Chris' 531/OL/etc.

[Chris Wood]

After a long time lurking on the CA site, I'm taking the plunge of keeping a training log here. I started with CF about 4 years ago, with great results for a relatively unconditioned trainee. Over the past 2 years, though, I've learned the hard way the effects of excessive metcon. As I've transitioned away from CF over the past year, I've developed some serious training ADD w/r/t strength/power. With that in mind, I'm going to stick with a 531 program similar to that posted on Robb Wolf's blog.

Age 38
5'11"
BW 185 lb
BF unknown

Press 165
DL 415
HBBS 335
CJ 205
Snatch 140

Major goals: 2X BW BS, 2.5X BW DL, BW press, BW snatch and 100+kg CJ

Here's the template

Mon: Press 531, dip/pull-ups, short conditioning work
Tues: Snatch singles on the min X 10+min, DL 531, OHS DE work
Thurs: Incline BP 531, PP on the min X 10 min, BB row, short conditioning
Fri: BS 531, CJ singles on the min X 10+ min, FS DE work


We'll see how this goes, starting low and moving slow.

[Chris Wood]

First day of 531 after 2 weeks off. Should be fun. I'm not pushing past 5 reps today/tomorrow.

WU: Row 2:00, active ROM/foam rolling

Incline BP 531: 135 X 5, 145 X 5, 155 X 5

Accessory work:

• PP triples on the min X 10 min @ 135
• Pendlay rows X 16 @ 135

Cash-out:

• 4 rounds of: box jumps X 3, incline sit-up X 16 (2020 tempo)
• Box jumps @ 30, 32, 34, 36" each round

[Chris Wood]

Post-overnight shift with ~ 7 hrs sleep. Hip flexors are really tight today after sit-ups yesterday.

WU: Row 2:00, agile eight WU, goblet squats

BS 531: 205, 215, 225 X 5. No belt/sleeves. Meh.

Accessory work:

• PC + Jerk singles on the min X 10 min @ 145
• FS doubles X 8 sets, 1 min rest

Felt good on accessory work. Stretching/recovery will be in order tomorrow.

[Chris Wood]

1st real week of 531

WU: row 2:00, foam roll/active ROM

Press 531: 115 X 5, 120 X 5, 125 X 7

Accessory work: Strict chin-ups/1 min rest: 10, 6, 5

Conditioning: 3 rounds 250m row/20 push-ups ~ 6 min (I've gotten fat and slow)

[Chris Wood]

WU: Jump rope, CFWU X 2, active ROM

OL: Snatch singles on the min X 15 min @ 100

Clean DL 531: 235 X 5, 255 X 5, 275 X 8

Accessory: Back extensions 3 X 20

[Chris Wood]

WU: Row 2:00, active ROM/foam rolling

Incline Press 531: 135 X 5, 145 X 5, 155 X 7

Accessory work:

• Pendlay rows X 21 @ 135
• PP triples on the min X 10 min @ 140

Cash-out: GHD sit ups/GHR - 3 x 12/3 x 12

[Chris Wood]

Work schedule, sleep hosed me again. That and a buttload of Sri Lankan food, beer, and pizza. I weighed in at a husky 195 today. I've not been that heavy in about 4+ years.

WU: Row 2:00, foam rolling, shoulder mobility, active ROM

Press 531: 115 X 5, 120 X 5 125 X 7

Accessory work: Weighted chins 3 x 5 @ 25 lb

Conditioning: 4 rounds of 115 lb barbell bear in ~ 8:00. Ugh.

[Chris Wood]

WU: Jump rope X 2:00, foam rolling, Burgener/snatch WU

OL: Snatch singles on the min X 15 min @ 105

Clean DL 531: 235 X 5, 255 X 5, 275 X 11 (w/belt)

Conditioning:

• AMRAP in 12:00
• 3 power snatch/6 ring rows/9 KTE
• 6 rounds w/95 lb PS, elevated rows (body paralllel)

[Chris Wood]

WU: DJ complex E - 8 reps w/empty bar X 3, shoulder mobility/ROM

Incline BP 531: 135 X 5, 145 X 5, 155 X 8

Accessory:

• Pendlay rows 145 lb X 16
• PC + 3 PP on the min X 10 min @ 145

Cash-out: DJ complex A 3 reps - 45, 65, 95, 115, 135 lb

[Chris Wood]

WU: DJ complex A X 3 with empty bar, squat WU

BS 531: 205 x 5, 215 X 5, 225 X 9

Accessory: DE FS doubles on the min X 8 min @ 185

No time for C&J/conditioning today. Will try to squeeze something in tomorrow night after the kids go to bed.