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Old 12-11-2010, 05:11 AM   #27
Eduardo Chile
Senior Member
 
Join Date: Sep 2010
Posts: 503
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TRAC: Stress Moderate-4/Sym/CNS Good-6/Adaptive Reserve Poor-4

Got this workout done quickly. Trying to get work and other stuff in order in the mean time.

Happy with the progress on the hang cleans. I had more in the pause bench but taking it easy. Never thought I'd be approaching anything near 300 in a bench exercise for awhile. Feels good to see that number there.

CoC Grippers Set and Close
T- X 10
1 - X 10
2 - X 3, X 2, X 3

Had a really good set on the last set. The gripper was resting past my thumb pad and did not slide during the sets.

Sledgehammer Front lever - 18 inches from bottom
X 8
X 8
X 8


Week 11
Day 3 - 12/10/10
Hang Power Clean - 1RM: 206 lbs
115 lbs x 2 reps x 1 sets @ 5.5 RPE - 56% of 1RM
135 lbs x 2 reps x 1 sets @ 6.5 RPE - 66% of 1RM
165 lbs x 2 reps x 1 sets @ 7.5 RPE - 80% of 1RM
185 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM

3 ct Pause Bench - 1RM: 247 lbs
135 lbs x 5 reps x 1 sets @ 6 RPE - 55% of 1RM
165 lbs x 3 reps x 1 sets @ 6.5 RPE - 67% of 1RM
185 lbs x 3 reps x 1 sets @ 7 RPE - 75% of 1RM
210 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

1 Board Bench - 1RM: 295 lbs
155 lbs x 6 reps x 1 sets @ 6 RPE - 53% of 1RM
215 lbs x 6 reps x 1 sets @ 8.5 RPE - 73% of 1RM
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