Chris' 531/OL/etc.

[Chris Wood]

WU: Foam rolling, PVC rolling, hip mobility, OHS drill/shoulder mobility

Push Press: 95 X 5, 115 X 3, 135 X 3, 155 X 2, 175 X 2, 195 x 2

Squat: 95 X 5, 145 X 5, 195 X 3, 245 X 3, 295 X 1

Reverse Hyper: 0 X 15, 90 X 10, 180 X 10, 250 X 10

Row X 1000m @ easy pace

[Chris Wood]

WU: Hip & shoulder mobility

Press: 135 X 2 X 5, dead stop reps

Squat: BS 245 X 2 X 5

Hinge: DL 325 X 2 X 5

Pull: Chins BW + 20 X 2 X 5

Abs: Ab wheel from knees BW + 25 X 1 X 10

[Eduardo Chile]

This is some nice pressing!

[Chris Wood]

Eduardo - Thanks! Hit 145 X 2 X 5 today with dead stop as well. I've been mobbing the heck out of my upper back and shoulders the past few days, and it's helped a lot.

My Halloween recovery meal last night - 1 lb flank steak, big batch of broccoli, Bell's Expedition Stout. Mmmmm.

WU: Rolling with roller and lax ball, hip and shoulder mobility, followed by KB WU

Press: 145 X 2 X 5, RPE 9 on last set

Squat: BS 265 X 2 X 5, RPE 8-8.5 on last set

Hinge: DL 345 X 2 X 5, RPE 8-8.5 on last set

Pull: Pull-up BW + 10 X 2 X 5, RPE 9 on last set

Abs: Ab wheel BW + 25 X 1 X 10

Felt really good today.

[Derek Simonds]

Nice work all the way around. I like the press, squat, hinge concept a lot. Nice recovery meal also.

[Chris Wood]

Originally Posted by Derek Simonds

Nice work all the way around. I like the press, squat, hinge concept a lot.

Thanks, Derek. I'm basically using Dan John's easy strength template, making sure I'm doing a push, pull, hinge, and squat every session. If I can get some abz and carries in, that's a bonus.

I also like the "back-off" week every 3rd week.

http://danjohn.net/2011/06/even-easi...-better-notes/

[Chris Wood]

WU: Rolling, hip and shoulder ROM, OHS WU

Squat 5/3/2: 275 X 5, 305 X 3, 335 X 1, 275 X 3

Press 5/3/2: 145 X 5, 160 X 3, 175 X 2 (Push Press), 135 X 5; The initial drive is a real sticking point here.

Reverse hypers: 0, 90, 160, 210 X 12

Had to cut short due to time. DL and Pull-ups tomorrow.

[Chris Wood]

WU: Foam rolling, active ROM, KB WU

DL 5/3/2: 345 X 5, 395 X 3, 445 (F - kind of reckless here), 345 X 3

Weighted chins: BW X 5, BW + 20 X 5, BW + 40 X 3, BW + 60 X 2

Ab wheel BW + 35 X 10

[Chris Wood]

It's hard to wake up early in the AM. Thank goodness for coffee.

Rolled and streched a lot last night. My L SI region was a little sore after pulling Sunday.

WU: Rolling, hip DROM

Hinge: DL 295 X 5, 315 X 5

Press: 125 X 2 X 5

Squat: 245 X 2 X 5

Pull: Pull-up 2 X 6

Abs: Ab wheel BW X 1 X 20

[Chris Wood]

WU: Rolling, hip and shoulder ROM, OHS WU

Squat: 285 X 2 X 5, RPE 8.5-9

Press: 150 X 5, 4, RPE 9

Hinge: 365 X 2 X 5, RPE 9

Pull: Pull-up BW + 25 X 2 X 5

Carry: Farmer's walk 200m w/2 X 72 lb KB, then 200m w/2 X 50 lb KB