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Old 11-28-2010, 01:23 PM   #18
Eduardo Chile
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Join Date: Sep 2010
Posts: 503
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TRAC: Stress Low-1/Sym/CNS Average-6/Adaptive Reserve Average-6

Long week between the traveling and trying to get my workouts in. But happy I got it in.

Deadlifts are feeling better but when I look at my videos I still see my upper back rounding out a bit. This happens more when the weight gets away from me. I need to pull the weight close to my shins more on every rep and put more air into my stomach.

The press went fine and I was hoping to get another set in but a 9 is a 9.

I was worried about the squats because my right knee was irritated but it went fine. Feel comfortable with this style of squat.

My goal is to just add weight every week on the rows and squats. I'm not too worried about it unless the RPE's get too high.

Next week I'm not sure if I'm going X 5 @ 9-10 or X 4 @ 8-9. Will see how I feel in the morning, if TRAC is good will go with the hard sets of 5's. Otherwise I'll go the less stressful route.


Week 9
Day 4 - 11/27/10
Deadlift - 1RM: 412 lbs
225 lbs x 5 reps x 1 sets @ 6 RPE - 55% of 1RM
275 lbs x 3 reps x 1 sets @ 6.5 RPE - 67% of 1RM
305 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM
305 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM
305 lbs x 5 reps x 1 sets @ 8.5 RPE - 74% of 1RM
305 lbs x 5 reps x 1 sets @ 8.5 RPE - 74% of 1RM

Press - 1RM: 182 lbs
135 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM
135 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM
135 lbs x 5 reps x 1 sets @ 9 RPE - 74% of 1RM

ATG Squat - 1RM: 306 lbs
155 lbs x 7 reps x 1 sets @ 5.5 RPE - 51% of 1RM
205 lbs x 7 reps x 1 sets @ 7.5 RPE - 67% of 1RM
205 lbs x 7 reps x 1 sets @ 7.5 RPE - 67% of 1RM

Dynamic Row - 1RM: 261 lbs
135 lbs x 7 reps x 1 sets @ 6 RPE - 52% of 1RM
175 lbs x 7 reps x 1 sets @ 7.5 RPE - 67% of 1RM
175 lbs x 7 reps x 1 sets @ 8 RPE - 67% of 1RM
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