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Jwood's Chaos and Pain Adventure

Starting next week or possibly the week after I am going to try to do the chaos and pain workout, not really sure of what I am getting myself into but here goes.

Each workout will consist of one squat, one push, and one pull exercise done MWF.

Squat-
Back Squat-with bands
Front Squat
Zercher Squat-with bands
Squats for time

Pull
Clean and Press
Power/Hang clean
Pullups
Snatches
Shrug/High Pull
Deadlifts-bands, deficit, rack pulls, trap bar, sumo,
Good mornings
Snatches

Push
Bench Press-bands, incline, decline, close grip
Push presses/jerk
Military Press
Dips

I will be doing either singles, doubles, or triples with each of these exercises and will shoot for 15-30 reps ex 10x3 for bench press and I will try to do at least 87% of my max for the working sets.

On off days, I will be doing arm work for high reps,abs, calves, working on snatches and some kettlebell work. Something called the bear, will explain if I ever do it.

On some days I will throw in some dynamic effort work to keep explosion, but I think I will be building a lot of explosion through this program. I am looking for some input on other exercises to do, especially squat variations???

im excited for this. you paving the way for people on this site on new programs.

1st it was sheiko (sp) now C & P.

i very well may end up doing this sometime, based off how you like it.

Good luck, it looks like a great plan

Quote:

Originally Posted by kman025 (Post 18816)

Really I just get bored and I like to find ways to push myself as hard as I can. And when I get bored on a program I know I am not giving it my all. I like to experiment, I am still searching for the perfect program.

When the weather gets nice I will also do some sandbag stuff on off days

Quote:

Originally Posted by jwood (Post 18815)

Starting next week or possibly the week after I am going to try to do the chaos and pain workout, not really sure of what I am getting myself into but here goes.

I am in.

Squat-
Back Squat-with bands
Front Squat
Zercher Squat-with bands
Squats for time
Box Squat
Overhead Squats
Good Morning Squats

Pull
Clean and Press
Power/Hang clean
Pullups
Snatches
Shrug/High Pull
Deadlifts-bands, deficit, rack pulls, trap bar, sumo,
Good mornings
Snatches
Rows

Push
Bench Press-bands, incline, decline, close grip
Push presses/jerk
Military Press
Dips

Thanks guys!!!

Much appreciated.

In like Flynn.

Quote:

Originally Posted by jwood (Post 18815)

On some days I will throw in some dynamic effort work to keep explosion, but I think I will be building a lot of explosion through this program. I am looking for some input on other exercises to do, especially squat variations???

High Box Squats.
Rack/pin squats from various heights. Those could get weighty real fast.

First day of chaos and pain, it was awesome!!!

Bench Press 15x1
With fat gripz
295x3x1
285x1x1
275x1x1
255x2x1

Without fat gripz
255x2x1
275x5x1

Pendlay rows
10x3x235

Front Squats ATG
185x10x1

This workout was a lot of fun and I can see what it is called chaos and pain, the heavy singles of bench were a killer, 10x3 is not as bad but i am still getting used to front squats, tomorrow will be a light day, probably high rep arms and abs

Looks solid Jwood. How many days a week will be heavy workouts?

nice job man. big numbers

tonight i have to work out at home which means no squats (so i still wont be getting a real C&P workout). its pissing me off, but i think ill just do squats tomorrow in addition to tomorrows light workout.