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Old 12-02-2010, 09:24 PM   #22
Eduardo Chile
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Join Date: Sep 2010
Posts: 503
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TRAC: Stress Low-0/Para/CNS Average-4/Adaptive Reserve Average-6

The hang power cleans are really helping the triple extension. Also I need to concentrate on keeping the bar close to my body to help with the catch. I feel I can use my body better as a unit with these lifts.

The pause bench felt strong out of the bottom and I think I may even benefit from 5 second pause bench. I tried to take in a nice breath in between reps to help out with exhaustion. I feel I did a good amount of work for me.

The 1 board was slow but I will attribute this to fatigue as I could still get all 7 reps each time.

Coc Grippers - Set and Close
Trainer - X 10
#1 - X 10
#2 - X2, X2, X2, X1

Sledgehammer - Overhead Lever - 6 lbs - 20 in from bottom (top of hand)
X 10
X 10
X 10

Glute Ham situps
BW X 10, X 10


Week 10
Day 3 - 12/2/10
Hang Power Clean - 1RM: 188 lbs
95 lbs x 3 reps x 1 sets @ 5.5 RPE - 51% of 1RM
115 lbs x 3 reps x 1 sets @ 6.5 RPE - 61% of 1RM
135 lbs x 3 reps x 1 sets @ 7 RPE - 72% of 1RM
165 lbs x 2 reps x 1 sets @ 8.5 RPE - 88% of 1RM
165 lbs x 2 reps x 1 sets @ 9 RPE - 88% of 1RM
175 lbs x 2 reps x 1 sets @ 9.5 RPE - 93% of 1RM
175 lbs x 2 reps x 1 sets @ 9.5 RPE - 93% of 1RM
175 lbs x 2 reps x 1 sets @ 9.5 RPE - 93% of 1RM
175 lbs x 2 reps x 1 sets @ 10 RPE - 93% of 1RM

3 ct Pause Bench - 1RM: 247 lbs
135 lbs x 6 reps x 1 sets @ 6 RPE - 55% of 1RM
165 lbs x 4 reps x 1 sets @ 7 RPE - 67% of 1RM
190 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
190 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
190 lbs x 4 reps x 1 sets @ 8.5 RPE - 77% of 1RM
190 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

1 Board Bench - 1RM: 293 lbs
155 lbs x 7 reps x 1 sets @ 6 RPE - 53% of 1RM
205 lbs x 7 reps x 1 sets @ 8.5 RPE - 70% of 1RM
205 lbs x 7 reps x 1 sets @ 9 RPE - 70% of 1RM
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