Chris' 531/OL/etc.

[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.