Chris' 531/OL/etc.

[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