3.8 mph x 45 min

5s wave, realization phase:

WU: YTWLs, band shoulder work

Bench: 135 X 5, 155 X 3, 175 X 2, 195 X 1, 205 X 1, 215 X 7 @ RPE 10 (1RM ~ 265)

Incline 531: 135 x 5, 165 x 3, 195 X 1, 205 X 1

BB rows: 135 X 10, 185 X 12, 205 X 12, 225 X 12 (w/slop)