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Old 03-27-2011, 08:03 PM   #121
Eduardo Chile
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Join Date: Sep 2010
Posts: 503
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The bench is suffering with having to have to put the feet flat on the ground. I ordered the rogue fitness bench. I think I might need to really get a lot of reps in with the new bench style but my left shoulder might not like me very much if I do so.

Since I'm not doing the olympic lifts anymore as a main lift I did speed pulls. My deadlifts have really improved. I loaded 315 and did my first rep. It felt so easy that I got pissed and assumed I misloaded the bar. To my surprise there actually were 3 plates each side.

Grip

Coc
T - X 10
1 - X 6
2 - X 2
Smooth Negative 3 - X 1, X 1

Blob 35 lifts - X 3, X 2

Blob 30 face lifts - X 2, X 2




http://www.youtube.com/watch?v=ZA-vuH3S1Ro


Week 26
Day 3 - 3/25/11
3 ct Pause Bench - 1RM: 265 lbs
135 lbs x 5 reps x 1 sets @ 5.5 RPE - 51% of 1RM
170 lbs x 4 reps x 1 sets @ 6.5 RPE - 64% of 1RM
195 lbs x 4 reps x 1 sets @ 7.5 RPE - 74% of 1RM
220 lbs x 4 reps x 1 sets @ 9.5 RPE - 83% of 1RM
210 lbs x 4 reps x 1 sets @ 9 RPE - 79% of 1RM

Deadlift - 1RM: 455 lbs
225 lbs x 4 reps x 1 sets @ 5.5 RPE - 50% of 1RM
275 lbs x 4 reps x 1 sets @ 6 RPE - 61% of 1RM
315 lbs x 4 reps x 1 sets @ 7 RPE - 69% of 1RM
350 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
340 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM

DB Bench - 1RM: 122 lbs
82 lbs x 8 reps x 1 sets @ 8.5 RPE - 67% of 1RM
82 lbs x 8 reps x 1 sets @ 9.5 RPE - 67% of 1RM
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Old 03-27-2011, 08:17 PM   #122
Eduardo Chile
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Posts: 503
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The pause squats were much better. I really focused on having the hips and shoulders rise at the same time. It still needs some work but I feel I understand the movement better.

The overhead lockouts did better this go round since I used my back arch more effectively.

These good mornings give a good stretch to my inner thigh and hamstring when I do them.

Grip
Coc
T - X 10
1 - X 8
1.5 - X 5
2 - X 3
Smooth Negative 3 - X 1, X 1, X 1
17" from bottom Sledgehammer Front lever 6 lbs - X 5, X 5
21" from bottom Sledgehammer Back lever 6 lbs - X 5, X 5

Prehab
Spinal Traction
Internal/External Shoulder Rotation
Scap Pushups - 3 X 20
Side Lying External Rotation - 10 lbs 3 X 10

Neglected Muscles
Neutral Grip Pullups - BW X 5, X 5, X 5, X 5
Hanging Knee Raises - BW X 2 X 10

http://www.youtube.com/watch?v=Py77LJvT2d8


Week 26
Day 4 - 3/26/11
3 ct Pause Low Bar Squat - 1RM: 381 lbs
225 lbs x 4 reps x 1 sets @ 6.5 RPE - 59% of 1RM
275 lbs x 4 reps x 1 sets @ 7.5 RPE - 72% of 1RM
305 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
295 lbs x 4 reps x 1 sets @ 8.5 RPE - 77% of 1RM
295 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

Seated Overhead Lockout (pin 16) - 1RM: 200 lbs
100 lbs x 5 reps x 1 sets @ 6 RPE - 50% of 1RM
120 lbs x 4 reps x 1 sets @ 7 RPE - 60% of 1RM
140 lbs x 4 reps x 1 sets @ 8 RPE - 70% of 1RM
160 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
155 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

Wide Stance Good Morning - 1RM: 331 lbs
175 lbs x 8 reps x 1 sets @ 6.5 RPE - 53% of 1RM
200 lbs x 8 reps x 1 sets @ 8 RPE - 60% of 1RM
225 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
220 lbs x 8 reps x 1 sets @ 9 RPE - 67% of 1RM
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Old 03-29-2011, 06:30 AM   #123
Eduardo Chile
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Squats were a PR for a triple, but I wasn't comfortable in the hole. I tried going down quickly and I figure the only way I'm going to improve is doing it every rep. My depth wasn't as good as it usually is. I fatigued on the set with 345 and had to use a lot of back strength. I'm not sure if different shoes would help or if missing some mental cue.

I misjudged on the seated military.

The incline bench was a PR and I felt comfortable form wise.

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


Week 27
Day 1 - 3/28/11
Low Bar Squat - 1RM: 429 lbs
225 lbs x 3 reps x 1 sets @ 5.5 RPE - 52% of 1RM
275 lbs x 3 reps x 1 sets @ 6 RPE - 64% of 1RM
305 lbs x 3 reps x 1 sets @ 7 RPE - 71% of 1RM
335 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM
365 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
345 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM

Seated Military +mini - 1RM: 151 lbs
90 lbs x 5 reps x 1 sets @ 6 RPE - 60% of 1RM
110 lbs x 3 reps x 1 sets @ 7 RPE - 73% of 1RM
125 lbs x 3 reps x 1 sets @ 8 RPE - 83% of 1RM
140 lbs x 2 reps x 1 sets @ 9.5 RPE - 93% of 1RM
125 lbs x 3 reps x 1 sets @ 10 RPE - 83% of 1RM

30 degree Incline pinky on rings - 1RM: 259 lbs
135 lbs x 5 reps x 1 sets @ 6 RPE - 52% of 1RM
175 lbs x 5 reps x 1 sets @ 7.5 RPE - 67% of 1RM
200 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
190 lbs x 5 reps x 1 sets @ 9 RPE - 73% of 1RM
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Old 04-02-2011, 06:27 AM   #124
Eduardo Chile
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Posts: 503
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The 3 ct Pause Deadlift continues to improve. It's just not fun to stay there holding on to the weight not moving. I have to remember it's going to really translate into my deadlift.

The 1/2 board was interesting. I'm still getting used to having my feet flat on the ground when I bench, so the more practice the better. During my second set of 230 I got tighter on the last rep and the set ended easier then expected. Getting 4 sets was awesome for me, and shows I can continue to really improve on the bench as I get more repetitions in.

On the good mornings, since they are a squat supplement I used the weightlifting shoes and got in my squat stance. I think this is the best way to get carryover into the squat. Thoughts?

Neglected Muscles
Neutral Grip Pullups - BW X 4, X 4, X 4

Prehab
Spinal Traction
Internal/External Shoulder Stretching
Side lying External Rotation - 10 lbs X 10, X 10, X 10
Single leg RDL's - 20 lbs X 10, X 10
TKe's - 2 X 20

Grip
Trainer - X 8
#1 - X 6
#2 - X 1
Smooth Neg #3 - X 1, x 1

http://www.youtube.com/watch?v=iw2Ot5_rwWw


Week 27
Day 2 - 3/29/11
3 ct Pause Deadlift - 1RM: 441 lbs
225 lbs x 3 reps x 1 sets @ 6 RPE - 51% of 1RM
275 lbs x 3 reps x 1 sets @ 6 RPE - 62% of 1RM
305 lbs x 3 reps x 1 sets @ 7 RPE - 69% of 1RM
340 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM
375 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
355 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
355 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

1/2 Board Bench - 1RM: 288 lbs
145 lbs x 5 reps x 1 sets @ 6 RPE - 50% of 1RM
175 lbs x 3 reps x 1 sets @ 6 RPE - 61% of 1RM
200 lbs x 3 reps x 1 sets @ 7 RPE - 69% 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
230 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM
230 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM
230 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM
230 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM

Good Morning - 1RM: 305 lbs
145 lbs x 5 reps x 1 sets @ 5.5 RPE - 48% of 1RM
175 lbs x 5 reps x 1 sets @ 6 RPE - 57% of 1RM
205 lbs x 5 reps x 1 sets @ 7.5 RPE - 67% of 1RM
235 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
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Old 04-02-2011, 07:57 PM   #125
Eduardo Chile
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3/30

I went to gi jiu-jitsu class. We did some specific training from butterfly guard and I rolled with a guy that weighed 300 lbs and that was not fun to say the least. I haven't been able to go for a about two weeks so I was definitely gassed. I did get some good sweeps though by lifting my opponents hip and flipping them over.
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Old 04-02-2011, 08:10 PM   #126
Eduardo Chile
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This bench session felt better, and I hope to really dial in my form on the lower bench. I do notice the back of my triceps hit the bench pad and this support may help me lift more.

The deadlifts were fun and I did more than I anticipated. I also had one of those eureka moments. As I watched the video in between sets I noticed my hips were not low enough and I corrected that. Also, I saw I would lose my arch a bit and stopped looking down while I was setting my hips. It still wasn't as tight as I'd like. Then this is where the light bulb turned on.... If I want my back arch to be tight then try to arch my back. It sounds simple, but I noticed I didn't put enough emphasis on it with all the other things that I have running through my head.

http://www.youtube.com/watch?v=9Re0-ob4ZZc


Week 27
Day 3 - 3/31/11
3 ct Pause Bench - 1RM: 271 lbs
140 lbs x 5 reps x 1 sets @ 5.5 RPE - 52% of 1RM
175 lbs x 3 reps x 1 sets @ 6.5 RPE - 65% of 1RM
205 lbs x 3 reps x 1 sets @ 8 RPE - 76% of 1RM
230 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
220 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
220 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

2 inch Deficit Deadlift - 1RM: 465 lbs
225 lbs x 3 reps x 1 sets @ 6 RPE - 48% of 1RM
275 lbs x 3 reps x 1 sets @ 6.5 RPE - 59% of 1RM
315 lbs x 3 reps x 1 sets @ 7 RPE - 68% of 1RM
365 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
395 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
375 lbs x 3 reps x 1 sets @ 8 RPE - 81% of 1RM
375 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
375 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

DB Bench - 1RM: 115 lbs
82 lbs x 6 reps x 1 sets @ 8 RPE - 71% of 1RM
82 lbs x 6 reps x 1 sets @ 9 RPE - 71% of 1RM
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Old 04-03-2011, 07:03 PM   #127
Eduardo Chile
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This week I felt more comfortable coming out of the hole with the pause squat. I think it forces me to stay in the right groove since there is no momentum.

Seated overhead lockout is a weak exercise for me. Well, anything related to benching or pressing is weak.

Grip
Coc
T - X 10
1 - X 8
2 - X 2
Smooth Negative 3 - X 1, X 1, X 1

Rolling Thunder
45 - X 5
70 - X 5
90 - X 5
115 - X 1
125 - X 1
135 - X 1

Prehab
Spinal Traction
Side Lying External Rotation 10 lbs - X 10, X 10, X 10
Internal/External Shoulder Stretching
TKE's Purple band - 2 X 10

Neglected Muscles
Neutral Grip Pull ups BW - X 5, X 5, X 5, X 5
Ab Wheel Kneeling - X 10, X 10

http://www.youtube.com/watch?v=5h3agCx-4qM


Week 27
Day 4 - 4/1/11
3 ct Pause Low Bar Squat - 1RM: 388 lbs
225 lbs x 3 reps x 1 sets @ 5.5 RPE - 58% of 1RM
265 lbs x 3 reps x 1 sets @ 7 RPE - 68% of 1RM
300 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM
330 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
315 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
315 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

Seated Overhead Lockout (pin 16) - 1RM: 188 lbs
105 lbs x 4 reps x 1 sets @ 6 RPE - 56% of 1RM
125 lbs x 3 reps x 1 sets @ 6 RPE - 66% of 1RM
145 lbs x 3 reps x 1 sets @ 7 RPE - 77% of 1RM
160 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
150 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM

High Pull - 1RM: 250 lbs
135 lbs x 6 reps x 1 sets @ 6.5 RPE - 54% of 1RM
165 lbs x 6 reps x 1 sets @ 7.5 RPE - 66% of 1RM
185 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
175 lbs x 6 reps x 1 sets @ 9 RPE - 70% of 1RM
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Old 04-03-2011, 07:08 PM   #128
Eduardo Chile
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Posts: 503
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4/2

I went to gi BJJ class. We worked some more sweeps from butterfly.

1) Standard Sweep where you under hook the arm and grab the belt and put your head on your opponents chest. Opponent grabs the pant legs to try and pass, then control the arm, roll onto your shoulder and flip your opponent.

2) Opponent stands instead of controlling pant legs. You underhook the leg and and sweep him towards the leg he is kneeling on.

3) Variation to #2. Go under the leg and pull x-guard and sweep your opponent onto his back by grabbing onto his belt and extending him.

I went lightly as I'm getting back into the groove of things.
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Old 04-04-2011, 06:58 AM   #129
Eduardo Chile
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4/3

Foam Rolling especially on my tight lower back, left side.

Hip streches

Shoulder dislocates

OHS with broom stick

Spinal Traction

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

Ironmind Expand your hand rubber band white - X 10, X 10, X 10

Internal/External Shoulder Stretcing with band at shoulder height.

Kettlebell Swings 16 kg - X 20, X 20
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Old 04-05-2011, 09:15 PM   #130
Eduardo Chile
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Squats were much better this week than last week. The more sets I did the better I felt in the hole. I think my last fatigue set was my best set technically.

The press is increasing at a snail's pace, but at least it's in the right direction. Does the press translate well to the bench?

The incline was another PR.

Grip
Coc
T- X 10
1 - X 8
2 - X 3
Neg hold #3 5 seconds - X 1, X 1

Hub lift
25 lbs X 3
27.5 X 1

http://www.youtube.com/watch?v=Nmse1MTDMpA


Week 28
Day 1 - 4/4/11
Low Bar Squat w/Belt - 1RM: 450 lbs
225 lbs x 4 reps x 1 sets @ 5.5 RPE - 50% of 1RM
275 lbs x 4 reps x 1 sets @ 6 RPE - 61% of 1RM
305 lbs x 4 reps x 1 sets @ 7 RPE - 68% of 1RM
335 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM
360 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
335 lbs x 4 reps x 1 sets @ 8.5 RPE - 74% of 1RM
335 lbs x 4 reps x 1 sets @ 8.5 RPE - 74% of 1RM
335 lbs x 4 reps x 1 sets @ 9 RPE - 74% of 1RM

Press - 1RM: 200 lbs
100 lbs x 5 reps x 1 sets @ 6 RPE - 50% of 1RM
120 lbs x 4 reps x 1 sets @ 6.5 RPE - 60% of 1RM
140 lbs x 4 reps x 1 sets @ 7.5 RPE - 70% of 1RM
160 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
150 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM
150 lbs x 4 reps x 1 sets @ 9 RPE - 75% of 1RM

30 degree Incline pinky on rings - 1RM: 264 lbs
135 lbs x 6 reps x 1 sets @ 6.5 RPE - 51% of 1RM
175 lbs x 6 reps x 1 sets @ 7.5 RPE - 66% of 1RM
195 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
180 lbs x 6 reps x 1 sets @ 8.5 RPE - 68% of 1RM
180 lbs x 6 reps x 1 sets @ 9 RPE - 68% of 1RM
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