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Old 03-14-2011, 10:36 AM   #111
Eduardo Chile
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TRAC: Stress Low-0/Para/CNS Average-3/Adaptive Reserve Average-5

The cleans are a fun lift and I think this is a PR for me. I'm definitely stronger than the last time I did these. Also, it seems the timing of the lift varies from the ligher weights.

I went back to the narrower grip on the push press, and it definitely helped out.

The wide stance gm's really cook my inner thighs.

http://www.youtube.com/watch?v=rxngZjMt7tg

I mislabeled the video, it's 215 on the cleans.



Week 24
Day 4 - 3/12/11
Clean - 1RM: 253 lbs
135 lbs x 3 reps x 1 sets @ 6 RPE - 53% of 1RM
165 lbs x 3 reps x 1 sets @ 7 RPE - 65% of 1RM
185 lbs x 3 reps x 1 sets @ 8 RPE - 73% of 1RM
205 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
215 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
205 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

Push Press - 1RM: 241 lbs
125 lbs x 3 reps x 1 sets @ 6 RPE - 52% of 1RM
150 lbs x 3 reps x 1 sets @ 7 RPE - 62% of 1RM
170 lbs x 3 reps x 1 sets @ 7.5 RPE - 71% 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
195 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
195 lbs x 1 reps x 1 sets @ 9 RPE - 81% of 1RM

Wide Stance Good Morning - 1RM: 318 lbs
175 lbs x 6 reps x 1 sets @ 6 RPE - 55% of 1RM
205 lbs x 6 reps x 1 sets @ 7.5 RPE - 65% of 1RM
235 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
225 lbs x 6 reps x 1 sets @ 8.5 RPE - 71% of 1RM
225 lbs x 6 reps x 1 sets @ 9 RPE - 71% of 1RM
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Old 03-14-2011, 06:52 PM   #112
Eduardo Chile
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TRAC: Stress Severe-10/Bal/CNS Very Good-8/Adaptive Reserve Poor-4

3/13

Foam Rolll

Stretching

Pullups - BW X 5, X 4, X 4, X 4

Internal/External Shoulder Rotation

Side lying External Rotation - 5 lbs X 10, 10 lbs X 10, 5 lbs X 10

Scap pushups - 3 x 20

Ab Wheel - 2 X 10



Grip Training

Coc

Trainer - X 10

# 1 - X 10

#2 X 2

Smooth Negative #3 X 2

Holds shaved #1 - 10 seconds, 10 seconds

Hub lifts 25 lbs - X 6, X 6
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Old 03-14-2011, 06:53 PM   #113
Eduardo Chile
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TRAC: Stress High-8/Bal/CNS Very Good-7/Adaptive Reserve Poor-4

No work past the initial due to TRAC. I should be able to get some good rest tonight.

The squats were fun and a struggle. I made some strange noises during the reps. It seems as the weight gets heavier I'm leaning over a bit more.

Had a much easier time with 165 this time around on the press, and used a narrower grip than last time.

http://www.youtube.com/watch?v=zxF6-wV5rB8




Week 25
Day 1 - 3/14/11
Low Bar Squat w/Belt - 1RM: 441 lbs
225 lbs x 4 reps x 1 sets @ 6 RPE - 51% of 1RM
275 lbs x 3 reps x 1 sets @ 6 RPE - 62% of 1RM
315 lbs x 3 reps x 1 sets @ 7 RPE - 71% of 1RM
345 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM
375 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

Press - 1RM: 194 lbs
95 lbs x 5 reps x 1 sets @ 6 RPE - 49% of 1RM
115 lbs x 3 reps x 1 sets @ 6 RPE - 59% of 1RM
135 lbs x 3 reps x 1 sets @ 7 RPE - 70% of 1RM
150 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM
165 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

30 degree Incline thumb from smooth - 1RM: 247 lbs
135 lbs x 5 reps x 1 sets @ 6 RPE - 55% of 1RM
170 lbs x 5 reps x 1 sets @ 8 RPE - 69% of 1RM
190 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
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Old 03-18-2011, 03:24 PM   #114
Eduardo Chile
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TRAC: Stress High-8/Para/CNS Very Good-8/Adaptive Reserve Poor-3

Deadlifts are really looking up strength wise. Should I be concerned with the amount my back is rounding?

Floor press speed really died on 250 compared to 225.

GPP

Went to no gi BJJ. We practiced a calf crusher from the turtle position.

Also, did a submission from de la riva guard. You pressure the leg between your legs, get under the other leg, roll onto your shoulder and and grab the leg you are attacking.

Had three matches and each was about 5-7 minutes long.

Prehab/Neglected Muscles

Neutral Grip Pullups - BW X 5, X 4, X 4

Kneeling Ab Wheel - X 10, X 10

Spinal Traction

Internal/External Shoulder Rotation

Side lying External Rotations - 7.5 lbs X 3 X 10

Blob 30 lifts - X 5

Blob 30 face lifts - X 1, X 1

http://www.youtube.com/watch?v=RL79t6oG7ew



Week 25
Day 2 - 3/15/11
Deadlift w/Belt - 1RM: 506 lbs
275 lbs x 3 reps x 1 sets @ 6 RPE - 54% of 1RM
325 lbs x 3 reps x 1 sets @ 6.5 RPE - 64% of 1RM
365 lbs x 3 reps x 1 sets @ 7 RPE - 72% of 1RM
395 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM
430 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

Floor Press - 1RM: 278 lbs
145 lbs x 5 reps x 1 sets @ 6 RPE - 52% of 1RM
175 lbs x 3 reps x 1 sets @ 6 RPE - 63% of 1RM
200 lbs x 3 reps x 1 sets @ 7 RPE - 72% of 1RM
225 lbs x 3 reps x 1 sets @ 8 RPE - 81% of 1RM
250 lbs x 3 reps x 1 sets @ 10 RPE - 90% of 1RM

SSB Squat - 1RM: 364 lbs
175 lbs x 5 reps x 1 sets @ 7 RPE - 48% of 1RM
225 lbs x 5 reps x 1 sets @ 7.5 RPE - 62% of 1RM
280 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
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Old 03-21-2011, 08:21 PM   #115
Eduardo Chile
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Bench is feeling stronger and 240 is a personal best for a triple at a 9 for me.

Cleans were a disaster as I hurt my wrist, and I'm lucky it isn't broken. I don't get my arms around fast enough and I bear the weight on my wrists. Oh well, I think I'll concentrate on powerlifting for awhile then.

My goal is to total at least 1250 for my first meet. I'm shooting for 1300 with just a belt. I'm thinking of going ironman or maybe raw. I want to compete drug free, but I think my only option is ironman at that point.


Week 25
Day 3 - 3/18/11
Bench - 1RM: 282 lbs
145 lbs x 5 reps x 1 sets @ 6 RPE - 51% of 1RM
170 lbs x 3 reps x 1 sets @ 6 RPE - 60% of 1RM
195 lbs x 3 reps x 1 sets @ 7 RPE - 69% of 1RM
220 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM
240 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
230 lbs x 3 reps x 1 sets @ 8.5 RPE - 82% of 1RM
230 lbs x 3 reps x 1 sets @ 9 RPE - 82% of 1RM

Clean - 1RM: 218 lbs
135 lbs x 3 reps x 1 sets @ 6 RPE - 62% of 1RM
165 lbs x 3 reps x 1 sets @ 6.5 RPE - 76% of 1RM
185 lbs x 3 reps x 1 sets @ 7.5 RPE - 85% of 1RM
205 lbs x 3 reps x 1 sets @ 8.5 RPE - 94% of 1RM
220 lbs x 0 reps x 1 sets @ 10 RPE - 101% of 1RM

Elbows Out Extension - 1RM: 135 lbs
85 lbs x 6 reps x 1 sets @ 7 RPE - 63% of 1RM
100 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
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Old 03-21-2011, 08:41 PM   #116
Eduardo Chile
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TRAC: Stress High-8/Para/CNS Very Good-9/Adaptive Reserve Poor-1

Wrist was still bothering me considerably and it didn't allow me to stay tight with my upper back. Plus, I just wasn't feeling it with the pain. So I cut it after the squats.


Week 25
Day 4 - 3/19/11
3 ct Pause Low Bar Squat - 1RM: 367 lbs
225 lbs x 3 reps x 1 sets @ 6 RPE - 61% of 1RM
265 lbs x 3 reps x 1 sets @ 7 RPE - 72% of 1RM
295 lbs x 3 reps x 1 sets @ 8 RPE - 81% of 1RM
330 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
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Old 03-22-2011, 06:10 AM   #117
Derek Simonds
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Ouch on the wrist. Now I know what to attack Friday night
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Old 03-23-2011, 04:50 AM   #118
Eduardo Chile
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I'm really finding I have to use a lot of back strength on the squats. I feel I can handle the weight if I don't lean forward. I think I need to really focus on beefing up the upper back with the Neglected muscle work.

I lacked motivation on the other lifts since they really aggrevated my wrist, but I got through it.

http://www.youtube.com/watch?v=jJVv-VibgBg


Week 26
Day 1 - 3/22/11
Low Bar Squat - 1RM: 425 lbs
225 lbs x 4 reps x 1 sets @ 6.5 RPE - 53% of 1RM
275 lbs x 4 reps x 1 sets @ 7.5 RPE - 65% of 1RM
305 lbs x 4 reps x 1 sets @ 8 RPE - 72% of 1RM
340 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
330 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

Seated Military +mini - 1RM: 163 lbs
85 lbs x 4 reps x 1 sets @ 6.5 RPE - 52% of 1RM
100 lbs x 4 reps x 1 sets @ 7 RPE - 62% of 1RM
115 lbs x 4 reps x 1 sets @ 8 RPE - 71% of 1RM
130 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
125 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

30 degree Incline pinky on rings - 1RM: 257 lbs
135 lbs x 6 reps x 1 sets @ 6 RPE - 53% of 1RM
165 lbs x 6 reps x 1 sets @ 7.5 RPE - 64% of 1RM
190 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
185 lbs x 6 reps x 1 sets @ 9 RPE - 72% of 1RM
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Old 03-24-2011, 07:06 PM   #119
Eduardo Chile
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TRAC: Stress High-8/Para/CNS Very Good-5/Adaptive Reserve Average-5

Felt much stronger on the 3 ct pause deadlifts. These were an easy 9. I feel my back didn't really move out of my starting position.

The 1/2 board bench was not a PR and this is due to learning my new foot position. I have to work on keeping my feet flat. I took a side angle as well to see if my butt comes off the bench.

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


Week 26
Day 2 - 3/23/11
3 ct Pause Deadlift - 1RM: 431 lbs
225 lbs x 4 reps x 1 sets @ 6 RPE - 52% of 1RM
265 lbs x 4 reps x 1 sets @ 7 RPE - 61% of 1RM
305 lbs x 4 reps x 1 sets @ 7.5 RPE - 71% of 1RM
345 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
335 lbs x 4 reps x 1 sets @ 8.5 RPE - 78% of 1RM
335 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

1/2 Board Bench - 1RM: 289 lbs
175 lbs x 4 reps x 1 sets @ 6 RPE - 61% of 1RM
200 lbs x 4 reps x 1 sets @ 7 RPE - 69% of 1RM
220 lbs x 4 reps x 1 sets @ 8 RPE - 76% of 1RM
240 lbs x 4 reps x 1 sets @ 9.5 RPE - 83% of 1RM
225 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

SSB Squat - 1RM: 365 lbs
225 lbs x 6 reps x 1 sets @ 7 RPE - 62% of 1RM
270 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
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Old 03-24-2011, 07:14 PM   #120
Eduardo Chile
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TRAC: Stress Severe-10/Sym/CNS Good-5/Adaptive Reserve Poor-3

Neglected Muscles

Hanging Ab Knee Raises - 2 X 10

Neutral Grip Pullups - BW X 5, BW X 5, BW X 4

Neck Harness - 10 lbs X 10, X 10

Prehab

Internal/External Shoulder Stretching

Scap pushups - 3 X 20

Side lying external rotation - 7.5 lbs X 10, 10 lbs X 10, 10 lbs X 10

Kettlebell Swings 16 kg - 2 X 20

Foam Roll

Assess and Correct Stretches

Grip

Coc T - X 10

Coc #1 - X 10

Coc # 1.5 - X 5

Coc #2 - X 3

Blob 30 holds 10 seconds - X 4

I got a new 40 lb blob on the way too!!!
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