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Old 12-02-2010, 08:13 PM   #21
Eduardo Chile
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TRAC: Stress Moderate-4/Sym/CNS Good-5/Adaptive Reserve Average-6

I went to jiu-jitsu class 12/1. It was a fun class and we went over some spider guard moves.

We practiced having both legs on the biceps and making sure you control the opposite arm when the opponent tries to move to a side. The other leg can be free and can push the hip, knee or hook a leg. You can triangle the opponent from both legs on the biceps, just quickly pull one leg in and then shoot it behind the arm and raise the hips. We went over a guard pass as well. You need to control the pant legs and using a grip closest to the ankle on the pant leg seems to work best. You step forward to get the foot off the biceps and then turn the wrists in and step back and put the legs down to the mat.

I then grappled four matches, and I didn't really go hard at all and just worked positions. I just worked up a good sweat, each match was 5 minutes a piece.
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Old 12-02-2010, 08:24 PM   #22
Eduardo Chile
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TRAC: Stress Low-0/Para/CNS Average-4/Adaptive Reserve Average-6

The hang power cleans are really helping the triple extension. Also I need to concentrate on keeping the bar close to my body to help with the catch. I feel I can use my body better as a unit with these lifts.

The pause bench felt strong out of the bottom and I think I may even benefit from 5 second pause bench. I tried to take in a nice breath in between reps to help out with exhaustion. I feel I did a good amount of work for me.

The 1 board was slow but I will attribute this to fatigue as I could still get all 7 reps each time.

Coc Grippers - Set and Close
Trainer - X 10
#1 - X 10
#2 - X2, X2, X2, X1

Sledgehammer - Overhead Lever - 6 lbs - 20 in from bottom (top of hand)
X 10
X 10
X 10

Glute Ham situps
BW X 10, X 10


Week 10
Day 3 - 12/2/10
Hang Power Clean - 1RM: 188 lbs
95 lbs x 3 reps x 1 sets @ 5.5 RPE - 51% of 1RM
115 lbs x 3 reps x 1 sets @ 6.5 RPE - 61% of 1RM
135 lbs x 3 reps x 1 sets @ 7 RPE - 72% of 1RM
165 lbs x 2 reps x 1 sets @ 8.5 RPE - 88% of 1RM
165 lbs x 2 reps x 1 sets @ 9 RPE - 88% of 1RM
175 lbs x 2 reps x 1 sets @ 9.5 RPE - 93% of 1RM
175 lbs x 2 reps x 1 sets @ 9.5 RPE - 93% of 1RM
175 lbs x 2 reps x 1 sets @ 9.5 RPE - 93% of 1RM
175 lbs x 2 reps x 1 sets @ 10 RPE - 93% of 1RM

3 ct Pause Bench - 1RM: 247 lbs
135 lbs x 6 reps x 1 sets @ 6 RPE - 55% of 1RM
165 lbs x 4 reps x 1 sets @ 7 RPE - 67% of 1RM
190 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
190 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
190 lbs x 4 reps x 1 sets @ 8.5 RPE - 77% of 1RM
190 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

1 Board Bench - 1RM: 293 lbs
155 lbs x 7 reps x 1 sets @ 6 RPE - 53% of 1RM
205 lbs x 7 reps x 1 sets @ 8.5 RPE - 70% of 1RM
205 lbs x 7 reps x 1 sets @ 9 RPE - 70% of 1RM
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Old 12-03-2010, 03:55 AM   #23
Derek Simonds
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Nice work on the pause bench sets. That is a lot of work.
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Old 12-03-2010, 08:42 PM   #24
Eduardo Chile
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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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Old 12-09-2010, 09:07 AM   #25
Eduardo Chile
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TRAC: Stress Severe-10/Sym/CNS Good-6/Adaptive Reserve Average-5

This one of those workouts that had to be done quickly. TRAC shows high stress but not from workouts.

I've had some things come up out of my control and could not workout until weds this week. I want to still get all of my workouts in for the week tho. I figure I'll just work up to a triple at a 9 and call it a day this week. I'll get back on it hopefully next week.

I pulled a muscle in my back on the squats as well. Nothing major but frustrating. It didn't affect my lifts but it did affect my mobility.

Coc Set and Close
Trainer - X 10
#1 - X 5, X 5
#2 - X 3, X 3

Blob 35 lifts
X 6


Week 11
Day 1 - 12/8/10
Low Bar Squat - 1RM: 388 lbs
225 lbs x 4 reps x 1 sets @ 6.5 RPE - 58% of 1RM
275 lbs x 3 reps x 1 sets @ 7 RPE - 71% of 1RM
305 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
330 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

Bench - 1RM: 271 lbs
140 lbs x 6 reps x 1 sets @ 5.5 RPE - 52% of 1RM
175 lbs x 3 reps x 1 sets @ 6 RPE - 65% of 1RM
205 lbs x 3 reps x 1 sets @ 7.5 RPE - 76% of 1RM
230 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

Good Morning - 1RM: 272 lbs
135 lbs x 6 reps x 1 sets @ 5.5 RPE - 50% of 1RM
185 lbs x 6 reps x 1 sets @ 7 RPE - 68% of 1RM
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Old 12-10-2010, 09:57 AM   #26
Eduardo Chile
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TRAC: Stress High-7/Sym/CNS Poor-1/Adaptive Reserve Poor-4

Used my pendlay bar for the first time today. It was magical. I've never gripped a 28 mm bar and comparing it to my jesup bar is just not fair. Also the spin had a nice feel and collars didn't rattle. When I dropped my cleans the bar was quiet and didn't bounce anywhere near as much.

I cleaned 205 today for a double for the first time and felt I had more, but I'm taking this week easy. The bar helped my grip and made the cleans easier.

The push press felt good at 185, and this might be due to the low volume of the cleans.

I still feel my back rounding on the deadlifts and will really focus on flexibility.

The higher volume on the pullups helped out the weighted pullups some and got a few sets with a 25 lb plate around me.

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

Blob 35 lifts
X 6



Week 11
Day 2 - 12/9/10
Clean - 1RM: 228 lbs
135 lbs x 3 reps x 1 sets @ 6 RPE - 59% of 1RM
165 lbs x 2 reps x 1 sets @ 7 RPE - 72% of 1RM
185 lbs x 2 reps x 1 sets @ 7.5 RPE - 81% of 1RM
205 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM

Push Press - 1RM: 218 lbs
135 lbs x 3 reps x 1 sets @ 6.5 RPE - 62% of 1RM
165 lbs x 3 reps x 1 sets @ 8 RPE - 76% of 1RM
185 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

3 inch Deficit Deadlift - 1RM: 331 lbs
185 lbs x 6 reps x 1 sets @ 6.5 RPE - 56% of 1RM
225 lbs x 6 reps x 1 sets @ 7 RPE - 68% of 1RM

Pullups - 1RM: 294 lbs
250 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
250 lbs x 3 reps x 1 sets @ 9.5 RPE - 85% of 1RM
250 lbs x 3 reps x 1 sets @ 10 RPE - 85% of 1RM
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Old 12-11-2010, 05:11 AM   #27
Eduardo Chile
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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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Old 12-12-2010, 11:08 AM   #28
Eduardo Chile
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Posts: 503
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TRAC: Stress High-7/Sym/CNS Average-4/Adaptive Reserve Poor-3

TRAC has gone from bad to worse. I haven't had a good night's rest in over a week now. Took it easy today.

I feel strong in the deadlifts but my back is still rounding. I need to fix this pronto.

I need to address the force curve issue with the press. 165 should have been a 9 if it was. I'll do more intensity with the press.

The ATG squats were easy and flexibility must have improved over the five weeks because I can go butt to calves easily now.

Coc Grippers - Set and Close
Trainer - X 10
#1 - X 8
# 2 - X 4, X 3, X 3, X 3

Blob 35 Lifts
X 5, X 5, X 5


Week 11
Day 4 - 12/11/10
Deadlift - 1RM: 434 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 - 63% of 1RM
325 lbs x 3 reps x 1 sets @ 7.5 RPE - 75% of 1RM
360 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM

Press - 1RM: 183 lbs
95 lbs x 6 reps x 1 sets @ 5.5 RPE - 52% of 1RM
125 lbs x 5 reps x 1 sets @ 7 RPE - 68% of 1RM
145 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
165 lbs x 3 reps x 1 sets @ 10 RPE - 90% of 1RM

ATG Squat - 1RM: 331 lbs
185 lbs x 6 reps x 1 sets @ 6 RPE - 56% of 1RM
225 lbs x 6 reps x 1 sets @ 7 RPE - 68% of 1RM

Dynamic Row - 1RM: 281 lbs
205 lbs x 6 reps x 1 sets @ 8.5 RPE - 73% of 1RM
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Old 12-19-2010, 03:34 PM   #29
Eduardo Chile
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Posts: 503
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TRAC: Stress High-4/Sym/CNS Good-5/Adaptive Reserve Average-5

I seem to not be able to translate my reps on the squats into good doubles and singles. I may need more work in the intensity zone.

The same applied with my bench, but I can't complain too much because they are PR's for doubles.

I also did no gi bjj, and got in two 7 minute matches and tried to work at a descent pace.

I'm going to try to get on it next week, this week is hectic.


Week 12
Day 1 - 12/14/10
Low Bar Squat - 1RM: 384 lbs
225 lbs x 4 reps x 1 sets @ 6 RPE - 59% of 1RM
275 lbs x 3 reps x 1 sets @ 6.5 RPE - 72% of 1RM
315 lbs x 2 reps x 1 sets @ 7.5 RPE - 82% of 1RM
350 lbs x 2 reps x 1 sets @ 9 RPE - 91% of 1RM
365 lbs x 2 reps x 1 sets @ 10 RPE - 95% of 1RM

Bench - 1RM: 268 lbs
140 lbs x 7 reps x 1 sets @ 5 RPE - 52% of 1RM
185 lbs x 4 reps x 1 sets @ 6.5 RPE - 69% of 1RM
225 lbs x 2 reps x 1 sets @ 8.5 RPE - 84% of 1RM
255 lbs x 2 reps x 1 sets @ 10 RPE - 95% of 1RM

Good Morning - 1RM: 263 lbs
200 lbs x 5 reps x 1 sets @ 8.5 RPE - 76% of 1RM
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Old 12-19-2010, 03:55 PM   #30
Eduardo Chile
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Posts: 503
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I went to bjj on 12/17/2010 and went over techniques that would be on the belt test. I'm going out for my purple belt, and I hope I can train more next year.

Practiced some techniques some standing and lots of guard sweeps and passes. I feel a bit nervous about it, but when I was practicing I realized I do know quite a bit of moves and positions from over the years.

Thanks Derek for the help!
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