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Old 08-26-2012, 10:15 PM   #361
Chris Wood
Senior Member
 
Join Date: Aug 2008
Posts: 392
Default 8/19-25

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
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