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Old 11-19-2010, 12:14 PM   #4
Eduardo Chile
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Join Date: Sep 2010
Posts: 503
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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
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