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Eduardo Chile
11-19-2010, 11:11 AM
Hey all,

I've decided I'm going to start keeping on a log on here. I like the sense of community and knowledgeable members.

Background:
I've been a baseball player all of my life. I played high school baseball, college baseball and spent a year in the minors.

Since I've stopped playing I'm now into jiu-jitsu and into strength training. I have been doing jiu-jitsu now for three years, and plan to continue practicing for many years to come. I have done programs like bill starr's 5 X 5, wendler's 5/3/1, some westside and RTS. I'm interested in potentially doing a Sheiko program and see how I handle the high volume.

I'm very busy with work, and I work basically everyday so I may not be the best at updating my log on a daily basis.

Stats:
6'0"
220 ish lbs

Lifts:
Estimated maxes
Bench - 270
Squat - 385
Deadlift - 405 (way too low)
Clean - 215
Press - 180
Coc Gripper - can close the two for a few reps

Goals -
350 plus clean
Have a total in the CMS category
Achieve a black belt in jiu-jitsu

Eduardo Chile
11-19-2010, 11:12 AM
Current lifting cycle - RTS style

6 weeks long

4 weeks of volume

2 weeks of intensity

Week 1 - 6 @ 7-8

Week 2 - 6 @ 8-9

Week 3 - 5 @ 8-9

Week 4 - 5 @ 9-10

Week 5 - 3 @ 8-9

Week 6 - 2 @ 9-10



Monday

Squat

Bench

Good Mornings

Ab



Tuesday

Clean

Push Press

Deficit Deadlifts

Pull-ups



Thursday

Hang Power Cleans

3 ct Pause Bench

1-Board Bench

Abs



Friday

Deadlift

Press

ATG Squats

Dynamic Rows

Eduardo Chile
11-19-2010, 11:13 AM
TRAC: Stress High-8/Bal/CNS Very Good-7/Adaptive Reserve Good-8

Started the new cycle. Going to try and get more volume.

I'm also excited I might have a workout partner soon.

Was hoping to get another set in with the squats but I hit the RPE Stop.

I seem to be able to grind out more reps on the squat then the bench. I'm not sure if this is normal for others.

On the bench I focused on pulling the bar apart and it really made a big difference on the warmups, but had less of an effect in the work sets. The way it felt I could not get this same feeling on heavier weight.

Good mornings felt horrible on the first rep of the set and then got easier as I became accustomed to the movement. It made it a bit awkward to rate the sets.

Abs
Kneeling Ab Wheel
3 sets of 10

Planks
2 sets of 45 seconds


Week 7
Day 1 - 11/8/10
Low Bar Squat - 1RM: 390 lbs
265 lbs x 6 reps x 1 sets @ 7 RPE - 68% of 1RM
265 lbs x 6 reps x 1 sets @ 7.5 RPE - 68% of 1RM
265 lbs x 6 reps x 1 sets @ 8 RPE - 68% of 1RM

Bench - 1RM: 257 lbs
175 lbs x 6 reps x 1 sets @ 7 RPE - 68% of 1RM
175 lbs x 6 reps x 1 sets @ 7.5 RPE - 68% of 1RM
175 lbs x 6 reps x 1 sets @ 7.5 RPE - 68% of 1RM
175 lbs x 6 reps x 1 sets @ 8 RPE - 68% of 1RM

Good Morning - 1RM: 242 lbs
135 lbs x 8 reps x 1 sets @ 6 RPE - 56% of 1RM
155 lbs x 8 reps x 1 sets @ 7 RPE - 64% of 1RM
155 lbs x 8 reps x 1 sets @ 7 RPE - 64% of 1RM

Eduardo Chile
11-19-2010, 11:14 AM
TRAC: Stress Low-1/Sym/CNS Good-6/Adaptive Reserve Good-8

I have not used the push press as a main exercise before so this will hopefully amount to some good gains.

The cleans were moving at a good speed, but technique is still all over the place at times. I hope to have some time to watch some videos on form.

Deficit deads are new to me so I started off light this week and will likely have another light week before I start trying to crank up the weight.

I'm going to try to increase the total amount of pullups I do each week. So this week I did 16 and next week I plan to increase by 4.

I went to no gi jiu-jitsu and grappled with two really good guys. Grappled a total of twenty minutes and I was very exhausted after the experience. Learned some good moves and using the knee in between the legs to pass. It is crucial to control the same side arm to prevent the guy from turning into you. Having the opposite side underhook helps out as well. A good defense to this pass seems to be getting out to the side of your opponent and going for a single leg. He should try and push your head and pull the leg out, but this is a neutral position.


Week 7
Day 2 - 11/9/10
Clean - 1RM: 214 lbs
165 lbs x 3 reps x 1 sets @ 7 RPE - 77% of 1RM
165 lbs x 3 reps x 1 sets @ 7.5 RPE - 77% of 1RM
165 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM

Push Press - 1RM: 199 lbs
135 lbs x 6 reps x 1 sets @ 7 RPE - 68% of 1RM
135 lbs x 6 reps x 1 sets @ 7 RPE - 68% of 1RM
135 lbs x 6 reps x 1 sets @ 7.5 RPE - 68% of 1RM
135 lbs x 6 reps x 1 sets @ 8 RPE - 68% of 1RM

3 inch Deficit Deadlift - 1RM: 298 lbs
185 lbs x 8 reps x 1 sets @ 6 RPE - 62% of 1RM
185 lbs x 8 reps x 1 sets @ 6 RPE - 62% of 1RM
185 lbs x 8 reps x 1 sets @ 6.5 RPE - 62% of 1RM

Pullups - 1RM: 289 lbs
220 lbs x 5 reps x 1 sets @ 8.5 RPE - 76% of 1RM
220 lbs x 4 reps x 1 sets @ 8.5 RPE - 76% of 1RM
220 lbs x 4 reps x 1 sets @ 9 RPE - 76% of 1RM
220 lbs x 3 reps x 1 sets @ 9.5 RPE - 76% of 1RM

Eduardo Chile
11-19-2010, 11:23 AM
Stress Low-0/Para/CNS Good-5/Adaptive Reserve Good-8

I'm using the hang cleans to really work on getting good triple extension. I used this first week to get used to the exercise. Next week I will videotape and see how I look.

I found it very difficult to stay paused for three seconds on every rep. I guess I will need to train myself to stay patient and break lots of lifting habits.

The 1 board press is a lot different than the floor press and I find it easier to load the weight on with this one. I think it will be a good overload exercise and I'm curious to see how the bench will improve in this time period.

I went to no gi jiu-jitsu and had a good role with someone that used to wrestle. It was really back and forth and had a lot of tranisitions. I had a kimura locked in but couldn't finish it from side control. Also, I learned a new sweep from half guard. You use the shin at the elbow and underhook their leg and you can topple over your opponent. I then went with someone that used to be in the NFL, and he is technical and explosive. I was able to reverse some positions and avoid submissions for awhile but he finally got me. I know my strength comes into play when I can flip him from the mount. I need to improve my technique and get stronger to compete with him.


Week 7
Day 3 - 11/11/10
Hang Power Clean - 1RM: 175 lbs
135 lbs x 3 reps x 1 sets @ 7 RPE - 77% of 1RM
135 lbs x 3 reps x 1 sets @ 7 RPE - 77% of 1RM
135 lbs x 3 reps x 1 sets @ 7.5 RPE - 77% of 1RM
135 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM

3 ct Pause Bench - 1RM: 235 lbs
135 lbs x 6 reps x 1 sets @ 6 RPE - 57% of 1RM
160 lbs x 6 reps x 1 sets @ 7 RPE - 68% of 1RM
160 lbs x 6 reps x 1 sets @ 7.5 RPE - 68% of 1RM
160 lbs x 6 reps x 1 sets @ 7.5 RPE - 68% of 1RM
160 lbs x 6 reps x 1 sets @ 8 RPE - 68% of 1RM

1 Board Bench - 1RM: 269 lbs
135 lbs x 8 reps x 1 sets @ 6 RPE - 50% of 1RM
175 lbs x 8 reps x 1 sets @ 7.5 RPE - 65% of 1RM
175 lbs x 8 reps x 1 sets @ 8 RPE - 65% of 1RM

Eduardo Chile
11-19-2010, 11:23 AM
TRAC - No data

I followed Mike's advice on the deadlifts and I was surprised at the amount of volume I got in. I looked at the videos and it didn't look like an 8 on the last set but my lower back was getting tired and it took a lot of effort.

The press went well and I was happy with the volume.

I'm going to take it light on the ATG Squats until I feel more comfortable. I want to use it to supplement the olympic lifts, so I focused on trying to get down in the hole quickly. Hopefully this will have some carry over to the low bar squat and cleans.

I went real light on the dynamic rows since I felt like I got a good amount of work in for the week. I need to keep increasing my work capacity.


Week 7
Day 4 - 11/12/10
Deadlift - 1RM: 404 lbs
225 lbs x 6 reps x 1 sets @ 6 RPE - 56% of 1RM
275 lbs x 6 reps x 1 sets @ 7 RPE - 68% of 1RM
275 lbs x 6 reps x 1 sets @ 7 RPE - 68% of 1RM
275 lbs x 6 reps x 1 sets @ 7.5 RPE - 68% of 1RM
275 lbs x 6 reps x 1 sets @ 7.5 RPE - 68% of 1RM
275 lbs x 6 reps x 1 sets @ 8 RPE - 68% of 1RM

Press - 1RM: 177 lbs
95 lbs x 6 reps x 1 sets @ 6 RPE - 54% of 1RM
120 lbs x 6 reps x 1 sets @ 7 RPE - 68% of 1RM
120 lbs x 6 reps x 1 sets @ 7 RPE - 68% of 1RM
120 lbs x 6 reps x 1 sets @ 7.5 RPE - 68% of 1RM
120 lbs x 6 reps x 1 sets @ 8 RPE - 68% of 1RM

ATG Squat - 1RM: 289 lbs
185 lbs x 8 reps x 1 sets @ 7 RPE - 64% of 1RM
185 lbs x 8 reps x 1 sets @ 7.5 RPE - 64% of 1RM

Dynamic Row - 1RM: 225 lbs
135 lbs x 8 reps x 1 sets @ 6 RPE - 60% of 1RM
135 lbs x 8 reps x 1 sets @ 6 RPE - 60% of 1RM

Eduardo Chile
11-19-2010, 11:24 AM
Stress Low-4/Para/CNS Good-6/Adaptive Reserve Good-7

I think I'm having an episode of gout, but a very mild case. I need to up my water intake that's for sure.

As I do more volume it seems my TRAC begins to detoriate. I'm not sure if this is a good thing or a bad thing yet. Does this mean I'm forcing change upon my body at a good rate.

After watching some of Eric Talmant's DVD I've decided to start recording anything over 50% of my one rep max. Also, I'll be paying close attention to my number of lifts and it seems like I am severely low for what he recommends for the competitions.

Squats felt ok and I tried to have more speed on the descent, but failed at any significant load. I did it fine with 135 and ok with 185. Live and learn.

I was really happy with the bench and I'm hoping I get shoot getting 275 by the end of the year.

Good Mornings are a work in progress as I start to have a rounded back at the bottom. I hope to increase my ROM the more I do it.

Grip Work
Captains of Crush Grippers
Trainer - 10 X 1, 10 X 1, 10 X 1
#1 - 5 X 1, 5 X 1, 5 X 1
1.5 - 3 X 1, 3 X 1
2 - 2 X 1


Week 8
Day 1 - 11/15/10
Low Bar Squat - 1RM: 387 lbs
225 lbs x 5 reps x 1 sets @ 6 RPE - 58% of 1RM
275 lbs x 6 reps x 1 sets @ 8 RPE - 71% of 1RM
275 lbs x 6 reps x 1 sets @ 8.5 RPE - 71% of 1RM
275 lbs x 6 reps x 1 sets @ 8.5 RPE - 71% of 1RM
275 lbs x 6 reps x 1 sets @ 9 RPE - 71% of 1RM

Bench - 1RM: 268 lbs
135 lbs x 6 reps x 1 sets @ 6 RPE - 50% of 1RM
165 lbs x 3 reps x 1 sets @ 6 RPE - 62% of 1RM
185 lbs x 6 reps x 1 sets @ 7.5 RPE - 69% of 1RM
190 lbs x 6 reps x 1 sets @ 8 RPE - 71% of 1RM
190 lbs x 6 reps x 1 sets @ 8.5 RPE - 71% of 1RM
190 lbs x 6 reps x 1 sets @ 9 RPE - 71% of 1RM

Good Morning - 1RM: 258 lbs
135 lbs x 8 reps x 1 sets @ 6 RPE - 52% of 1RM
165 lbs x 8 reps x 1 sets @ 7 RPE - 64% of 1RM
165 lbs x 8 reps x 1 sets @ 7 RPE - 64% of 1RM

Eduardo Chile
11-19-2010, 11:25 AM
Stress Moderate-5/Sym/CNS Average-3/Adaptive Reserve Good-7

I felt a bit tired today and life has been stressful. Gotta keep on truckin'!

Cleans were tough and I had to really explode today. I had to jump violently but when I did I nailed the weight well.

I thought I was going to get 4 sets in with the way the first set felt, but fatigue badly on the last set.

I'm still not convinced on the value of deficit deadlift as the movement pattern is not exactly the same as the deadlift, but it has to be good for flexiblity. I think halting deadlifts would be of beter value.

I got twenty pullups today and this took more sets than I would have liked.

Grip Work
Captains of Crush Grippers
Trainer - 10 X 1, 10 X 1, 10 X 1
#1 - 5 X 1, 5 X 1, 5 X 1
1.5 - 3 X 1, 3 X 1
2 - 1 X 1, 1 X 1, 1 X 1

On my grip work I need to really used the thumb pad to set the gripper properly. Any other gripper users?



Week 8
Day 2 - 11/16/10
Clean - 1RM: 219 lbs
135 lbs x 3 reps x 1 sets @ 3 RPE - 62% of 1RM
175 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
175 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM
175 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM

Push Press - 1RM: 204 lbs
120 lbs x 3 reps x 1 sets @ 5.5 RPE - 59% of 1RM
145 lbs x 6 reps x 1 sets @ 8 RPE - 71% of 1RM
145 lbs x 6 reps x 1 sets @ 8.5 RPE - 71% of 1RM
145 lbs x 6 reps x 1 sets @ 9 RPE - 71% of 1RM

3 inch Deficit Deadlift - 1RM: 323 lbs
200 lbs x 8 reps x 1 sets @ 6.5 RPE - 62% of 1RM
200 lbs x 8 reps x 1 sets @ 7 RPE - 62% of 1RM

Pullups - 1RM: 278 lbs
220 lbs x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM
220 lbs x 4 reps x 1 sets @ 9 RPE - 79% of 1RM
220 lbs x 3 reps x 1 sets @ 8.5 RPE - 79% of 1RM
220 lbs x 3 reps x 1 sets @ 9 RPE - 79% of 1RM
220 lbs x 3 reps x 1 sets @ 9.5 RPE - 79% of 1RM
220 lbs x 3 reps x 1 sets @ 10 RPE - 79% of 1RM

Eduardo Chile
11-19-2010, 09:45 PM
TRAC: Stress Moderate-5/Sym/CNS Average-3/Adaptive Reserve Average-5

I like the hang cleans as they are really helping with the triple extension. I'm not sure if I'm doing them correctly but I do have some video of it.

I got a lot of sets in with the bench compared to a usual day. I like the 1 board as it provides an overload and prepares my CNS for higher weight. I'll see how this translates to my regular bench over the course of this cycle.

Grip Work
Captains of Crush Grippers
Trainer - 10 X 1, 10 X 1, 10 X 1
#1 - 6 X 1, 5 X 1, 10 X 1
1.5 - 5 X 1, 4 X 1, 4 X 1
2 - 2 X 1, 2 X 1, 1 X 1



Week 8
Day 3 - 11/19/10
Hang Power Clean - 1RM: 181 lbs
95 lbs x 3 reps x 1 sets @ 5.5 RPE - 52% of 1RM
115 lbs x 3 reps x 1 sets @ 6.5 RPE - 63% of 1RM
145 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
145 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
145 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
145 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM
145 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM

3 ct Pause Bench - 1RM: 239 lbs
135 lbs x 6 reps x 1 sets @ 6.5 RPE - 56% of 1RM
170 lbs x 6 reps x 1 sets @ 8 RPE - 71% of 1RM
170 lbs x 6 reps x 1 sets @ 8 RPE - 71% of 1RM
170 lbs x 6 reps x 1 sets @ 8.5 RPE - 71% of 1RM
170 lbs x 6 reps x 1 sets @ 9 RPE - 71% of 1RM

1 Board Bench - 1RM: 280 lbs
145 lbs x 8 reps x 1 sets @ 6.5 RPE - 52% of 1RM
185 lbs x 8 reps x 1 sets @ 8 RPE - 66% of 1RM
185 lbs x 8 reps x 1 sets @ 8.5 RPE - 66% of 1RM

Eduardo Chile
11-20-2010, 09:13 PM
TRAC: Stress Moderate-4/Sym/CNS Average-4/Adaptive Reserve Poor-4

I have had a hectic week and was not able to workout thusrday so it bumped my workouts back a day. Normally it's not a big deal but with thanksgiving coming up I'm gonna have to work out three days in a row, Mon-Weds next week due to this. Oh well, I compensated today with the bad trac and having to have to squat on Monday. I really need to work on eating better and getting more sleep.

Deadlifts felt and looked better than the past weeks, and I hope I'm on the right track. I hope to have a video up for critique soon.

The press got heavy quickly and I was hoping to get 4 to 6 sets but I hit my fatigue.

I want to use the ATG squats to supplement the clean and athletism in general. I'm trying to get into the hole faster and hopefully it translates into the low bar squat as well.

Coc Grip Work - Regular Closes with set
Trainer - X 10, 10, 10
1 - X 7, 6, 8
1.5 - X 5, 4
2 - X 2, 1


Week 8
Day 4 - 11/20/10
Deadlift - 1RM: 408 lbs
225 lbs x 6 reps x 1 sets @ 6 RPE - 55% of 1RM
290 lbs x 6 reps x 1 sets @ 8 RPE - 71% of 1RM
290 lbs x 6 reps x 1 sets @ 8 RPE - 71% of 1RM
290 lbs x 6 reps x 1 sets @ 8.5 RPE - 71% of 1RM
290 lbs x 6 reps x 1 sets @ 8.5 RPE - 71% of 1RM

Press - 1RM: 183 lbs
95 lbs x 6 reps x 1 sets @ 6 RPE - 52% of 1RM
115 lbs x 3 reps x 1 sets @ 6 RPE - 63% of 1RM
130 lbs x 6 reps x 1 sets @ 8 RPE - 71% of 1RM
130 lbs x 6 reps x 1 sets @ 8.5 RPE - 71% of 1RM
130 lbs x 6 reps x 1 sets @ 9 RPE - 71% of 1RM

ATG Squat - 1RM: 305 lbs
195 lbs x 8 reps x 1 sets @ 7 RPE - 64% of 1RM
195 lbs x 8 reps x 1 sets @ 7.5 RPE - 64% of 1RM

Dynamic Row - 1RM: 250 lbs
135 lbs x 8 reps x 1 sets @ 6 RPE - 54% of 1RM
155 lbs x 8 reps x 1 sets @ 6.5 RPE - 62% of 1RM
155 lbs x 8 reps x 1 sets @ 7 RPE - 62% of 1RM

Eduardo Chile
11-21-2010, 06:59 AM
Hang Power Clean 145 X 3 - Set 2 (http://www.youtube.com/watch?v=5FjaVVr3G94)

Hang Power Clean 145 X 3 Set 4 (http://www.youtube.com/watch?v=fkTsOx9_CoY)

Hoping someone can give me some critique on my form. Thanks

Kevin Shaughnessy
11-21-2010, 10:13 AM
Hang Power Clean 145 X 3 - Set 2 (http://www.youtube.com/watch?v=5FjaVVr3G94)

Hang Power Clean 145 X 3 Set 4 (http://www.youtube.com/watch?v=fkTsOx9_CoY)

Hoping someone can give me some critique on my form. Thanks

I'm hardly an expert and hopefully someone with more experience can chime in, but two things came to mind when watching you hang clean. First, your torso is pretty upright when you jump. A hang power clean is about explosive hip extension, so you dont want your hip already in near extension when you jump. The second thing was, why put the weight down and then pick it back up? Its not a big deal, but it seems a waste of energy when doing hang cleans.

Eduardo Chile
11-21-2010, 11:01 AM
Thanks for the advice on being too upright.

I put the weight down because I want to practice the first pull as well. I'm trying to use more knee extension and I need the reps. Otherwise I would just catch it and go bad to the hang with this weight.

Eduardo Chile
11-22-2010, 08:01 PM
TRAC: Stress Severe-9/Bal/CNS Good-6/Adaptive Reserve Poor-4

TRAC said not to do anything, but I decided to take the workout a bit on the light side.

I didn't kill myself on the squats, I would call the last set an easy 9. I am doing much better on not letting the weight take me forward. It only happened on a few reps. I read Mike's article on how he sets up for the squat. The cue that really helped me today was focusing on pushing my knees out from the beginning. It seemed to really allow my hips to go in the hole and stay with good posture.

I cut the bench a set short because of the TRAC and I plan to lift three days in a row. Form is getting better and today I really felt my traps go into the bench. Hope this translates into increased numbers.

The good mornings I believe are helping the squats. Also, now that my deadlift form is gettin on track it will probably have some carryover there too.

I went to jiu-jitsu tonight as well. Showed up late to class, but still got some grappling in. I went with people relatively new to it and helped them with positions and what they should do when they get in them. I haven't been able to go consistently for the past few weeks. I'm hoping to change that.

I grappled with a good purple belt and I keep doing better and better against him. One day I hope to pass his guard. He mentioned I was doing going with feints, but that I can't just stop at two. I need to do three, four etc to keep him guessing. Went with another blue belt and went light and tried to work technique. I got caught with an armbar from the judo headlock position. I had him go over the position with me and I liked it and might use it some.

A black belt went over some de la riva type guard sweeps. My favorite is controlling the outside arm and pushing the knee to make the opponent fall over. Some details I've been missing are using your leg on the thigh to make space for the leg to pass through. Control the trapped leg by grabbing the ankle or gi. Constantly push pull to get them off balance.




Week 9
Day 1 - 11/22/10
Low Bar Squat - 1RM: 392 lbs
195 lbs x 5 reps x 1 sets @ 6 RPE - 50% of 1RM
235 lbs x 4 reps x 1 sets @ 6.5 RPE - 60% of 1RM
265 lbs x 3 reps x 1 sets @ 7 RPE - 68% of 1RM
290 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM
290 lbs x 5 reps x 1 sets @ 8.5 RPE - 74% of 1RM
290 lbs x 5 reps x 1 sets @ 9 RPE - 74% of 1RM

Bench - 1RM: 270 lbs
135 lbs x 5 reps x 1 sets @ 6 RPE - 50% of 1RM
175 lbs x 3 reps x 1 sets @ 7 RPE - 65% of 1RM
200 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM
200 lbs x 5 reps x 1 sets @ 8.5 RPE - 74% of 1RM
200 lbs x 5 reps x 1 sets @ 8.5 RPE - 74% of 1RM

Good Morning - 1RM: 261 lbs
135 lbs x 7 reps x 1 sets @ 6 RPE - 52% of 1RM
175 lbs x 7 reps x 1 sets @ 7.5 RPE - 67% of 1RM
175 lbs x 7 reps x 1 sets @ 7.5 RPE - 67% of 1RM

Derek Simonds
11-23-2010, 06:26 AM
I just got caught up on your log. You are a squatting machine. I am not far off of your bench numbers so it will definitely be good to lift with you.

You coming tonight to earn your turkey at 5:00? Let me know call or email.

Eduardo Chile
11-23-2010, 07:23 PM
TRAC: Stress Moderate-3/Sym/CNS Average-4/Adaptive Reserve Average-5

Today I felt like I had an epiphany on the cleans. On a few reps I waited a long time for the jump and all of the sudden the weight was up high. I gotta learn to wait until it's comfortable, but I have to believe it will work.

The push press is a good exercise for full body coordination, and I can really feel it on reps I have good timing from quarter squat to the press.

I got 25 reps in with the pullups and hope this will translate well into a one rep max.

I got a long day planned tomorrow. I'm going to lift in the morning, go to work for a bit, go to jits, pack and then drive home to Miami.

Coc Set and Close

T - X 10, 10

1 - X 6

1.5 X 5

2 X 2

Blob 30 lifts

5 X 6


Week 9
Day 2 - 11/23/10
Clean - 1RM: 224 lbs
135 lbs x 2 reps x 1 sets @ 6 RPE - 60% of 1RM
165 lbs x 2 reps x 1 sets @ 7 RPE - 74% of 1RM
190 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM
190 lbs x 2 reps x 1 sets @ 8.5 RPE - 85% of 1RM
190 lbs x 2 reps x 1 sets @ 8.5 RPE - 85% of 1RM
190 lbs x 2 reps x 1 sets @ 9 RPE - 85% of 1RM

Push Press - 1RM: 209 lbs
130 lbs x 4 reps x 1 sets @ 6.5 RPE - 62% of 1RM
155 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM
155 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM
155 lbs x 5 reps x 1 sets @ 8.5 RPE - 74% of 1RM
155 lbs x 5 reps x 1 sets @ 9 RPE - 74% of 1RM

3 inch Deficit Deadlift - 1RM: 289 lbs
185 lbs x 7 reps x 1 sets @ 6 RPE - 64% of 1RM
185 lbs x 7 reps x 1 sets @ 6.5 RPE - 64% of 1RM

Pullups - 1RM: 292 lbs
225 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
225 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM
225 lbs x 4 reps x 1 sets @ 9.5 RPE - 77% of 1RM
225 lbs x 3 reps x 1 sets @ 9 RPE - 77% of 1RM
225 lbs x 3 reps x 1 sets @ 9.5 RPE - 77% of 1RM
225 lbs x 3 reps x 1 sets @ 9.5 RPE - 77% of 1RM
225 lbs x 3 reps x 1 sets @ 10 RPE - 77% of 1RM

Eduardo Chile
11-24-2010, 12:32 PM
TRAC: Stress Moderate-3/Sym/CNS Average-4/Adaptive Reserve Average-6

I got lots of hang power cleans in. I tried to not be as straight up during the setup and it felt easier to get a proper jump in.

The pause bench felt strong for the first few reps and a bit more difficult for the last two. I know this may sound normal but the rate was faster than usual. I did go straight for three days, and this is not a usual stress on the body.

The one board was more stress than I wanted to have but oh well, the speed really dropped on the last few reps.

I went to jiu-jitsu and got a good amount of grappling in. I learned a lot today. A few tips I want to remember are when I get a high side control I want to really focus on controlling the close shoulder with my knees so they can't turn in to me.

Another tip is when attacking the far side arm to use my shoulder to pin the arm down and then I can grab the hand with my hand and work submissions.

I had success today passing the guard using both hands on one leg. This prevents the person from being able to follow with their hips.

All in all I feel good about this week and even though things aren't ideal I still got my training in. Happy Thanksgiving to all and thanks for any help.


Week 9
Day 3 - 11/24/10
Hang Power Clean - 1RM: 182 lbs
95 lbs x 3 reps x 1 sets @ 5.5 RPE - 52% of 1RM
115 lbs x 3 reps x 1 sets @ 6 RPE - 63% of 1RM
135 lbs x 2 reps x 1 sets @ 6.5 RPE - 74% of 1RM
155 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM
155 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM
155 lbs x 2 reps x 1 sets @ 8.5 RPE - 85% of 1RM
155 lbs x 2 reps x 1 sets @ 8.5 RPE - 85% of 1RM
155 lbs x 2 reps x 1 sets @ 8.5 RPE - 85% of 1RM
155 lbs x 2 reps x 1 sets @ 9 RPE - 85% of 1RM

3 ct Pause Bench - 1RM: 243 lbs
135 lbs x 5 reps x 1 sets @ 6 RPE - 56% of 1RM
180 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM
180 lbs x 5 reps x 1 sets @ 8.5 RPE - 74% of 1RM
180 lbs x 5 reps x 1 sets @ 8.5 RPE - 74% of 1RM
180 lbs x 5 reps x 1 sets @ 9 RPE - 74% of 1RM

1 Board Bench - 1RM: 287 lbs
150 lbs x 7 reps x 1 sets @ 6 RPE - 52% of 1RM
195 lbs x 7 reps x 1 sets @ 8 RPE - 68% of 1RM
195 lbs x 7 reps x 1 sets @ 8.5 RPE - 68% of 1RM

Eduardo Chile
11-28-2010, 12:23 PM
TRAC: Stress Low-1/Sym/CNS Average-6/Adaptive Reserve Average-6

Long week between the traveling and trying to get my workouts in. But happy I got it in.

Deadlifts are feeling better but when I look at my videos I still see my upper back rounding out a bit. This happens more when the weight gets away from me. I need to pull the weight close to my shins more on every rep and put more air into my stomach.

The press went fine and I was hoping to get another set in but a 9 is a 9.

I was worried about the squats because my right knee was irritated but it went fine. Feel comfortable with this style of squat.

My goal is to just add weight every week on the rows and squats. I'm not too worried about it unless the RPE's get too high.

Next week I'm not sure if I'm going X 5 @ 9-10 or X 4 @ 8-9. Will see how I feel in the morning, if TRAC is good will go with the hard sets of 5's. Otherwise I'll go the less stressful route.


Week 9
Day 4 - 11/27/10
Deadlift - 1RM: 412 lbs
225 lbs x 5 reps x 1 sets @ 6 RPE - 55% of 1RM
275 lbs x 3 reps x 1 sets @ 6.5 RPE - 67% of 1RM
305 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM
305 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM
305 lbs x 5 reps x 1 sets @ 8.5 RPE - 74% of 1RM
305 lbs x 5 reps x 1 sets @ 8.5 RPE - 74% of 1RM

Press - 1RM: 182 lbs
135 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM
135 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM
135 lbs x 5 reps x 1 sets @ 9 RPE - 74% of 1RM

ATG Squat - 1RM: 306 lbs
155 lbs x 7 reps x 1 sets @ 5.5 RPE - 51% of 1RM
205 lbs x 7 reps x 1 sets @ 7.5 RPE - 67% of 1RM
205 lbs x 7 reps x 1 sets @ 7.5 RPE - 67% of 1RM

Dynamic Row - 1RM: 261 lbs
135 lbs x 7 reps x 1 sets @ 6 RPE - 52% of 1RM
175 lbs x 7 reps x 1 sets @ 7.5 RPE - 67% of 1RM
175 lbs x 7 reps x 1 sets @ 8 RPE - 67% of 1RM

Eduardo Chile
11-29-2010, 08:33 PM
TRAC: Stress Moderate-4/Bal/CNS Very Good-9/Adaptive Reserve Average-6

Workout went well. Pulled the trigger on a Pendlay bearing bar, and some kettlebells today. Also bought some stuff from spud inc since there were having a 50% of sale.

Also, got a reply from Dave Bates about Metabolic typing. I might head to Tampa to get more info this weekend.

I got less sets than I would have wanted, but TRAC isn't doing so well so I'm pushing it. I went the easier route with sets of 4 at 8-9 this week given the stress from trac.

Squats are doing better with speed in the descent and less forward lean on the way up.

Bench was heavier on the first set than the second set. I'm not sure if a 30 pound jump is too much. I may try to avoid it next time.

Coc Grippers - Set and Close
Trainer - X 10
#1 - X 10
#2 - X 4, X 2, X 2

Blob 35 lifts
X 5, X 5

Glute Ham Abs
X 10, X 10


Week 10
Day 1 - 11/29/10
Low Bar Squat - 1RM: 396 lbs
225 lbs x 5 reps x 1 sets @ 6 RPE - 57% of 1RM
275 lbs x 3 reps x 1 sets @ 7 RPE - 69% of 1RM
305 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
305 lbs x 4 reps x 1 sets @ 8.5 RPE - 77% of 1RM
305 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

Bench - 1RM: 273 lbs
140 lbs x 7 reps x 1 sets @ 6 RPE - 51% of 1RM
180 lbs x 4 reps x 1 sets @ 6.5 RPE - 66% of 1RM
210 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
210 lbs x 4 reps x 1 sets @ 8.5 RPE - 77% of 1RM
210 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

Good Morning - 1RM: 272 lbs
135 lbs x 7 reps x 1 sets @ 6 RPE - 50% of 1RM
185 lbs x 7 reps x 1 sets @ 8 RPE - 68% of 1RM
185 lbs x 7 reps x 1 sets @ 8 RPE - 68% of 1RM

Eduardo Chile
12-01-2010, 02:32 PM
TRAC: Stress Moderate-3/Sym/CNS Average-3/Adaptive Reserve Average-6

Cleans were a blast. I attempted to do this weight for doubles but failed on either the first attempt or the second one of the set. My best one was my last rep. I think heavier weight helps my form since I can't do a reverse curl or anything like that.

The push presses were heavy at lockout but I felt I had good explosion off the shoulders.

I couldn't finish the workout in the morning so I had to do the deadlifts and pullups after jiu-jitsu.

I went back to my old style of deadlifts where my feet are shoulder width apart and from the video it seemed my back was straighter than with narrower feet. I still kept my hip low

On pullups I seem to always be able to do sets of three at the end with little rest in between sets. I hope this volume will translate into higher weight used.

I did bjj at night and I could feel the layoff a bit. I went two ten minute matches, and I was exhausted. Learned some cool half guard sweeps. One of them is when you get half a butterfly hook, you get under the guys leg and use the other arm as deep as you can on his back. You fall onto your back and use the hook to flip the guy off and take side control. I need to use this more often. Also I need to start using a stiff arm on the legs when I'm in half guard and then shrimping, that way they can't follow me and I create space.


Week 10
Day 2 - 11/30/10
Clean - 1RM: 216 lbs
135 lbs x 3 reps x 1 sets @ 6 RPE - 63% of 1RM
165 lbs x 2 reps x 1 sets @ 7 RPE - 77% of 1RM
185 lbs x 2 reps x 1 sets @ 8 RPE - 86% of 1RM
205 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
205 lbs x 1 reps x 1 sets @ 9.5 RPE - 95% of 1RM
205 lbs x 1 reps x 1 sets @ 9.5 RPE - 95% of 1RM
205 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM

Push Press - 1RM: 214 lbs
135 lbs x 4 reps x 1 sets @ 6.5 RPE - 63% of 1RM
165 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
165 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
165 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

3 inch Deficit Deadlift - 1RM: 311 lbs
185 lbs x 7 reps x 1 sets @ 6 RPE - 60% of 1RM
205 lbs x 7 reps x 1 sets @ 7 RPE - 66% of 1RM

Pullups - 1RM: 286 lbs
220 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
220 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM
220 lbs x 4 reps x 1 sets @ 9.5 RPE - 77% of 1RM
220 lbs x 3 reps x 1 sets @ 9 RPE - 77% of 1RM
220 lbs x 3 reps x 1 sets @ 9 RPE - 77% of 1RM
220 lbs x 3 reps x 1 sets @ 9.5 RPE - 77% of 1RM
220 lbs x 3 reps x 1 sets @ 9.5 RPE - 77% of 1RM
220 lbs x 3 reps x 1 sets @ 9.5 RPE - 77% of 1RM

Eduardo Chile
12-02-2010, 08:13 PM
TRAC: Stress Moderate-4/Sym/CNS Good-5/Adaptive Reserve Average-6

I went to jiu-jitsu class 12/1. It was a fun class and we went over some spider guard moves.

We practiced having both legs on the biceps and making sure you control the opposite arm when the opponent tries to move to a side. The other leg can be free and can push the hip, knee or hook a leg. You can triangle the opponent from both legs on the biceps, just quickly pull one leg in and then shoot it behind the arm and raise the hips. We went over a guard pass as well. You need to control the pant legs and using a grip closest to the ankle on the pant leg seems to work best. You step forward to get the foot off the biceps and then turn the wrists in and step back and put the legs down to the mat.

I then grappled four matches, and I didn't really go hard at all and just worked positions. I just worked up a good sweat, each match was 5 minutes a piece.

Eduardo Chile
12-02-2010, 08:24 PM
TRAC: Stress Low-0/Para/CNS Average-4/Adaptive Reserve Average-6

The hang power cleans are really helping the triple extension. Also I need to concentrate on keeping the bar close to my body to help with the catch. I feel I can use my body better as a unit with these lifts.

The pause bench felt strong out of the bottom and I think I may even benefit from 5 second pause bench. I tried to take in a nice breath in between reps to help out with exhaustion. I feel I did a good amount of work for me.

The 1 board was slow but I will attribute this to fatigue as I could still get all 7 reps each time.

Coc Grippers - Set and Close
Trainer - X 10
#1 - X 10
#2 - X2, X2, X2, X1

Sledgehammer - Overhead Lever - 6 lbs - 20 in from bottom (top of hand)
X 10
X 10
X 10

Glute Ham situps
BW X 10, X 10


Week 10
Day 3 - 12/2/10
Hang Power Clean - 1RM: 188 lbs
95 lbs x 3 reps x 1 sets @ 5.5 RPE - 51% of 1RM
115 lbs x 3 reps x 1 sets @ 6.5 RPE - 61% of 1RM
135 lbs x 3 reps x 1 sets @ 7 RPE - 72% of 1RM
165 lbs x 2 reps x 1 sets @ 8.5 RPE - 88% of 1RM
165 lbs x 2 reps x 1 sets @ 9 RPE - 88% of 1RM
175 lbs x 2 reps x 1 sets @ 9.5 RPE - 93% of 1RM
175 lbs x 2 reps x 1 sets @ 9.5 RPE - 93% of 1RM
175 lbs x 2 reps x 1 sets @ 9.5 RPE - 93% of 1RM
175 lbs x 2 reps x 1 sets @ 10 RPE - 93% of 1RM

3 ct Pause Bench - 1RM: 247 lbs
135 lbs x 6 reps x 1 sets @ 6 RPE - 55% of 1RM
165 lbs x 4 reps x 1 sets @ 7 RPE - 67% of 1RM
190 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
190 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
190 lbs x 4 reps x 1 sets @ 8.5 RPE - 77% of 1RM
190 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

1 Board Bench - 1RM: 293 lbs
155 lbs x 7 reps x 1 sets @ 6 RPE - 53% of 1RM
205 lbs x 7 reps x 1 sets @ 8.5 RPE - 70% of 1RM
205 lbs x 7 reps x 1 sets @ 9 RPE - 70% of 1RM

Derek Simonds
12-03-2010, 03:55 AM
Nice work on the pause bench sets. That is a lot of work.

Eduardo Chile
12-03-2010, 08:42 PM
TRAC: Stress Moderate-2/Sym/CNS Very Good-7/Adaptive Reserve Good-7

TRAC has improved since I'm not doing sets of 5 and 6 anymore. I wonder if this means I just need to do more volume since it stresses my body a lot versus an intensity phase.

I did the deadlifts and I tried to quickly pop into the deadlift position and come up. I notice most strong deadlifters do this. Man, what a big difference this makes. I could have gone heavier but my back was rounding doing this. I need to keep practicing this method and it will pay off.

The first rep on the press was a heavy 8 but it is still a PR.

I was really low on the atg squats today and I am able to dip down a lot better than before.

My pendlay bar came in and so did the kettlebells I ordered, 12 kg, 16 kg and 24 kg. I also got a neck harness, dip belt, and sled with attachments. Merry Christmas to me! Black Friday sales rocked.

Coc- Set and Grip
Trainer - X 10
#1 - X 10
#2 - X 3, X 2, X 2


Week 10
Day 4 - 12/3/10
Deadlift - 1RM: 416 lbs
225 lbs x 5 reps x 1 sets @ 6 RPE - 54% of 1RM
275 lbs x 4 reps x 1 sets @ 7.5 RPE - 66% of 1RM
320 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
320 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
320 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
320 lbs x 4 reps x 1 sets @ 8.5 RPE - 77% of 1RM
320 lbs x 4 reps x 1 sets @ 8.5 RPE - 77% of 1RM

Press - 1RM: 188 lbs
95 lbs x 6 reps x 1 sets @ 6 RPE - 50% of 1RM
120 lbs x 4 reps x 1 sets @ 7 RPE - 64% of 1RM
145 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
145 lbs x 4 reps x 1 sets @ 8.5 RPE - 77% of 1RM
145 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

ATG Squat - 1RM: 321 lbs
185 lbs x 7 reps x 1 sets @ 6 RPE - 58% of 1RM
215 lbs x 7 reps x 1 sets @ 7.5 RPE - 67% of 1RM
215 lbs x 7 reps x 1 sets @ 7.5 RPE - 67% of 1RM

Dynamic Row - 1RM: 264 lbs
135 lbs x 7 reps x 1 sets @ 6 RPE - 51% of 1RM
185 lbs x 7 reps x 1 sets @ 8.5 RPE - 70% of 1RM

Eduardo Chile
12-09-2010, 09:07 AM
TRAC: Stress Severe-10/Sym/CNS Good-6/Adaptive Reserve Average-5

This one of those workouts that had to be done quickly. TRAC shows high stress but not from workouts.

I've had some things come up out of my control and could not workout until weds this week. I want to still get all of my workouts in for the week tho. I figure I'll just work up to a triple at a 9 and call it a day this week. I'll get back on it hopefully next week.

I pulled a muscle in my back on the squats as well. Nothing major but frustrating. It didn't affect my lifts but it did affect my mobility.

Coc Set and Close
Trainer - X 10
#1 - X 5, X 5
#2 - X 3, X 3

Blob 35 lifts
X 6


Week 11
Day 1 - 12/8/10
Low Bar Squat - 1RM: 388 lbs
225 lbs x 4 reps x 1 sets @ 6.5 RPE - 58% of 1RM
275 lbs x 3 reps x 1 sets @ 7 RPE - 71% of 1RM
305 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
330 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

Bench - 1RM: 271 lbs
140 lbs x 6 reps x 1 sets @ 5.5 RPE - 52% of 1RM
175 lbs x 3 reps x 1 sets @ 6 RPE - 65% of 1RM
205 lbs x 3 reps x 1 sets @ 7.5 RPE - 76% of 1RM
230 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

Good Morning - 1RM: 272 lbs
135 lbs x 6 reps x 1 sets @ 5.5 RPE - 50% of 1RM
185 lbs x 6 reps x 1 sets @ 7 RPE - 68% of 1RM

Eduardo Chile
12-10-2010, 09:57 AM
TRAC: Stress High-7/Sym/CNS Poor-1/Adaptive Reserve Poor-4

Used my pendlay bar for the first time today. It was magical. I've never gripped a 28 mm bar and comparing it to my jesup bar is just not fair. Also the spin had a nice feel and collars didn't rattle. When I dropped my cleans the bar was quiet and didn't bounce anywhere near as much.

I cleaned 205 today for a double for the first time and felt I had more, but I'm taking this week easy. The bar helped my grip and made the cleans easier.

The push press felt good at 185, and this might be due to the low volume of the cleans.

I still feel my back rounding on the deadlifts and will really focus on flexibility.

The higher volume on the pullups helped out the weighted pullups some and got a few sets with a 25 lb plate around me.

Coc Grippers - Set and Close
T - X 10
1 - X 10
2 - X 3, X 2

Blob 35 lifts
X 6



Week 11
Day 2 - 12/9/10
Clean - 1RM: 228 lbs
135 lbs x 3 reps x 1 sets @ 6 RPE - 59% of 1RM
165 lbs x 2 reps x 1 sets @ 7 RPE - 72% of 1RM
185 lbs x 2 reps x 1 sets @ 7.5 RPE - 81% of 1RM
205 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM

Push Press - 1RM: 218 lbs
135 lbs x 3 reps x 1 sets @ 6.5 RPE - 62% of 1RM
165 lbs x 3 reps x 1 sets @ 8 RPE - 76% of 1RM
185 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

3 inch Deficit Deadlift - 1RM: 331 lbs
185 lbs x 6 reps x 1 sets @ 6.5 RPE - 56% of 1RM
225 lbs x 6 reps x 1 sets @ 7 RPE - 68% of 1RM

Pullups - 1RM: 294 lbs
250 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
250 lbs x 3 reps x 1 sets @ 9.5 RPE - 85% of 1RM
250 lbs x 3 reps x 1 sets @ 10 RPE - 85% of 1RM

Eduardo Chile
12-11-2010, 05:11 AM
TRAC: Stress Moderate-4/Sym/CNS Good-6/Adaptive Reserve Poor-4

Got this workout done quickly. Trying to get work and other stuff in order in the mean time.

Happy with the progress on the hang cleans. I had more in the pause bench but taking it easy. Never thought I'd be approaching anything near 300 in a bench exercise for awhile. Feels good to see that number there.

CoC Grippers Set and Close
T- X 10
1 - X 10
2 - X 3, X 2, X 3

Had a really good set on the last set. The gripper was resting past my thumb pad and did not slide during the sets.

Sledgehammer Front lever - 18 inches from bottom
X 8
X 8
X 8


Week 11
Day 3 - 12/10/10
Hang Power Clean - 1RM: 206 lbs
115 lbs x 2 reps x 1 sets @ 5.5 RPE - 56% of 1RM
135 lbs x 2 reps x 1 sets @ 6.5 RPE - 66% of 1RM
165 lbs x 2 reps x 1 sets @ 7.5 RPE - 80% of 1RM
185 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM

3 ct Pause Bench - 1RM: 247 lbs
135 lbs x 5 reps x 1 sets @ 6 RPE - 55% of 1RM
165 lbs x 3 reps x 1 sets @ 6.5 RPE - 67% of 1RM
185 lbs x 3 reps x 1 sets @ 7 RPE - 75% of 1RM
210 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

1 Board Bench - 1RM: 295 lbs
155 lbs x 6 reps x 1 sets @ 6 RPE - 53% of 1RM
215 lbs x 6 reps x 1 sets @ 8.5 RPE - 73% of 1RM

Eduardo Chile
12-12-2010, 11:08 AM
TRAC: Stress High-7/Sym/CNS Average-4/Adaptive Reserve Poor-3

TRAC has gone from bad to worse. I haven't had a good night's rest in over a week now. Took it easy today.

I feel strong in the deadlifts but my back is still rounding. I need to fix this pronto.

I need to address the force curve issue with the press. 165 should have been a 9 if it was. I'll do more intensity with the press.

The ATG squats were easy and flexibility must have improved over the five weeks because I can go butt to calves easily now.

Coc Grippers - Set and Close
Trainer - X 10
#1 - X 8
# 2 - X 4, X 3, X 3, X 3

Blob 35 Lifts
X 5, X 5, X 5


Week 11
Day 4 - 12/11/10
Deadlift - 1RM: 434 lbs
225 lbs x 4 reps x 1 sets @ 6 RPE - 52% of 1RM
275 lbs x 3 reps x 1 sets @ 6.5 RPE - 63% of 1RM
325 lbs x 3 reps x 1 sets @ 7.5 RPE - 75% of 1RM
360 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM

Press - 1RM: 183 lbs
95 lbs x 6 reps x 1 sets @ 5.5 RPE - 52% of 1RM
125 lbs x 5 reps x 1 sets @ 7 RPE - 68% of 1RM
145 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
165 lbs x 3 reps x 1 sets @ 10 RPE - 90% of 1RM

ATG Squat - 1RM: 331 lbs
185 lbs x 6 reps x 1 sets @ 6 RPE - 56% of 1RM
225 lbs x 6 reps x 1 sets @ 7 RPE - 68% of 1RM

Dynamic Row - 1RM: 281 lbs
205 lbs x 6 reps x 1 sets @ 8.5 RPE - 73% of 1RM

Eduardo Chile
12-19-2010, 03:34 PM
TRAC: Stress High-4/Sym/CNS Good-5/Adaptive Reserve Average-5

I seem to not be able to translate my reps on the squats into good doubles and singles. I may need more work in the intensity zone.

The same applied with my bench, but I can't complain too much because they are PR's for doubles.

I also did no gi bjj, and got in two 7 minute matches and tried to work at a descent pace.

I'm going to try to get on it next week, this week is hectic.


Week 12
Day 1 - 12/14/10
Low Bar Squat - 1RM: 384 lbs
225 lbs x 4 reps x 1 sets @ 6 RPE - 59% of 1RM
275 lbs x 3 reps x 1 sets @ 6.5 RPE - 72% of 1RM
315 lbs x 2 reps x 1 sets @ 7.5 RPE - 82% of 1RM
350 lbs x 2 reps x 1 sets @ 9 RPE - 91% of 1RM
365 lbs x 2 reps x 1 sets @ 10 RPE - 95% of 1RM

Bench - 1RM: 268 lbs
140 lbs x 7 reps x 1 sets @ 5 RPE - 52% of 1RM
185 lbs x 4 reps x 1 sets @ 6.5 RPE - 69% of 1RM
225 lbs x 2 reps x 1 sets @ 8.5 RPE - 84% of 1RM
255 lbs x 2 reps x 1 sets @ 10 RPE - 95% of 1RM

Good Morning - 1RM: 263 lbs
200 lbs x 5 reps x 1 sets @ 8.5 RPE - 76% of 1RM

Eduardo Chile
12-19-2010, 03:55 PM
I went to bjj on 12/17/2010 and went over techniques that would be on the belt test. I'm going out for my purple belt, and I hope I can train more next year.

Practiced some techniques some standing and lots of guard sweeps and passes. I feel a bit nervous about it, but when I was practicing I realized I do know quite a bit of moves and positions from over the years.

Thanks Derek for the help!

Eduardo Chile
12-19-2010, 03:55 PM
Hectic day to say the least. 12/18/2010

Early in the morning found out my dad had numbness in his arm and was taken to the hospital. He was talking fine and walked on his own power.

I lost my phone on the way to the belt test, and this made the day even more hectic.

The belt test went fine from a technique standpoint, but my partner went a little rough due to his nerves. Anyways, I have my purple belt now and it feels good.

Derek Simonds
12-19-2010, 06:42 PM
Hectic day to say the least. 12/18/2010

Early in the morning found out my dad had numbness in his arm and was taken to the hospital. He was talking fine and walked on his own power.

I lost my phone on the way to the belt test, and this made the day even more hectic.

The belt test went fine from a technique standpoint, but my partner went a little rough due to his nerves. Anyways, I have my purple belt now and it feels good.

ROXO!!!!!

Wow dude that is crazy. Sounds familiar about the roughness. Is your dad ok?

Eduardo Chile
12-19-2010, 07:18 PM
Still determining what it is but it seems like it may just be muscular after all. Keeping my fingers crossed.

I even had a hard time getting my partner in de la Riva guard!

Derek Simonds
12-20-2010, 04:16 AM
Still determining what it is but it seems like it may just be muscular after all. Keeping my fingers crossed.

I even had a hard time getting my partner in de la Riva guard!

Cough, cough umm that is just cause your legs are the size of tree trunks... Good on your dad keep me posted.

Eduardo Chile
12-21-2010, 02:58 PM
I went to bjj class today, and we practiced some laso guard submissions. Went over the choke and arm bar. The key to these moves is to get the angle by moving onto the hips. I tend to stay flat on my back when I do them in matches.

We then did specific training from butterfly guard and I grappled for about 10 minutes like this. I did a better job of moving around and not waiting for my opponent to make a mistake.

I then had 3 matches, 2 against Bobby and 1 against Wes. Each match was about 5 minutes each. I really tried to move more and force my opponent to get off balance. I was able to get full guard on several occassions and some sweeps.

Eduardo Chile
12-27-2010, 11:23 AM
I went to bjj class on 12/22. We went over doing omoplatas from a lot of positions such as opponent standing, failed flower sweep, failed handstand sweep, butterfly guard.

I then rolled with zach for about twenty minutes. I kept getting out of trouble, armbars, triangles, mount, etc. I finally got submitted by him, but I am improving. I need to work on standing in his guard because he does a really good job of breaking down my posture. Live and learn.

Eduardo Chile
12-27-2010, 11:24 AM
Life has been hectic for the past couple of weeks. It felt good to get into the garage and do some lifting. Deadlift form still feels like it sucks. I hope to upload a video soon.


Week 13
Day 1 - 12/23/10
Low Bar Squat - 1RM: 372 lbs
225 lbs x 5 reps x 1 sets @ 6 RPE - 61% of 1RM
275 lbs x 3 reps x 1 sets @ 6.5 RPE - 74% of 1RM

Bench - 1RM: 250 lbs
140 lbs x 6 reps x 1 sets @ 5.5 RPE - 56% of 1RM
185 lbs x 3 reps x 1 sets @ 6.5 RPE - 74% of 1RM

Deadlift - 1RM: 390 lbs
225 lbs x 5 reps x 1 sets @ 6 RPE - 58% of 1RM
275 lbs x 3 reps x 1 sets @ 6.5 RPE - 71% of 1RM
300 lbs x 3 reps x 1 sets @ 7 RPE - 77% of 1RM

Eduardo Chile
12-28-2010, 12:11 AM
I decided to have a test day. I wanted to work up to a heavy single but not necessary a true max. I was very pleased with the squats and I felt I was making good progress. I think I could have had another ten pounds in me. I didn't feel pancaked in the bottom and had some pop.

The bench was a different story and I feel I need to do exclusively all my work with a pause. I had absolutely no strength with 265 and 275.

The deadlift has a problem now for a bit, and same thing today. I have the strength to get 405 off the floor but not with good form. My back rounded on 405. I think I need to do deadlifts twice a week to fix my form.


Week 14
Day 1 - 12/27/10
Low Bar Squat - 1RM: 393 lbs
225 lbs x 3 reps x 1 sets @ 5 RPE - 57% of 1RM
275 lbs x 3 reps x 1 sets @ 6.5 RPE - 70% of 1RM
315 lbs x 1 reps x 1 sets @ 7.5 RPE - 80% of 1RM
355 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM
385 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM

Bench - 1RM: 272 lbs
185 lbs x 3 reps x 1 sets @ 6.5 RPE - 68% of 1RM
215 lbs x 1 reps x 1 sets @ 7 RPE - 79% of 1RM
245 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM
275 lbs x 0 reps x 1 sets @ 11 RPE - 101% of 1RM
265 lbs x 0 reps x 1 sets @ 10 RPE - 97% of 1RM

Deadlift - 1RM: 426 lbs
225 lbs x 3 reps x 1 sets @ 5.5 RPE - 53% of 1RM
275 lbs x 2 reps x 1 sets @ 6 RPE - 65% of 1RM
315 lbs x 2 reps x 1 sets @ 7 RPE - 74% of 1RM
365 lbs x 1 reps x 1 sets @ 7.5 RPE - 86% of 1RM
405 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM

Derek Simonds
12-28-2010, 03:15 PM
Nice job on the squats brother. Hey we are going to try and train BJJ at a gym in Deland Thursday night. If you are around let me know.

Eduardo Chile
12-30-2010, 08:34 PM
I hit a PR on the cleans. 215 is the most weight I've ever done in the exercise. I then felt confident in going for 225, and came close to getting it. On dumping the weight my elbow hit my thigh and it felt my wrist was going to break. Luckily it didn't and I got it on video but am not going to load it and I was laying on the ground startled for a second. Anyways here are two videos for a form check.

http://www.youtube.com/watch?v=zbYpI1Q4dV4

http://www.youtube.com/watch?v=0ymRM39VlhM

I for a PR on the press and I probably shouldn't have since I 165 was a difficult 8. I was planning on going for 185, but I decided to try 180. I am not capable of getting the weight off my shoulders too well. I am not stopping in between reps and maybe just like the bench I need to pause in between each rep.

I surprising can still do 6 pullups for my first set.

I am exciting about getting after it in the new year and look forward to setting PRs and learning more everyone on this site. I wish everyone a happy new year!


Week 14
Day 2 - 12/30/10
Clean - 1RM: 227 lbs
135 lbs x 3 reps x 1 sets @ 6 RPE - 59% of 1RM
165 lbs x 2 reps x 1 sets @ 6.5 RPE - 73% of 1RM
185 lbs x 1 reps x 1 sets @ 7 RPE - 81% of 1RM
205 lbs x 1 reps x 1 sets @ 8.5 RPE - 90% of 1RM
215 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
225 lbs x 0 reps x 1 sets @ 11 RPE - 99% of 1RM

Press - 1RM: 184 lbs
95 lbs x 5 reps x 1 sets @ 6 RPE - 52% of 1RM
125 lbs x 3 reps x 1 sets @ 7 RPE - 68% of 1RM
145 lbs x 1 reps x 1 sets @ 7 RPE - 79% of 1RM
165 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM
180 lbs x 0 reps x 1 sets @ 11 RPE - 98% of 1RM

Pullups - 1RM: 298 lbs
225 lbs x 6 reps x 1 sets @ 9.5 RPE - 76% of 1RM
225 lbs x 4 reps x 1 sets @ 10 RPE - 76% of 1RM
225 lbs x 3 reps x 1 sets @ 10 RPE - 76% of 1RM

Eduardo Chile
01-03-2011, 06:15 PM
1/2

Foam Rolled and I need to focus on the IT bands and hip flexors. I also did some mobility work from Assess and correct.

Supplements

Am

4 Fish Oil pills

Multivitamin

Pm

4 Fish Oil pills

Multivitamin

Eduardo Chile
01-03-2011, 06:16 PM
TRAC: Stress Moderate-4/Sym/CNS Poor-1/Adaptive Reserve Good-7

I think TRAC will have give me a lower CNS score since I got a new laptop. The spacebar requires my finger to travel a longer distance in order to get a keystroke. I'll see how it goes. I slept 7 hours last night, but sleep quality wasn't too good.

Supplements
Am
4 Fish Oil Pills
Multivitamin

Pre-Workout
Apple Juice
5g BCAAs
5g Creatine

Post-Workout
Milk
Whey protein
5g Creatine
5g BCAAs

Pm
4 Fish Oil Pills
Multivitamin

The squats felt like I was staying with an arch the whole way through the rep. I am definitely getting more comfortable.

The seated military didn't go as planned since I don't have the mini bands yet. I have light bands and I choked them around a 2 X 6. This made the tension must harder than planned. It would be doable if I had an eyebolt and then attach the band to that.

The incline is a new movement to me, at least I haven't done it in a very long time. I'm sure I will increase a fair amount over the course of the next few weeks.

Week 15
Day 1 - 1/3/11
Squat - 1RM: 394 lbs
225 lbs x 4 reps x 1 sets @ 6 RPE - 57% of 1RM
275 lbs x 4 reps x 1 sets @ 7 RPE - 70% of 1RM
295 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM
315 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
305 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

Seated Military +light - 1RM: 57 lbs
45 lbs x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM
45 lbs x 4 reps x 1 sets @ 9 RPE - 79% of 1RM
45 lbs x 4 reps x 1 sets @ 10 RPE - 79% of 1RM

30 degree Incline thumb from smooth - 1RM: 223 lbs
135 lbs x 5 reps x 1 sets @ 7 RPE - 61% of 1RM
165 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
160 lbs x 6 reps x 1 sets @ 9 RPE - 72% of 1RM

Eduardo Chile
01-05-2011, 09:26 PM
TRAC: Stress Low-1/Sym/CNS Poor-0/Adaptive Reserve Good-7

I'm still getting used to the new keyboard with TRAC. I slept 7.5 hours

I'm hoping my deadlift form is improving. I'm attaching a video for critique. I really focused on doing weight I know I could maintain good form on. So I rated the weight according to how I felt about being able to maintain proper form.

The board bench felt good, and the more reps I get the better I will be at being in the groove.

I haven't done any front squats in months so it was a bit foreign, but fun.

Supplements
Pre-Workout
Apple Juice
5g BCAAs
5g Creatine

Post-Workout
Milk
Whey/Casein protein
5g Creatine
5g BCAAs

I went to no gi jiu-jitsu as well. We practiced taking the back from turtle and some submissions from the back. We did specific training from the back for two minutes. I had 3 five minute grappling matches at the end of class with Zach, Eric and Rich.


<iframe title="YouTube video player" class="youtube-player" type="text/html" width="640" height="390" src="http://www.youtube.com/embed/FvfvsCDMZEk" frameborder="0"></iframe>


<iframe title="YouTube video player" class="youtube-player" type="text/html" width="640" height="390" src="http://www.youtube.com/embed/bpBIbisqJJM" frameborder="0"></iframe>

<iframe title="YouTube video player" class="youtube-player" type="text/html" width="640" height="390" src="http://www.youtube.com/embed/i2IGUiP9cxg" frameborder="0"></iframe>


Week 15
Day 2 - 1/4/11
3 ct Pause Deadlift - 1RM: 350 lbs
185 lbs x 4 reps x 1 sets @ 6 RPE - 53% of 1RM
225 lbs x 4 reps x 1 sets @ 7 RPE - 64% of 1RM
260 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM
280 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
270 lbs x 4 reps x 1 sets @ 8.5 RPE - 77% of 1RM
270 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

1/2 Board Bench - 1RM: 275 lbs
175 lbs x 4 reps x 1 sets @ 7 RPE - 64% of 1RM
195 lbs x 4 reps x 1 sets @ 7.5 RPE - 71% of 1RM
220 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
215 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

Front Squat - 1RM: 270 lbs
185 lbs x 6 reps x 1 sets @ 8 RPE - 69% of 1RM
200 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
195 lbs x 6 reps x 1 sets @ 9 RPE - 72% of 1RM

Eduardo Chile
01-05-2011, 09:29 PM
TRAC no data

1/5/2011

I slept 4 hours last night and woke up late. I was sore from the workouts as I haven't done four days a week in a few weeks, but nothing too bad.

Supplements
Evening
4 Fish Oil Pills
Multivitamin

Night

4 Fish Oil Pills
Multivitamin

I did some foam rolling on my back, hip, thighs and calves. I started to loosen up quite a bit.

I went did some mobility exercises:

Squat to Stand

Supine Leg Raises

Hip Raises

Shoulder Dislocates

IT band stretch

etc

For my shoulder prehab

scap pushups 3 X 20

Side lying external rotation 2 X 10 3 lbs

Side lying internal rotation 2 X 10 3 lbs

Internal and External stretching

In hindsight I should have used more weight on the internal rotation. I still have good external rotation on my right shoulder from all those years of pitching, but poor internal rotation in that shoulder. The opposite is true in my left shoulder bad external but good internal.

Eduardo Chile
01-06-2011, 09:18 PM
TRAC: Stress Low-1/Sym/CNS Poor-1/Adaptive Reserve Good-8

Pause bench felt strong and the video seems to show I have decent form. Any advice would be appreciated.

I think my power clean form is coming right along. I'm trying to focus on raising my elbows as high as possible on the second pull. It'll take some time to get used to. My last set of 180 felt better than 185.

Elbows out extension are an exercise I haven't done in a long time. So there is some rust when I'm doing it.

Slept 6.3 hours. I need to work on getting more sleep, but it's not always easy.


Supplements
Am
4 - Fish Oil Pills
1 Multivitamin

Pre
Apple Juice
5 g Creatine
5 g BCAAs

Post
Milk
Whey
Carbs
5 g Creatine
5 g BCAAs




Week 15
Day 3 - 1/6/11
3 ct Pause Bench - 1RM: 250 lbs
135 lbs x 5 reps x 1 sets @ 5.5 RPE - 54% of 1RM
175 lbs x 4 reps x 1 sets @ 7.5 RPE - 70% of 1RM
185 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM
200 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
190 lbs x 4 reps x 1 sets @ 8.5 RPE - 76% of 1RM
190 lbs x 4 reps x 1 sets @ 9 RPE - 76% of 1RM

Power Cleans - 1RM: 231 lbs
135 lbs x 4 reps x 1 sets @ 7 RPE - 58% of 1RM
165 lbs x 4 reps x 1 sets @ 7.5 RPE - 71% of 1RM
185 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
180 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

Elbows Out Extension - 1RM: 125 lbs
75 lbs x 8 reps x 1 sets @ 7 RPE - 60% of 1RM
85 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
80 lbs x 8 reps x 1 sets @ 9 RPE - 64% of 1RM

Derek Simonds
01-07-2011, 05:40 AM
Yeah brother you need more sleep. I would be ornery as all hell after 4 hours. I will call you later.

Eduardo Chile
01-07-2011, 08:18 PM
TRAC: Stress Low-0/Sym/CNS Poor-2/Adaptive Reserve Good-8

Stress is low but my resting heart rate is still slightly higher than usual. I think with a couple of weeks of consistent training and doing cardio it should go back to mid 50s or lower.

The squats are not fun when you're holding it in the hole for so long. I am not used to pausing so it should translate well into the regular squat.

My groove was a bit off in the push press and this is due to lack of practice. It will improve.

Wide stance gm's are a completely new exercise to me and I'm not sure I performed them properly. But it seems that you can handle a lot of weight like this due to the leverages.

Supplements
Am
4 - Fish Oil Pills
1 Multivitamin

Pre
Apple Juice
5 g Creatine
5 g BCAAs

Post
Milk
Whey
Carbs
5 g Creatine
5 g BCAAs

PM
4 - Fish Oil Pills
1 Multivitamin


Grip Work
Coc
Trainer - 10 closes
#1 - 10 closes
#2 - 6 closes
#3 - 2 smooth negatives
#1 shaved handle - 2 10 second holds

http://www.youtube.com/watch?v=SyqAK9V85L8

http://www.youtube.com/watch?v=J2BnbQ9HPhY

http://www.youtube.com/watch?v=LMiWQ4yOmhI


Week 15
Day 4 - 1/7/11
3 ct Pause Low Bar Squat - 1RM: 350 lbs
185 lbs x 4 reps x 1 sets @ 6 RPE - 53% of 1RM
225 lbs x 4 reps x 1 sets @ 7 RPE - 64% of 1RM
260 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM
280 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
270 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

Push Press - 1RM: 219 lbs
135 lbs x 4 reps x 1 sets @ 6.5 RPE - 62% of 1RM
155 lbs x 4 reps x 1 sets @ 7.5 RPE - 71% of 1RM
175 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
170 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

Wide Stance Good Morning - 1RM: 294 lbs
185 lbs x 8 reps x 1 sets @ 7.5 RPE - 63% of 1RM
200 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
195 lbs x 8 reps x 1 sets @ 9 RPE - 66% of 1RM

Eduardo Chile
01-08-2011, 08:21 PM
TRAC: Stress Low-0/Bal/CNS Average-4/Adaptive Reserve Good-8

I went to jiu-jitsu today and we worked a lot of moves off the arm drag from closed guard.

1. Arm drag to take the back. Use lapel to turn opponent.

2. Arm drag to arm bar. Use gable grip to stay tight.

3. Arm drag to pendulum sweep.

I rolled with Zack for a bit today with specific training from closed guard. This was about 3 minutes of grappling.

I rolled with Wes afterwards and he did well with his aggressive passing style. I am working on being much more mobile in the guard and I need to continue to work it even though it means I will get passed more whiel I improve. Oh well, that's why I go to class. I am focusing on using all my limbs to prevent my opponent from passing.

scap pushups 3 X 20

Side lying external rotation 2 X 10 10 lbs

Internal and External stretching

Those side lying external rotations were difficult as anything at 10 lbs. Well, I just have planned to stretch and foam roll tomorrow.

Supplements
Am
4 Fish Oil Pills
Multivitamin

PM
4 Fish Oil Pills
Multivitamin

Eduardo Chile
01-10-2011, 01:34 PM
TRAC: Stress Low-1/Sym/CNS Poor-1/Adaptive Reserve Very Good-9

I finished building my little band attachment platform. Pretty simple design. I took two 2 x 12s and screwed them together. I put a heavy duty D ring on it and voila. It gives me plenty of room to put 25's on each side, kettlebells and blobs for weight.

I foam rolled for awhile and I focused on the IT band, hip and groin area. I'll need to foam roll the groin area more and as there were some tender spots there. The vmo was very tender too.

Squat to Stand
Bowler Squats
Lunges
Windshield Wipers
Wall Walks
Internal Shoulder Rotation
External Shoulder Rotation
IT Band Stretch

Supplements
Am
4 Fish Oil Pills
Multivitamin

PM
4 Fish Oil Pills
Multivitamin

Eduardo Chile
01-11-2011, 12:14 PM
TRAC: Stress Low-0/Para/CNS Good-6/Adaptive Reserve Very Good-9

Well, the squats were hard, but I want to really push myself and my focus. I lifted in the am today, and it seems to take me a little bit to get going. I think I need a bit more explosion off the bottom, and maybe throw my neck into the bar on the way up.

I got the bands properly setup today, so I actually got some weight on the bar. Using the bands is a humbling experience, but I have to try to explode out of the bottom to overcome the tension.

The fatigue percents came quick today and I'm not sure if this is a sign of poor work capacity. I've never really done multiple sets like this at this high of a percentage.

Slept 7.2 hours.

Supplements
Pre
Apple Juice
5 g Creatine
5 g BCAAs

Post
Milk
Whey
Carbs
5 g Creatine
5 g BCAAs

PM
4 - Fish Oil Pills
1 Multivitamin
JSF 5500

Grip Work
Coc
Trainer - 10 closes
#1 - 10 closes
#2 - 5 closes
#2.5 - 1 close
#3 - 2 smooth negatives

Week 16
Day 1 - 1/10/11
Low Bar Squat - 1RM: 400 lbs
225 lbs x 4 reps x 1 sets @ 6 RPE - 56% of 1RM
275 lbs x 3 reps x 1 sets @ 7 RPE - 69% of 1RM
305 lbs x 3 reps x 1 sets @ 8 RPE - 76% of 1RM
340 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
325 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

Seated Military +light - 1RM: 123 lbs
75 lbs x 3 reps x 1 sets @ 6.5 RPE - 61% of 1RM
95 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM
105 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
100 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

30 degree Incline thumb from smooth - 1RM: 228 lbs
135 lbs x 5 reps x 1 sets @ 6 RPE - 59% of 1RM
165 lbs x 5 reps x 1 sets @ 7.5 RPE - 72% of 1RM
180 lbs x 5 reps x 1 sets @ 9.5 RPE - 79% of 1RM
170 lbs x 5 reps x 1 sets @ 9 RPE - 75% of 1RM

Eduardo Chile
01-13-2011, 01:53 PM
AC: Stress Low-0/Para/CNS Good-5/Adaptive Reserve Very Good-10

Trac seems to be going well. Hopefully it keeps up.

My back still seems to be rounded with the deadlifts. I'm really trying to have an arch and it doesn't seem to be happening.

I was happy to have gotten 240 for 3 reps on the 1/2 board press.

I did a lot more work today than on Monday.

Slept 6.9 hours.

Supplements
Pre
Apple Juice
5 g Creatine
5 g BCAAs
Amplifier

Post
Milk
Whey
Carbs
5 g Creatine
5 g BCAAs

Week 16
Day 2 - 1/11/11
3 ct Pause Deadlift - 1RM: 376 lbs
225 lbs x 3 reps x 1 sets @ 6.5 RPE - 60% of 1RM
275 lbs x 3 reps x 1 sets @ 7 RPE - 73% of 1RM
300 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
320 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
305 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
305 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

1/2 Board Bench - 1RM: 282 lbs
185 lbs x 3 reps x 1 sets @ 6.5 RPE - 66% of 1RM
215 lbs x 3 reps x 1 sets @ 8 RPE - 76% of 1RM
240 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
230 lbs x 3 reps x 1 sets @ 8.5 RPE - 82% of 1RM
230 lbs x 3 reps x 1 sets @ 9.5 RPE - 82% of 1RM

Front Squat - 1RM: 273 lbs
185 lbs x 5 reps x 1 sets @ 7 RPE - 68% of 1RM
210 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
200 lbs x 5 reps x 1 sets @ 8.5 RPE - 73% of 1RM

Eduardo Chile
01-13-2011, 01:57 PM
I went to gi jiu-jitsu today. It was a good time.

Practiced a new throw today that was similar to a fireman's carry. The setup was to trap your opponents elbow with your elbow against your body and then enter like a fireman and go to side control.

Side Headlock escapes
1. Get your elbow on the mat and then get a hook. Then use the other hand to push the head to make space and gain the top position.

2. The other one is to get a cross face and then pass your leg over to push their head down.

I had three matches that were 5 minutes a piece.

Stretching
Internal/External Rotation
Shoulder Dislocates
Squat to Stand
Lunge
Side lunges
Leg Swings
Standing 90-90

3 X 10 External Rotation - 10 lbs

3 X 3 Pullups

Supplements
PM
Fish oil pills - 4
Multivitamin
JSF 5500
Amplifier

Eduardo Chile
01-14-2011, 07:20 AM
TRAC: Stress Low-0/Sym/CNS Very Good-8/Adaptive Reserve Very Good-10

The bench was interesting today. I felt my triceps being used a lot more. I really tried to pull the bar apart today, and it seemed to make a difference. I felt very steady in holding the arch.

Power cleans were all over the place. I couldn't get good triple extension with 195 at first. I recorded myself and I coudln't figure it out but I was determined to get three reps. After the third set I noticed my hips were high. I lowered them and what a big difference when I dropped to 185. I wished I noticed sooner, but hey at least I made an adjustment. Had I noticed this sooner I think I would have smoked 195.

Elbows out Extension also give me a good stretch when I do them.

Slept 7 hours.

Supplements
Am
Fish Oil - 4
Multivitamin
Amplifier

Pre
Apple Juice
5 g Creatine
5 g BCAAs
Amplifier

Post
Orange Juice
5 g Creatine
5 g BCAAs
JSF 5500

PM
Fish Oil - 4
Multivitamin
Amplifier

My CNS score has jumped since taking Amplifier, but JSF 5500 does not taste well at all.




Week 16
Day 3 - 1/13/11
3 ct Pause Bench - 1RM: 259 lbs
135 lbs x 7 reps x 1 sets @ 6 RPE - 52% of 1RM
175 lbs x 3 reps x 1 sets @ 6.5 RPE - 68% of 1RM
200 lbs x 3 reps x 1 sets @ 7.5 RPE - 77% of 1RM
220 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
210 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

Power Cleans - 1RM: 223 lbs
135 lbs x 3 reps x 1 sets @ 6 RPE - 61% of 1RM
165 lbs x 3 reps x 1 sets @ 7 RPE - 74% of 1RM
195 lbs x 1 reps x 1 sets @ 8.5 RPE - 88% of 1RM
195 lbs x 2 reps x 1 sets @ 8.5 RPE - 88% of 1RM
195 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM
185 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM
185 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM
185 lbs x 2 reps x 1 sets @ 9 RPE - 83% of 1RM

Elbows Out Extension - 1RM: 128 lbs
85 lbs x 6 reps x 1 sets @ 8 RPE - 66% of 1RM
95 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
90 lbs x 6 reps x 1 sets @ 9 RPE - 70% of 1RM

Eduardo Chile
01-15-2011, 08:01 AM
TRAC: Stress Low-0/Sym/CNS Good-6/Adaptive Reserve Very Good-10

TRAC continues to do very well, so that's good news.

I feel comfortable in the hole with the squats. I feel I am not losing my arch anywhere near as much or as often as I used to.

I learned something about the push press today. I need to make sure my dip is straight down versus trying to break at the hips. It was something I was playing around with.

On the wide gm's I tried to point my toes out a bit more.

I am now the proud owner of a yoke bar and it is awesome looking!!

Grip
Coc Grippers
T - 10 closes
1 - 10 closes
2 - 3 closes, 2 closes

Sledgehammer levering

Slept 6.5 hours.

Supplements
Am
Fish Oil - 4
Multivitamin
Amplifier

Pre
Apple Juice
5 g Creatine
5 g BCAAs
Amplifier

Post
Milk
5 g Creatine
5 g BCAAs

PM
Fish Oil - 4
Multivitamin
JSF 5500

Week 16
Day 4 - 1/14/11
3 ct Pause Low Bar Squat - 1RM: 359 lbs
185 lbs x 4 reps x 1 sets @ 5.5 RPE - 52% of 1RM
225 lbs x 3 reps x 1 sets @ 6 RPE - 63% of 1RM
275 lbs x 3 reps x 1 sets @ 7.5 RPE - 77% of 1RM
305 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
290 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
290 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

Push Press - 1RM: 224 lbs
135 lbs x 3 reps x 1 sets @ 6 RPE - 60% of 1RM
165 lbs x 3 reps x 1 sets @ 7.5 RPE - 74% of 1RM
190 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
180 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
180 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

Wide Stance Good Morning - 1RM: 297 lbs
185 lbs x 6 reps x 1 sets @ 7.5 RPE - 62% of 1RM
220 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
210 lbs x 6 reps x 1 sets @ 8.5 RPE - 71% of 1RM
210 lbs x 6 reps x 1 sets @ 9 RPE - 71% of 1RM

Eduardo Chile
01-15-2011, 03:11 PM
TRAC: Stress High-6/Para/CNS Average-4/Adaptive Reserve Good-9

When I have a low HR 1 and a normal to slightly above normal HR 4, the difference, M index, is high. This seems to cause TRAC is say stress is high. Is TRAC saying the fact the stress of standing up causes such an increase in HR that I'm not recovered?

I went to Gi jiu-jitsu today and we worked a lot of moves off the arm drag from closed guard. This was a repeat of last saturday basically

1. Arm drag to take the back. Use lapel to turn opponent.

2. Arm drag to arm bar. Use gable grip to stay tight.

3. Arm drag to pendulum sweep.

4. Triangle off the missed arm if the opponent gets his elbow passed the thigh.

Did some specific training from the closed guard and really focused on technique and trying to get my opponent off balance. Rolled relatively easy and
scap pushups 3 X 20

Side lying external rotation 3 X 10 10 lbs

Internal and External stretching

Pullups 3 sets of 4

Left shoulder is a little sore, but as the day has gone on it has subsided. Will ice over the weekend.

Supplements
Am
4 Fish Oil Pills
Multivitamin
Amplifier

PM
4 Fish Oil Pills
Multivitamin

Sleep - 6 hours

Should be able to get a good night's rest the next few nights.

Eduardo Chile
01-18-2011, 01:17 PM
TRAC: Stress Moderate-3/Sym/CNS Good-6/Adaptive Reserve Good-8

Man, I feel like I got in a lot of volume for what I'm used to. I didn't tire out like normal on the squats. I didn't know I had three sets in me at 300. I posted a video of me doing 325 and then a video of me doing 300 of what I felt was my best form.

I didn't have a good grasp of my current strength levels with the mini bands and I guess wrong with how high I thought I could go. Now I know.

I was pretty tired when inclines came around so I had to really try to focus.

Supplements
Am
Fish Oil - 4
Multivitamin
Amplifier

Pre
Apple Juice
5 g Creatine
5 g BCAAs
Amplifier

Post
Milk
Whey
5 g Creatine
5 g BCAAs

PM
Fish Oil - 4
Multivitamin
JSF 5500


http://www.youtube.com/watch?v=P0EEQgRncZc

http://www.youtube.com/watch?v=Gm8raWWCxR0&feature=mfu_in_order&list=UL


Week 17
Day 1 - 1/17/11
Low Bar Squat - 1RM: 406 lbs
225 lbs x 4 reps x 1 sets @ 6 RPE - 55% of 1RM
290 lbs x 4 reps x 1 sets @ 8 RPE - 71% of 1RM
325 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
300 lbs x 4 reps x 1 sets @ 8.5 RPE - 74% of 1RM
300 lbs x 4 reps x 1 sets @ 8.5 RPE - 74% of 1RM
300 lbs x 4 reps x 1 sets @ 9 RPE - 74% of 1RM

Seated Military +mini - 1RM: 144 lbs
95 lbs x 4 reps x 1 sets @ 7 RPE - 66% of 1RM
110 lbs x 4 reps x 1 sets @ 8.5 RPE - 77% of 1RM
115 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
105 lbs x 4 reps x 1 sets @ 8 RPE - 73% of 1RM
105 lbs x 4 reps x 1 sets @ 8.5 RPE - 73% of 1RM
105 lbs x 4 reps x 1 sets @ 9 RPE - 73% of 1RM

30 degree Incline pinky on rings - 1RM: 243 lbs
135 lbs x 6 reps x 1 sets @ 6.5 RPE - 56% of 1RM
165 lbs x 6 reps x 1 sets @ 8 RPE - 68% of 1RM
180 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
165 lbs x 6 reps x 1 sets @ 8.5 RPE - 68% of 1RM
165 lbs x 6 reps x 1 sets @ 9 RPE - 68% of 1RM

Eduardo Chile
01-19-2011, 02:44 PM
TRAC: Stress Moderate-2/Sym/CNS Average-4/Adaptive Reserve Good-8

I'm not sure how my deadlift form is doing. I feel it needs a lot of work. On the last set I tried to set my hips a bit lower.

The 1/2 board press is going well and I think I got two sets in since I was tired from the deadlifts.

I was tired by the time I got to the good mornings and it showed.

I did no gi jiu-jitsu and we practiced some kimura sweeps and attacks.

The first one was a regular kimura sweep but you drape the leg before you take the opponent over.

The second setup was to use a straight arm and put your opponents hand between his legs to prevent him from moving. You can then attack from there.

Had three grappling matches of 5 minutes a piece with probably about 5 minutes of light cardio to start off class.

Supplements
Pre
Apple Juice
5 g Creatine
5 g BCAAs
Amplifier

Post
Milk
Whey
5 g Creatine
5 g BCAAs

PM
Fish Oil - 6
Multivitamin
JSF 5500


http://www.youtube.com/watch?v=lKS-3k7c8Ss

http://www.youtube.com/watch?v=4xXAR5SLTnk




Week 17
Day 2 - 1/18/11
3 ct Pause Deadlift - 1RM: 388 lbs
225 lbs x 4 reps x 1 sets @ 6 RPE - 58% of 1RM
275 lbs x 4 reps x 1 sets @ 7.5 RPE - 71% of 1RM
310 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
290 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM
290 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM
290 lbs x 4 reps x 1 sets @ 9 RPE - 75% of 1RM

1/2 Board Bench - 1RM: 288 lbs
175 lbs x 4 reps x 1 sets @ 7 RPE - 61% of 1RM
205 lbs x 4 reps x 1 sets @ 8 RPE - 71% of 1RM
230 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
215 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM
215 lbs x 4 reps x 1 sets @ 9 RPE - 75% of 1RM

Good Morning - 1RM: 277 lbs
185 lbs x 6 reps x 1 sets @ 8 RPE - 67% of 1RM
205 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
190 lbs x 6 reps x 1 sets @ 9 RPE - 69% of 1RM

Eduardo Chile
01-20-2011, 10:16 AM
TRAC: Stress Moderate-2/Para/CNS Good-4/Adaptive Reserve Good-8
I did gi jiu-jitsu tonight. We practiced some attacks from the closed guard.
1. Closed guard control arm and same side collar and post the foot on the same side hip to create space to attack the triangle.
We did about 4 minutes of specific training and then 3 5 minute matches. I kept a descent tempo throughout the three matches. I am doing a better job isolating in the closed guard.
land mines - just the bar 2 X 10
ab wheel - 2 X 10
Side lying external rotation 3 X 10 10 lbs
pendlay row - 2 X 10 95 lbs
Spinal Traction - 3 - 20 seconds
Internal and External shoulder stretching
Pullups 3 sets of 4

Supplements
Am
4 Fish Oil Pills
Multivitamin
Amplifier

PM
4 Fish Oil Pills
Multivitamin
JSF 5500

Eduardo Chile
01-21-2011, 09:18 AM
TRAC: Stress Moderate-2/Sym/CNS Average-6/Adaptive Reserve Good-8

The pause bench keeps improving, and the reps feel better if I really focus on keeping a strong base? My question is if I want to compete in a raw competition do I need to keep my feet flat?

I'm hoping to get some feedback on my power cleans if possible. They feel a lot better and I slowed down the first pull to try to be in a better position.

DB Military was a pain due to have to loosen and tighten the screws to keep the weights in place. I think it's time for another pair or spring clamps and see if they hold up.
I was tired by the time I got to the good mornings and it showed.

Supplements
AM
4 Fish Oil
1 Multivitamin
1 Amplifier

Pre
Apple Juice
5 g Creatine
5 g BCAAs
Amplifier

Post
Milk
Honey
5 g Creatine
5 g BCAAs

PM
Fish Oil - 4
Multivitamin
JSF 5500

http://www.youtube.com/watch?v=6rb8OqaGKBg

http://www.youtube.com/watch?v=GUENXvGa1Pg

http://www.youtube.com/watch?v=2gUzh8kaHNk


Week 17
Day 3 - 1/20/11
3 ct Pause Bench - 1RM: 263 lbs
135 lbs x 5 reps x 1 sets @ 6 RPE - 51% of 1RM
165 lbs x 4 reps x 1 sets @ 7 RPE - 63% of 1RM
190 lbs x 4 reps x 1 sets @ 8 RPE - 72% of 1RM
210 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
195 lbs x 4 reps x 1 sets @ 8.5 RPE - 74% of 1RM
195 lbs x 4 reps x 1 sets @ 8.5 RPE - 74% of 1RM
195 lbs x 4 reps x 1 sets @ 9 RPE - 74% of 1RM

Power Cleans - 1RM: 244 lbs
135 lbs x 4 reps x 1 sets @ 6.5 RPE - 55% of 1RM
165 lbs x 4 reps x 1 sets @ 7.5 RPE - 68% of 1RM
185 lbs x 4 reps x 1 sets @ 8 RPE - 76% of 1RM
195 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
180 lbs x 4 reps x 1 sets @ 8.5 RPE - 74% of 1RM
180 lbs x 4 reps x 1 sets @ 9 RPE - 74% of 1RM

DB Military - 1RM: 69 lbs
47 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
42 lbs x 8 reps x 1 sets @ 8.5 RPE - 61% of 1RM
42 lbs x 8 reps x 1 sets @ 9 RPE - 61% of 1RM

Eduardo Chile
01-23-2011, 03:10 PM
TRAC: Stress Low-1/Sym/CNS Good-6/Adaptive Reserve Good-7

I felt somewhat beat up at the start of this work out. As I got going I felt good.

I think I could have had another 5-10 pounds on the pause squats. But I figured I would get descent volume at this weight, I was hoping for 4 sets, but didn't get there.

The seated overhead lockouts where not easy. I thought I could handle more weight but, it seems the momentum from the bottom of the lift help overcome the transition point.

My legs were screaming from the hang cleans. I haven't felt this type of quad burning since doing plyos in baseball. It was different and I sure hope the burning will lead to some good. I need to build some jerk Blocks!!!

Supplements
Pre
Apple Juice
5 g Creatine
5 g BCAAs
Amplifier

Post
Oragne Juice
5 g Creatine
5 g BCAAs
JSF 5500

PM
Fish Oil - 4
Multivitamin

http://www.youtube.com/watch?v=Cgay_DeF_vo

http://www.youtube.com/watch?v=yhIK-MhGpxc

http://www.youtube.com/watch?v=QMV3xHMkuyg



Week 17
Day 4 - 1/21/11
3 ct Pause Low Bar Squat - 1RM: 369 lbs
190 lbs x 4 reps x 1 sets @ 6 RPE - 52% of 1RM
225 lbs x 4 reps x 1 sets @ 7 RPE - 61% of 1RM
265 lbs x 4 reps x 1 sets @ 8 RPE - 72% of 1RM
295 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
275 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM
275 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM
275 lbs x 4 reps x 1 sets @ 9 RPE - 75% of 1RM

Seated Overhead Lockout (pin 16) - 1RM: 194 lbs
135 lbs x 4 reps x 1 sets @ 7.5 RPE - 70% of 1RM
155 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
145 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM
145 lbs x 4 reps x 1 sets @ 9 RPE - 75% of 1RM

Hang Clean - 1RM: 169 lbs
95 lbs x 8 reps x 1 sets @ 7 RPE - 56% of 1RM
115 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
105 lbs x 8 reps x 1 sets @ 9 RPE - 62% of 1RM

Eduardo Chile
01-24-2011, 10:39 AM
TRAC: Stress Low-0/Sym/CNS Very Good-11/Adaptive Reserve Very Good-9
1/23

Foam Roll
Shoulder Dislocates
land mine - 55 2 X 10
ab wheel - 2 X 10
Side lying external rotation 3 X 10 10 lbs
pendlay row - 2 X 10 105 lbs
Spinal Traction - 4 x 20 seconds
Internal and External shoulder stretching

Supplements
Am
4 Fish Oil Pills
Multivitamin
1 Amplifier

PM
4 Fish Oil Pills
Multivitamin

Eduardo Chile
01-25-2011, 11:17 AM
TRAC: Stress Low-0/Bal/CNS Very Good-8/Adaptive Reserve Very Good-9

The squats keep improving, and I'm hoping to hit at least 4 plates raw at the end. But still I'm up in the air if I'm going to test no belt or with one. I didn't have good speed on the descent tho, but then again I sent another PR this week.

I know I'm getting stronger on the press because I smoked 135, but 150 was still difficult.

The inclines were hard and I guess that is a good thing.

Supplements
I decided to cut out amplifier this week.
AM
Fish Oil - 4
Multivitamin

Pre
Apple Juice
5 g Creatine
5 g BCAAs

Post
Milk
5 g Creatine
5 g BCAAs
Whey
Carbs

PM
Fish Oil - 4
Multivitamin




Week 18
Day 1 - 1/24/11
Low Bar Squat - 1RM: 413 lbs
225 lbs x 4 reps x 1 sets @ 6.5 RPE - 55% of 1RM
265 lbs x 4 reps x 1 sets @ 7 RPE - 64% of 1RM
300 lbs x 4 reps x 1 sets @ 8 RPE - 73% of 1RM
330 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
320 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

Press - 1RM: 187 lbs
95 lbs x 6 reps x 1 sets @ 5.5 RPE - 51% of 1RM
115 lbs x 4 reps x 1 sets @ 6 RPE - 61% of 1RM
135 lbs x 4 reps x 1 sets @ 7.5 RPE - 72% of 1RM
150 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
145 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

30 degree Incline pinky on rings - 1RM: 250 lbs
135 lbs x 6 reps x 1 sets @ 7 RPE - 54% of 1RM
165 lbs x 6 reps x 1 sets @ 8 RPE - 66% of 1RM
185 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
180 lbs x 6 reps x 1 sets @ 9 RPE - 72% of 1RM

Leon Robotham
01-26-2011, 05:29 AM
I went to Gi jiu-jitsu today and we worked a lot of moves off the arm drag from closed guard. This was a repeat of last saturday basically

1. Arm drag to take the back. Use lapel to turn opponent.

2. Arm drag to arm bar. Use gable grip to stay tight.

3. Arm drag to pendulum sweep.

4. Triangle off the missed arm if the opponent gets his elbow passed the thigh.

.

i love these techniques. Marcelo Garcia dos them a lot, both Gi and NoGi.

Eduardo Chile
01-26-2011, 03:01 PM
Those are nice moves and I'm trying to use them more, especially the armbar. I need to go for subs more!

Eduardo Chile
01-26-2011, 03:03 PM
TRAC: Stress Low-0/Para/CNS Average-4/Adaptive Reserve Very Good-9

If there is an exercise that is hard on the soul it would be pause deadlift. I tried pointing my toes out a bit more and using deadlift slippers. I seem to have a slight bit better arch. I'd like to use a hook grip but it's hard to when I'm doing anything over doubles. When this happens I switch over/under. Do I need to switch my over/under grip? Anyone have suggestions on good wrestling shoes?

Floor press is a fun exercise. I get to lift heavier weight than I can lift on the bench!

Supplements
AM
Fish Oil - 4
Multivitamin

Pre
Apple Juice
5 g Creatine
5 g BCAAs

Post
Milk
5 g Creatine
5 g BCAAs
Whey
Carbs

PM
Fish Oil - 4
Multivitamin

Neglected Muscles
Ab Wheel - X 10, X 10
Pullups - BW(223) X 5, X 4, X 3

Grip
T - X 10
1 - X 10
2 - X 3
Shaved down 1 Strap Holds 5 lbs - 15 secs X 2

Blob 35
Lifts X 6, X 4

http://www.youtube.com/watch?v=JqyIMLbUJr4

http://www.youtube.com/watch?v=GRcVKCDM9sE


Week 18
Day 2 - 1/25/11
3 ct Pause Deadlift - 1RM: 400 lbs
225 lbs x 4 reps x 1 sets @ 6.5 RPE - 56% of 1RM
260 lbs x 4 reps x 1 sets @ 7 RPE - 65% of 1RM
290 lbs x 4 reps x 1 sets @ 8 RPE - 73% of 1RM
320 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
310 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

Floor Press - 1RM: 294 lbs
175 lbs x 4 reps x 1 sets @ 6.5 RPE - 60% of 1RM
205 lbs x 4 reps x 1 sets @ 8 RPE - 70% of 1RM
235 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
230 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

Good Morning - 1RM: 284 lbs
185 lbs x 6 reps x 1 sets @ 7.5 RPE - 65% of 1RM
210 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
205 lbs x 6 reps x 1 sets @ 9 RPE - 72% of 1RM

Eduardo Chile
01-27-2011, 02:33 PM
TRAC: Stress Low-0/Para/CNS Very Good-9/Adaptive Reserve Very Good-10

1/26

I went to gi jiu-jitsu. It was a fun class. We practiced a throw, outside leg hip toss. You turn your opponent and then step past their hip and turn, then lift your hip to complete the throw. We then practiced a pass where you control one leg to the ground and you underhook the other leg. You place both hands on the leg on the ground and ur head on your opponents stomach, sprawl, and then grab your opponents lapel by the head and walk around. One detail is to maintain control of the leg and turn your opponent away from you as you do it. I had 1 7 minute match and then 3 3 minute matches. It was fun and I score a lot of sweeps.


Side lying external rotation 3 X 10 5 lbs
Peterson step-ups BW 2 X 15
Single Leg RDL - 2 X 15 10 lb plates each hand
Spinal Traction - 3 x 20 seconds
Internal and External shoulder stretching

Supplements
Am
4 Fish Oil Pills
Multivitamin

PM
4 Fish Oil Pills
Multivitamin

Derek Simonds
01-28-2011, 06:23 AM
Man I wish I could have made it to BJJ this week. Next week is jacked up as well. Oh well see you soon.

Eduardo Chile
01-31-2011, 01:18 PM
TRAC: Stress Low-0/Para/CNS Average-4/Adaptive Reserve Very Good-10

The bench was felt awesome. I think I could have done 230 at the same RPE. I should be able to set another PR next week.

The power cleans were horrible. I felt I was using my arms and my starting position is off. I need to use my first pull to get into a good position as if I am doing hang cleans. I need to drill my form. I need to remind myself the first pull needs to simply put me in a good position and to think about driving my feet into the floor.

I did two sets at 200 and failed 3 reps and even failed some reps at 185.

Supplements
AM
Fish Oil - 4
Multivitamin

Pre
Apple Juice
5 g Creatine
5 g BCAAs

Post
Milk
5 g Creatine
5 g BCAAs
Whey

PM
Fish Oil - 4
Multivitamin

Neglected Muscles
Ab Wheel - X 10, X 10
Pullups - BW(223) X 4, X 3, X 3

http://www.youtube.com/watch?v=0I8YLSHXizo

http://www.youtube.com/watch?v=3NMR5FpqeJM

Week 18
Day 3 - 1/27/11
Bench - 1RM: 281 lbs
140 lbs x 7 reps x 1 sets @ 5.5 RPE - 50% of 1RM
170 lbs x 4 reps x 1 sets @ 6.5 RPE - 60% of 1RM
195 lbs x 4 reps x 1 sets @ 7.5 RPE - 69% of 1RM
225 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
220 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

Power Cleans - 1RM: 235 lbs
135 lbs x 4 reps x 1 sets @ 6 RPE - 57% of 1RM
175 lbs x 4 reps x 1 sets @ 7.5 RPE - 74% of 1RM
200 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
185 lbs x 1 reps x 1 sets @ 9 RPE - 79% of 1RM

DB Military - 1RM: 76 lbs
37 lbs x 8 reps x 1 sets @ 7 RPE - 48% of 1RM
52 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
52 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM

Eduardo Chile
01-31-2011, 01:20 PM
TRAC: Stress Low-0/Sym/CNS Good-6/Adaptive Reserve Very Good-10

This is my first time doing a SSB Squat. There are definitely different than anything I've ever done. I think the weight was down a bit from what I could have done since it was awkward.

The overhead lockouts were tough and they were harder this week than last week.

Hang Cleans burn my legs like no other! Form feels much better than the power cleans.

Supplements
AM
Fish Oil - 4
Multivitamin

Pre
Apple Juice
5 g Creatine
5 g BCAAs

Post
Milk
5 g Creatine
5 g BCAAs
Whey

PM
Fish Oil - 4
Multivitamin

http://www.youtube.com/watch?v=0I8YLSHXizo

http://www.youtube.com/watch?v=2fXFze0B-P4

Week 18
Day 4 - 1/28/11
SSB Squat - 1RM: 331 lbs
175 lbs x 7 reps x 1 sets @ 6 RPE - 53% of 1RM
225 lbs x 4 reps x 1 sets @ 8 RPE - 68% of 1RM
265 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
255 lbs x 4 reps x 1 sets @ 8.5 RPE - 77% of 1RM
255 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

Seated Overhead Lockout (pin 16) - 1RM: 188 lbs
135 lbs x 4 reps x 1 sets @ 8 RPE - 72% of 1RM
160 lbs x 4 reps x 1 sets @ 10 RPE - 85% of 1RM
150 lbs x 4 reps x 1 sets @ 9.5 RPE - 80% of 1RM

Hang Clean - 1RM: 177 lbs
95 lbs x 8 reps x 1 sets @ 7 RPE - 54% of 1RM
120 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
115 lbs x 8 reps x 1 sets @ 9 RPE - 65% of 1RM

Eduardo Chile
01-31-2011, 01:36 PM
TRAC: Stress Low-0/Para/CNS Average-4/Adaptive Reserve Very Good-10
1/29
I went to gi jiu-jitsu. We then practiced a pass where you control one leg to the ground and you underhook the other leg. You place both hands on the leg on the ground and ur head on your opponents stomach, sprawl, and then grab your opponents lapel by the head and walk around. What seems to be the take home point of this is control the leg/hip of an opponent and upper body with a belt/collar grip and you should be able to keep them turned away.

Did 4 minutes of specific training from the guard and then had a 15 minute match. Good times.

Supplements
Am
4 Fish Oil Pills
Multivitamin

PM
4 Fish Oil Pills
Multivitamin

Derek Simonds
01-31-2011, 02:40 PM
Did 4 minutes of specific training from the guard and then had a 15 minute match. Good times.


Were you guys training for the no time limit competition? 15 minutes is a grind.

Eduardo Chile
02-04-2011, 06:13 AM
TRAC: Stress Moderate-5/Bal/CNS Very Good-8/Adaptive Reserve Very Good-9

I did squats with the belt today, and I haven't used the belt for over a year. It definitely distracted me from my technique as I was focused on pushing my abs against the belt, but forgot about other things. The main reason 385 and 365 were so hard for me is I completely neglected my upper back tightness. It even happened on the first set of 335. Also, my back angle seems to be exaggerated compared to usual and I think this was a factor.

The pressing felt good and I was happy to match what I get when I do higher reps. Most of the work I've done prior to this was 5 X 5 type of workouts so I would expect my ability to handle higher intensity would drop off.

Supplements
AM
Fish Oil - 4
Multivitamin
1 Amplifier

Pre
Apple Juice
5 g Creatine
5 g BCAAs
1 Amplifier

Post
Milk
5 g Creatine
5 g BCAAs
Whey

PM
Fish Oil - 4
Multivitamin

http://www.youtube.com/watch?v=NoGmiMklMCM

http://www.youtube.com/watch?v=JPlImqpTwmI

http://www.youtube.com/watch?v=-RpsShcklw8

http://www.youtube.com/watch?v=6u8DiJ-wT5g


Week 19
Day 1 - 1/31/11
Low Bar Squat w/Belt - 1RM: 414 lbs
225 lbs x 4 reps x 1 sets @ 6 RPE - 54% of 1RM
275 lbs x 2 reps x 1 sets @ 6.5 RPE - 66% of 1RM
315 lbs x 2 reps x 1 sets @ 7 RPE - 76% of 1RM
350 lbs x 2 reps x 1 sets @ 8.5 RPE - 85% of 1RM
385 lbs x 2 reps x 1 sets @ 9.5 RPE - 93% of 1RM
365 lbs x 2 reps x 1 sets @ 9.5 RPE - 88% of 1RM
335 lbs x 2 reps x 1 sets @ 8.5 RPE - 81% of 1RM
335 lbs x 2 reps x 1 sets @ 8.5 RPE - 81% of 1RM
335 lbs x 2 reps x 1 sets @ 9 RPE - 81% of 1RM

Press - 1RM: 189 lbs
95 lbs x 5 reps x 1 sets @ 6 RPE - 50% of 1RM
125 lbs x 3 reps x 1 sets @ 7.5 RPE - 66% of 1RM
150 lbs x 2 reps x 1 sets @ 8 RPE - 79% of 1RM
170 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
160 lbs x 2 reps x 1 sets @ 8.5 RPE - 85% of 1RM
160 lbs x 2 reps x 1 sets @ 9 RPE - 85% of 1RM

30 degree Incline pinky on rings - 1RM: 250 lbs
135 lbs x 4 reps x 1 sets @ 6 RPE - 54% of 1RM
175 lbs x 4 reps x 1 sets @ 8 RPE - 70% of 1RM
200 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
185 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM
185 lbs x 4 reps x 1 sets @ 9 RPE - 74% of 1RM

Eduardo Chile
02-05-2011, 06:21 AM
TRAC: Stress Low-0/Para/CNS Good-6/Adaptive Reserve Very Good-9

Deadlifts were a blast! Form feels better, but I see my hips are still rising slightly faster than my shoulders, but my back looked straighter.

It seems as I get better with the bench there is not that much of a difference with the floor press. But I may have choosen a weight that was too high.

Supplements
Pre
Apple Juice
5 g Creatine
5 g BCAAs
1 Amplifier

Post
Milk
5 g Creatine
5 g BCAAs
Honey

PM
Fish Oil - 4
Multivitamin

http://www.youtube.com/watch?v=LfIXJzNgGms

http://www.youtube.com/watch?v=isY88vC1cY8

BJJ/GPP
I went to no gi bjj and it was a cool class. We had the Ultimate fighter winner in class. There was a lot of grappling and I remember being spent after class. I'm having a lot of success with half guard and butterfly guard.




Week 19
Day 2 - 2/1/11
Deadlift w/Belt - 1RM: 467 lbs
275 lbs x 2 reps x 1 sets @ 6.5 RPE - 59% of 1RM
315 lbs x 2 reps x 1 sets @ 7 RPE - 68% of 1RM
365 lbs x 2 reps x 1 sets @ 8 RPE - 78% of 1RM
405 lbs x 2 reps x 1 sets @ 8.5 RPE - 87% of 1RM
420 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
390 lbs x 2 reps x 1 sets @ 8.5 RPE - 84% of 1RM
390 lbs x 2 reps x 1 sets @ 8.5 RPE - 84% of 1RM
390 lbs x 2 reps x 1 sets @ 8.5 RPE - 84% of 1RM
390 lbs x 2 reps x 1 sets @ 9 RPE - 84% of 1RM

Floor Press - 1RM: 279 lbs
185 lbs x 3 reps x 1 sets @ 6 RPE - 66% of 1RM
215 lbs x 2 reps x 1 sets @ 7 RPE - 77% of 1RM
240 lbs x 2 reps x 1 sets @ 8.5 RPE - 86% of 1RM
265 lbs x 2 reps x 1 sets @ 10 RPE - 95% of 1RM
240 lbs x 2 reps x 1 sets @ 9.5 RPE - 86% of 1RM
230 lbs x 2 reps x 1 sets @ 9 RPE - 83% of 1RM

Good Morning - 1RM: 288 lbs
185 lbs x 4 reps x 1 sets @ 7 RPE - 64% of 1RM
230 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
215 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM
215 lbs x 4 reps x 1 sets @ 9 RPE - 75% of 1RM

Eduardo Chile
02-05-2011, 06:22 AM
TRAC: Stress Low-0/Para/CNS Good-6/Adaptive Reserve Very Good-9

2/2/2011

I went to gi BJJ class. We did a lot of grappling from the closed guard. We had three matches and two of them were 10 minutes long.

Supplements
Am
4 Fish Oil
1 Multivitamin
1 Amplifier

PM
Fish Oil - 4
Multivitamin

Eduardo Chile
02-05-2011, 06:37 AM
TRAC: Stress Low-1/Sym/CNS Very Good-7/Adaptive Reserve Very Good-9

Bench was a blast. This is definitely a PR. I'm hoping to get at least 280 at the end of the cycle.

High pulls are a tough exercise, and I'm not sure of my form. But it does simplify things without having to worry about the third pull. What is cool though is as the weight is coming up I have time to think about the third pull.


Supplements
Am
Fish Oil 4
1 Multivitamin
1 Amplifier

Pre
Apple Juice
5 g Creatine
5 g BCAAs
1 Amplifier

Post
Milk
5 g Creatine
5 g BCAAs
Honey

PM
Fish Oil - 4
Multivitamin

http://www.youtube.com/watch?v=U0lKUOp0HWk

http://www.youtube.com/watch?v=gLTboCgapws

Prehab
Spinal Traction - 3 X 15 seconds
External Rotation - 3 X 10 - 7.5 lbs
Ab Wheel - 2 X 10 BW
Internal/External Shoulder Rotation

Neglected Muscles
BW 3 X 3

Coc
T - X 10
1 - X 10
2 - X 3, X 3
Smooth Negative 3 - X 1, X 1
Shaved 1 Hold - 1 15 secs

Blob 35
3 holds - 5 seconds, 6 seconds, 3 seconds


Week 19
Day 3 - 2/3/11
Bench - 1RM: 283 lbs
175 lbs x 3 reps x 1 sets @ 6.5 RPE - 62% of 1RM
205 lbs x 2 reps x 1 sets @ 7.5 RPE - 72% of 1RM
230 lbs x 2 reps x 1 sets @ 8 RPE - 81% of 1RM
255 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
235 lbs x 2 reps x 1 sets @ 8.5 RPE - 83% of 1RM
235 lbs x 2 reps x 1 sets @ 8.5 RPE - 83% of 1RM
235 lbs x 2 reps x 1 sets @ 8.5 RPE - 83% of 1RM
235 lbs x 2 reps x 1 sets @ 9 RPE - 83% of 1RM

High Pull - 1RM: 244 lbs
135 lbs x 3 reps x 1 sets @ 6 RPE - 55% of 1RM
185 lbs x 2 reps x 1 sets @ 7 RPE - 76% of 1RM
205 lbs x 2 reps x 1 sets @ 8 RPE - 84% of 1RM
220 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
205 lbs x 2 reps x 1 sets @ 8 RPE - 84% of 1RM
205 lbs x 2 reps x 1 sets @ 8.5 RPE - 84% of 1RM
205 lbs x 2 reps x 1 sets @ 9 RPE - 84% of 1RM

DB Military - 1RM: 81 lbs
52 lbs x 5 reps x 1 sets @ 7.5 RPE - 65% of 1RM
62 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
52 lbs x 5 reps x 1 sets @ 8 RPE - 65% of 1RM
52 lbs x 5 reps x 1 sets @ 8.5 RPE - 65% of 1RM
52 lbs x 5 reps x 1 sets @ 9 RPE - 65% of 1RM

Eduardo Chile
02-06-2011, 09:17 PM
TRAC: Stress Low-0/Sym/CNS Very Good-11/Adaptive Reserve Very Good-9

I've come to the conclusion that no matter what the SSB Squats are a tough movement and grinding weights are possible. I gripped higher on the handles and it seemed to eliminate the issue of my elbows hitting my knees. I guess when you do the typical sky high elitefts squat it's a non-issue.

Overhead lockouts is another exercise that is very difficult. But I figured today I need to really get under the weight with a good arch, and it seemed to help.

Hang Cleans went well, it's much simpler since I already start in a good position for the second pull.


Supplements
Pre
Apple Juice
5 g Creatine
5 g BCAAs
1 Amplifier

Post
Milk
5 g Creatine
5 g BCAAs
Honey

PM
Fish Oil - 4
Multivitamin

http://www.youtube.com/watch?v=zaixTf6CQHQ

http://www.youtube.com/watch?v=nTgyG4g02OA

http://www.youtube.com/watch?v=VmUgyJltX6Y

Coc
T - X 10
1 - X 10
2 - X 3

BJJ/GPP

This was absolutely killer!! I showed up about 50 minutes before class started. For about 40 minutes we would do 3 minutes of a certain position and then 45 seconds of rest. We went from half guard, mount, and side control. It was awesome. Then we did class and we did specific training from the closed guard, and then a 10 minute match and a 7 minute match. I skipped the last 7 minute match, as I was completely exhausted. I'm hoping this becomes a regular occurrence. I went with Derrick, Rafael and Mark.


Week 19
Day 4 - 2/4/11
SSB Squat - 1RM: 339 lbs
175 lbs x 4 reps x 1 sets @ 6 RPE - 52% of 1RM
225 lbs x 3 reps x 1 sets @ 7 RPE - 66% of 1RM
265 lbs x 2 reps x 1 sets @ 7.5 RPE - 78% of 1RM
285 lbs x 2 reps x 1 sets @ 8.5 RPE - 84% of 1RM
305 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
285 lbs x 2 reps x 1 sets @ 8.5 RPE - 84% of 1RM
285 lbs x 2 reps x 1 sets @ 8.5 RPE - 84% of 1RM
285 lbs x 2 reps x 1 sets @ 0 RPE - 84% of 1RM

Seated Overhead Lockout (pin 16) - 1RM: 188 lbs
100 lbs x 4 reps x 1 sets @ 6.5 RPE - 53% of 1RM
125 lbs x 2 reps x 1 sets @ 7 RPE - 66% of 1RM
155 lbs x 2 reps x 1 sets @ 8 RPE - 82% of 1RM
175 lbs x 2 reps x 1 sets @ 9.5 RPE - 93% of 1RM
160 lbs x 2 reps x 1 sets @ 8.5 RPE - 85% of 1RM
160 lbs x 2 reps x 1 sets @ 8.5 RPE - 85% of 1RM
160 lbs x 2 reps x 1 sets @ 9 RPE - 85% of 1RM

Hang Clean - 1RM: 175 lbs
95 lbs x 5 reps x 1 sets @ 6 RPE - 54% of 1RM
115 lbs x 5 reps x 1 sets @ 8 RPE - 66% of 1RM
135 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
125 lbs x 5 reps x 1 sets @ 8 RPE - 71% of 1RM
125 lbs x 5 reps x 1 sets @ 8.5 RPE - 71% of 1RM
125 lbs x 5 reps x 1 sets @ 9 RPE - 71% of 1RM

Eduardo Chile
02-10-2011, 02:33 PM
TRAC: Stress Low-0/Para/CNS Good-6/Adaptive Reserve Very Good-10

Squats are much improved over last week, I think I could have done 365 or 370, but I went conservative. I felt much more balanced on the way up and not leaning forward.

I was very doubtful about 195 but after the first rep my confidence definitely went up.

I'm limited to how much weight I can use by the amount of tens I have. This week I will get some more.

Supplements
Am
1 Multivitamin
4 Fish Oil
1 Amplifier

Pre
Apple Juice
5 g Creatine
5 g BCAAs
1 Amplifier

PM
Fish Oil - 4
Multivitamin

http://www.youtube.com/watch?v=mE49bqp9eAQ

http://www.youtube.com/watch?v=2hXuKZDfdqU


Week 20
Day 1 - 2/7/11
Low Bar Squat w/Belt - 1RM: 424 lbs
225 lbs x 4 reps x 1 sets @ 6 RPE - 53% of 1RM
275 lbs x 3 reps x 1 sets @ 7 RPE - 65% of 1RM
320 lbs x 3 reps x 1 sets @ 8 RPE - 76% of 1RM
360 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
340 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM
340 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM

Push Press - 1RM: 229 lbs
135 lbs x 3 reps x 1 sets @ 6.5 RPE - 59% of 1RM
175 lbs x 3 reps x 1 sets @ 8 RPE - 76% of 1RM
195 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
185 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

DB Bench - 1RM: 104 lbs
77 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM
77 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM
77 lbs x 5 reps x 1 sets @ 9 RPE - 74% of 1RM

Eduardo Chile
02-10-2011, 02:47 PM
TRAC: Stress Moderate-4/Para/CNS Good-6/Adaptive Reserve Very Good-9

Deadlifts feel awesome! My weight has really gone up, and I think had some room to spare with 405. Form feels better but my hips still seem to rise a bit faster than my shoulders.

I set the pins at about what a 1-2 board would be. I'm not sure if it's high enough. It seems to be a lot more natural doing down to the chest.

I can feel the lunges really cooking my hamstrings. I felt this before until I did lunges for a few weeks.

Supplements
Pre
Apple Juice
5 g Creatine
5 g BCAAs
1 Amplifier

PM
Fish Oil - 4
Multivitamin

BJJ - No gi
This class was tough as the instructor set up about 8 stations for two minutes a piece. We did about 12 rounds and then some grappling. I'm really trying to move a lot more and not stall as much. I'm having success getting the wizar in for a darce choke. Also, the kimura is a lot easier to get in no gi than in gi.



http://www.youtube.com/watch?v=WmxZSPcH_xc


Week 20
Day 2 - 2/8/11
Deadlift w/Belt - 1RM: 476 lbs
275 lbs x 3 reps x 1 sets @ 6.5 RPE - 58% of 1RM
315 lbs x 3 reps x 1 sets @ 7.5 RPE - 66% of 1RM
365 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM
405 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
385 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
385 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

Pin Bench (pin 9) - 1RM: 283 lbs
185 lbs x 4 reps x 1 sets @ 6 RPE - 65% of 1RM
225 lbs x 3 reps x 1 sets @ 7 RPE - 79% of 1RM
245 lbs x 3 reps x 1 sets @ 8.5 RPE - 87% of 1RM
255 lbs x 3 reps x 1 sets @ 10 RPE - 90% of 1RM
235 lbs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM

Barbell Lunge - 1RM: 214 lbs
135 lbs x 5 reps x 1 sets @ 8 RPE - 63% of 1RM
165 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
155 lbs x 5 reps x 1 sets @ 8.5 RPE - 72% of 1RM

Eduardo Chile
02-12-2011, 09:44 AM
TRAC: Stress Low-0/Sym/CNS Very Good-8/Adaptive Reserve Very Good-9

2/9/2011

I went to gi BJJ class. We practiced escapes from north south.

1. Put your hands on one side of your opponent and roll onto your knees and single leg. Get to the back of your opponent and trap the leg with your leg.

2. Escape by making space with your opponent's belt and bring a knee in and put the other leg around the head.

I grappled for about 15 minutes but a light pace.

Prehab
Internal/External Shoulder Stretching
External Rotations - X 10 /w 10 lbs, X 10 with 10 lbs, X 10 w/5 lbs
Scap push-ups - 3 X 20
Spinal Traction - 2 sets

Neglected Muscles
2 X 10 ab wheel
pullups- BW X 5, X 4, X 3

Supplements
Am
5 g BCAAs
5 g Creatine
Apple Juice
1 Amplifier

Post
Milk
5 g BCAAs
5 g Creatine
Nesquick

PM
Fish Oil - 4
Multivitamin

Eduardo Chile
02-12-2011, 09:59 AM
TRAC: Stress Moderate-3/Sym/CNS Very Good-8/Adaptive Reserve Very Good-9

Close Grip Bench was surprising. I'm sure I had 225 at a 9, but 220 was already a good PR over what I've done previously. I felt very tight on the last four sets, it felt like the only thing moving was my arm and really digging my legs in on the way up.

I'm not sure how my form is on the high pull. I think I can definitely wait longer on jumping.

I know of a few kittens with more strength then me on the Front raise.

Supplements
Am
1 Amplifier
1 Multivitamin
4 Fish Oil

Pre
Apple Juice
5 g Creatine
5 g BCAAs
1 Amplifier

PM
Fish Oil - 4
Multivitamin

http://www.youtube.com/watch?v=SPRR8A6RedM

http://www.youtube.com/watch?v=Afh7EN87h4k



Week 20
Day 3 - 2/10/11
Close Grip Bench - 1RM: 259 lbs
135 lbs x 5 reps x 1 sets @ 6 RPE - 52% of 1RM
175 lbs x 3 reps x 1 sets @ 7 RPE - 68% of 1RM
195 lbs x 3 reps x 1 sets @ 7.5 RPE - 75% of 1RM
220 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
210 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
210 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
210 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

High Pull - 1RM: 247 lbs
135 lbs x 3 reps x 1 sets @ 6 RPE - 55% of 1RM
165 lbs x 3 reps x 1 sets @ 7 RPE - 67% of 1RM
190 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM
210 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
200 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
200 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
200 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM

DB Front Raise - 1RM: 30 lbs
17 lbs x 6 reps x 1 sets @ 7.5 RPE - 57% of 1RM
22 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
22 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
22 lbs x 6 reps x 1 sets @ 9.5 RPE - 74% of 1RM

Eduardo Chile
02-13-2011, 07:03 AM
TRAC: Stress Low-0/Sym/CNS Good-6/Adaptive Reserve Very Good-9

SSB Squats are getting better every week. It seems to help with staying upright in the squat since there is more torque due to the high pad.

I'm definitely getting stronger in the press as I remember when I couldn't do 165 for 1 a few months ago. But, my 1 RM is not going up as fast.

The SLDL are mean, almost as mean as pause deadlifts. The only thing worse would be combining the two.

Supplements
Am
1 Multivitamin
4 Fish Oil
1 Amplifier

Pre
Apple Juice
5 g Creatine
5 g BCAAs
1 Amplifier

Post
Milk
5 g Creatine
5 g BCAAs
Nes Quick

PM
Fish Oil - 4
Multivitamin

Prehab
Scap-pushups 3 X 20
External/Internal Shoulder stretching
External Rotations - 10 lbs X 10, 10 lbs X 10, 5 lbs X 10

BJJ/GPP

I showed up early again to grapple with Derek and Mark. We practiced a lot of half guard, mount and closed guard. We went for 3 minute rounds, and I prolly got about 8 matches in before class. Class was basically all grappling, and I had two easy matches at first. Then I had one with Rich and Fabin. I want to really get aggressive with the standup pass. I need to prevent my legs from being tied up by anticipating what my opponent is going to do more.

http://www.youtube.com/watch?v=KHYiMgDerXw

http://www.youtube.com/watch?v=WFhW-uYizwY

http://www.youtube.com/watch?v=y6nJe2Bjjs0




Week 20
Day 4 - 2/11/11
SSB Squat - 1RM: 347 lbs
175 lbs x 5 reps x 1 sets @ 6 RPE - 50% of 1RM
225 lbs x 3 reps x 1 sets @ 6.5 RPE - 65% of 1RM
255 lbs x 3 reps x 1 sets @ 7.5 RPE - 74% of 1RM
295 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
280 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
280 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
280 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

Press - 1RM: 187 lbs
95 lbs x 6 reps x 1 sets @ 5 RPE - 51% of 1RM
120 lbs x 3 reps x 1 sets @ 6.5 RPE - 64% of 1RM
145 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM
165 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM
155 lbs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM

4 inch Deficit SLDL - 1RM: 372 lbs
185 lbs x 6 reps x 1 sets @ 7 RPE - 50% of 1RM
225 lbs x 6 reps x 1 sets @ 7.5 RPE - 61% of 1RM
275 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
260 lbs x 6 reps x 1 sets @ 9 RPE - 70% of 1RM

Eduardo Chile
02-13-2011, 02:37 PM
TRAC: Stress Low-0/Bal/CNS Very Good-7/Adaptive Reserve Very Good-9

This circuit was pretty fun. I didn't really rest other than to set up equipment and such.

Didn't have time to do grip work this week, hopefully that changes next week.

Supplements
Am
1 Multivitamin
4 Fish Oil
1 Amplifier

PM
Fish Oil - 4
Multivitamin

2/12

GPP/Prehab

Spinal Traction - 3 sets

TKE's - 3 sets of 25

External/Internal Shoulder Stretching

Kettlebell Swings 16 kg - 3 X 30

Scap pushups - 3 X 20

Pullups - BW - X 5, X 3, X 3

Ab Wheel - 2 X 10

Pendlay Row 95 lbs - 3 X 10

GHR - BW X 10, BW X 8, BW X 10

Power Snatch 45 lbs X 5, 75 X 3, 95 X 4, 115 X 3

Side Lying External Rotation 10 lbs - 3 X 10

Eduardo Chile
02-14-2011, 08:53 AM
TRAC: Stress Low-1/Sym/CNS Good-6/Adaptive Reserve Very Good-9

I've been trying to get more rest the past few days. I feel a lot better.

Supplements
Am
1 Multivitamin
4 Fish Oil
1 Amplifier

PM
Fish Oil - 4
Multivitamin

2/13

Foam Roll

Stretching

I can almost do a prisoner squat all the way down.

Eduardo Chile
02-15-2011, 03:06 PM
TRAC: Stress Low-0/Sym/CNS Very Good-9/Adaptive Reserve Very Good-9

Squats ended up much better than they started. I tried a few sets and I tried going a bit wider. I felt my depth wasn't as good nor did I have good speed into the hole.

My last three sets I went to a bit narrower stance and it paid off big time I think.

Push Press is a fun exercise and it's actually difficult to stabilize the weight at 210 lbs. I can't imagine what it's like when people do something over 400 lbs.

Supplements
Am
1 Multivitamin
4 Fish Oil
1 Amplifier

Pre
Apple Juice
5 g Creatine
5 g BCAAs
1 Amplifier

PM
Fish Oil - 4
Multivitamin

http://www.youtube.com/watch?v=M188KoTrcE4

http://www.youtube.com/watch?v=aKsd0ZcTf3Q

http://www.youtube.com/watch?v=k32QDczK8-E




Week 21
Day 1 - 2/14/11
Low Bar Squat w/Belt - 1RM: 428 lbs
225 lbs x 4 reps x 1 sets @ 6 RPE - 53% of 1RM
275 lbs x 2 reps x 1 sets @ 6.5 RPE - 64% of 1RM
315 lbs x 2 reps x 1 sets @ 7.5 RPE - 74% of 1RM
355 lbs x 2 reps x 1 sets @ 8 RPE - 83% of 1RM
385 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
360 lbs x 2 reps x 1 sets @ 8.5 RPE - 84% of 1RM
360 lbs x 2 reps x 1 sets @ 8.5 RPE - 84% of 1RM
360 lbs x 2 reps x 1 sets @ 8.5 RPE - 84% of 1RM
360 lbs x 2 reps x 1 sets @ 9 RPE - 84% of 1RM

Push Press - 1RM: 233 lbs
135 lbs x 4 reps x 1 sets @ 6 RPE - 58% of 1RM
160 lbs x 2 reps x 1 sets @ 6.5 RPE - 69% of 1RM
190 lbs x 2 reps x 1 sets @ 8 RPE - 81% of 1RM
210 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
195 lbs x 2 reps x 1 sets @ 8.5 RPE - 84% of 1RM
195 lbs x 2 reps x 1 sets @ 8.5 RPE - 84% of 1RM
195 lbs x 2 reps x 1 sets @ 9 RPE - 84% of 1RM

DB Bench - 1RM: 111 lbs
82 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM
82 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM
82 lbs x 5 reps x 1 sets @ 9 RPE - 74% of 1RM

Eduardo Chile
02-20-2011, 02:55 PM
TRAC: Stress Low-0/Sym/CNS Very Good-9/Adaptive Reserve Very Good-9

Deadlifts were frustrating to say the least today. I tried doing them in my olympic shoes and they didn't feel bad, just different. I failed at about of other weights that I didn't list on there, 425, 430 and 435. But I saw my video of when I did 420 for a double and my shoulders stay in a direct line over the bar and my upper back stays much tighter. I feel I need more practice with the deadlift.

Pin Press was good and I felt good with the groove I had going. I felt I had power throughout the range of motion.

I ran out of time for lunges.

Supplements
Pre
Apple Juice
5 g Creatine
5 g BCAAs
1 Amplifier

Post
Milk
5 g Creatine
5 g BCAAs
Nesquick

http://www.youtube.com/watch?v=u9Hw-1n0Z8M

http://www.youtube.com/watch?v=7mmcYRXNN3A


Week 21
Day 2 - 2/15/11
Deadlift w/Belt - 1RM: 436 lbs
275 lbs x 3 reps x 1 sets @ 6 RPE - 63% of 1RM
315 lbs x 2 reps x 1 sets @ 7 RPE - 72% of 1RM
365 lbs x 2 reps x 1 sets @ 7.5 RPE - 84% of 1RM
405 lbs x 2 reps x 1 sets @ 8 RPE - 93% of 1RM
440 lbs x 0 reps x 1 sets @ 11 RPE - 101% of 1RM
405 lbs x 2 reps x 1 sets @ 8.5 RPE - 93% of 1RM
405 lbs x 2 reps x 1 sets @ 9 RPE - 93% of 1RM

Pin Bench (pin 9) - 1RM: 289 lbs
185 lbs x 2 reps x 1 sets @ 7 RPE - 64% of 1RM
225 lbs x 2 reps x 1 sets @ 8 RPE - 78% of 1RM
260 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
240 lbs x 2 reps x 1 sets @ 8 RPE - 83% of 1RM
240 lbs x 2 reps x 1 sets @ 8.5 RPE - 83% of 1RM
240 lbs x 2 reps x 1 sets @ 9 RPE - 83% of 1RM

Eduardo Chile
02-20-2011, 03:12 PM
TRAC: Stress Low-0/Sym/CNS Very Good-8/Adaptive Reserve Very Good-10

Close Grip Bench was a challenge. I'm very weak off the chest. But, This will help address my weak point in my bench.

With the high pulls I can really focus on the second pull and try to jump violently, at least in my head.

Front Raises seem to be weak, but an improvement over last week.

Supplements
Pre
Apple Juice
5 g Creatine
5 g BCAAs
1 Amplifier

Post
Milk
5 g Creatine
5 g BCAAs
Nesquick




Week 21
Day 3 - 2/17/11
Close Grip Bench - 1RM: 258 lbs
135 lbs x 5 reps x 1 sets @ 6 RPE - 52% of 1RM
175 lbs x 3 reps x 1 sets @ 6 RPE - 68% of 1RM
210 lbs x 2 reps x 1 sets @ 8 RPE - 81% of 1RM
240 lbs x 2 reps x 1 sets @ 9.5 RPE - 93% of 1RM
225 lbs x 2 reps x 1 sets @ 8.5 RPE - 87% of 1RM
225 lbs x 2 reps x 1 sets @ 9.5 RPE - 87% of 1RM

High Pull - 1RM: 250 lbs
135 lbs x 4 reps x 1 sets @ 6 RPE - 54% of 1RM
165 lbs x 4 reps x 1 sets @ 7 RPE - 66% of 1RM
185 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM
200 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
185 lbs x 4 reps x 1 sets @ 8.5 RPE - 74% of 1RM
185 lbs x 4 reps x 1 sets @ 9 RPE - 74% of 1RM
185 lbs x 4 reps x 1 sets @ 9 RPE - 74% of 1RM

Front Raises - 1RM: 35 lbs
22 lbs x 7 reps x 1 sets @ 8.5 RPE - 63% of 1RM
25 lbs x 7 reps x 1 sets @ 9 RPE - 71% of 1RM
22 lbs x 7 reps x 1 sets @ 9 RPE - 63% of 1RM

Eduardo Chile
02-20-2011, 04:02 PM
TRAC: No data

SSB Squat has grown on me and it seems very good for staying upright and making a good arch.

I was able to set a PR in the press since I concentrated on keeping a tight arch and having my head out of the bar path. It's all in the details.

SLDL are evil, and that's all I will say. I will post a video later and see if the amount of rounding is ok.

Supplements
Pre
Apple Juice
5 g Creatine
5 g BCAAs
1 Amplifier

Post
Milk
5 g Creatine
5 g BCAAs
Nesquick

BJJ/GPP

I did Gi BJJ and it was fun. I wasn't able to go all week so I made sure to make the most of it. I rolled with Derek, Earl and Mark before class. We worked a lot of half guard and knee on the belly.

I did class and rolled some more with Earl and then a green belt. I was teaching him as we went, but he wanted to work side control escapes and I wanted to teach not to expose his arms. I got a few submissions and he really hid his arms well after that. I rolled with Rich after this and he caught me with two submissions and I was pretty beat by then, but I did have success replacing the guard.

All in all, it was a lot of grappling.




Week 21
Day 4 - 2/18/11
SSB Squat - 1RM: 356 lbs
175 lbs x 5 reps x 1 sets @ 6 RPE - 49% of 1RM
225 lbs x 4 reps x 1 sets @ 7 RPE - 63% of 1RM
255 lbs x 4 reps x 1 sets @ 8 RPE - 72% of 1RM
285 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
265 lbs x 4 reps x 1 sets @ 8.5 RPE - 74% of 1RM
265 lbs x 4 reps x 1 sets @ 8.5 RPE - 74% of 1RM
265 lbs x 4 reps x 1 sets @ 9 RPE - 74% of 1RM

Press - 1RM: 194 lbs
95 lbs x 5 reps x 1 sets @ 5.5 RPE - 49% of 1RM
135 lbs x 4 reps x 1 sets @ 8 RPE - 70% of 1RM
155 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
145 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM
145 lbs x 4 reps x 1 sets @ 9 RPE - 75% of 1RM

4 inch Deficit SLDL - 1RM: 387 lbs
225 lbs x 7 reps x 1 sets @ 7.5 RPE - 58% of 1RM
275 lbs x 7 reps x 1 sets @ 9 RPE - 71% of 1RM
255 lbs x 7 reps x 1 sets @ 9 RPE - 66% of 1RM

Eduardo Chile
02-20-2011, 05:01 PM
TRAC: None

Supplements
Am
1 Multivitamin
4 Fish Oil
1 Amplifier

2/19

GPP/Prehab

Spinal Traction - 4 sets

External/Internal Shoulder Stretching

Pullups - BW - X 5, X 4, X 3, X 3

Reverse Hyper - BW - X 10, X 8

Power Snatch 45 lbs X 5, 95 X 4, 115 X 3 X 3

Side Lying External Rotation 10 lbs - 2 X 10, 7.5 lbs X 10

Landmine - 25 lbs - 2 X 10

Eduardo Chile
02-23-2011, 02:29 PM
TRAC: Stress Low-0/Para/CNS Very Good-9/Adaptive Reserve Very Good-10

Squats feel better this week at a narrower foot position. With the lighter weight I really felt I could get into the hole quickly. Is there any tips on getting into the hole faster with the heavier weight?

Seated Military is a tough movement with the bands, that resistance adds up quickly.

I need more tens for the db military and an easier way to mount and dismount the clamps.

Supplements
Am
Multivitamin
Amplifier

Pre
Apple Juice
5 g Creatine
5 g BCAAs
1 Amplifier

Post
Milk
5 g Creatine
5 g BCAAs
Nesquick

Grip
Coc Grippers
T - 10
#1 - 10
#2 - X 2, X 2

Blob 30
6 second holds - X 6

http://www.youtube.com/watch?v=N75Id19kHnc

http://www.youtube.com/watch?v=NLWwXDF1KIY

http://www.youtube.com/watch?v=3ALE4186D4g



Week 22
Day 1 - 2/21/11
Low Bar Squat - 1RM: 419 lbs
225 lbs x 4 reps x 1 sets @ 6.5 RPE - 0% of 1RM
275 lbs x 4 reps x 1 sets @ 7.5 RPE - 76% of 1RM
305 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
335 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
325 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM

Seated Military +mini - 1RM: 150 lbs
85 lbs x 4 reps x 1 sets @ 7 RPE - 57% of 1RM
100 lbs x 4 reps x 1 sets @ 7.5 RPE - 67% of 1RM
120 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
115 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

DB Military - 1RM: 112 lbs
82 lbs x 6 reps x 1 sets @ 8.5 RPE - 73% of 1RM
82 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
82 lbs x 6 reps x 1 sets @ 9.5 RPE - 76% of 1RM

Derek Simonds
02-24-2011, 05:56 AM
I want twinkies! Nice lifting brother and good training last night. I saw you grappling with Leo he is a beast.

Eduardo Chile
03-03-2011, 06:10 AM
TRAC: Stress Low-0/Para/CNS Very Good-7/Adaptive Reserve Very Good-10

After watching my deadlifts from the previous week, I stopped lower on the deadlift. I also tried to really explode on the way up. I'm hoping this fixes some of my issues.

The pause bench has been really improving, and I hope it translates into a big bench PR.

Lunges with the barbell are awkward, but my hamstrings are smoked afterwards. Don't know if this something I will need to address down the road.
Seated Military is a tough movement with the bands, that resistance adds up quickly.


Week 22
Day 2 - 2/22/11
3 ct Pause Deadlift - 1RM: 413 lbs
225 lbs x 4 reps x 1 sets @ 6.5 RPE - 55% of 1RM
265 lbs x 4 reps x 1 sets @ 7 RPE - 64% of 1RM
300 lbs x 4 reps x 1 sets @ 8 RPE - 73% of 1RM
330 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
320 lbs x 4 reps x 1 sets @ 8 RPE - 78% of 1RM

3 ct Pause Bench - 1RM: 275 lbs
140 lbs x 4 reps x 1 sets @ 6.5 RPE - 51% of 1RM
175 lbs x 4 reps x 1 sets @ 7 RPE - 64% of 1RM
200 lbs x 4 reps x 1 sets @ 8 RPE - 73% of 1RM
220 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
215 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

Barbell Lunge - 1RM: 223 lbs
135 lbs x 6 reps x 1 sets @ 8 RPE - 61% of 1RM
165 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
160 lbs x 6 reps x 1 sets @ 9 RPE - 72% of 1RM

Derek Simonds
03-03-2011, 11:27 AM
Any single leg movement with a slow eccentric part produces a gawd awful amount of DOMS for me.

Eduardo Chile
03-04-2011, 04:56 AM
Derek,

I guess the same holds true for me.

Eduardo Chile
03-04-2011, 05:02 AM
2/23

I went to gi jiu-jitsu. There was a lot of grappling at the end, and we worked some north south escapes.

Eduardo Chile
03-04-2011, 05:03 AM
I'm not sure if my setup for the Bench with the minis is right. I take the mini bands and wrapped them around the base of the power rack. It's a cool movement as the weight does feel difficult throughout the range of motion.

On the power cleans I went with a wider grip as I read some notes form Greg Everett's book. It seemed to help and it put the weight higher when I go to start the second pull.




Week 22
Day 3 - 2/25/11
Bench +90mm - 1RM: 256 lbs
135 lbs x 4 reps x 1 sets @ 6.5 RPE - 53% of 1RM
160 lbs x 4 reps x 1 sets @ 7 RPE - 62% of 1RM
185 lbs x 4 reps x 1 sets @ 8 RPE - 72% of 1RM
205 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
200 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

Power Cleans - 1RM: 238 lbs
135 lbs x 4 reps x 1 sets @ 6.5 RPE - 57% of 1RM
165 lbs x 4 reps x 1 sets @ 7.5 RPE - 70% of 1RM
190 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
185 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

Front Raises - 1RM: 32 lbs
22 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
22 lbs x 8 reps x 1 sets @ 9.5 RPE - 68% of 1RM

Eduardo Chile
03-05-2011, 05:40 AM
2/25

Worked on positional drills, a lot of them were from half guard. Another good session with lots of cardio in there. It'd be cool to wear a heart rate monitor but that wouldn't work out too well grappling.

Did competition class afterwards and had a lot of success against others from half guard. Got some sweeps and also I'm doing a good job switching from head and arm triangles, kimuras and keylocks from half guard.

I did feel exhausted after this session.

Eduardo Chile
03-05-2011, 05:45 AM
The pause squats really force me to stay tight on the way up. I tend to lean forward on them. I think it's due to not having the momentum from the stretch reflex to help me. It should prove to continue to help the regular squat.

Another PR on the press with weight I've done for 4 reps.

The 8 reps on the SLDL is just brutal. My soul was on fire after this one.


Week 22
Day 4 - 2/26/11
3 ct Pause Low Bar Squat - 1RM: 375 lbs
185 lbs x 4 reps x 1 sets @ 6 RPE - 49% of 1RM
225 lbs x 4 reps x 1 sets @ 7 RPE - 60% of 1RM
250 lbs x 4 reps x 1 sets @ 7.5 RPE - 67% of 1RM
275 lbs x 4 reps x 1 sets @ 8 RPE - 73% of 1RM
300 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
290 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

Press - 1RM: 193 lbs
95 lbs x 5 reps x 1 sets @ 6 RPE - 49% of 1RM
120 lbs x 4 reps x 1 sets @ 7 RPE - 62% of 1RM
145 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM
160 lbs x 4 reps x 1 sets @ 9.5 RPE - 83% of 1RM
155 lbs x 4 reps x 1 sets @ 9.5 RPE - 80% of 1RM

4 inch Deficit SLDL - 1RM: 404 lbs
225 lbs x 8 reps x 1 sets @ 7.5 RPE - 56% of 1RM
275 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
265 lbs x 8 reps x 1 sets @ 9 RPE - 66% of 1RM

Eduardo Chile
03-05-2011, 01:13 PM
TRAC: Stress Moderate-2/Para/CNS Very Good-7/Adaptive Reserve Good-7

Squats are feeling better and I think I'm getting used to the belt. I used the belt on the 5th notch versus the 3rd that I have been using. I'm looking forward to next week to try and set some more PR's.

Seated military gets really difficult at the sticking point which is right about my forehead.

Any critique on how my form is improving would be very helpful.

http://www.youtube.com/watch?v=BVN_JtPdSKM

Week 23
Day 1 - 2/28/11
Low Bar Squat w/Belt - 1RM: 435 lbs
225 lbs x 4 reps x 1 sets @ 6 RPE - 52% of 1RM
275 lbs x 3 reps x 1 sets @ 6.5 RPE - 63% of 1RM
315 lbs x 3 reps x 1 sets @ 7 RPE - 72% of 1RM
345 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
370 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
350 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM
350 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM

Seated Military +mini - 1RM: 153 lbs
90 lbs x 3 reps x 1 sets @ 6 RPE - 59% of 1RM
115 lbs x 3 reps x 1 sets @ 7.5 RPE - 75% of 1RM
130 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
125 lbs x 3 reps x 1 sets @ 9 RPE - 82% of 1RM

30 degree Incline thumb from smooth - 1RM: 240 lbs
135 lbs x 5 reps x 1 sets @ 6.5 RPE - 56% of 1RM
160 lbs x 5 reps x 1 sets @ 7.5 RPE - 67% of 1RM
185 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
175 lbs x 5 reps x 1 sets @ 8.5 RPE - 73% of 1RM
175 lbs x 5 reps x 1 sets @ 9 RPE - 73% of 1RM

Derek Simonds
03-05-2011, 01:20 PM
2/25

Worked on positional drills, a lot of them were from half guard. Another good session with lots of cardio in there. It'd be cool to wear a heart rate monitor but that wouldn't work out too well grappling.

Did competition class afterwards and had a lot of success against others from half guard. Got some sweeps and also I'm doing a good job switching from head and arm triangles, kimuras and keylocks from half guard.

I did feel exhausted after this session.

Yeah me to. Good training last night. We are all getting better in half guard.

Eduardo Chile
03-05-2011, 01:28 PM
TRAC: Stress Low-0/Para/CNS Very Good-10/Adaptive Reserve Good-7

Deadlifts felt a lot stronger than they have. I tried to apply the mentality of pulling fast, but not jerking the weight off the floor. It seems to work. Plus, I'm not just sitting in the ready position forever. I'm trying to use the stretch reflex a bit as well. It felt faster than it looked when I did it.

The pause bench starts to stall a few inches off the chest and this should help push through the sticking point.

SSB squats were done with some fatigue so my numbers went down, but that should be expected.

http://www.youtube.com/watch?v=-cikDJKmrWw

http://www.youtube.com/watch?v=EC3kSmRlBXM



Week 23
Day 2 - 3/5/11
Deadlift w/belt - 1RM: 488 lbs
275 lbs x 3 reps x 1 sets @ 6 RPE - 56% of 1RM
335 lbs x 3 reps x 1 sets @ 7 RPE - 69% of 1RM
375 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM
415 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
395 lbs x 3 reps x 1 sets @ 8 RPE - 81% of 1RM
395 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
395 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

3 ct Pause Bench - 1RM: 276 lbs
140 lbs x 5 reps x 1 sets @ 6.5 RPE - 51% of 1RM
180 lbs x 3 reps x 1 sets @ 7 RPE - 65% of 1RM
210 lbs x 3 reps x 1 sets @ 8 RPE - 76% of 1RM
235 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
225 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
225 lbs x 3 reps x 1 sets @ 10 RPE - 81% of 1RM

SSB Squat - 1RM: 344 lbs
175 lbs x 5 reps x 1 sets @ 6.5 RPE - 51% of 1RM
225 lbs x 5 reps x 1 sets @ 7.5 RPE - 65% of 1RM
265 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
250 lbs x 5 reps x 1 sets @ 9 RPE - 73% of 1RM

Eduardo Chile
03-06-2011, 07:29 PM
TRAC: Stress High-8/Para/CNS Very Good-7/Adaptive Reserve Good-7

3/2

I went to bjj gi class. We went over some fancy sweeps.

Control the collar and same side pant leg and on leg on the opponents head and the other one behind the arm against the back. You are perpendicular to your opponent.

You can go for omoplatas and a sweep over your own shoulder.

Grappled about 15 minutes.

Eduardo Chile
03-07-2011, 02:13 PM
TRAC: Stress High-6/Para/CNS Good-6/Adaptive Reserve Average-

The bench with the mini bands felt good and I think I had a better groove than the previous week.

I went with a wider grip on the cleans and it seemed to help with my form. The only issue with the cleans is they are highly technical and I haven't done them for a few weeks.

http://www.youtube.com/watch?v=BnXcc_n7K3U

http://www.youtube.com/watch?v=Y2uViuHGU4o



Week 23
Day 3 - 3/3/11
Bench +mini - 1RM: 259 lbs
135 lbs x 5 reps x 1 sets @ 6.5 RPE - 52% of 1RM
175 lbs x 3 reps x 1 sets @ 7 RPE - 68% of 1RM
200 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM
220 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

Clean - 1RM: 241 lbs
135 lbs x 3 reps x 1 sets @ 6 RPE - 56% of 1RM
165 lbs x 3 reps x 1 sets @ 7 RPE - 68% of 1RM
185 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM
205 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

Elbows Out Extension - 1RM: 128 lbs
95 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

Eduardo Chile
03-08-2011, 02:07 PM
TRAC: Stress High-6/Para/CNS Good-6/Adaptive Reserve Average-6

3/4

I did lots of grappling from half guard, and did a good job of pacing myself. We rolled for about 30 minutes before class and about 15 minutes in class. Lots of good cardio.

Eduardo Chile
03-08-2011, 02:11 PM
TRAC: Stress Low-0/Para/CNS Very Good-8/Adaptive Reserve Average-6

Squats feel stronger and it's really helping my form.

Push Press was not good as I'm trying a wider grip to go along with the wider grip on the cleans. I don't think I use my body efficiently.

The good mornings were an easy 9, and I really feel it in my groin muscles.

http://www.youtube.com/watch?v=Vix0NieHuZo


Week 23
Day 4 - 3/5/11
3 ct Pause Low Bar Squat - 1RM: 376 lbs
225 lbs x 3 reps x 1 sets @ 7 RPE - 77% of 1RM
260 lbs x 3 reps x 1 sets @ 7.5 RPE - 79% of 1RM
290 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
320 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
305 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM
305 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

Push Press - 1RM: 205 lbs
120 lbs x 3 reps x 1 sets @ 6 RPE - 0% of 1RM
160 lbs x 3 reps x 1 sets @ 7 RPE - 77% of 1RM
185 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
205 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
185 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM

Wide Stance Good Morning - 1RM: 304 lbs
185 lbs x 6 reps x 1 sets @ 7 RPE - 68% of 1RM
225 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
215 lbs x 6 reps x 1 sets @ 8.5 RPE - 73% of 1RM
215 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

Eduardo Chile
03-08-2011, 02:16 PM
TRAC: Stress High-8/Para/CNS Poor-1/Adaptive Reserve Average-5

This is a big time PR for me. The highest weight I've ever handled on the squat with no belt was 385. First time ever having 4 wheels on the bar. Am I going way too low by powerlifting standards?

The press was a PR as well but I don't seem to be able to handle heavy weight in relation to what I can do for reps.

It has been a few stressful days and TRAC is showing it. But, I still feel good I lifted this and I can't wait to get some rest and see what I can do fresh. I did cut back on some of the volume, but I like to lift and this helps remove some of the stress.

http://www.youtube.com/watch?v=MvSOGCYbkpk


Week 24
Day 1 - 3/7/11
Low Bar Squat w/Belt - 1RM: 432 lbs
225 lbs x 4 reps x 1 sets @ 6 RPE - 52% of 1RM
275 lbs x 3 reps x 1 sets @ 6.5 RPE - 64% of 1RM
315 lbs x 1 reps x 1 sets @ 6.5 RPE - 73% of 1RM
355 lbs x 1 reps x 1 sets @ 7.5 RPE - 82% of 1RM
385 lbs x 1 reps x 1 sets @ 8 RPE - 89% of 1RM
410 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
390 lbs x 1 reps x 1 sets @ 9 RPE - 90% of 1RM

Press - 1RM: 179 lbs
95 lbs x 5 reps x 1 sets @ 6 RPE - 53% of 1RM
135 lbs x 2 reps x 1 sets @ 7 RPE - 76% of 1RM
155 lbs x 1 reps x 1 sets @ 7 RPE - 87% of 1RM
170 lbs x 1 reps x 1 sets @ 8.5 RPE - 95% of 1RM
175 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM
165 lbs x 1 reps x 1 sets @ 8.5 RPE - 92% of 1RM
165 lbs x 1 reps x 1 sets @ 9 RPE - 92% of 1RM

30 degree Incline thumb from smooth - 1RM: 240 lbs
135 lbs x 5 reps x 1 sets @ 7 RPE - 56% of 1RM
165 lbs x 5 reps x 1 sets @ 8 RPE - 69% of 1RM
185 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM

Derek Simonds
03-08-2011, 02:41 PM
Solid brother. Really solid.

Eduardo Chile
03-12-2011, 10:46 AM
TRAC: Stress Moderate-4/Para/CNS Poor-1/Adaptive Reserve Poor-4

This is a huge PR on the deadlift!!! I've never lifted anything heavier than 430 in the past. My form feels a lot better but I think I can improve with upper back tightness. I went to upload the video but, my camera was corrupt and I lost the videos on there. Oh well, there will be more.

My floor seems to be very close to the bench in weight.

SSB Squat was easier this week since I cut the fatigue out due to TRAC.




Week 24
Day 2 - 3/8/11
Deadlift w/Belt - 1RM: 495 lbs
275 lbs x 3 reps x 1 sets @ 6 RPE - 56% of 1RM
335 lbs x 2 reps x 1 sets @ 7 RPE - 68% of 1RM
380 lbs x 1 reps x 1 sets @ 7 RPE - 77% of 1RM
420 lbs x 1 reps x 1 sets @ 8 RPE - 85% of 1RM
455 lbs x 1 reps x 1 sets @ 8.5 RPE - 92% of 1RM
470 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM

Floor Press - 1RM: 288 lbs
165 lbs x 3 reps x 1 sets @ 6 RPE - 57% of 1RM
195 lbs x 3 reps x 1 sets @ 7 RPE - 68% of 1RM
225 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM
245 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

SSB Squat - 1RM: 357 lbs
175 lbs x 5 reps x 1 sets @ 6.5 RPE - 49% of 1RM
225 lbs x 5 reps x 1 sets @ 7.5 RPE - 63% of 1RM
275 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM

Derek Simonds
03-12-2011, 03:23 PM
470 LB's BAMF!!!

Eduardo Chile
03-12-2011, 05:26 PM
Thanks Derek!

Not sure if I'm going to have a test day, but I hope to get 500 if I do.

Eduardo Chile
03-13-2011, 11:31 AM
I worked out in a gym in Miami and I'm so glad I work out at home. The exercises the people were doing and what the trainers had people with no workout experience do what astounding. I forget how many ways there are to train chest, shoulders and biceps.

Anyways, the bench was a PR as well and the bar didn't have markings so it was hard to tell where I set up.

The bar didn't rotate well at all so it made the squats a bit harder, but it really forced me to stay upright.


Week 24
Day 3 - 3/10/11
Bench - 1RM: 281 lbs
145 lbs x 5 reps x 1 sets @ 6.5 RPE - 52% of 1RM
185 lbs x 3 reps x 1 sets @ 7 RPE - 66% of 1RM
215 lbs x 1 reps x 1 sets @ 7 RPE - 77% of 1RM
245 lbs x 1 reps x 1 sets @ 8 RPE - 87% of 1RM
275 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM
255 lbs x 1 reps x 1 sets @ 8.5 RPE - 91% of 1RM
255 lbs x 1 reps x 1 sets @ 9 RPE - 91% of 1RM

3 ct Pause Low Bar Squat - 1RM: 382 lbs
225 lbs x 3 reps x 1 sets @ 6 RPE - 59% of 1RM
265 lbs x 3 reps x 1 sets @ 7.5 RPE - 69% of 1RM
295 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM
325 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
305 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM
305 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM

Elbows Out Extension - 1RM: 135 lbs
70 lbs x 6 reps x 1 sets @ 7 RPE - 52% of 1RM
90 lbs x 6 reps x 1 sets @ 8.5 RPE - 67% of 1RM
100 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
90 lbs x 6 reps x 1 sets @ 9 RPE - 67% of 1RM

Eduardo Chile
03-14-2011, 10:36 AM
TRAC: Stress Low-0/Para/CNS Average-3/Adaptive Reserve Average-5

The cleans are a fun lift and I think this is a PR for me. I'm definitely stronger than the last time I did these. Also, it seems the timing of the lift varies from the ligher weights.

I went back to the narrower grip on the push press, and it definitely helped out.

The wide stance gm's really cook my inner thighs.

http://www.youtube.com/watch?v=rxngZjMt7tg

I mislabeled the video, it's 215 on the cleans.



Week 24
Day 4 - 3/12/11
Clean - 1RM: 253 lbs
135 lbs x 3 reps x 1 sets @ 6 RPE - 53% of 1RM
165 lbs x 3 reps x 1 sets @ 7 RPE - 65% of 1RM
185 lbs x 3 reps x 1 sets @ 8 RPE - 73% of 1RM
205 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
215 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
205 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

Push Press - 1RM: 241 lbs
125 lbs x 3 reps x 1 sets @ 6 RPE - 52% of 1RM
150 lbs x 3 reps x 1 sets @ 7 RPE - 62% of 1RM
170 lbs x 3 reps x 1 sets @ 7.5 RPE - 71% of 1RM
185 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM
205 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
195 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
195 lbs x 1 reps x 1 sets @ 9 RPE - 81% of 1RM

Wide Stance Good Morning - 1RM: 318 lbs
175 lbs x 6 reps x 1 sets @ 6 RPE - 55% of 1RM
205 lbs x 6 reps x 1 sets @ 7.5 RPE - 65% of 1RM
235 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
225 lbs x 6 reps x 1 sets @ 8.5 RPE - 71% of 1RM
225 lbs x 6 reps x 1 sets @ 9 RPE - 71% of 1RM

Eduardo Chile
03-14-2011, 06:52 PM
TRAC: Stress Severe-10/Bal/CNS Very Good-8/Adaptive Reserve Poor-4

3/13

Foam Rolll

Stretching

Pullups - BW X 5, X 4, X 4, X 4

Internal/External Shoulder Rotation

Side lying External Rotation - 5 lbs X 10, 10 lbs X 10, 5 lbs X 10

Scap pushups - 3 x 20

Ab Wheel - 2 X 10



Grip Training

Coc

Trainer - X 10

# 1 - X 10

#2 X 2

Smooth Negative #3 X 2

Holds shaved #1 - 10 seconds, 10 seconds

Hub lifts 25 lbs - X 6, X 6

Eduardo Chile
03-14-2011, 06:53 PM
TRAC: Stress High-8/Bal/CNS Very Good-7/Adaptive Reserve Poor-4

No work past the initial due to TRAC. I should be able to get some good rest tonight.

The squats were fun and a struggle. I made some strange noises during the reps. It seems as the weight gets heavier I'm leaning over a bit more.

Had a much easier time with 165 this time around on the press, and used a narrower grip than last time.

http://www.youtube.com/watch?v=zxF6-wV5rB8




Week 25
Day 1 - 3/14/11
Low Bar Squat w/Belt - 1RM: 441 lbs
225 lbs x 4 reps x 1 sets @ 6 RPE - 51% of 1RM
275 lbs x 3 reps x 1 sets @ 6 RPE - 62% of 1RM
315 lbs x 3 reps x 1 sets @ 7 RPE - 71% of 1RM
345 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM
375 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

Press - 1RM: 194 lbs
95 lbs x 5 reps x 1 sets @ 6 RPE - 49% of 1RM
115 lbs x 3 reps x 1 sets @ 6 RPE - 59% of 1RM
135 lbs x 3 reps x 1 sets @ 7 RPE - 70% of 1RM
150 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM
165 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

30 degree Incline thumb from smooth - 1RM: 247 lbs
135 lbs x 5 reps x 1 sets @ 6 RPE - 55% of 1RM
170 lbs x 5 reps x 1 sets @ 8 RPE - 69% of 1RM
190 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM

Eduardo Chile
03-18-2011, 03:24 PM
TRAC: Stress High-8/Para/CNS Very Good-8/Adaptive Reserve Poor-3

Deadlifts are really looking up strength wise. Should I be concerned with the amount my back is rounding?

Floor press speed really died on 250 compared to 225.

GPP

Went to no gi BJJ. We practiced a calf crusher from the turtle position.

Also, did a submission from de la riva guard. You pressure the leg between your legs, get under the other leg, roll onto your shoulder and and grab the leg you are attacking.

Had three matches and each was about 5-7 minutes long.

Prehab/Neglected Muscles

Neutral Grip Pullups - BW X 5, X 4, X 4

Kneeling Ab Wheel - X 10, X 10

Spinal Traction

Internal/External Shoulder Rotation

Side lying External Rotations - 7.5 lbs X 3 X 10

Blob 30 lifts - X 5

Blob 30 face lifts - X 1, X 1

http://www.youtube.com/watch?v=RL79t6oG7ew



Week 25
Day 2 - 3/15/11
Deadlift w/Belt - 1RM: 506 lbs
275 lbs x 3 reps x 1 sets @ 6 RPE - 54% of 1RM
325 lbs x 3 reps x 1 sets @ 6.5 RPE - 64% of 1RM
365 lbs x 3 reps x 1 sets @ 7 RPE - 72% of 1RM
395 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM
430 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

Floor Press - 1RM: 278 lbs
145 lbs x 5 reps x 1 sets @ 6 RPE - 52% of 1RM
175 lbs x 3 reps x 1 sets @ 6 RPE - 63% of 1RM
200 lbs x 3 reps x 1 sets @ 7 RPE - 72% of 1RM
225 lbs x 3 reps x 1 sets @ 8 RPE - 81% of 1RM
250 lbs x 3 reps x 1 sets @ 10 RPE - 90% of 1RM

SSB Squat - 1RM: 364 lbs
175 lbs x 5 reps x 1 sets @ 7 RPE - 48% of 1RM
225 lbs x 5 reps x 1 sets @ 7.5 RPE - 62% of 1RM
280 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM

Eduardo Chile
03-21-2011, 08:21 PM
Bench is feeling stronger and 240 is a personal best for a triple at a 9 for me.

Cleans were a disaster as I hurt my wrist, and I'm lucky it isn't broken. I don't get my arms around fast enough and I bear the weight on my wrists. Oh well, I think I'll concentrate on powerlifting for awhile then.

My goal is to total at least 1250 for my first meet. I'm shooting for 1300 with just a belt. I'm thinking of going ironman or maybe raw. I want to compete drug free, but I think my only option is ironman at that point.


Week 25
Day 3 - 3/18/11
Bench - 1RM: 282 lbs
145 lbs x 5 reps x 1 sets @ 6 RPE - 51% of 1RM
170 lbs x 3 reps x 1 sets @ 6 RPE - 60% of 1RM
195 lbs x 3 reps x 1 sets @ 7 RPE - 69% of 1RM
220 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM
240 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
230 lbs x 3 reps x 1 sets @ 8.5 RPE - 82% of 1RM
230 lbs x 3 reps x 1 sets @ 9 RPE - 82% of 1RM

Clean - 1RM: 218 lbs
135 lbs x 3 reps x 1 sets @ 6 RPE - 62% of 1RM
165 lbs x 3 reps x 1 sets @ 6.5 RPE - 76% of 1RM
185 lbs x 3 reps x 1 sets @ 7.5 RPE - 85% of 1RM
205 lbs x 3 reps x 1 sets @ 8.5 RPE - 94% of 1RM
220 lbs x 0 reps x 1 sets @ 10 RPE - 101% of 1RM

Elbows Out Extension - 1RM: 135 lbs
85 lbs x 6 reps x 1 sets @ 7 RPE - 63% of 1RM
100 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

Eduardo Chile
03-21-2011, 08:41 PM
TRAC: Stress High-8/Para/CNS Very Good-9/Adaptive Reserve Poor-1

Wrist was still bothering me considerably and it didn't allow me to stay tight with my upper back. Plus, I just wasn't feeling it with the pain. So I cut it after the squats.


Week 25
Day 4 - 3/19/11
3 ct Pause Low Bar Squat - 1RM: 367 lbs
225 lbs x 3 reps x 1 sets @ 6 RPE - 61% of 1RM
265 lbs x 3 reps x 1 sets @ 7 RPE - 72% of 1RM
295 lbs x 3 reps x 1 sets @ 8 RPE - 81% of 1RM
330 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM

Derek Simonds
03-22-2011, 06:10 AM
Ouch on the wrist. Now I know what to attack Friday night :D

Eduardo Chile
03-23-2011, 04:50 AM
I'm really finding I have to use a lot of back strength on the squats. I feel I can handle the weight if I don't lean forward. I think I need to really focus on beefing up the upper back with the Neglected muscle work.

I lacked motivation on the other lifts since they really aggrevated my wrist, but I got through it.

http://www.youtube.com/watch?v=jJVv-VibgBg


Week 26
Day 1 - 3/22/11
Low Bar Squat - 1RM: 425 lbs
225 lbs x 4 reps x 1 sets @ 6.5 RPE - 53% of 1RM
275 lbs x 4 reps x 1 sets @ 7.5 RPE - 65% of 1RM
305 lbs x 4 reps x 1 sets @ 8 RPE - 72% of 1RM
340 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
330 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

Seated Military +mini - 1RM: 163 lbs
85 lbs x 4 reps x 1 sets @ 6.5 RPE - 52% of 1RM
100 lbs x 4 reps x 1 sets @ 7 RPE - 62% of 1RM
115 lbs x 4 reps x 1 sets @ 8 RPE - 71% of 1RM
130 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
125 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

30 degree Incline pinky on rings - 1RM: 257 lbs
135 lbs x 6 reps x 1 sets @ 6 RPE - 53% of 1RM
165 lbs x 6 reps x 1 sets @ 7.5 RPE - 64% of 1RM
190 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
185 lbs x 6 reps x 1 sets @ 9 RPE - 72% of 1RM

Eduardo Chile
03-24-2011, 07:06 PM
TRAC: Stress High-8/Para/CNS Very Good-5/Adaptive Reserve Average-5

Felt much stronger on the 3 ct pause deadlifts. These were an easy 9. I feel my back didn't really move out of my starting position.

The 1/2 board bench was not a PR and this is due to learning my new foot position. I have to work on keeping my feet flat. I took a side angle as well to see if my butt comes off the bench.

http://www.youtube.com/watch?v=rvYgUaywWoE


Week 26
Day 2 - 3/23/11
3 ct Pause Deadlift - 1RM: 431 lbs
225 lbs x 4 reps x 1 sets @ 6 RPE - 52% of 1RM
265 lbs x 4 reps x 1 sets @ 7 RPE - 61% of 1RM
305 lbs x 4 reps x 1 sets @ 7.5 RPE - 71% of 1RM
345 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
335 lbs x 4 reps x 1 sets @ 8.5 RPE - 78% of 1RM
335 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

1/2 Board Bench - 1RM: 289 lbs
175 lbs x 4 reps x 1 sets @ 6 RPE - 61% of 1RM
200 lbs x 4 reps x 1 sets @ 7 RPE - 69% of 1RM
220 lbs x 4 reps x 1 sets @ 8 RPE - 76% of 1RM
240 lbs x 4 reps x 1 sets @ 9.5 RPE - 83% of 1RM
225 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

SSB Squat - 1RM: 365 lbs
225 lbs x 6 reps x 1 sets @ 7 RPE - 62% of 1RM
270 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

Eduardo Chile
03-24-2011, 07:14 PM
TRAC: Stress Severe-10/Sym/CNS Good-5/Adaptive Reserve Poor-3

Neglected Muscles

Hanging Ab Knee Raises - 2 X 10

Neutral Grip Pullups - BW X 5, BW X 5, BW X 4

Neck Harness - 10 lbs X 10, X 10

Prehab

Internal/External Shoulder Stretching

Scap pushups - 3 X 20

Side lying external rotation - 7.5 lbs X 10, 10 lbs X 10, 10 lbs X 10

Kettlebell Swings 16 kg - 2 X 20

Foam Roll

Assess and Correct Stretches

Grip

Coc T - X 10

Coc #1 - X 10

Coc # 1.5 - X 5

Coc #2 - X 3

Blob 30 holds 10 seconds - X 4

I got a new 40 lb blob on the way too!!!

Eduardo Chile
03-27-2011, 08:03 PM
The bench is suffering with having to have to put the feet flat on the ground. I ordered the rogue fitness bench. I think I might need to really get a lot of reps in with the new bench style but my left shoulder might not like me very much if I do so.

Since I'm not doing the olympic lifts anymore as a main lift I did speed pulls. My deadlifts have really improved. I loaded 315 and did my first rep. It felt so easy that I got pissed and assumed I misloaded the bar. To my surprise there actually were 3 plates each side.

Grip

Coc
T - X 10
1 - X 6
2 - X 2
Smooth Negative 3 - X 1, X 1

Blob 35 lifts - X 3, X 2

Blob 30 face lifts - X 2, X 2




http://www.youtube.com/watch?v=ZA-vuH3S1Ro


Week 26
Day 3 - 3/25/11
3 ct Pause Bench - 1RM: 265 lbs
135 lbs x 5 reps x 1 sets @ 5.5 RPE - 51% of 1RM
170 lbs x 4 reps x 1 sets @ 6.5 RPE - 64% of 1RM
195 lbs x 4 reps x 1 sets @ 7.5 RPE - 74% of 1RM
220 lbs x 4 reps x 1 sets @ 9.5 RPE - 83% of 1RM
210 lbs x 4 reps x 1 sets @ 9 RPE - 79% of 1RM

Deadlift - 1RM: 455 lbs
225 lbs x 4 reps x 1 sets @ 5.5 RPE - 50% of 1RM
275 lbs x 4 reps x 1 sets @ 6 RPE - 61% of 1RM
315 lbs x 4 reps x 1 sets @ 7 RPE - 69% of 1RM
350 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
340 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM

DB Bench - 1RM: 122 lbs
82 lbs x 8 reps x 1 sets @ 8.5 RPE - 67% of 1RM
82 lbs x 8 reps x 1 sets @ 9.5 RPE - 67% of 1RM

Eduardo Chile
03-27-2011, 08:17 PM
The pause squats were much better. I really focused on having the hips and shoulders rise at the same time. It still needs some work but I feel I understand the movement better.

The overhead lockouts did better this go round since I used my back arch more effectively.

These good mornings give a good stretch to my inner thigh and hamstring when I do them.

Grip
Coc
T - X 10
1 - X 8
1.5 - X 5
2 - X 3
Smooth Negative 3 - X 1, X 1, X 1
17" from bottom Sledgehammer Front lever 6 lbs - X 5, X 5
21" from bottom Sledgehammer Back lever 6 lbs - X 5, X 5

Prehab
Spinal Traction
Internal/External Shoulder Rotation
Scap Pushups - 3 X 20
Side Lying External Rotation - 10 lbs 3 X 10

Neglected Muscles
Neutral Grip Pullups - BW X 5, X 5, X 5, X 5
Hanging Knee Raises - BW X 2 X 10

http://www.youtube.com/watch?v=Py77LJvT2d8


Week 26
Day 4 - 3/26/11
3 ct Pause Low Bar Squat - 1RM: 381 lbs
225 lbs x 4 reps x 1 sets @ 6.5 RPE - 59% of 1RM
275 lbs x 4 reps x 1 sets @ 7.5 RPE - 72% of 1RM
305 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
295 lbs x 4 reps x 1 sets @ 8.5 RPE - 77% of 1RM
295 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

Seated Overhead Lockout (pin 16) - 1RM: 200 lbs
100 lbs x 5 reps x 1 sets @ 6 RPE - 50% of 1RM
120 lbs x 4 reps x 1 sets @ 7 RPE - 60% of 1RM
140 lbs x 4 reps x 1 sets @ 8 RPE - 70% of 1RM
160 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
155 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

Wide Stance Good Morning - 1RM: 331 lbs
175 lbs x 8 reps x 1 sets @ 6.5 RPE - 53% of 1RM
200 lbs x 8 reps x 1 sets @ 8 RPE - 60% of 1RM
225 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
220 lbs x 8 reps x 1 sets @ 9 RPE - 67% of 1RM

Eduardo Chile
03-29-2011, 06:30 AM
Squats were a PR for a triple, but I wasn't comfortable in the hole. I tried going down quickly and I figure the only way I'm going to improve is doing it every rep. My depth wasn't as good as it usually is. I fatigued on the set with 345 and had to use a lot of back strength. I'm not sure if different shoes would help or if missing some mental cue.

I misjudged on the seated military.

The incline bench was a PR and I felt comfortable form wise.

http://www.youtube.com/watch?v=YxnNzEENEMI


Week 27
Day 1 - 3/28/11
Low Bar Squat - 1RM: 429 lbs
225 lbs x 3 reps x 1 sets @ 5.5 RPE - 52% of 1RM
275 lbs x 3 reps x 1 sets @ 6 RPE - 64% of 1RM
305 lbs x 3 reps x 1 sets @ 7 RPE - 71% of 1RM
335 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM
365 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
345 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM

Seated Military +mini - 1RM: 151 lbs
90 lbs x 5 reps x 1 sets @ 6 RPE - 60% of 1RM
110 lbs x 3 reps x 1 sets @ 7 RPE - 73% of 1RM
125 lbs x 3 reps x 1 sets @ 8 RPE - 83% of 1RM
140 lbs x 2 reps x 1 sets @ 9.5 RPE - 93% of 1RM
125 lbs x 3 reps x 1 sets @ 10 RPE - 83% of 1RM

30 degree Incline pinky on rings - 1RM: 259 lbs
135 lbs x 5 reps x 1 sets @ 6 RPE - 52% of 1RM
175 lbs x 5 reps x 1 sets @ 7.5 RPE - 67% of 1RM
200 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
190 lbs x 5 reps x 1 sets @ 9 RPE - 73% of 1RM

Eduardo Chile
04-02-2011, 06:27 AM
The 3 ct Pause Deadlift continues to improve. It's just not fun to stay there holding on to the weight not moving. I have to remember it's going to really translate into my deadlift.

The 1/2 board was interesting. I'm still getting used to having my feet flat on the ground when I bench, so the more practice the better. During my second set of 230 I got tighter on the last rep and the set ended easier then expected. Getting 4 sets was awesome for me, and shows I can continue to really improve on the bench as I get more repetitions in.

On the good mornings, since they are a squat supplement I used the weightlifting shoes and got in my squat stance. I think this is the best way to get carryover into the squat. Thoughts?

Neglected Muscles
Neutral Grip Pullups - BW X 4, X 4, X 4

Prehab
Spinal Traction
Internal/External Shoulder Stretching
Side lying External Rotation - 10 lbs X 10, X 10, X 10
Single leg RDL's - 20 lbs X 10, X 10
TKe's - 2 X 20

Grip
Trainer - X 8
#1 - X 6
#2 - X 1
Smooth Neg #3 - X 1, x 1

http://www.youtube.com/watch?v=iw2Ot5_rwWw


Week 27
Day 2 - 3/29/11
3 ct Pause Deadlift - 1RM: 441 lbs
225 lbs x 3 reps x 1 sets @ 6 RPE - 51% of 1RM
275 lbs x 3 reps x 1 sets @ 6 RPE - 62% of 1RM
305 lbs x 3 reps x 1 sets @ 7 RPE - 69% of 1RM
340 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM
375 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
355 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
355 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

1/2 Board Bench - 1RM: 288 lbs
145 lbs x 5 reps x 1 sets @ 6 RPE - 50% of 1RM
175 lbs x 3 reps x 1 sets @ 6 RPE - 61% of 1RM
200 lbs x 3 reps x 1 sets @ 7 RPE - 69% of 1RM
225 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM
245 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
230 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM
230 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM
230 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM
230 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM

Good Morning - 1RM: 305 lbs
145 lbs x 5 reps x 1 sets @ 5.5 RPE - 48% of 1RM
175 lbs x 5 reps x 1 sets @ 6 RPE - 57% of 1RM
205 lbs x 5 reps x 1 sets @ 7.5 RPE - 67% of 1RM
235 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM

Eduardo Chile
04-02-2011, 07:57 PM
3/30

I went to gi jiu-jitsu class. We did some specific training from butterfly guard and I rolled with a guy that weighed 300 lbs and that was not fun to say the least. I haven't been able to go for a about two weeks so I was definitely gassed. I did get some good sweeps though by lifting my opponents hip and flipping them over.

Eduardo Chile
04-02-2011, 08:10 PM
This bench session felt better, and I hope to really dial in my form on the lower bench. I do notice the back of my triceps hit the bench pad and this support may help me lift more.

The deadlifts were fun and I did more than I anticipated. I also had one of those eureka moments. As I watched the video in between sets I noticed my hips were not low enough and I corrected that. Also, I saw I would lose my arch a bit and stopped looking down while I was setting my hips. It still wasn't as tight as I'd like. Then this is where the light bulb turned on.... If I want my back arch to be tight then try to arch my back. It sounds simple, but I noticed I didn't put enough emphasis on it with all the other things that I have running through my head.

http://www.youtube.com/watch?v=9Re0-ob4ZZc


Week 27
Day 3 - 3/31/11
3 ct Pause Bench - 1RM: 271 lbs
140 lbs x 5 reps x 1 sets @ 5.5 RPE - 52% of 1RM
175 lbs x 3 reps x 1 sets @ 6.5 RPE - 65% of 1RM
205 lbs x 3 reps x 1 sets @ 8 RPE - 76% of 1RM
230 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
220 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
220 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

2 inch Deficit Deadlift - 1RM: 465 lbs
225 lbs x 3 reps x 1 sets @ 6 RPE - 48% of 1RM
275 lbs x 3 reps x 1 sets @ 6.5 RPE - 59% of 1RM
315 lbs x 3 reps x 1 sets @ 7 RPE - 68% of 1RM
365 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
395 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
375 lbs x 3 reps x 1 sets @ 8 RPE - 81% of 1RM
375 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
375 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

DB Bench - 1RM: 115 lbs
82 lbs x 6 reps x 1 sets @ 8 RPE - 71% of 1RM
82 lbs x 6 reps x 1 sets @ 9 RPE - 71% of 1RM

Eduardo Chile
04-03-2011, 07:03 PM
This week I felt more comfortable coming out of the hole with the pause squat. I think it forces me to stay in the right groove since there is no momentum.

Seated overhead lockout is a weak exercise for me. Well, anything related to benching or pressing is weak.

Grip
Coc
T - X 10
1 - X 8
2 - X 2
Smooth Negative 3 - X 1, X 1, X 1

Rolling Thunder
45 - X 5
70 - X 5
90 - X 5
115 - X 1
125 - X 1
135 - X 1

Prehab
Spinal Traction
Side Lying External Rotation 10 lbs - X 10, X 10, X 10
Internal/External Shoulder Stretching
TKE's Purple band - 2 X 10

Neglected Muscles
Neutral Grip Pull ups BW - X 5, X 5, X 5, X 5
Ab Wheel Kneeling - X 10, X 10

http://www.youtube.com/watch?v=5h3agCx-4qM


Week 27
Day 4 - 4/1/11
3 ct Pause Low Bar Squat - 1RM: 388 lbs
225 lbs x 3 reps x 1 sets @ 5.5 RPE - 58% of 1RM
265 lbs x 3 reps x 1 sets @ 7 RPE - 68% of 1RM
300 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM
330 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
315 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
315 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

Seated Overhead Lockout (pin 16) - 1RM: 188 lbs
105 lbs x 4 reps x 1 sets @ 6 RPE - 56% of 1RM
125 lbs x 3 reps x 1 sets @ 6 RPE - 66% of 1RM
145 lbs x 3 reps x 1 sets @ 7 RPE - 77% of 1RM
160 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
150 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM

High Pull - 1RM: 250 lbs
135 lbs x 6 reps x 1 sets @ 6.5 RPE - 54% of 1RM
165 lbs x 6 reps x 1 sets @ 7.5 RPE - 66% of 1RM
185 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
175 lbs x 6 reps x 1 sets @ 9 RPE - 70% of 1RM

Eduardo Chile
04-03-2011, 07:08 PM
4/2

I went to gi BJJ class. We worked some more sweeps from butterfly.

1) Standard Sweep where you under hook the arm and grab the belt and put your head on your opponents chest. Opponent grabs the pant legs to try and pass, then control the arm, roll onto your shoulder and flip your opponent.

2) Opponent stands instead of controlling pant legs. You underhook the leg and and sweep him towards the leg he is kneeling on.

3) Variation to #2. Go under the leg and pull x-guard and sweep your opponent onto his back by grabbing onto his belt and extending him.

I went lightly as I'm getting back into the groove of things.

Eduardo Chile
04-04-2011, 06:58 AM
4/3

Foam Rolling especially on my tight lower back, left side.

Hip streches

Shoulder dislocates

OHS with broom stick

Spinal Traction

Side lying external rotation 7.5 lbs - X 10, X 10, X 10

Ironmind Expand your hand rubber band white - X 10, X 10, X 10

Internal/External Shoulder Stretcing with band at shoulder height.

Kettlebell Swings 16 kg - X 20, X 20

Eduardo Chile
04-05-2011, 09:15 PM
Squats were much better this week than last week. The more sets I did the better I felt in the hole. I think my last fatigue set was my best set technically.

The press is increasing at a snail's pace, but at least it's in the right direction. Does the press translate well to the bench?

The incline was another PR.

Grip
Coc
T- X 10
1 - X 8
2 - X 3
Neg hold #3 5 seconds - X 1, X 1

Hub lift
25 lbs X 3
27.5 X 1

http://www.youtube.com/watch?v=Nmse1MTDMpA


Week 28
Day 1 - 4/4/11
Low Bar Squat w/Belt - 1RM: 450 lbs
225 lbs x 4 reps x 1 sets @ 5.5 RPE - 50% of 1RM
275 lbs x 4 reps x 1 sets @ 6 RPE - 61% of 1RM
305 lbs x 4 reps x 1 sets @ 7 RPE - 68% of 1RM
335 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM
360 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
335 lbs x 4 reps x 1 sets @ 8.5 RPE - 74% of 1RM
335 lbs x 4 reps x 1 sets @ 8.5 RPE - 74% of 1RM
335 lbs x 4 reps x 1 sets @ 9 RPE - 74% of 1RM

Press - 1RM: 200 lbs
100 lbs x 5 reps x 1 sets @ 6 RPE - 50% of 1RM
120 lbs x 4 reps x 1 sets @ 6.5 RPE - 60% of 1RM
140 lbs x 4 reps x 1 sets @ 7.5 RPE - 70% of 1RM
160 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
150 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM
150 lbs x 4 reps x 1 sets @ 9 RPE - 75% of 1RM

30 degree Incline pinky on rings - 1RM: 264 lbs
135 lbs x 6 reps x 1 sets @ 6.5 RPE - 51% of 1RM
175 lbs x 6 reps x 1 sets @ 7.5 RPE - 66% of 1RM
195 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
180 lbs x 6 reps x 1 sets @ 8.5 RPE - 68% of 1RM
180 lbs x 6 reps x 1 sets @ 9 RPE - 68% of 1RM

Eduardo Chile
04-06-2011, 01:07 PM
Deadlifts were a huge PR. I have no idea what my max is nor what a true 9 feels like on the deadlifts. My form has improved a lot and the weight keeps increasing at a rapid pace. What happens each session is I gain more and more confidence on what I can lift off the ground. It seems like I will be able to pull at least 550 come Jun at the meet. I am using a jesup bar with is I believe 31 mm thick, and I think I'll get more weight from using a thinner bar.

The floor press improved some but it did irritate my bicep and left forearm. It did feel better than last week though so let's hope the trend continues. I cut out the grip work hoping this may help out.

I'm continuing to improve on the good mornings.

Prehab
Spinal Traction
Internal/External Shoulder Stretching
Side Lying External Rotations 10 lbs - X 10, X 10, X 10
GHR Situps - X 10, X 10

Neglected
Neutral Grip Pullups BW - X 3, X 3, X 3, X 3, X 3

http://www.youtube.com/watch?v=I75GNEu_Amc


Week 28
Day 2 - 4/5/11
Deadlift w/Belt - 1RM: 544 lbs
275 lbs x 4 reps x 1 sets @ 5.5 RPE - 51% of 1RM
315 lbs x 4 reps x 1 sets @ 6 RPE - 58% of 1RM
365 lbs x 4 reps x 1 sets @ 7 RPE - 67% of 1RM
395 lbs x 4 reps x 1 sets @ 7.5 RPE - 73% of 1RM
435 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
405 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM
405 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM
405 lbs x 4 reps x 1 sets @ 9 RPE - 75% of 1RM

Floor Press - 1RM: 288 lbs
145 lbs x 6 reps x 1 sets @ 5.5 RPE - 50% of 1RM
175 lbs x 4 reps x 1 sets @ 6 RPE - 61% of 1RM
205 lbs x 4 reps x 1 sets @ 7.5 RPE - 71% of 1RM
230 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
215 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM
215 lbs x 4 reps x 1 sets @ 9 RPE - 75% of 1RM

Good Morning - 1RM: 304 lbs
150 lbs x 6 reps x 1 sets @ 6 RPE - 49% of 1RM
185 lbs x 6 reps x 1 sets @ 7 RPE - 61% of 1RM
205 lbs x 6 reps x 1 sets @ 8 RPE - 67% of 1RM
225 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

Eduardo Chile
04-10-2011, 09:22 AM
4/6

Went to Gi BJJ. We did some standup, and I was able to get a fireman's throw and stuffed someone's double leg atttempt and ended up taking the back. By this point, I was exhausted and got taken down. Good times though and we should probably practice take downs more.

We did some grappling as well and I got a three matches in and worked on technique.

I'm working on getting my cardio back up.

Eduardo Chile
04-10-2011, 09:31 AM
The bench felt much better than the previous weeks. I added more shoulder exercises with a 3 lb weight for my warmup and did some warmup for the elbow as well. I still didn't do any grip work and the pain was almost non-existant until the last set. I think I could have gotten in a fourth set but the pain kicked in a bit so I cut it short. This session was a like a 3 on the pain scale versus the last few sessions were a 6 or 7. I'm curious if my bar path is optimal though, should I try to go more in a straight line?

The deadlifts continue to go up. I put in one of my fatigue sets because I tried to keep a straighter back before I dipped down into position. I feel it made it easier to keep my back straight throughout the rep.

http://www.youtube.com/watch?v=KnRfyl7aJ4o


Week 28
Day 3 - 4/7/11
Compeition Raw Bench - 1RM: 275 lbs
140 lbs x 6 reps x 1 sets @ 5.5 RPE - 51% of 1RM
170 lbs x 4 reps x 1 sets @ 6.5 RPE - 62% of 1RM
190 lbs x 4 reps x 1 sets @ 7 RPE - 69% of 1RM
205 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM
220 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
205 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM
205 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM
205 lbs x 4 reps x 1 sets @ 9 RPE - 75% of 1RM

2 inch Deficit Deadlift - 1RM: 475 lbs
275 lbs x 4 reps x 1 sets @ 6 RPE - 58% of 1RM
315 lbs x 4 reps x 1 sets @ 7 RPE - 66% of 1RM
350 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM
380 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
355 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM
355 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM
355 lbs x 4 reps x 1 sets @ 9 RPE - 75% of 1RM

DB Military - 1RM: 70 lbs
47 lbs x 8 reps x 1 sets @ 8.5 RPE - 67% of 1RM
47 lbs x 8 reps x 1 sets @ 9 RPE - 67% of 1RM

Eduardo Chile
04-13-2011, 08:24 AM
Pause Squats continue to improve and this is exciting. I put my middle fingers on the rings to help alleviate my shoulder pain. The squat did not cause any shoulder irritation with this finger position. So, I think I have that taken care of. A nice side effect was the ability to put the bar lower on my back and made it easier to not round my back. I think this would translate into more weight. Should be my best squat form wise.

The lockouts were an improvement over last week and didn't bother my shoulder.

The high pulls are brutal on my quads and burn!!!

Pre hab
Internal/External Shoulder Rotation
Side lying external rotation 10 lbs - 3 X 10
Hamstring flexiblity work

http://www.youtube.com/watch?v=1xdnZ0oSI7M

Week 28
Day 4 - 4/8/11
3 ct Pause Low Bar Squat - 1RM: 394 lbs
225 lbs x 4 reps x 1 sets @ 6 RPE - 57% of 1RM
265 lbs x 4 reps x 1 sets @ 7 RPE - 67% of 1RM
295 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM
315 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
295 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM
295 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM
295 lbs x 4 reps x 1 sets @ 9 RPE - 75% of 1RM

Seated Overhead Lockout (pin 16) - 1RM: 194 lbs
95 lbs x 4 reps x 1 sets @ 5 RPE - 49% of 1RM
125 lbs x 4 reps x 1 sets @ 6.5 RPE - 65% of 1RM
145 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM
155 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
145 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM
145 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM
145 lbs x 4 reps x 1 sets @ 9 RPE - 75% of 1RM

High Pull - 1RM: 257 lbs
135 lbs x 8 reps x 1 sets @ 7 RPE - 53% of 1RM
175 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM

Eduardo Chile
04-13-2011, 07:20 PM
4/9

Went to BJJ and we practiced some turtle position escapes.

Typical escape - post leg and trap same side arm and slide through.

Single leg and come out to the side

Ways to stop the escape

grab the opposite side foot and crossface. Come out the side and you can take the back, crucifix, etc.



Grappled medium intensity for a total of 20 minutes and feel good afterwards.

Eduardo Chile
04-13-2011, 07:25 PM
I put the bar lower on the shoulder by putting my middle finger on the ring. Felt better and easier to not have my back round. Depth feels good and still fine tuning my squat stance and whether I like looking up or down. I loaded the wrong video and put one where I misloaded the bar and racked it.

Press was the same weight as last week. Felt better.

Unable to get 200 @ 9 on the incline. This was tough since I did this movement last week.

http://www.youtube.com/watch?v=lMmWtpv3HRU


Week 29
Day 1 - 4/11/11
Low Bar Squat - 1RM: 431 lbs
225 lbs x 4 reps x 1 sets @ 6 RPE - 52% of 1RM
265 lbs x 4 reps x 1 sets @ 6.5 RPE - 61% of 1RM
295 lbs x 4 reps x 1 sets @ 7 RPE - 68% of 1RM
325 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM
345 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
335 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

Press - 1RM: 200 lbs
100 lbs x 5 reps x 1 sets @ 6 RPE - 50% of 1RM
120 lbs x 4 reps x 1 sets @ 6 RPE - 60% of 1RM
135 lbs x 4 reps x 1 sets @ 7 RPE - 68% of 1RM
150 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM
160 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
155 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

30 degree Incline pinky on rings - 1RM: 263 lbs
135 lbs x 6 reps x 1 sets @ 6 RPE - 51% of 1RM
175 lbs x 6 reps x 1 sets @ 7 RPE - 67% of 1RM
200 lbs x 6 reps x 1 sets @ 9.5 RPE - 76% of 1RM
190 lbs x 6 reps x 1 sets @ 9.5 RPE - 72% of 1RM

Derek Simonds
04-16-2011, 07:04 AM
I put the bar lower on the shoulder by putting my middle finger on the ring. Felt better and easier to not have my back round. Depth feels good and still fine tuning my squat stance and whether I like looking up or down. I loaded the wrong video and put one where I misloaded the bar and racked it.

I am playing with my setup on the squat as well. I haven't done any heavy BS lately while rehabbing but I have been doing just the bar and fiddling with monkey grip, full grip, higher and lower bar placements hand positions all that stuff.

Huge improvement on the deads brother, you will definitely hit 550 at the meet.

Eduardo Chile
04-17-2011, 12:05 PM
Thank Derek, hope the back keeps improving. Good seeing you at bjj saturday.

Eduardo Chile
04-17-2011, 12:06 PM
I continued to improve with the deadlift. I found it easier to keep my back arch.

Floor press really improved from last week as my shoulder and elbow feel much better. I didn't have a weight increase for 4 reps without likely going over a 9 RPE. I decided to do fatigue at 3% of that weight.

I checked the video of my 200 lbs set for the GM and noticed I was still doing the half squats. So I dropped the weight to 185 and had better form.

Neglected
Pullups

Prehab
Side lying external rotation 11 lbs - X 10, X 10, X 10
Scap pushups
Internal/External Shoulder Stretching

http://www.youtube.com/watch?v=UVzCm0yM1Gw


Week 29
Day 2 - 4/12/11
3 ct Pause Deadlift - 1RM: 456 lbs
225 lbs x 4 reps x 1 sets @ 5.5 RPE - 49% of 1RM
275 lbs x 4 reps x 1 sets @ 6.5 RPE - 60% of 1RM
315 lbs x 4 reps x 1 sets @ 7 RPE - 69% of 1RM
340 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM
365 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
355 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

Floor Press - 1RM: 297 lbs
145 lbs x 5 reps x 1 sets @ 5.5 RPE - 49% of 1RM
175 lbs x 4 reps x 1 sets @ 6 RPE - 59% of 1RM
200 lbs x 4 reps x 1 sets @ 7 RPE - 67% of 1RM
220 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM
235 lbs x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM
230 lbs x 4 reps x 1 sets @ 8.5 RPE - 77% of 1RM
230 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

Good Morning - 1RM: 270 lbs
135 lbs x 6 reps x 1 sets @ 5.5 RPE - 50% of 1RM
175 lbs x 6 reps x 1 sets @ 7.5 RPE - 65% of 1RM
200 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
185 lbs x 6 reps x 1 sets @ 9 RPE - 69% of 1RM

Eduardo Chile
04-19-2011, 09:15 AM
4/13

Gi BJJ

We did some positional work from spider guard.

We did some specific training and I got some good sweeps from my guard.

We grappled for about 15 minutes, and I felt pretty good afterwards.

Eduardo Chile
04-19-2011, 09:20 AM
Bench is on the rise as my shoulder feels less and less iritation. I am going to continue doing a more thorough shoulder warmup as well.

Felt tighter on the deficit deads, and it was another PR.

My pressing strength is depressing.

Neglected Muscles
Pullups

Prehab
Internal/External Shoulder Stretching
Scap Pushups
Side Lying external rotation 10 lbs - X 10, X 10, X 10

http://www.youtube.com/watch?v=1K3C9Hij0d0


Week 29
Day 3 - 4/14/11
Compeition Raw Bench - 1RM: 281 lbs
140 lbs x 5 reps x 1 sets @ 5.5 RPE - 50% of 1RM
175 lbs x 4 reps x 1 sets @ 6 RPE - 62% of 1RM
195 lbs x 4 reps x 1 sets @ 7 RPE - 69% of 1RM
210 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM
225 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
220 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

2 inch Deficit Deadlift - 1RM: 488 lbs
275 lbs x 4 reps x 1 sets @ 6 RPE - 56% of 1RM
315 lbs x 4 reps x 1 sets @ 7 RPE - 65% of 1RM
360 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM
390 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
380 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

DB Military - 1RM: 71 lbs
47 lbs x 8 reps x 1 sets @ 8 RPE - 66% of 1RM
47 lbs x 8 reps x 1 sets @ 8.5 RPE - 66% of 1RM
47 lbs x 8 reps x 1 sets @ 9 RPE - 66% of 1RM

Eduardo Chile
04-19-2011, 09:29 AM
I am now really feeling like the pause squats are going to translate into a big PR on the squats. My form is getting dialed in more ane more.

Seated Overhead again didn't really irritate the shoulder, and i felt strong.

http://www.youtube.com/watch?v=f920Bwws9bk


Week 29
Day 4 - 4/16/11
3 ct Pause Low Bar Squat - 1RM: 400 lbs
225 lbs x 4 reps x 1 sets @ 6 RPE - 56% of 1RM
275 lbs x 4 reps x 1 sets @ 6.5 RPE - 69% of 1RM
300 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM
320 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
310 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

Seated Overhead Lockout (pin 16) - 1RM: 200 lbs
100 lbs x 5 reps x 1 sets @ 5 RPE - 50% of 1RM
125 lbs x 4 reps x 1 sets @ 6.5 RPE - 63% of 1RM
145 lbs x 4 reps x 1 sets @ 7.5 RPE - 73% of 1RM
160 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
155 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

High Pull - 1RM: 265 lbs
135 lbs x 8 reps x 1 sets @ 7 RPE - 51% of 1RM
180 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM

Eduardo Chile
04-19-2011, 01:46 PM
4/16

Gi BJJ

Did some positional training from having your opponent's back. Worked a choke, and an arm bar setup. The key is using the feet on the hips to make space. Used turtle position to take your opponents back, and put the far knee in and rolled over.

Did some positional training from the back, had some success killing the leg.

Grappled for about 15 minutes and went at a decent pace, nothing too grueling.

Eduardo Chile
04-19-2011, 04:18 PM
This is by far the most weight I've done for a double. I'm not sure if this was a 9 or a 9.5. I was very questionable that I had another rep in me. The 375 set I put my index finger on the rings and it felt even better. The 410 set did irritate my shoulder some.

Push Press was a miss today as I couldn't get the leg drive quite right. It's a pretty technical lift.

The hardest part about the db bench was getting into the starting position. It felt nice and heavy.

http://www.youtube.com/watch?v=PxBlvLqAmuA


Week 30
Day 1 - 4/18/11
Low Bar Squat w/Belt - 1RM: 441 lbs
225 lbs x 3 reps x 1 sets @ 5 RPE - 51% of 1RM
275 lbs x 3 reps x 1 sets @ 6 RPE - 62% of 1RM
315 lbs x 2 reps x 1 sets @ 6 RPE - 72% of 1RM
355 lbs x 2 reps x 1 sets @ 7 RPE - 81% of 1RM
385 lbs x 2 reps x 1 sets @ 8 RPE - 87% of 1RM
410 lbs x 2 reps x 1 sets @ 9.5 RPE - 93% of 1RM
375 lbs x 2 reps x 1 sets @ 8.5 RPE - 85% of 1RM
375 lbs x 2 reps x 1 sets @ 8.5 RPE - 85% of 1RM
375 lbs x 2 reps x 1 sets @ 8.5 RPE - 85% of 1RM
375 lbs x 2 reps x 1 sets @ 9 RPE - 85% of 1RM

Push Press - 1RM: 222 lbs
135 lbs x 4 reps x 1 sets @ 6 RPE - 61% of 1RM
175 lbs x 2 reps x 1 sets @ 7 RPE - 79% of 1RM
200 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
185 lbs x 2 reps x 1 sets @ 8.5 RPE - 83% of 1RM
185 lbs x 2 reps x 1 sets @ 8.5 RPE - 83% of 1RM
185 lbs x 2 reps x 1 sets @ 9 RPE - 83% of 1RM

DB Bench - 1RM: 121 lbs
97 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
97 lbs x 4 reps x 1 sets @ 9.5 RPE - 80% of 1RM

Eduardo Chile
04-20-2011, 07:58 PM
Deadlifts were a huge PR. I have never attempted anything higher than 470 before, and this was about 6 weeks ago, for a single. It felt awesome to make this lift, and it felt some incredibly heavy, but I saw the video and it moved much faster than I thought in my head. Do I need to get my hips lower on the deadlift?

The pin press is strange since I don't have the feeling of the weight. It kind of hits the pins and I realize it's time to press. My arch felt tight and I need to continue to being tigher.

I need heavy dumbbells but they are very expensive. Time to scour craigslist.

http://www.youtube.com/watch?v=GmLIyxFhsQc


Week 30
Day 2 - 4/19/11
Deadlift w/Belt - 1RM: 556 lbs
275 lbs x 3 reps x 1 sets @ 5 RPE - 50% of 1RM
315 lbs x 2 reps x 1 sets @ 5.5 RPE - 57% of 1RM
365 lbs x 2 reps x 1 sets @ 6 RPE - 66% of 1RM
405 lbs x 2 reps x 1 sets @ 6.5 RPE - 73% of 1RM
445 lbs x 2 reps x 1 sets @ 7 RPE - 80% of 1RM
475 lbs x 2 reps x 1 sets @ 8 RPE - 86% of 1RM
500 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
465 lbs x 2 reps x 1 sets @ 8.5 RPE - 84% of 1RM
465 lbs x 2 reps x 1 sets @ 8.5 RPE - 84% of 1RM
465 lbs x 2 reps x 1 sets @ 9 RPE - 84% of 1RM

Pin Bench (pin 9) - 1RM: 306 lbs
150 lbs x 5 reps x 1 sets @ 5 RPE - 49% of 1RM
185 lbs x 3 reps x 1 sets @ 6 RPE - 61% of 1RM
210 lbs x 2 reps x 1 sets @ 6 RPE - 69% of 1RM
235 lbs x 2 reps x 1 sets @ 6.5 RPE - 77% of 1RM
255 lbs x 2 reps x 1 sets @ 7.5 RPE - 84% of 1RM
275 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
255 lbs x 2 reps x 1 sets @ 8 RPE - 84% of 1RM
255 lbs x 2 reps x 1 sets @ 8.5 RPE - 84% of 1RM
255 lbs x 2 reps x 1 sets @ 9 RPE - 84% of 1RM

DB Lunges - 1RM: 106 lbs
82 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
82 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
82 lbs x 4 reps x 1 sets @ 8.5 RPE - 77% of 1RM
82 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

Derek Simonds
04-21-2011, 03:53 AM
Brother that DL had a 5 handle!!! Nice work. You are blowing it up right now.

Ben Byram
04-21-2011, 05:20 AM
Some really impressive progress in your log!

Eduardo Chile
04-21-2011, 08:22 AM
Thanks Ben and Derek!

I attribute a large portion of my progress to improving my technique. The feedback from Mike has been the most helpful, plus I'm slightly compulsive on fixing my form. On my last heavy squat session my back had no rounding. I fixed my deadlift technique significantly in the past 10 weeks, and I'm gaining more and more confidence. I still think I have more in the squat and deadlift just technique wise. We will see in the next few weeks. I could have stayed tighter in the deadlift and had a faster descent in the squat. But, it did feel good to pull 500 for a double!

Eduardo Chile
04-24-2011, 06:07 PM
4/20

Gi BJJ

Did a lot of positional grappling from open guard. Had a good time, and pressed the action when I had top.

When I had bottom I got a few sweeps, and I was able to stall for a bit while I got my gas back.

We did grappled for a bit and I tried a bit more to press the action and work on my gas.

Eduardo Chile
04-24-2011, 06:34 PM
I felt a bit tired from all the heavy lifting of the week going into the session. I also had to bump the workout a day due to work.

Close grip bench was nice. My bar path is back towards my head and not straight up and down. A lot of what you read online is for benching in a suit.

Rack Pulls had a setup issue. I set up the right height with the suspension chains, but as I did more reps and the weight got heavier it got lower and lower. It was almost a regular pull by the time I finished. I smoked 405, and I thought I had 445, but I lifted it off and stalled. After doing 395, 425 was definitely too light of a weight. I think I was still getting used to the setup and wear to have my hips. It should be much better next week and I'll have it at mid shin.

Ordered some handles from Crains with the spring collars. Should make it much easier to change weight now.

http://www.youtube.com/watch?v=Za0_eOkluEg


Week 30
Day 3 - 4/22/11
Close Grip Bench - 1RM: 267 lbs
135 lbs x 5 reps x 1 sets @ 5 RPE - 51% of 1RM
175 lbs x 4 reps x 1 sets @ 6 RPE - 66% of 1RM
205 lbs x 2 reps x 1 sets @ 6.5 RPE - 77% of 1RM
225 lbs x 2 reps x 1 sets @ 8 RPE - 84% of 1RM
240 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
225 lbs x 2 reps x 1 sets @ 8.5 RPE - 84% of 1RM
225 lbs x 2 reps x 1 sets @ 8.5 RPE - 84% of 1RM
225 lbs x 2 reps x 1 sets @ 9 RPE - 84% of 1RM

Rack Pull Mid Shin - 1RM: 472 lbs
275 lbs x 3 reps x 1 sets @ 6 RPE - 58% of 1RM
315 lbs x 2 reps x 1 sets @ 6.5 RPE - 67% of 1RM
365 lbs x 2 reps x 1 sets @ 7 RPE - 77% of 1RM
405 lbs x 2 reps x 1 sets @ 8 RPE - 86% of 1RM
425 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
395 lbs x 2 reps x 1 sets @ 8 RPE - 84% of 1RM
395 lbs x 2 reps x 1 sets @ 8 RPE - 84% of 1RM
395 lbs x 2 reps x 1 sets @ 8 RPE - 84% of 1RM
395 lbs x 2 reps x 1 sets @ 8.5 RPE - 84% of 1RM

Front Raises - 1RM: 30 lbs
17 lbs x 5 reps x 1 sets @ 7 RPE - 57% of 1RM
22 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM
22 lbs x 5 reps x 1 sets @ 8.5 RPE - 74% of 1RM
22 lbs x 5 reps x 1 sets @ 8.5 RPE - 74% of 1RM
22 lbs x 5 reps x 1 sets @ 9 RPE - 74% of 1RM

Eduardo Chile
04-25-2011, 02:01 PM
These SSB Squats were brutal. My mid to lower back is a bit tried from this week. This is the most beat up I've felt in awhile and it feels awesome. I'll work on getting rest over the weekend and recovering.

Press felt good, and I got some volume in.

SLDL is another exercise that targeted my back and I felt it. I kept good form though.

GPP

Gi BJJ

Worked some positions from guard, and rolled with a newbie. He was a big boy, and I keep getting paired up with the big guys. It makes it fun though.

Grappled after class for about 15 minutes, with no bicep or shoulder pain. Going to incorporate some grip back in slowly.

http://www.youtube.com/watch?v=vNBsQXHzKiI&feature=channel_video_title


Week 30
Day 4 - 4/23/11
SSB Squat - 1RM: 356 lbs
225 lbs x 3 reps x 1 sets @ 6 RPE - 63% of 1RM
275 lbs x 2 reps x 1 sets @ 6.5 RPE - 77% of 1RM
300 lbs x 2 reps x 1 sets @ 7.5 RPE - 84% of 1RM
320 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
300 lbs x 2 reps x 1 sets @ 8 RPE - 84% of 1RM
300 lbs x 2 reps x 1 sets @ 8.5 RPE - 84% of 1RM
300 lbs x 2 reps x 1 sets @ 9 RPE - 84% of 1RM

Press - 1RM: 189 lbs
100 lbs x 5 reps x 1 sets @ 5 RPE - 53% of 1RM
125 lbs x 3 reps x 1 sets @ 5.5 RPE - 66% of 1RM
145 lbs x 2 reps x 1 sets @ 6 RPE - 77% of 1RM
160 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM
170 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
160 lbs x 2 reps x 1 sets @ 8.5 RPE - 85% of 1RM
160 lbs x 2 reps x 1 sets @ 8.5 RPE - 85% of 1RM
160 lbs x 2 reps x 1 sets @ 9 RPE - 85% of 1RM

4 inch Deficit SLDL - 1RM: 416 lbs
225 lbs x 5 reps x 1 sets @ 6 RPE - 54% of 1RM
275 lbs x 5 reps x 1 sets @ 7 RPE - 66% of 1RM
320 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM

Eduardo Chile
04-26-2011, 04:12 PM
Squats went smoothly and I worked my new hand position of my index finger on the rings. I really feel my back won't round now on hard reps. Looking at the video it seemed to be pretty fast for me at 9, but it's still a jump from the last time I did triples.

Push Press was much improved over last week. I felt I was getting much better launch off my body.

http://www.youtube.com/watch?v=3DHThISoP2w


Week 31
Day 1 - 4/25/11
Low Bar Squat w/Belt - 1RM: 453 lbs
225 lbs x 4 reps x 1 sets @ 5.5 RPE - 50% of 1RM
275 lbs x 3 reps x 1 sets @ 6 RPE - 61% of 1RM
315 lbs x 3 reps x 1 sets @ 6.5 RPE - 70% of 1RM
340 lbs x 3 reps x 1 sets @ 7 RPE - 75% of 1RM
365 lbs x 3 reps x 1 sets @ 8 RPE - 81% of 1RM
385 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
365 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
365 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
365 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

Push Press - 1RM: 229 lbs
125 lbs x 4 reps x 1 sets @ 6 RPE - 55% of 1RM
155 lbs x 3 reps x 1 sets @ 6.5 RPE - 68% of 1RM
175 lbs x 3 reps x 1 sets @ 7.5 RPE - 76% of 1RM
195 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
185 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
185 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

DB Bench - 1RM: 112 lbs
82 lbs x 5 reps x 1 sets @ 7.5 RPE - 73% of 1RM
82 lbs x 5 reps x 1 sets @ 8 RPE - 73% of 1RM
82 lbs x 5 reps x 1 sets @ 9 RPE - 73% of 1RM

Eduardo Chile
04-28-2011, 08:28 PM
Deadlifts continue to improve at Mach 1 speed. I hope it never stops. I tried staying tighter this week. I'm wondering if I can get more out of my leverages if I have my feet closer together. I do have one video online where is it filmed somewhat from the front.

I let the bar rest on the pin bench. I felt strong at 240, but not so much at 255.

I did lunges with the bar this week. I just went up and down in place since I don't have the place to maneuver around.

Prehab
Side Lying External Rotation - 5 lbs X 10, 10 lbs X 10, X 10

Neglected
Pullups - BW X 4, X 3, X 3
Ab Wheel off Knees 1 sec hold at end - X 10, X 10

http://www.youtube.com/watch?v=7xdCHjMK9BQ


Week 31
Day 2 - 4/26/11
Deadlift w/Belt - 1RM: 565 lbs
285 lbs x 3 reps x 1 sets @ 5 RPE - 51% of 1RM
315 lbs x 3 reps x 1 sets @ 5.5 RPE - 56% of 1RM
365 lbs x 3 reps x 1 sets @ 6 RPE - 65% of 1RM
405 lbs x 3 reps x 1 sets @ 7 RPE - 72% of 1RM
450 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
480 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
455 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
455 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

Pin Bench (pin 8) - 1RM: 300 lbs
150 lbs x 5 reps x 1 sets @ 5 RPE - 50% of 1RM
185 lbs x 3 reps x 1 sets @ 5.5 RPE - 62% of 1RM
205 lbs x 3 reps x 1 sets @ 6 RPE - 68% of 1RM
225 lbs x 3 reps x 1 sets @ 7 RPE - 75% of 1RM
240 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
255 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
240 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM
240 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM
240 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM

Lunges - 1RM: 227 lbs
135 lbs x 5 reps x 1 sets @ 7 RPE - 59% of 1RM
175 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM

Ben Byram
04-29-2011, 01:00 AM
Good stuff!

On the deadlift, do you do all your work sets with an alternate grip, or do you switch from overhand at some point? I was wondering about this yesterday in my training, I guess it isn't ideal to do lots of sets alternate because of the uneven loading on the shoulders etc?

Eduardo Chile
04-29-2011, 07:02 AM
I go double over as much as I can to work my grip. Sometimes I get through 1 rep at 365. I find I can only do one alternate grip comfortably so I avoid the other one.

Eduardo Chile
05-03-2011, 04:20 PM
4/27

Gi BJJ

Fun class and worked on my cardio here.

Played from guard during class a lot, and did well off my back.

After class I played top and really pushed the pace.

Eduardo Chile
05-03-2011, 04:28 PM
Bench was a bit disappointing. My left side is the weak link out of the bottom.

I felt much tighter on the rack pulls and had a much tighter back and arch. I will keep focusing on it.

Front Raises are a tough movement, but should help some hypertrophy for my shoulders.

http://www.youtube.com/watch?v=A4NDGCJTjAA


Week 31
Day 3 - 4/28/11
Close Grip Bench - 1RM: 250 lbs
135 lbs x 5 reps x 1 sets @ 5 RPE - 54% of 1RM
165 lbs x 3 reps x 1 sets @ 5.5 RPE - 66% of 1RM
185 lbs x 3 reps x 1 sets @ 6 RPE - 74% of 1RM
200 lbs x 3 reps x 1 sets @ 7 RPE - 80% of 1RM
215 lbs x 3 reps x 1 sets @ 8.5 RPE - 86% of 1RM
225 lbs x 3 reps x 1 sets @ 10 RPE - 90% of 1RM
205 lbs x 3 reps x 1 sets @ 8.5 RPE - 82% of 1RM
205 lbs x 3 reps x 1 sets @ 9 RPE - 82% of 1RM

Rack Pull Mid Shin - 1RM: 488 lbs
275 lbs x 3 reps x 1 sets @ 5.5 RPE - 56% of 1RM
315 lbs x 3 reps x 1 sets @ 6 RPE - 65% of 1RM
365 lbs x 3 reps x 1 sets @ 7 RPE - 75% of 1RM
390 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
415 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
395 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
395 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

Front Raises - 1RM: 31 lbs
17 lbs x 6 reps x 1 sets @ 7 RPE - 55% of 1RM
22 lbs x 6 reps x 1 sets @ 8 RPE - 71% of 1RM
22 lbs x 6 reps x 1 sets @ 8 RPE - 71% of 1RM
22 lbs x 6 reps x 1 sets @ 8.5 RPE - 71% of 1RM
22 lbs x 6 reps x 1 sets @ 9 RPE - 71% of 1RM

Eduardo Chile
05-03-2011, 09:26 PM
Squats were a PR weight wise for a double. It felt very slow and that I had to overcome a big sticking point. Looking at the video it wasn't as bad as I thought, still I went with a 9.5. My form on the last set seemed to be the most dialed as I started slowly on the way down and sped it up halfway through.

Seated Military is tough as usual and very works me at the sticking point right above the head.

I wore my singlet and it's a XXL and I weigh 222. Just like all my clothes it's tight on the legs and loose on my upper body. I didn't want the first time I do the lifts in a singlet to be at the meet. Thinking of getting down to the 198 class by the end of the year.

http://www.youtube.com/watch?v=ahdUTa35F_Q


Week 32
Day 1 - 5/2/11
Low Bar Squat w/Belt - 1RM: 446 lbs
225 lbs x 4 reps x 1 sets @ 5 RPE - 50% of 1RM
275 lbs x 3 reps x 1 sets @ 5.5 RPE - 62% of 1RM
315 lbs x 2 reps x 1 sets @ 6 RPE - 71% of 1RM
340 lbs x 2 reps x 1 sets @ 7 RPE - 76% of 1RM
365 lbs x 2 reps x 1 sets @ 7.5 RPE - 82% of 1RM
390 lbs x 2 reps x 1 sets @ 8 RPE - 87% of 1RM
415 lbs x 2 reps x 1 sets @ 9.5 RPE - 93% of 1RM
380 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM
380 lbs x 2 reps x 1 sets @ 8.5 RPE - 85% of 1RM
380 lbs x 2 reps x 1 sets @ 8.5 RPE - 85% of 1RM
380 lbs x 2 reps x 1 sets @ 9 RPE - 85% of 1RM

Seated Military +mini - 1RM: 156 lbs
85 lbs x 4 reps x 1 sets @ 5.5 RPE - 55% of 1RM
105 lbs x 2 reps x 1 sets @ 6 RPE - 68% of 1RM
120 lbs x 2 reps x 1 sets @ 7 RPE - 77% of 1RM
130 lbs x 2 reps x 1 sets @ 8 RPE - 84% of 1RM
140 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
130 lbs x 2 reps x 1 sets @ 8.5 RPE - 84% of 1RM
130 lbs x 2 reps x 1 sets @ 9 RPE - 84% of 1RM

DB Bench - 1RM: 112 lbs
82 lbs x 5 reps x 1 sets @ 7.5 RPE - 73% of 1RM
82 lbs x 5 reps x 1 sets @ 8 RPE - 73% of 1RM
82 lbs x 5 reps x 1 sets @ 8.5 RPE - 73% of 1RM
82 lbs x 5 reps x 1 sets @ 9 RPE - 73% of 1RM

Eduardo Chile
05-03-2011, 09:36 PM
Deadlifts were a weight PR for doubles, but my form went down the crapper. It was good on the 485, but I basically did a SLDL instead of a deadlift with 515. I barely slept and have had a few stressful days in a row so I'm sure this contributed to it, but still I should have held my form.

I tried doing what Mark did on the bench and get tighter on the shoulders. I felt my arch was higher but my weight went down. Looking at the video it seems I have a high arch, but I've got to start getting some weight on my bench. Squat and deadlift are ok but the bench is lagging for my weight class.

Pullups
BW X 4, X 3, X 3

Side lying external rotations
10 lbs X 10, X 10 X 10

Ab Wheel Kneeling 1 ct Pause
BW X 10, X 10

http://www.youtube.com/watch?v=WeTwBehYbuU

Week 32
Day 2 - 5/3/11
Deadlift w/Belt - 1RM: 542 lbs
285 lbs x 3 reps x 1 sets @ 5 RPE - 53% of 1RM
335 lbs x 3 reps x 1 sets @ 5.5 RPE - 62% of 1RM
375 lbs x 2 reps x 1 sets @ 6 RPE - 69% of 1RM
425 lbs x 2 reps x 1 sets @ 7 RPE - 78% of 1RM
455 lbs x 2 reps x 1 sets @ 7.5 RPE - 84% of 1RM
485 lbs x 2 reps x 1 sets @ 8 RPE - 90% of 1RM
515 lbs x 2 reps x 1 sets @ 10 RPE - 95% of 1RM
470 lbs x 2 reps x 1 sets @ 8.5 RPE - 87% of 1RM
470 lbs x 2 reps x 1 sets @ 9 RPE - 87% of 1RM

3 ct Pause Bench - 1RM: 263 lbs
140 lbs x 5 reps x 1 sets @ 5.5 RPE - 53% of 1RM
170 lbs x 4 reps x 1 sets @ 6 RPE - 65% of 1RM
195 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM
210 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
195 lbs x 4 reps x 1 sets @ 8.5 RPE - 74% of 1RM
195 lbs x 4 reps x 1 sets @ 8.5 RPE - 74% of 1RM
195 lbs x 4 reps x 1 sets @ 9 RPE - 74% of 1RM

Lunges - 1RM: 237 lbs
135 lbs x 5 reps x 1 sets @ 6.5 RPE - 57% of 1RM
180 lbs x 5 reps x 1 sets @ 8.5 RPE - 76% of 1RM

Eduardo Chile
05-08-2011, 06:37 PM
5/4

Gi BJJ

Practiced guard passes for about 15 minutes.

Positional grappling from the guard. Stayed in the whole time and got some nice sweeps.

Grappled after and I was beat. If I can keep up moving around with some good force I'd be dangerous. This is what happens when I make it once or twice a week though.

Eduardo Chile
05-09-2011, 01:51 PM
Time was short today.

I felt some improvement on the bench in the last set. I tried to really shrug my shoulders and pull the bar apart. I felt very tight, and just need to do this earlier in my workout.

I think my starting position was better here and I really smoked 400. I was much easier to lockout as well.

http://www.youtube.com/watch?v=RViQsOJpCTc


Week 32
Day 3 - 5/6/11
Bench +90mm - 1RM: 239 lbs
135 lbs x 2 reps x 1 sets @ 5 RPE - 57% of 1RM
165 lbs x 2 reps x 1 sets @ 6.5 RPE - 69% of 1RM
185 lbs x 2 reps x 1 sets @ 7 RPE - 77% of 1RM
205 lbs x 2 reps x 1 sets @ 8 RPE - 86% of 1RM
215 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
200 lbs x 2 reps x 1 sets @ 8 RPE - 84% of 1RM
200 lbs x 2 reps x 1 sets @ 8 RPE - 84% of 1RM
200 lbs x 2 reps x 1 sets @ 8 RPE - 84% of 1RM
210 lbs x 2 reps x 1 sets @ 9 RPE - 88% of 1RM

Rack Pull Mid Shin - 1RM: 506 lbs
275 lbs x 4 reps x 1 sets @ 5 RPE - 54% of 1RM
315 lbs x 4 reps x 1 sets @ 6 RPE - 62% of 1RM
365 lbs x 4 reps x 1 sets @ 7.5 RPE - 72% of 1RM
400 lbs x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM

Eduardo Chile
05-09-2011, 01:56 PM
The SSB Squats are a movement I feel I can really grind out, and feel slow when I do them. I guess that's the purpose of the bar.

The press was an "easy" 9 and I've definitely improved in my press strength.

The SLDL's didn't cause any back arch as far as I can tell. That's a good thing with the way the deadlift went last week.

http://www.youtube.com/watch?v=_U9rByFgbUM&feature=related


Week 32
Day 4 - 5/7/11
SSB Squat - 1RM: 361 lbs
205 lbs x 4 reps x 1 sets @ 6 RPE - 57% of 1RM
235 lbs x 4 reps x 1 sets @ 6.5 RPE - 65% of 1RM
265 lbs x 4 reps x 1 sets @ 7 RPE - 74% of 1RM
285 lbs x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM
265 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM
265 lbs x 4 reps x 1 sets @ 8.5 RPE - 74% of 1RM

Press - 1RM: 194 lbs
100 lbs x 5 reps x 1 sets @ 5 RPE - 52% of 1RM
115 lbs x 4 reps x 1 sets @ 6 RPE - 59% of 1RM
130 lbs x 4 reps x 1 sets @ 7 RPE - 67% of 1RM
145 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM
155 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
145 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM
145 lbs x 4 reps x 1 sets @ 9 RPE - 75% of 1RM

4 inch Deficit SLDL - 1RM: 415 lbs
225 lbs x 7 reps x 1 sets @ 6 RPE - 54% of 1RM
265 lbs x 7 reps x 1 sets @ 7.5 RPE - 64% of 1RM
295 lbs x 7 reps x 1 sets @ 9 RPE - 71% of 1RM

Eduardo Chile
05-10-2011, 01:59 PM
This was a good squatting session for me. When I try to go down quickly in the hole my depth takes a hit, so I need to figure out how to fix this. Happy I got two sets of fatigue with 345. Don't laugh too hard at the end of my squat video, it's very hot in my garage.

The seated mini's fatigued me rather quickly. 125 was basically 130.

I was fatigued goign into the incline already and it uses similar muscles to the military press.

http://www.youtube.com/watch?v=JEJulIwdqac&feature=channel_video_title


Week 33
Day 1 - 5/9/11
Low Bar Squat - 1RM: 444 lbs
225 lbs x 4 reps x 1 sets @ 5.5 RPE - 51% of 1RM
275 lbs x 4 reps x 1 sets @ 6 RPE - 62% of 1RM
305 lbs x 4 reps x 1 sets @ 7 RPE - 69% of 1RM
335 lbs x 4 reps x 1 sets @ 8 RPE - 76% of 1RM
355 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
345 lbs x 4 reps x 1 sets @ 8.5 RPE - 78% of 1RM
345 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

Seated Military +mini - 1RM: 163 lbs
85 lbs x 4 reps x 1 sets @ 5.5 RPE - 52% of 1RM
105 lbs x 4 reps x 1 sets @ 6.5 RPE - 65% of 1RM
120 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM
130 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
125 lbs x 4 reps x 1 sets @ 10 RPE - 77% of 1RM

30 degree Incline thumb from smooth - 1RM: 243 lbs
135 lbs x 6 reps x 1 sets @ 6.5 RPE - 56% of 1RM
170 lbs x 6 reps x 1 sets @ 8 RPE - 70% of 1RM
185 lbs x 6 reps x 1 sets @ 9.5 RPE - 76% of 1RM

Eduardo Chile
05-10-2011, 09:01 PM
Starting position was much tighter in the deadlift and I still PR'ed from the last time I did 3 ct pause deadlift. The last two sets I really had to fight at the pause to not arch my back. This is definitely a good and specific exercise.

I got my traps much more engaged in the bench and I focused on really pulling the bar apart. The last two reps I remembered to really drive my heels into the ground and push myself away from the bar.

SSB is a fight to not arch over. All good things.

Prehab
Scap Pushups 3 X 20
Side lying external rotation 10 lbs - 3 X 10

Neglected
Pendlay Row 95 lbs - 3 X 10
Ab Wheel - 3 X 10

http://www.youtube.com/watch?v=jnaF_fCFZMA


Week 33
Day 2 - 5/10/11
3 ct Pause Deadlift - 1RM: 469 lbs
245 lbs x 4 reps x 1 sets @ 5.5 RPE - 52% of 1RM
285 lbs x 4 reps x 1 sets @ 6.5 RPE - 61% of 1RM
315 lbs x 4 reps x 1 sets @ 7 RPE - 67% of 1RM
345 lbs x 4 reps x 1 sets @ 7.5 RPE - 74% of 1RM
375 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
365 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

3 ct Pause Bench - 1RM: 269 lbs
135 lbs x 5 reps x 1 sets @ 5 RPE - 50% of 1RM
160 lbs x 4 reps x 1 sets @ 6 RPE - 60% of 1RM
180 lbs x 4 reps x 1 sets @ 6.5 RPE - 67% of 1RM
200 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM
215 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
210 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

SSB Squat - 1RM: 365 lbs
225 lbs x 6 reps x 1 sets @ 7 RPE - 62% of 1RM
270 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

Eduardo Chile
05-15-2011, 08:13 PM
5/11

Went to gi BJJ.

I was only in class for 40 minutes and my head just wasn't in it. Someone I knew from BJJ was killed in an incident. I found out in the beginning of class and I was in shock.

Eduardo Chile
05-15-2011, 08:13 PM
I felt more comfortable with the bench this session. I really need to drive with my legs the whole time as hard as I can. This lets me stay tight. Excited for 1 rep on the bench as I think it will be much easier to hold position.

The pause deadlifts improved from tuesday and I put my feet closer together and put my arms a bit closer to my body. I think this will improve my leverage and I understand the starting position better. I didn't do the fatigue since my low back was feeling it, not in a bad way but this is different than the way I've been deadlifting.




Week 33
Day 3 - 5/12/11
Bench +90mm - 1RM: 244 lbs
135 lbs x 4 reps x 1 sets @ 5.5 RPE - 55% of 1RM
165 lbs x 4 reps x 1 sets @ 7 RPE - 68% of 1RM
180 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM
195 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
190 lbs x 3 reps x 1 sets @ 9 RPE - 78% of 1RM

3 ct Pause Deadlift - 1RM: 475 lbs
245 lbs x 4 reps x 1 sets @ 5.5 RPE - 52% of 1RM
285 lbs x 4 reps x 1 sets @ 6.5 RPE - 60% of 1RM
315 lbs x 4 reps x 1 sets @ 7 RPE - 66% of 1RM
345 lbs x 4 reps x 1 sets @ 7.5 RPE - 73% of 1RM
380 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM

Elbows Out Extension - 1RM: 140 lbs
75 lbs x 8 reps x 1 sets @ 6 RPE - 54% of 1RM
85 lbs x 8 reps x 1 sets @ 7.5 RPE - 61% of 1RM
95 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM

Eduardo Chile
05-15-2011, 08:21 PM
Pause squats improved from the last time I did them. Form feels much better and I improved my descent speed today.

Push Press went ok on the 190 lbs set. I didn't have the same pop with 185, but it accomplished my goal.

The GM's felt better with each set and I found my groove. This work will translate well to keep my arch on the deadlift.




Week 33
Day 4 - 5/13/11
3 ct Pause Low Bar Squat - 1RM: 413 lbs
225 lbs x 4 reps x 1 sets @ 5.5 RPE - 55% of 1RM
255 lbs x 4 reps x 1 sets @ 6 RPE - 62% of 1RM
285 lbs x 4 reps x 1 sets @ 7 RPE - 69% of 1RM
310 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM
330 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
320 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

Push Press - 1RM: 238 lbs
135 lbs x 4 reps x 1 sets @ 6 RPE - 57% of 1RM
155 lbs x 4 reps x 1 sets @ 6.5 RPE - 65% of 1RM
175 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM
190 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
185 lbs x 4 reps x 1 sets @ 10 RPE - 78% of 1RM

Wide Stance Good Morning - 1RM: 331 lbs
175 lbs x 8 reps x 1 sets @ 6 RPE - 53% of 1RM
205 lbs x 8 reps x 1 sets @ 7.5 RPE - 62% of 1RM
225 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM

Eduardo Chile
05-15-2011, 08:27 PM
Squats went very well today. I think the combination of getting the bar set lower on my back and the improved speed on the descent have paid off. 430 moved very well for me. Heaviest weight I've done before this was 410. I am confident I can at least get 450 at the meet. I think I fatigued quickly since I had to do this workout on Sunday instead of Monday. I was very glad to have been able to get as deep as I did while improving my speed.

Press is slowly creeping up. 180 is the most weight I've done on the press and boy was it slow.

I really focused on keeping my elbows tucked on the incline. I noticed last week my elbow really flared so I took the hit in weight to do the incline with proper form.

http://www.youtube.com/watch?v=pbOpSxjnU8E


Week 34
Day 1 - 5/15/11
Low Bar Squat w/Belt - 1RM: 453 lbs
225 lbs x 3 reps x 1 sets @ 5 RPE - 50% of 1RM
275 lbs x 2 reps x 1 sets @ 5.5 RPE - 61% of 1RM
315 lbs x 2 reps x 1 sets @ 6 RPE - 70% of 1RM
360 lbs x 1 reps x 1 sets @ 6.5 RPE - 80% of 1RM
385 lbs x 1 reps x 1 sets @ 7 RPE - 85% of 1RM
410 lbs x 1 reps x 1 sets @ 8 RPE - 91% of 1RM
430 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
410 lbs x 1 reps x 1 sets @ 8.5 RPE - 91% of 1RM
410 lbs x 1 reps x 1 sets @ 9 RPE - 91% of 1RM

Press - 1RM: 180 lbs
100 lbs x 5 reps x 1 sets @ 5.5 RPE - 56% of 1RM
120 lbs x 3 reps x 1 sets @ 6 RPE - 67% of 1RM
140 lbs x 1 reps x 1 sets @ 6 RPE - 78% of 1RM
155 lbs x 1 reps x 1 sets @ 7 RPE - 86% of 1RM
170 lbs x 1 reps x 1 sets @ 8.5 RPE - 94% of 1RM
180 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
165 lbs x 1 reps x 1 sets @ 8.5 RPE - 92% of 1RM
165 lbs x 1 reps x 1 sets @ 9 RPE - 92% of 1RM

30 degree Incline thumb from smooth - 1RM: 240 lbs
135 lbs x 5 reps x 1 sets @ 6 RPE - 56% of 1RM
170 lbs x 5 reps x 1 sets @ 7.5 RPE - 71% of 1RM
185 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
175 lbs x 5 reps x 1 sets @ 9 RPE - 73% of 1RM

Eduardo Chile
05-16-2011, 08:40 PM
Worked at Orlando Barbell today. I wanted to deadlift on a thinner bar. Man it didn't tear up my hands and my grip felt much better. It was nice to see people working out for a change. It's not something I want to do on the regular, but every once in awhile I think I will. The people were very nice and helpful.

My deadlift still needs work, but it was much better than when I did 515 X 2. My hips still rose faster than my shoulders, but 530 is definitely a PR. It was cool to get some good jobs from people there. I really tried to get tight and push my stomach out full of air and pull my shoulder blades back. I felt tighter than when i did the pause deadlifts.

Floor Press keeps improving and I'll keep taking the small PR's with anything press related. It's going to be a long road before getting a big bench and I got a full tank of gas.

SSB felt more comfortable this week and it's likely due to having it in my programming consistently now for a few weeks.

Pullups - BW X 5, X 4, X 3, X 4

Scap pushups - 3 X 20

Ab Machine - 100 X 10, 120 X 10, 140 X 10

http://www.youtube.com/watch?v=MsFl8hwJ5wE


Week 34
Day 2 - 5/16/11
Deadlift w/Belt - 1RM: 558 lbs
275 lbs x 3 reps x 1 sets @ 5 RPE - 49% of 1RM
315 lbs x 3 reps x 1 sets @ 5.5 RPE - 57% of 1RM
365 lbs x 2 reps x 1 sets @ 6 RPE - 65% of 1RM
405 lbs x 1 reps x 1 sets @ 6 RPE - 73% of 1RM
455 lbs x 1 reps x 1 sets @ 7 RPE - 82% of 1RM
485 lbs x 1 reps x 1 sets @ 8 RPE - 87% of 1RM
515 lbs x 1 reps x 1 sets @ 8.5 RPE - 92% of 1RM
530 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
505 lbs x 1 reps x 1 sets @ 8.5 RPE - 91% of 1RM
505 lbs x 1 reps x 1 sets @ 9 RPE - 91% of 1RM

Floor Press - 1RM: 300 lbs
175 lbs x 3 reps x 1 sets @ 5 RPE - 58% of 1RM
195 lbs x 3 reps x 1 sets @ 5.5 RPE - 65% of 1RM
215 lbs x 3 reps x 1 sets @ 7 RPE - 72% of 1RM
235 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM
255 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
240 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM
240 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM

SSB Squat - 1RM: 370 lbs
225 lbs x 5 reps x 1 sets @ 6 RPE - 61% of 1RM
265 lbs x 5 reps x 1 sets @ 8 RPE - 72% of 1RM
285 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM

Derek Simonds
05-17-2011, 04:57 AM
Nice and steady progress brother. Real nice.

Eduardo Chile
05-26-2011, 02:35 PM
Thanks Derek. I'm trying to be more consistent with BJJ though.

Eduardo Chile
05-26-2011, 02:40 PM
5/17

Did Muay Thai instead of BJJ. We practiced some stuff from the clinch. Didn't really go hard and took it easy.

Eduardo Chile
05-27-2011, 06:29 PM
Bench is still taking a hit learning my new form. I need to find a way to get my arch just a tad higher. I really feel weak off the bottom. I misgrooved 255 a bit, but with a bit more practice I'll get it down.

The 3 ct pause deadlift taught me a lot about about staying tight. I really felt that I used my lats to keep the bar in place and to stay tight. Is it ok to have my upper back a bit like it did?




Week 34
Day 3 - 5/18/11
Compeition Raw Bench - 1RM: 268 lbs
145 lbs x 3 reps x 1 sets @ 5 RPE - 54% of 1RM
175 lbs x 3 reps x 1 sets @ 6.5 RPE - 65% of 1RM
200 lbs x 1 reps x 1 sets @ 6 RPE - 75% of 1RM
220 lbs x 1 reps x 1 sets @ 7 RPE - 82% of 1RM
240 lbs x 1 reps x 1 sets @ 7.5 RPE - 89% of 1RM
255 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
240 lbs x 1 reps x 1 sets @ 8.5 RPE - 89% of 1RM
240 lbs x 1 reps x 1 sets @ 9 RPE - 89% of 1RM

3 ct Pause Deadlift - 1RM: 482 lbs
245 lbs x 3 reps x 1 sets @ 5 RPE - 51% of 1RM
285 lbs x 3 reps x 1 sets @ 5.5 RPE - 59% of 1RM
335 lbs x 3 reps x 1 sets @ 6.5 RPE - 70% of 1RM
365 lbs x 3 reps x 1 sets @ 7.5 RPE - 76% of 1RM
385 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
410 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
390 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

Elbows Out Extension - 1RM: 142 lbs
80 lbs x 6 reps x 1 sets @ 6.5 RPE - 56% of 1RM
95 lbs x 6 reps x 1 sets @ 8 RPE - 67% of 1RM
105 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
100 lbs x 6 reps x 1 sets @ 9 RPE - 71% of 1RM

Eduardo Chile
05-27-2011, 06:35 PM
I was unable to work out for six days due to a mini vacation and life, but I still plan on working out four days in row to get my workouts in this week. I misgrooved the squat badly on all the reps. That's the bad news, the good news is i was basically musculing 385 compared to my usual form. So I'm definitely stronger.

The press was horrible as I fatigued very quickly.

http://www.youtube.com/watch?v=BvjOA9gJ-cA

Week 35
Day 1 - 5/25/11
Low Bar Squat w/Belt - 1RM: 453 lbs
225 lbs x 3 reps x 1 sets @ 5 RPE - 50% of 1RM
275 lbs x 3 reps x 1 sets @ 5.5 RPE - 61% of 1RM
315 lbs x 3 reps x 1 sets @ 6.5 RPE - 70% of 1RM
340 lbs x 3 reps x 1 sets @ 7.5 RPE - 75% of 1RM
365 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
385 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

Press - 1RM: 182 lbs
100 lbs x 5 reps x 1 sets @ 5 RPE - 55% of 1RM
120 lbs x 3 reps x 1 sets @ 6 RPE - 66% of 1RM
140 lbs x 3 reps x 1 sets @ 7.5 RPE - 77% of 1RM
155 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
145 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM

30 degree Incline thumb from smooth - 1RM: 240 lbs
135 lbs x 5 reps x 1 sets @ 6 RPE - 56% of 1RM
160 lbs x 5 reps x 1 sets @ 7 RPE - 67% of 1RM
175 lbs x 5 reps x 1 sets @ 8 RPE - 73% of 1RM
185 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM

Eduardo Chile
05-27-2011, 09:39 PM
What a terrible deadlift session. But, I think I figured out what I was doing wrong. I think I got my shoulders back far enough, but I didn't get my lats engaged enough at the start. I didn't get as tight as possible "up", but I did with respect to getting back. Doing what I did caused my hips to rise much faster than my shoulders. But it's better to do this now than later. Back to getting some extra deadlift practice.

Floor press went ok.

SSB Squat was heavy as I think I had some fatigue from the terrible deadlifts.

http://www.youtube.com/watch?v=OZvuvsXugu0


Week 35
Day 2 - 5/26/11
Deadlift w/Belt - 1RM: 539 lbs
280 lbs x 3 reps x 1 sets @ 5 RPE - 52% of 1RM
315 lbs x 3 reps x 1 sets @ 5.5 RPE - 59% of 1RM
365 lbs x 3 reps x 1 sets @ 6 RPE - 68% of 1RM
405 lbs x 3 reps x 1 sets @ 6.5 RPE - 75% of 1RM
435 lbs x 3 reps x 1 sets @ 7 RPE - 81% of 1RM
465 lbs x 3 reps x 1 sets @ 8.5 RPE - 86% of 1RM
485 lbs x 3 reps x 1 sets @ 11 RPE - 90% of 1RM
445 lbs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM

Floor Press - 1RM: 284 lbs
150 lbs x 5 reps x 1 sets @ 5 RPE - 53% of 1RM
180 lbs x 3 reps x 1 sets @ 6 RPE - 63% of 1RM
205 lbs x 3 reps x 1 sets @ 7 RPE - 72% of 1RM
235 lbs x 3 reps x 1 sets @ 8 RPE - 83% of 1RM
250 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM

SSB Squat - 1RM: 344 lbs
225 lbs x 5 reps x 1 sets @ 7 RPE - 65% of 1RM
265 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM

Derek Simonds
05-28-2011, 06:12 AM
Brother been trying to catch up with you. I don't know if I have the right cell number. Hit me up email or cell. I am heading out of town next wek for a little while. Let's catch up.

Eduardo Chile
05-28-2011, 06:45 AM
Will catch up with you tomorrow!

Eduardo Chile
05-29-2011, 09:19 PM
Bench was ok form wise, and it felt much better on the last set with 215. I really focused on getting a big arch when I put my feet on the bench. I felt the strongest on that set.

I took it easy on the pause deadlift as my back was a bit tight from the deadlifts. So I worked up to an 8. I noticed my back is round after I am paused. Is this due to being in a poor position, weakness or a combination of the two?

http://www.youtube.com/watch?v=iS9iOPAbJC4


Week 35
Day 3 - 5/27/11
Compeition Raw Bench - 1RM: 265 lbs
135 lbs x 5 reps x 1 sets @ 5 RPE - 51% of 1RM
175 lbs x 3 reps x 1 sets @ 6 RPE - 66% of 1RM
195 lbs x 3 reps x 1 sets @ 7 RPE - 74% of 1RM
210 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
225 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
215 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
215 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

3 ct Pause Deadlift - 1RM: 481 lbs
245 lbs x 3 reps x 1 sets @ 5.5 RPE - 51% of 1RM
285 lbs x 3 reps x 1 sets @ 6 RPE - 59% of 1RM
325 lbs x 3 reps x 1 sets @ 6.5 RPE - 68% of 1RM
355 lbs x 3 reps x 1 sets @ 7 RPE - 74% of 1RM
385 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM

Elbows Out Extension - 1RM: 142 lbs
85 lbs x 6 reps x 1 sets @ 7 RPE - 60% of 1RM
95 lbs x 6 reps x 1 sets @ 8 RPE - 67% of 1RM
105 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

Eduardo Chile
05-29-2011, 09:21 PM
I was surprised with the pause squats. I think I could have had the last rep at an 8.5 if I didn't miss one of my cues. I found in order to have my hips and shoulder rise at the same time I need to kind of put my neck into the bar when I start back up. I do this on the other reps, but just didn't actively do it on the last one.

Push Press went ok. It really works the tri's at the top and hopefully gives my bench some carryover.

Back is better but just took it a bit easy on the GM's.

Pendlay Rows - 115 X 3 X 10

Ab Wheel - 3 X 10

Side Lying External Rotation - 10 lbs X 3 X 10


http://www.youtube.com/watch?v=9SMgIgIfIZg


Week 35
Day 4 - 5/29/11
3 ct Pause Low Bar Squat - 1RM: 418 lbs
225 lbs x 3 reps x 1 sets @ 6 RPE - 54% of 1RM
275 lbs x 3 reps x 1 sets @ 6.5 RPE - 66% of 1RM
305 lbs x 3 reps x 1 sets @ 7 RPE - 73% of 1RM
330 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
355 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

Push Press - 1RM: 241 lbs
135 lbs x 3 reps x 1 sets @ 5 RPE - 56% of 1RM
155 lbs x 3 reps x 1 sets @ 6 RPE - 64% of 1RM
175 lbs x 3 reps x 1 sets @ 7 RPE - 73% of 1RM
190 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
205 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
195 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
195 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

Wide Stance Good Morning - 1RM: 304 lbs
175 lbs x 6 reps x 1 sets @ 6 RPE - 58% of 1RM
200 lbs x 6 reps x 1 sets @ 7.5 RPE - 66% of 1RM
225 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

Eduardo Chile
05-30-2011, 06:48 PM
5/30

Foam Roll

Stretching - did some lunges and Spinal Traction post circuit

I did a circuit and it consisted of

Power Cleans - 95 lbs X 3

Push Press - 95 lbs X 3

Pendlay Row - 115 X 5

Kettlebell Swings - 16 kgs X 10

Pushups - X 10

Pullups X 3

I did three rounds of it with one minute rest. I wanted a little bit of athletic movements, with some back movements. I think I really need to focus on getting my pulls stronger so my bench can continue to improve.

Grip work

Coc Trainer X 10

1 - X 5, X 5, X 5

Blob 30 X 5, x 5, X 5

Curls 27 lbs - X 8, X 8

I never do curls so I fatigued very quickly on these. I need some meat on my arms!

Eduardo Chile
05-31-2011, 07:24 PM
Squat went very well. 370 went up easier than expected so I went up 5 lbs from what I was planning on doing. This is the most I've done for triples. My form held up nicely and my depth looked very good. I think it might be too low for the meet but this seems to be what is expected by the usapl which is ultimately where I'd like to compete.

The press was not a PR, but I was very happy with the volume I got in. The sets kept coming which is a good sign.

The incline went in the right direction. Hoping the bench does the same.

Pendlay Rows 120 lbs - 3 x 10

Ab Wheel - 3 X 10

http://www.youtube.com/watch?v=ip_Hxn1KHQY

Excuse the music as a bunch of people were talking the background.


Week 36
Day 1 - 5/31/11
Low Bar Squat w/Belt - 1RM: 465 lbs
225 lbs x 3 reps x 1 sets @ 5 RPE - 48% of 1RM
275 lbs x 3 reps x 1 sets @ 5.5 RPE - 59% of 1RM
315 lbs x 3 reps x 1 sets @ 6 RPE - 68% of 1RM
345 lbs x 3 reps x 1 sets @ 7 RPE - 74% of 1RM
370 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
395 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
375 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
375 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

Press - 1RM: 182 lbs
100 lbs x 4 reps x 1 sets @ 5 RPE - 55% of 1RM
120 lbs x 3 reps x 1 sets @ 5.5 RPE - 66% of 1RM
135 lbs x 3 reps x 1 sets @ 7 RPE - 74% of 1RM
145 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
155 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
145 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM
145 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM
145 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM
145 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM

30 degree Incline thumb from smooth - 1RM: 247 lbs
135 lbs x 6 reps x 1 sets @ 5.5 RPE - 55% of 1RM
165 lbs x 5 reps x 1 sets @ 7 RPE - 67% of 1RM
190 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
180 lbs x 5 reps x 1 sets @ 9 RPE - 73% of 1RM

Eduardo Chile
06-01-2011, 09:36 PM
Deadlift was much improved over last week. My form is still off, but it's improving. My hips are still rising faster than my shoulders. I posted the video of 375 and i think on the last rep I "got it". It seems my hips were lower which allowed my get my shoulders directly over the bar. I wasn't sure whether to call my set a 9 or 9.5 so I went conservative.

Floor press improved from last week, but aggravated my shoulder and bicep on my left arm. About 30 minutes after the workout it felt fine.

SSB Squat went in the right direction again.

http://www.youtube.com/watch?v=xMYVlJ9Pv4A

http://www.youtube.com/watch?v=bzVlXCiCkhE


Week 36
Day 2 - 6/1/11
Deadlift w/Belt - 1RM: 551 lbs
285 lbs x 3 reps x 1 sets @ 5 RPE - 52% of 1RM
335 lbs x 3 reps x 1 sets @ 5.5 RPE - 61% of 1RM
375 lbs x 3 reps x 1 sets @ 6 RPE - 68% of 1RM
415 lbs x 3 reps x 1 sets @ 7 RPE - 75% of 1RM
455 lbs x 3 reps x 1 sets @ 8 RPE - 83% of 1RM
485 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM
455 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM
455 lbs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM

Floor Press - 1RM: 288 lbs
150 lbs x 5 reps x 1 sets @ 5 RPE - 52% of 1RM
185 lbs x 3 reps x 1 sets @ 6 RPE - 64% of 1RM
210 lbs x 3 reps x 1 sets @ 7 RPE - 73% of 1RM
230 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
245 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
235 lbs x 3 reps x 1 sets @ 9 RPE - 82% of 1RM

SSB Squat - 1RM: 357 lbs
225 lbs x 5 reps x 1 sets @ 6.5 RPE - 63% of 1RM
275 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM

Eduardo Chile
06-06-2011, 03:21 PM
I felt better on the raw bench and I felt much tighter on the second rep as you can see me really drive with my feet.

The pause deadlifts seemed to be much better. I think it was a good call lowering the weight.

http://www.youtube.com/watch?v=sSr6I1bwbbU


Week 36
Day 3 - 6/3/11
Compeition Raw Bench - 1RM: 261 lbs
135 lbs x 5 reps x 1 sets @ 5 RPE - 52% of 1RM
165 lbs x 3 reps x 1 sets @ 5 RPE - 63% of 1RM
185 lbs x 3 reps x 1 sets @ 6 RPE - 71% of 1RM
200 lbs x 3 reps x 1 sets @ 7 RPE - 77% of 1RM
215 lbs x 3 reps x 1 sets @ 8 RPE - 82% of 1RM
230 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM

3 ct Pause Deadlift - 1RM: 406 lbs
225 lbs x 3 reps x 1 sets @ 6 RPE - 55% of 1RM
275 lbs x 3 reps x 1 sets @ 7 RPE - 68% of 1RM
315 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM
345 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

Eduardo Chile
06-06-2011, 03:24 PM
Matched my paused squats from last week. I lost my arch a bit on the last rep which is not the norm. I didn't try to drive the bar through me.

http://www.youtube.com/watch?v=qGKzzktUapc&feature=related


Week 36
Day 4 - 6/5/11
3 ct Pause Low Bar Squat - 1RM: 418 lbs
225 lbs x 3 reps x 1 sets @ 5 RPE - 54% of 1RM
275 lbs x 3 reps x 1 sets @ 6 RPE - 66% of 1RM
305 lbs x 3 reps x 1 sets @ 7 RPE - 73% of 1RM
330 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
355 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

Push Press - 1RM: 233 lbs
135 lbs x 3 reps x 1 sets @ 6 RPE - 58% of 1RM
165 lbs x 3 reps x 1 sets @ 7 RPE - 71% of 1RM
190 lbs x 3 reps x 1 sets @ 8 RPE - 82% of 1RM
205 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM

Eduardo Chile
06-06-2011, 09:22 PM
Squats felt good and depth looked good. I paused a bit too long at the bottom of the second rep.

Bench was ok.

Deadlift felt surprisingly good. I felt much tighter than I have been in a while. I have no problem with the weight, but I think I do need to make a more explicit lockout. Will work on it at weds session.

Goal for the meet
Squat: 470
Bench: 265
Deadlift: 570
Total: 1300

http://www.youtube.com/watch?v=E3_6XcD6nl4


Week 37
Day 1 - 6/6/11
Low Bar Squat w/Belt - 1RM: 469 lbs
235 lbs x 3 reps x 1 sets @ 5 RPE - 50% of 1RM
275 lbs x 3 reps x 1 sets @ 6 RPE - 59% of 1RM
315 lbs x 3 reps x 1 sets @ 7 RPE - 67% of 1RM
345 lbs x 3 reps x 1 sets @ 7.5 RPE - 74% of 1RM
375 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
375 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM

Compeition Raw Bench - 1RM: 263 lbs
135 lbs x 3 reps x 1 sets @ 5 RPE - 51% of 1RM
175 lbs x 3 reps x 1 sets @ 6 RPE - 67% of 1RM
195 lbs x 3 reps x 1 sets @ 7 RPE - 74% of 1RM
210 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
210 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM

Deadlift w/Belt - 1RM: 569 lbs
285 lbs x 3 reps x 1 sets @ 5 RPE - 50% of 1RM
325 lbs x 3 reps x 1 sets @ 5.5 RPE - 57% of 1RM
365 lbs x 3 reps x 1 sets @ 6 RPE - 64% of 1RM
405 lbs x 3 reps x 1 sets @ 6.5 RPE - 71% of 1RM
435 lbs x 3 reps x 1 sets @ 7.5 RPE - 77% of 1RM
455 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM

Eduardo Chile
06-08-2011, 07:48 PM
6/7

Gi BJJ

Competition class. We did some work from the mount to get a choke using the shin across the neck. It wasn't going smoothly.

Rolled for 2 5 minute matches and did well when I got top position. I felt I was attacking nicely and thinking clearly. I rolled after class for about ten minutes at a nice pace and learned some new tricks.

Derek Weaver
06-08-2011, 09:09 PM
You pulled 569 and still keep up with jits? Wow. Nice job.

Derek Simonds
06-09-2011, 04:26 AM
You pulled 569 and still keep up with jits? Wow. Nice job.

Just an FYI if Chile gets closed guard you will not get it open unless he wants you to.

Eduardo Chile
06-09-2011, 11:51 AM
Thanks Dereks! I haven't pulled 570 yet. The RTS site puts up an estimated max based on the numbers you did. I've pulled 530 @ 9 so far this cycle. I'm hoping to get 570 at the meet this Saturday.

As for doing BJJ and it affecting my numbers. I don't find that to be the case. If anything it helps me be in better shape which allows me to recover faster from my workouts. I'm also not trying to be a world champ but I usually grapple extra after class too to work on my gas.

Derek, you can open my guard!

Eduardo Chile
06-09-2011, 11:52 AM
Squats went well but I really needed to listen to my body to ensure I hit depth.

Bench looked like it had good speed and wrist wraps seems to help with my bar path.

Deadlift feels a lot better and I locked out each rep and made it a point to.

http://www.youtube.com/watch?v=S8D0BecZO54


Week 37
Day 2 - 6/8/11
Low Bar Squat w/Belt - 1RM: 471 lbs
235 lbs x 3 reps x 1 sets @ 5 RPE - 50% of 1RM
275 lbs x 3 reps x 1 sets @ 5.5 RPE - 58% of 1RM
305 lbs x 3 reps x 1 sets @ 6 RPE - 65% of 1RM
330 lbs x 3 reps x 1 sets @ 6 RPE - 70% of 1RM
330 lbs x 3 reps x 1 sets @ 6 RPE - 70% of 1RM
330 lbs x 3 reps x 1 sets @ 6.5 RPE - 70% of 1RM

Compeition Raw Bench - 1RM: 264 lbs
135 lbs x 5 reps x 1 sets @ 5 RPE - 51% of 1RM
165 lbs x 3 reps x 1 sets @ 5.5 RPE - 62% of 1RM
185 lbs x 3 reps x 1 sets @ 6 RPE - 70% of 1RM
185 lbs x 3 reps x 1 sets @ 6 RPE - 70% of 1RM
185 lbs x 3 reps x 1 sets @ 6.5 RPE - 70% of 1RM

Deadlift w/Belt - 1RM: 579 lbs
285 lbs x 3 reps x 1 sets @ 5 RPE - 49% of 1RM
325 lbs x 3 reps x 1 sets @ 5 RPE - 56% of 1RM
365 lbs x 3 reps x 1 sets @ 5.5 RPE - 63% of 1RM
405 lbs x 3 reps x 1 sets @ 6 RPE - 70% of 1RM
405 lbs x 3 reps x 1 sets @ 6 RPE - 70% of 1RM
405 lbs x 3 reps x 1 sets @ 6.5 RPE - 70% of 1RM

Eduardo Chile
06-11-2011, 03:03 PM
First Off I want to thank Mike for all his help. Second, Spero, is an awesome Meet director and everyone at the meet was very nice. The spotters were awesome and the judges were great too.

Weighed in at 217.6, competed in the Raw Division at the UPF Challenge. The Fed was RAW United.

It's my first meet so I was playing it by ear on when to warm up. I choose my first attempt to be 420. It was a good choice, 2 whites, 1 red on depth. I wasn't my usual self during this attempt. I didn't even feel like there was weight on my back and my body awareness wasn't good. Second attempt was 450 and the same thing happened, 2 whites, 1 red. I debated whether to take 465 or 470, but decided on 470. I really wanted to get better depth and looking at the video it seemed like I did. It was the perfect number, but I could have descended faster.

Bench went well too. I opened with 240 and it was relatively easy. The second attempt was 255 and it felt good. I debated between 265 and 270, and 270 was probably 1 lb or 2 lb too heavy. I felt good with the decision as I was very close. One thing I noticed when people get a weight they can't handle is the descent is very fast compared to their other attempts. I feel weak off the bottom and definitely need to get on the rows and pullups.

Deadlift technique has been up and down for me this cycle. Today seems to be one of the better days for me with a lot of room for improvement. I opened with 505 and it went up well. Next up was 545 and my back rounded more than I'd like but I got it locked out. 565 was next and it was very close, but due to my back rounding a bit and not being in a mechanically effecient position I couldn't lock it out completely. I also got the belt a notch tighter for the 565 attempt than I did the 545 attempt.

Total = 1270, went 7 for 9 and my missed attempts were very reasonable attempts. I would say this is a sucess for my first meet.

It seems I will hit 500 in the squat and 600 in the deadlift than 300 in the bench. Maybe I can hit those numbers by the end of the year for 1400! All I can is work smart and see where that takes me.

I was in awe of how supportive everyone was and also the programs/charities Spero supports. Some veterans that have suffered injuries participated in the meet and it was special to have them there. Also, two men in their 70s competed and all I can see is I hope to do that one day.

http://www.youtube.com/watch?v=gS2llYAvMLA


Week 37
Day 3 - 6/11/11
Low Bar Squat w/Belt - 1RM: 470 lbs
275 lbs x 2 reps x 1 sets @ 5 RPE - 59% of 1RM
315 lbs x 2 reps x 1 sets @ 5.5 RPE - 67% of 1RM
385 lbs x 1 reps x 1 sets @ 7 RPE - 82% of 1RM
420 lbs x 1 reps x 1 sets @ 8.5 RPE - 89% of 1RM
450 lbs x 1 reps x 1 sets @ 9.5 RPE - 96% of 1RM
470 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM

Compeition Raw Bench - 1RM: 265 lbs
135 lbs x 5 reps x 1 sets @ 5 RPE - 51% of 1RM
185 lbs x 3 reps x 1 sets @ 6.5 RPE - 70% of 1RM
225 lbs x 1 reps x 1 sets @ 7 RPE - 85% of 1RM
240 lbs x 1 reps x 1 sets @ 8.5 RPE - 91% of 1RM
255 lbs x 1 reps x 1 sets @ 9 RPE - 96% of 1RM
270 lbs x 1 reps x 1 sets @ 11 RPE - 102% of 1RM

Deadlift w/Belt - 1RM: 554 lbs
275 lbs x 1 reps x 1 sets @ 5 RPE - 50% of 1RM
315 lbs x 1 reps x 1 sets @ 6 RPE - 57% of 1RM
365 lbs x 2 reps x 1 sets @ 6 RPE - 66% of 1RM
405 lbs x 1 reps x 1 sets @ 6.5 RPE - 73% of 1RM
455 lbs x 1 reps x 1 sets @ 7 RPE - 82% of 1RM
505 lbs x 1 reps x 1 sets @ 8 RPE - 91% of 1RM
545 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM
565 lbs x 1 reps x 1 sets @ 11 RPE - 102% of 1RM

Derek Simonds
06-12-2011, 05:17 AM
Like I said yesterday Great First Meet!

Eduardo Chile
06-13-2011, 02:42 PM
Thanks Derek! I hope to continue improving.

6/12

Foam Roll

Stretching

Rotator Cuff Exercises - 5lb

Shoulder Dislocates

Arien Malec
06-13-2011, 02:56 PM
Impressive first meet!

Eduardo Chile
06-16-2011, 03:12 PM
Impressive first meet!

Thanks for the support!

I was a bit sore from the meet, so I took it easy with one day of rest. My upper back and right groin were a bit tight and sore.

I tried my new shoes on the squats today and they feel basically the same as my other weightlifting shoes, but they hold my foot better in place. I was able to get the bar about an inch lower on my back than usual, and I'm not 100% sure it but me in a better position or not. One thing though, it really did irritate my shoulder. I normally put it right on my shoulder blades.

Bench felt good and I'll give the bulldog grip a chance on Thursday.

Pendlay Rows
115 X 10, X 10

Landmine
45 X 10
70 X 10

Hammer Curls
25 X 6
25 X 5

http://www.youtube.com/watch?v=pXG0EuVFP_M


Week 38
Day 1 - 6/13/11
Low Bar Squat - 1RM: 444 lbs
225 lbs x 4 reps x 1 sets @ 5 RPE - 51% of 1RM
275 lbs x 4 reps x 1 sets @ 5.5 RPE - 62% of 1RM
305 lbs x 4 reps x 1 sets @ 7 RPE - 69% of 1RM
335 lbs x 4 reps x 1 sets @ 8 RPE - 76% of 1RM
355 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM

Bench +90mm - 1RM: 250 lbs
135 lbs x 3 reps x 1 sets @ 5 RPE - 54% of 1RM
165 lbs x 3 reps x 1 sets @ 6.5 RPE - 66% of 1RM
185 lbs x 3 reps x 1 sets @ 7 RPE - 74% of 1RM
200 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM

Push Press - 1RM: 228 lbs
135 lbs x 8 reps x 1 sets @ 7 RPE - 59% of 1RM
155 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM

Eduardo Chile
06-16-2011, 03:18 PM
I felt a lot better for this session, but had to be done in a little over an hour.

Deadlifts felt better with each set, and this is by far my best beltless session ever.

I set a PR in the close grip bench as well. I felt way better in the bottom.

SSB Squat was challenging, but I really feel they help my back strength. It's a battle to keep the back from rounding.

http://www.youtube.com/watch?v=BNbEQXwgqOo


Week 38
Day 2 - 6/14/11
Deadlift - 1RM: 500 lbs
275 lbs x 4 reps x 1 sets @ 5 RPE - 55% of 1RM
315 lbs x 4 reps x 1 sets @ 6 RPE - 63% of 1RM
345 lbs x 4 reps x 1 sets @ 6.5 RPE - 69% of 1RM
375 lbs x 4 reps x 1 sets @ 7.5 RPE - 75% of 1RM
395 lbs x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM

Close Grip Bench - 1RM: 256 lbs
135 lbs x 4 reps x 1 sets @ 5 RPE - 53% of 1RM
165 lbs x 4 reps x 1 sets @ 7 RPE - 64% of 1RM
185 lbs x 4 reps x 1 sets @ 8 RPE - 72% of 1RM
205 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM

SSB Squat - 1RM: 358 lbs
185 lbs x 6 reps x 1 sets @ 5 RPE - 52% of 1RM
225 lbs x 6 reps x 1 sets @ 7 RPE - 63% of 1RM
265 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

Eduardo Chile
06-16-2011, 07:45 PM
6/15

Gi BJJ

We have a new class format and I'm not sure I'm a fan. We did warmups and static stretching for 30 minutes.

We practiced double leg takedown entries with the leg trip. We practiced a north south escape.

I grappled a purple at first and then a fast small green belt. Anytime I got a dominate position I'd give it up and work my guard since he is fast. After I rolled with a black belt and the only I got on him is strength and that only works up to a certain point. It did help me get out of a few subs and work to a few neutral positions.

Eduardo Chile
06-17-2011, 03:16 PM
Used the bull dog grip on the bench. I felt much stronger off the bottom with it. My movement pattern is a bit eratic at the moment. It helps by putting the bar inline with the wrist as well.

Felt recovered from the meet and had a better deficit session than regular deadlift. I'm excited to see how next week goes.

I'm not sure if I did the JM Press correctly.

Scap pushups
3 x 20

Side lying external rotation
8 lbs - 3 X 10

http://www.youtube.com/watch?v=bY_ZXm8OSIs


Week 38
Day 3 - 6/16/11
Compeition Raw Bench - 1RM: 269 lbs
135 lbs x 5 reps x 1 sets @ 5 RPE - 50% of 1RM
165 lbs x 3 reps x 1 sets @ 5.5 RPE - 61% of 1RM
185 lbs x 3 reps x 1 sets @ 6 RPE - 69% of 1RM
200 lbs x 3 reps x 1 sets @ 7 RPE - 74% of 1RM
215 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
210 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM

2 inch Deficit Deadlift - 1RM: 506 lbs
275 lbs x 4 reps x 1 sets @ 5 RPE - 54% of 1RM
315 lbs x 4 reps x 1 sets @ 5.5 RPE - 62% of 1RM
345 lbs x 4 reps x 1 sets @ 6 RPE - 68% of 1RM
375 lbs x 4 reps x 1 sets @ 7.5 RPE - 74% of 1RM
400 lbs x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM
390 lbs x 4 reps x 1 sets @ 8.5 RPE - 77% of 1RM

JM Press - 1RM: 228 lbs
135 lbs x 8 reps x 1 sets @ 7 RPE - 59% of 1RM
155 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
150 lbs x 8 reps x 1 sets @ 9 RPE - 66% of 1RM

Eduardo Chile
06-18-2011, 08:24 AM
Squats with mini feel different than regular squats. The video seems faster than what it felt, but about halfway up the movement normally gets easier but it stays difficult.

Floor press was an improvement over the last time I did them. I need to stay aggressive on the bench movements and really try to move the barbell through the whole motion.

Want to be sure I'm doing the GM's correctly.

Neglected
Pendlay Row
125 3 x 10

Ab Wheel
3 X 10

GHR
3 X 10

Kettlebell Swings
16 kg 3 X 10

http://www.youtube.com/watch?v=2WPYunf9hdM


Week 38
Day 4 - 6/17/11
Low Bar Squat +mini - 1RM: 419 lbs
225 lbs x 4 reps x 1 sets @ 5 RPE - 54% of 1RM
275 lbs x 4 reps x 1 sets @ 6 RPE - 66% of 1RM
305 lbs x 4 reps x 1 sets @ 8 RPE - 73% of 1RM
335 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
325 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

Floor Press - 1RM: 294 lbs
155 lbs x 4 reps x 1 sets @ 5 RPE - 53% of 1RM
185 lbs x 4 reps x 1 sets @ 6 RPE - 63% of 1RM
215 lbs x 4 reps x 1 sets @ 7.5 RPE - 73% of 1RM
235 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
230 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

Seated Zercher Good Morning - 1RM: 306 lbs
165 lbs x 8 reps x 1 sets @ 6.5 RPE - 54% of 1RM
205 lbs x 8 reps x 1 sets @ 8.5 RPE - 67% of 1RM

Eduardo Chile
06-24-2011, 10:27 PM
Don't laugh too hard at the small sweater, it's the only I had handy in the summer time. My back was all scraped up from the bar and I needed it to heal. The squat form felt a bit off until the last set. The bands really want to make me lose my arch. I think it's an awesome exercise.

The bench was a not a PR as I'd hope, and I should have listened to my body.

The push press works the top of the motion very well.

http://www.youtube.com/watch?v=qcleKSHB5Og


Week 39
Day 1 - 6/20/11
Low Bar Squat +mini - 1RM: 422 lbs
225 lbs x 3 reps x 1 sets @ 5 RPE - 53% of 1RM
275 lbs x 3 reps x 1 sets @ 5.5 RPE - 65% of 1RM
300 lbs x 3 reps x 1 sets @ 6.5 RPE - 71% of 1RM
325 lbs x 3 reps x 1 sets @ 7.5 RPE - 77% of 1RM
350 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM
330 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM
330 lbs x 3 reps x 1 sets @ 8.5 RPE - 78% of 1RM

Bench +90mm - 1RM: 247 lbs
135 lbs x 3 reps x 1 sets @ 5 RPE - 55% of 1RM
160 lbs x 3 reps x 1 sets @ 5.5 RPE - 65% of 1RM
180 lbs x 3 reps x 1 sets @ 6.5 RPE - 73% of 1RM
195 lbs x 3 reps x 1 sets @ 7.5 RPE - 79% of 1RM
210 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
195 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
195 lbs x 3 reps x 1 sets @ 8.5 RPE - 79% of 1RM

Push Press - 1RM: 230 lbs
135 lbs x 6 reps x 1 sets @ 6.5 RPE - 59% of 1RM
170 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
160 lbs x 6 reps x 1 sets @ 9 RPE - 70% of 1RM

Eduardo Chile
06-25-2011, 12:27 PM
Deadlift form still seems a bit off on video. I don't feel like my back is rounding. But, where I do notice a difference is in my lockout speed.

I like how the bench is moving so far this cycle. I'm really trying to take a much more positive and aggressive attitude when i bench. I will bench 300 in December!

Good mornings felt way better than they ever have.

http://www.youtube.com/user/PermanentBulk#p/a/u/1/jlh7YxKWKcY


Week 39
Day 2 - 6/23/11
Deadlift - 1RM: 512 lbs
275 lbs x 3 reps x 1 sets @ 5 RPE - 54% of 1RM
315 lbs x 2 reps x 1 sets @ 5.5 RPE - 62% of 1RM
365 lbs x 2 reps x 1 sets @ 6 RPE - 71% of 1RM
405 lbs x 2 reps x 1 sets @ 7 RPE - 79% of 1RM
435 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM

Close Grip Bench - 1RM: 259 lbs
135 lbs x 4 reps x 1 sets @ 5 RPE - 52% of 1RM
160 lbs x 3 reps x 1 sets @ 5.5 RPE - 62% of 1RM
180 lbs x 3 reps x 1 sets @ 7 RPE - 70% of 1RM
200 lbs x 3 reps x 1 sets @ 7.5 RPE - 77% of 1RM
220 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

Good Morning - 1RM: 303 lbs
185 lbs x 5 reps x 1 sets @ 6.5 RPE - 61% of 1RM
210 lbs x 5 reps x 1 sets @ 7.5 RPE - 69% of 1RM
230 lbs x 5 reps x 1 sets @ 8.5 RPE - 76% of 1RM

Eduardo Chile
06-26-2011, 01:40 PM
The bench felt more comfortable using the bulldog grip. I'm also using ring on rings. The speed felt good and I got some good volume in.

The deadlifts were ok. I will get tighter before each rep.

The JM Press feels funky and I still don't quite understand the mechanics. Am I moving the bar down to my chin and then extending my arm to bring it back to position?

http://www.youtube.com/watch?v=P2NFQaiQXfU&feature=channel_video_title

Week 39
Day 3 - 6/24/11
Compeition Raw Bench - 1RM: 271 lbs
135 lbs x 5 reps x 1 sets @ 5 RPE - 50% of 1RM
170 lbs x 3 reps x 1 sets @ 6 RPE - 63% of 1RM
190 lbs x 3 reps x 1 sets @ 7 RPE - 70% of 1RM
210 lbs x 3 reps x 1 sets @ 7.5 RPE - 78% of 1RM
225 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM
210 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM
210 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM
210 lbs x 3 reps x 1 sets @ 8.5 RPE - 78% of 1RM

2 inch Deficit Deadlift - 1RM: 512 lbs
275 lbs x 3 reps x 1 sets @ 5 RPE - 54% of 1RM
315 lbs x 3 reps x 1 sets @ 5.5 RPE - 62% of 1RM
365 lbs x 3 reps x 1 sets @ 6 RPE - 71% of 1RM
395 lbs x 3 reps x 1 sets @ 7.5 RPE - 77% of 1RM
425 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM
410 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM

JM Press - 1RM: 185 lbs
110 lbs x 5 reps x 1 sets @ 6 RPE - 60% of 1RM
135 lbs x 6 reps x 1 sets @ 8.5 RPE - 73% of 1RM
135 lbs x 6 reps x 1 sets @ 9 RPE - 73% of 1RM

Eduardo Chile
06-26-2011, 01:50 PM
Squats ended up being a disaster. I hit a PR in the lift and got some decent volume. But my left shoulder was killing me after the last set. Also my left forearm was too. Took me awhile to get the weight off the bar, and setup for the floor press. It got better as time went on. I think I'm externally rotating my shoulders too much in the squat. I think I'm going to try and spread my hands out a bit or but the bar a tad higher on the back. I have lowered in the past three weeks.

I did do the same test I had down in baseball to see if I lost some strength after the squats and I had my strength.

The forearm pain is from my wrist being bent back a bit and having to hold the weight like that.

I took my time floor pressing to see how it felt. 225 felt very good, but 245 felt very hard, so it cut it after two reps.

I lost my motivation and the zercher good mornings was a disappointment too.

The next day my shoulder feels better and is getting better as the day goes on. I plan on doing some gpp and working on getting so blood flow to the shoulder. I really need to get on improving my shoulder external flexibility, I've been neglecting it.

http://www.youtube.com/watch?v=p_vMwBD8MBM&feature=relmfu


Week 39
Day 4 - 6/25/11
Low Bar Squat - 1RM: 447 lbs
225 lbs x 3 reps x 1 sets @ 5 RPE - 50% of 1RM
275 lbs x 3 reps x 1 sets @ 6 RPE - 62% of 1RM
315 lbs x 3 reps x 1 sets @ 6.5 RPE - 71% of 1RM
350 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM
380 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
355 lbs x 3 reps x 1 sets @ 8.5 RPE - 79% of 1RM
355 lbs x 3 reps x 1 sets @ 9 RPE - 79% of 1RM

Floor Press - 1RM: 272 lbs
175 lbs x 3 reps x 1 sets @ 5 RPE - 64% of 1RM
200 lbs x 3 reps x 1 sets @ 6 RPE - 74% of 1RM
225 lbs x 3 reps x 1 sets @ 7.5 RPE - 83% of 1RM
245 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM

Seated Zercher Good Morning - 1RM: 270 lbs
175 lbs x 6 reps x 1 sets @ 7.5 RPE - 65% of 1RM
200 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

Eduardo Chile
06-27-2011, 09:14 PM
6/26

Foam Roll

Stretching

Broomstick OHS

45 OHS

95 lb Military press - X 8

Pendlay Rows 95 lbs - 3 X 10

Bicep Curls 8 lbs - 2 X 10

Tricep Ext 8 lbs - 2 X 10

Front/Side Raises 8 lbs - 2 X 10

Scap Pushups - 3 X 20

Pullups - 3

Neutral Grip Pullups - 2 X 3

Single Leg RDL's - 16 kgs 2 X 10

TKEs - 2 X 20

One arm Kettlebell Press 16 kgs - 2 X 10

Internal/External Shoulder Stretching

Shrugs - 95 lbs X 10

Coc T - X 10

Coc #1 - 2 X 5

Forearm Curls - 8 lbs - 2 X 10

Eduardo Chile
07-01-2011, 09:25 PM
Hectic week and a bit short on time this workout. Squats feel better with the minis. Reall makes me focus on leading back with my head to ensure a good bar path.

I have been doing the bench with the bands with no pause. Should I switch these to have a competition pause at the bottom?

I thought I was being conservative with the press but it ended up being a true line.

http://www.youtube.com/watch?v=Mjv1fK_HdCw


Week 40
Day 1 - 6/30/11
Low Bar Squat +mini - 1RM: 424 lbs
225 lbs x 3 reps x 1 sets @ 5 RPE - 53% of 1RM
275 lbs x 2 reps x 1 sets @ 5.5 RPE - 65% of 1RM
315 lbs x 2 reps x 1 sets @ 6 RPE - 74% of 1RM
340 lbs x 2 reps x 1 sets @ 7 RPE - 80% of 1RM
360 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM

Bench +90mm - 1RM: 247 lbs
135 lbs x 3 reps x 1 sets @ 5 RPE - 55% of 1RM
175 lbs x 3 reps x 1 sets @ 6 RPE - 71% of 1RM
195 lbs x 3 reps x 1 sets @ 7.5 RPE - 79% of 1RM
210 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

Press - 1RM: 189 lbs
100 lbs x 6 reps x 1 sets @ 5.5 RPE - 53% of 1RM
125 lbs x 6 reps x 1 sets @ 7.5 RPE - 66% of 1RM
140 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

Eduardo Chile
07-01-2011, 09:37 PM
These pulls felt good and are a move in the right direction. I kept telling myself to look up and get tight. There is about a second pause in the bottom and I'm trying to remove and "slack" and get as tight as possible.

The 5ct pause bench was more taxing than I anticipated. I was hoping to get 240 or more, but this was good work. I like doing a bench movement back to back because I can work on the details of my form. I found today that driving my traps hard into the bench and driving my heel into the ground to improve my arch made the reps easier.

I'm going to take my time increasing the weight in the good mornings and make sure I have good form.

http://www.youtube.com/watch?v=XXTH1U4ZXAI


Week 40
Day 2 - 7/1/11
Deadlift - 1RM: 518 lbs
275 lbs x 3 reps x 1 sets @ 5 RPE - 53% of 1RM
315 lbs x 3 reps x 1 sets @ 5.5 RPE - 61% of 1RM
365 lbs x 3 reps x 1 sets @ 6.5 RPE - 71% of 1RM
405 lbs x 3 reps x 1 sets @ 7.5 RPE - 78% of 1RM
430 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM
410 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
410 lbs x 3 reps x 1 sets @ 8.5 RPE - 79% of 1RM

5 ct Pause Bench - 1RM: 237 lbs
135 lbs x 4 reps x 1 sets @ 5 RPE - 57% of 1RM
165 lbs x 2 reps x 1 sets @ 5.5 RPE - 70% of 1RM
185 lbs x 1 reps x 1 sets @ 6 RPE - 78% of 1RM
205 lbs x 1 reps x 1 sets @ 7.5 RPE - 87% of 1RM
225 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
210 lbs x 1 reps x 1 sets @ 8 RPE - 89% of 1RM
210 lbs x 1 reps x 1 sets @ 8.5 RPE - 89% of 1RM
210 lbs x 1 reps x 1 sets @ 8.5 RPE - 89% of 1RM
210 lbs x 1 reps x 1 sets @ 9 RPE - 89% of 1RM

Good Morning - 1RM: 316 lbs
185 lbs x 5 reps x 1 sets @ 6 RPE - 59% of 1RM
215 lbs x 5 reps x 1 sets @ 7 RPE - 68% of 1RM
240 lbs x 5 reps x 1 sets @ 8.5 RPE - 76% of 1RM

Eduardo Chile
07-02-2011, 08:25 PM
I want to make sure I get good volume with the bench, so I will really try to stay true with the RPE's. The shoulder irritation is way down this week.

I did the pause deadlifts with rating my RPEs based on how I could maintain good form. I added a video of my best deadlift with 365. I need to keep working on tightening up at the bottom.

I was expecting a bigger increase from the 3 board, but I assumed my range my motion was going to be less.

http://www.youtube.com/watch?v=IpYR58laW5I


Week 40
Day 3 - 7/2/11
Compeition Raw Bench - 1RM: 271 lbs
135 lbs x 5 reps x 1 sets @ 5 RPE - 50% of 1RM
170 lbs x 3 reps x 1 sets @ 6 RPE - 63% of 1RM
190 lbs x 3 reps x 1 sets @ 7 RPE - 70% of 1RM
210 lbs x 3 reps x 1 sets @ 7.5 RPE - 78% of 1RM
230 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
215 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM
215 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM
215 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM

3 ct Pause Deadlift - 1RM: 405 lbs
225 lbs x 2 reps x 1 sets @ 5.5 RPE - 56% of 1RM
275 lbs x 1 reps x 1 sets @ 6 RPE - 68% of 1RM
315 lbs x 1 reps x 1 sets @ 6.5 RPE - 78% of 1RM
350 lbs x 1 reps x 1 sets @ 7.5 RPE - 86% of 1RM
385 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
365 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM
365 lbs x 1 reps x 1 sets @ 8.5 RPE - 90% of 1RM
365 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM
365 lbs x 1 reps x 1 sets @ 9 RPE - 90% of 1RM

3 Board Bench thumb from smooth - 1RM: 291 lbs
185 lbs x 6 reps x 1 sets @ 6.5 RPE - 64% of 1RM
215 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

Eduardo Chile
07-04-2011, 06:56 PM
The squats were horrible. The week has horrible and I had to lift 4 days in a row. I need to get some things in order in my life, but until then I'm just happy to have been able to get in the weight room. I'll try and get some rest.

I did PR on the pause bench though. Felt like I had some good pop.

RDL's I think were a bit on the conservative side assuming I had good form which has yet to be determined.

http://www.youtube.com/watch?v=fFcSCyKJ2x8

Week 40
Day 4 - 7/3/11
Low Bar Squat w/Belt - 1RM: 450 lbs
275 lbs x 2 reps x 1 sets @ 5 RPE - 61% of 1RM
315 lbs x 2 reps x 1 sets @ 5.5 RPE - 70% of 1RM
315 lbs x 1 reps x 1 sets @ 5 RPE - 70% of 1RM
365 lbs x 1 reps x 1 sets @ 6 RPE - 81% of 1RM
405 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM
405 lbs x 1 reps x 1 sets @ 9 RPE - 90% of 1RM
5 ct Pause Bench - 1RM: 242 lbs
135 lbs x 4 reps x 1 sets @ 5 RPE - 56% of 1RM
170 lbs x 2 reps x 1 sets @ 6 RPE - 70% of 1RM
190 lbs x 1 reps x 1 sets @ 6.5 RPE - 79% of 1RM
210 lbs x 1 reps x 1 sets @ 7.5 RPE - 87% of 1RM
230 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
Romanian Deadlift - 1RM: 473 lbs
225 lbs x 6 reps x 1 sets @ 5 RPE - 48% of 1RM
315 lbs x 6 reps x 1 sets @ 7 RPE - 67% of 1RM
350 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

Eduardo Chile
07-05-2011, 07:50 PM
Squats were much better this time around. I'm having an issue with setting the bar on my back. It feels as if it can slip out, and I'm thinking of putting my bar under the bar. The could put additional strain on my shoulder and elbow though. I took a video from the front to see if it could shed some light on the subject. The last set of 395 felt slow but looked very fast on video.

Bench went ok, and I'm doing the double mini bench touch and go.

Press really lit up my shoulders and this is work I need.

http://www.youtube.com/watch?v=nPjJgaoLDcw

Week 41
Day 1 - 7/5/11
Low Bar Squat w/Belt - 1RM: 461 lbs
225 lbs x 4 reps x 1 sets @ 5 RPE - 49% of 1RM
275 lbs x 2 reps x 1 sets @ 5 RPE - 60% of 1RM
315 lbs x 2 reps x 1 sets @ 6 RPE - 68% of 1RM
355 lbs x 2 reps x 1 sets @ 6.5 RPE - 77% of 1RM
385 lbs x 2 reps x 1 sets @ 8 RPE - 84% of 1RM
415 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
395 lbs x 2 reps x 1 sets @ 8.5 RPE - 86% of 1RM
395 lbs x 2 reps x 1 sets @ 9 RPE - 86% of 1RM

Bench +90mm - 1RM: 242 lbs
135 lbs x 3 reps x 1 sets @ 5 RPE - 56% of 1RM
165 lbs x 2 reps x 1 sets @ 5.5 RPE - 68% of 1RM
190 lbs x 2 reps x 1 sets @ 6.5 RPE - 79% of 1RM
210 lbs x 2 reps x 1 sets @ 8 RPE - 87% of 1RM
225 lbs x 2 reps x 1 sets @ 9.5 RPE - 93% of 1RM
210 lbs x 2 reps x 1 sets @ 9 RPE - 87% of 1RM

Press - 1RM: 183 lbs
100 lbs x 7 reps x 1 sets @ 6 RPE - 55% of 1RM
130 lbs x 7 reps x 1 sets @ 9 RPE - 71% of 1RM
120 lbs x 7 reps x 1 sets @ 8 RPE - 66% of 1RM
120 lbs x 7 reps x 1 sets @ 9 RPE - 66% of 1RM

Derek Simonds
07-08-2011, 08:25 AM
It looks like my crazy travel schedule is coming to an end, at least temporarily. Are you going to BJJ tonight or tomorrow?

Eduardo Chile
07-09-2011, 09:32 PM
I hope to be going Monday night. I'll see how that goes.

Deadlift seems to be slowly, but surely be going in the right track.

I didn't notice much difference between the 7 ct and 5 ct pause bench. But the time of tension at the bottom is brutal.

Lunges made quite the burning sensation in my legs, and I had a pump going for awhile. I'm sure this will calm down next week.

http://www.youtube.com/watch?v=EvT8XYw5qhI

Week 41
Day 2 - 7/6/11
Deadlift w/Belt - 1RM: 563 lbs
295 lbs x 2 reps x 1 sets @ 5 RPE - 52% of 1RM
345 lbs x 2 reps x 1 sets @ 5.5 RPE - 61% of 1RM
405 lbs x 2 reps x 1 sets @ 6.5 RPE - 72% of 1RM
455 lbs x 2 reps x 1 sets @ 7.5 RPE - 81% of 1RM
495 lbs x 2 reps x 1 sets @ 8.5 RPE - 88% of 1RM
465 lbs x 2 reps x 1 sets @ 8 RPE - 83% of 1RM
465 lbs x 2 reps x 1 sets @ 8 RPE - 83% of 1RM
465 lbs x 2 reps x 1 sets @ 8.5 RPE - 83% of 1RM
7 ct Pause Bench - 1RM: 237 lbs
135 lbs x 2 reps x 1 sets @ 5 RPE - 57% of 1RM
165 lbs x 1 reps x 1 sets @ 5.5 RPE - 70% of 1RM
185 lbs x 1 reps x 1 sets @ 6 RPE - 78% of 1RM
205 lbs x 1 reps x 1 sets @ 7.5 RPE - 87% of 1RM
220 lbs x 1 reps x 1 sets @ 8.5 RPE - 93% of 1RM
220 lbs x 1 reps x 1 sets @ 9 RPE - 93% of 1RM
210 lbs x 1 reps x 1 sets @ 8.5 RPE - 89% of 1RM
210 lbs x 1 reps x 1 sets @ 9 RPE - 89% of 1RM
Lunges - 1RM: 221 lbs
135 lbs x 7 reps x 1 sets @ 6.5 RPE - 61% of 1RM
155 lbs x 7 reps x 1 sets @ 8.5 RPE - 70% of 1RM

Eduardo Chile
07-09-2011, 09:36 PM
I am getting better at using the bulldog grip and being comfortable with my ring on rings grip.

The long paused deadlifts really test how tight you are. The better your setup the easier the rep is compared to regular deadlifts.

Hoping training is back to normal next week!

http://www.youtube.com/watch?v=Q0h4Kf77yXw

Week 41
Day 3 - 7/9/11
Compeition Raw Bench - 1RM: 272 lbs
135 lbs x 5 reps x 1 sets @ 6 RPE - 50% of 1RM
170 lbs x 3 reps x 1 sets @ 6 RPE - 62% of 1RM
195 lbs x 2 reps x 1 sets @ 6.5 RPE - 72% of 1RM
220 lbs x 2 reps x 1 sets @ 7.5 RPE - 81% of 1RM
245 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
230 lbs x 2 reps x 1 sets @ 8.5 RPE - 85% of 1RM
230 lbs x 2 reps x 1 sets @ 9 RPE - 85% of 1RM
7 ct Pause Deadlift - 1RM: 384 lbs
225 lbs x 1 reps x 1 sets @ 5 RPE - 59% of 1RM
275 lbs x 1 reps x 1 sets @ 5.5 RPE - 72% of 1RM
315 lbs x 1 reps x 1 sets @ 7 RPE - 82% of 1RM
365 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
350 lbs x 1 reps x 1 sets @ 8.5 RPE - 91% of 1RM
350 lbs x 1 reps x 1 sets @ 8 RPE - 91% of 1RM
350 lbs x 1 reps x 1 sets @ 8.5 RPE - 91% of 1RM
350 lbs x 1 reps x 1 sets @ 9 RPE - 91% of 1RM
3 Board Bench thumb from smooth - 1RM: 293 lbs
185 lbs x 7 reps x 1 sets @ 6.5 RPE - 63% of 1RM
205 lbs x 7 reps x 1 sets @ 8.5 RPE - 70% of 1RM
195 lbs x 7 reps x 1 sets @ 8 RPE - 67% of 1RM
195 lbs x 7 reps x 1 sets @ 9 RPE - 67% of 1RM

Derek Simonds
07-10-2011, 12:27 PM
I hope to be going Monday night. I'll see how that goes.




Hope to see you there brother.

Eduardo Chile
07-10-2011, 05:16 PM
The lack of speed coming out of the hole really makes me want to fall over. Unfortunately during my work sets there was a bad lightning storm and one my neighbor's house caught fire, and with all the comotion I called it after one set of fatigue.

I improved from the last session of 7 ct pause bench. 225 was an "easy" 9.

Pullups
7 X 3

Scap pushups
3 X 20

Side Lying External Rotation
8 lbs 3 X 10

Internal/External Rotation - very tight with my left external rotation and I need to do this everyday.

http://www.youtube.com/watch?v=4VoJk6QfES8

Week 41
Day 4 - 7/10/11
7 ct Pause Low Bar Squat - 1RM: 384 lbs
225 lbs x 1 reps x 1 sets @ 5 RPE - 59% of 1RM
275 lbs x 1 reps x 1 sets @ 5.5 RPE - 72% of 1RM
315 lbs x 1 reps x 1 sets @ 7 RPE - 82% of 1RM
345 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM
365 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
345 lbs x 1 reps x 1 sets @ 8.5 RPE - 90% of 1RM
7 ct Pause Bench - 1RM: 237 lbs
135 lbs x 2 reps x 1 sets @ 5 RPE - 57% of 1RM
175 lbs x 1 reps x 1 sets @ 5.5 RPE - 74% of 1RM
195 lbs x 1 reps x 1 sets @ 6.5 RPE - 82% of 1RM
210 lbs x 1 reps x 1 sets @ 7.5 RPE - 89% of 1RM
225 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
215 lbs x 1 reps x 1 sets @ 8 RPE - 91% of 1RM
215 lbs x 1 reps x 1 sets @ 8.5 RPE - 91% of 1RM
215 lbs x 1 reps x 1 sets @ 9 RPE - 91% of 1RM
Romanian Deadlift - 1RM: 493 lbs
225 lbs x 7 reps x 1 sets @ 5.5 RPE - 46% of 1RM
315 lbs x 7 reps x 1 sets @ 7.5 RPE - 64% of 1RM
350 lbs x 7 reps x 1 sets @ 9 RPE - 71% of 1RM

Eduardo Chile
07-18-2011, 04:01 PM
Squats +mini felt good. I overshoot my RPE, but that's ok.

It's strange to not have the weight really resting on you, but on the bars. There is a bit of a disconnect with the body. Good stuff.

It took me awhile to figure out the setup for the deadlifts, but the short mini's put out a lot of tension it seems.

http://www.youtube.com/watch?v=G_cEUfm03m4


Week 42
Day 1 - 7/12/11
Low Bar Squat +mini - 1RM: 415 lbs
225 lbs x 3 reps x 1 sets @ 5 RPE - 54% of 1RM
275 lbs x 3 reps x 1 sets @ 5.5 RPE - 66% of 1RM
315 lbs x 3 reps x 1 sets @ 7 RPE - 76% of 1RM
340 lbs x 3 reps x 1 sets @ 8 RPE - 82% of 1RM
365 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM
Pin Bench Chest - 1RM: 271 lbs
135 lbs x 4 reps x 1 sets @ 5 RPE - 50% of 1RM
175 lbs x 3 reps x 1 sets @ 6 RPE - 65% of 1RM
195 lbs x 3 reps x 1 sets @ 7 RPE - 72% of 1RM
215 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
230 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
220 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM
Deadlift +mini - 1RM: 476 lbs
225 lbs x 3 reps x 1 sets @ 5 RPE - 47% of 1RM
275 lbs x 3 reps x 1 sets @ 6 RPE - 58% of 1RM
315 lbs x 3 reps x 1 sets @ 6.5 RPE - 66% of 1RM
365 lbs x 3 reps x 1 sets @ 7.5 RPE - 77% of 1RM
395 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM

Eduardo Chile
07-20-2011, 11:17 AM
Did this workout at UPF gym.

I'm sure this bench is good for hypertrophy and is good for being under tension this long.

Lunges were very much improved from my previous sessions.

I think I could have done 140 on the press but played it safe.


I did BJJ, with my friend Derrick before this. There was no a/c and it was on the second floor of the academy. Enough said.


Week 42
Day 2 - 7/14/11
3.0.3.0 Tempo Bench - 1RM: 247 lbs
135 lbs x 5 reps x 1 sets @ 5.5 RPE - 55% of 1RM
165 lbs x 4 reps x 1 sets @ 7 RPE - 67% of 1RM
185 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM
205 lbs x 4 reps x 1 sets @ 9.5 RPE - 83% of 1RM
205 lbs x 4 reps x 1 sets @ 10 RPE - 83% of 1RM

Lunges - 1RM: 266 lbs
135 lbs x 5 reps x 1 sets @ 5.5 RPE - 51% of 1RM
165 lbs x 5 reps x 1 sets @ 7 RPE - 62% of 1RM
185 lbs x 5 reps x 1 sets @ 8 RPE - 70% of 1RM
205 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM

Press - 1RM: 182 lbs
105 lbs x 6 reps x 1 sets @ 5 RPE - 58% of 1RM
125 lbs x 6 reps x 1 sets @ 8 RPE - 69% of 1RM
135 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

Eduardo Chile
07-21-2011, 08:15 PM
Squat is coming back up from the big dip it took, but it's still not there. Life is still very stressful, but I did have a few nights of good sleep here and there. I missed 455, but it was extremely close. The good ol' lesson of putting my neck into the bar is here. I would have had it if the bar didn't roll forward on me.

Bench felt good on the 250 lb rep. I felt good about getting 265, but I missed it. I need to remember to think about pushing myself into the bench rather than pushing the weight.

My head wasn't in the game with the deadlift, and I wasn't mentally prepared for a battle with 525. I'm hoping to get some rest and get back to putting together some good sessions.

http://www.youtube.com/watch?v=CdoScA-Wte4

Week 42

Day 3 - 7/18/11

Low Bar Squat w/Belt - 1RM: 458 lbs
225 lbs x 3 reps x 1 sets @ 5 RPE - 49% of 1RM
275 lbs x 2 reps x 1 sets @ 5 RPE - 60% of 1RM
315 lbs x 2 reps x 1 sets @ 6 RPE - 69% of 1RM
365 lbs x 1 reps x 1 sets @ 6.5 RPE - 80% of 1RM
405 lbs x 1 reps x 1 sets @ 7.5 RPE - 88% of 1RM
435 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM

Competition Raw Bench - 1RM: 263 lbs
135 lbs x 3 reps x 1 sets @ 5 RPE - 51% of 1RM
175 lbs x 2 reps x 1 sets @ 6 RPE - 67% of 1RM
205 lbs x 1 reps x 1 sets @ 6 RPE - 78% of 1RM
230 lbs x 1 reps x 1 sets @ 8 RPE - 87% of 1RM
250 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM

Deadlift w/Belt - 1RM: 532 lbs
275 lbs x 2 reps x 1 sets @ 5 RPE - 52% of 1RM
315 lbs x 2 reps x 1 sets @ 5.5 RPE - 59% of 1RM
365 lbs x 2 reps x 1 sets @ 6 RPE - 69% of 1RM
405 lbs x 1 reps x 1 sets @ 6 RPE - 76% of 1RM
455 lbs x 1 reps x 1 sets @ 7 RPE - 86% of 1RM
495 lbs x 1 reps x 1 sets @ 8.5 RPE - 93% of 1RM

Eduardo Chile
07-22-2011, 02:10 PM
Things are looking up from this session. Squatting was more comfortable. I felt stronger and did better putting my neck into the bar.

I paused on the bench +90mm and it didn't seem to affect the exercise too much.

http://www.youtube.com/watch?v=lzRJJyfnB5E


Week 43
Day 1 - 7/19/11
Low Bar Squat - 1RM: 430 lbs
225 lbs x 4 reps x 1 sets @ 5 RPE - 52% of 1RM
275 lbs x 4 reps x 1 sets @ 6 RPE - 64% of 1RM
315 lbs x 4 reps x 1 sets @ 7.5 RPE - 73% of 1RM
340 lbs x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM
325 lbs x 4 reps x 1 sets @ 8.5 RPE - 76% of 1RM

Bench +90mm - 1RM: 247 lbs
135 lbs x 4 reps x 1 sets @ 5 RPE - 55% of 1RM
165 lbs x 4 reps x 1 sets @ 6.5 RPE - 67% of 1RM
185 lbs x 4 reps x 1 sets @ 7.5 RPE - 75% of 1RM
195 lbs x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM
185 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM

Press - 1RM: 184 lbs
105 lbs x 8 reps x 1 sets @ 6 RPE - 57% of 1RM
125 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM

Eduardo Chile
07-22-2011, 02:37 PM
7/20

I went to Gi BJJ. Grappled for about 30 minutes and I've really gotten out of shape. It was a fun class and ended up going up against three purple belts. I felt strong but my timing was definitely off.

Eduardo Chile
07-22-2011, 02:38 PM
I felt tighter on the drop set of the deadlifts and I focused on really getting my lats tight too.

The close grip bench was a nice surprise. I felt strong in this movement.

The SSB Squat is my arch-energy.

http://www.youtube.com/watch?v=EYqf2fDF1Rg&feature=channel_video_title


Week 43
Day 2 - 7/21/11
Deadlift - 1RM: 519 lbs
275 lbs x 4 reps x 1 sets @ 5 RPE - 53% of 1RM
315 lbs x 4 reps x 1 sets @ 5.5 RPE - 61% of 1RM
365 lbs x 4 reps x 1 sets @ 7 RPE - 70% of 1RM
410 lbs x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM
395 lbs x 4 reps x 1 sets @ 8.5 RPE - 76% of 1RM

Close Grip Bench - 1RM: 269 lbs
135 lbs x 4 reps x 1 sets @ 5 RPE - 50% of 1RM
165 lbs x 4 reps x 1 sets @ 6 RPE - 61% of 1RM
185 lbs x 4 reps x 1 sets @ 7 RPE - 69% of 1RM
200 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM
215 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
205 lbs x 4 reps x 1 sets @ 9 RPE - 76% of 1RM

SSB Squat - 1RM: 358 lbs
175 lbs x 6 reps x 1 sets @ 5.5 RPE - 49% of 1RM
225 lbs x 6 reps x 1 sets @ 7 RPE - 63% of 1RM
265 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

Eduardo Chile
07-24-2011, 06:52 PM
215 was a good number for me. I think I might have hit 220 for a 8.5, but it would have been questionable. I really worked on pushing myself into the bench.

I'm surprised as to how close my deficit deadlift is to my regular deadlift. The 385 set felt tighter than the 400 set.

http://www.youtube.com/watch?v=QRON5KH-LDc

Week 43
Day 3 - 7/22/11
Compeition Raw Bench - 1RM: 272 lbs
135 lbs x 4 reps x 1 sets @ 5 RPE - 50% of 1RM
165 lbs x 4 reps x 1 sets @ 5.5 RPE - 61% of 1RM
190 lbs x 4 reps x 1 sets @ 7 RPE - 70% of 1RM
205 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM
215 lbs x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM
205 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM
2 inch Deficit Deadlift - 1RM: 506 lbs
275 lbs x 4 reps x 1 sets @ 5 RPE - 54% of 1RM
315 lbs x 4 reps x 1 sets @ 6 RPE - 62% of 1RM
365 lbs x 4 reps x 1 sets @ 7 RPE - 72% of 1RM
400 lbs x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM
385 lbs x 4 reps x 1 sets @ 8.5 RPE - 76% of 1RM
DB Extensions - 1RM: 56 lbs
30 lbs x 8 reps x 1 sets @ 7 RPE - 54% of 1RM
38 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM

Eduardo Chile
07-24-2011, 06:58 PM
7/24

Foam Roll - found some good knots/trigger points

Stretching - Focus on shoulder, hip and forearm

Rotator Cuff exercises - 5 lbs

OHS - 10

DB Ext 3 x 15 - 8 lbs

Hammer Curls 3 x 15 - 8 lbs

Spinal Traction

Forearm Curls 2 x 15 - 8 lbs

Forearm Ext 2 X 12 - 8 lbs

Coc Trainer 3 X 10

Eduardo Chile
07-25-2011, 07:01 PM
I feel I am getting back on track to set some PR's. I will continue to get good rest. If anyone gets hot at night, get yourself a cool or heat pad! I had much better speed into the hole today and it caused my hips to rise much faster than usual. My timing was a bit off, but this should get better with a few weeks of practice.

I think the Bench was a PR as well. I played with my pinkies on the rings and ring finger on the rings. The pinky cause some elbow irritation, and the rings didn't. Both felt strong and I didn't work up heavy enough to really pick out a difference.

Push Press was misleading as I smoked 165, but 180 felt very heavy. Oh well, still got good volume.

Pullups
BW X 3, X 3, X 3

Coc
Trainer - X 10
#1 - X 8
#2 - X 2, X 2

I really want to close the #3, but need to put in a lot more work to do this.

http://www.youtube.com/watch?v=U3gMzeYnKiE

Week 44
Day 1 - 7/25/11
Low Bar Squat w/Belt - 1RM: 465 lbs
235 lbs x 3 reps x 1 sets @ 5 RPE - 51% of 1RM
275 lbs x 3 reps x 1 sets @ 5.5 RPE - 59% of 1RM
315 lbs x 3 reps x 1 sets @ 6 RPE - 68% of 1RM
345 lbs x 3 reps x 1 sets @ 7 RPE - 74% of 1RM
375 lbs x 3 reps x 1 sets @ 8 RPE - 81% of 1RM
395 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
375 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM
Bench +90mm - 1RM: 253 lbs
135 lbs x 5 reps x 1 sets @ 5 RPE - 53% of 1RM
165 lbs x 3 reps x 1 sets @ 5.5 RPE - 65% of 1RM
185 lbs x 3 reps x 1 sets @ 6.5 RPE - 73% of 1RM
205 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
215 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
205 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM
Push Press - 1RM: 234 lbs
135 lbs x 6 reps x 1 sets @ 5 RPE - 58% of 1RM
165 lbs x 6 reps x 1 sets @ 7 RPE - 71% of 1RM
180 lbs x 6 reps x 1 sets @ 10 RPE - 77% of 1RM
160 lbs x 6 reps x 1 sets @ 9 RPE - 68% of 1RM

Eduardo Chile
07-26-2011, 07:32 PM
Deadlifts were a big PR for me! I knew it was a good day when I felt my form locked in with 405 and it flew up. I went aggressive with 485 and it was the easier lockout I've ever had with this high of weight.

The pin Bench went well and I seemed to have good speed of my chest.

The good mornings felt heavy and my form was horrible. I didn't realize until I looked at my form after the workout. It was back to being a half squat. I'll lower the weight, and reset.

COC
Trainer - X 10
#1 - X 8
#2 - 1
#1.5 - 5

Blob 30
X 5

Side Lying External Rotation
8 lbs 3 X 10

Pullups
BW 3 X 3

http://www.youtube.com/watch?v=u5rhJPGEhSg

Week 44
Day 2 - 7/26/11
Deadlift w/Belt - 1RM: 571 lbs
275 lbs x 3 reps x 1 sets @ 5 RPE - 48% of 1RM
315 lbs x 3 reps x 1 sets @ 5.5 RPE - 55% of 1RM
365 lbs x 3 reps x 1 sets @ 6 RPE - 64% of 1RM
405 lbs x 3 reps x 1 sets @ 6.5 RPE - 71% of 1RM
455 lbs x 3 reps x 1 sets @ 7.5 RPE - 80% of 1RM
485 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
460 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM
Pin Bench Chest - 1RM: 271 lbs
135 lbs x 5 reps x 1 sets @ 5 RPE - 50% of 1RM
165 lbs x 3 reps x 1 sets @ 5.5 RPE - 61% of 1RM
190 lbs x 3 reps x 1 sets @ 7 RPE - 70% of 1RM
210 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM
230 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
220 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM
Good Morning - 1RM: 312 lbs
185 lbs x 5 reps x 1 sets @ 6.5 RPE - 59% of 1RM
225 lbs x 5 reps x 1 sets @ 8 RPE - 72% of 1RM
240 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM

Eduardo Chile
07-28-2011, 11:48 AM
7/27

Gi BJJ

Practiced a nice pass from closed guard.

1. Grab lapel

2. Grap pants

3. Stand, protect legs from being caught.

4. Open Hip toward hand on pants

We rolled for 40 minutes and I took it easy at times and worked to get out of bad positions. Other times I attacked from top and attacked kimuras, arm bars and key locks.

Eduardo Chile
07-31-2011, 11:21 AM
Felt much tighter in the bench this session. I really tried to pull the bar apart and it seemed to give me a nice boost.

I tried to use my lats to pull the bar closer to me during the deadlifts. Hope it looks better.

http://www.youtube.com/watch?v=gvfGywJAYH4

Week 44
Day 3 - 7/29/11
Compeition Raw Bench - 1RM: 276 lbs
135 lbs x 5 reps x 1 sets @ 5 RPE - 49% of 1RM
165 lbs x 3 reps x 1 sets @ 5.5 RPE - 60% of 1RM
190 lbs x 3 reps x 1 sets @ 6 RPE - 69% of 1RM
205 lbs x 3 reps x 1 sets @ 6.5 RPE - 74% of 1RM
220 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
235 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
Deadlift +mini - 1RM: 470 lbs
225 lbs x 3 reps x 1 sets @ 5 RPE - 48% of 1RM
275 lbs x 3 reps x 1 sets @ 5.5 RPE - 59% of 1RM
315 lbs x 3 reps x 1 sets @ 6 RPE - 67% of 1RM
365 lbs x 3 reps x 1 sets @ 7.5 RPE - 78% of 1RM
390 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM
DB Extensions - 1RM: 58 lbs
28 lbs x 6 reps x 1 sets @ 6.5 RPE - 48% of 1RM
43 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

Eduardo Chile
07-31-2011, 05:59 PM
I'm very happy to have done the SSB fresh. It really taught me to stay tight. The difference in a rep when I was loose and not tight is drastic compared to a regular squat. I got some good fatigue too.

I did the 2 board bench with a pause like a comp bench. Again, the concept of being tight carried over here. I focused again on pulling the bar apart and it seems to be working.

Pullups
5 X 3

Coc
Trainer - X 10
#1 - X 8
#2 - X 3, X 2, X 2

Side Lying External Rotation
10 - 3 X 10

Blob 35
Lifts - X 5

Jump Rope
2-3 minutes total - trying to get used to it

http://www.youtube.com/watch?v=Hlmeh6iOzH0

Week 44
Day 4 - 7/30/11
SSB Squat - 1RM: 365 lbs
225 lbs x 3 reps x 1 sets @ 6 RPE - 62% of 1RM
265 lbs x 3 reps x 1 sets @ 7 RPE - 73% of 1RM
290 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
310 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
295 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
295 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM
2 Board Bench - 1RM: 294 lbs
175 lbs x 3 reps x 1 sets @ 5 RPE - 60% of 1RM
200 lbs x 3 reps x 1 sets @ 6 RPE - 68% of 1RM
225 lbs x 3 reps x 1 sets @ 7.5 RPE - 77% of 1RM
250 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
235 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM
235 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM
Seated Zercher Good Morning - 1RM: 277 lbs
135 lbs x 6 reps x 1 sets @ 5.5 RPE - 49% of 1RM
185 lbs x 6 reps x 1 sets @ 7 RPE - 67% of 1RM
205 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

Eduardo Chile
08-05-2011, 04:37 PM
SSB Squat improved from last week. Getting the idea of being tighter but still a work in progress.

The pin bench went well and I should be in line for a nice PR on the bench.

The deadlift on the top set was a bit disappointing form wise. I think I could have been tighter and my hips should have been a tad lower.

http://www.youtube.com/watch?v=IC37ZKHUGwU

Week 45
Day 1 - 8/3/11
SSB Squat - 1RM: 371 lbs
225 lbs x 3 reps x 1 sets @ 5.5 RPE - 61% of 1RM
265 lbs x 3 reps x 1 sets @ 6.5 RPE - 72% of 1RM
295 lbs x 3 reps x 1 sets @ 7.5 RPE - 80% of 1RM
315 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
Pin Bench Chest - 1RM: 276 lbs
135 lbs x 5 reps x 1 sets @ 5 RPE - 49% of 1RM
175 lbs x 3 reps x 1 sets @ 5.5 RPE - 63% of 1RM
195 lbs x 3 reps x 1 sets @ 6.5 RPE - 71% of 1RM
215 lbs x 3 reps x 1 sets @ 7.5 RPE - 78% of 1RM
235 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
Deadlift +mini - 1RM: 476 lbs
225 lbs x 3 reps x 1 sets @ 5 RPE - 47% of 1RM
275 lbs x 3 reps x 1 sets @ 5.5 RPE - 58% of 1RM
315 lbs x 3 reps x 1 sets @ 6 RPE - 66% of 1RM
365 lbs x 3 reps x 1 sets @ 7.5 RPE - 77% of 1RM
395 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM

Eduardo Chile
08-05-2011, 08:05 PM
Lunges were a bit tricky and I had some issues holding my balance.

Push Press was tough but really gets the triceps.

http://www.youtube.com/watch?v=d8EHdZZ5wPA

Week 45
Day 2 - 8/5/11
3.0.3.0 Tempo Bench - 1RM: 241 lbs
135 lbs x 4 reps x 1 sets @ 6 RPE - 56% of 1RM
165 lbs x 4 reps x 1 sets @ 7 RPE - 68% of 1RM
190 lbs x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM
205 lbs x 4 reps x 1 sets @ 10 RPE - 85% of 1RM
Lunges - 1RM: 266 lbs
135 lbs x 5 reps x 1 sets @ 5.5 RPE - 51% of 1RM
185 lbs x 5 reps x 1 sets @ 7 RPE - 70% of 1RM
205 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
Push Press - 1RM: 224 lbs
135 lbs x 6 reps x 1 sets @ 5.5 RPE - 60% of 1RM
155 lbs x 6 reps x 1 sets @ 7 RPE - 69% of 1RM
170 lbs x 6 reps x 1 sets @ 9.5 RPE - 76% of 1RM

Eduardo Chile
08-08-2011, 07:16 PM
Squat felt much improved from the previous weeks. I felt I had another 5-10 lbs in me. Form felt good as well. Thanks to Zee for the spot at UPF gym.

The bench is a 10 lb PR so this is showing some promise for this cycle.

The deadlift was very strange. The weights were easy but I couldn't hold the bar in my left hand. 365 was very difficult to hold and 405 would just roll out of my hand. The bar had very little knurling and I'm attributing it to that. I'll see how deadlifting goes at home on Tuesday.

http://www.youtube.com/watch?v=HFvWvlRsWXI

Week 45
Day 3 - 8/6/11
Low Bar Squat w/Belt - 1RM: 460 lbs
235 lbs x 3 reps x 1 sets @ 5 RPE - 51% of 1RM
275 lbs x 3 reps x 1 sets @ 5.5 RPE - 60% of 1RM
315 lbs x 2 reps x 1 sets @ 6 RPE - 69% of 1RM
365 lbs x 1 reps x 1 sets @ 7 RPE - 79% of 1RM
405 lbs x 1 reps x 1 sets @ 8 RPE - 88% of 1RM
435 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
460 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
Compeition Raw Bench - 1RM: 265 lbs
135 lbs x 5 reps x 1 sets @ 5 RPE - 51% of 1RM
185 lbs x 3 reps x 1 sets @ 6 RPE - 70% of 1RM
215 lbs x 1 reps x 1 sets @ 6.5 RPE - 81% of 1RM
235 lbs x 1 reps x 1 sets @ 7.5 RPE - 89% of 1RM
255 lbs x 1 reps x 1 sets @ 9.5 RPE - 96% of 1RM
265 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
Deadlift w/Belt - 1RM: 555 lbs
275 lbs x 2 reps x 1 sets @ 5 RPE - 50% of 1RM
315 lbs x 2 reps x 1 sets @ 5 RPE - 57% of 1RM
365 lbs x 2 reps x 1 sets @ 5.5 RPE - 66% of 1RM
405 lbs x 1 reps x 1 sets @ 6 RPE - 73% of 1RM

Derek Simonds
08-09-2011, 05:51 AM
Nice bench brother.

Eduardo Chile
08-10-2011, 07:16 PM
Thanks Derek! It's slowly but surely moving forward.

First time doing 400 for a triple on the squats. Form held up well except on the last rep. I need to focus a bit more. 375 was really an 8.75 and I knew another set would have overshot a 9.

I misloaded the 207.5 set, and it ended up giving me confidence to go for 220.

Sets of 12 are just mean.

Pullups
BW - 4 X 3

Coc
Trainer - X 10
#1 - X 7
#2 - 3 X 3

Side lying external rotation - 10 lbs 3 X 10
I can finally start adding weight.

http://www.youtube.com/watch?v=OP6JxCzaGb4

Week 46
Day 1 - 8/8/11
Low Bar Squat w/Belt - 1RM: 471 lbs
235 lbs x 3 reps x 1 sets @ 5 RPE - 50% of 1RM
275 lbs x 3 reps x 1 sets @ 5.5 RPE - 58% of 1RM
315 lbs x 3 reps x 1 sets @ 6 RPE - 67% of 1RM
365 lbs x 3 reps x 1 sets @ 7.5 RPE - 78% of 1RM
400 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
375 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM
Bench +90mm - 1RM: 259 lbs
135 lbs x 5 reps x 1 sets @ 5.5 RPE - 52% of 1RM
165 lbs x 3 reps x 1 sets @ 6 RPE - 64% of 1RM
185 lbs x 3 reps x 1 sets @ 7 RPE - 72% of 1RM
207.5 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
220 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
210 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
210 lbs x 3 reps x 1 sets @ 9.5 RPE - 81% of 1RM
Push Press - 1RM: 225 lbs
135 lbs x 12 reps x 1 sets @ 9 RPE - 60% of 1RM
125 lbs x 12 reps x 1 sets @ 9 RPE - 56% of 1RM

Eduardo Chile
08-10-2011, 11:05 PM
Deadlift form felt and looked better on the warmups. It didn't feel as crisp on the work sets. But I didn't hitch the weight (I think) so I'm happy about that. My hips were set lower than usual and this could account for the reduced performance.

Pin Bench felt better and weights around 230 to 240 don't feel as heavy as they used to. Hoping this translates into at least 275 at the meet on the bench.

Pullups
BW 2 X 3

http://www.youtube.com/watch?v=INXlkgZeewc

Week 46
Day 2 - 8/9/11
Deadlift w/Belt - 1RM: 539 lbs
275 lbs x 3 reps x 1 sets @ 5 RPE - 51% of 1RM
315 lbs x 3 reps x 1 sets @ 5.5 RPE - 59% of 1RM
365 lbs x 3 reps x 1 sets @ 6 RPE - 68% of 1RM
405 lbs x 3 reps x 1 sets @ 7 RPE - 75% of 1RM
455 lbs x 3 reps x 1 sets @ 8 RPE - 84% of 1RM
485 lbs x 3 reps x 1 sets @ 10 RPE - 90% of 1RM
455 lbs x 3 reps x 1 sets @ 10 RPE - 84% of 1RM
Pin Bench Chest - 1RM: 271 lbs
135 lbs x 4 reps x 1 sets @ 5 RPE - 50% of 1RM
175 lbs x 3 reps x 1 sets @ 6 RPE - 65% of 1RM
200 lbs x 3 reps x 1 sets @ 7 RPE - 74% of 1RM
220 lbs x 3 reps x 1 sets @ 8 RPE - 81% of 1RM
230 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
220 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM
SSB Squat - 1RM: 358 lbs
175 lbs x 6 reps x 1 sets @ 5.5 RPE - 49% of 1RM
225 lbs x 6 reps x 1 sets @ 6.5 RPE - 63% of 1RM
265 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

Eduardo Chile
08-11-2011, 08:02 PM
8/10

Did Gi BJJ

Learned a variation of a the clock choke where you put a fist on the ground to prevent your opponent from being able to follow, seems like something I will use.

Rolled for about 30 minutes in class. I went at a nice pace just trying to advance my position slowly and establish top position. I was unable to finish the kimura/armbar from the top but did threaten it a lot.

Eduardo Chile
08-11-2011, 08:10 PM
Bench felt better than last week. I went for a PR for triples but didn't hit an RPE of 9 at 240. The first set of 225 went up very well.

The deadlift is a constant battle. I felt very good on the last rep of 365 in the video. I found the timing on everything working well then.

Pullups
BW - 6 X 3, getting easier to do sets of 3

Side lying external rotation
10 lbs - 3 X 10

COC
Trainer - X 10
#1 - X 6
#2 - 3 X 2

Blob 40
A bunch of attempts, highest I got was to my knee.

http://www.youtube.com/watch?v=Rqq4a83INQ8

Week 46
Day 3 - 8/11/11
Compeition Raw Bench - 1RM: 273 lbs
135 lbs x 5 reps x 1 sets @ 5 RPE - 50% of 1RM
175 lbs x 3 reps x 1 sets @ 5.5 RPE - 64% of 1RM
200 lbs x 3 reps x 1 sets @ 6.5 RPE - 73% of 1RM
220 lbs x 3 reps x 1 sets @ 7.5 RPE - 81% of 1RM
240 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM
225 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM
225 lbs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM
Deadlift +mini - 1RM: 476 lbs
225 lbs x 3 reps x 1 sets @ 5 RPE - 47% of 1RM
275 lbs x 3 reps x 1 sets @ 6 RPE - 58% of 1RM
315 lbs x 3 reps x 1 sets @ 6.5 RPE - 66% of 1RM
365 lbs x 3 reps x 1 sets @ 7.5 RPE - 77% of 1RM
395 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM
370 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM
370 lbs x 3 reps x 1 sets @ 8.5 RPE - 78% of 1RM

Eduardo Chile
08-14-2011, 08:14 PM
SSB Squat was a struggle to not fold over. Weight keeps climbing up and I'm hoping the regular squat will follow.

The 2 board bench was awesome!! You can see in the video that I really shrugged my shoulders and it allowed me to handle a lot more weight. This was an easy 9 as well.

Pullups
BW 3 X 3

GPP

I went to gi BJJ and rolled for about 20 minutes. Good cardio.

http://www.youtube.com/watch?v=uAUw6DH26ug&feature=channel_video_title


Week 46
Day 4 - 8/12/11
SSB Squat - 1RM: 375 lbs
225 lbs x 4 reps x 1 sets @ 5.5 RPE - 60% of 1RM
265 lbs x 4 reps x 1 sets @ 7 RPE - 71% of 1RM
290 lbs x 4 reps x 1 sets @ 8.5 RPE - 77% of 1RM
300 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
285 lbs x 4 reps x 1 sets @ 9 RPE - 76% of 1RM

2 Board Bench - 1RM: 313 lbs
175 lbs x 4 reps x 1 sets @ 5 RPE - 56% of 1RM
205 lbs x 4 reps x 1 sets @ 6.5 RPE - 66% of 1RM
230 lbs x 4 reps x 1 sets @ 7.5 RPE - 74% of 1RM
250 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
235 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM
235 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM
235 lbs x 4 reps x 1 sets @ 9 RPE - 75% of 1RM

Derek Simonds
08-15-2011, 04:24 AM
I didn't see an official announcement but I saw one FB post about it, did we get a new instructor?

Eduardo Chile
08-16-2011, 07:48 PM
SSB Squat was an improvement from the last session of triples. I think I could have done 320. Next time. Form breaks down more with higher reps.

Pin Bench felt good with the shoulder shrug. Bumping the pin on the way down messed up the rep a bit.

Deadlifts felt descent with form, but I need to get tighter.

http://www.youtube.com/watch?v=5jPyaydeOSQ

Week 47
Day 1 - 8/15/11
SSB Squat - 1RM: 371 lbs
225 lbs x 3 reps x 1 sets @ 5.5 RPE - 61% of 1RM
265 lbs x 3 reps x 1 sets @ 6.5 RPE - 72% of 1RM
295 lbs x 3 reps x 1 sets @ 7.5 RPE - 80% of 1RM
315 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
305 lbs x 3 reps x 1 sets @ 9 RPE - 82% of 1RM
Pin Bench Chest - 1RM: 276 lbs
135 lbs x 4 reps x 1 sets @ 5 RPE - 49% of 1RM
175 lbs x 3 reps x 1 sets @ 5.5 RPE - 63% of 1RM
195 lbs x 3 reps x 1 sets @ 7 RPE - 71% of 1RM
215 lbs x 3 reps x 1 sets @ 7.5 RPE - 78% of 1RM
235 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
230 lbs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM
Deadlift +mini - 1RM: 482 lbs
225 lbs x 3 reps x 1 sets @ 5 RPE - 47% of 1RM
275 lbs x 3 reps x 1 sets @ 6 RPE - 57% of 1RM
315 lbs x 3 reps x 1 sets @ 6 RPE - 65% of 1RM
365 lbs x 3 reps x 1 sets @ 7.5 RPE - 76% of 1RM
400 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM

Eduardo Chile
08-18-2011, 08:46 AM
8/16

Gi BJJ

Did a lot of grappling and found the fist in the ground to be effective for the clock choke. Rolled for about 30 minutes and was really working standing in the guard to pass. Timing was off, but getting better from my layoff.

Pullups

BW - 4 X 3

Eduardo Chile
08-18-2011, 06:46 PM
Tempo Bench went well. I definitely feel in more control of 215 than I have in the past benching.

SSB Squat usually gives me trouble when I get into higher reps. Not so today, I could have done 285 or 290 for 5. I'll push it to that weight next time.

Pullups
BW - X 4, X 4, X 3, X 3

Coc - I think next week I can start adding some negatives.
Trainer - X 10
#1 - X 6
#2 - X 3, X 2

Side Lying External Rotation
10 lbs - X 10, X 10, X 10

Gi BJJ

Practiced two neat takedowns. One you control your opponent's sleeve at the wrist and twist it down to their ankle, step into them and give them a shoulder bump. At the same time, put your foot behind their foot and they'll lose their footing.

The other one was from a single leg and you can't get your opponent down. Grab the collar and step towards the leg and slide onto to your knees while aggressively pulling down on the collar.

Rolled for 30 minutes and felt better with my timing and positioning.

http://www.youtube.com/watch?v=hZrplmVFwQs

Week 47
Day 2 - 8/17/11
3.0.3.0 Tempo Bench - 1RM: 253 lbs
135 lbs x 4 reps x 1 sets @ 5 RPE - 53% of 1RM
165 lbs x 4 reps x 1 sets @ 6 RPE - 65% of 1RM
185 lbs x 4 reps x 1 sets @ 7.5 RPE - 73% of 1RM
207.5 lbs x 4 reps x 1 sets @ 9.5 RPE - 82% of 1RM
215 lbs x 4 reps x 1 sets @ 10 RPE - 85% of 1RM
210 lbs x 4 reps x 1 sets @ 10 RPE - 83% of 1RM
SSB Squat - 1RM: 362 lbs
225 lbs x 5 reps x 1 sets @ 6.5 RPE - 62% of 1RM
275 lbs x 5 reps x 1 sets @ 8.5 RPE - 76% of 1RM
275 lbs x 5 reps x 1 sets @ 9 RPE - 76% of 1RM
Push Press - 1RM: 226 lbs
135 lbs x 6 reps x 1 sets @ 5.5 RPE - 60% of 1RM
155 lbs x 6 reps x 1 sets @ 7.5 RPE - 69% of 1RM
165 lbs x 6 reps x 1 sets @ 8.5 RPE - 73% of 1RM
165 lbs x 6 reps x 1 sets @ 9 RPE - 73% of 1RM

Eduardo Chile
08-19-2011, 05:27 AM
8/18

Foam Roll

Shoulder Dislocates

Rotator Cuff exercises - 5 lbs

Spinal Traction

Internal/External Shoulder Stretching

Foward/Side Lunge Stretch

Curls - 8 lbs - X 10

Kettlebell Swings - 12 kg - 2 X 20

Grip

COC

Trainer - X 10

# 1 - X 6

#2 - X 3, X 3

Blob 30

X 5, X 5

Expand your hand band White - 2 X 15

Derek Simonds
08-19-2011, 09:49 AM
8/18

Foam Roll

Shoulder Dislocates

Rotator Cuff exercises - 5 lbs

Spinal Traction

Internal/External Shoulder Stretching

Foward/Side Lunge Stretch

Curls - 8 lbs - X 10

Kettlebell Swings - 12 kg - 2 X 20

Grip

COC

Trainer - X 10

# 1 - X 6

#2 - X 3, X 3

Blob 30

X 5, X 5

Expand your hand band White - 2 X 15

I really need to come over and play with your blobs. I am dying to know what I can do with them. Nice work on the #2 gripper.

Arien Malec
08-19-2011, 07:44 PM
I really need to come over and play with your blobs. I am dying to know what I can do with them.

I'm just going to quote this and leave absolutely no other comment.

Derek Simonds
08-20-2011, 04:31 AM
I'm just going to quote this and leave absolutely no other comment.

It gets worse... last night I told Chile I wanted to see if I could clean and snatch them.

Eduardo Chile
08-23-2011, 07:33 PM
This day did not go as I would have liked. I went to jiu-jitsu and grappled pretty hard. I have let myself get out of shape too.

Squats were not really a technical issue aside from my slow descent. I really need to work on this if I want to set a PR at the next meet.

The bench was actually a surprise. I came really close to benching 270, and if my other lifts are any indication I should have some left in the tank.

Deadlifts continue to baffle me. I can't figure out how to maintain the tight arch with heavier weight.

Gi BJJ

I went to BJJ after and grappled for 20 minutes. Learned some new techniques on gi chokes from half guard and how to position the body.

http://www.youtube.com/watch?v=fztPQkT7mhI

Week 47
Day 3 - 8/19/11
Low Bar Squat w/Belt - 1RM: 440 lbs
275 lbs x 3 reps x 1 sets @ 5 RPE - 63% of 1RM
315 lbs x 2 reps x 1 sets @ 6 RPE - 72% of 1RM
365 lbs x 1 reps x 1 sets @ 6.5 RPE - 83% of 1RM
405 lbs x 1 reps x 1 sets @ 7.5 RPE - 92% of 1RM
440 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
460 lbs x 0 reps x 1 sets @ 11 RPE - 105% of 1RM
Compeition Raw Bench - 1RM: 265 lbs
135 lbs x 4 reps x 1 sets @ 5 RPE - 51% of 1RM
175 lbs x 3 reps x 1 sets @ 6 RPE - 66% of 1RM
205 lbs x 2 reps x 1 sets @ 7 RPE - 77% of 1RM
230 lbs x 1 reps x 1 sets @ 7 RPE - 87% of 1RM
255 lbs x 1 reps x 1 sets @ 9.5 RPE - 96% of 1RM
270 lbs x 0 reps x 1 sets @ 11 RPE - 102% of 1RM
Deadlift w/Belt - 1RM: 510 lbs
315 lbs x 2 reps x 1 sets @ 5 RPE - 62% of 1RM
365 lbs x 2 reps x 1 sets @ 6 RPE - 72% of 1RM
405 lbs x 1 reps x 1 sets @ 6 RPE - 79% of 1RM
455 lbs x 1 reps x 1 sets @ 7.5 RPE - 89% of 1RM
495 lbs x 1 reps x 1 sets @ 9 RPE - 97% of 1RM
525 lbs x 0 reps x 1 sets @ 11 RPE - 103% of 1RM

Eduardo Chile
08-23-2011, 07:35 PM
8/20

Gi BJJ

Went three tough matches and grappling lasted for 30 minutes. Feeling better with my timing and some sweeps.

Eduardo Chile
08-23-2011, 07:48 PM
My goal with the squats was to be conservative and work on speeding up the descent. I felt very good form wise, and next squat workout I will try to up the weight and keep the same form. I felt these sets will help my out.

I did the same on the bench.

The 135 lb set wasn't quite a 9 but I ran out of gas after that.

Pullups
BW X 3, X 3, X 3

Coc
Trainer - X 10
1 - X 6
2 - X 2, X 2

http://www.youtube.com/watch?v=CFoVD9e7Xok

Week 48
Day 1 - 8/22/11
Low Bar Squat w/Belt - 1RM: 443 lbs
235 lbs x 3 reps x 1 sets @ 5 RPE - 53% of 1RM
275 lbs x 3 reps x 1 sets @ 5.5 RPE - 62% of 1RM
315 lbs x 2 reps x 1 sets @ 6.5 RPE - 71% of 1RM
365 lbs x 2 reps x 1 sets @ 7.5 RPE - 82% of 1RM
390 lbs x 2 reps x 1 sets @ 8.5 RPE - 88% of 1RM
365 lbs x 2 reps x 1 sets @ 8 RPE - 82% of 1RM
365 lbs x 2 reps x 1 sets @ 8 RPE - 82% of 1RM
365 lbs x 2 reps x 1 sets @ 8.5 RPE - 82% of 1RM
Bench +90mm - 1RM: 244 lbs
135 lbs x 4 reps x 1 sets @ 5.5 RPE - 55% of 1RM
165 lbs x 2 reps x 1 sets @ 5.5 RPE - 68% of 1RM
185 lbs x 2 reps x 1 sets @ 6.5 RPE - 76% of 1RM
200 lbs x 2 reps x 1 sets @ 7.5 RPE - 82% of 1RM
215 lbs x 2 reps x 1 sets @ 8.5 RPE - 88% of 1RM
205 lbs x 2 reps x 1 sets @ 8 RPE - 84% of 1RM
205 lbs x 2 reps x 1 sets @ 8 RPE - 84% of 1RM
205 lbs x 2 reps x 1 sets @ 8.5 RPE - 84% of 1RM
Press - 1RM: 190 lbs
100 lbs x 7 reps x 1 sets @ 6 RPE - 53% of 1RM
135 lbs x 7 reps x 1 sets @ 9 RPE - 71% of 1RM
130 lbs x 7 reps x 1 sets @ 9.5 RPE - 68% of 1RM

Eduardo Chile
08-24-2011, 08:30 AM
Deadlift continues to go horribly. I'm going to practice my positioning tomorrow. I tried flexing my lats while sitting. I found I can do this several different ways. I can use them to pull my should blades together and also flare out my lats. One thing I'm not doing is trying to pull the bar apart and hopefully that should help with lat activation. The weight didn't feel heavy, I just feel out of position.

7 ct Pause bench went well and I felt tight. I'm really liking the shrug.

My good morning form was ok and I didn't quarter squat.

Gi BJJ

Learned a new choke from half guard.

Grab opponent's lapel with the arm furthest from the ground. Pass it in front of your opponent's face to the other hand, and pass it back to other hand. You can sweep by getting the hook under the leg.

Rolled for 25 minutes and took it easy at times.

http://www.youtube.com/watch?v=rGIbyNGFAco


Week 48
Day 2 - 8/23/11
Deadlift w/Belt - 1RM: 515 lbs
275 lbs x 3 reps x 1 sets @ 5 RPE - 53% of 1RM
315 lbs x 3 reps x 1 sets @ 5.5 RPE - 61% of 1RM
365 lbs x 2 reps x 1 sets @ 5.5 RPE - 71% of 1RM
405 lbs x 1 reps x 1 sets @ 6 RPE - 79% of 1RM
445 lbs x 1 reps x 1 sets @ 7 RPE - 86% of 1RM
475 lbs x 1 reps x 1 sets @ 7.5 RPE - 92% of 1RM
505 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM
475 lbs x 1 reps x 1 sets @ 8 RPE - 92% of 1RM
475 lbs x 1 reps x 1 sets @ 8.5 RPE - 92% of 1RM
7 ct Pause Bench - 1RM: 237 lbs
135 lbs x 3 reps x 1 sets @ 5 RPE - 57% of 1RM
165 lbs x 1 reps x 1 sets @ 5.5 RPE - 70% of 1RM
190 lbs x 1 reps x 1 sets @ 6 RPE - 80% of 1RM
210 lbs x 1 reps x 1 sets @ 7.5 RPE - 89% of 1RM
225 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
215 lbs x 1 reps x 1 sets @ 8.5 RPE - 91% of 1RM
215 lbs x 1 reps x 1 sets @ 9 RPE - 91% of 1RM
Good Morning - 1RM: 273 lbs
135 lbs x 5 reps x 1 sets @ 5 RPE - 50% of 1RM
185 lbs x 5 reps x 1 sets @ 7 RPE - 68% of 1RM
210 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
205 lbs x 5 reps x 1 sets @ 9 RPE - 75% of 1RM

Eduardo Chile
08-25-2011, 07:17 PM
8/24

Foam Roll

Strecthing - focused on hamstring

Shoulder Dislocates

Rotator Cuff Exercises - 5 lb

Pec Doorway Stretch

Pullups - BW X 4, X 4, X 3, X 3, X 3, X 3, X 3

Side Lying External Rotation - 13 lbs 3 X 10

Ab Wheel - 3 X 10

Scap Pushups - 3 X 20

Coc
Trainer - X 10

#1 - X 6

#2 - X 3

Smooth Negative #3 - 3 X 1

Blob 35 lifts - X 4, X 5, X 5

Eduardo Chile
08-25-2011, 07:31 PM
I got my new Texas Power Bar and it's awesome. I couldn't greet it with the same poor deadlift I've been having now for weeks. Ever since I had the comment about getting my lats tight while sitting down, I've been practicing getting my lats tight all the time. I'm going to figure it out and get back on track. This session was an improvement from the previous weeks and working up to 395, I found 365 to be relatively easy and figure I could maintain my form with 395. I was not able to, but I did get better with my fatigue sets and I also posted the last set which I think was my best. Thank you Bob for the advice too. I tried to have a big chest in this last set as well.

Bench went well and I felt tight.

3 board was strong and I did these with a pause on the boards.

Pullups
BW - X 3, X 3, X 3

Coc
Trainer - X 10
#1 - X 5
Shaved 1 Hold - 10 secs, 10 secs

Blob 30
X 5, X 5

White Band Extensions
2 X 15

http://www.youtube.com/watch?v=VydT7AVq8MU

Week 48
Day 3 - 8/25/11
Compeition Raw Bench - 1RM: 273 lbs
135 lbs x 4 reps x 1 sets @ 5 RPE - 50% of 1RM
175 lbs x 3 reps x 1 sets @ 5.5 RPE - 64% of 1RM
200 lbs x 2 reps x 1 sets @ 6 RPE - 73% of 1RM
220 lbs x 2 reps x 1 sets @ 7 RPE - 81% of 1RM
240 lbs x 2 reps x 1 sets @ 8.5 RPE - 88% of 1RM
225 lbs x 2 reps x 1 sets @ 7.5 RPE - 83% of 1RM
225 lbs x 2 reps x 1 sets @ 8 RPE - 83% of 1RM
225 lbs x 2 reps x 1 sets @ 8.5 RPE - 83% of 1RM
7 ct Pause Deadlift - 1RM: 416 lbs
225 lbs x 1 reps x 1 sets @ 5 RPE - 54% of 1RM
275 lbs x 1 reps x 1 sets @ 6 RPE - 66% of 1RM
315 lbs x 1 reps x 1 sets @ 6.5 RPE - 76% of 1RM
365 lbs x 1 reps x 1 sets @ 7.5 RPE - 88% of 1RM
395 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
365 lbs x 1 reps x 1 sets @ 8 RPE - 88% of 1RM
365 lbs x 1 reps x 1 sets @ 8 RPE - 88% of 1RM
365 lbs x 1 reps x 1 sets @ 8.5 RPE - 88% of 1RM
3 Board Bench thumb from smooth - 1RM: 296 lbs
155 lbs x 7 reps x 1 sets @ 5 RPE - 52% of 1RM
200 lbs x 7 reps x 1 sets @ 8 RPE - 68% of 1RM
210 lbs x 7 reps x 1 sets @ 9 RPE - 71% of 1RM
200 lbs x 7 reps x 1 sets @ 9 RPE - 68% of 1RM