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Old 01-22-2012, 07:09 AM   #401
Eduardo Chile
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Pin squats felt good and 335 X 4 ended up being a conservative 9. Next week I will push it up. I seem to fatigue quickly on the squats though and hit my fatigue in one set.

The bench went horribly working up to the initial set. I figured I should be able to get at least 230 for 4 at a 9. Then the first set of the fatigue went bad too. I started the second fatigue set and found myself not being tight on the setup. I literally tried to drive my heels as hard as I could into the ground and it really made a big difference. On the next two sets the set up out of the rack felt better and so did the reps. I need to be tighter and more aggressive on the bench.

The lunges were just flat out tough to hold in the hands. I might do these with straps next time.

http://www.youtube.com/watch?v=LCTSNl8Yauc

Week 69
Day 5 - 1/20/12
Pin Low Bar Squat - 1RM: 419 lbs
225 lbs x 4 reps x 1 sets @ 5.5 RPE - 54% of 1RM
275 lbs x 4 reps x 1 sets @ 6.5 RPE - 66% of 1RM
305 lbs x 4 reps x 1 sets @ 7.5 RPE - 73% of 1RM
335 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
320 lbs x 4 reps x 1 sets @ 9 RPE - 76% of 1RM

Bench touch and go - 1RM: 281 lbs
135 lbs x 5 reps x 1 sets @ 5 RPE - 48% of 1RM
175 lbs x 4 reps x 1 sets @ 6.5 RPE - 62% of 1RM
200 lbs x 4 reps x 1 sets @ 7.5 RPE - 71% of 1RM
215 lbs X 4 reps x 1 sets @ 8 RPE - 76% of 1RM
225 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
210 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM
210 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM
210 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM
210 lbs x 4 reps x 1 sets @ 9 RPE - 75% of 1RM

DB Lunges - 1RM: 101 lbs
60 lbs x 6 reps x 1 sets @ 7 RPE - 59% of 1RM
75 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
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Old 01-22-2012, 07:52 AM   #402
Derek Simonds
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Good seeing you yesterday brother. Even better was hearing Chris tell the story of you using your strength on him just once. That was awesome.
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Old 01-23-2012, 07:23 AM   #403
Eduardo Chile
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Haha, yea it was funny to use it. I usually try and just use technique. I think if I really went for kimuras and keylocks I would get them most of the time.

The hardest part about this day was getting into the gym. It seems with the frequent training the mental part is the most difficult. Once I got into the gym I was fine.

Stiff Leg Deadlifts definitely help get you in the right starting position and they gave my hamstrings a good stretch.

DB Bench for reps always delivers a good pump.

Hammer Curl
20.5 lbx X 2 X 10, 23 lbs X 10

Peterson Stepups
5 board X 3 X 15

Scap Pushups
3 X 20

Pendlay Row - Bench Grip
135 lbs X 3 X 8

Side Lying External Rotation
8 lbs X 10, 10.5 lbs X 2 X 10

Ab Wheel with a pause
3 X 10

Gi BJJ
It was open mat, and I grappled three matches, but one was very light. Gas started to go since the third one was rather long.

http://www.youtube.com/watch?v=m8qs_vO6Wcs

Week 69

Day 3 - 1/18/11

SLDL - 1RM: 430 lbs

225 lbs x 8 reps x 1 sets @ 5 RPE - 52% of 1RM

275 lbs x 8 reps x 1 sets @ 7.5 RPE - 64% of 1RM

305 lbs x 7 reps x 1 sets @ 9 RPE - 71% of 1RM



DB Bench - 1RM: 98 lbs

48 lbs x 10 reps x 1 sets @ 6.5 RPE - 55% of 1RM

58 lbs x 10 reps x 1 sets @ 8 RPE - 63% of 1RM

63 lbs x 10 reps x 1 sets @ 9 RPE - 63% of 1RM
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Old 01-24-2012, 04:14 AM   #404
Eduardo Chile
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I feel like I needed to push up my intensity on everything, especially squats. I need to get after some PR’s. So, I hit a 3RM PR even though I didn’t hit the RPE I wanted. I want to hit 415 for a triple in a couple of weeks.

Bench is still a work in progress, but I felt better in the fatigue sets again. I used my legs to really drive the bar up versus just trying to stay tight.

Pullups
BW (198) +10 X 4 X 5

COC
T- X 10
1 – X 6
1.5 – X 5
#2 – X 2, X 3
2.5 – L – X 0, R X 2 x 1 (video)
Shaved 2.5 hold – 5 seconds
Shaved 1 hold – 10 seconds

Stretching and lacrosse ball.

http://www.youtube.com/watch?v=IYHmjuT2cG8

Week 70
Day 1 - 1/23/12
Low Bar Squat w/Belt - 1RM: 466 lbs
245 lbs x 3 reps x 1 sets @ 5.5 RPE - 53% of 1RM
285 lbs x 3 reps x 1 sets @ 6 RPE - 61% of 1RM
320 lbs x 3 reps x 1 sets @ 6.5 RPE - 69% of 1RM
355 lbs x 3 reps x 1 sets @ 7.5 RPE - 76% of 1RM
385 lbs x 3 reps x 1 sets @ 8 RPE - 83% of 1RM
410 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM
385 lbs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM

3 ct Pause Bench - 1RM: 259 lbs
135 lbs x 4 reps x 1 sets @ 5 RPE - 52% of 1RM
165 lbs x 4 reps x 1 sets @ 5.5 RPE - 64% of 1RM
185 lbs x 4 reps x 1 sets @ 6.5 RPE - 71% of 1RM
200 lbs x 4 reps x 1 sets @ 7.5 RPE - 77% of 1RM
215 lbs X 4 reps x 1 sets @ 9.5 RPE - 83% of 1RM
202.5 lbs x 4 reps x 1 sets @ 8.5 RPE - 78% of 1RM
202.5 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

DB Extensions - 1RM: 45 lbs
28 lbs x 8 reps x 1 sets @ 7.5 RPE - 62% of 1RM
28 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
28 lbs x 8 reps x 1 sets @ 8.5 RPE - 62% of 1RM
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Old 01-26-2012, 09:39 AM   #405
Eduardo Chile
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Deadlifts started off slow, but then I got better as the session went on. 470 was a 9.5 due to not getting in a good start position. I didn't dip down as low as usual. I was fatigued from squats the day before, so I feel my deadlift is about to make a jump.

Bench was a success even though my numbers were horrible. On the fatigue set I really retracted my shoulder blades and it made the biggest difference. I'll see how it goes when I do my comp bench work Thursday.

I'm getting more comfortable with the good mornings, and I might start to slowly increase the weight.

Gi BJJ

Rolled three matches and hit some good submissions and sweeps. Also did some specific training from double unders in the guard.

http://www.youtube.com/watch?v=QRAXmHCI2uc

Week 70

Day 2 - 1/24/11

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 @ 6.5 RPE - 68% of 1RM

405 lbs x 3 reps x 1 sets @ 7.5 RPE - 76% of 1RM

455 lbs x 3 reps x 1 sets @ 8.5 RPE - 85% of 1RM

470 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM

445 lbs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM



2 Board Bench - 1RM: 278 lbs

160 lbs x 4 reps x 1 sets @ 5 RPE - 58% of 1RM

190 lbs x 4 reps x 1 sets @ 6 RPE - 68% of 1RM

215 lbs x 4 reps x 1 sets @ 7 RPE - 77% of 1RM

235 lbs x 4 reps x 1 sets @ 8 RPE - 85% of 1RM

250 lbs x 4 reps x 1 sets @ 9 RPE - 90% of 1RM

235 lbs x 4 reps x 1 sets @ 8.5 RPE - 85% of 1RM



Good Morning - 1RM: 250 lbs

135 lbs x 6 reps x 1 sets @ 5.5 RPE - 54% of 1RM

160 lbs x 6 reps x 1 sets @ 6.5 RPE - 64% of 1RM

185 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
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Old 01-27-2012, 08:07 AM   #406
Eduardo Chile
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Posts: 503
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This is day three in a row for me. I was feeling pretty sore this day, so how do I fix this? More SSB work.

SSB Squats went better this week. They really irritated my elbow and bicep tendon though. I think it's due to me pulling the bar down on the way up.

DB Military were really wobbling all over the place. Seems like it should be a good exercise for me.

I cut down on the Extra work to help out my left elbow and shoulder.
Hammer Curl
8 lbx X 2 X 20
Side Lying External Rotation
8 lbs X 2 X 15, 13 lbs X 10, 10.5 lbs X 10

http://www.youtube.com/watch?v=2F0BZhSX-X0

Week 70

Day 3 - 1/25/11

SSB Squat - 1RM: 372 lbs

175 lbs x 6 reps x 1 sets @ 5 RPE - 47% of 1RM

225 lbs x 6 reps x 1 sets @ 6.5 RPE - 61% of 1RM

255 lbs x 6 reps x 1 sets @ 7 RPE - 69% of 1RM

275 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM



DB Military - 1RM: 65 lbs

38 lbs x 8 reps x 1 sets @ 7 RPE - 58% of 1RM

43 lbs x 8 reps x 1 sets @ 8 RPE - 66% of 1RM

43 lbs x 8 reps x 1 sets @ 9 RPE - 66% of 1RM
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Old 01-27-2012, 09:07 PM   #407
Eduardo Chile
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This bench setup feels way better, but I need to get better at holding my pauses and holding the weight to get the start command.

Deadlift improved from last week in this exercise and the fatigue set felt the best.

Press went up from last week too.

http://www.youtube.com/watch?v=6TBYqQnfvcA

Week 70
Day 4 - 1/26/12
Competition Raw Bench - 1RM: 276 lbs
135 lbs x 5 reps x 1 sets @ 5 RPE - 49% of 1RM
165 lbs x 3 reps x 1 sets @ 5.5 RPE - 60% of 1RM
185 lbs x 3 reps x 1 sets @ 6 RPE - 67% of 1RM
205 lbs x 3 reps x 1 sets @ 7 RPE - 74% of 1RM
220 lbs X 3 reps x 1 sets @ 8 RPE - 80% of 1RM
235 lbs X 3 reps x 1 sets @ 9 RPE - 85% of 1RM
225 lbs X 3 reps x 1 sets @ 9 RPE - 81% of 1RM

1 inch Deficit 3 ct Pause Deadlift - 1RM: 431 lbs
225 lbs x 4 reps x 1 sets @ 5.5 RPE - 52% of 1RM
275 lbs x 4 reps x 1 sets @ 6.5 RPE - 64% of 1RM
315 lbs x 4 reps x 1 sets @ 7.5 RPE - 73% of 1RM
345 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
330 lbs x 4 reps x 1 sets @ 8.5 RPE - 77% 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 RPE - 66% of 1RM
135 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
127.5 lbs x 6 reps x 1 sets @ 9 RPE - 70% of 1RM
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Old 01-31-2012, 06:57 AM   #408
Eduardo Chile
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Pin squats improved from last week. I really like this exercise and I will likely include it in when I need to get stronger out of the bottom. Form feels best when looking down.

Bench did not go how I wanted, but the fatigue set felt great form wise. I feel my form is almost there, just need to keep working it.

Press went up from last week too.

http://www.youtube.com/watch?v=FC7yumQDvgA

Week 70

Day 5 - 1/27/12

Pin Low Bar Squat - 1RM: 431 lbs

225 lbs x 4 reps x 1 sets @ 5 RPE - 52% of 1RM

275 lbs x 4 reps x 1 sets @ 6.5 RPE - 64% of 1RM

305 lbs x 4 reps x 1 sets @ 7 RPE - 71% of 1RM

325 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM

345 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM

325 lbs x 4 reps x 1 sets @ 9 RPE - 75% of 1RM



Bench touch and go - 1RM: 271 lbs

145 lbs x 4 reps x 1 sets @ 5 RPE - 54% of 1RM

175 lbs x 4 reps x 1 sets @ 6 RPE - 65% of 1RM

200 lbs x 4 reps x 1 sets @ 7 RPE - 74% of 1RM

220 lbs x 4 reps x 1 sets @ 9 RPE - 81% of 1RM

230 lbs X 4 reps x 1 sets @ 10 RPE - 85% of 1RM

220 lbs X 4 reps x 1 sets @ 9.5 RPE - 81% of 1RM



DB Lunges - 1RM: 108 lbs

45 lbs x 6 reps x 1 sets @ 5 RPE - 42% of 1RM

65 lbs x 6 reps x 1 sets @ 7 RPE - 60% of 1RM

80 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
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Old 02-01-2012, 09:39 AM   #409
Eduardo Chile
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Stiff Legged Deadlifts improved from last week. I feel it in the hamstrings, that's for sure.

DB Bench went up too. I had a tight good feeling in my upper body.
http://www.youtube.com/watch?v=bDBYWJSLfOk

Week 70

Day 6 - 1/28/12

SLDL - 1RM: 444 lbs

225 lbs x 7 reps x 1 sets @ 5 RPE - 51% of 1RM

275 lbs x 7 reps x 1 sets @ 6 RPE - 62% of 1RM

295 lbs x 7 reps x 1 sets @ 7.5 RPE - 67% of 1RM

315 lbs x 7 reps x 1 sets @ 9 RPE - 71% of 1RM


DB Bench - 1RM: 107 lbs

48 lbs x 8 reps x 1 sets @ 5 RPE - 45% of 1RM

68 lbs x 8 reps x 1 sets @ 8 RPE - 63% of 1RM

73 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
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Old 02-01-2012, 05:34 PM   #410
Eduardo Chile
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1/29

Foam Roll

The Stick

Internal/External Shoulder Stretching

Thoracic Stretching

Hammer Curls 8 lbs - 3 X 10

Side Lying External Rotation - 2 X 10

Peterson Stepups - 5 board X 2 X 10
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