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Old 03-06-2011, 07:29 PM   #101
Eduardo Chile
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TRAC: Stress High-8/Para/CNS Very Good-7/Adaptive Reserve Good-7

3/2

I went to bjj gi class. We went over some fancy sweeps.

Control the collar and same side pant leg and on leg on the opponents head and the other one behind the arm against the back. You are perpendicular to your opponent.

You can go for omoplatas and a sweep over your own shoulder.

Grappled about 15 minutes.
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Old 03-07-2011, 02:13 PM   #102
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TRAC: Stress High-6/Para/CNS Good-6/Adaptive Reserve Average-

The bench with the mini bands felt good and I think I had a better groove than the previous week.

I went with a wider grip on the cleans and it seemed to help with my form. The only issue with the cleans is they are highly technical and I haven't done them for a few weeks.

http://www.youtube.com/watch?v=BnXcc_n7K3U

http://www.youtube.com/watch?v=Y2uViuHGU4o



Week 23
Day 3 - 3/3/11
Bench +mini - 1RM: 259 lbs
135 lbs x 5 reps x 1 sets @ 6.5 RPE - 52% of 1RM
175 lbs x 3 reps x 1 sets @ 7 RPE - 68% of 1RM
200 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM
220 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

Clean - 1RM: 241 lbs
135 lbs x 3 reps x 1 sets @ 6 RPE - 56% of 1RM
165 lbs x 3 reps x 1 sets @ 7 RPE - 68% of 1RM
185 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM
205 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

Elbows Out Extension - 1RM: 128 lbs
95 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
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Old 03-08-2011, 02:07 PM   #103
Eduardo Chile
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TRAC: Stress High-6/Para/CNS Good-6/Adaptive Reserve Average-6

3/4

I did lots of grappling from half guard, and did a good job of pacing myself. We rolled for about 30 minutes before class and about 15 minutes in class. Lots of good cardio.
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Old 03-08-2011, 02:11 PM   #104
Eduardo Chile
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TRAC: Stress Low-0/Para/CNS Very Good-8/Adaptive Reserve Average-6

Squats feel stronger and it's really helping my form.

Push Press was not good as I'm trying a wider grip to go along with the wider grip on the cleans. I don't think I use my body efficiently.

The good mornings were an easy 9, and I really feel it in my groin muscles.

http://www.youtube.com/watch?v=Vix0NieHuZo


Week 23
Day 4 - 3/5/11
3 ct Pause Low Bar Squat - 1RM: 376 lbs
225 lbs x 3 reps x 1 sets @ 7 RPE - 77% of 1RM
260 lbs x 3 reps x 1 sets @ 7.5 RPE - 79% of 1RM
290 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
320 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
305 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM
305 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

Push Press - 1RM: 205 lbs
120 lbs x 3 reps x 1 sets @ 6 RPE - 0% of 1RM
160 lbs x 3 reps x 1 sets @ 7 RPE - 77% of 1RM
185 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
205 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
185 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM

Wide Stance Good Morning - 1RM: 304 lbs
185 lbs x 6 reps x 1 sets @ 7 RPE - 68% of 1RM
225 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
215 lbs x 6 reps x 1 sets @ 8.5 RPE - 73% of 1RM
215 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
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Old 03-08-2011, 02:16 PM   #105
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TRAC: Stress High-8/Para/CNS Poor-1/Adaptive Reserve Average-5

This is a big time PR for me. The highest weight I've ever handled on the squat with no belt was 385. First time ever having 4 wheels on the bar. Am I going way too low by powerlifting standards?

The press was a PR as well but I don't seem to be able to handle heavy weight in relation to what I can do for reps.

It has been a few stressful days and TRAC is showing it. But, I still feel good I lifted this and I can't wait to get some rest and see what I can do fresh. I did cut back on some of the volume, but I like to lift and this helps remove some of the stress.

http://www.youtube.com/watch?v=MvSOGCYbkpk


Week 24
Day 1 - 3/7/11
Low Bar Squat w/Belt - 1RM: 432 lbs
225 lbs x 4 reps x 1 sets @ 6 RPE - 52% of 1RM
275 lbs x 3 reps x 1 sets @ 6.5 RPE - 64% of 1RM
315 lbs x 1 reps x 1 sets @ 6.5 RPE - 73% of 1RM
355 lbs x 1 reps x 1 sets @ 7.5 RPE - 82% of 1RM
385 lbs x 1 reps x 1 sets @ 8 RPE - 89% of 1RM
410 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
390 lbs x 1 reps x 1 sets @ 9 RPE - 90% of 1RM

Press - 1RM: 179 lbs
95 lbs x 5 reps x 1 sets @ 6 RPE - 53% of 1RM
135 lbs x 2 reps x 1 sets @ 7 RPE - 76% of 1RM
155 lbs x 1 reps x 1 sets @ 7 RPE - 87% of 1RM
170 lbs x 1 reps x 1 sets @ 8.5 RPE - 95% of 1RM
175 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM
165 lbs x 1 reps x 1 sets @ 8.5 RPE - 92% of 1RM
165 lbs x 1 reps x 1 sets @ 9 RPE - 92% of 1RM

30 degree Incline thumb from smooth - 1RM: 240 lbs
135 lbs x 5 reps x 1 sets @ 7 RPE - 56% of 1RM
165 lbs x 5 reps x 1 sets @ 8 RPE - 69% of 1RM
185 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
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Old 03-08-2011, 02:41 PM   #106
Derek Simonds
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Solid brother. Really solid.
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Old 03-12-2011, 10:46 AM   #107
Eduardo Chile
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TRAC: Stress Moderate-4/Para/CNS Poor-1/Adaptive Reserve Poor-4

This is a huge PR on the deadlift!!! I've never lifted anything heavier than 430 in the past. My form feels a lot better but I think I can improve with upper back tightness. I went to upload the video but, my camera was corrupt and I lost the videos on there. Oh well, there will be more.

My floor seems to be very close to the bench in weight.

SSB Squat was easier this week since I cut the fatigue out due to TRAC.




Week 24
Day 2 - 3/8/11
Deadlift w/Belt - 1RM: 495 lbs
275 lbs x 3 reps x 1 sets @ 6 RPE - 56% of 1RM
335 lbs x 2 reps x 1 sets @ 7 RPE - 68% of 1RM
380 lbs x 1 reps x 1 sets @ 7 RPE - 77% of 1RM
420 lbs x 1 reps x 1 sets @ 8 RPE - 85% of 1RM
455 lbs x 1 reps x 1 sets @ 8.5 RPE - 92% of 1RM
470 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM

Floor Press - 1RM: 288 lbs
165 lbs x 3 reps x 1 sets @ 6 RPE - 57% of 1RM
195 lbs x 3 reps x 1 sets @ 7 RPE - 68% of 1RM
225 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM
245 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

SSB Squat - 1RM: 357 lbs
175 lbs x 5 reps x 1 sets @ 6.5 RPE - 49% of 1RM
225 lbs x 5 reps x 1 sets @ 7.5 RPE - 63% of 1RM
275 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
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Old 03-12-2011, 03:23 PM   #108
Derek Simonds
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470 LB's BAMF!!!
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Old 03-12-2011, 05:26 PM   #109
Eduardo Chile
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Thanks Derek!

Not sure if I'm going to have a test day, but I hope to get 500 if I do.
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Old 03-13-2011, 11:31 AM   #110
Eduardo Chile
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I worked out in a gym in Miami and I'm so glad I work out at home. The exercises the people were doing and what the trainers had people with no workout experience do what astounding. I forget how many ways there are to train chest, shoulders and biceps.

Anyways, the bench was a PR as well and the bar didn't have markings so it was hard to tell where I set up.

The bar didn't rotate well at all so it made the squats a bit harder, but it really forced me to stay upright.


Week 24
Day 3 - 3/10/11
Bench - 1RM: 281 lbs
145 lbs x 5 reps x 1 sets @ 6.5 RPE - 52% of 1RM
185 lbs x 3 reps x 1 sets @ 7 RPE - 66% of 1RM
215 lbs x 1 reps x 1 sets @ 7 RPE - 77% of 1RM
245 lbs x 1 reps x 1 sets @ 8 RPE - 87% of 1RM
275 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM
255 lbs x 1 reps x 1 sets @ 8.5 RPE - 91% of 1RM
255 lbs x 1 reps x 1 sets @ 9 RPE - 91% of 1RM

3 ct Pause Low Bar Squat - 1RM: 382 lbs
225 lbs x 3 reps x 1 sets @ 6 RPE - 59% of 1RM
265 lbs x 3 reps x 1 sets @ 7.5 RPE - 69% of 1RM
295 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM
325 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
305 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM
305 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM

Elbows Out Extension - 1RM: 135 lbs
70 lbs x 6 reps x 1 sets @ 7 RPE - 52% of 1RM
90 lbs x 6 reps x 1 sets @ 8.5 RPE - 67% of 1RM
100 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
90 lbs x 6 reps x 1 sets @ 9 RPE - 67% of 1RM
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