Chris' 531/OL/etc.

[Eduardo Chile]

Your lifts are improving! Keep it up.

[Chris Wood]

Went a wee bit heavy today @ 3 X 3.

WU: Rolling, hip/shoulder ROM, OHS WU

Squat: 295 X 3 X 3, RPE 8.5-9

Press: 155 X 3 X 3, RPE 9

Hinge: DL 385 X 3 X 3, RPE 9

Reverse hypers 2 X 20

[Chris Wood]

WU: Rolling, hip/shoulder ROM, KB swings/bag swings

Squat: 275 X 2 X 5, RPE 9

Press: 140 X 2 X 5, RPE 9

Hinge : DL 355 X 2 X 5 (1st without belt, 2nd with belt), RPE 9

Pull: Chins BW X 1 X 5, BW + 25 X 2 X 5, BW X 1 X 5

Abs: Ab wheel 1 X 20

[Chris Wood]

WU: Rolling, active ROM, OHS WU

Squat: BS up to 345 X 1, RPE 9

Press: Up to 175 X 1, RPE 10

Hinge: DL up to 425 X 1, RPE 10 - Pulls sucked pure ass today.

Reverse hypers after DL.

[Chris Wood]

Took > 1 week off. I needed it.

Going to 3d/week with Gant's EZ hybrid + IF to help lean out over the next 2 months. Diet and body comp aren't where I'd like them to be. My 2012 goals will include putting on some mass and getting stronger, and I'd like not to be a fat ass doing so.

WU: Foam rolling, hip and shoulder ROM

Power snatch 10 X 1 on the min @ 105 - haven't done these in a long time.

Squat 5s: 215 X 5, 245 X 5, 275 X 6 @ RPE 8.5-9

Bench 5s: 145 X 5, 165 X 6, 185 X 7 @ RPE 8.5-9
-Alt with Pendlay rows 135 X 5, 5 then 185 X 5, 5, 7

Conditioning:

24 kg KB swing + Goblet squat + Push-up 10, 9, 8, 6, 4, 2 - untimed. Wow, I'm out of shape.

[Eduardo Chile]

Strong session, especially the rows.

[Chris Wood]

WU: Rolling, hip and shoulder ROM

Press 5s: 105 X 5, 120 X 5, 135 X 7 @ RPE 9
-Alt with DH Pull-up 5, 5, 5, 5, 7

Power clean 10 X 1 on the min: 155 X 3; 160 X 4; 165 X 3

Conditioning: Easy row 1:00 on/1:00 off X 10 @ 25-27 s/min, avg 2:10/500m pace - total ~ 3000m

[Chris Wood]

Ordered my rack from Texas Strength Systems last week. I'm feeling pumped and jacked like Pete Carroll. I can't wait to cancel my gym membership and start lifting for real at home full time.

I missed my 5s DL day last week due to work. Sleep was meh anyway. Ate well and drank some good wine with friends this weekend to celebrate my 40th early. I will hit 5s again this week.

WU: Shoulder and hip ROM, OHS WU

Power clean 10 X 1 on the minute: 165 X 5, 170 X 5

Press 5s: 105 X 5, 125 X 5, 145 X 6 @ RPE 10

DL 5s: 275 X 5, 315 X 5, 355 X 7 @ RPE 9

Squat up to 245 X 5 @ RPE 8

Finished with reverse hypers 2 x 10

[Eduardo Chile]

I'll be very interested in your write up of Texas Strength systems power rack. That is one of the companies I am considering to get one from in the future.

Great pressing and deadlifting.

[Chris Wood]

Eduardo:

I ordered an unpainted rack with the drop in bench, fat/regular pull-up bar, and extra J-hooks for $1185 delivered to my door (delivery was about $300). I'll post my thoughts (and some pics) when I have it the rack up.

Thanks for the encouragement!