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Old 12-01-2010, 02:32 PM   #20
Eduardo Chile
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Join Date: Sep 2010
Posts: 503
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TRAC: Stress Moderate-3/Sym/CNS Average-3/Adaptive Reserve Average-6

Cleans were a blast. I attempted to do this weight for doubles but failed on either the first attempt or the second one of the set. My best one was my last rep. I think heavier weight helps my form since I can't do a reverse curl or anything like that.

The push presses were heavy at lockout but I felt I had good explosion off the shoulders.

I couldn't finish the workout in the morning so I had to do the deadlifts and pullups after jiu-jitsu.

I went back to my old style of deadlifts where my feet are shoulder width apart and from the video it seemed my back was straighter than with narrower feet. I still kept my hip low

On pullups I seem to always be able to do sets of three at the end with little rest in between sets. I hope this volume will translate into higher weight used.

I did bjj at night and I could feel the layoff a bit. I went two ten minute matches, and I was exhausted. Learned some cool half guard sweeps. One of them is when you get half a butterfly hook, you get under the guys leg and use the other arm as deep as you can on his back. You fall onto your back and use the hook to flip the guy off and take side control. I need to use this more often. Also I need to start using a stiff arm on the legs when I'm in half guard and then shrimping, that way they can't follow me and I create space.


Week 10
Day 2 - 11/30/10
Clean - 1RM: 216 lbs
135 lbs x 3 reps x 1 sets @ 6 RPE - 63% of 1RM
165 lbs x 2 reps x 1 sets @ 7 RPE - 77% of 1RM
185 lbs x 2 reps x 1 sets @ 8 RPE - 86% of 1RM
205 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
205 lbs x 1 reps x 1 sets @ 9.5 RPE - 95% of 1RM
205 lbs x 1 reps x 1 sets @ 9.5 RPE - 95% of 1RM
205 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM

Push Press - 1RM: 214 lbs
135 lbs x 4 reps x 1 sets @ 6.5 RPE - 63% of 1RM
165 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
165 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
165 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

3 inch Deficit Deadlift - 1RM: 311 lbs
185 lbs x 7 reps x 1 sets @ 6 RPE - 60% of 1RM
205 lbs x 7 reps x 1 sets @ 7 RPE - 66% of 1RM

Pullups - 1RM: 286 lbs
220 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
220 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM
220 lbs x 4 reps x 1 sets @ 9.5 RPE - 77% of 1RM
220 lbs x 3 reps x 1 sets @ 9 RPE - 77% of 1RM
220 lbs x 3 reps x 1 sets @ 9 RPE - 77% of 1RM
220 lbs x 3 reps x 1 sets @ 9.5 RPE - 77% of 1RM
220 lbs x 3 reps x 1 sets @ 9.5 RPE - 77% of 1RM
220 lbs x 3 reps x 1 sets @ 9.5 RPE - 77% of 1RM
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