Chris' 531/OL/etc.

[Chris Wood]

A little tired and sore. Took a while to warm up. I'll need some food, mob work, and sleep before Friday.

WU: GS, bag swings, 1-arm swings, 1-arm CJ and snatch, 40-50 lb KB

Squat 2 X 5: 255 X 2 X 5 - no belt, RPE 8

Bench 2 X 5: 195 X 2 X 5 - RPE 8

DL 2 X 5: 325, 330 X 5 - with wraps, no belt, RPE 7-8

Pendlay rows 225 X 2 X 5 - RPE 8-9

Weighted carries:

• 2 X 30 m w/88 lb KB farmer walk and 72 lb KB rack carry (switch hands each way)
• 2 X 40m farmer walk w/2 X 72 lb KB (rest as needed)
• 2 X 40m 1 arm farmer walk w/88 lb KB (rest as needed, switch hands each way)
• 2 X 40m 1 arm rack carry w/72 lb KB (rest as needed, switch hands each way)
• 2 X 40m farmer walk with 88 lb KB and 72 lb KB (rest as needed, switch hands each way)

[Chris Wood]

Garage workout. Hot and humid.

WU: bag squats, goblet squats, swings w/35 lb KB

Squat 3 X 3: 255, 255, 265 X 3 - no belt

Floor press 2 X 5: 185, 205 X 5 - no access to bench

DL 3 X 3: 325, 330, 335 X 3 - no belt, alt grip

Pendlay row 2 X 5: 205 X 2 X 5

Ab wheel 1 X 12

[Chris Wood]

WU: bag swings, goblet squats, swings and snatches w/35 lb KB

DL 2 X 5: 345 X 2 X 5 - with belt, alt grip, felt REALLY heavy - RPE 9

Squat 2 X 5: 275 X 2 X 5- with belt, RPE 8-9

Ab wheel 1 X 12

Pendlay row 225 X 2 X 5 alt w/ring push-up 2 X 10

[Chris Wood]

WU: Goblet squats, bag swings, swings, CJ w/40-50 lb KB

Squat 5/3/2: 275 X 5, 305 X 3, 335 X 2 (w/belt, training PR) - I'll take it; 335 felt like I had another couple of reps in me.

Bench 5/3/2: 205 X 5, 225 X 3, X 2, 185 X 5 - 205 was easy peezy, 225 felt heavy w/o a spotter. I'll leave it.

DL 5/3/2: 345 X 5, 385 X 3, 425 X 1 - Crapped out on 425, but I haven't pulled heavy in a while.

KTE 1 X 12

[Chris Wood]

WU: GS, bag swings, swings, snatches and CJ w/50 lb KB

Squat 3 X 3: 285, 290, 295 X 3 w/belt

DL 2 X 5: 335, 345 X 5 alt grip w/belt

Bench 3 X 3: 215 X 3 X 3 paused

Ab wheel 1 X 15

KB farmer walk 2 X 250m with 2 X 72 lb KB - brief rest/reset X 4 each lap w/1-2 min rest between laps

[Chris Wood]

WU: GS, bag swings, swings w/50 lb KB

Squat 2 x 5: 255, 265 X 5

Bench 2 X 5: 205 X 2 X 5

RDL 2 X 5: 235, 245 X 5

Pendlay row 2 X 5: 205 X 2 X 5

Sled drag 40m/Sled pull 40 m X 4 rounds, 1-2 min rest: 45, 90, 135, 180 lb

[Pat McElhone]

Chris,

Haven't read you log in awhile. What are you up to now? It looks very much based on "Intervention". Is it? Where is the rep scheme from?

If it is based on "Intervention", how do you like it? Thanks,

Pat

[Chris Wood]

Pat:

I'm still pretty much doing DJ's 40 day program. His template is here:

http://www.davedraper.com/fusionbb/s...php?tid/26605/

I know it's pretty similar to what he recommends on the "Intervention" DVD. It's also similar to his basic thrower's lifting template. I like being able to squat and push 4-5 days/week. I'm not sure pulling that frequently has done me any favors. I really have enjoyed the loaded carries.

It's definitely a template I'll use again. However, since the kids are going to start school/fall sports in the next week or two, I may have to go back to 3 days/week training with 531 or Madcow.

I know Garrett Smith is training using a modified Intervention template. You may want to PM him or check his log on IGX if you're interested.

PS - Jerry Berg says hi.

[Chris Wood]

Worked overnight, 6hrs sleep. Worked out at local community center. Way too many teen/college-aged kids doing bench and curlz. Bro-tastic.

WU: GS, bag swings

Bench 2 X 5: 195 X 2 X 5, paused

DL 2 X 5: 315 X 2 X 5, no belt

Squat 3 x 3: 255, 260, 265 X 3, no belt

Pendlay rows 2x 5: 205, 215 X 5

Ab wheel 1 X 15

DJ complex E 4 X 5: 45, 65, 85, 105 - haven't done these in a while; good sub for loaded carries today.

[Pat McElhone]

Chris,

Thank you. How long do these workouts take you? Also, how many warm-up sets are needed for you to get to these work sets? Are your work sets pretty "easy"? Thanks again,

Pat