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Old 01-13-2011, 02:53 PM   #51
Eduardo Chile
Senior Member
 
Join Date: Sep 2010
Posts: 503
Default

AC: Stress Low-0/Para/CNS Good-5/Adaptive Reserve Very Good-10

Trac seems to be going well. Hopefully it keeps up.

My back still seems to be rounded with the deadlifts. I'm really trying to have an arch and it doesn't seem to be happening.

I was happy to have gotten 240 for 3 reps on the 1/2 board press.

I did a lot more work today than on Monday.

Slept 6.9 hours.

Supplements
Pre
Apple Juice
5 g Creatine
5 g BCAAs
Amplifier

Post
Milk
Whey
Carbs
5 g Creatine
5 g BCAAs

Week 16
Day 2 - 1/11/11
3 ct Pause Deadlift - 1RM: 376 lbs
225 lbs x 3 reps x 1 sets @ 6.5 RPE - 60% of 1RM
275 lbs x 3 reps x 1 sets @ 7 RPE - 73% of 1RM
300 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
320 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
305 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
305 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

1/2 Board Bench - 1RM: 282 lbs
185 lbs x 3 reps x 1 sets @ 6.5 RPE - 66% of 1RM
215 lbs x 3 reps x 1 sets @ 8 RPE - 76% of 1RM
240 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
230 lbs x 3 reps x 1 sets @ 8.5 RPE - 82% of 1RM
230 lbs x 3 reps x 1 sets @ 9.5 RPE - 82% of 1RM

Front Squat - 1RM: 273 lbs
185 lbs x 5 reps x 1 sets @ 7 RPE - 68% of 1RM
210 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
200 lbs x 5 reps x 1 sets @ 8.5 RPE - 73% of 1RM
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Old 01-13-2011, 02:57 PM   #52
Eduardo Chile
Senior Member
 
Join Date: Sep 2010
Posts: 503
Default

I went to gi jiu-jitsu today. It was a good time.

Practiced a new throw today that was similar to a fireman's carry. The setup was to trap your opponents elbow with your elbow against your body and then enter like a fireman and go to side control.

Side Headlock escapes
1. Get your elbow on the mat and then get a hook. Then use the other hand to push the head to make space and gain the top position.

2. The other one is to get a cross face and then pass your leg over to push their head down.

I had three matches that were 5 minutes a piece.

Stretching
Internal/External Rotation
Shoulder Dislocates
Squat to Stand
Lunge
Side lunges
Leg Swings
Standing 90-90

3 X 10 External Rotation - 10 lbs

3 X 3 Pullups

Supplements
PM
Fish oil pills - 4
Multivitamin
JSF 5500
Amplifier
__________________
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Old 01-14-2011, 08:20 AM   #53
Eduardo Chile
Senior Member
 
Join Date: Sep 2010
Posts: 503
Default

TRAC: Stress Low-0/Sym/CNS Very Good-8/Adaptive Reserve Very Good-10

The bench was interesting today. I felt my triceps being used a lot more. I really tried to pull the bar apart today, and it seemed to make a difference. I felt very steady in holding the arch.

Power cleans were all over the place. I couldn't get good triple extension with 195 at first. I recorded myself and I coudln't figure it out but I was determined to get three reps. After the third set I noticed my hips were high. I lowered them and what a big difference when I dropped to 185. I wished I noticed sooner, but hey at least I made an adjustment. Had I noticed this sooner I think I would have smoked 195.

Elbows out Extension also give me a good stretch when I do them.

Slept 7 hours.

Supplements
Am
Fish Oil - 4
Multivitamin
Amplifier

Pre
Apple Juice
5 g Creatine
5 g BCAAs
Amplifier

Post
Orange Juice
5 g Creatine
5 g BCAAs
JSF 5500

PM
Fish Oil - 4
Multivitamin
Amplifier

My CNS score has jumped since taking Amplifier, but JSF 5500 does not taste well at all.




Week 16
Day 3 - 1/13/11
3 ct Pause Bench - 1RM: 259 lbs
135 lbs x 7 reps x 1 sets @ 6 RPE - 52% of 1RM
175 lbs x 3 reps x 1 sets @ 6.5 RPE - 68% of 1RM
200 lbs x 3 reps x 1 sets @ 7.5 RPE - 77% of 1RM
220 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
210 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

Power Cleans - 1RM: 223 lbs
135 lbs x 3 reps x 1 sets @ 6 RPE - 61% of 1RM
165 lbs x 3 reps x 1 sets @ 7 RPE - 74% of 1RM
195 lbs x 1 reps x 1 sets @ 8.5 RPE - 88% of 1RM
195 lbs x 2 reps x 1 sets @ 8.5 RPE - 88% of 1RM
195 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM
185 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM
185 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM
185 lbs x 2 reps x 1 sets @ 9 RPE - 83% of 1RM

Elbows Out Extension - 1RM: 128 lbs
85 lbs x 6 reps x 1 sets @ 8 RPE - 66% of 1RM
95 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
90 lbs x 6 reps x 1 sets @ 9 RPE - 70% of 1RM
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Old 01-15-2011, 09:01 AM   #54
Eduardo Chile
Senior Member
 
Join Date: Sep 2010
Posts: 503
Default

TRAC: Stress Low-0/Sym/CNS Good-6/Adaptive Reserve Very Good-10

TRAC continues to do very well, so that's good news.

I feel comfortable in the hole with the squats. I feel I am not losing my arch anywhere near as much or as often as I used to.

I learned something about the push press today. I need to make sure my dip is straight down versus trying to break at the hips. It was something I was playing around with.

On the wide gm's I tried to point my toes out a bit more.

I am now the proud owner of a yoke bar and it is awesome looking!!

Grip
Coc Grippers
T - 10 closes
1 - 10 closes
2 - 3 closes, 2 closes

Sledgehammer levering

Slept 6.5 hours.

Supplements
Am
Fish Oil - 4
Multivitamin
Amplifier

Pre
Apple Juice
5 g Creatine
5 g BCAAs
Amplifier

Post
Milk
5 g Creatine
5 g BCAAs

PM
Fish Oil - 4
Multivitamin
JSF 5500

Week 16
Day 4 - 1/14/11
3 ct Pause Low Bar Squat - 1RM: 359 lbs
185 lbs x 4 reps x 1 sets @ 5.5 RPE - 52% of 1RM
225 lbs x 3 reps x 1 sets @ 6 RPE - 63% of 1RM
275 lbs x 3 reps x 1 sets @ 7.5 RPE - 77% of 1RM
305 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
290 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
290 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

Push Press - 1RM: 224 lbs
135 lbs x 3 reps x 1 sets @ 6 RPE - 60% of 1RM
165 lbs x 3 reps x 1 sets @ 7.5 RPE - 74% of 1RM
190 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
180 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
180 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

Wide Stance Good Morning - 1RM: 297 lbs
185 lbs x 6 reps x 1 sets @ 7.5 RPE - 62% of 1RM
220 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
210 lbs x 6 reps x 1 sets @ 8.5 RPE - 71% of 1RM
210 lbs x 6 reps x 1 sets @ 9 RPE - 71% of 1RM
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Old 01-15-2011, 04:11 PM   #55
Eduardo Chile
Senior Member
 
Join Date: Sep 2010
Posts: 503
Default

TRAC: Stress High-6/Para/CNS Average-4/Adaptive Reserve Good-9

When I have a low HR 1 and a normal to slightly above normal HR 4, the difference, M index, is high. This seems to cause TRAC is say stress is high. Is TRAC saying the fact the stress of standing up causes such an increase in HR that I'm not recovered?

I went to Gi jiu-jitsu today and we worked a lot of moves off the arm drag from closed guard. This was a repeat of last saturday basically

1. Arm drag to take the back. Use lapel to turn opponent.

2. Arm drag to arm bar. Use gable grip to stay tight.

3. Arm drag to pendulum sweep.

4. Triangle off the missed arm if the opponent gets his elbow passed the thigh.

Did some specific training from the closed guard and really focused on technique and trying to get my opponent off balance. Rolled relatively easy and
scap pushups 3 X 20

Side lying external rotation 3 X 10 10 lbs

Internal and External stretching

Pullups 3 sets of 4

Left shoulder is a little sore, but as the day has gone on it has subsided. Will ice over the weekend.

Supplements
Am
4 Fish Oil Pills
Multivitamin
Amplifier

PM
4 Fish Oil Pills
Multivitamin

Sleep - 6 hours

Should be able to get a good night's rest the next few nights.
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Old 01-18-2011, 02:17 PM   #56
Eduardo Chile
Senior Member
 
Join Date: Sep 2010
Posts: 503
Default

TRAC: Stress Moderate-3/Sym/CNS Good-6/Adaptive Reserve Good-8

Man, I feel like I got in a lot of volume for what I'm used to. I didn't tire out like normal on the squats. I didn't know I had three sets in me at 300. I posted a video of me doing 325 and then a video of me doing 300 of what I felt was my best form.

I didn't have a good grasp of my current strength levels with the mini bands and I guess wrong with how high I thought I could go. Now I know.

I was pretty tired when inclines came around so I had to really try to focus.

Supplements
Am
Fish Oil - 4
Multivitamin
Amplifier

Pre
Apple Juice
5 g Creatine
5 g BCAAs
Amplifier

Post
Milk
Whey
5 g Creatine
5 g BCAAs

PM
Fish Oil - 4
Multivitamin
JSF 5500


http://www.youtube.com/watch?v=P0EEQgRncZc

http://www.youtube.com/watch?v=Gm8ra..._order&list=UL


Week 17
Day 1 - 1/17/11
Low Bar Squat - 1RM: 406 lbs
225 lbs x 4 reps x 1 sets @ 6 RPE - 55% of 1RM
290 lbs x 4 reps x 1 sets @ 8 RPE - 71% of 1RM
325 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
300 lbs x 4 reps x 1 sets @ 8.5 RPE - 74% of 1RM
300 lbs x 4 reps x 1 sets @ 8.5 RPE - 74% of 1RM
300 lbs x 4 reps x 1 sets @ 9 RPE - 74% of 1RM

Seated Military +mini - 1RM: 144 lbs
95 lbs x 4 reps x 1 sets @ 7 RPE - 66% of 1RM
110 lbs x 4 reps x 1 sets @ 8.5 RPE - 77% of 1RM
115 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
105 lbs x 4 reps x 1 sets @ 8 RPE - 73% of 1RM
105 lbs x 4 reps x 1 sets @ 8.5 RPE - 73% of 1RM
105 lbs x 4 reps x 1 sets @ 9 RPE - 73% of 1RM

30 degree Incline pinky on rings - 1RM: 243 lbs
135 lbs x 6 reps x 1 sets @ 6.5 RPE - 56% of 1RM
165 lbs x 6 reps x 1 sets @ 8 RPE - 68% of 1RM
180 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
165 lbs x 6 reps x 1 sets @ 8.5 RPE - 68% of 1RM
165 lbs x 6 reps x 1 sets @ 9 RPE - 68% of 1RM
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Old 01-19-2011, 03:44 PM   #57
Eduardo Chile
Senior Member
 
Join Date: Sep 2010
Posts: 503
Default

TRAC: Stress Moderate-2/Sym/CNS Average-4/Adaptive Reserve Good-8

I'm not sure how my deadlift form is doing. I feel it needs a lot of work. On the last set I tried to set my hips a bit lower.

The 1/2 board press is going well and I think I got two sets in since I was tired from the deadlifts.

I was tired by the time I got to the good mornings and it showed.

I did no gi jiu-jitsu and we practiced some kimura sweeps and attacks.

The first one was a regular kimura sweep but you drape the leg before you take the opponent over.

The second setup was to use a straight arm and put your opponents hand between his legs to prevent him from moving. You can then attack from there.

Had three grappling matches of 5 minutes a piece with probably about 5 minutes of light cardio to start off class.

Supplements
Pre
Apple Juice
5 g Creatine
5 g BCAAs
Amplifier

Post
Milk
Whey
5 g Creatine
5 g BCAAs

PM
Fish Oil - 6
Multivitamin
JSF 5500


http://www.youtube.com/watch?v=lKS-3k7c8Ss

http://www.youtube.com/watch?v=4xXAR5SLTnk




Week 17
Day 2 - 1/18/11
3 ct Pause Deadlift - 1RM: 388 lbs
225 lbs x 4 reps x 1 sets @ 6 RPE - 58% of 1RM
275 lbs x 4 reps x 1 sets @ 7.5 RPE - 71% of 1RM
310 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
290 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM
290 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM
290 lbs x 4 reps x 1 sets @ 9 RPE - 75% of 1RM

1/2 Board Bench - 1RM: 288 lbs
175 lbs x 4 reps x 1 sets @ 7 RPE - 61% of 1RM
205 lbs x 4 reps x 1 sets @ 8 RPE - 71% of 1RM
230 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
215 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM
215 lbs x 4 reps x 1 sets @ 9 RPE - 75% of 1RM

Good Morning - 1RM: 277 lbs
185 lbs x 6 reps x 1 sets @ 8 RPE - 67% of 1RM
205 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
190 lbs x 6 reps x 1 sets @ 9 RPE - 69% of 1RM
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Old 01-20-2011, 11:16 AM   #58
Eduardo Chile
Senior Member
 
Join Date: Sep 2010
Posts: 503
Default

TRAC: Stress Moderate-2/Para/CNS Good-4/Adaptive Reserve Good-8
I did gi jiu-jitsu tonight. We practiced some attacks from the closed guard.
1. Closed guard control arm and same side collar and post the foot on the same side hip to create space to attack the triangle.
We did about 4 minutes of specific training and then 3 5 minute matches. I kept a descent tempo throughout the three matches. I am doing a better job isolating in the closed guard.
land mines - just the bar 2 X 10
ab wheel - 2 X 10
Side lying external rotation 3 X 10 10 lbs
pendlay row - 2 X 10 95 lbs
Spinal Traction - 3 - 20 seconds
Internal and External shoulder stretching
Pullups 3 sets of 4

Supplements
Am
4 Fish Oil Pills
Multivitamin
Amplifier

PM
4 Fish Oil Pills
Multivitamin
JSF 5500
__________________
Youtube Channel

Log at RTS
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Old 01-21-2011, 10:18 AM   #59
Eduardo Chile
Senior Member
 
Join Date: Sep 2010
Posts: 503
Default

TRAC: Stress Moderate-2/Sym/CNS Average-6/Adaptive Reserve Good-8

The pause bench keeps improving, and the reps feel better if I really focus on keeping a strong base? My question is if I want to compete in a raw competition do I need to keep my feet flat?

I'm hoping to get some feedback on my power cleans if possible. They feel a lot better and I slowed down the first pull to try to be in a better position.

DB Military was a pain due to have to loosen and tighten the screws to keep the weights in place. I think it's time for another pair or spring clamps and see if they hold up.
I was tired by the time I got to the good mornings and it showed.

Supplements
AM
4 Fish Oil
1 Multivitamin
1 Amplifier

Pre
Apple Juice
5 g Creatine
5 g BCAAs
Amplifier

Post
Milk
Honey
5 g Creatine
5 g BCAAs

PM
Fish Oil - 4
Multivitamin
JSF 5500

http://www.youtube.com/watch?v=6rb8OqaGKBg

http://www.youtube.com/watch?v=GUENXvGa1Pg

http://www.youtube.com/watch?v=2gUzh8kaHNk


Week 17
Day 3 - 1/20/11
3 ct Pause Bench - 1RM: 263 lbs
135 lbs x 5 reps x 1 sets @ 6 RPE - 51% of 1RM
165 lbs x 4 reps x 1 sets @ 7 RPE - 63% of 1RM
190 lbs x 4 reps x 1 sets @ 8 RPE - 72% of 1RM
210 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
195 lbs x 4 reps x 1 sets @ 8.5 RPE - 74% of 1RM
195 lbs x 4 reps x 1 sets @ 8.5 RPE - 74% of 1RM
195 lbs x 4 reps x 1 sets @ 9 RPE - 74% of 1RM

Power Cleans - 1RM: 244 lbs
135 lbs x 4 reps x 1 sets @ 6.5 RPE - 55% of 1RM
165 lbs x 4 reps x 1 sets @ 7.5 RPE - 68% of 1RM
185 lbs x 4 reps x 1 sets @ 8 RPE - 76% of 1RM
195 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
180 lbs x 4 reps x 1 sets @ 8.5 RPE - 74% of 1RM
180 lbs x 4 reps x 1 sets @ 9 RPE - 74% of 1RM

DB Military - 1RM: 69 lbs
47 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
42 lbs x 8 reps x 1 sets @ 8.5 RPE - 61% of 1RM
42 lbs x 8 reps x 1 sets @ 9 RPE - 61% of 1RM
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Old 01-23-2011, 04:10 PM   #60
Eduardo Chile
Senior Member
 
Join Date: Sep 2010
Posts: 503
Default

TRAC: Stress Low-1/Sym/CNS Good-6/Adaptive Reserve Good-7

I felt somewhat beat up at the start of this work out. As I got going I felt good.

I think I could have had another 5-10 pounds on the pause squats. But I figured I would get descent volume at this weight, I was hoping for 4 sets, but didn't get there.

The seated overhead lockouts where not easy. I thought I could handle more weight but, it seems the momentum from the bottom of the lift help overcome the transition point.

My legs were screaming from the hang cleans. I haven't felt this type of quad burning since doing plyos in baseball. It was different and I sure hope the burning will lead to some good. I need to build some jerk Blocks!!!

Supplements
Pre
Apple Juice
5 g Creatine
5 g BCAAs
Amplifier

Post
Oragne Juice
5 g Creatine
5 g BCAAs
JSF 5500

PM
Fish Oil - 4
Multivitamin

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

http://www.youtube.com/watch?v=yhIK-MhGpxc

http://www.youtube.com/watch?v=QMV3xHMkuyg



Week 17
Day 4 - 1/21/11
3 ct Pause Low Bar Squat - 1RM: 369 lbs
190 lbs x 4 reps x 1 sets @ 6 RPE - 52% of 1RM
225 lbs x 4 reps x 1 sets @ 7 RPE - 61% of 1RM
265 lbs x 4 reps x 1 sets @ 8 RPE - 72% of 1RM
295 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
275 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM
275 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM
275 lbs x 4 reps x 1 sets @ 9 RPE - 75% of 1RM

Seated Overhead Lockout (pin 16) - 1RM: 194 lbs
135 lbs x 4 reps x 1 sets @ 7.5 RPE - 70% of 1RM
155 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
145 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM
145 lbs x 4 reps x 1 sets @ 9 RPE - 75% of 1RM

Hang Clean - 1RM: 169 lbs
95 lbs x 8 reps x 1 sets @ 7 RPE - 56% of 1RM
115 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
105 lbs x 8 reps x 1 sets @ 9 RPE - 62% of 1RM
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