Chris' 531/OL/etc.

[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.