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Old 02-27-2012, 01:14 PM   #431
Eduardo Chile
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Bench went better than Monday, I'm hoping to get some momentum going. I'm going to stop chasing the big PR and just work on improving a little bit every workout. I'm still trying to figure out my foot placement while maximizing my arch.

Deadlifts are still sluggish, but that's expected. I did two reps with the hook grip. I've invested in some better straps and they should be here in a week.

My press used to be higher and my bench used to be higher, so I'm going to start hammering this lift more.

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

Week 74

Day 4 - 2/23/12

Competition Raw Bench - 1RM: 256 lbs

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

165 lbs x 2 reps x 1 sets @ 5.5 RPE - 65% of 1RM

185 lbs x 2 reps x 1 sets @ 6 RPE - 72% of 1RM

205 lbs x 2 reps x 1 sets @ 7 RPE - 80% of 1RM

220 lbs x 2 reps x 1 sets @ 8 RPE - 86% of 1RM

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



2 inch Deficit Deadlift - 1RM: 448 lbs

275 lbs x 4 reps x 1 sets @ 6 RPE - 61% of 1RM

315 lbs x 4 reps x 1 sets @ 7.5 RPE - 70% of 1RM

345 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM

Press - 1RM: 175 lbs

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

115 lbs x 4 reps x 1 sets @ 6 RPE - 66% of 1RM

127.5 lbs x 4 reps x 1 sets @ 7 RPE - 73% of 1RM

140 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
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Old 02-29-2012, 06:35 PM   #432
Eduardo Chile
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I used the screen on my phone to time the pauses on my squats. I'll never do that again, just kidding. I didn't realize three seconds was such a long time!!! The fact that 300 was so hard means this exercise needs some improvement, as my 1RM is likely much higher than what my pause reflects.

Still trying to figure out the bench a bit, but I am getting a higher arch.

Lunges just weren't comfortable this week.

http://www.youtube.com/watch?v=PhNfE4-gGNI

Week 74

Day 5 - 2/24/12

3 ct Pause Low Bar Squat - 1RM: 375 lbs

185 lbs x 4 reps x 1 sets @ 5 RPE - 49% of 1RM

225 lbs x 4 reps x 1 sets @ 6 RPE - 60% of 1RM

275 lbs x 4 reps x 1 sets @ 7.5 RPE - 73% of 1RM

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



Bench touch and go - 1RM: 261 lbs

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

175 lbs x 3 reps x 1 sets @ 6 RPE - 67% of 1RM

200 lbs x 3 reps x 1 sets @ 7 RPE - 77% of 1RM

215 lbs x 3 reps x 1 sets @ 8 RPE - 82% of 1RM

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



Barbell Lunge - 1RM: 245 lbs

135 lbs x 6 reps x 1 sets @ 6 RPE - 55% of 1RM

135 lbs x 6 reps x 1 sets @ 6 RPE - 55% of 1RM
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Old 03-01-2012, 01:43 PM   #433
Eduardo Chile
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First time doing snatch grip deadlifts and man, I like them. I got some reps in with the hook grip still. They really cause one to be bent over a lot more than regular deadlifts. I wonder if I would benefit from having a flatter back angle like I do with the snatch grip deadlifts and stiff legged deadlifts.

My rows aren't as weak as I thought.

Gi BJJ

Did some grappling and got into a sweep fest with my friend, Wes. Good roll and I probably got about 20 minutes of rolling at least. I'm also sweeping from half guard with some sort of pendulum sweep now.
http://www.youtube.com/watch?v=9gpKsSVYwak

Week 74

Day 6 - 2/25/12

Snatch Grip Deadlift - 1RM: 423 lbs

225 lbs x 6 reps x 1 sets @ 5.5 RPE - 53% of 1RM

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

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

DB Extensions - 1RM: 49 lbs

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

33 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM

Pendlay Rows - 1RM: 272 lbs

135 lbs x 8 reps x 1 sets @ 5 RPE - 50% of 1RM

185 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
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Old 03-01-2012, 02:56 PM   #434
Eduardo Chile
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2/26

The Stick

Foam Roll

Stretching

Squat Force Curve Analysis Notes: This was interesting since I lost my tightness after my first sticking point. You can I actually have a velocity of 0 in the upwards directions for about half a second. I figure I need to work on maintaining my arch and doing more work at the joint angle I have pictured.

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Old 03-02-2012, 12:43 PM   #435
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Squats with the weight releasers was awkward at first. But I think I have the setup down for my next workout. I do feel a lot better on the way down on reps 2-4.

Based on my Force Curve Analysis, I did some pin bench at the weakest joint angle. I was surprisingly strong here, since I didn't have to support the weight.

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=nQOePcD5lQY
Week 74

Day 1 - 2/27/12

Low Bar Squat +60wr - 1RM: 406 lbs

225 lbs x 4 reps x 1 sets @ 5 RPE - 55% of 1RM

275 lbs x 4 reps x 1 sets @ 6.5 RPE - 68% of 1RM

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

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

305 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM

305 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM

Pin Bench Low - 1RM: 284 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 RPE - 70% of 1RM

215 lbs x 4 reps x 1 sets @ 8 RPE - 76% of 1RM

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

215 lbs x 4 reps x 1 sets @ 9 RPE - 76% of 1RM

DB Flies - 1RM: 57 lbs

28 lbs x 8 reps x 1 sets @ 6.5 RPE 49% of 1RM

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

38 lbs x 8 reps x 1 sets @ 9 RPE - 67% of 1RM
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Old 03-05-2012, 08:25 AM   #436
Derek Simonds
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I can't wait to talk to you about your force curve analysis. Amazing stuff. Your pendlay rows at 185 made my entire upper back shiver. Nice work. There was an article on TNation I think several years ago with the premise of you could only do one exercise to keep you from getting raped in prison what would that be. The answer was Snatch Grip Box DL's. I have done them multiple times throughout my programming and I always say man I need to keep these in and they fall out.

Lots of good stuff. What nights are you generally hitting the academy?
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Old 03-05-2012, 02:19 PM   #437
Eduardo Chile
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Tues and Sat. It'll be fun to talk about this stuff.

Deadlifts went up from last week. Hook grip wasn't so bad. I still round my back more than I should and I think I need to sit further back.

I lost that 285 forward big time with the slingshot. It was fun while it lasted but I'm going back to other bench exercises after this.

Gi BJJ

I was really heavy on top and I felt I was able to maintain good pressure. Lots of fun here.

http://www.youtube.com/watch?v=4P1FsksGQyM

Week 74

Day 2 - 2/28/12

Deadlift - 1RM: 494 lbs

275 lbs x 4 reps x 1 sets @ 5.5 RPE - 56% of 1RM

315 lbs x 4 reps x 1 sets @ 6 RPE - 64% of 1RM

365 lbs x 4 reps x 1 sets @ 7.5 RPE - 74% of 1RM

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

375 lbs x 4 reps x 1 sets @ 9 RPE - 76% of 1RM



Slingshot Bench - 1RM: 292 lbs

165 lbs x 2 reps x 1 sets @ 5 RPE - 56% of 1RM

195 lbs x 2 reps x 1 sets @ 5.5 RPE - 67% of 1RM

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

245 lbs x 2 reps x 1 sets @ 7 RPE - 84% of 1RM

265 lbs x 2 reps x 1 sets @ 8 RPE - 91% of 1RM

285 lbs x 2 reps x 1 sets @ 9.5 RPE - 98% of 1RM

265 lbs x 2 reps x 1 sets @ 9 RPE - 91% of 1RM



Good Morning - 1RM: 250 lbs

135 lbs x 6 reps x 1 sets @ 5 RPE - 54% of 1RM

175 lbs x 6 reps x 1 sets @ 7.5 RPE - 70% of 1RM
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Old 03-06-2012, 01:05 PM   #438
Eduardo Chile
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Again I had good speed with the Manta Ray squats. You can see I slow down close to the top.

Side Raises improved quite a lot from last week.

Lawnmower Rows improved from last week too. I'm going to focus on my rowing to help out the deadlift and bench.

Hammer Curl

18 lbs X 3 X 12

Peterson Stepups

5 board X 3 X 15

Side Lying External Rotation

8 lbs X 10, 10.5 X 2 X10

Scap Pushups

3 X 20

Ab Wheel w/pause

3 X 10

Micro mini band pull aparts

2 X 10

Coc
T X 10
1 X 6
1.5 X 4
2 X 1, X 4, X3

http://www.youtube.com/watch?v=kZun9f1_9Xo

Week 75

Day 3 - 2/29/12

Manta Ray Squat - 1RM: 377 lbs

185 lbs x 6 reps x 1 sets @ 5 RPE - 49% of 1RM

225 lbs x 6 reps x 1 sets @ 6.5 RPE - 60% of 1RM

250 lbs x 6 reps x 1 sets @ 7.5 RPE - 66% of 1RM

275 lbs x 6 reps x 1 sets @ 8.5 RPE - 73% of 1RM



Side Raises - 1RM: 34 lbs

18 lbs x 8 reps x 1 sets @ 7 RPE - 53% of 1RM

23 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM



Lawnmower Row - 1RM: 118 lbs

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

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

78 lbs x 8 reps x 1 sets @ 8 RPE - 66% of 1RM
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Old 03-07-2012, 12:43 PM   #439
Eduardo Chile
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Did some singles on the bench. I was hoping for my fatigue sets, but ran out of gas quickly. I felt tighter on the setup and I need to focus on keeping my forearm in a straight line. I explode much better off the chest when I do.

Hook grip is feeling better since Mark has given me some tips!

I'm going to keep hammering the press.

http://www.youtube.com/watch?v=VXBYDAz1BEg

Week 75

Day 4 - 3/1/12

Competition Raw Bench - 1RM: 267 lbs

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

165 lbs x 2 reps x 1 sets @ 5.5 RPE - 62% of 1RM

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

210 lbs x 1 reps x 1 sets @ 6.5 RPE - 79% of 1RM

225 lbs x 1 reps x 1 sets @ 7 RPE - 84% of 1RM

240 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM

240 lbs x 1 reps x 1 sets @ 8.5 RPE - 90% of 1RM

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



1 inch Deficit 2 ct Pause Deadlift - 1RM: 406 lbs

225 lbs x 4 reps x 1 sets @ 5.5 RPE - 55% of 1RM

275 lbs x 4 reps x 1 sets @ 6.5 RPE - 68% of 1RM

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

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

305 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM



Press - 1RM: 175 lbs

95 lbs x 5 reps x 1 sets @ 5.5 RPE - 54% of 1RM

120 lbs x 5 reps x 1 sets @ 6.5 RPE - 66% of 1RM

135 lbs x 5 reps x 1 sets @ 9 RPE - 73% of 1RM
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Old 03-08-2012, 01:55 PM   #440
Eduardo Chile
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These pause squats are brutal to hold! They better do some good!

I'm hoping the floor press will help me out close to my sticking point.

Lunges felt better than last week.

http://www.youtube.com/watch?v=JfCxkLPk1To

Week 75

Day 5 - 3/2/12

3 ct Pause Low Bar Squat - 1RM: 381 lbs

185 lbs x 4 reps x 1 sets @ 5 RPE - 49% of 1RM

225 lbs x 4 reps x 1 sets @ 6 RPE - 59% of 1RM

265 lbs x 4 reps x 1 sets @ 7.5 RPE - 70% of 1RM

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

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

285 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM

Floor Press - 1RM: 288 lbs

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

185 lbs x 4 reps x 1 sets @ 6 RPE - 64% of 1RM

210 lbs x 4 reps x 1 sets @ 7.5 RPE - 73% of 1RM

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

220 lbs X 4 reps x 1 sets @ 9 RPE - 77% of 1RM

Barbell Lunge - 1RM: 257 lbs

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

175 lbs x 6 reps x 1 sets @ 7 RPE - 68% of 1RM
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