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Old 11-24-2010, 12:32 PM   #17
Eduardo Chile
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Join Date: Sep 2010
Posts: 503
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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
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