Chris' 531/OL/etc.

[Chris Wood]

After a long time lurking on the CA site, I'm taking the plunge of keeping a training log here. I started with CF about 4 years ago, with great results for a relatively unconditioned trainee. Over the past 2 years, though, I've learned the hard way the effects of excessive metcon. As I've transitioned away from CF over the past year, I've developed some serious training ADD w/r/t strength/power. With that in mind, I'm going to stick with a 531 program similar to that posted on Robb Wolf's blog (http://robbwolf.com/2009/10/12/my-training-and-adrenal-fatigue/).

Age 38
5'11"
BW 185 lb
BF unknown

Press 165
DL 415
HBBS 335
CJ 205
Snatch 140

Major goals: 2X BW BS, 2.5X BW DL, BW press, BW snatch and 100+kg CJ

Here's the template

Mon: Press 531, dip/pull-ups, short conditioning work
Tues: Snatch singles on the min X 10+min, DL 531, OHS DE work
Thurs: Incline BP 531, PP on the min X 10 min, BB row, short conditioning
Fri: BS 531, CJ singles on the min X 10+ min, FS DE work


We'll see how this goes, starting low and moving slow.

[Chris Wood]

First day of 531 after 2 weeks off. Should be fun. I'm not pushing past 5 reps today/tomorrow.

WU: Row 2:00, active ROM/foam rolling

Incline BP 531: 135 X 5, 145 X 5, 155 X 5

Accessory work:

PP triples on the min X 10 min @ 135
Pendlay rows X 16 @ 135


Cash-out:

4 rounds of: box jumps X 3, incline sit-up X 16 (2020 tempo)
Box jumps @ 30, 32, 34, 36" each round

[Chris Wood]

Post-overnight shift with ~ 7 hrs sleep. Hip flexors are really tight today after sit-ups yesterday.

WU: Row 2:00, agile eight WU, goblet squats

BS 531: 205, 215, 225 X 5. No belt/sleeves. Meh.

Accessory work:

PC + Jerk singles on the min X 10 min @ 145
FS doubles X 8 sets, 1 min rest


Felt good on accessory work. Stretching/recovery will be in order tomorrow.

[Chris Wood]

1st real week of 531

WU: row 2:00, foam roll/active ROM

Press 531: 115 X 5, 120 X 5, 125 X 7

Accessory work: Strict chin-ups/1 min rest: 10, 6, 5

Conditioning: 3 rounds 250m row/20 push-ups ~ 6 min (I've gotten fat and slow)

[Chris Wood]

WU: Jump rope, CFWU X 2, active ROM

OL: Snatch singles on the min X 15 min @ 100

Clean DL 531: 235 X 5, 255 X 5, 275 X 8

Accessory: Back extensions 3 X 20

[Chris Wood]

WU: Row 2:00, active ROM/foam rolling

Incline Press 531: 135 X 5, 145 X 5, 155 X 7

Accessory work:

Pendlay rows X 21 @ 135
PP triples on the min X 10 min @ 140


Cash-out: GHD sit ups/GHR - 3 x 12/3 x 12

[Chris Wood]

Work schedule, sleep hosed me again. That and a buttload of Sri Lankan food, beer, and pizza. I weighed in at a husky 195 today. I've not been that heavy in about 4+ years.

WU: Row 2:00, foam rolling, shoulder mobility, active ROM

Press 531: 115 X 5, 120 X 5 125 X 7

Accessory work: Weighted chins 3 x 5 @ 25 lb

Conditioning: 4 rounds of 115 lb barbell bear in ~ 8:00. Ugh.

[Chris Wood]

WU: Jump rope X 2:00, foam rolling, Burgener/snatch WU

OL: Snatch singles on the min X 15 min @ 105

Clean DL 531: 235 X 5, 255 X 5, 275 X 11 (w/belt)

Conditioning:

AMRAP in 12:00
3 power snatch/6 ring rows/9 KTE
6 rounds w/95 lb PS, elevated rows (body paralllel)

[Chris Wood]

WU: DJ complex E - 8 reps w/empty bar X 3, shoulder mobility/ROM

Incline BP 531: 135 X 5, 145 X 5, 155 X 8

Accessory:

Pendlay rows 145 lb X 16
PC + 3 PP on the min X 10 min @ 145


Cash-out: DJ complex A 3 reps - 45, 65, 95, 115, 135 lb

[Chris Wood]

WU: DJ complex A X 3 with empty bar, squat WU

BS 531: 205 x 5, 215 X 5, 225 X 9

Accessory: DE FS doubles on the min X 8 min @ 185

No time for C&J/conditioning today. Will try to squeeze something in tomorrow night after the kids go to bed.

[Chris Wood]

WU: Foam rolling/active ROM, DJ complex A w/45 lb

Press 531: 115 X 3, 125 X 3, 135 X 6

Accessory: 4 rounds 5 Chin ups/Ring dips, 90sec rest

[Chris Wood]

WU: Agile eight/active ROM, Burgener WU, DJ complex C w/45 lb

OL: Snatch singles on the min X 12 min @ 110

Clean DL 531: 255 X 3, 275 X 3, 295 X 9 (w/belt)

[Chris Wood]

WU: DJ complex C X 3 w/45 lb, shoulder mobility/active ROM

Incline BP 531: 145 X 3, 155 X 3, 165 X 6

Accessory work:

PP triples on the min X 10 min @ 150 lb
Pendlay rows 150 lb X 18

[Chris Wood]

WU: DJ complex, active ROM

BS 531: 215 X 3, 230 X 3, 245 X 8 (w/belt)

Accessory: DE FS doubles - 190 x 2 X 5, 195 X 2 X 5; 1 min rest between sets

[Chris Wood]

WU: Agile eight/active ROM

Press 531: 115 X5, 130 X 3, 145 X 4 (calc 1 RM 165)

Accessory: CJ singles on the min X 12 min @ 150

Conditioning:

4 rounds: 10 pull-up, 15 BB push-up, 20 abmat sit-up
8:45 as Rx'd

[Chris Wood]

Post-overnight yesterday and sore from Monday, so I held off until today.

WU: DJ complex C X 3 @ 45 lb, active ROM

OL: Snatch singles on the min X 15 min @ 115

Clean DL 531:

245 X 5, 285 X 3, 325 X 4 (cut short of max reps)
Calc'd 1 RM ~ 380 for clean DL based on last week's ME.


Cashed-out w/stretching sore back/tight hams

[JB Berg]

CW - good to find your log on here. How's the 531 program?

Week two into Starting Strength WITH milk. It's killing me but I just had 2 McDoubles, a McChicken and 1/2 gallon of whole milk for dinner. Life's good.

[Chris Wood]

Week two into Starting Strength WITH milk. It's killing me but I just had 2 McDoubles, a McChicken and 1/2 gallon of whole milk for dinner. Life's good.

Dude, you're going to get '70s Big? Awesome.

531 is going well, seeing progress. I've got 9 visits left at TF, so we'll have to pick up some heavy stiff together.

[Chris Wood]

WU: DJ complex E X 3 @ 45 lb, shoulder mobility/active ROM

Incline BP 531: 135 X 5, 155 X 3, 175 X 3 (cut short of max reps)

Accessory:

PP triples on the min X 10 min @ 155
Pendlay rows X 17 @ 155


Conditioning: rower intervals :20/:40 X 8 rounds

[Chris Wood]

WU: Agile eight/active ROM

Squat 531: 205 X 5, 240 x3, 275 X 5

Accessory: DE FS doubles X 10 @ 205, 1 min rest/set

[Chris Wood]

De-load week.

WU: Active ROM

Press 531: 75, 90, 105 X 5

Accessory:

C&J singles on the min x 7 min @ 135
CTB pull-ups on the min X 10 min

[Chris Wood]

WU: DJ complex E X 2, active ROM

Snatch singles on the min X 8 min @ 95

DL 531: 135, 185, 235 X 5

[Chris Wood]

WU: jump rope, active ROM

No bench in the garage so accessory work only.

PP triples on the min X 6 min @ 135

BB push-ups on the min X 10 min

[Chris Wood]

WU: DJ complex x 3 @ 45 lb, active ROM

Squat 531: 135, 175, 210 X 5

Accessory: FS doubles on the min x 6 min @ 165

[Chris Wood]

Last week and this week present a tight schedule and lots of night shifts, so workouts compressed this week.

WU: DJ copmlex E X 3 @ 45 lb, active ROM

Press 531: 115 X 5, 125 X 5, 130 x 6

Clean DL 531: 260 X 5, 275 X 5, 295 X 8

Messed around with KB snatches/swings for a bit and stretched out to finish.

[Chris Wood]

WU: Agile eight, active ROM, DJ complex

Squat 531: 205 X 5, 225 X 5, 245 X 9

Accessory: FS doubles X 9 @ 210, 1:00 rest/set

[Chris Wood]

WU: Row 2:00, active ROM

Press 531: 115 x 5, 125 x 5, 135 x 7

Accessory: 5 DHPU/5 bar dip x 5, 1 min rest

[Chris Wood]

WU: DJ complex A x 3 w/45 lb, agile eight/active ROM

Clean DL 531: 255 x 5, 275 x 5, 295 x 9

Accessory:

RDL 4x10: 135, 155, 175, 195
KTE 4 x 8-10
DJ complex E up to 135 x 3

[Chris Wood]

Active recovery day.

WU: Light row 2:00, agile eight, active ROM

Shoulder/hip mobility work:

Ido shoulder mobility drills
Boz OHS drills
Goblet squats, squat holds


Light conditioning - row 10:00 @ 2:05 - 2:10 pace

Static stretching w/back, hamstring, hip emphasis

[Chris Wood]

WU: Row 2:00, shoulder/active ROM

Incline BP 531: 135 x 5, 150 x 5, 165 x 9 (rep PR)

Accessory:

PP triples on the min x 9 min @ 160
Pendlay rows max rep x 3 @ 165, 2 min rest: 17, 11, 10


Light KB snatches/swings for finish

[Chris Wood]

Felt pretty crappy today. L knee achy - not sure what I did to it. Decided to not push reps.

WU: DJ complex A x 3 @ 45, agile eight/active ROM

Squat 531: 225 x 5, 250 x 5, 275 x 5

Accessory: FS singles x 10, 1 min rest - 225 up to 245

[Chris Wood]

Light/recovery day.

WU: Snatch drills, active ROM

Walk treadmill @ 4.2 mph, 1% incline X 30 min

Static stretching X 10 min

[Chris Wood]

WU: active ROM, shoulder mobility

Press 531: 125 X 3, 145 X 3 (oops, didn't remember what I loaded on bar), 155 X 3

Accessory: DH pull-ups/ring dips X 4 sets, 2:00 rest - 8/5, 6/5, 5/5, 5/5

[Chris Wood]

WU: DJ complex C 3 X 8 @ 45, snatch WU

Clean DL 531: 275 X3, 295 X 3, 315 X 3 (not pushing reps on the DL)

Accessory:

Snatch singles on the min X 12 min @ 105
Good mornings 4 X 10, 1:00 rest: 45, 65, 85, 105

[Chris Wood]

WU: Row 2:00, agile six/shoulder mobility WU

Incline BP 531: 155 X 3, 165 X 3, 175 x 3 (got called by the kiddie care during last set because my 15 month old still has major separation anxiety)

Accessory work @ home:

PP doubles on the min X 10 min @ 165
4 rounds of: 10 Pendlay rows 175 lb/15 ring push-ups, 2:00 rest

[Chris Wood]

WU: agile eight, active ROM

Squat 531: 245 x 3, 265 x 3, 285 x 3

Accessory: FS doubles x 10 @ 215, 1:00 rest

[Chris Wood]

WU: Agile eight/simple six WU

Press 531: 115 X 5, 135 X 3, 155 X 3 (calc'd 1RM 170)

Accessory:

PC& J singles on the min X 12 min @ 155
Weighted PU/Ring Dip 4 X 5: 0/0, 10/10, 20/10, 25/10


Finished w/light stretching

[Chris Wood]

WU: Agile eight, Burgener/snatch WU - R knee aching, no full snatches today

Clean DL 531: 255 X 5, 295 X 3, 335 X 4

Power snatches on the min X 15 min @ 115

[Chris Wood]

WU; Active ROM, shoulder mobility

Incline BP 531: 155 X 5, 175 X 3, 195 x 3

Accessory:

PP doubles on the min X 10 min @ 170
3 rounds: Pendlay rows 185 X 10/Bar dips X 15, 2:00 rest

[Chris Wood]

WU: Active ROM, agile eight

Squat 531: 235 X 5, 265 x 3, 295 X 2

Accessory:

4 rounds: 10 RDL 135 lb/15 ab-mat sit-ups

[Chris Wood]

De-load week

WU: Jump rope 300 skips, active ROM

Press: 75, 85, 95 x 5

Accessory:

PC&J singles on the min x 6 @ 135
4 rounds DHPU/Ring dips X 5, 1:00 rest

[Chris Wood]

WU: Jump rope 300 skips, active ROM

DL: 135, 185, 235 X 5

Accessory:

Power snatch singles on the min X 8 @ 95

[Chris Wood]

Work schedule sucked - 11 out of 12 days this past fortnight, and another 7 in a row starting tomorrow AM. Took the second half of last week off, eating and sleep were subpar.

Going to Justin Lascek's/70s Big's/WFAC's novice template for OL and strength. I've still got a bit of linear progression left in me.

WU: Agile eight/active ROM

CJ: heavy single - up to 185 X 1

Snatch: singles on the min X 12 min @ 95 lb

[Chris Wood]

WU: Squats, active ROM

Squat 3 X 5: 225 X 3 X 5 - Tried Rip's squat technique, felt a LOT different than HBBS.

Press 3 X 5: 115 X 3 X 5

DH Pull-ups 3 X 7

[Chris Wood]

WU: Agile eight, snatch WU

Snatch heavy single: up to 125 X 3 X 1

C&J singles: 145 every 90s X 11

[Chris Wood]

WU: Squats, active ROM

Squat 3 x 5: 235 X 3 x 5

DL 1 X 5: 305 X 1 X 5

Press 3 X 5: 120 X 3 X 5 (couldn't get to gym for BP, WOD in garage)

[Chris Wood]

Week two of WFAC program.

WU: Agile eight, CJ warmup

C&J heavy single: warmup to 135 X 1; 155, 165, 175, 185, 195 X 1

-Foot placement was shaky on last 2 jerks, but solid lockout.

Snatch singles on the min x 12 min @ 105

-Solid snatches today. Good job opening hips/2nd and 3rd pulls today.

[Chris Wood]

WU: Squats, active ROM

Squat 3 X 5: 245 X 3 X 5 - solid reps, feeling more comfortable with Rip squat

Press 3 X 5: 125 X 3 X 5

Weighted chins 3 X 5: 25 X 3 X 5

[Chris Wood]

WU: Row, active ROM

Squat 3 X 5: 255, 260, 265 X 5

BP 3 x 5: 175 X 3 X 5

DL 1 X 5: 325 X 1 X 5
-Warmed up to 315 X 1 with DOHG, work set alternating grip.
-For the second week, I rounded my back during the last warmup set (my back wasn't happy about it). The work set was finen, as I kept my back locked in good position. Need to keep focus on maintaining tight back during all sets.

[Chris Wood]

WU: Agile eight, snatch WU

Snatch heavy single: Up to 135 X 1 - Actually opening hips, good second/third pulls

C&J singles X 10 min @ 150, 90s rest

[Chris Wood]

WU: Row 2:00, active ROM

Squat 3 X 5: 275 X 3 X 5
-Probably have made too big of a jump in the past week, but pretty good reps. Won't jump more than 5-10 lbs next squat day.

Press 3 X 5: 135 X 3 X 5

Pull-ups 3 X 5: 35 X 5, 35 X 4, 25 X 5. Pull-ups suck. Need to GTG.

[Chris Wood]

Busy week with truncated lifting schedule.

Snatch singles 135 X 1 X 4 on 5/13; no gas for CJ.

WU: Row 2:00, agile eight/active ROM

Squat 3 X 3: 290 X 3 X 3
-Didn't want to push it today, but will start 285 - 290 for 3 X 5 this coming week.

BP 3 x 5: 185, 190, 195 X 5

DL 1 X 5: 340 X 1 X 5 - solid reps

[Chris Wood]

Back on regular schedule (hopefully).

WU: Agile eight, active ROM

CJ heavy single: Up to 195 X 1 X 2

Snatch singles on the min X 12 min @ 110

[Chris Wood]

WU: Agile eight, active ROM

Squat 3 X 5: 285 X 3 X 5 - tough reps today. Didn't help having my 3 year old looming nearby in the garage while my wife was on the phone. Please don't call CPS. :)

Press 3 X 5: 145 x 3 X 4 - again, tough reps. I'll stick here or drop to 140 next week.

Weighted chins 3 x 5: 25, 25, 30 - better.

[Chris Wood]

Worked out today at NIFS in downtown Indy - thanks JB for the rec. If anyone is traveling through Indy, it has a nice platform and bumpers/bars, heavy duty squat racks, KBs, a tire and sledgehammers, a Westside reverse hyper machine, and GHDs. Daily fees are $12-15.

WU: Agile eight, active ROM

Snatch singles: Up to 135 X 6 X 1 - really struggled with turnover/catch today.

CJ singles X 10 @ 165, 90 sec rest - good pulls and catches.

[Chris Wood]

No WU today except WU reps for each lift.

Bench 3 X 5: 205 X 3 X 5 - Fair reps.

Squat 3 X 5: 295 X 3 X 5 - PR for reps at this weight. Felt good.

DL 1 X 5: 355 X 1 X 5 - reps 1-2, 4-5 solid; rounded back a bit on rep 3.

[Chris Wood]

WU: Agile eight, active ROM

C&J heavy single: Up to 205 X 1 - need faster turnover/catch. Jerk was fast and solid, though.

Snatch singles on the min X 12 min @ 115 - okay reps.

[Chris Wood]

WU: Row 2:00, active ROM

Squat 3 x 5: 305 X 3 X 5 - decent reps, didn't feel confident w/5 squatting alone in a cage. I'll park it here for next session.

Press 3 X 5: 145 X 2 X 5, 145 X 1 X 3 - last set was a struggle. Keep it here for next week.

Chins 3 x 5: 35, 40, 40

[Chris Wood]

Struggled with the rest of last week's training sessions. Nutrition/sleep/recovery were subpar. Snatch session went horribly. I'm going to stop wasting my time trying to get good at snatching/CJ for now. Hitting the reset button, going to the SS template (+ chins/pullups/ab + low back work as schedule allows) to get a strong as possible.

100529:

Squat 275 X 3 X 5
BP 205 X 3 X 5
DL 335 X 1 X 5

Today's session:

Squat 275 X 3 X 5
Press 125 X 3 X 5
Power Clean 135 X 5 X 3
Chins: 10, 8, 6 unweighted

[Chris Wood]

WU: Agile eight, active ROM

Squat 3 X 5: 285 X 3 X 5

BP 3 X 5: 190 X 3 X 5

DL 1 X 5: 345 X 1 X 5

All reps solid. Felt pretty good after being post-overnight shifts X 2 w/6 hours sleep pre-workout. Lots o' milk, turkey, and sweet potatoes post-workout ingested.

[Chris Wood]

WU: Active ROM

Squat 3 x 5: 290 X 3 X 5

Press 3 x 5: 130 x 3 x 5

PC 5 X 3: 145 X 5 X 3

Finished w/kroc rows 25/side w/24kg KB

[Chris Wood]

WU: Lots o' squats, active ROM

Squat 3 X 5: 295 X 3 x 5

BP 3 x 5: 195 X 3 x 5

DL 1 X 5: 355 X 1 X 5

Pretty good day. Reps were all solid.

[Chris Wood]

WU: Row, agile eight/active ROM

Squat 3 X 5: 300 X 3 X 5 - finally hit the 300 X 5 barrier! :)

Press 3 X 5: 135 X 3 X 5 - strong reps

PC 5 X 3: 155 X 5 X 3

Goofed around with chins, tire flips, reverse hypers to finish. Milk, steak, squash & asparagus PWO.

[Chris Wood]

WU: Squats, active ROM

Squat 3 X 5: 305 X 2 X 5, 310 X 1 X 5

BP 3 X 5: 205 X 3 X 5

DL 1 x 5: 370 X 1 X 5

Finished with kroc rows 65 lb x 21/side

[Chris Wood]

WU: Active ROM, squat WU

Squat 5 X 3: 315 X 5 X 3 - will keep it here for 3 X 5 next session

Press 3 X 5: 140 X 3 X 5

PC 5 X 3: 165 X 5 X 3

[Chris Wood]

WU: Agile eight, active ROM

Squats: Warmed up to 305 X 1, felt like death after poor sleep and tequila. Decided to skip it.

BP 3 x 5: 210 X 3 X 5

DL 1 X 5: 380 X 1 x 3 - no chalk, grip failed me.

Horrible day. Time for some good sleep, stretching, and eating before Saturday.

[Chris Wood]

Skipped Saturday in favor of eating and sleeping.

WU: Agile eight, active ROM

Squat 3 X 5: 305 X 3 X 5 - a little slow on last rep sets 2-3, overall pretty decent after hitting a brick wall last week.

Press 3 X 5: 145 X 5, 5, 4 - bar speed not bad until 3rd set. Will keep it here for Friday.

PC 5 x 3: 165 x 5 X 3 - a couple of shaky reps with @Fit-like elbows and early arm bend, but decent overall given I was pressed for time (about 60-90s rest per set). Will see how I feel on Friday.

[Chris Wood]

WU: Row, foam rolling, active ROM

Squat 3 x 5: 310 X 3 X 5 - last set was a struggle with last 1-2 reps.

BP 3 X 5: 215 X 3 X 5 - again, last set was a struggle with last rep.

DL 1 x 5: 375 X 1 X 5

[Chris Wood]

WU: Row, agile eight/active ROM

Squat 5 X 3: 325 x 5 X 3

Press 3 X 5: 150 X 5, 4, 4 - slow bar speed

PC 5 X 3: 170 X 5 X 3

[Chris Wood]

Deloading this week and going back to 531 for a while to keep going on strength while adding some conditioning work/accessory work. SS has been great, and I probably have some linear progression left, but 531 is more time-efficient for me and my schedule.

WU: Jump rope 300 singles., active ROM

Press 3 X 5: 65, 85, 105

Accessory work:

Unweighted pul-ups 3 X 6
Barbell push-ups 3 X 15


5:00 KB snatches @ 16 kg

[Chris Wood]

WU: Burgener WU, active ROM

Snatches: Burg WU with empty BB, then light snatch triples on the 1-2 min X 5 sets

DL 3 x 5: 185, 235, 285

Accessory work:

Snatch RDL 135 X 3 X 10
Ab Mat Sit-ups 3 X 15

[Chris Wood]

WU: Stationary bike X 3-4 min, DiFranco easy six/active ROM

Bench 3 x 5: 115, 135, 155

Accessory work:

DB BP 50 X 3 X 10
DB row 3 x 10: 55, 65, 75


Easy row 1000m to finish

[Chris Wood]

WU: row 500m, agile eight/active ROM

Squat 3 x 5: 185, 225, 255

Accessory work:

Hang clean 6 x 3 @ 135
FS 3 x 5 @ 135


Conditioning: 10 SB half moon/10 GHD sit-up x 3 rounds

[Chris Wood]

WU: Jump rope singles, active ROM

Press 5s: 105, 120 X 5, 135 X 9 (rep PR; predicted 1RM 175)

Accessory work:

Multiple sets chins/dead-hang pull-ups X 5 during WU, then
DH pull-up 4 x 5/Ring dip 4 x 5, unweighted

[Chris Wood]

WU: Agile eight, active ROM, Burgener WU

DL 5s: 255, 295 X 5, 335 X 8 (Predicted max 425)

Accessory:

Snatch singles on the min X 10 @ 95
Light snatch pulls
RDL 3 x 10 @ 135
Ab-Mat sit-ups 3 x 20

[Chris Wood]

Had to squeeze both squat and bench in today, skipping accessory work

WU: Active ROM

Squat 5s: 235, 260 X5, 285 X 8 (Rep PR, predicted max 360)

Press 5s: 155, 175 X 5, 195 x 10 (Rep PR, predicted max 260)

[Chris Wood]

WU: Row, active ROM

Press 3s: 125, 135 X 3, 145 X 6

Accessory Work:

Pull-up/chins 5 X 5 during warmups
Pull-up 5 X 5/Dips 5 X 10, 2:00 rest, BW only

[Chris Wood]

WU: Jump rope, agile eight/active ROM

DL 3s: 275, 315, 355, 375 X 3

Accessory work:

Snatch: Burg WU then singles X 12 on the min @ 100
Snatch RDL 5 X 10 @ 145
Ab mat sit-ups 5 X 20

[Chris Wood]

WU: Rowing, active ROM/easy six

Bench 3s: 175, 195, 215, 225 x 3

Accessory work:

DB incline bench 5 x 10 @ 55 lb
Krock rows 85 lb 15 R/16 L

[Chris Wood]

WU: Active ROM, Clean WU

Squat 3s: 255, 275, 295, 315 X 3

Accessory work: Clean singles on the min X 12 @ 145

[Chris Wood]

WU: Row 2:00, active ROM

Press 531: 115 X 5, 135 X 3, 155 X 4 (Max 175)

Accessory work:

Pull-up/chin-ups 5 X 6 during WU
DH Pull-ups: 7,6,5,5,6
Weighted bar dips: 25 X 2 X 10, 35 X 10, 9, 8


Conditioning: Sled pulls 40 yds down & back X 5 w/70 lb

[Chris Wood]

WU: Active ROM, Burgener/snatch WU

Snatch singles on the min X 10-12 @ 105

DL 531: 295 X 5, 335 x3, 375 X 6 (Rep PR; 1RM 450)

Skipped accessory work to get B5 to flag football camp.

[JB Berg]

Those sled pulls were brutal.

Solid job on the DL rep max yesterday. Should be at NIFS next MTuWF.

[Chris Wood]

WU: Row 2:00, active ROM

BP 531: 185 X 5, 205 X 3, 225 X 6 (PR, 1RM 270)

Accessory work:

DB incline press 5 X 10: 60 X 9, 8, 6, 6; 50 x 10 - crashed and burned
Krock rows 85 x 18 L/18 R


Conditioning:

8 DB swing/high pull + 8 PP each side, 4 sets with 1:00 rest
sets with 35, 40, 45, 50 lb (6 PP only on 50 lb set)


Need to catch up on sleep and calories. Bad sleep and food intake last couple of days. Thank goodness the de-load week is coming up.

[Chris Wood]

@JB - I'm on a de-load week next week, but I'm up for light lifting and conditioning. I can only be there Mon + Thurs, though. See you then.

[Chris Wood]

WU: Jump rope singles, agile eight/active ROM

Squat 531: 255 X5, 285 X 3, 315 X 5 (rep PR, 1RM ~ 370)

Accessory:

Clean singles on the min X 12 min @ 155


Conditioning:

4 rounds: 15 KB swing (24 kg)/10 GHD sit ups, no rest, untimed

[Chris Wood]

De-Load week. Crunched workouts into Tues/Wed/Thurs due to schedule.

Tuesday:

Press 5s: 65, 85, 105 X 5
No accessory work


Wednesday:

Squat 5s: 135, 185, 225 X 5
DL 5s: 185, 235, 285 X 5
Power Clean up to 185 X 1
Power Snatch up to 135 X 1


Thursday:

BP 5s: 95, 135, 175 X 5
Dips 3 X 10, no weight, alternating with 65 lb DB row 3 X 10/side

[Chris Wood]

New 531 cycle. On a short vacation with the family, worked out at a globo gym in downtown Chicago.

WU: Jog from hotel to gym, active ROM

Press 5s: 105 X 5, 120 X 5, 135 X 7

Accessory work:

Strict pull-ups 4 X 7 during WU
DB shoulder press 5 X 10: 40s X 2 X 10, 45s X 10, 9, 8
Kipping PU 5 x 10

[Chris Wood]

Garage workout today = bad idea. Head index of 110 leads to lots of sweating and weak pulling on the DL.

WU: Agile eight, active ROM, Burgener WU

DL 5s: 265, 305, 345 X 5 - stopped short here.

Acessory: Snatch singles on the min X 15 @ 115. Good extension and turnover.

[Chris Wood]

WU: CF-esque WU circuit, active ROM

BP 5s: 165, 185, 205 X 5; 225 X 3

Accessory work:

Weighted Dips 5 X 5 @ 45 + BW
Krock rows 85 lb X 19/side

[Chris Wood]

WU: Agile eight, active ROM

C&J heavy single: 160 X 5 X 1

Snatch singles on the min X 15 @ 115

Finish with stretching (aka "1441 static mobility complex")

[Chris Wood]

WU: Active ROM, squats

Squat 3 x 5: 275 X 3 x 5

Press 3 x 5: 125 X 3 X 5

Chins 3 X 6, unweighted

[Chris Wood]

WU: agile eight, active ROM, Burgener WU

Snatch heavy singles: 120 X 5 X 1

C&J singles on the min X 12 @ 135

Finish with stretching/static mobility complex

[Chris Wood]

WU: Agile eight, active ROM

Squat 3 X 5: 280 X 3 X 5

Bench 3 X 5: 195 X 3 X 5

DL 1 x 5: 340 X 1 X 5

[Chris Wood]

WU: Run ~ 800m, agile eight/active ROM

C&J singles: 165 x 6 x 1; pretty good speed and split on jerk

Snatch singles on the min X 12 @ 100

Finish w/3 rounds box jump/pull-ups

[Chris Wood]

WU: Jump rope singles/doubles, active ROM

Squat 5 X 3: 280 X 3 X 3, 290 X 3, 295 X 3

Press 3 X 5: 130 X 3 X 5

Chins 5 x 6, no weight

[Chris Wood]

WU: Agile eight, active ROM, Burgener WU

Snatch singles: FAIL. :mad: I don't even want to discuss it.

C&J singles on the min X 12 @ 145

[Chris Wood]

Tweaked my R knee Friday. Feeling better after some ice, NSAIDS, stretching and rest.

Going to Starr/Madcow 5 x 5 for now. Should allow a good mix of volume and weekly linear progression, with less chance of overtraining/under-recovery. Hopefully, I can see slow, steady progress and break some PRs. I'll give it a couple of months and see.

WU: Agile eight/active ROM

Squat 5 x 5: 135, 175, 215, 245, 275 x 5

Bench 5 x 5: 45, 85, 125, 160, 190 x 5

Power clean 5 x 3: 95, 115, 135, 150, 165 x 3

Chins 3 x 5: BW + 25 x 3 x 5

[Chris Wood]

WU: DJ complex A 3 X 8s, 2:00 rest; active ROM

Front squat 5 x 5: 95, 135, 165, 195, 215 X 5

Press 5 X 5: 45, 75, 95, 115, 135 X 5

DL 5 X 5: 185, 225, 275, 315, 350 X 5

Accessory: 3 sets - 45 lb GM X 10/12 incline sit-ups, 1:00 rest

[Chris Wood]

WU: Agile eight/active ROM

Squat 5 X 5: 140, 185, 230, 260, 290 X 5

Bench 5 X 5: 95, 135, 160, 185, 205 X 5

Powerclean 5 X 3: 95, 115, 135, 155, 175 X 3

Weighted chins: 0, 25, 30, 35, 0 X 5

[Chris Wood]

WU: DJ complex A

Front Squat 5 x 5: 95, 135, 175, 205, 225
-Good reps/upright torso

Press 5 x 5: 45, 75, 100. 120, 140

DL 5 x 5: 135, 225, 275, 325, 360
-Need to maintain back angle/bar close below knees

[Chris Wood]

I think the kids deleted a couple of WODs when I left the computer on logged in. So, catching up:

100828:

Squat: Up to 285 X 3, 240 X 8

BP: Up to 200 X 3, 160 X 8

PC: Up to 175 X 2

Dips: BW + 35 X 3 X 6

100829:

DJ complex A, sets of 8: 45, 55, 65, 75, 85, 95 lb w/2:00 rest

Today:

WU: Agile eight, active ROM

Squat: 140, 185, 230, 265 X 5; 300 X 3; forgot the 1 X 8 set :mad:

Bench: 95, 135, 165, 195 X 5; 215 X 3; 175 X 8

PC: 80, 100, 120, 140, 160 X 3; 180 X 2

Accessory: Dips 4 X 6/Pull-ups 4 X 5 - BW + 0/0, 35/0, 40/0, 45/0

[Chris Wood]

Lifted in Bloomington at IU. It was "frat-astic." Lots of 20-ish year old dudes working their pecs and biceps. :)

WU: Active ROM, squat WU

Squat 5 x 5: (45, 95, 135 WU) 185, 225, 250, 275, 300 x 5

Powercleans 5 x 3: (45, 80 WU) 100, 120, 140, 160, 180 X 3

Couldn't get to the bench due to teh bicepticons, so pressed today 5 x 5:
-(45 WU), 75, 95, 115, 135 X 5; Push pressed 155 X 5

Accessory: Weigthed chins - 0, 25, 30, 35, 0 X 5

[Chris Wood]

WU: DJ complex A for 8's X 3, active ROM

Front Squat: 95, 135, 175, 205, 235 x 5

Press: 75, 95, 115, 130, 145 x 5

DL: 135, 225, 280, 330, 365 x 5

Accessory: GMs x 10/KTE x 10, 2:00 rest
-GMs: 45, 65, 85, 105 x 10

[Chris Wood]

WU: DJ complex A, active ROM

Squat: 135, 185, 235, 274 X 5; 305 X 3; 245 X 8

Bench: 95, 135, 165, 195 X 5; 220 X 3; 180 x 8

Power Clean: 80, 100, 125, 145, 165 X 3; 185 X 2; 145 X 3

[Chris Wood]

WU: Agile eight, active ROM

Squat: 140, 185, 230, 265, 285 X 5; 305 X 3

Bench: 95, 135, 165, 195 X 5; 225 x 3

Power Clean: 105, 125, 145, 165, 185 X 3 - last two reps @ 185 were @Fit pulls. :mad:

Pretty crappy day. Sleep and food this weekend didn't help much. I'll keep weights here for Friday.

[Chris Wood]

Felt like crap today. No energy.

WU: Agile eight/active ROM

Front squat: 95, 135, 175, 215 X 5; 245 X 3 - lateral thigh/knee aching today, didn't push it.

Press: 45, 75, 100, 125 X 5; 150 X 4 - felt really heavy today.

DL: 225, 275, 315 X 5; 345, 375 X 3 - tried to keep some gas in the tank.

Accessory: 3 sets - GM 115 X 10/KTE X 10, 1-2:00 rest

[Chris Wood]

Got hurt last week, rested, iced, drank beer and watched kids' games/football.

Going to back to 531 triumvirate + KStar's mobility stuff + light-mod conditioning, need to stick with something for long-term progress.

100919

WU: Row 500m, foam rolling, active ROM, 10 min in full squat

Press 5s: 105 X 5, 120 X 5, 135 X 8

Accessory:

BW Dip 5 X 15
BW Chins: 9, 6, 4; BW Supine body row 10, 10


Finish: Row 1000m @ 2:20 pace

100920

WU: Jump rope 300+ singles, foam rolling, active ROM

DL 5s: 255 X 5, 295 X 5, 335 X 9

Accessory:

GMs 5 x 12: 115 X 3 X 12; 120 X 1 X 12; 125 X 1 X 12
GHD sit-ups 5 X 15: 15, 15, 15, 10, 10


100921

Walk 30 min

KStar hip extensor stretching/mobility WOD X 8 min - This sucked big time.
Static back/hamstring stretching

[Chris Wood]

WU: Shoulder mobility, active ROM

Bench 5s: 185, 195 X 5; 205 x 8

Accessory:

DB bench 5 X 15: 45 X 15, 15, 12, 13, 13
Pendlay rows 5 X 10: 135, 155, 175, 195, 215 X 10


Finished with KStar hip extensor mobility X 8 min total

[Chris Wood]

WU: Row 3:00, Agile eight WU/active ROM

Squat 5s: 235, 260 X 5; 285 X 6

Accessory:

Squat 5 X 10: 135, 145, 155, 165, 175 X 10
RDL 5 X 10: 135, 155, 175, 195, 215 X 10

[Chris Wood]

WU: Foam rolling, active ROM

Press 3s: 125, 135 X 3; 145 X 5

Accessory:

Ring push-ups 5 X 15: BW X 15, 15, 12, 10, 10
Chins 5 X 10: BW X 10, 9, 7, 7, 7

[Chris Wood]

WU: row X 3:00, foam rolling/active ROM

DL 3s: 315, 340 X 3; 365 X 6

Accessory:

GMs 5 X 10: 125 X 4 X 10; 130 X 1 X 10
GHD sit-ups 5 x 15: 15, 15, 15, 12, 10


Conditioning:

DJ complex A 5 X 3, rest as needed: 45, 65, 85, 105, 125

[Chris Wood]

WU: Row 3:00, foam rolling, active ROM/shoulder mobility

Bench 3s: 195, 205 X 3; 215 X 6

Accessory:

DB bench 5 X 15: 50s X 15, 15, 9, 9, 11
Pendlay rows 5 X 10: 205 X 10, 10, 9, 9, 8


Finish: KStar ankle/calf mobility WOD X 8 min + Squat mobility X 3 min

[Chris Wood]

WU: Jump rope singles, active ROM

Press 531: 125 X 5, 140 X 3, 155 X 4

Accessory:

Ring push ups 5 X 15: 15, 15, 15, 12, 11
Chins 5 X 10: 10, 10, 8, 8, 8


Finish: KStar hip mobility X 8 min

[Chris Wood]

WU: Jump rope singles, agile eight/active ROM

DL 531: 315 X 5, 350 X 3, 385 X 4

Accessory:

Good Mornings 135 X 5 X 10
GHD Sit-ups 5 X 15

[Chris Wood]

WU: Row 3:00, shoulder mobility

BP 531: 175 X 5, 205 X 3, 230 X 5

Accessory:

DB Bench 5 X 15: 50s X 15, 15, 13, 10, 10
Pendlay Rows 5 X 10: 205 X 10, 10, 10, 9, 9


Finish: KStar shoulder mobility WOD

[Chris Wood]

WU: Jump rope singes/doubles, agile eight/active ROM

Squat 531: 255 X 5, 290 x 3, 325 X 2

Accessory:
Squat 5 X 10: 185, 185, 190, 190, 195 X 10


Stopped early to get to son #2's football game

[Chris Wood]

Adding an extra week of 531 before deloading next week and starting a truncated 5s week due to fall break/vacation. Dropping accessory volume this week.

Press 531: 125 X 5, 140 x 3, 155 X 4

Accessory:

Press 95 X 1 X 10
BW Chins 1 X 12


Finish:

KStar shoulder mobility X 6 min
A2A squat hold X 4 min

[Chris Wood]

WU: Jump rope singles/doubles, active ROM

DL 531: 315 X 5, 350 x 3, 390 X 5 (Rep PR; 1 RM 455)

Accessory:

GM 140 x 1 X 12
HLR 1 X 12

[Chris Wood]

WU: Foam rolling, active ROM

Bench 531: 185 X 5, 210 X 3, 235 X 3 (stopped short w/out spot)

Accessory:

BW chins 3 X 6 during bench WU
BP 150 X 1 X 12
Pendlay row 205 X 1 x 10

[Chris Wood]

WU: Agile eight/active ROM

Squat 531: 265 X 5, 295 X 3, 325 X 2

Accessory:

Squat 205 X 1 X 10
RDL 205 X 1 x 10

[Chris Wood]

Back after ~ 2 weeks of de-loading, which equaled lots of crappy eating, family vacation, and work.

WU: Active ROM

Press 5s: 120 X 5, 130 X 5, 140 X 6

Accessory:

Press 5 X 10: 75, 75, 80, 80, 85
Chins 1 X 12


Conditioning: 3 rounds 12 DB hang high pulls/12 push-ups, untimed

[Chris Wood]

WU: active ROM

DL 5s: 305 X 5, 325 X 5, 345 X 6

Accessory:

Natural GHR 5 X 12
KTE 5 X 10

[Chris Wood]

WU: Row 3:00, shoulder mobility

Bench 5s: 185, 195 X 5; 205 X 6

Accessory:

Bench 5 X 10 @ 135
DB row 5 X 10/side: 50, 60, 70, 80, 80
Cheat curls: 45, 85, 105, 125 X 10

[Chris Wood]

WU: Agile eight, active ROM

Squat 5s: 255 X 5, 270 X 5, 285 X 4

Accessory:

Squat 5 X 10: 165 X 5 X 10
Clean RDL 5 X 10: 165, 75, 185 X 10; 195 x 8 - stopped here, legs fried after long week, crappy sleep, and a cold


Finish: Light stretching, PWO turkey/squash

[Chris Wood]

WU: Row 500m, active ROM

Press 3s: 130, 140, 150 x 3

Accessory:

Press 5 X 10: 85, 90 , 90 X 10, 95 X 8, 10
Pull-ups 4 X 5 during press WU
Chin-ups 1 x 13

[Chris Wood]

WU: Row 500m, active ROM

DL 3s: 330, 350, 370 X 3

Accessory:

DL 5 X 10: 185, 190, 195, 200, 205 X 10
Hanging leg raise 5 X 10

[Chris Wood]

WU: Row 500m, active ROM

BP 3s: 195, 210, 225 X 3

Accessory:

BP 5 X 10: 135, 140, 145, 145 X 8, 135 X 10
DB row 5 X 10: 80, 85, 85, 85, 90 X 9/side
Chins 4 x 5 during BP WU

[Chris Wood]

WU: Jump rope, active ROM

Squat 3s: 275 x 3, 290 X 3, 305 X 1

Accessory:

Squat 5 X 10: 175, 180, 185 X 10; 185 X 8; 170 X 10
Clean RDL 5 x 10: 185, 190, 195, 200, 205 X 10

[Chris Wood]

WU: Jump rope, shoulder mobility

Press 531: 120 X 5, 140 X 3, 160 X 2

Accessory:

Press 5 X 10: 95 X 2 X 10; 100 X 3 X 10
Pull-up 5 X 5 during press WU
Chins BW 1 X 14

[Chris Wood]

WU: Row 500m, active ROM

DL 531: 315 X 5, 355 X 3, 395 X 1

Accessory:

DL 5 X 10: 225 X 4 X 10, 235 X 1 X 10
Leg raises 5 sets: 2 X 20 lying, 3 x 12 hanging

[Chris Wood]

WU: Row 500m, active ROM

BP 531: 185 X 5, 210 X 3, 235 X 2

Accessory:

BP 5 x 10: 140, 145, 150, 155, 160
DB rows 5 X 10: 85, 90, 90, 90 X 10/side; 95 X 8/side

[Chris Wood]

Trying Texas Method for a few weeks.

WU: Row 500m, active ROM

Squat 5 X 5: 245 X 4 X 5, 250 X 1 X 5

BP 5 X 5: 185 x 4 X 5, 190 X 1 X 5

DL 1 X 5: 335 X 1 X 5

[Chris Wood]

WU: Row 500m, active ROM

BS 2 X 5: 225 X 2 X 5

Press 3 x 5: 125 X 3 X 5

Back Ext/Incline sit up 3 X 12

Chins BW 4 X 5 during squat WU, then BW 3 X 8

[Chris Wood]

WU: Active ROM/agile eight

Squat 1 x 5: 275 X 1 X 5

Bench heavy single: 235 X 1 X 1

PC 5 X 3: 135 X 3 X 3, 140 X 3, 145 X 3

[Chris Wood]

WU: Row 500m, active ROM/agile eight

Squat 5 X 5: 250 X 4 X 5, 255 X 1 X 5

Press 5 X 5: 125 X 4 X 5, 130 X 1 X 5

DL 1 X 5: 345 X 1 X 5

[Chris Wood]

WU: Row 500m, active ROM

Squat 3 X 5: 225 X 3 X 5

Bench 3 X 5: 190 x 3 X 5

Back Ext/incline sit-ups 3 x 15/20

Chins: 5 X 5 during squat WU, then 3 X 9 @ BW

[Chris Wood]

WU: Active ROM/Agile eight WU

Squat 1 X 5: 285 X 1 X 5

Press heavy single: 160 X 1

PC 5 X 3: 145, 145, 145, 150, 155 X 3

[Chris Wood]

WU: Row 500m, active ROM

Squat 5 X 5: 255, 255, 260, 260, 265

BP 5 X 5: 190, 190, 190, 190, 195 X 4

DL 1 X 5: 355 X 1 X 5

[Chris Wood]

WU: Agile eight, active ROM

Squat 3 X 5: 230 X 3 x 5

Press 3 X 5: 130 X 3 X 5

GHR sit-up/Back ext: 3 x 15/15

Skipped chins due to time; will hit 3 x 10 tomorrow.

[Chris Wood]

WU: Row 3:00, agile eight/active ROM

Squat 1 x 5: 295 X 1 x 5

BP heavy double: 235 X 1 X 3

PC 5 X 3: 155, 155, 155, 160, 165

Chins: 4 x 5 during squat WU, then 3 X 10 @ BW

[Chris Wood]

Going to skip recovery day; volume day today then intensity day on Friday.

WU: Agile eight/active ROM

Squat 5 x 5: 265, 265, 265, 270, 275

Press 3 x 5 (going to try to drop to 3 X 5 for pressing; 5 x 5 feels like a bit much): 135 X 3 X 5

DL 1 x 5: 365 X 1 X 5

BW Chins/Dips 1 X 12/1 X 15

[Chris Wood]

WU: Agile eight/active ROM

Squat 1 X 5: 305 X 1 X 5

Press heavy double: 165 X 1 X 2

PC 5 X 3: 165 X 3 x 3, 170 X 2 X 3

Accessory:

GHR sit-ups/Back extensions 3 X 12/15
BW Chin/Dips 1 X 12/20

[Chris Wood]

Volume and Intensity days only this week again due to schedule/holidays.

WU: Agile eight, active ROM

Squat 5 x 5: 275, 275, 275, 280, 285

Bench 3 x 5: 205 x 3 x 5

DL 1 X 5: 375 x 1 x 5

PWO Chipotle, followed by coffee and a pint of Haagen-Dazs.

[Chris Wood]

WU: Active ROM/squat WU

Squat 1 X 5: 315 X 1 X 4; just felt like crap here. Reps were deep but a struggle on the 4th. I'll keep it here 'til I hit a solid 1 x 5.

Press 3 X 5 (No spotter available for bench): 140, 140, 145

PC 5 X 3: 175 X 5 X 3; some good pulling and catching, some @fit pulls/elbows. I'll go slower from here w/focus on speed and form.

Hopefully I can get back on a regular schedule this week with MWF lifting, NEPA and mobility work TRS.

[Chris Wood]

Monday:

40 min treadmill walk @ 3% incline/4 mph; HR 120s

Tuesday:

Squat 5 X 5: 285 X 4 X 5; 290 X 1 X 4 - This was a real struggle today.

BP 3 X 5: 210 X 3 X 5

PC 5 X 3: 175 X 4 X 3, 180 X 1 X 3

Pendlay rows 3 x 6: 185, 195, 205

Moving DL 1 X 5 to intensity day.

[Chris Wood]

Thursday:

Squat 3 X 5: 230 X 3 X 5

Press 3 X 5: 145 X 2 X 5, 1 X 4

Accessory work:

Chins 5 X 5
Back ext 3 X 15
Ab wheel 3 X 10-12


Saturday:

Squat 1 X 5: 315 X 1 X 4

BP heavy double: 240 X 1 X 2

DL 1 X 5: 385 X 1 X 5

Pendlay rows 3 X 6: 205, 210, 215

[Chris Wood]

WU: Row 500m, agile eight/active ROM

Squat 5 X 5: 275 X 5 X 5

Bench 5 X 5: 205 X 5 X 5

PC 5 X 2: 175 X 5 X 2

Pendlay rows 3 X 6: 215 X 3 X 6

[Chris Wood]

WU: Hip mobility, active ROM

Squat: Box squats 185 X 8 X 2, 1 min rest

Press: 145 X 5, 5, 4

Accessory: Back ext/sit-ups 3 X 20/20, 2 min rest

[Chris Wood]

Back to 531 for a few cycles.

WU: row 500m, shoulder mobility/active ROM

BP 5s: 165, 185 X5; 205 X 9

Accessory:

Incline BP 5 X 5: 135 X 5, 6, 7, 6, 6
Kroc rows 75 X 25 each side
Snatch high pulls 10 X 2 on the min


Threw in the snatch HPs for a little conditioning effect/fun.

[Chris Wood]

WU: active ROM, squat therapy

Squat 5s: 225, 255, 285 X 5

Accessory:

High bar squat 5 X 10: 145, 150, 155, 160, 165
Good morning 5 X 10: 95, 105, 115, 125, 125

[Chris Wood]

Thursday:

Press 5s: 105, 120 X 5, 135 X 9

Accessory:

Chin/Pull-ups: 5 X 4 during press then 3 chin ladders 54321
Dips BW 3 X 15


Saturday:

DL 5s: 315, 345, 375 X 5

Accessory:

Back ext 5 X 15
Incline sit-up 5 X 15

[Chris Wood]

Tuesday:

BP 3s: 185 , 205 X 3; 225 X 4

Accessory:

Incline BP: 135 X 10, 10, 9, 6, 6
Krock rows: 85 X 23/side (20+3 R/17+6 L)


Wednesday:

Squat 3s: 245, 275, 305 X 3

Accessory:

Squat 5 x 10: 175, 175, 175, 180, 185
Good mornings: 135 X 6, 7, 8, 6, 7, 8

[Chris Wood]

Friday:

Press 3s: 120, 135, 150 X 3

Accessory:

BW Pull-ups 5 x 5 during press
Press 95 X 1 x 15/Chin 1 X 11


Saturday:

DL 3s: 325, 365, 400 X 3

Accessory: Clean high pull doubles on the min, up to 235 X 2

[Chris Wood]

Tuesday:

BP 531: 195 X 5, 220 X 3, 250 X 2 (felt a little reckless)

Accessory:

Chins 5 X 5 during BP WU
1 set BP 135 X 18; got called out by the gym's childcare because my 2 yo was crying and dropped a load in his pants. Decided to call it a day after that. :)


Wednesday:

Squat 531: 260 X 5, 295 X 3, 325 X 1

Accessory:

BS 5 X 10: 185, 185, 190 X 10; 195 X 2 X 8
Good Mornings 5 X 8: 135 X 4 X 8, 140 X 1 X 8

[Chris Wood]

Friday:

Press 531: 130 X 5, 150 X 3, 170 X 1 (+135 X 6)

Accessory: Supine body rows 5 X 10

Saturday:

DL 531: 345 X 5, 385 X 3, 425 X 1

Accessory: Ab mat sit-ups 5 X 20

[Chris Wood]

Tired/burned out after last 531 cycle. I'm getting fat as well.

De-loaded, starting Dan John's 40-day workout. Time/schedule and equipment will be limiting factors the next few weeks; I'll be doing the following:

DL 2 x 5
Press 2 x 5
Pull-up 2 x 5
Abs 1 X 5
"Explosive movement" X 20-50 reps

I'm going to try to cut some cals, walk at least 2 days/week, and use the next few weeks as a "reset" before going hard again in the spring.

Monday:

DL 285 X 2 X 5
Press 115 X 2 X 5
Chin BW X 2 X 5
Leg raise 1 X 6
Power Clean 135 X 2 on the min X 12

Tuesday:

DL 285 X 2 X 5
Press 115 X 2 X 5
Pull-up BW X 2 X 5
Ab wheel 1 X 10
24kg KB swing X 40

Wednesday:

NEPA Walk @ 3.5 mph X 30 min

Thursday:

DL 295 X 2 X 5
Press 120 X 2 X 5
Pull-up BW + 5 X 2 X 6
Ab wheel 1 X 8
Power Clean 135 X 2 on the min X 7, 140 X 2 on the min X 3

Friday:

DL 295 X 2 X 5
Press 125 X 2 X 5
Pull-up BW + 5 X 5, BW + 7.5 X 5
Ab wheel 1 X 8
16 kg KB snatch X 50 (alternating sets 25L/25R)

Sunday:

NEPA Walk X 30 min, mobility work

[Chris Wood]

WU: Jump rope singles, active ROM

DL 2 X 5: 295, 305

Press 2 X 5: 130 X 2 X 5

Pull-up 2 X 5: BW + 10 X 2 X 5

Ab wheel 1 X 12

24 kg KB swings X 50

[Chris Wood]

WU: Jump rope singles X 300, active ROM

DL 2 X 5: 305 x 2 x 5

Press 2 X 5: 130 x 2 x 5

Pull-up 2 X 5: BW + 10 x 2 x 5

Leg raise 1 x 20

[Chris Wood]

WU: Active ROM, Burgener WU

DL 2 X 5: 315 X 2 X 5

Press 2 X 5: 135 X 2 X 5

Pull-up 2 X 5: BW + 10 X 2 X 5

Ab wheel 1 X 10

24 kg KB snatch 1 X 20 (10L/10R)

[Chris Wood]

Sunday:

DL 315 X 2 X 5
Press 140 x 2 X 5
Pull-up BW + 15 X 2 X 5
Hanging leg raise 1 X 8
50 lb DB snatch 1 X 26 (13 L/R)

Tuesday:

DL 325 X 2 X 5
Press 135 X 2 X 5
Pull-up 15 X 2 X 6
HLR 1 X 8
Power clean doubles on the min X 12: 140 X 7, 145 X 5

Wednesday:
DL 305 X 2 X 5
Press 135 X 2 X 5
Pull-up BW + 10 X 2 X 5
Ab wheel (on knees) 1 X 12
24 kg KB snatch 1 X 20

Friday:

Press 5/3/2: 135 X 5, 155 X 3, 175 X 1
DL 5/3/2: 325 X 5, 365 X 3, 405 X 2
Pull-up: BW X 5, BW + 20 X 3, BW + 40 X 3
Skipped abs/KB due to time

[Chris Wood]

Monday:

DL 305 X 2 X 5
Press 125 X 2 X 5
FS 145 X 2 X 5
Pull-up BW + 15 X 2 X 5
Abs HLR 1 X 8
PC singles on the min X 15: 150 X 6, 155 X 6, 160 X 3

Tuesday:

DL 305 X 2 X 5
Press 130 X 2 X 5
FS 155 X 2 X 5
Pull-up BW + 20 X 2 X 5
Ab wheel 1 X 12
24 kg KB snatch 1 X 30

Wednesday:

Press 5/3/2: 135 X 5, 150 X 3, 165 X 2
DL 5/3/2: 305 X 5, 355 X 3, 395 X 2
FS 5/3/2: 135 X 5, 175 X 3, 205 X 2
Pull-up 5/3/2: BW X 5, BW + 25 X 3, BW + 45 X 2
Ab wheel 1 X 15

Saturday:

DL 315 X 2 X 5
Press 135 X 2 X 5
FS 160 X 2 X 5
Pull-up BW + 25 X 2 X 5
Ab wheel 1 X 15

[Chris Wood]

Monday:

DL 315 X 2 X 5
Press 135 X 2 X 5
FS 165 X 2 X 5
Pull up BW + 25 X 2 X 5
Ab Wheel 1 X 5

Wednesday:

DL 6 singles: Up to 415 X 1
Press 6 singles: Up to 180 X 1
FS 6 singles: Up to 235 X 1
Pull-up 6 singles: Up to BW + 70 X 1
Ab Wheel 1 X 12

Thursday:

DL 1 X 10 @ 135
Press 1 X 10 @ 65
FS 1 X 10 @ 85
Pull-up BW 1 X 5
Leg raise 1 X 20/Hollow rocks X 20

Saturday:

DL 325, 330 X 5
Press 140, 145 X 5
FS 175, 180 X 5
Pull-up 30 X 2 X 5
HLR 1 X 8 + 12 Hollow rocks
Tire flip X 20

Monday:

DL 325, 335 X 5
Press 140 X 2 X 5
FS 195, 190 X 5
Pull-up BW + 30 X 2 X 5
Leg raise 1 x 20/Hollow rocks X 20

[Chris Wood]

Thursday:

Snatch grip DL 210, 235 X 5
Push Press 135 X 2 X 5
High Bar Back Squat 235, 245 X 5
Pull-up BW + 15, 30 X 5
Ab wheel 1 X 12
Farmer walks 72 lb KB each hand, 50m X 6 (45-60 sec rest)

Friday:

Snatch DL 235 X 2 X 5
PP 145 X 2 X 5
HBBS 245 X 2 X 5
Pull-up BW + 25 X 2 X 5
Ab wheel 1 X 12

Saturday:

Snatch DL 5/3/2: 235, 260, 285
PP 5/3/2: 145, 165, 185
HBBS 5/3/2: 235, 265, 290
Pull-up 5/3/2: BW + 15, 35, 55 (x 3)
1-hand Farmer walks 88 lb KB, 50 m X 6 (45-60 sec rest)

[Chris Wood]

Tuesday:

Snatch DL 235, 240 X 5
PP 145, 150 X 5
HBBS 245 X 2 X 5
Pull-up BW + 30 X 2 X 5
Ab wheel 1 X 15

Friday:

Snatch DL 6 X 1 - up to 350 X 1
PP 6 X 1 - up to 200 X 1
HBBS 6 X 1 - up to 315 X 1
Pull up 6 X 1 - up to BW + 80 X 1
HLR 1 X 12/Hollow rocks X 20

Saturday:

Snatch RDL 115 X 1 X 10
PP 75 X 1 X 10
DB Goblet Squats 35, 45, 55, 65, 75, 85, 95 X 5, 1 min rest
Pull up BW X 1 X 10
Caterpillar walk 1 X 10/Hollow rock 1 X 20
Stretching/mobility and foam rolling

Sunday:

Snatch DL 235 X 2 X 5
PP 145 X 2 X 5
HBBS 235 X 2 X 5
Pull up BW + 25 X 2 X 5
Ab wheel 1 x 12

[Chris Wood]

Took the week off, ate and slept like crap until the weekend, when I got 12 hrs sleep Fri, 9.5 hrs Sat, and 8.5 hrs Sun. Averaged about 4-5 hours Sun-Thurs before. Still ate like crap all weekend though.

Back on DJs "easy strength" for the next month or two - 4 days/week with the following template:

Week 1: Mon 2 X 5, Tues 2 X 5, Thurs 5/3/2, Fri 2 X 5
Week 2: Mon 2 X 5, Tues 6 singles, Thurs 1 x 10 or 2 X 5 (depending on recovery/feel), Fri 2 X 5
Week 3: Mon PP/Litinovs, Tues L arm KB work, Thurs PP/Litinovs, Fri R arm KB work
Week 4: Repeat Week 1

I was really tempted to take a run at 50/20 EDT, but I like DJs template; it fits well with my current schedule, and I can work on lifts I enjoy with equipment that I have on hand. Will try to get farmer's walks/dragging & pulling in when I can. May end up doing KB swings/snatches or PCs on the minute when I'm at home and farmer's walks/sled work when I can get to NIFS.

Warmup: KB goblet squat 2 X 15, KB swing 3 X 20, TGU sit up 1 X 5/side; all with 35 lb KB

Press 135 X 2 X 5
High bar BS 225 X 2 X 5
Clean DL 285 X 2 X 5
Pull-up BW + 10 X 5, BW + 20 X 5
Ab wheel 1 X 10

Reps felt HEAVY today. My brain and body weren't really ready at 0545 today, even with shots of espresso on board.

[Chris Wood]

WU: 20 goblet squats, 3 X 25 KB swings

Clean DL 285, 290 X 5
Press 135 X 2 X 5
HBBS 235 X 2 X 5
Pull-up BW X 5, BW + 20 X 2 X 5
Ab wheel 1 X 10

[Chris Wood]

Thursday:

WU: 25 goblet squats, 4 X 20 KB swings/snatch/C&J, 5 TGU sit-up + 1 TGU/side, 40 lb KB

DL 5/3/2: 315, 365, 405
Press 5/3/2: 135, 150, 165
Squat 5/3/2: 235, 275, 305
Pull-up 5/3/2: BW + 20, 40, 60
Ab wheel 1 X 12

Friday:

Clean DL 275 X 2 X 5
Press 135 X 2 X 5
Squat 235 X 2 X 5
Pull-up BW + 20 X 2 X 5
Ab wheel 1 X 12

[Chris Wood]

WU: 20 goblet squats, 90 KB swing/C&J, 5 TGU sit-up/side, w/40 lb KB

Squat 245, 250 X 5
Press 135, 140 X 5
Clean DL 315 X 2 X 5
Pull-up BW + 25 X 2 X 5
Toes 2 Bar 1 X10

Felt good today, thanks to good eats and sleep this weekend.

[Chris Wood]

WU: 20 goblet squat, 100 KB swing/snatch/CJ, 40 lb KB; active ROM

Squat singles - up to 325 X 1; felt easy
Press singles - up to 175 X 1; failed 185 X 1
DL singles - up to 435 X 1 (training PR)
Pull-up singles - up to BW + 75 lb X 1

Decent day with PR on DL and easy squat single. Pressing still sucks. :mad:

[Chris Wood]

Deload week

Monday:

PP doubles up to 190 X 2

Litvinovs: 3 rounds of FS X 6/200 m sprint; FS 145/145/155lb, untimed sprints, full recovery between rounds

Mobility work/stretching with jumpstretch bands

Tuesday:

2 rounds, L hand, 24 kg KB:

1 arm waiter's walk ~ 50m
1 arm farmer's walk ~ 50m
1 arm front squat X 10
Suitcase deadlift X 10
1 arm row X 10
1 arm floor press X 10

Thursday:

PP doubles up to 195 X 2

Litvinovs: 3 rounds FS X 6/200-300m sprint; FS 175/180/185, untimed sprints, full recovery between rounds

Friday:

2 rounds, R arm, 24 kg KB:

1 arm waiter's walk ~ 75m
1 arm farmer's walk ~ 100 m
1 arm front squat X 10
Suitcase DL X 10
1 arm row X 10
1 arm floor press X 10

[Chris Wood]

WU: 20 goblet squat, 70 swing/CJ/snatch w/50 lb KB

Squat 250, 260 X 5
Incline Bench 155, 165 X 5
DL 315, 325 X 5
BB row 185, 195 X 5/Dip BW X 2 X 10
Ab wheel 1 X 10

Farmer's walks 8 X 50m with 2 X 72 lb KB, 40-60s rest

[Chris Wood]

WU: 20 goblet squat, 90 swing/CJ/snatc w/ 40 lb KB

Squat 240 X 2 X 5
Incline bench 155 X 2 X 5
DL 305 X 2 X 5
BB row/Dips 195 X 2 x 5/BW X 2 X 10
Ab wheel 1 x 10

[Chris Wood]

WU: KB warmup and DROM

Squat 5/3/2: 255 X 5, 285 X 3, 315 X 2

Incline BP 5/3/2: 165 X 5, 185 X 3, 205 X 2

DL 5/3/2: 315 X 5, 365 X 3, 420 X 2

Skipped accessory stuff due to time

[Chris Wood]

Took Fri-Sun off due to work/family schedule and feeling pretty beat up after Thursday.

WU: Goblet squat X 20, KB swing/snatch/CJ X 80 w/16 & 24 kg KB
Press 135 X 2 X 5
BS 235 X 2 X 5, low bar, no belt, in Chucks
DL 295, 300 X 3, clean grip, no belt
BB row 205 X 2 X 6/Ring dip BW X 2 X 8
Toes 2 bar 1 X 8

[Chris Wood]

WU: 20 goblet squat, 80 swing/snatch/CJ, 50 lb KB

Squat singles - up to 345 X 1 (training PR), high bar with belt

DL singles - up to 435 X 1

Incline bench singles - up to 215 X 1

Shower and off to night shift #1.

[Chris Wood]

Light day

WU: 25 goblet squat, 100 swing/snatch/CJ, 35 lb KB

DL 135 X 1 X 10
Squat 135 X 1 X 10
Press 85 X 1 X 10
BB row 135 X 1 X 10/Ring dip 1 X 10
Ab wheel 1 X 12

Power clean doubles on the min - up to 180 X 1 X 2, then 180 X 1 X 5

[Chris Wood]

WU: goblet squats, swing/snatch/Cj w/40 lb KB

Squat 255, 260 X 5

DL 315, 325 X 5

Incline 165 X 2 X 5

BB row 215 X 2 X 6/Dips BW + 35 lb X 2 X 6

Ab wheel 1 X 12

[Chris Wood]

WU: Goblet squats, swing/snatch/CJ w/35 lb KB

2 rounds, L hand, 24 kg KB:

1 arm waiter's walk ~ 75m
1 arm farmer's walk ~ 125m
1 arm front squat X 12, 15
Suitcase deadlift X 12, 15
1 arm row X 12
1 arm floor press X 12

Shoulder ROM and stretching with jump stretch bands to finish

[Chris Wood]

Messed around with DJs Coyote Point KB Club info in the call/sleep room this AM.

WU: 20 goblet squat, 100 swing/snatch/CJ w/16 kg KB

Bag Swings/Goblet squats 1/1, 2/2, 3/3, 4/4, 5/5 w/24 kg KB

Rest 2-3 min

One arm clean/Front squat 8/3 L/R, 5/2 L/R, 3/1 L/R w/24 kg KB

Rest 2-3 min

10 swing/10 GS/10 push-up
10 swing/9 GS/9 push-up... to
10 swing/5 GS/5 push-up, 24 kg KB

Finished with mobility work/stretching.

[Chris Wood]

June's going to be a weird month. Going to play with some strength ladders this month.

WU: Goblet squat, 1 arm swings, 1 arm snatches, 1 arm front squats w/40 lb KB; active ROM

Squat: 275 X 1/2/3, 1/2/3, 1/2/3

DL: 335 X 1/2/3, 1/2/3; 340 X 1/2/3

Bench: 185 X 1/2/3, 190 X 1/2/3, 195 X 1/2/3

Pull-up/Dips: BW X 3 X 6/BW X 3 X 10

[Pat McElhone]

Chris,

Did you finish the 2 months of DJs easy strength? What were your thoughts on the program? Thanks,

Pat

[Chris Wood]

Pat:

I stuck with it for for 4-5 cycles. The first cycle I tried to stick with 5 days/week, but with my schedule/sleep, I found 4 days/week to be perfect for me. The last 2-3 cycles I did 1-armed KB work +/- push press/Litvinovs as the "deload" week before restarting another 2-week cycle. My pressing numbers didn't go up as I had hoped, but I did hit a some pretty smooth/easy training PRs in the squat and some less easy training PRs in the DL.

Overally, I really enjoyed it and felt I made some good progress. By keeping the reps crisp and regulating the weights by feel, I was able to go heavy when I felt fresh, and went lighter when I didn't. As a nearly 40-year old husband/father who works a rotating shift schedule, it was great for me. My main regret is not doing farmer's walks/drags/pulls more consistently during weeks 1-2 of the cycle, but there are only so many hours in the day for me. In addition, due to equipment limitations, I didn't rotate the pressing movements as prescribed. Whether this had any effect on my pressing numbers, I don't know.

It's definitely worth a try for 40 days, depending on your training goals.

[Chris Wood]

WU: Goblet squats, swings/snatches/CJ, bag swings/GS - 35 lb KB

Press ladders: 145 X 1/2/3 X 4 ladders

Front squat ladders: 215 X 1/2/3, 220 X 1/2/3, 225 X 1/2/3

Hang power clean doubles on the minute: 135 X 2 X 3, 140 X 2 X 3, 145 X 2 X 3, 150 X 2 X 1

BB row/ring dips: 205 X 2 X 6/BW X 2 X 8

Ab wheel 1 X 12

[Chris Wood]

WU: Agile eight, active ROM, goblet squats

Squat ladders: 285 X 1/2/3 X 2, 290 X 1/2/3 X 2, 295 X 1/2

Ab wheel 1 X 15

DL and Bench tomorrow.

[Chris Wood]

WU: Goblet squats, bag swings, 1 arm swings, 1 arm snatch/CJ, 1 arm FS w/35 lb KB

DL ladders: 345 X 1/2/3 X 2, 350 X 1/2/3, 355 X 1/2

[Chris Wood]

Off X 3 weeks. Starting back on DJs "Easy Strength" 4-5 days/week.

WU: 20 goblet squat, 80 KB swing, 4 TGU sit-up + 1 TGU/side, 35 lb KB

FS 2 X 5: 145, 165 X 5
Clean RDL 2 X 5: 195 X 2 X 5
Press 2 X 5: 105, 115 X 5
Pull-up BW X 2 X 6/Ring push-up BW X 12, 11
Ab wheel 1 X 10

Weighted carry: 24 kg KB farmer carry/35 lb KB front rack carry X 200 ft, 4 rounds, 1 min rest, alt hands each round

[Chris Wood]

WU: 20 goblet squats, 80 swings, 35 lb KB

FS 2 X 5: 165, 175 X 5
Press 2 X 5: 115, 125 X 5
Clean RDL 2 X 5: 205 X 2 X 5
Pull-up/Ring Push up: BW X 7,6/BW X 15, 11
Ab wheel 1 X 10

[Chris Wood]

WU: 20 GS, 80+ swings, 4 TGU sit-up + 1 TGU/side, 40 lb KB

FS 5/3/2: 175 X 5, 205 X 3, 235 X 2, 255 X 2
Press 5/3/2: 125 X 5, 145 X 3, 165 X 2
Clean RDL 5/3/2: 205 X 5, 235 X 3, 265 X 2, 285 X 2

Weighted carries:

2 rounds 95 lb BB/side farmer carries X 50 yd, 1 min rest (super fail)
8 rounds 72 lb KB/side farmer carries X 50 yd, 1 min rest (will try heavier DB/KB next time)


Skipped Pull/Push Ups and abs today.

[Chris Wood]

WU: Goblet squats & bag swings w/35, 45, 55 lb DB; 4 TGU sit-up/1 TGU/side with 35 lb DB

FS 2 X 5: 195 X 2 X 5
Clean RDL 2 X 5: 225, 235 X 5
Press 2 X 5: 135, 140 X 5
Pull-up/Dips: BW X 9/13, 7/10
Abs: 12 hollow rocks + front plank/side planks
Weighted carry: 8 rounds 85 lb DB/side carry X 25 yd, 45 sec rest

Actually did some stretching for once at the end. Need to do more of this.

[Chris Wood]

WU: 20 GS, 15 bag swings, 60 swings, 50lb KB; 3 TGU/side, 40lb KB

FS 2 X 5: 205 X 2 X 5 (RPE 7, 8)
RDL 2 X 5: 245 X 2 X 5 (RPE 7, 8)
Press 2 X 5: 140 X 2 X 5 (RPE 8, 8.5)
Pull-ups/Dips: BW + 10 x 2 X 5/BW + 25 X 2 X 5
KTE 1 X 10

Running: Skips, bounds, cariocas for WU. Was going to run 6 X 60m with 1:00 rest, but I pulled my L medial calf at 20m on the 3rd run. First two runs felt fine, so I'm not sure WTH happened. Glad it's not the achilles @Fit injury, but my calf will need a lot of TLC with ice, rolling, stretching this weekend.

[Chris Wood]

Worked nights all weekend. Calf feeling better. Decided to 3 X 3 FS and press.

FS 3 X 3: 215 X 3 X 3
Press 3 X 3: 145 X 3 X 3
Clean RDL 2 X 5: 255 X 2 X 5
Pull-ups/Dips: BW X 8/15, 7/12

Weighted carries:

4 X 30 yd Farmer's walk 85 lb DB/hand, then
4 X 30 yd waiter's walk w/45 lb DB, alternating hands

[Chris Wood]

WU: GS, swings, TGU sit-ups w/24 kg KB

FS singles - Up to 280 X 1 (Prev training PR 265-270)
Press singles - Up to 175 X 1
Clean RDL singles - Up to 325 X 1
Ab wheel 1 X 12

6 rounds sled push X 50m, 1 min rest

Then

6 rounds farmer's walk 32 kg KB/front rack carry 24 kg KB X 50m, 1 min rest, alt hands each way

[Chris Wood]

WU: Bag swings/Goblet squats, active ROM

FS 3 X 3: 225, 225, 235 (RPE 8)
Press 3 X 3: 150 X 3 X 3 (RPE 8.5)
Clean RDL: 255 X 2 X 5 (RPE 7.5)
Pull-up: BW X 5, BW + 15 X 5, BW + 20 X 5 (RPE 7)

Ab wheel 1 X 12

6 rounds tire flip X 5, 45s rest

[Chris Wood]

WU: 20 GS, 80 swings w/50 lb KB

PP doubles - up to 195 X 2 X 2

Semi-Litvinovs: Couldn't push/pull sled due to closed track, and calf's still not 100% for sprinting

3 Rounds: 225 lb BS X 7, 20 sledgehammer swings, 2 min rest


Ab wheel 1 X 12
Pull-up 1 X 5 w/BW + 25 lb

[Derek Simonds]

Some pretty cool stuff you are doing in your workouts. Hope your calf is healing quick. Litvinov's are some serious medicine.

[Chris Wood]

Thanks, Derek! The calf pain is gone, but it's still tight. I'm not ready to push it yet.

WU: GS, bag swings, KB swings w/50 lb, TGU 1/side w/ 40 lb

Left side KB work:

Waiter's walk 50 lb 4 X 50m
Farmer's walk 72 lb 4 X 50m
Front squat 72 lb 2 X 10
Suitcase DL 72 lb 2 X 10
KB row 72 lb 2 X 10
Floor press 50 lb 2 X 10


Lots o' foam rolling and stretching afterward.

[Chris Wood]

WU: GS, bag swings, KB swings, 24 kg KB

R side KB work:

Waiter's walk 4 X 30 m
Farmer's walk 2 X 100 m
Front squat 2 X 12
Suitcase deadlift 2 X 12
KB row 2 X 12
Floor press 2 X 12
All with 24 kg KB


Rolling with LAX ball and stretching to finish.

[Chris Wood]

WU: GS, bag swings, KB swings w/24 kg bell

Visiting my parents on the river, no equipment except my 24 kg KB.

DJs "metabolic swing": 1/1, 2/2, 3/3,.... 10/10 rounds of Bag swings/Goblet squats

Then

8 KB clean R/5 FS
8 KB clean L/5 FS
5 KB clean R/3 FS
5 KB clean L/3 FS
3 KB clean R/1 FS
3 KB clean L/1 FS

Both circuits untimed. Finished with stretcing/mobility work, and a weekend of epic eating at Bruno's for pizza, Redamak's for burgers, and Ozzie's for frozen custard. Some Bell's Two Hearted Ale was thrown in for good measure. :cool:

[Chris Wood]

WU: GS and swings with 50 lbKB, TGU sit-ups with 40 lb KB

Squat 2 X 5: 245, 255 X 5 - no belt, felt good, RPE 7

Bench 2 X 5: 190 X 2 X 5 - RPE 7-8

Clean DL 2 X 5: 315, 325 X 5 - w/wraps, no belt, RPE 7

Pendlay rows 2 X 5: 205, 215 X 5

Ab wheel/Cheat curls: 2 X 10/115 X 2 X 6

Nice start to a new cycle.

[Chris Wood]

A little tired and sore. Took a while to warm up. I'll need some food, mob work, and sleep before Friday.

WU: GS, bag swings, 1-arm swings, 1-arm CJ and snatch, 40-50 lb KB

Squat 2 X 5: 255 X 2 X 5 - no belt, RPE 8

Bench 2 X 5: 195 X 2 X 5 - RPE 8

DL 2 X 5: 325, 330 X 5 - with wraps, no belt, RPE 7-8

Pendlay rows 225 X 2 X 5 - RPE 8-9

Weighted carries:

2 X 30 m w/88 lb KB farmer walk and 72 lb KB rack carry (switch hands each way)
2 X 40m farmer walk w/2 X 72 lb KB (rest as needed)
2 X 40m 1 arm farmer walk w/88 lb KB (rest as needed, switch hands each way)
2 X 40m 1 arm rack carry w/72 lb KB (rest as needed, switch hands each way)
2 X 40m farmer walk with 88 lb KB and 72 lb KB (rest as needed, switch hands each way)

[Chris Wood]

Garage workout. Hot and humid.

WU: bag squats, goblet squats, swings w/35 lb KB

Squat 3 X 3: 255, 255, 265 X 3 - no belt

Floor press 2 X 5: 185, 205 X 5 - no access to bench

DL 3 X 3: 325, 330, 335 X 3 - no belt, alt grip

Pendlay row 2 X 5: 205 X 2 X 5

Ab wheel 1 X 12

[Chris Wood]

WU: bag swings, goblet squats, swings and snatches w/35 lb KB

DL 2 X 5: 345 X 2 X 5 - with belt, alt grip, felt REALLY heavy - RPE 9

Squat 2 X 5: 275 X 2 X 5- with belt, RPE 8-9

Ab wheel 1 X 12

Pendlay row 225 X 2 X 5 alt w/ring push-up 2 X 10

[Chris Wood]

WU: Goblet squats, bag swings, swings, CJ w/40-50 lb KB

Squat 5/3/2: 275 X 5, 305 X 3, 335 X 2 (w/belt, training PR) - I'll take it; 335 felt like I had another couple of reps in me.

Bench 5/3/2: 205 X 5, 225 X 3, X 2, 185 X 5 - 205 was easy peezy, 225 felt heavy w/o a spotter. I'll leave it.

DL 5/3/2: 345 X 5, 385 X 3, 425 X 1 - Crapped out on 425, but I haven't pulled heavy in a while.

KTE 1 X 12

[Chris Wood]

WU: GS, bag swings, swings, snatches and CJ w/50 lb KB

Squat 3 X 3: 285, 290, 295 X 3 w/belt

DL 2 X 5: 335, 345 X 5 alt grip w/belt

Bench 3 X 3: 215 X 3 X 3 paused

Ab wheel 1 X 15

KB farmer walk 2 X 250m with 2 X 72 lb KB - brief rest/reset X 4 each lap w/1-2 min rest between laps

[Chris Wood]

WU: GS, bag swings, swings w/50 lb KB

Squat 2 x 5: 255, 265 X 5

Bench 2 X 5: 205 X 2 X 5

RDL 2 X 5: 235, 245 X 5

Pendlay row 2 X 5: 205 X 2 X 5

Sled drag 40m/Sled pull 40 m X 4 rounds, 1-2 min rest: 45, 90, 135, 180 lb

[Pat McElhone]

Chris,

Haven't read you log in awhile. What are you up to now? It looks very much based on "Intervention". Is it? Where is the rep scheme from?

If it is based on "Intervention", how do you like it? Thanks,

Pat

[Chris Wood]

Pat:

I'm still pretty much doing DJ's 40 day program. His template is here:

http://www.davedraper.com/fusionbb/showtopic.php?tid/26605/

I know it's pretty similar to what he recommends on the "Intervention" DVD. It's also similar to his basic thrower's lifting template. I like being able to squat and push 4-5 days/week. I'm not sure pulling that frequently has done me any favors. I really have enjoyed the loaded carries.

It's definitely a template I'll use again. However, since the kids are going to start school/fall sports in the next week or two, I may have to go back to 3 days/week training with 531 or Madcow.

I know Garrett Smith is training using a modified Intervention template. You may want to PM him or check his log on IGX if you're interested.

PS - Jerry Berg says hi.

[Chris Wood]

Worked overnight, 6hrs sleep. Worked out at local community center. Way too many teen/college-aged kids doing bench and curlz. Bro-tastic.

WU: GS, bag swings

Bench 2 X 5: 195 X 2 X 5, paused

DL 2 X 5: 315 X 2 X 5, no belt

Squat 3 x 3: 255, 260, 265 X 3, no belt

Pendlay rows 2x 5: 205, 215 X 5

Ab wheel 1 X 15

DJ complex E 4 X 5: 45, 65, 85, 105 - haven't done these in a while; good sub for loaded carries today.

[Pat McElhone]

Chris,

Thank you. How long do these workouts take you? Also, how many warm-up sets are needed for you to get to these work sets? Are your work sets pretty "easy"? Thanks again,

Pat

[Chris Wood]

Pat:

Depending on the day, I can be done in 1-1.5 hours, accounting for warmup, mobility, and whether I do any carries/conditioning.

For squats and DL, I rest about 2-3 min. For pressing and row/pullup, I'll rest 2 min. I usually do 2-3 warmup sets at 5/5/3 before the work set. I do one warmup set before the row/pullup.

Work sets vary in RPE for me depending on the day. Some days I've felt great and those sets are easy; on others, it's more of a grind. If it's a grind day, Ive tried not to make any big jumps. The 5/3/2 and 6 X 1 days seem to be the days where grinding out 2 X 5 (or 3 X 3) seem to pay off. Overall, I try to keep RPE ~ 7-8 on 2 X 5 days and 8-9 on 5/3/2 and 6 x 1 days.

I hope this helps!

[Chris Wood]

AM workout in garage, a little tired.

WU: GS, bag swings, KB swings w/24 kg KB; snatches and CJ w/16 kg KB

Squat 2 X 5: 235, 245 X 5 w/belt

Floor press 2 X 5: 185 X 2 X 5, 6

DL 2 X 5: 325 X 2 X 5, w/belt

Pendlay rows 2 X 5: 235 X 2 X 5, w/belt

Ab wheel 1 X 10

[Eduardo Chile]

I like your log and I read what you're doing time to time.

Just a question, what is your goal with choosing those reps/RPE's? Neurological changes more versus physiological changes? vice versa, etc? Just want want sure it's as efficient as possible.

[Chris Wood]

Eduardo:

I typically post the RPEs for my own bookkeeping, to remind me how I was feeling that day.

Overall, my goal on the 2 X 5 days is to keep the bar moving fairly quickly while keeping decent form. Of course, there are days where it feels more of a grind.

On the 5/3/2 and 6 X 1 days, I'm trying to keep the weights going up while leaving a rep or two in the tank.

I guess I'm trying to manage things more from a neuro standpoint. I'm almost 40, have a busy family, and work a "circadian" shift schedule. My overall goal is to keep moving the weights upward without frying myself.

If you have a better suggestion, I'm all ears, as I'll probably be moving to a 3 day/week template soon. Thanks!

[Eduardo Chile]

I think for most people working up to an RPE of 8-10 is a good start. The typical RPE should be a 9. An option to control workload is to use fatigue drop and give yourself a range, 0-3%, 4-6% or 7-9% (very rare) to work to.

Say you working up to a max bench of 200 X 3 @ 9, and you want to do 5% fatigue. Take 200 * .95 = 190. So drop the weight down to 190 and keep doing it until it's a 9 RPE.

Also, you might try to do 3 weeks of more volume type training say 3-5 reps and then 3 weeks of 1-3 reps. Being stronger complements being bigger, and being bigger compliments being strong, as ridiculously simple as that sounds.

Just food for thought, I've also seen higher intensity programs work. Then you have Sheiko programs too with high volume.

I think the cycling of the 3 weeks is good start to note what works best for you.

[Pat McElhone]

With respect to Ed, I like what you are doing and I think it is the best program for a guy like you (or me).

Also, I really like the coach who wrote it. The older I get, the more injuries I get, the more I realize, I should just be listening to Dan John and ignoring everyone else.

My new favorite Dan John line is to get stronger, we must lift weights! But, how much, how often, at what intensity (% of max) is all debated. Every program has gotten people stronger. So, they all work, the million dollar question is what program will work best for a certain individual. I think the program Chris is doing is program that will work best for him, in the long term.

[Chris Wood]

Thanks, Pat & Eduardo. I appreciate your input here.

Busy week, only time for 2 "deload" days.

Monday:

PP doubles: 115, 135, 155, 175, 195

Litvinovs: FS 165 X 8/Run ~150m X 3 rounds, rest as needed. Calf felt fine, FS felt harder than it should have.

Friday:

PP doubles up to 195 X 2 again

DJ complex A X 5s: 45, 65, 85, 105, 125

[Pat McElhone]

Chris,

Saw your post on ladders..are you moving on from "easy strength"? Can I ask why? Thanks,

Pat

[Chris Wood]

Chris,

Saw your post on ladders..are you moving on from "easy strength"? Can I ask why? Thanks,

Pat

It's mostly schedule-related reasons. I'm not going to be able to get in 3-4 days/week in of training for the next few months. I think Steve put it best that "letting the volume do the work" will work well for me. It's worth a try for the time being. I'm going to try to be intentional to use somewhat of an "Intervention" template for accessory work and make sure I'm hitting a squat, hinge, push, pull, get-up, and carry with my sessions.

I'll definitely go back to DJs template again, when time/schedule allows and when I need a break from the Shaf's ladders. I think it's an excellent "reset" template.

[Chris Wood]

WU: GS, bag swings, KB swings, active ROM

Squat ladders: 245 X 1/2/3, 1/2/3, 1/2/3

Press ladders: 130 X 1/2/3, 1/2/3, 1/2/3

Pull + Hinge:

CTB pull-up + single leg reach
Pull-ups 2/3/4, 2/3/5
Reach 6/side
Rest 1 min


KB windmill 1 X 5/side with 35 lb KB

Ab wheel 1 X 12

[Pat McElhone]

Chris,

What was the RPE on the squats/press?
How long better rungs and ladders?

Thanks,

Pat

[Chris Wood]

What was the RPE on the squats/press?

I'd say no worse than 8. I figured I'd start at 70% 1RM and work up. Steve has pointed out that the last rung should be about 8. I'll move up slowly (5# min/10# max) when I'm hitting 8 or less on that last rung.

How long better rungs and ladders?

Que? I'm not sure what you're asking here. Are you asking rest time between rungs? If so, about ~2 min between sets/rungs on press and 2-3 min on squats. I finished my session in about 1 hour 15 minutes.

Chris

[Chris Wood]

WU: GS, bag swings, KB swings, hip mobility

Squat ladders: 250 X 1/2/3, 255 X 1/2/3, 260 X 1/2/3

Press ladders: 135 X 1/2/3 X 3

Pull + Hinge: Bat wings 2 X 5 for 10-count with 2 X 20 KB, super set with 25 KB swings @ 50 lb

TGU/abs: 1 X 6/side roll to post, then 1 X 6/side roll to high hip w/30 lb KB

[Chris Wood]

WU: GS, bag swings, KB swings/snatches, active ROM

DL 5 X 5, ascending sets - 135, 225, 275, 325 X 5; 365 X 5 w/belt, RPE 8-8.5

Bench 5 X 5 - 95, 125, 155, 185 X 5; 195 X 5 paused, RPE 8

Pendlay row 4 X 5 - 135, 165, 195 X 5; 225 X 5, RPE 8

Squat + Carry - Step ups 2 X 10 holding 2 X 50 lb KB, superset w/reverse hypers 2 X 12, rest 1-2 min

[Chris Wood]

WU: GS, bag swings, active ROM

Squat ladders: 265 X 1/2/3, 270 X 1/2/3, 1/2/3, RPE 8

Press ladders: 140 X 1/2/3 X 3, RPE 8-8.5

Pull + Hinge:

Neutral grip pull-up 3/4/5, 3/5/5
Superset with hyperextensions X 10

[Chris Wood]

WU: GS, bag swings, KB swings, LCCJ, shoulder and hip DROM

Squat ladders: 275 X 1/2/3, 1/23; 280 X 1/2/3 - RPE 8

Press ladders: 145 X 1/2/3, 1/2/3, 1/2/3 - RPE 8.5-9

Pull + TGU: 2 X 5 bat wings (hold 10 count) w/2 X 26 lb KB, 2 X 2/side TGU w/16 kg KB

Hinge: Power clean doubles 165, 165, 165, 165, 170

[Chris Wood]

Catching up on workouts from this week:

Thursday:

Bench 5 x 5: Up to 205 X 5, RPE 8

DL 5 X 5: Up to 375 X 5, RPE 9

Pendlay row: 225 X 5 X 3 sets, RPE 8

Superset with Bulgarian split squats 3 X 6/side, holding 15 lb KB in each hand


Abs: HLR 1 X 12

Friday:

Front squat ladders: 225 X 1/2/3 X 2, RPE 8.5

Push Press ladders: 160 X 1/2/3 X 2, RPE 8-8.5

Superset with BW pull-up 2/3/4 X 3 ladders, RPE 7.5-8


Saturday:

WU: GS, bag swings, KB swings

Squat ladders: 285 X 1/2/3 X 2, RPE 8.5

Press ladders: 150 X 1/2/3 X 2 - RPE 8.5

Pull-up ladders: BW 2/3/4 X 2, RPE 8

Hinge/abs:

Reverse hypers 3 X 12
Incline sit-up 3 X 15-20

[Steve Shafley]

How's it going so far, Chris?

The RPE of 8 is just a starting guideline. As long as you aren't grinding out that last set of 3 on the ladders, you should be fine, even if it's closer to a 9/9.5. I consider a RPE of 10 to be a slow, maximal grind.

[Chris Wood]

Steve:

Feeling pretty good so far. Hit 290 on the squat for 1/2/3 yesterday, but it was kind of a grind at 5 am in my garage.

I feel pretty good about the press #s as well. 150 X 1/2/3/ X 3 felt pretty easy.

I'm going to try 3-4 weeks on with 1 week deload for 2 cycles with squat/press before switching up to DL/Bench with squat/press maintenance.

[Chris Wood]

Busy week with work/sleep/kids. Having to go W/Th/Sat this week.

Wednesday:

Up at 0430 for lifting before day shift. Only could get squats in. It was hard to get motivated, even with a big jolt of espresso.

WU: Agile eight and DROM

Squat ladders: 280 X 1/2/3 (RPE 8.5-9), 280 X 1/2/3 (RPE 8-8.5; felt a little better), 290 X 1/2/3 (RPE 8.5-9)

Will try to make up pressing with extra ladder on Sat.

Thursday:

WU: GS, bag swings, KB swings, CJ & snatch w/50 & 40 lb KB

Bench 5 X 5: Up to 215 X 5 touch and go, RPE 8.5

DL 1 X 5: 385 X 5, RPE 8.5-9

BB Rows 3 x 5: 235, 235, 245 w/a big heave
Bulgarian split squat: 2 X 20 KB, 6/side X 3 sets (superset with rows)

TGU: 30 X 2/side, 40 X 1/side, 50 X 1/side

Carry: Farmer walk 200 m w/2 X 72 lb KB

[Chris Wood]

WU: Agile eight, GS, bag swings, KB swings

Squat ladder: 295 X 1/2/3 X 3, RPE 9

Press ladders: 155 X 1/2/3, 1/2/3 (RPE 10 on last set), dropped to 140 X 1/3/5

Chin ladders: 2/3/4, 3/4/5, 4/5/6 @ BW (superset with press)

[Chris Wood]

WU: GS, bag swings, KB swings w/50 lb KB; KB windmill 1 X 5/side w/30 lb KB

Squat ladders: 285 X 1/2/3 X 3, RPE 8-8.5

Press ladders: 145 X 1/2/3 X 3, RPE 8-8.5

Pull-up 2 X 6/Dip 2 X 10 @ BW

GHR 3 X 8/Incline sit-up 3 X 15

[Chris Wood]

WU: Lots o' rolling, shoulder and hip mobility/DROM

Squat: 290 X 1/2/3, 1/2/3 @ RPE 8; 300 X 1/2/3 @ RPE 9

Press: 150 X 1/2/3 X 3 @ RPE 8.5

Pull/TGU: Body rows 3 X 12/KB windmills 3 X 6/side w/35 lb KB

Hinge/abz: Reverse hyper 3 x 12/Leg raise 3 X 15

[Chris Wood]

WU: Foam rolling, back and shoulder mobility

DL: Up to 405 X 4 @ RPE 9-9.5

Bench: Up to 225 X 4 @ RPE 8.5-9

BB Row: 235 X 5, 245 X 5, 255 X 5

1-arm row: 60 lb X 1 X 20/side, strict

[Chris Wood]

Deloaded last week, with weights at 60%, using DJ's intervention template to hit the major movements.

Did a fair amount of mobility, ate a lot, and got decent sleep until the weekend.

Decided to switch to DL/bench for ladders,with squat/press maintenance 1 day/week

DL ladders: 370 X 1/2/3, 1/2/3 @ RPE 8; 375 X 1/2/3 @ RPE 8.5

Bench ladders: 205 X 1/2/3, 1/2/3 @ RPE 8; 210 X 1/2/3 @ RPE 8.5

Front squat 195 X 3 X 3

DB row 85 lb X 1 X 15/side

KTE 1 X 12

[Chris Wood]

Garage workout at 0500. Tired.

WU: GS, bag squats, swings

DL ladders (off 4-5" box): 305 X 1/2/3 X 2 @ RPE 8

Press: Up to 145 X 5 @ RPE 8.5-9

Pull/squat: Pull-up 3 X 5/GS 3 X 10 @ 24 kg

Ab wheel 1 X 15

[Chris Wood]

WU: GS, bag swings, KB swings, KB C&J

Squat: 95, 145, 195, 245 X 5; 295 X 5 @ RPE 8.5

Bench ladders: 210 X 1/2/3 @ RPE 8, 215 X 1/2/3 @ RPE 8-8.5

BB row: 135, 185, 235, X 5; 265 X 4 (lots o' slop); 245 X 5

Mobility work w/couch and table top stretch for hips.

[Chris Wood]

Quick garage session before AM games.

WU: GS, bag swings, KB swing, KB snatch/CJ

Clean DL ladder: 345 X 1/2/3 X 2, no belt, RPE 8. Focused on strong set up/starting position

PP ladder: 165 X 1/2/3 @ RPE 8, 175 X 1/2/3 @ RPE 8.5-9

Pull-up: BW X 3/4/5, 4/5/6

[Chris Wood]

WU: GS, bag swings, KB swings, KB snatch

DL ladders: 375 X 1/2/3, 380 X 1/2/3 X 2, RPE @ 9+ on the last triple

Bench ladders: 215 X 1/2/3 X 2, 220 X 1/2/3 RPE @ 8.5-9 on last triple

Squat + Pull: Bulgarian split squat 2 X 10 w/2 X 30 lb KB, cheat row 88 lb KB X 2 X 10/side

Abz: GHD sit-up 2 X 15

[Chris Wood]

WU: GS, KB swing, good mornings

DL ladders: 350 X 1/2/3 X 2, RPE 8.5, no belt

Floor press: 200 X 1/2/3 X 2, RPE 8

BB row 195 X 2 X 10

Curlz 95 X 2 X 12

[Chris Wood]

Bad sleep and wife took off with my car with my belt and Rehbands inside.

Squats: Worked up to medium heavy single @ 280 without belt

Press: Up to 155 X 5 @ RPE 9+

Chin ladders: 4/5/6, 4/6/8 @ BW

[Chris Wood]

Going back to the DJ template. I like it, it's quick, it allows me to hit the major movements every session without thinking too much about it.

This cycle: Press, FS, RDL, Pull-up w/abs, TGU, and carries.

WU: GS, bag swings, KB swings, KB snatch

Press: 135 X 2 X 5, RPE 8

Squat: FS 210 X 5, 220 x5, RPE 8-8.5

Hinge: RDL 275 X 2 X 5, RPE 8

Pull: Pull-up 3 X 5, RPE 8.5-9

TGU/abs: TGU sit up 1 X 8/side w/35 lb KB

Carry: Suitcase walk with barbell X 3 X 30 yd/side

[Chris Wood]

WU: GS, bag swings, KB swings, KB CJ and snatch

Press: 135 X 2 X 5, RPE 8.5-9

Squat: FS 225 X 3 X 3, RPE 9

Hinge: RDL 255 X 5, 275 X 5, RPE 8-8.5

Pull: Chins BW X 2 X 6

Abs: Ab wheel 1 X 15

[Chris Wood]

WU: GS, BS, KB swings, hip ROM

Squat: FS 5/3/2 - 225 X 5, 255 X 3, 275 X 1

Press: Press 5/3/2 - 135 X 5, 155 X 3, 175 X 1

Hinge: RDL 5/3/2 - 275 X 5, 310 X 3, 345 X 2

Pull: Pull-up 5/3/2 - BW X 5, BW + 25 X 3, BW + 45 X 2

TGU: KB windmills 1 X 8/side

[Chris Wood]

WU: GS, BS, KB swing, hip/shoulder ROM

Press 115, 120 X 5

FS 195 X 2 X 5

RDL 255 X 2 X 5

Chins BW 2 X 6

KTE 1 X 12

[Chris Wood]

WU: Foam roll, hip ROM, KB WU

Press: Press 145 X 2 X 5, RPE 9

Squat: FS 235 X 5, X 4, RPE 9-10

Hinge: RDL 295 X 2 X 5, RPE 8.5-9

Pull-up: BW X 5, BW + 10 X 5, BW + 20 X 5 @ RPE 9

Ab wheel 1 X 15

[Chris Wood]

Hard to get up and get motivated today.

WU: KB WU, hip ROM

Press: 145 X 2 X 5, RPE 9

Squat: FS 235 X 3 X 3, RPE 9

Hinge: RDL 305 X 2 X 5, RPE 9

Pull-up: BW X 6, 5, 5

Abs wheel BW + 10 lb X 1 X 10, BW + 25 lb X 1 X 10

[Chris Wood]

Feeling all achy and beat up - Mobbin' and KB stuff now through next week.

WU: Rolling with foam roller and PVC, hip and shoulder mobility. Did a bunch of OHS with dowel rod, progressively narrowing the grip until cross-handed grip. Felt really good to do these.

KB circuit X 2, w/50 & 72 lb KB:

Waiter walk X 40m L/R
Farmer walk X 40m L/R
1 hand KB FS X 10 L/R
Suitcase DL X 10 L/R
1 arm TRX row X 10 L/R
1 arm floor press X 10 L/R

Reverse hypers: 0 X 15, 60 X 10, 110 X 10, 160 X 10

Nice to walk out of the gym feeling better than when I went in.

[Chris Wood]

WU: Foam rolling, hip and shoulder ROM

Push Press: 75 X 5, 95 X 3, 115 X 3, 135 X 3, 155 X 2, 175 X 2, 195 X 1

Back Squat: 45 X 10, 95 X 5, 145 X 5, 185 X 3, 225 X 3

Power clean: 135 X 2, 145 X 2, 155 X 2, 165 X 2, 175 X 2, 185 X 2

[Chris Wood]

Prehab with foam rolling, rolling with lax ball, hip mobility

WU: GS, bag swings, KB swing, KB C&J, KB snatch

L-handed KB circuit X 2, w/24kg KB:

Waiter walk
Farmer walk
Front squat
Suitcase DL
Row
Floor press

Couch and hip stretch, band dislocates, and internal rotation stretching with JS bands while watching replay of Arsenal vs. Stoke.