Chris' 531/OL/etc.

[Chris Wood]

Friday: Walk 36 min @ 3.5-3.7 mph, 5% incline

Today:

Bench (med grip, touch and go):

45 x 15
95 x 5
135 x 5
175 x 3
205 x 3 @ RPE 8
205 x 3 @ RPE 8
210 x 3 @ RPE 8
210 x 3 @ RPE 8.5
215 x 3 @ RPE 9
220 x 3 @ RPE 9

Incline:

45 x 10
135 x 3 @ RPE 7
135 x 3 @ RPE 7-8
140 x 3 @ RPE 8
145 x 3 @ RPE 8
150 x 3 @ RPE 8
160 x 3 @ RPE 8-8.5
170 x 3 @ RPE 9

Close grip board press (phone book):

135 x 10
155 x 10
175 x 7 @ RPE 9

Chins BW x 7, 8, 9, 9
Pendlay row 185, 185, 195 x 8

[Chris Wood]

WU: Hip mobility

Squat:

45 X 10
115 X 5
185 X 4
245 X 2
295 X 3 x 3 @ RPE 8.5
300 X 3 x 2 @ RPE 9

DL off plate:

135 X 10
225 X 5
295 X 3
335 X 3 X 6 @ RPE 8-9 (no belt)

High bar squat:

185 X 6 X 2
190 X 6
195 X 6
205 X 6

[Chris Wood]

Despite working ~60 hours Thursday - Tuesday and waking up at 2:30 this AM, I felt pretty good. Not a bad session given the circumstances.

WU: Band dislocates, pull aparts, scapular retraction, face pulls

Paused bench (pinky @ outer ring):

195 X 3 @ RPE 8
200 X 3 @ RPE 8
205 X 3 @ RPE 8
205 X 3 @ RPE 8.5
210 X 3 @ RPE 9
215 X 2 @ RPE 9

CGBP:

185 X 3@ RPE 8
195 X 3 @ RPE 8
205 X 3 @ RPE 8
205 X 3 @ RPE 8.5
215 X 2 @ RPE 9

Press:

115 X 6
120 X 6
125 X 6
130 X 5

Chins:

BW X 5 X 8 during bench WU
BW + 40 X 3 X 5 @ RPE 8-9

[Chris Wood]

WU: Hip/back mobility and rolling

DL:

135 X 10
225 X 5
295 X 3
345 X 2
375 X 2 X 3 @ RPE 8
380 X 2 X 3 @ RPE 8.5
385 X 3 @ RPE 9

Pin squat:

115 X 5
185 X 3
225 X 3 @ RPE 8
235 X 3 @ RPE 8
245 X 3 @ RPE 8
255 X 3 @ RPE 8.5
265 X 3 @ RPE 9

Good Mornings:

115 X 8
125 X 8
135 X 8
145 X 6

Ab wheel rollouts 3 X 20, 10, 10

[Chris Wood]

WU: lots of rolling L-spine, T-spine, gluteus, hips, ITB with roller and LAX ball.

Squat:

45 x 15
135 x 8
205 x 4
265 x 2
295 x 3 @ RPE 8
300 x 3 @ RPE 8
305 x 3 @ RPE 8.5
310 x 2 @ RPE 9
315 x 2 @ RPE 9

HBBS:

205 x 6 @ RPE 7.5
215 x 6 @ RPE 8
225 x 6 @ RPE 8
235 x 6 @ RPE 8
245 x 6 @ RPE 8.5

[Chris Wood]

WU:

Rolling T/L spine, hips/glutes, ITB, traps/upper back
Band pull-aparts, dislocates

Paused bench:

205 X 2 X 3 @ RPE 9, 8
210 X 2 X 3 @ RPE 8, 9
215 X 3 @ RPE 9
220 X 3 @ RPE 10

CGBP:

195 X 2 X 3 @ RPE 9, 8
205 X 3 @ RPE 8
210 X 3 @ RPE 9
215 X 2 @ RPE 9

Press:

125 X 6 @ RPE 8
130 X 6 @ RPE 8
135 X 6 @ RPE 9

Chins:

BW X 8, 9, 9, 8 during bench WU
BW + 45 X 5, 5, 4

Finished with band tricep push downs, face pulls, pull-aparts

[Chris Wood]

WU: Rolling, hip mobility

DL:

135 X 15
225 X 5
315 X 3
355 X 2
385 X 5 X 3 @ RPE 8, 8, 8.5, 9, 9.5
365 X 3 @ RPE 9

Pin squat:

45 X 5
115 X 5
185 X 3
235 X 3 @ RPE 8
245 X 3 @ RPE 8
255 X 3 @ RPE 8.5
265 X 3 @ RPE 9
275 X 2 X 2 @ RPE 9-9.5

Good mornings: 135, 145, 155 X 6; 165 X 5

[Chris Wood]

WU: Bench WU

Bench (med grip, touch and go):

45 X 20
95 X 8
145 X 5
185 X 3 @ RPE 7
195 X 3 @ RPE 8
205 X 3 @ RPE 8
215 X 3 @ RPE 8
225 X 3 @ RPE 8.5
235 X 2 @ RPE 9

Incline bench:

135 X 3 @ RPE 8
155 X 3 @ RPE 8
165 X 3 @ RPE 8
175 X 3 @ RPE 8.5
185 X 3 @ RPE 9

Close grip board press:

185 X 6 @ RPE 8
195 X 6 @ RPE 8
205 X 6 @ RPE 9

Chins BW 3 X 8
Pendlay rows 205, 215, 225 X 6

[Chris Wood]

Mini deload before going to next cycle:

6/21/12

WU: Rolling, hip/shoulder mobility

Bench 185 X 3 X 5
HBBS 225, 235, 245 X 5
Chins 3 X 8
Ab wheel 1 X 25

6/23/12

WU: Swings, KB snatch, OHS warmup

Press 115 X 3 X 5
DL 315 X 2 X 5
Chins 5 X 8
Ab mat sit ups 2 X 25

[Chris Wood]

WU: Rolling, squat WU

Squat:

45 X 15
135 X 5
205 X 4
265 X 2
295 X 2 @ RPE 8
305 X 2 @ RPE 9
315 X 2 @ RPE 9
325 X 2 @ RPE 10 - harder than it should have been

Deficit DL:

135 X 10
225 X 5
295 X 3
345 X 2 @ RPE 8
350 X 2 @ RPE 8.5
355 X 2 @ RPE 8.5
365 X 2 @ RPE 9

R knee started aching during HBBS warmup, finished with ab wheel 2 X 20 and ice/stretching.