Chris' 531/OL/etc.

[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