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Old 03-01-2010, 08:18 PM   #11
Chris Wood
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Default 100301

WU: Foam rolling/active ROM, DJ complex A w/45 lb

Press 531: 115 X 3, 125 X 3, 135 X 6

Accessory: 4 rounds 5 Chin ups/Ring dips, 90sec rest
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Old 03-02-2010, 06:55 PM   #12
Chris Wood
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WU: Agile eight/active ROM, Burgener WU, DJ complex C w/45 lb

OL: Snatch singles on the min X 12 min @ 110

Clean DL 531: 255 X 3, 275 X 3, 295 X 9 (w/belt)
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Old 03-04-2010, 01:00 PM   #13
Chris Wood
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WU: DJ complex C X 3 w/45 lb, shoulder mobility/active ROM

Incline BP 531: 145 X 3, 155 X 3, 165 X 6

Accessory work:
  • PP triples on the min X 10 min @ 150 lb
  • Pendlay rows 150 lb X 18
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Old 03-08-2010, 08:25 AM   #14
Chris Wood
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WU: DJ complex, active ROM

BS 531: 215 X 3, 230 X 3, 245 X 8 (w/belt)

Accessory: DE FS doubles - 190 x 2 X 5, 195 X 2 X 5; 1 min rest between sets
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Old 03-08-2010, 09:26 AM   #15
Chris Wood
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WU: Agile eight/active ROM

Press 531: 115 X5, 130 X 3, 145 X 4 (calc 1 RM 165)

Accessory: CJ singles on the min X 12 min @ 150

Conditioning:
  • 4 rounds: 10 pull-up, 15 BB push-up, 20 abmat sit-up
  • 8:45 as Rx'd
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Old 03-10-2010, 09:30 AM   #16
Chris Wood
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Post-overnight yesterday and sore from Monday, so I held off until today.

WU: DJ complex C X 3 @ 45 lb, active ROM

OL: Snatch singles on the min X 15 min @ 115

Clean DL 531:
  • 245 X 5, 285 X 3, 325 X 4 (cut short of max reps)
  • Calc'd 1 RM ~ 380 for clean DL based on last week's ME.

Cashed-out w/stretching sore back/tight hams
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Old 03-10-2010, 06:31 PM   #17
JB Berg
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CW - good to find your log on here. How's the 531 program?

Week two into Starting Strength WITH milk. It's killing me but I just had 2 McDoubles, a McChicken and 1/2 gallon of whole milk for dinner. Life's good.
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Old 03-11-2010, 10:07 AM   #18
Chris Wood
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Quote:
Originally Posted by JB Berg View Post
Week two into Starting Strength WITH milk. It's killing me but I just had 2 McDoubles, a McChicken and 1/2 gallon of whole milk for dinner. Life's good.
Dude, you're going to get '70s Big? Awesome.

531 is going well, seeing progress. I've got 9 visits left at TF, so we'll have to pick up some heavy stiff together.
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Old 03-11-2010, 10:11 AM   #19
Chris Wood
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WU: DJ complex E X 3 @ 45 lb, shoulder mobility/active ROM

Incline BP 531: 135 X 5, 155 X 3, 175 X 3 (cut short of max reps)

Accessory:
  • PP triples on the min X 10 min @ 155
  • Pendlay rows X 17 @ 155

Conditioning: rower intervals :20/:40 X 8 rounds
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Old 03-12-2010, 05:20 PM   #20
Chris Wood
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WU: Agile eight/active ROM

Squat 531: 205 X 5, 240 x3, 275 X 5

Accessory: DE FS doubles X 10 @ 205, 1 min rest/set
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