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-   -   Eddie's Quest for Gorrilla Strength (http://www.catalystathletics.com/forum/showthread.php?t=5877)

Eduardo Chile 11-19-2010 11:11 AM

Eddie's Quest for Gorrilla Strength
 
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


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