Chris' 531/OL/etc.

[Chris Wood]

WU: Active ROM

Squat 3 x 5: 290 X 3 X 5

Press 3 x 5: 130 x 3 x 5

PC 5 X 3: 145 X 5 X 3

Finished w/kroc rows 25/side w/24kg KB

[Chris Wood]

WU: Lots o' squats, active ROM

Squat 3 X 5: 295 X 3 x 5

BP 3 x 5: 195 X 3 x 5

DL 1 X 5: 355 X 1 X 5

Pretty good day. Reps were all solid.

[Chris Wood]

WU: Row, agile eight/active ROM

Squat 3 X 5: 300 X 3 X 5 - finally hit the 300 X 5 barrier!

Press 3 X 5: 135 X 3 X 5 - strong reps

PC 5 X 3: 155 X 5 X 3

Goofed around with chins, tire flips, reverse hypers to finish. Milk, steak, squash & asparagus PWO.

[Chris Wood]

WU: Squats, active ROM

Squat 3 X 5: 305 X 2 X 5, 310 X 1 X 5

BP 3 X 5: 205 X 3 X 5

DL 1 x 5: 370 X 1 X 5

Finished with kroc rows 65 lb x 21/side

[Chris Wood]

WU: Active ROM, squat WU

Squat 5 X 3: 315 X 5 X 3 - will keep it here for 3 X 5 next session

Press 3 X 5: 140 X 3 X 5

PC 5 X 3: 165 X 5 X 3

[Chris Wood]

WU: Agile eight, active ROM

Squats: Warmed up to 305 X 1, felt like death after poor sleep and tequila. Decided to skip it.

BP 3 x 5: 210 X 3 X 5

DL 1 X 5: 380 X 1 x 3 - no chalk, grip failed me.

Horrible day. Time for some good sleep, stretching, and eating before Saturday.

[Chris Wood]

Skipped Saturday in favor of eating and sleeping.

WU: Agile eight, active ROM

Squat 3 X 5: 305 X 3 X 5 - a little slow on last rep sets 2-3, overall pretty decent after hitting a brick wall last week.

Press 3 X 5: 145 X 5, 5, 4 - bar speed not bad until 3rd set. Will keep it here for Friday.

PC 5 x 3: 165 x 5 X 3 - a couple of shaky reps with @Fit-like elbows and early arm bend, but decent overall given I was pressed for time (about 60-90s rest per set). Will see how I feel on Friday.

[Chris Wood]

WU: Row, foam rolling, active ROM

Squat 3 x 5: 310 X 3 X 5 - last set was a struggle with last 1-2 reps.

BP 3 X 5: 215 X 3 X 5 - again, last set was a struggle with last rep.

DL 1 x 5: 375 X 1 X 5

[Chris Wood]

WU: Row, agile eight/active ROM

Squat 5 X 3: 325 x 5 X 3

Press 3 X 5: 150 X 5, 4, 4 - slow bar speed

PC 5 X 3: 170 X 5 X 3

[Chris Wood]

Deloading this week and going back to 531 for a while to keep going on strength while adding some conditioning work/accessory work. SS has been great, and I probably have some linear progression left, but 531 is more time-efficient for me and my schedule.

WU: Jump rope 300 singles., active ROM

Press 3 X 5: 65, 85, 105

Accessory work:

• Unweighted pul-ups 3 X 6
• Barbell push-ups 3 X 15

5:00 KB snatches @ 16 kg