Chris' 531/OL/etc.

[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