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Old 11-21-2011, 06:06 AM   #341
Derek Simonds
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That was awesome. I got called away in the middle of your squat and just came back in time to see the finish.
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Old 11-21-2011, 07:16 PM   #342
Eduardo Chile
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Thanks Derek, I'll let you know what I'm planning next.

Squats are continuing to go in the right direction. I am going to deep for my liking on some reps, so I going to set the pins up with my pvc pipe wrapped around it to let me know if I am. You can see the first rep is way faster than the second.

I thought I was going to be able to go higher on the bench, but I knew going above 240 would have resulted in me over shooting my RPE.

Deadhang Pullups
BW 4 X 3

Grip
Trainer - X 10
#2 - X 1
1.5 - 3 X 5

BW: 203.0

TRAC
Stress: 0
Parasympathetic
CNS: 7
Adaptive: 7

http://www.youtube.com/watch?v=FiOV_q7jHLU

Week 61

Day 1 - 11/21/11

Low Bar Squat w/Belt - 1RM: 450 lbs
225 lbs x 3 reps x 1 sets @ 5 RPE - 50% of 1RM
275 lbs x 3 reps x 1 sets @ 5.5 RPE - 61% of 1RM
315 lbs x 2 reps x 1 sets @ 6.5 RPE - 70% of 1RM
350 lbs x 2 reps x 1 sets @ 7 RPE - 78% of 1RM
380 lbs x 2 reps x 1 sets @ 8 RPE - 84% of 1RM
405 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
380 lbs x 2 reps x 1 sets @ 8.5 RPE - 84% of 1RM
Bench touch and go - 1RM: 282 lbs
150 lbs x 4 reps x 1 sets @ 5 RPE - 53% of 1RM
185 lbs x 2 reps x 1 sets @ 6 RPE - 66% of 1RM
215 lbs x 2 reps x 1 sets @ 6.5 RPE - 76% of 1RM
240 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM
230 lbs x 2 reps x 1 sets @ 7.5 RPE - 82% of 1RM
230 lbs x 2 reps x 1 sets @ 8 RPE - 82% of 1RM
230 lbs x 2 reps x 1 sets @ 8.5 RPE - 82% of 1RM
Press - 1RM: 176 lbs
100 lbs x 7 reps x 1 sets @ 6 RPE - 57% of 1RM
125 lbs x 7 reps x 1 sets @ 9 RPE - 71% of 1RM
120 lbs x 7 reps x 1 sets @ 9 RPE - 68% of 1RM
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Old 11-22-2011, 08:15 PM   #343
Eduardo Chile
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Deadlift still needs some work, but this was better than my last test day.

Felt nice and tight on the 225 set. I hope to repeat this tomorrow on the competition bench. I moved Day 3 to Weds due to the Thanksgiving holiday.

Boy, did I turn red during the GM's.

Gi BJJ

Worked on the no hands guard drill and the one hand pass. I was trying to not put my feet on the ground, and did not have much success doing so.

Practiced a neat sweep from half guard, and I'll need to practice it some more.

Rolled two matches and just wasn't feeling it.

Practiced moves after class.

TRAC
Stress: 8
Balanced
CNS: 7
Adaptive: 6

http://www.youtube.com/watch?v=Q06C6kQDT1M

Week 61

Day 2 - 11/22/11

Deadlift w/Belt - 1RM: 533 lbs
275 lbs x 2 reps x 1 sets @ 5 RPE - 52% of 1RM
315 lbs x 2 reps x 1 sets @ 5.5 RPE - 59% of 1RM
365 lbs x 2 reps x 1 sets @ 6.5 RPE - 68% of 1RM
405 lbs x 2 reps x 1 sets @ 7 RPE - 76% of 1RM
455 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM
480 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
455 lbs x 2 reps x 1 sets @ 8.5 RPE - 85% of 1RM
455 lbs x 2 reps x 1 sets @ 9 RPE - 85% of 1RM
1 Board Bench +90mm - 1RM: 281 lbs
135 lbs x 4 reps x 1 sets @ 5 RPE - 48% of 1RM
175 lbs x 4 reps x 1 sets @ 6 RPE - 62% of 1RM
200 lbs x 4 reps x 1 sets @ 7.5 RPE - 71% of 1RM
225 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
Seated Zercher Good Morning - 1RM: 318 lbs
175 lbs x 5 reps x 1 sets @ 5.5 RPE - 55% of 1RM
215 lbs x 5 reps x 1 sets @ 7 RPE - 68% of 1RM
245 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
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Old 11-27-2011, 05:51 PM   #344
Eduardo Chile
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This was not a good day for me. I'm not sure if it was going straight three days in a row or the low calories three days in a row, but it was not a good showing. I got the workout done, which I guess counts for something.

Depth Jumps 12" - 2 X 5
Explosive Pushups - 2 X 5

I think I'm going to do one more session of these plyos before the meet. That will give me about 10 days break.

Week 61

Day 3 - 11/23/11

Compeition Raw Bench - 1RM: 250 lbs
135 lbs x 5 reps x 1 sets @ 5 RPE - 54% of 1RM
175 lbs x 3 reps x 1 sets @ 6 RPE - 70% of 1RM
205 lbs x 2 reps x 1 sets @ 6.5 RPE - 82% of 1RM
230 lbs x 2 reps x 1 sets @ 7.5 RPE - 92% of 1RM
245 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM
230 lbs x 1 reps x 1 sets @ 9 RPE - 92% of 1RM
Deadlift +mini - 1RM: 453 lbs
225 lbs x 4 reps x 1 sets @ 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 - 70% of 1RM
355 lbs x 4 reps x 1 sets @ 8 RPE - 78% of 1RM
385 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
3 Board Bench thumb from smooth - 1RM: 264 lbs
155 lbs x 7 reps x 1 sets @ 5.5 RPE - 59% of 1RM
185 lbs x 7 reps x 1 sets @ 8.5 RPE - 70% of 1RM
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Old 11-27-2011, 05:52 PM   #345
Eduardo Chile
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After eating a bunch of food for a few days I felt way stronger.


The pause squats felt strong and I would say it was an easy 10. I felt it come together with the hip and shoulder rise.


This was conservative on the bench due to no safety pins at the gym in Miami, and to my poor showing last workout. So, it seems the other session was an off day.


The rows got stronger with each set.


Week 61

Day 4 - 11/26/11

3 ct Pause Low Bar Squat - 1RM: 406 lbs

225 lbs x 5 reps x 1 sets @ 5 RPE - 55% of 1RM
275 lbs x 5 reps x 1 sets @ 6.5 RPE - 68% of 1RM
305 lbs x 5 reps x 1 sets @ 8.5 RPE - 75% of 1RM
325 lbs x 5 reps x 1 sets @ 10 RPE - 80% of 1RM

Bench touch and go - 1RM: 281 lbs

145 lbs x 5 reps x 1 sets @ 5 RPE - 52% of 1RM
175 lbs x 4 reps x 1 sets @ 6.5 RPE - 62% of 1RM
205 lbs x 4 reps x 1 sets @ 7.5 RPE - 73% of 1RM
225 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM

Pendlay Rows - 1RM: 246 lbs

135 lbs x 7 reps x 1 sets @ 6 RPE - 55% of 1RM
165 lbs x 7 reps x 1 sets @ 8 RPE - 67% of 1RM
175 lbs x 7 reps x 1 sets @ 9 RPE - 71% of 1RM
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Old 11-28-2011, 06:43 PM   #346
Eduardo Chile
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Squat is getting closer to being a PR. This is my best triple in awhile. I squatted much better as the session went on. 380 was my best set.

On the bench, I noticed I felt very weak if I touched lower towards my belly. But, I also had to go a longer distance. I thought about it after the 220 set and decided to try out regular grip and not the bulldog grip. I traveled less distance and still felt strong off the chest. I figure I had trouble benching 260 twice in a row, no harm in trying this out.

Press is moving back up.

TRAC
Stress: 6
Parasympathetic
CNS: 6
Adaptive: 6

http://www.youtube.com/watch?v=2o7-MA8Eluw

Week 62

Day 1 - 11/28/11

Low Bar Squat w/Belt - 1RM: 465 lbs
225 lbs x 3 reps x 1 sets @ 5 RPE - 48% of 1RM
275 lbs x 3 reps x 1 sets @ 5.5 RPE - 59% of 1RM
315 lbs x 3 reps x 1 sets @ 6.5 RPE - 68% of 1RM
345 lbs x 3 reps x 1 sets @ 7.5 RPE - 74% 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
380 lbs x 3 reps x 1 sets @ 9 RPE - 82% of 1RM
Bench touch and go - 1RM: 283 lbs
145 lbs x 5 reps x 1 sets @ 5 RPE - 51% of 1RM
175 lbs x 3 reps x 1 sets @ 6 RPE - 62% of 1RM
200 lbs x 3 reps x 1 sets @ 7 RPE - 71% of 1RM
220 lbs x 3 reps x 1 sets @ 7.5 RPE - 78% of 1RM
235 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM
225 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM
Press - 1RM: 182 lbs
100 lbs x 6 reps x 1 sets @ 6 RPE - 55% of 1RM
120 lbs x 6 reps x 1 sets @ 7.5 RPE - 66% of 1RM
135 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
125 lbs x 6 reps x 1 sets @ 9 RPE - 69% of 1RM
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Old 11-29-2011, 07:10 PM   #347
Eduardo Chile
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Deadlifts are up and down. Some reps feel pretty tight others feel loose. I did understand taking the slack out of the bar better on the warmup sets though.

The fatigue set felt really good and tight. I felt very stable.

The zerchers were rough after the deadlifts today.

TRAC
Stress: 0
Parasympathetic
CNS: 6
Adaptive: 9

http://www.youtube.com/watch?v=paOF2DpU-fE

Week 62

Day 2 - 11/29/11

Deadlift w/Belt - 1RM: 534 lbs
275 lbs x 3 reps x 1 sets @ 5 RPE - 52% of 1RM
315 lbs x 3 reps x 1 sets @ 5.5 RPE - 59% of 1RM
365 lbs x 3 reps x 1 sets @ 6 RPE - 68% of 1RM
405 lbs x 3 reps x 1 sets @ 7 RPE - 76% of 1RM
445 lbs x 3 reps x 1 sets @ 8 RPE - 83% of 1RM
470 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM
435 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
435 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM
1 Board Bench +90mm - 1RM: 261 lbs
135 lbs x 5 reps x 1 sets @ 5 RPE - 52% of 1RM
175 lbs x 3 reps x 1 sets @ 5.5 RPE - 67% of 1RM
200 lbs x 3 reps x 1 sets @ 7 RPE - 77% of 1RM
220 lbs x 3 reps x 1 sets @ 8 RPE - 84% of 1RM
235 lbs x 3 reps x 1 sets @ 10 RPE - 90% of 1RM
220 lbs x 3 reps x 1 sets @ 9 RPE - 84% of 1RM
Seated Zercher Good Morning - 1RM: 318 lbs
155 lbs x 5 reps x 1 sets @ 5 RPE - 49% of 1RM
200 lbs x 5 reps x 1 sets @ 6.5 RPE - 63% of 1RM
245 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
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Old 11-30-2011, 07:51 PM   #348
Eduardo Chile
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11/30

Foam Roll

The Stick

Spinal Traction

Internal/External Shoulder Rotation

Calf Raises

10 Pushups

5 Jumps

Depth Jumps 12" - 3 X 5

Explosive Pushups - 2 X 5

Side Lying External Roation - 13 lbs - 3 X 10

Ab Wheel - 2 X 10

Scap Pushups - 3 X 20

GHR - 2 X 5

Side Bends - 45 lbs 2 X 10

Lawnmower Rows - 38 X 10, 58 X 10 @ 8.5



Gi BJJ

Practiced some fireman variations.

Did a cool choke from a scissors sweep.

Grappled 4 matches and gas felt good.



TRAC
Stress: 0
Parasympathetic
CNS: 9
Adaptive: 9
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Old 12-01-2011, 04:03 AM   #349
Steve Burke
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Strong sessions, squat seems to be going well.
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Old 12-01-2011, 07:08 PM   #350
Eduardo Chile
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Thanks Steve, hoping to get back and set a PR soon.

Interesting day and I think it leads to having some good momentum. I used my new 1.25 lb plates and I figure they will come in handy on my weaker lifts. Thinking of some way to get an affordable high precision scale too to weight my plates.

The bench felt a little sloppy on the last rep of the initial work set. I wanted to do my last bench workout and feel I had good form so I repeated the weight. Felt better the second time around.

Deadlifts seem to be getting tighter and tighter. The last set is probably one of my best sets in a long time. Ended on a good note.

Deadhang Pullups - BW X 4 X 3

Grip
Coc
T - X 10
#1 - X 5
#2 - X 2
#1.5 - 3 X 5

BW - 201

TRAC
Stress: 1
Sympathetic
CNS: 5
Adaptive: 9

http://www.youtube.com/watch?v=xZ2r8NbSHnc

Week 62

Day 3 - 12/1/11

Compeition Raw Bench - 1RM: 280 lbs
135 lbs x 6 reps x 1 sets @ 5 RPE - 48% of 1RM
175 lbs x 6 reps x 1 sets @ 5.5 RPE - 63% of 1RM
200 lbs x 6 reps x 1 sets @ 6.5 RPE - 71% of 1RM
220 lbs x 3 reps x 1 sets @ 7.5 RPE - 79% of 1RM
232.5 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM
232.5 lbs x 3 reps x 1 sets @ 9.5 RPE - 83% of 1RM
217.5 lbs x 3 reps x 1 sets @ 8.5 RPE - 78% of 1RM
Deadlift +mini - 1RM: 476 lbs
225 lbs x 3 reps x 1 sets @ 5 RPE - 47% of 1RM
275 lbs x 3 reps x 1 sets @ 6 RPE - 58% of 1RM
315 lbs x 3 reps x 1 sets @ 6.5 RPE - 66% of 1RM
365 lbs x 3 reps x 1 sets @ 7.5 RPE - 77% of 1RM
405 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
380 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM
380 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM
3 Board Bench thumb from smooth - 1RM: 291 lbs
155 lbs x 6 reps x 1 sets @ 5.5 RPE - 53% of 1RM
185 lbs x 6 reps x 1 sets @ 7 RPE - 64% of 1RM
215 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
205 lbs x 6 reps x 1 sets @ 9 RPE - 71% of 1RM
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