Chris' 531/OL/etc.

[Pat McElhone]

Chris,

What was the RPE on the squats/press?
How long better rungs and ladders?

Thanks,

Pat

[Chris Wood]

Originally Posted by Pat McElhone

What was the RPE on the squats/press?

I'd say no worse than 8. I figured I'd start at 70% 1RM and work up. Steve has pointed out that the last rung should be about 8. I'll move up slowly (5# min/10# max) when I'm hitting 8 or less on that last rung.

How long better rungs and ladders?

Que? I'm not sure what you're asking here. Are you asking rest time between rungs? If so, about ~2 min between sets/rungs on press and 2-3 min on squats. I finished my session in about 1 hour 15 minutes.

Chris

[Chris Wood]

WU: GS, bag swings, KB swings, hip mobility

Squat ladders: 250 X 1/2/3, 255 X 1/2/3, 260 X 1/2/3

Press ladders: 135 X 1/2/3 X 3

Pull + Hinge: Bat wings 2 X 5 for 10-count with 2 X 20 KB, super set with 25 KB swings @ 50 lb

TGU/abs: 1 X 6/side roll to post, then 1 X 6/side roll to high hip w/30 lb KB

[Chris Wood]

WU: GS, bag swings, KB swings/snatches, active ROM

DL 5 X 5, ascending sets - 135, 225, 275, 325 X 5; 365 X 5 w/belt, RPE 8-8.5

Bench 5 X 5 - 95, 125, 155, 185 X 5; 195 X 5 paused, RPE 8

Pendlay row 4 X 5 - 135, 165, 195 X 5; 225 X 5, RPE 8

Squat + Carry - Step ups 2 X 10 holding 2 X 50 lb KB, superset w/reverse hypers 2 X 12, rest 1-2 min

[Chris Wood]

WU: GS, bag swings, active ROM

Squat ladders: 265 X 1/2/3, 270 X 1/2/3, 1/2/3, RPE 8

Press ladders: 140 X 1/2/3 X 3, RPE 8-8.5

Pull + Hinge:

• Neutral grip pull-up 3/4/5, 3/5/5
• Superset with hyperextensions X 10

[Chris Wood]

WU: GS, bag swings, KB swings, LCCJ, shoulder and hip DROM

Squat ladders: 275 X 1/2/3, 1/23; 280 X 1/2/3 - RPE 8

Press ladders: 145 X 1/2/3, 1/2/3, 1/2/3 - RPE 8.5-9

Pull + TGU: 2 X 5 bat wings (hold 10 count) w/2 X 26 lb KB, 2 X 2/side TGU w/16 kg KB

Hinge: Power clean doubles 165, 165, 165, 165, 170

[Chris Wood]

Catching up on workouts from this week:

Thursday:

Bench 5 x 5: Up to 205 X 5, RPE 8

DL 5 X 5: Up to 375 X 5, RPE 9

Pendlay row: 225 X 5 X 3 sets, RPE 8

• Superset with Bulgarian split squats 3 X 6/side, holding 15 lb KB in each hand

Abs: HLR 1 X 12

Friday:

Front squat ladders: 225 X 1/2/3 X 2, RPE 8.5

Push Press ladders: 160 X 1/2/3 X 2, RPE 8-8.5

• Superset with BW pull-up 2/3/4 X 3 ladders, RPE 7.5-8

Saturday:

WU: GS, bag swings, KB swings

Squat ladders: 285 X 1/2/3 X 2, RPE 8.5

Press ladders: 150 X 1/2/3 X 2 - RPE 8.5

Pull-up ladders: BW 2/3/4 X 2, RPE 8

Hinge/abs:

• Reverse hypers 3 X 12
• Incline sit-up 3 X 15-20

[Steve Shafley]

How's it going so far, Chris?

The RPE of 8 is just a starting guideline. As long as you aren't grinding out that last set of 3 on the ladders, you should be fine, even if it's closer to a 9/9.5. I consider a RPE of 10 to be a slow, maximal grind.

[Chris Wood]

Steve:

Feeling pretty good so far. Hit 290 on the squat for 1/2/3 yesterday, but it was kind of a grind at 5 am in my garage.

I feel pretty good about the press #s as well. 150 X 1/2/3/ X 3 felt pretty easy.

I'm going to try 3-4 weeks on with 1 week deload for 2 cycles with squat/press before switching up to DL/Bench with squat/press maintenance.

[Chris Wood]

Busy week with work/sleep/kids. Having to go W/Th/Sat this week.

Wednesday:

Up at 0430 for lifting before day shift. Only could get squats in. It was hard to get motivated, even with a big jolt of espresso.

WU: Agile eight and DROM

Squat ladders: 280 X 1/2/3 (RPE 8.5-9), 280 X 1/2/3 (RPE 8-8.5; felt a little better), 290 X 1/2/3 (RPE 8.5-9)

Will try to make up pressing with extra ladder on Sat.

Thursday:

WU: GS, bag swings, KB swings, CJ & snatch w/50 & 40 lb KB

Bench 5 X 5: Up to 215 X 5 touch and go, RPE 8.5

DL 1 X 5: 385 X 5, RPE 8.5-9

BB Rows 3 x 5: 235, 235, 245 w/a big heave
Bulgarian split squat: 2 X 20 KB, 6/side X 3 sets (superset with rows)

TGU: 30 X 2/side, 40 X 1/side, 50 X 1/side

Carry: Farmer walk 200 m w/2 X 72 lb KB