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Old 02-16-2012, 01:41 PM   #421
Eduardo Chile
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Still a bit sluggish so to speak this workout and I cut out any fatigue after the bench. Bench went ok, and the weights still felt a bit too heavy at the bottom for my liking.

Pause deadlifts were not as crisp as last week, but better than in the past. I was too worried about keeping about "packing the neck." Last session, it just happened by getting tight and not forcing it.

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. I’ll definitely give these a shot again.

http://www.youtube.com/watch?v=1My35r3qR7Y

Week 72

Day 3 - 2/9/12

Competition Raw Bench - 1RM: 264 lbs

145 lbs x 3 reps x 1 sets @ 5 RPE - 55% of 1RM

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

195 lbs x 3 reps x 1 sets @ 6.5 RPE - 74% of 1RM

215 lbs x 3 reps x 1 sets @ 7 RPE - 82% of 1RM

227.5 lbs x 3 reps x 1 sets @ 8 RPE - 86% of 1RM

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

230 lbs x 3 reps x 1 sets @ 10 RPE - 87% of 1RM



3 ct Pause Deadlift - 1RM: 444 lbs

225 lbs x 4 reps x 1 sets @ 5 RPE - 51% of 1RM

275 lbs x 4 reps x 1 sets @ 6 RPE - 62% of 1RM

315 lbs x 4 reps x 1 sets @ 7.5 RPE - 71% of 1RM

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


Bench Grip Press - 1RM: 169 lbs

100 lbs x 6 reps x 1 sets @ 6 RPE - 58% of 1RM

115 lbs x 6 reps x 1 sets @ 7 RPE - 67% of 1RM

127.5 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
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Old 02-17-2012, 01:25 PM   #422
Eduardo Chile
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Still showing signs of hitting a wall, so I cut out the fatigue and the supplemental exercise. Form felt fine and this makes me think I may benefit from more chain work on the squat

Bench was equally tough, and I bet a little more chain work would help me out.

http://www.youtube.com/watch?v=yWYcw-4Ites

Week 72

Day 4 - 2/10/12

Low Bar Squat +60c - 1RM: 383 lbs

225 lbs x 3 reps x 1 sets @ 5.5 RPE - 59% of 1RM

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

315 lbs x 3 reps x 1 sets @ 7.5 RPE - 82% of 1RM

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



Bench +40c - 1RM: 228 lbs

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

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

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

205 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
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Old 02-17-2012, 02:38 PM   #423
Eduardo Chile
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2/11

Gi BJJ

Grappled a few matches, and landed some subs when I got after it. Rolled about 20 minutes and gas was doing well and I am finding myself in mechanically advantageous positions.

Decided on no extra work to help my body out since I already got some GPP done this day.
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Old 02-17-2012, 02:53 PM   #424
Eduardo Chile
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I went into this session feeling better than I did last week. Squats went fine and the speed was good for me at this weight. The weight stayed in a nice groove and I didn't get any forward lean.

Bench felt better and I really noticed a different trying to rip the bar apart.

Deadlift did not go well at all. I'll see how it goes at the meet.

Goals for the meet @ 198: 485/275/565.

http://www.youtube.com/watch?v=bG8vFt5hVGo

Week 73

Day 1 - 2/13/12



Low Bar Squat w/Belt - 1RM: 488 lbs

275 lbs x 3 reps x 1 sets @ 5 RPE - 56% of 1RM

315 lbs x 3 reps x 1 sets @ 6 RPE - 65% of 1RM

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

375 lbs x 3 reps x 1 sets @ 7.5 RPE - 75% of 1RM

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



Competition Raw Bench - 1RM: 275 lbs

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

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

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

205 lbs x 3 reps x 1 sets @ 7 RPE - 75% of 1RM

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



Deadlift w/Belt - 1RM: 517 lbs

285 lbs x 3 reps x 1 sets @ 5 RPE - 55% of 1RM

335 lbs x 3 reps x 1 sets @ 5.5 RPE - 65% of 1RM

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

405 lbs x 3 reps x 1 sets @ 7 RPE - 78% of 1RM

430 lbs x 3 reps x 1 sets @ 7.5 RPE - 83% of 1RM

455 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM
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Old 02-20-2012, 06:29 AM   #425
Eduardo Chile
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Squats felt ok today. Still better than the previous week. Form felt good. I was planning on getting three sets, but felt enough work with 2 sets.

The last set of bench felt great, and I hope to work on replicating that tight feeling.

Deadlifts still felt down, but had good speed with the weight. Hoping the rest is long enough to see some sort of PR.

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


Week 73
Day 2 - 2/15/12
Low Bar Squat w/Belt - 1RM: 486 lbs

245 lbs x 3 reps x 1 sets @ 5 RPE - 50% of 1RM
285 lbs x 3 reps x 1 sets @ 5.5 RPE - 59% of 1RM
315 lbs x 3 reps x 1 sets @ 6 RPE - 65% of 1RM
340 lbs x 3 reps x 1 sets @ 6.5 RPE - 70% of 1RM
340 lbs x 3 reps x 1 sets @ 7 RPE - 70% of 1RM
Competition Raw Bench - 1RM: 275 lbs

140 lbs x 3 reps x 1 sets @ 5 RPE - 51% of 1RM
175 lbs x 3 reps x 1 sets @ 6 RPE - 64% of 1RM
192.5 lbs x 3 reps x 1 sets @ 6.5 RPE - 70% of 1RM
192.5 lbs x 3 reps x 1 sets @ 6.5 RPE - 70% of 1RM
192.5 lbs x 3 reps x 1 sets @ 7 RPE - 70% of 1RM
Deadlift w/Belt - 1RM: 564 lbs

285 lbs x 3 reps x 1 sets @ 5 RPE - 51% of 1RM
325 lbs x 3 reps x 1 sets @ 5.5 RPE - 58% of 1RM
365 lbs x 3 reps x 1 sets @ 6 RPE - 65% of 1RM
395 lbs x 3 reps x 1 sets @ 6.5 RPE - 70% of 1RM
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Old 02-20-2012, 06:57 AM   #426
Eduardo Chile
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This meet was fun and I really enjoyed it since my family came out to see me. You can hear my brother's kids in the background of the video. It was pretty funny as they were waving at me before my attempts and it definitely put a smile on my face.

The first two squats were a bit slower than I wanted, but I figured I trained enough at my weak point that I could still get a PR. I knew 474 was going to be a battle and it delivered. Good thing I had spotters because I'm not too sure I could have racked the bar alone.

The bench continues to be my kryptonite, so I'm thinking I have focus on heavy singles and doubles for a bit.

The deadlift did not feel good going into the meet, but the warmups went ok. So, I decided to keep my opener and it came up just fine. The second attempt didn't go as fast as I wanted, but I still went for a PR and grinded it out. It felt like it took a long time to complete!

Thanks to everyone on the forum for the kind words of encouragement and it really helps me out.

Well, I trained 6 days a week for a good portion of this training cycle and I'm still kicking and managed some PRs. I think I will need to wave the intensity just a bit in order to be able to keep up this style of training and it should lead to some big PRs!

Squat needs more speed into the hole and I think my weight releasers should help with that.

Bench needs something, and I'm trying to figure it out.

Deadlift needs more work on technique and I think I need to wave intensity here the most.

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

Week 73
Day 3 - 2/18/12

Low Bar Squat w/Belt - 1RM: 474 lbs

419 lbs x 1 reps x 1 sets @ 8 RPE - 88% of 1RM
445 lbs x 1 reps x 1 sets @ 9 RPE - 94% of 1RM
474 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM

Competition Raw Bench - 1RM: 265 lbs

243 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM
259 lbs x 1 reps x 1 sets @ 9.5 RPE - 96% of 1RM
270 lbs x 1 reps x 1 sets @ 11 RPE - 103% of 1RM

Deadlift w/Belt - 1RM: 545 lbs

491 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM
518 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
545 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
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Old 02-20-2012, 08:04 AM   #427
Derek Simonds
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Was that enough to qualify for the meet you were after? Nice job on everything brother. You did it all this time. It was your programming and your crazy 6 day a week schedule that made it work!!!

Proud of you man.
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Old 02-23-2012, 01:40 PM   #428
Eduardo Chile
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Thanks Derek. I'm hoping to Qualify in May. I'll be at BJJ this Sat though.

This was my first workout this week and I took it easy. This is definitely the most soreness I have experienced after a meet, and well in a long time in general. Back at it, 6 days.

The squats felt better and better each rep. I tried squatting in my wrestling shoes with 315, but it felt very awkward and I felt an excessive foward lean. It felt better in my adidas weightlifting shoes.

Bench was way down, and 215 was heavy. I'll just build some momemtum from here. I also did these with rings on the rings.

I choose to do some flies to get some blood flow and a nice stretch. I'll probably do them again next week and I wont' compete again until May.

http://www.youtube.com/watch?v=iij6nUvOkBY

Week 74

Day 1 - 2/20/12

Low Bar Squat - 1RM: 413 lbs

225 lbs x 3 reps x 1 sets @ 5.5 RPE - 54% of 1RM

275 lbs x 3 reps x 1 sets @ 6.5 RPE - 62% of 1RM

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

315 lbs x 1 reps x 1 sets @ 7 RPE - 78% of 1RM

330 lbs x 3 reps x 1 sets @ 8 RPE - 84% of 1RM
Competition Raw Bench - 1RM: 253 lbs

135 lbs x 2 reps x 1 sets @ 5 RPE - 53% of 1RM

165 lbs x 2 reps x 1 sets @ 6 RPE - 65% of 1RM

185 lbs x 2 reps x 1 sets @ 6.5 RPE - 73% of 1RM

205 lbs x 2 reps x 1 sets @ 7.5 RPE - 83% of 1RM

215 lbs X 2 reps x 1 sets @ 8 RPE - 85% of 1RM



DB Flies - 1RM: 36 lbs

18 lbs x 8 reps x 1 sets @ 5 RPE – 50% of 1RM

23 lbs x 8 reps x 1 sets @ 7 RPE – 64% of 1RM

23 lbs x 8 reps x 1 sets @ 8 RPE - 64% of 1RM
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Old 02-26-2012, 08:07 AM   #429
Eduardo Chile
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Deadlifts didn't have any pop so I cut it off at 405. I should be back into the swing of things next week. I have decided to fully convert to hook grip, especially since it cuts down on the ROM.

Slingshot bench was a blast and I got a double with more than my 1RM. Getting the bar to touch with 155 was a chore.

Gi BJJ

Grappled four matches. Got a nice sweat going, and I landed a key lock from half guard. I really want to get back to throwing up triangles again!

http://www.youtube.com/watch?v=1MRzTo8IdAM

Week 74

Day 2 - 2/21/12

Deadlift - 1RM: 576 lbs

275 lbs x 2 reps x 1 sets @ 5 RPE - 58% of 1RM

315 lbs x 2 reps x 1 sets @ 6 RPE - 66% of 1RM

365 lbs x 2 reps x 1 sets @ 7 RPE - 77% of 1RM

405 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM



Slingshot Bench - 1RM: 313 lbs

155 lbs x 2 reps x 1 sets @ 5 RPE - 50% of 1RM

185 lbs x 2 reps x 1 sets @ 5.5 RPE - 59% of 1RM

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

240 lbs x 2 reps x 1 sets @ 7.5 RPE - 77% of 1RM

255 lbs x 2 reps x 1 sets @ 8 RPE - 82% of 1RM

275 lbs x 2 reps x 1 sets @ 8.5 RPE - 88% of 1RM



Good Morning - 1RM: 243 lbs

135 lbs x 6 reps x 1 sets @ 5 RPE - 56% of 1RM

155 lbs x 6 reps x 1 sets @ 5 RPE - 64% of 1RM

185 lbs x 6 reps x 1 sets @ 7 RPE - 68% of 1RM
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Old 02-26-2012, 01:44 PM   #430
Eduardo Chile
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Well, I'm still trying new exercises this week so I tried Manta Ray Squats. I tried to focus on having good speed into the hole. My goal is to maximize the stretch reflex this cycle.

I feel some good ol' burn in the shoulders doing the raises so I'll do them every once in awhile.

I'm going to start logging my pulls as part of my work so I keep better track of it.

Peterson Stepups

5 board X 2 X 15

Side Lying External Rotation

8 lbs X 3 X 10

Scap Pushups

2 X 20

Ab Wheel w/pause

2 X 10



Coc
T – X 10
1 – X 6
1.5 – X 4
2 – X 2, X 3

http://www.youtube.com/watch?v=jgJKYoXdm8I

Week 74

Day 3 - 2/22/12

Manta Ray Squat - 1RM: 345 lbs

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

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

265 lbs x 6 reps x 1 sets @ 8 RPE - 71% of 1RM



Side Raises - 1RM: 27 lbs

13 lbs x 8 reps x 1 sets @ 7 RPE - 48% of 1RM

15.5 lbs x 8 reps x 1 sets @ 7.5 RPE - 58% of 1RM

18 lbs x 8 reps x 1 sets @ 8.5 RPE - 67% of 1RM



Lawnmower Row - 1RM: 106 lbs

48 lbs x 10 reps x 1 sets @ 6.5 RPE - 45% of 1RM

58 lbs x 10 reps x 1 sets @ 7.5 RPE - 55% of 1RM

68 lbs x 10 reps x 1 sets @ 9 RPE - 64% of 1RM
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