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Old 11-19-2010, 10:45 PM   #9
Eduardo Chile
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Join Date: Sep 2010
Posts: 503
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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
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