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Old 12-03-2010, 08:42 PM   #24
Eduardo Chile
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Join Date: Sep 2010
Posts: 503
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TRAC: Stress Moderate-2/Sym/CNS Very Good-7/Adaptive Reserve Good-7

TRAC has improved since I'm not doing sets of 5 and 6 anymore. I wonder if this means I just need to do more volume since it stresses my body a lot versus an intensity phase.

I did the deadlifts and I tried to quickly pop into the deadlift position and come up. I notice most strong deadlifters do this. Man, what a big difference this makes. I could have gone heavier but my back was rounding doing this. I need to keep practicing this method and it will pay off.

The first rep on the press was a heavy 8 but it is still a PR.

I was really low on the atg squats today and I am able to dip down a lot better than before.

My pendlay bar came in and so did the kettlebells I ordered, 12 kg, 16 kg and 24 kg. I also got a neck harness, dip belt, and sled with attachments. Merry Christmas to me! Black Friday sales rocked.

Coc- Set and Grip
Trainer - X 10
#1 - X 10
#2 - X 3, X 2, X 2


Week 10
Day 4 - 12/3/10
Deadlift - 1RM: 416 lbs
225 lbs x 5 reps x 1 sets @ 6 RPE - 54% of 1RM
275 lbs x 4 reps x 1 sets @ 7.5 RPE - 66% of 1RM
320 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
320 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
320 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
320 lbs x 4 reps x 1 sets @ 8.5 RPE - 77% of 1RM
320 lbs x 4 reps x 1 sets @ 8.5 RPE - 77% of 1RM

Press - 1RM: 188 lbs
95 lbs x 6 reps x 1 sets @ 6 RPE - 50% of 1RM
120 lbs x 4 reps x 1 sets @ 7 RPE - 64% of 1RM
145 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
145 lbs x 4 reps x 1 sets @ 8.5 RPE - 77% of 1RM
145 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

ATG Squat - 1RM: 321 lbs
185 lbs x 7 reps x 1 sets @ 6 RPE - 58% of 1RM
215 lbs x 7 reps x 1 sets @ 7.5 RPE - 67% of 1RM
215 lbs x 7 reps x 1 sets @ 7.5 RPE - 67% of 1RM

Dynamic Row - 1RM: 264 lbs
135 lbs x 7 reps x 1 sets @ 6 RPE - 51% of 1RM
185 lbs x 7 reps x 1 sets @ 8.5 RPE - 70% of 1RM
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