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Old 11-19-2010, 12:23 PM   #5
Eduardo Chile
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Join Date: Sep 2010
Posts: 503
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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
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