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Old 02-01-2012, 06:55 PM   #411
Eduardo Chile
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Join Date: Sep 2010
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Squats keep improving and the pin squats have paid off. You can see I am able to generate force at the sticking point very well now. I could do better with some more speed into the descent, but that will come with time. 430 for a double is definitely a PR.

The 5 ct pause bench was not as strong I would have expected. It was hard to get tight and to hold my breath for that long.

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

Week 71
Day 1 - 1/30/12
Low Bar Squat w/Belt - 1RM: 462 lbs
245 lbs x 4 reps x 1 sets @ 5 RPE - 53% of 1RM
285 lbs x 3 reps x 1 sets @ 5.5 RPE - 62% of 1RM
320 lbs x 2 reps x 1 sets @ 6.5 RPE - 69% of 1RM
360 lbs x 2 reps x 1 sets @ 7 RPE - 78% of 1RM
395 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM
430 lbs x 2 reps x 1 sets @ 9.5 RPE - 93% of 1RM
405 lbs x 2 reps x 1 sets @ 10 RPE - 88% of 1RM

5 ct Pause Bench - 1RM: 247 lbs
135 lbs x 3 reps x 1 sets @ 5 RPE - 55% of 1RM
165 lbs x 2 reps x 1 sets @ 5.5 RPE - 67% of 1RM
190 lbs x 1 reps x 1 sets @ 6 RPE - 77% of 1RM
210 lbs x 1 reps x 1 sets @ 6.5 RPE - 85% of 1RM
230 lbs X 1 reps x 1 sets @ 8.5RPE - 93% of 1RM
235 lbs X 1 reps x 1 sets @ 9 RPE - 95% of 1RM
225 lbs X 1 reps x 1 sets @ 9 RPE - 91% of 1RM

Close Grip Bench - 1RM: 240 lbs
135 lbs x 5 reps x 1 sets @ 5 RPE 56% of 1RM
185 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
175 lbs x 5 reps x 1 sets @ 9 RPE - 73% of 1RM
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Old 02-03-2012, 04:12 PM   #412
Eduardo Chile
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These deadlifts were not good. I keep looking at how tight my back is on the SLDL and I must be missing something at times. Ill have to keep hammering at it. Hope that seminar is somewhere I can go to this year.

1 Board was definitely a conservative 9, and you can see my poor form on the first rep. I took it for granted.

SSB GMs are just a tough movement.

Gi BJJ

I went after it at times and I pulled off some nice sweeps and submissions. I did need to work on the defense to the knee through pass when Im in half guard though.

http://www.youtube.com/watch?v=efrdflP0hwA

Week 71

Day 2 - 1/31/11

Deadlift w/Belt- 1RM: 528 lbs

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

315 lbs x 3 reps x 1 sets @ 5.5 RPE - 60% of 1RM

365 lbs x 2 reps x 1 sets @ 6 RPE - 69% of 1RM

405 lbs x 2 reps x 1 sets @ 6.5 RPE - 77% of 1RM

445 lbs x 2 reps x 1 sets @ 7.5 RPE - 84% of 1RM

475 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM

455 lbs x 2 reps x 1 sets @ 9 RPE - 86% of 1RM



1 Board Bench - 1RM: 282 lbs

145 lbs x 3 reps x 1 sets @ 5 RPE - 51% of 1RM

175 lbs x 3 reps x 1 sets @ 5.5 RPE - 62% of 1RM

205 lbs x 3 reps x 1 sets @ 7 RPE - 73% of 1RM

225 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM

240 lbs x 1 reps x 1 sets @ 9 RPE - 85% of 1RM



SSB Good Morning - 1RM: 227 lbs

135 lbs x 5 reps x 1 sets @ 5.5 RPE - 59% of 1RM

155 lbs x 5 reps x 1 sets @ 6.5 RPE - 68% of 1RM

175 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
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Old 02-07-2012, 05:10 AM   #413
Eduardo Chile
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SSB squats felt pretty good on this day. 290 X 5 is a PR and I think it was a conservative 9 for me.

DB Bench was nowhere near as wobbly as the last time I did it.

Kettlebell Swings
16 kg X 15, 24 kg X 10

Hammer Curl
18 lbs X 3 X 10

Peterson Stepups
5 board X 2 X 15

Side Lying External Rotation
8 lbs X 3 X 10

Pendlay Rows Bench Grip
135 X 6 @ 7, 155 X 2 X 6 @ 8

Scap Pushups
2 X 20

Ab Wheel w/pause
2 X 10

Coc
T X 10
1 X 8
1.5 X 3
2 X 2, X 2
2.5 Hold 2 X 5 seconds

http://www.youtube.com/watch?v=EJNw57d1Ljc

Week 71
Day 3 - 2/1/12
SSB Squat - 1RM: 377 lbs
185 lbs x 5 reps x 1 sets @ 5.5 RPE - 49% of 1RM
225 lbs x 5 reps x 1 sets @ 6 RPE - 60% of 1RM
265 lbs x 5 reps x 1 sets @ 7.5 RPE - 70% of 1RM
290 lbs x 5 reps x 1 sets @ 9 RPE - 67% of 1RM

DB Military - 1RM: 65 lbs
38 lbs x 6 reps x 1 sets @ 7.5 RPE - 59% of 1RM
48 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
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Old 02-08-2012, 06:41 AM   #414
Eduardo Chile
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The bench was an improvement over the past couple of weeks. I think I was trying to over do the shoulder depression and I should just let them retract at a more natural angle. It made it easier to get "tight."

I had some of the best reps Ive ever had on the pause deadlifts, and I usually am unable to get this many fatigue sets. I think next week I should be able to make a descent jump in weight. I think the best form was on the second rep of the fatigue set, I found a new level of tightness for myself.

I tried a new exercise, bench grip military. It was a bit awkward at first but it ended up being quite close to my weight in the regular press. Ill definitely give these a shot again.

http://www.youtube.com/watch?v=9MK_xUEC1nM

Week 71

Day 4 - 2/2/12

Competition Raw Bench - 1RM: 266 lbs

140 lbs x 4 reps x 1 sets @ 5 RPE - 53% of 1RM

175 lbs x 3 reps x 1 sets @ 5.5 RPE - 66% of 1RM

195 lbs x 2 reps x 1 sets @ 6 RPE - 73% of 1RM

215 lbs x 2 reps x 1 sets @ 7.5 RPE - 81% of 1RM

232.5 lbs x 2 reps x 1 sets @ 8 RPE - 87% of 1RM

247.5 lbs x 2 reps x 1 sets @ 9.5 RPE - 93% of 1RM

235 lbs x 2 reps x 1 sets @ 9 RPE - 88% of 1RM



3 ct Pause Deadlift - 1RM: 429 lbs

225 lbs x 3 reps x 1 sets @ 5 RPE - 52% of 1RM

275 lbs x 3 reps x 1 sets @ 6 RPE - 64% of 1RM

315 lbs x 3 reps x 1 sets @ 7 RPE - 73% of 1RM

345 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM

365 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

345 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM

345 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM

345 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM



Bench Grip Press - 1RM: 169 lbs

100 lbs x 5 reps x 1 sets @ 6 RPE - 59% of 1RM

115 lbs x 5 reps x 1 sets @ 7 RPE - 68% of 1RM

130 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM

125 lbs x 5 reps x 1 sets @ 9 RPE - 74% of 1RM
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Old 02-08-2012, 07:06 AM   #415
Eduardo Chile
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I had to run a bunch of errands before this workout and it definitely affected me. Plus, pause squats I find very difficult. Still I was happy to get in what I could and some work is better than none.

I thought I did very poorly on the bench, but then looking at the video I saw the chains didnt deload much, and I likely still had about 225 at the bottom of the lift and 240ish at the top. I might double fold or just put more on the ground and it doesnt matter as long as Im consistent.

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

Week 71

Day 5 - 2/3/12

3 ct Pause Low Bar Squat - 1RM: 382 lbs

225 lbs x 3 reps x 1 sets @ 5 RPE - 59% of 1RM

275 lbs x 3 reps x 1 sets @ 6.5 RPE - 72% of 1RM

305 lbs x 3 reps x 1 sets @ 7 RPE - 80% of 1RM

325 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM



Bench +40c - 1RM: 235 lbs

135 lbs x 3 reps x 1 sets @ 5 RPE - 57% of 1RM

165 lbs x 3 reps x 1 sets @ 6.5 RPE - 70% of 1RM

185 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM

200 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
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Old 02-08-2012, 07:40 AM   #416
Derek Simonds
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I am hitting the first class tonight if you are around.
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 02-09-2012, 06:54 AM   #417
Eduardo Chile
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Join Date: Sep 2010
Posts: 503
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I'll be there Saturday.

I think I'm showing a few signs of overtraining/overreaching, plus I seem to be coming down with a cold. Still, it is rather fun to push my body this hard. I'm going to tone it down a bit this week since my meet is in less than two weeks.

Squats were good and bad. Good in the sense that I could have done 412.5 if I had maintained my grooved. I was not as focused as I should have been. But, with 395 on the second rep I got out of the groove and then corrected it on the third. This is the first workout in a long time where this has happened to me, so I'm not worried about it.

The bench is showing signs of life, so I'll leave it at that.

Neutral Grip Pullups
BW X 3 X 5

Coc
T- X 8
1 - X 6
1.5 - X 5
2 - X 1, X 2, X 2

http://www.youtube.com/watch?v=ZjT_lxzR6jw

Week 72

Day 1 - 2/6/12

Low Bar Squat w/Belt - 1RM: 458 lbs

245 lbs x 3 reps x 1 sets @ 5 RPE - 54% of 1RM

285 lbs x 3 reps x 1 sets @ 6 RPE - 62% of 1RM

320 lbs x 3 reps x 1 sets @ 7 RPE - 70% of 1RM

355 lbs x 3 reps x 1 sets @ 7.5 RPE - 78% of 1RM

385 lbs x 3 reps x 1 sets @ 8 RPE - 84% of 1RM

412.5 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM

395 lbs x 3 reps x 1 sets @ 9 RPE - 86% of 1RM



3 ct Pause Bench - 1RM: 268 lbs

135 lbs x 3 reps x 1 sets @ 5 RPE - 50% of 1RM

165 lbs x 3 reps x 1 sets @ 5.5 RPE - 62% of 1RM

190 lbs x 3 reps x 1 sets @ 6.5 RPE - 71% of 1RM

210 lbs x 3 reps x 1 sets @ 7.5 RPE - 79% of 1RM

227.5 lbs X 3 reps x 1 sets @ 9 RPE - 85% of 1RM

215 lbs X 3 reps x 1 sets @ 9.5 RPE - 80% of 1RM



Close Grip Bench - 1RM: 243 lbs

135 lbs x 6 reps x 1 sets @ 6 RPE 56% of 1RM

165 lbs x 6 reps x 1 sets @ 7.5 RPE 68% of 1RM

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

170 lbs x 6 reps x 1 sets @ 9 RPE - 70% of 1RM
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Old 02-14-2012, 02:13 PM   #418
Eduardo Chile
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I am getting the idea of getting tighter on the deadlifts, but I need to do much better in time. I missed the last rep due to a bad setup, live and learn

1 Board went ok.

Still feel tired and am lacking "pop." I'll see how it goes with more rest.

Gi BJJ

Grappled three matches and went after some sweeps and subs.

http://www.youtube.com/watch?v=8x3rj2YqL_o

Week 71

Day 2 - 2/7/12

Deadlift w/Belt- 1RM: 527 lbs

285 lbs x 3 reps x 1 sets @ 5 RPE - 54% of 1RM

325 lbs x 3 reps x 1 sets @ 5.5 RPE - 62% of 1RM

370 lbs x 3 reps x 1 sets @ 6 RPE - 70% of 1RM

415 lbs x 3 reps x 1 sets @ 7 RPE - 79% of 1RM

450 lbs x 3 reps x 1 sets @ 8 RPE - 85% of 1RM

485 lbs x 3 reps x 1 sets @ 11 RPE - 92% of 1RM



1 Board Bench - 1RM: 278 lbs

145 lbs x 3 reps x 1 sets @ 5 RPE - 52% of 1RM

175 lbs x 3 reps x 1 sets @ 5.5 RPE - 63% of 1RM

200 lbs x 3 reps x 1 sets @ 6.5 RPE - 72% of 1RM

225 lbs x 3 reps x 1 sets @ 8 RPE - 81% of 1RM

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



Good Morning - 1RM: 253 lbs

135 lbs x 6 reps x 1 sets @ 5 RPE - 53% of 1RM

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

185 lbs x 6 reps x 1 sets @ 8.5 RPE - 73% of 1RM
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Old 02-15-2012, 11:11 AM   #419
Derek Simonds
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Location: Deland, FL
Posts: 4,231
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Hey brother. I will be at the academy Friday night but not Saturday this week. I am looking forward to hooking up and hearing about how you are doing.
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 02-16-2012, 07:09 AM   #420
Eduardo Chile
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Join Date: Sep 2010
Posts: 503
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I have my meet this weekend so no training for me. I'll be there next Tuesday.

2/8

Kettlebell Swings

16 kg X 15, 24 kg X 10

GHR

X 6

Hammer Curl

18 lbs X 2 X 10

Peterson Stepups

6 board X 2 X 15

Side Lying External Rotation

8 lbs X 3 X 10

Pendlay Rows Bench Grip

135 X 8 @ 7, 155 X 2 X 8 @ 8

Scap Pushups

2 X 20

Ab Wheel w/pause

2 X 10
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