Chris' 531/OL/etc.

[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)