Chris' 531/OL/etc.

[Chris Wood]

WU: Rolling, band pull aparts, dislocates, face pulls

Paused bench:

215 x 2 @ RPE 8
220 x 2 @ RPE 9
225 x 2 @ RPE 9
230 x 2 @ RPE 9

CGBP:

205 x 2 @ RPE 9
210 x 2 @ RPE 9
220 x 2 @ RPE 9
225 x 2 @ RPE 9

Press :

135 x 6 @ RPE 8
135 x 6 @ RPE 9
140 x 6 @ RPE 9

Chins:

BW x 3 x 9 during bench WU
BW + 45 x 3 x 5

Finish with band pull aparts, scapular retraction, dislocates

[Chris Wood]

6/28: Walk 3.6-3.8 mph @ 5% incline X 23 min

Today:

WU: KB swings, good mornings

DL:

135 X 15
225 X 8
315 X 4
385 X 2 @ RPE 8
390 X 2 @ RPE 8.5
395 X 2 @ RPE 8.5-9
400 X 2 @ RPE 9
405 X 2 @ RPE 9-9.5

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

Ab wheel X 20, 22 reps

[Chris Wood]

7/1: Walk 32 min 2 3.6-3.8 mph, 5% incline

Today:

100F in the garage and working overnight tonight. I hit up LA Fitness for a workout. The gun show was out in full force.

Squat - R knee started hurting during warmup - FAIL. I can air squat fine, but I'm getting pain at the patellar insertion with a bar on my back.

Plate DL:

135 X 15
225 X8
315 X 3
365 X 2 @ RPE 8
370 X 2 @ RPE 8
375 X 2 @ RPE 8
380 X 2 @ RPE 8.5
385 X 2 @ RPE 9
390 X 2 @ RPE 9

Goblet squats:

20 X 10
40 X 10
60 X 10
80 X 10
100 X 10
120 X 8

Knees felt fine with these. My problem is probably mechanical; I've been low bar squatting with a fair amount of forward lean. My knees are probably coming too far forward. I'll do these for a while and try to go back to some front squats/high bar squats with an upright torso, sitting back into the squat.

Single leg knee ext: 45, 60, 75 x 12-15

Back extensions: BW X 15, 25 X 15, 45 X 15

Leg raises 3 X 15

[Chris Wood]

WU: Shoulder mobility w/bands, band pull-aparts/dislocates/face pulls

Paused bench:

45 x 15
95 x 10
145 x 5
195 x 2
215 x 2 @ RPE 8.5
220 x 2 @ RPE 8.5
225 x 2 @ RPE 9
230 x 2 @ RPE 9.5
235 x 1 @ RPE 9

Press:

140 x 6 @ RPE 8.5-9
140 x 6 @ RPE 9-9.5
145 x 5 @ RPE 10

Chins:

BW x 4 x 6
BW + 45 x 5, 5, 4

Push ups 2 x 30

[Chris Wood]

Truncated lifting session due to work, and my second oldest gashed his head open during lifting. Had to put a couple staples in before work.

DL:

135 X 10
225 X 5
315 X 3
390 X 2 @ RPE 8.5
395 X 2 @ RPE 9
400 X 2 @ RPE 9
405 X 2 @ RPE 9
410 X 2 @ RPE 9.5

Squat:

Knees felt better, a few light sets up to 225 X 2, then 135 X 15

Blugarian split squats BW X 3 X 15

Out.

[Chris Wood]

Next 6 weeks are going to be busy. Going to do a few weeks of EZ Strength and then reset for the fall.

WU: KB warmup

Front squat: 195 X 2 x 5 @ RPE 9, 9 - felt heavier than it should

DL: 295 X 2 X 5 @ RPE 8, 8.5

Press: 125 X 5 @ RPE 8, 130 X 5 @ RPE 8

Chins:

BW X 2 X 5, then BW + 35 X 2 X 5

Ab wheel 2 X 10

[Chris Wood]

WU: KB WU, shoulder mobility

Front squat: 185 X 5 @ RPE 8, 195 X 5 @ RPE 8-8.5

Press: 135 X 2 X 5 @ RPE 8, 8.5

Clean DL: 295 X 5 @ RPE 8, 305 X 5 X RPE 8.5

Chins: BW X 2 X 5, then BW + 35 X 5, + 40 X 5

Ab wheel 2 X 10 (with my 5 yo lying on my back )

PM: Walk X 30 min @ 6% incline, 3.5-3.7 mph

[Chris Wood]

WU: KB warmup

Front squat:

195 X 5 @ RPE 8.5
215 X 3 @ RPE 8.5
235 X 2 @ RPE 8.5
255 X 1 @ RPE 8.5

Press:

135 X 5 @ RPE 9
150 X 3 @ RPE 8.5-9
165 X 2 @ RPE 9-9.5

Clean DL (DOHG):

295 X 5 @ RPE 8-8.5
345 X 3 @ RPE 8-8.5
375 X 2 @ RPE 8-8.5 w/wraps

Weights were EZ from a back/leg standpoint; grip was the main issue with a weak DOHG

Chins:

BW X 2 X 5
BW + 35 X 5 @ RPE 8
BW + 45 X 3 @ RPE 8
BW + 55 X 3 @ RPE 8

[Chris Wood]

AM: Walk 25:00 35.-3.6 mph @ 5% incline

PM:

KB warmup

Clean DL:

305 X 5 @ RPE 8
315 X 6 @ RPE 8.5 (miscounted here)

Press: 140 X 2 X 5 @ RPE 8, 9

Front Squat: 205 X 2 X 5 @ RPE 9, 9

Chins:

BW X 2 X 5
BW + 45 X 2 X 5

Ab wheel 2 X 15

[Chris Wood]

Took a couple of weeks off due to work/vacation. Lots of hiking and walking in NC, along with lots of beer and pizza. Did some BW stuff and KBs, mobility.

Going to try Juggernaut Method for a full cycle, with 5/3/1 for major accessory lift.

10s wave, accumulation phase:

Tuesday:

Bench: 125 X 10 X 4, 125 X 20 @ RPE 8

Incline 5s: 125, 135, 145 X 5

Bent rows: 135, 145, 155 X 12

Chins BW 5 X 5

Thursday:

Squat: 170 X 4 x 10, 170 X 17 @ RPE 8

Block DL 5s (off 45 lb bumpers): 185, 235, 275 X 5

BB walking lunges: 45 X 12, 11, 10/side

Ab wheel 3 x 12

Saturday:

Press 90 X 4 x 10, 90 x 17

Chins 5s: 35, 40, 45 X 5

CGBP 135 X 10, 155 X 10, 175 X 8