Chris' 531/OL/etc.

[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

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.

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