Chris' 531/OL/etc.

[Chris Wood]

10s wave, accumulation phase:

Tuesday:

DL 225 X 10, 225 X 17 @ RPE 8-9

Front squat 5s: 145 X 5, 160 X 5, 175 X 5

Ab mat sit-ups 3 X 25-30

10s wave, intensification phase:

Thursday:

Bench: 95, 115, 135 X 5; 145 X 2 X 10, then 145 X 17

Incline 3s: 145, 155, 165 X 3, then 175 X 5 singles

Rows: 165, 175, 185 X 12

Dips 3 X 12-15 /DB curlz 3 x 8-10/arm

Saturday:

Squat: 135, 155, 175 X 5; 195 X 2 X 10, then 195 X 17 @ RPE 9

DL from blocks 3s: 235, 275, 315 X 3

BB walking lunges: 55 X 3 X 12/side

Ab wheel 3 X 15

[Chris Wood]

10s wave, intensification phase:

Monday:

Press: 85 X5, 95 X 5, 105 X 2 X 10, 105 X 13 @ RPE 9-9.5

Chins 3s: BW X 3 X 5, then BW + 45, 50, 55 X 3

CGBP: 165 X 10, 175 X 9, 185 X 7

Superset:

95 lb BB curlz 3 X 12
Band pressown 3 X 15/side
Band pushup 3 X 10-12

Wednesday:

DL: 215 X 5, 235 X 5, 255 X 2 X 10, 255 X 14

Front Squat 3s: 135, 155, 175, 195 X 3

Superset:

Abmat sit-up X 30, 26, 30
Band good morning 3 X 20

[Chris Wood]

Friday:

10s wave, realization phase:

Bench: 105 X 5, 125 X 3, 145 X 1, 165 X 17 (est 1 RM ~ 258)

Incline 5/3/1: 135 X 5, 155 X 3, 175 X 1, 185 X 1, 195 X 1

BB row: 185 X 10, 195 X 2 X 10

Chins BW X 4 X 6 during bench WU

Sunday: 35 min walk ~ 4 mph

Monday: ~ 1 hr trail hike with wife and kids. Squat tomorrow.

[Chris Wood]

10s wave, realization phase:

Squat: 135 X 5, 165 X 3, 195 X 1, 215 X 16 (Est 1RM 330)

Deficit DL 5/3/1: 285 X 5, 325 X 3, 365 X 1

BB lunges: 65 X 10/side, 75 X 9/side, 85 X 8/side

[Chris Wood]

10s wave, realization phase:

Thursday:

Press: 55 X 5, 75 X 3, 95 X 1, 115 X 15 @ RPE 10 (est 1RM 172 lb)

Chins: BW X 5, 35 X 5, 45 X 3, 55 X 1, 65 X 1, 75 X 1, 90 X 1

CGBP: 185 X 8, 8, 7

Today:

DL: 185 X 5, 225 X 3, 255 X 1, 285 X 17 @ RPE 9.5-10 (Est 1RM 446 lb)

Front squat: 135 X 5, 165 X 3, 195 X 1, 215 X 1, 235 X 1, 255 fail

Rack pull below knee: 135 X 10, 225 X 8, 315 X 5

Ab wheel X 15, 16, 20

[Chris Wood]

8s wave, accumulation phase:

Shoulder WU: Y handcuffs, band face pull/ext rotation, band pull-aparts, YTWLs

Bench: 160 X 4 X 8, then 160 X 12 @ RPE 8

Incline bench: 135, 145, 155 X 5

Chins BW 5 X 6

BB row: 185, 190, 195 X 10

[Chris Wood]

9/13/12:

Squat: 205 X 4 X 8, then 205 X 14 @ RPE 9

Deficit DL: 255, 285, 315 X 5

Bulgarian split squat: 45 X 2 X 12/side, 55 X 2 X 10-12/side

9/15/12:

WU: Band pull aparts, face pull/external rotation, YTWLs, dislocates

Press: 105 X 4 X 8, 105 X 13 @ RPE 9

Chins: BW, 25, 35, 45 X 5

CGBP: 185 X 8, 7

Today:

WU: Bag swings, goblet squats, KB swings

DL: 275 X 4 X 8, 275 X 12 @ RPE 9

Front squat: 135, 155, 175, 195 X 5

Ab wheel/flutter kicks 2 X 15/50

[Chris Wood]

8s wave, intensification phase:

WU: Band face pulls/ext rotation, pull aparts, Y handcuffs, YTWLs

Bench: 145 X3, 165 X 3, 185 X 2 X 8, 185 X 10 @RPE 9

Incline bench 3s: 135 X 3, 150 X 3, 165 X 3, 180 X 2, 190 X 1 X 5

Chins BW X 5 X 6

Pendlay rows: 185, 205, 225 X 8

Cheat curlz 3 X 12/Tricep extension 3 X 10-15

[Chris Wood]

WU: Bag swings, goblet squats, lunges

Squat: 190 X 3, 215 X 3, 230 X 2 X 8, 230 X 13 @ RPE 9

Deficit DL 3s: 285 X 3, 315 X 3, 345 X 3

BB lunges: 65 X 11/side, 75 X 10/side, 85 X 9/side

[Chris Wood]

8s wave intensification phase:

9/24/12

Press: 95 X 3, 110 X 3, 120 X 2 X 8, then 120 X 13 @ RPE 9

Chins 3s: BW X 3 X 6; 35, 45, 55 X 3

CGBP: 185 X 9, 8, 7

9/26/12

DL: 255 X 3, 285 X 3, 305 X 2 X 8, then 305 X 12 @ RPE 10

Front Squat 3s: 135, 155, 175, 195, 215 X 3