Chris' 531/OL/etc. - Page 17

Chris Wood · 03-11-2011, 12:28 PM

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 · 03-19-2011, 07:23 AM

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 · 03-28-2011, 03:59 AM

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 · 04-11-2011, 02:29 PM

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 · 04-17-2011, 04:09 PM

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 · 04-25-2011, 07:08 AM

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 · 04-27-2011, 06:04 AM

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 · 04-29-2011, 09:59 AM

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 · 05-02-2011, 09:20 AM

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 · 05-03-2011, 09:05 PM

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.