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Old 01-24-2011, 10:39 AM   #61
Eduardo Chile
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TRAC: Stress Low-0/Sym/CNS Very Good-11/Adaptive Reserve Very Good-9
1/23

Foam Roll
Shoulder Dislocates
land mine - 55 2 X 10
ab wheel - 2 X 10
Side lying external rotation 3 X 10 10 lbs
pendlay row - 2 X 10 105 lbs
Spinal Traction - 4 x 20 seconds
Internal and External shoulder stretching

Supplements
Am
4 Fish Oil Pills
Multivitamin
1 Amplifier

PM
4 Fish Oil Pills
Multivitamin
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Old 01-25-2011, 11:17 AM   #62
Eduardo Chile
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TRAC: Stress Low-0/Bal/CNS Very Good-8/Adaptive Reserve Very Good-9

The squats keep improving, and I'm hoping to hit at least 4 plates raw at the end. But still I'm up in the air if I'm going to test no belt or with one. I didn't have good speed on the descent tho, but then again I sent another PR this week.

I know I'm getting stronger on the press because I smoked 135, but 150 was still difficult.

The inclines were hard and I guess that is a good thing.

Supplements
I decided to cut out amplifier this week.
AM
Fish Oil - 4
Multivitamin

Pre
Apple Juice
5 g Creatine
5 g BCAAs

Post
Milk
5 g Creatine
5 g BCAAs
Whey
Carbs

PM
Fish Oil - 4
Multivitamin




Week 18
Day 1 - 1/24/11
Low Bar Squat - 1RM: 413 lbs
225 lbs x 4 reps x 1 sets @ 6.5 RPE - 55% of 1RM
265 lbs x 4 reps x 1 sets @ 7 RPE - 64% of 1RM
300 lbs x 4 reps x 1 sets @ 8 RPE - 73% of 1RM
330 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
320 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

Press - 1RM: 187 lbs
95 lbs x 6 reps x 1 sets @ 5.5 RPE - 51% of 1RM
115 lbs x 4 reps x 1 sets @ 6 RPE - 61% of 1RM
135 lbs x 4 reps x 1 sets @ 7.5 RPE - 72% of 1RM
150 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
145 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

30 degree Incline pinky on rings - 1RM: 250 lbs
135 lbs x 6 reps x 1 sets @ 7 RPE - 54% of 1RM
165 lbs x 6 reps x 1 sets @ 8 RPE - 66% of 1RM
185 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
180 lbs x 6 reps x 1 sets @ 9 RPE - 72% of 1RM
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Old 01-26-2011, 05:29 AM   #63
Leon Robotham
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Quote:
Originally Posted by Eduardo Chile View Post
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.

.
i love these techniques. Marcelo Garcia dos them a lot, both Gi and NoGi.
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Old 01-26-2011, 03:01 PM   #64
Eduardo Chile
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Those are nice moves and I'm trying to use them more, especially the armbar. I need to go for subs more!
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Old 01-26-2011, 03:03 PM   #65
Eduardo Chile
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TRAC: Stress Low-0/Para/CNS Average-4/Adaptive Reserve Very Good-9

If there is an exercise that is hard on the soul it would be pause deadlift. I tried pointing my toes out a bit more and using deadlift slippers. I seem to have a slight bit better arch. I'd like to use a hook grip but it's hard to when I'm doing anything over doubles. When this happens I switch over/under. Do I need to switch my over/under grip? Anyone have suggestions on good wrestling shoes?

Floor press is a fun exercise. I get to lift heavier weight than I can lift on the bench!

Supplements
AM
Fish Oil - 4
Multivitamin

Pre
Apple Juice
5 g Creatine
5 g BCAAs

Post
Milk
5 g Creatine
5 g BCAAs
Whey
Carbs

PM
Fish Oil - 4
Multivitamin

Neglected Muscles
Ab Wheel - X 10, X 10
Pullups - BW(223) X 5, X 4, X 3

Grip
T - X 10
1 - X 10
2 - X 3
Shaved down 1 Strap Holds 5 lbs - 15 secs X 2

Blob 35
Lifts X 6, X 4

http://www.youtube.com/watch?v=JqyIMLbUJr4

http://www.youtube.com/watch?v=GRcVKCDM9sE


Week 18
Day 2 - 1/25/11
3 ct Pause Deadlift - 1RM: 400 lbs
225 lbs x 4 reps x 1 sets @ 6.5 RPE - 56% of 1RM
260 lbs x 4 reps x 1 sets @ 7 RPE - 65% of 1RM
290 lbs x 4 reps x 1 sets @ 8 RPE - 73% of 1RM
320 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
310 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

Floor Press - 1RM: 294 lbs
175 lbs x 4 reps x 1 sets @ 6.5 RPE - 60% of 1RM
205 lbs x 4 reps x 1 sets @ 8 RPE - 70% of 1RM
235 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
230 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

Good Morning - 1RM: 284 lbs
185 lbs x 6 reps x 1 sets @ 7.5 RPE - 65% of 1RM
210 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
205 lbs x 6 reps x 1 sets @ 9 RPE - 72% of 1RM
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Old 01-27-2011, 02:33 PM   #66
Eduardo Chile
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Posts: 503
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TRAC: Stress Low-0/Para/CNS Very Good-9/Adaptive Reserve Very Good-10

1/26

I went to gi jiu-jitsu. It was a fun class. We practiced a throw, outside leg hip toss. You turn your opponent and then step past their hip and turn, then lift your hip to complete the throw. We then practiced a pass where you control one leg to the ground and you underhook the other leg. You place both hands on the leg on the ground and ur head on your opponents stomach, sprawl, and then grab your opponents lapel by the head and walk around. One detail is to maintain control of the leg and turn your opponent away from you as you do it. I had 1 7 minute match and then 3 3 minute matches. It was fun and I score a lot of sweeps.


Side lying external rotation 3 X 10 5 lbs
Peterson step-ups BW 2 X 15
Single Leg RDL - 2 X 15 10 lb plates each hand
Spinal Traction - 3 x 20 seconds
Internal and External shoulder stretching

Supplements
Am
4 Fish Oil Pills
Multivitamin

PM
4 Fish Oil Pills
Multivitamin
__________________
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Old 01-28-2011, 06:23 AM   #67
Derek Simonds
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Posts: 4,231
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Man I wish I could have made it to BJJ this week. Next week is jacked up as well. Oh well see you soon.
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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

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Old 01-31-2011, 01:18 PM   #68
Eduardo Chile
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Posts: 503
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TRAC: Stress Low-0/Para/CNS Average-4/Adaptive Reserve Very Good-10

The bench was felt awesome. I think I could have done 230 at the same RPE. I should be able to set another PR next week.

The power cleans were horrible. I felt I was using my arms and my starting position is off. I need to use my first pull to get into a good position as if I am doing hang cleans. I need to drill my form. I need to remind myself the first pull needs to simply put me in a good position and to think about driving my feet into the floor.

I did two sets at 200 and failed 3 reps and even failed some reps at 185.

Supplements
AM
Fish Oil - 4
Multivitamin

Pre
Apple Juice
5 g Creatine
5 g BCAAs

Post
Milk
5 g Creatine
5 g BCAAs
Whey

PM
Fish Oil - 4
Multivitamin

Neglected Muscles
Ab Wheel - X 10, X 10
Pullups - BW(223) X 4, X 3, X 3

http://www.youtube.com/watch?v=0I8YLSHXizo

http://www.youtube.com/watch?v=3NMR5FpqeJM

Week 18
Day 3 - 1/27/11
Bench - 1RM: 281 lbs
140 lbs x 7 reps x 1 sets @ 5.5 RPE - 50% of 1RM
170 lbs x 4 reps x 1 sets @ 6.5 RPE - 60% of 1RM
195 lbs x 4 reps x 1 sets @ 7.5 RPE - 69% of 1RM
225 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
220 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

Power Cleans - 1RM: 235 lbs
135 lbs x 4 reps x 1 sets @ 6 RPE - 57% of 1RM
175 lbs x 4 reps x 1 sets @ 7.5 RPE - 74% of 1RM
200 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
185 lbs x 1 reps x 1 sets @ 9 RPE - 79% of 1RM

DB Military - 1RM: 76 lbs
37 lbs x 8 reps x 1 sets @ 7 RPE - 48% of 1RM
52 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
52 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
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Old 01-31-2011, 01:20 PM   #69
Eduardo Chile
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Join Date: Sep 2010
Posts: 503
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TRAC: Stress Low-0/Sym/CNS Good-6/Adaptive Reserve Very Good-10

This is my first time doing a SSB Squat. There are definitely different than anything I've ever done. I think the weight was down a bit from what I could have done since it was awkward.

The overhead lockouts were tough and they were harder this week than last week.

Hang Cleans burn my legs like no other! Form feels much better than the power cleans.

Supplements
AM
Fish Oil - 4
Multivitamin

Pre
Apple Juice
5 g Creatine
5 g BCAAs

Post
Milk
5 g Creatine
5 g BCAAs
Whey

PM
Fish Oil - 4
Multivitamin

http://www.youtube.com/watch?v=0I8YLSHXizo

http://www.youtube.com/watch?v=2fXFze0B-P4

Week 18
Day 4 - 1/28/11
SSB Squat - 1RM: 331 lbs
175 lbs x 7 reps x 1 sets @ 6 RPE - 53% of 1RM
225 lbs x 4 reps x 1 sets @ 8 RPE - 68% of 1RM
265 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
255 lbs x 4 reps x 1 sets @ 8.5 RPE - 77% of 1RM
255 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

Seated Overhead Lockout (pin 16) - 1RM: 188 lbs
135 lbs x 4 reps x 1 sets @ 8 RPE - 72% of 1RM
160 lbs x 4 reps x 1 sets @ 10 RPE - 85% of 1RM
150 lbs x 4 reps x 1 sets @ 9.5 RPE - 80% of 1RM

Hang Clean - 1RM: 177 lbs
95 lbs x 8 reps x 1 sets @ 7 RPE - 54% of 1RM
120 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
115 lbs x 8 reps x 1 sets @ 9 RPE - 65% of 1RM
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Old 01-31-2011, 01:36 PM   #70
Eduardo Chile
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TRAC: Stress Low-0/Para/CNS Average-4/Adaptive Reserve Very Good-10
1/29
I went to gi jiu-jitsu. We then practiced a pass where you control one leg to the ground and you underhook the other leg. You place both hands on the leg on the ground and ur head on your opponents stomach, sprawl, and then grab your opponents lapel by the head and walk around. What seems to be the take home point of this is control the leg/hip of an opponent and upper body with a belt/collar grip and you should be able to keep them turned away.

Did 4 minutes of specific training from the guard and then had a 15 minute match. Good times.

Supplements
Am
4 Fish Oil Pills
Multivitamin

PM
4 Fish Oil Pills
Multivitamin
__________________
Youtube Channel

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