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PermanentBulk
10-03-2011, 04:08 PM
Hello everyone.

I've been lifting for a few years now, and have gotten serious about powerlifting in the past year. I hope to one day be an elite raw lifter. I've also been practicing BJJ for four years at this point and I hope to one day get my black belt.

Current Meet PRs
Squat: 470 (6-11-11)
Bench: 255 (6-11-11)
Deadlift: 545 (6-11-11)

PRs
Squat: 470
Bench: 265
Deadlift: 545

PermanentBulk
10-03-2011, 08:35 PM
I watched the squat technique video and some of my older squat videos. I decided to go back to a slightly higher bar placement. So far this seems to be a good decision. I also looked at the ground close to me. I haven't looked through my log completely but this might be a PR.

I tried some of the bench tips and the one that felt the best was driving my body towards my head with my heels. My bar path still needs some work, but I think my last fatigue set was much better.

Pullups
Bw 3 X 3

Grip
Coc
Trainer - X 8
#1 - X 5
#2 - X 3
Shaved 1 holds - 2 X 10 seconds

TRAC
Stress: 1
Sym
CNS: 4
Adaptive: 6


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

Week 54
Day 1 - 10/3/11
Low Bar Squat - 1RM: 435 lbs
225 lbs x 3 reps x 1 sets @ 5 RPE - 52% of 1RM
275 lbs x 3 reps x 1 sets @ 6.5 RPE - 63% of 1RM
315 lbs x 3 reps x 1 sets @ 7 RPE - 72% of 1RM
345 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
370 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
350 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM
350 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM
Bench touch and go - 1RM: 288 lbs
145 lbs x 4 reps x 1 sets @ 5 RPE - 50% of 1RM
175 lbs x 3 reps x 1 sets @ 6 RPE - 61% of 1RM
200 lbs x 3 reps x 1 sets @ 6.5 RPE - 69% of 1RM
225 lbs x 3 reps x 1 sets @ 7.5 RPE - 78% of 1RM
245 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
230 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM
230 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM
Push Press - 1RM: 230 lbs
135 lbs x 6 reps x 1 sets @ 6 RPE - 59% of 1RM
170 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
160 lbs x 6 reps x 1 sets @ 9 RPE - 70% of 1RM

PermanentBulk
10-05-2011, 06:57 AM
Deadlifts felt a bit better. It seems my bar path is improved and it goes more straight up and down. I did not get as tight as I should have on the third rep of 435, but live and learn. Things seem to be moving in the right direction these last two sessions.

I definitely setup with my shins closer to the bar in the beginning and this prevented my hips from getting too low in my opinion. I think my shoulders stayed over the bar instead of being behind it.

The pin bench became a regular bench essentially with the new bench setup. I feel much better driving my heels hard and trying to drive my body upward on my shoulders. I'll need to buy some more pvc pipe to fit around my safety pins to get the right height.

I hope I did the SLDL's correctly.

Gi BJJ

Did 3 minutes of planks to start off the class.

Practiced trying to pass someones guard with only one arm and they could only use their legs. Very interesting and I like to try new moves and step overs. I moved move when I was in guard.

I rolled one match and it was a stalemate and we just went easy and practiced technique.

Stress: 2
Para
CNS: 4
Adaptive: 7


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

Week 54
Day 2 - 10/4/11
Deadlift - 1RM: 524 lbs
275 lbs x 3 reps x 1 sets @ 5 RPE - 53% of 1RM
315 lbs x 3 reps x 1 sets @ 6 RPE - 60% of 1RM
365 lbs x 3 reps x 1 sets @ 6.5 RPE - 70% of 1RM
405 lbs x 3 reps x 1 sets @ 7.5 RPE - 77% of 1RM
435 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM
410 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM
410 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM
410 lbs x 3 reps x 1 sets @ 8.5 RPE - 78% of 1RM
Pin Bench Chest - 1RM: 276 lbs
135 lbs x 4 reps x 1 sets @ 5 RPE - 49% of 1RM
175 lbs x 4 reps x 1 sets @ 6 RPE - 63% of 1RM
200 lbs x 4 reps x 1 sets @ 7 RPE - 72% of 1RM
220 lbs x 4 reps x 1 sets @ 8.5 RPE - 80% of 1RM
235 lbs x 4 reps x 1 sets @ 10 RPE - 85% of 1RM
220 lbs x 4 reps x 1 sets @ 10 RPE - 80% of 1RM
SLDL - 1RM: 474 lbs
225 lbs x 5 reps x 1 sets @ 5 RPE - 48% of 1RM
315 lbs x 5 reps x 1 sets @ 6.5 RPE - 67% of 1RM
365 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM

PermanentBulk
10-05-2011, 08:19 PM
10/5

Foam Roll

Stretching

Rotator Cuff Exercises - 5 lbs

Spinal Traction

Internal/External Shoulder Stretching

Peterson Stepups 5 board height 10 lbs - 2 X 15

Side Lying External Rotations - 13 lbs 3 X 10

Ab Wheel - 2 X 10

Single Leg RDL - 50 lbs 2 X 10

Pendlay Row - 150 2 X 10 @ 8.5

Kettlebell Swings - 16 kg X 20, 24 kg X 10

Curl - 23 lbs X 12, X 10



Grip

Coc
Trainer - X 10
#1 - X 6
#2 - X 3
#2.5 X 1
Shaved 2.5 holds - 2 X 5 seconds

Blob 40 - no lifts but got some height
Blob 35 - 2 X 10 seconds

TRAC
Stress - 2
Sym
CNS - 6
Adaptive - 7

PermanentBulk
10-06-2011, 09:28 PM
Big improvement on the bench! Normally I feel shaky at the bottom with this weight but not today. I felt much tighter. I think I could have had 245 at a 9 today. The last rep my bar path was too forward and as soon as I went back it zipped right up. I hope this is a sign of things to come.

The pause deadlift seems to go well until the work sets. I can't seem to get as tight as the set goes on. Still working on finding the sweet spot for my starting position.

Pullups
BW 3 X 3

TRAC
Stress: 0
Balanced
CNS: 4
Adaptive: 7


http://www.youtube.com/watch?v=MP8qPnEu7ns


Week 54

Day 3 - 10/6/11

Compeition Raw Bench - 1RM: 282 lbs

140 lbs x 5 reps x 1 sets @ 5 RPE - 50% of 1RM
175 lbs x 3 reps x 1 sets @ 5.5 RPE - 62% of 1RM
205 lbs x 3 reps x 1 sets @ 6 RPE - 73% of 1RM
225 lbs x 3 reps x 1 sets @ 7.5 RPE - 80% of 1RM
240 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
225 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM
225 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM
3 ct Pause Deadlift - 1RM: 453 lbs

225 lbs x 3 reps x 1 sets @ 5 RPE - 50% of 1RM
275 lbs x 3 reps x 1 sets @ 5.5 RPE - 61% of 1RM
315 lbs x 3 reps x 1 sets @ 6.5 RPE - 70% of 1RM
365 lbs x 3 reps x 1 sets @ 8 RPE - 81% of 1RM
385 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
365 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM
JM Press - 1RM: 169 lbs

95 lbs x 6 reps x 1 sets @ 6 RPE - 56% of 1RM
110 lbs x 6 reps x 1 sets @ 7.5 RPE - 65% of 1RM
125 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
120 lbs x 6 reps x 1 sets @ 9 RPE - 71% of 1RM

StLRPh
10-07-2011, 10:33 AM
great log PB. A huge amount of info in here as well. Where are you training BJJ? And if you don't mind my asking are you a blue or purple?

btw, very refreshing to see a log that uses Mike's programming and logic

PermanentBulk
10-07-2011, 11:05 AM
great log PB. A huge amount of info in here as well. Where are you training BJJ? And if you don't mind my asking are you a blue or purple?

btw, very refreshing to see a log that uses Mike's programming and logic

Thanks! I have been working with Mike T since Jan and have easily put on about 200 pounds to my total. His system is easy to overlay on other programs as well.

I'm a purple belt at Gracie Barra Orlando.

StLRPh
10-07-2011, 11:58 AM
That great progress, especially with the adding training of BJJ. You've got some BJJ studs at GB Orlando, you're lucky to be able to train there.

PermanentBulk
10-07-2011, 09:04 PM
Yea, there certainly are some awesome BJJ folks there! They keep you on your toes.

TRAC said not to work out, but with my schedule it's not really an option, so I just did no fatigue.

Squats felt good except for the last rep, it was a tough one. I may need to think of pushing my abs out more.

I thought I would have been able to get a bit more on the 2 board, but I'll take it. The last rep was a real grinder and it felt like forever.

Not too sure on the form of the rows, if I should use less body momentum.

Gi BJJ

Competition Class - Had 4 ten minute grappling matches. They started standing and I was exhausted by the end. A great time for sure! Landed some arm traingles and arm bars.

TRAC
Stress: 9
Balanced
CNS: 8
Adaptive: 6


http://www.youtube.com/watch?v=f2I91Ja8Ews

Week 54
Day 4 - 10/7/11
3 ct Pause Low Bar Squat - 1RM: 394 lbs
225 lbs x 3 reps x 1 sets @ 5.5 RPE - 57% of 1RM
275 lbs x 3 reps x 1 sets @ 6.5 RPE - 70% of 1RM
315 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
335 lbs x 4 reps x 1 sets @ 10 RPE - 85% of 1RM
2 Board Bench - 1RM: 312 lbs
155 lbs x 4 reps x 1 sets @ 5 RPE - 50% of 1RM
185 lbs x 4 reps x 1 sets @ 5.5 RPE - 59% of 1RM
210 lbs x 4 reps x 1 sets @ 6 RPE - 67% of 1RM
235 lbs x 4 reps x 1 sets @ 7.5 RPE - 75% of 1RM
255 lbs x 4 reps x 1 sets @ 9 RPE - 82% of 1RM
265 lbs x 4 reps x 1 sets @ 10 RPE - 85% of 1RM
Pendlay Rows - 1RM: 236 lbs
135 lbs x 6 reps x 1 sets @ 6 RPE - 57% of 1RM
165 lbs x 6 reps x 1 sets @ 8 RPE - 70% of 1RM
175 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

StLRPh
10-07-2011, 09:35 PM
brutal competition class

PermanentBulk
10-08-2011, 07:09 PM
You aren't kidding!!!

10/8

Foam Rolling

Stretching

Peterson Steups 5 board - 10 lbs 2 X 15

Ab Wheel - 2 X 10

Spinal Traction

Internal/External Shoulder Rotation

Side Lying External Rotation 13 lbs 3 X 10

Single Leg RDL 50 lbs - 2 X 10

Pullups - BW 3 X 4

Kettlebell Swings - 16 kgs X 15, 24 kg X 12

Curls 23 lbs - X 12, X 10



Coc

Trainer - X 10

#1 - X 6

#2 - X 2

Shaved #1 Holds - 2 X 15 seconds



Blob 35 holds - 2 X 12 seconds



Gi BJJ

Practiced some half guard chokes. One where you pass the lapel under the opponent's head and a variation if they defend where you push the elbow and still finish the choke.

Did 4 matches at 5 minutes a piece. Very tired afterwards.

TRAC
Stress: 1
Sympathetic
CNS: 6
Adaptive: 7

PermanentBulk
10-09-2011, 09:02 PM
10/9

Foam Roll focused on inner thigh.

General Stretching

Shoulder Dislocates

ATG BW Squats

Spinal Traction

Internal/External Shoulder Stretching

Rotator Cuff Exercises - 5 lbs

TRAC:
Stress: 0
Sympathetic
CNS: 8
Adapative: 8

Lots of sleep has definitely helped my TRAC scores this weekend!

StLRPh
10-10-2011, 08:52 AM
has the grip work helped with you BJJ?

PermanentBulk
10-10-2011, 09:13 PM
The grip work definitely helps with grabbing onto the gi and wrists. I should do more sledgehammer as they would have great carryover to chokes, but I just don't enjoy it as much. One of my goals is to close the #3.


I decided to go conservative this workout due to some distractions and plus I want to have a good test day on Friday.

SSB Squat almost tied my PR, but I got too folded over on the last rep.

I think this is a 3 rep PR for the 3 ct pause bench. The good part is my bar path still needs work. The bad part is my bar path still needs work.

I think this is one of the best sets I've had form wise on the deadlifts. The verdict is still out.

TRAC
Stress: 0
Parasympathetic
CNS: 4
Adaptive: 8


http://www.youtube.com/watch?v=pCGvlg9h18o

Week 55

Day 1 - 10/10/11

SSB Squat - 1RM: 369 lbs

225 lbs x 3 reps x 1 sets @ 5 RPE - 61% of 1RM
265 lbs x 3 reps x 1 sets @ 6.5 RPE - 72% of 1RM
300 lbs x 3 reps x 1 sets @ 8 RPE - 81% of 1RM
325 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM
3 ct Pause Bench - 1RM: 276 lbs

140 lbs x 5 reps x 1 sets @ 5 RPE - 51% of 1RM
175 lbs x 3 reps x 1 sets @ 6 RPE - 63% of 1RM
200 lbs x 3 reps x 1 sets @ 7 RPE - 72% of 1RM
220 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
235 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
Deadlift +mini - 1RM: 494 lbs

275 lbs x 3 reps x 1 sets @ 5 RPE - 56% of 1RM
315 lbs x 3 reps x 1 sets @ 6 RPE - 64% of 1RM
365 lbs x 3 reps x 1 sets @ 7 RPE - 74% of 1RM
395 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM

Brian Hopper
10-10-2011, 09:44 PM
Are you training for a meet?

PermanentBulk
10-11-2011, 07:44 AM
Are you training for a meet?

I'm doing the usapl meet in lakeland December 10.

Brian Hopper
10-11-2011, 08:11 AM
I'm doing the usapl meet in lakeland December 10.

That's cool.

StLRPh
10-11-2011, 09:49 AM
I've got a set of CoCs and a Rolling Thunder that I occasionally work in...probably need to get back to that

PermanentBulk
10-11-2011, 09:39 PM
I've got a set of CoCs and a Rolling Thunder that I occasionally work in...probably need to get back to that

I would say gi/towel pullups would have a lot of carryover, then sledgehammer work, then Coc imo.

10/11

Foam Roll

Stretching

OHS Broomstick Squats

Shoulder Dislocates

Rotator Cuff Exercises 3 lbs

Squat to Stand

Spinal Traction

Internal/External Shoulder Stretching

Internal/External Hip Stretching (Left hip is tight)

Peterson Setups - 15 lbs 2 X 15

Ab Wheel - 2 X 10, going to add weight with a backpack

Side Lying External Rotation - 15 lbs 3 X 10

Single Leg RDL - 50 lbs 2 X 10

Pendlay Row - 155 X 10 @ 8.5, 155 X 10 @ 9

Curls - 25 lbs X 10, X 8

Kettlebell Swings - 16 kg X 15, 24 kg X 12



Grip

Trainer - X 10
#1 - X 6
#2 - X 4 (felt strong)
#3 Hold - 2 X 5 seconds

Blob 35 holds - 2 X 5 seconds, 1 X 10 seconds



Gi BJJ

Practiced a new technique on taking the back from full guard from a collar choke attack. Also, practiced a variation to get the sweep in case the opponent holds onto the sleeve.

Rolled 3 easy 5 minute matches.

TRAC
Stress:0
Balanced
CNS: 5
Adapative: 8

PermanentBulk
10-12-2011, 08:28 PM
On the bench, this is another PR for a triple. My butt came off the bench a little bit on the last rep, but I've noticed I lose some tightness as the set goes on. I'm really happy with my ability to grind out the weight though, that last rep literally took about 5 seconds. It felt very heavy at the top, relatively speaking.

The seated zercher GM's were also a PR. They felt like they worked the erectors well. I decided to take the pain and wear no towel.

Press went well and I'm not sure if it is a PR or just ties one. All in all a good workout.

TRAC
Stress: 0
Para
CNS: 2
Adaptive: 9


http://www.youtube.com/watch?v=U-UMsTbib-E

Week 55
Day 2 - 10/12/11
Bench +90mm - 1RM: 261 lbs
145 lbs x 4 reps x 1 sets @ 5.5 RPE - 56% 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
220 lbs x 3 reps x 1 sets @ 8.5 RPE - 84% of 1RM
235 lbs x 3 reps x 1 sets @ 10 RPE - 90% of 1RM
Seated Zercher Good Morning - 1RM: 286 lbs
135 lbs x 5 reps x 1 sets @ 5 RPE - 47% of 1RM
175 lbs x 5 reps x 1 sets @ 6.5 RPE - 61% of 1RM
195 lbs x 5 reps x 1 sets @ 7.5 RPE - 68% of 1RM
220 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
Press - 1RM: 196 lbs
100 lbs x 6 reps x 1 sets @ 5.5 RPE - 51% of 1RM
125 lbs x 6 reps x 1 sets @ 7 RPE - 64% of 1RM
145 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

StLRPh
10-13-2011, 09:43 AM
Nice work on the PRs. I imagine that you'll get used to the zercher's without the towel pretty quickly.

PermanentBulk
10-13-2011, 09:26 PM
Nice work on the PRs. I imagine that you'll get used to the zercher's without the towel pretty quickly.

Thanks StLRPh! It's a been a good week so far.

10/13

Foam Roll

Squat to Stand

Shoulder Dislocates

Internal/External Hip Stretching

Internal/External Shoulder Stretching

Spinal Traction

Lunges

Side Lunges

OHS - Broomstick

Rotator Cuff 5lbs



Flexibility in shoulders and hip have begun to improve. About 3 weeks ago I noticed I could barely put my right arm behind my back, like the handcuff position, and I have made a drastic improvement here. I'm also starting to get some hip mobility. I changed my form on the squat to stand a bit and now I really focus on keeping a neutral lower back.



TRAC
Stress: 2
Parasympathetic
CNS: 6
Adaptive: 8

PermanentBulk
10-16-2011, 09:20 PM
TRAC
Stress: 8
Parasympathetic
CNS: 4
Adaptive: 8


http://www.youtube.com/watch?v=epD72K0CpG4

Week 55
Day 3 - 10/14/11
Low Bar Squat w/Belt - 1RM: 436 lbs
225 lbs x 3 reps x 1 sets @ 5 RPE - 52% of 1RM
275 lbs x 3 reps x 1 sets @ 5.5 RPE - 63% of 1RM
315 lbs x 2 reps x 1 sets @ 6 RPE - 72% of 1RM
355 lbs x 1 reps x 1 sets @ 6.5 RPE - 81% of 1RM
390 lbs x 1 reps x 1 sets @ 7.5 RPE - 89% of 1RM
420 lbs x 1 reps x 1 sets @ 9.5 RPE - 96% of 1RM
445 lbs x 0 reps x 1 sets @ 11 RPE - 102% of 1RM
Compeition Raw Bench - 1RM: 265 lbs
140 lbs x 5 reps x 1 sets @ 5 RPE - 53% of 1RM
175 lbs x 3 reps x 1 sets @ 5.5 RPE - 66% of 1RM
200 lbs x 2 reps x 1 sets @ 6 RPE - 76% of 1RM
220 lbs x 1 reps x 1 sets @ 7 RPE - 83% of 1RM
240 lbs x 1 reps x 1 sets @ 8 RPE - 91% of 1RM
260 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM
270 lbs x 0 reps x 1 sets @ 11 RPE - 102% of 1RM
Deadlift w/Belt - 1RM: 471 lbs
275 lbs x 3 reps x 1 sets @ 5 RPE - 58% of 1RM
315 lbs x 2 reps x 1 sets @ 5.5 RPE - 67% of 1RM
365 lbs x 2 reps x 1 sets @ 6 RPE - 78% of 1RM
405 lbs x 1 reps x 1 sets @ 6.5 RPE - 86% of 1RM
455 lbs x 1 reps x 1 sets @ 7.5 RPE - 97% of 1RM
485 lbs x 0 reps x 1 sets @ 11 RPE - 103% of 1RM

StLRPh
10-17-2011, 09:09 AM
simulated meet looks rough, TRAC (if I'm reading it right) looks like you were a little out of sorts

PermanentBulk
10-17-2011, 11:22 PM
simulated meet looks rough, TRAC (if I'm reading it right) looks like you were a little out of sorts

Yea, TRAC was reporting high stress. I'm not sure what is going on as of late, but my squat and deadlift have been decreasing, but my numbers doing triples and such as increased.

SSB Squat felt crisper this week than last week.

The 3 ct pause bench felt good, and I used the bulldog grip this week.

The deadlift feels incredibly weak off the floor. But everything seems down at the moment.

TRAC
Stress: 8
Parasympathetic
CNS: 3
Adaptive: 6


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

Week 56
Day 1 - 10/17/11
SSB Squat - 1RM: 376 lbs
225 lbs x 3 reps x 1 sets @ 5 RPE - 60% of 1RM
265 lbs x 3 reps x 1 sets @ 6 RPE - 70% of 1RM
295 lbs x 3 reps x 1 sets @ 7.5 RPE - 78% of 1RM
320 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
3 ct Pause Bench - 1RM: 276 lbs
135 lbs x 5 reps x 1 sets @ 5 RPE - 49% 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
220 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
235 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
Deadlift +mini - 1RM: 476 lbs
275 lbs x 3 reps x 1 sets @ 5 RPE - 58% of 1RM
315 lbs x 3 reps x 1 sets @ 6 RPE - 66% of 1RM
365 lbs x 3 reps x 1 sets @ 7 RPE - 77% of 1RM
395 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM

StLRPh
10-18-2011, 08:49 AM
are towards the end of your current cycle? might just be a little beat up from all the training

PermanentBulk
10-19-2011, 08:42 AM
This is the middle of the current cycle. I'm going to make a few programming changes and see how it goes.

10/18

Gi BJJ

Worked on a new defense to getting passed on a triangle. Once the guy gets his head past your leg, you pull the arm and put your foot on the back of neck, and then switch to an arm bar.

Grappled four 5-6 minute matches, and I was able to land some nice sweeps.



Prehab

Side Lying External Rotation - 13 lbs X 10, 18 lbs X 10, 15 lbs X 10

External/Internal Shoulder Stretching

Scap Pushups - 3 X 20



Extra Work

Ab Wheel - 2 X 10

Pendlay Row - 135 +mini 3 X 10 @ 9, 9 , 10 (felt like I had to explode off the ground)

PermanentBulk
10-19-2011, 09:34 PM
This workout as a whole is an improvement from last week. Let's see if I can continue to build some momentum and take small steps in the right direction next workout.

I seem to be able to grind like crazy once I hit the mid point of the bench. This time my butt didn't come off the bench. I made sure to keep my shoulders shrugged and use the bulldog grip.

The zercher GM's did improve some from last week and they hurt less on the elbows.

I know I can grind well on the press as well, even though it seems a bit slow.

Grip
Closes
Trainer - X 10
#1 - X 7
#2 - X 4 (best closes in awhile)

Holds
Shaved #1 - 2 X 15 seconds

TRAC
Stress: 0
Parasympathetic
CNS: 7
Adaptive: 5


http://www.youtube.com/watch?v=7-2-PNnZelU

Week 56
Day 2 - 10/19/11
Bench +90mm - 1RM: 265 lbs
135 lbs x 4 reps x 1 sets @ 5 RPE - 51% of 1RM
165 lbs x 4 reps x 1 sets @ 6.5 RPE - 62% of 1RM
190 lbs x 4 reps x 1 sets @ 7.5 RPE - 72% of 1RM
210 lbs x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM
225 lbs x 4 reps x 1 sets @ 10 RPE - 85% of 1RM
Seated Zercher Good Morning - 1RM: 292 lbs
145 lbs x 5 reps x 1 sets @ 5 RPE - 50% of 1RM
175 lbs x 5 reps x 1 sets @ 6 RPE - 60% of 1RM
205 lbs x 5 reps x 1 sets @ 7.5 RPE - 70% of 1RM
225 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
Press - 1RM: 196 lbs
100 lbs x 6 reps x 1 sets @ 6 RPE - 51% of 1RM
125 lbs x 6 reps x 1 sets @ 7 RPE - 64% of 1RM
145 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

PermanentBulk
10-21-2011, 02:21 PM
Today went well, and considering how things have been going this is a great day.

The squat felt good technically, and I didn't go super deep like I normally do. The crease of the hip still went about an inch below the top of the knee. I didn't get knocked forward either, and I grinded this weight out.

The bench went great, and this is 5 lb all time PR. I can't really be more pleased with this, and I'm just ready to get back to setting more PR's!!! Bring out the stopwatch for this one!

I went conservative with the deadlift today, and took my time ramping up in weight. 480 is the best weight I've pulled in awhile and I'll take it.


Gi BJJ

I went to class and we practiced guard replacement from getting stacked by double underhooks.

Then a sweep to knee on belly, a reverse triangle and armbar attacks.

I was able to land the triangle and arm bar in specific training. I also got a tip to step the foot past the head and drop the knee down when trying to get north south.

I rolled for about 15 minutes after class, and I wasn't really drained. Good class!

TRAC
Stress: 2
Parasympathetic
CNS: 5
Adaptive: 6


http://www.youtube.com/watch?v=6C7HLXuGMs8

Week 56
Day 3 - 10/21/11
Low Bar Squat w/Belt - 1RM: 430 lbs
225 lbs x 5 reps x 1 sets @ 5 RPE - 52% of 1RM
275 lbs x 3 reps x 1 sets @ 5.5 RPE - 64% of 1RM
315 lbs x 2 reps x 1 sets @ 6 RPE - 73% of 1RM
345 lbs x 1 reps x 1 sets @ 6 RPE - 80% of 1RM
375 lbs x 1 reps x 1 sets @ 7.5 RPE - 87% of 1RM
405 lbs x 1 reps x 1 sets @ 9 RPE - 94% of 1RM
430 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
Compeition Raw Bench - 1RM: 270 lbs
135 lbs x 4 reps x 1 sets @ 5 RPE - 50% of 1RM
175 lbs x 3 reps x 1 sets @ 5 RPE - 65% of 1RM
200 lbs x 2 reps x 1 sets @ 6.5 RPE - 74% of 1RM
220 lbs x 1 reps x 1 sets @ 7 RPE - 82% of 1RM
240 lbs x 1 reps x 1 sets @ 8 RPE - 89% of 1RM
260 lbs x 1 reps x 1 sets @ 9.5 RPE - 96% of 1RM
270 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
Deadlift w/Belt - 1RM: 480 lbs
275 lbs x 2 reps x 1 sets @ 5 RPE - 57% of 1RM
315 lbs x 2 reps x 1 sets @ 5.5 RPE - 66% of 1RM
365 lbs x 2 reps x 1 sets @ 7 RPE - 76% of 1RM
405 lbs x 1 reps x 1 sets @ 7 RPE - 84% of 1RM
435 lbs x 1 reps x 1 sets @ 8.5 RPE - 91% of 1RM
465 lbs x 1 reps x 1 sets @ 9.5 RPE - 97% of 1RM
480 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM

PermanentBulk
10-24-2011, 10:30 PM
Given how things have been going I went conservative on the squat. It seems I should have gone either 350 or 355. I'm really liking trying to look down at the ground and I was able to grind some on the last rep.

I had a nice grind on the last rep and my fatigue set had an easier grind.

I overshoot on the push press, but I should be able to have it next time.

TRAC
Stress: 0
Parasympathetic
CNS: 3
Adaptive: 9


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

Week 57
Day 1 - 10/24/11
Low Bar Squat - 1RM: 437 lbs
225 lbs x 5 reps x 1 sets @ 6 RPE - 52% of 1RM
275 lbs x 5 reps x 1 sets @ 6.5 RPE - 63% of 1RM
315 lbs x 5 reps x 1 sets @ 8 RPE - 72% of 1RM
345 lbs x 5 reps x 1 sets @ 9.5 RPE - 79% of 1RM
325 lbs x 5 reps x 1 sets @ 9.5 RPE - 74% of 1RM
Bench touch and go - 1RM: 294 lbs
145 lbs x 5 reps x 1 sets @ 5 RPE - 49% of 1RM
175 lbs x 5 reps x 1 sets @ 6.5 RPE - 60% of 1RM
205 lbs x 5 reps x 1 sets @ 8 RPE - 70% of 1RM
235 lbs x 5 reps x 1 sets @ 10 RPE - 80% of 1RM
220 lbs x 5 reps x 1 sets @ 10 RPE - 75% of 1RM
Push Press - 1RM: 230 lbs
135 lbs x 6 reps x 1 sets @ 6.5 RPE - 59% of 1RM
155 lbs x 6 reps x 1 sets @ 7 RPE - 67% of 1RM
175 lbs x 6 reps x 1 sets @ 9.5 RPE - 76% of 1RM
165 lbs x 6 reps x 1 sets @ 10 RPE - 72% of 1RM

PermanentBulk
10-25-2011, 10:52 PM
Deadlift was the best it's been in a long time. So things seem to be moving forward. I did 435 X 4 beltless versus 480 X 1 last week. I still felt weakest off the floor, but I think my form is a bit better than before in regards to a rounded back.

I was feeling a bit sore from Mondays session so I went with a sure 9 instead of going for 240. Plus, I used my PVC pipes for my makeshift adjustable pins.

With the good mornings I really tried to minimize the knee bending as best I could and it makes them way harder!

Gi BJJ
Practiced some triangle from butterfly that I'll never pull off.

Rolled for about 25 to 30 minutes and I was pretty tired by the end of it. Got some nice sweeps but did have to spend a lot of time defending against one the brown belts.

TRAC
Stress: 0
Parasympathetic
CNS: 5
Adaptive: 9


http://www.youtube.com/watch?v=6aH-sHl-dSQ

Week 57
Day 2 - 10/25/11
Deadlift - 1RM: 524 lbs
275 lbs x 4 reps x 1 sets @ 5 RPE - 53% of 1RM
315 lbs x 4 reps x 1 sets @ 6 RPE - 60% of 1RM
350 lbs x 4 reps x 1 sets @ 6.5 RPE - 67% of 1RM
385 lbs x 4 reps x 1 sets @ 7.5 RPE - 74% of 1RM
415 lbs x 4 reps x 1 sets @ 8 RPE - 79% of 1RM
435 lbs x 4 reps x 1 sets @ 9.5 RPE - 83% of 1RM
415 lbs x 4 reps x 1 sets @ 9.5 RPE - 79% of 1RM
Pin Bench Chest - 1RM: 276 lbs
140 lbs x 5 reps x 1 sets @ 5 RPE - 51% 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
220 lbs x 3 reps x 1 sets @ 7.5 RPE - 80% of 1RM
235 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
225 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM
Good Morning - 1RM: 269 lbs
135 lbs x 4 reps x 1 sets @ 5 RPE - 50% of 1RM
185 lbs x 4 reps x 1 sets @ 6.5 RPE - 69% of 1RM
215 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM

PermanentBulk
10-26-2011, 11:26 PM
10/26

Foam Roll - rather sore in the hamstrings, lower back and IT bands this week

Squat to Stand

Shoulder Dislocates

Rotator Cuff - 5 lbs

Spinal Traction

Internal/External Shoulder Rotation

Ab Wheel - 2 X 10

Kettlebell Swings - 16 kg X 2 X 15, 24 kg X 12

Scap pushups - 3 X 20

Pendlay Row - Deadlift grip 135 X 10 @ 10, Bench grip 145 X 10 @ 8, Bench grip 145 X 10 @ 8.5

GHR Situps (no spinal flexiion) - 2 X 8

Side Lying External Rotation - 15 X 10, 18 X 10, 15 X 10

GHR - 2 X 8

Curls - 28 X 2 X 8

Neck Harness - 10 lbs X 2 X 10

I think I'm going to try to add a few depth jumps from 6 inches on weds and saturday and start with just 5 reps.



Trainer - X 8 closes

#1 - X 7 closes

#2 - X 3 closes

#3 - 2 X 5 seconds holds

#2.5 - X 0 attempt to close

#1 shaved - 1 X 15 second hold

Blob 35 - 2 X 5 (need to add weight to this)

PermanentBulk
10-27-2011, 10:05 PM
Another day where I have gained some momentum. The bench went well and I'm sure this is a 5 rep PR for the bench. I think I could have paused a bit better on the first two reps, but I'll take it.

The deadlift felt improved. Normally, after the pause I have had a tendency to have my hips shot up and I tried to not let this happen today. On the 385 set I really tried to push my abs and obliques out and it seemed to help. I tired a bit on that last rep.

Dead hang pullups
BW 3 X 3 (211 lbs)

TKEs w/ purple band - 3 X 20

I have noticed my left VMO is as not big and does not activate like my right one.

TRAC
Stress: 4
Sympathetic
CNS: 3
Adaptive: 8


http://www.youtube.com/watch?v=h3ZTzf7gCTc

Week 57
Day 3 - 10/27/11
Compeition Raw Bench - 1RM: 288 lbs
135 lbs x 5 reps x 1 sets @ 5 RPE - 47% of 1RM
175 lbs x 5 reps x 1 sets @ 6.5 RPE - 61% of 1RM
200 lbs x 5 reps x 1 sets @ 7 RPE - 70% of 1RM
215 lbs x 5 reps x 1 sets @ 8.5 RPE - 75% of 1RM
230 lbs x 5 reps x 1 sets @ 10 RPE - 80% of 1RM
220 lbs x 5 reps x 1 sets @ 9.5 RPE - 77% of 1RM
3 ct Pause Deadlift - 1RM: 471 lbs
225 lbs x 3 reps x 1 sets @ 5 RPE - 48% of 1RM
275 lbs x 3 reps x 1 sets @ 5.5 RPE - 58% of 1RM
315 lbs x 3 reps x 1 sets @ 6 RPE - 67% of 1RM
365 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM
400 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
385 lbs x 3 reps x 1 sets @ 9 RPE - 82% of 1RM
DB Extensions - 1RM: 51 lbs
28 lbs x 6 reps x 1 sets @ 6.5 RPE - 55% of 1RM
38 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
33 lbs x 6 reps x 1 sets @ 9 RPE - 64% of 1RM

PermanentBulk
10-29-2011, 07:02 PM
Decided to do no work past the initial due to TRAC.

Squats looked better than they felt. I think I need to focus on really pushing the abs out like I did on the deadlifts. One tends to forget things during the pauses though.

The floor press was an all time PR, so that's a good sign.

Gi BJJ

Practiced a nice escape from side, that is a setup when your opponent is in your half guard. You can use your own gi to roll into a choke, will need to make use of it.

I also practiced some setups from being on top in guard. It was good stuff and I want to drill it after class this week.

Rolled 3 matches for about 20 minutes total.

Extra Work/Prehab
Ab Wheel - 2 X 10
Kettlebell Swings - 12 kg X 10, 16 kg X 15, 24 kg X 15
Side lying External Rotation - 13 lbs X 3 X 10
GHR Situps - 2 X 8
GHR - 2 X 10
Scap Pushups - 3 X 20

Grip
Trainer - X 10
#1 - X 5
Shaved #1 - 3 X 10 seconds hold

Blob 35 - 10 second hold
Blob 40 attempts - only got air w/left hand
Need to add weight to blob 35, or use pulley with blob 50

TRAC
Stress: 9
Balanced
CNS: 3
Stress: 6


http://www.youtube.com/watch?v=MUfR1Lpzsug

Week 57
Day 4 - 10/29/11
3 ct Pause Low Bar Squat - 1RM: 394 lbs
225 lbs x 3 reps x 1 sets @ 6 RPE - 57% of 1RM
275 lbs x 3 reps x 1 sets @ 7 RPE - 70% of 1RM
315 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
335 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
Floor Press - 1RM: 300 lbs
155 lbs x 4 reps x 1 sets @ 5 RPE - 52% of 1RM
190 lbs x 3 reps x 1 sets @ 6 RPE - 63% of 1RM
220 lbs x 3 reps x 1 sets @ 7 RPE - 73% of 1RM
240 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
255 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
Lever Row - 1RM: 137 lbs
65 lbs x 6 reps x 1 sets @ 5 RPE - 48% of 1RM
85 lbs x 6 reps x 1 sets @ 6.5 RPE - 62% of 1RM
100 lbs x 6 reps x 1 sets @ 8.5 RPE - 73% of 1RM

PermanentBulk
10-31-2011, 08:54 PM
TRAC report was not good, but I just did the initial with no fatigue.

Squats felt good today. On some reps I felt like I really found my groove. The last set, I had a bad second rep but felt very good about the bar path on the last rep. I'm not going to rush the momentum, but the goal is to keep improving every workout.

Bench was ok, and this was due in part to not shrugging as much as I should during the warmup sets. Also, this is something I think people overlook and that is breathing while setting up. I get so focused on trying to setup properly that I forget to breathe and this likely robs me of a few pounds

Push Press left my shoulders on fire!

Deadhang Pullups
BW 3 X 3

TKE - Purple Band
3 X 20

Coc
Trainer - X 9
#1 - X 5
#2 - X 3
#3 Negative holds - 3 X 5 seconds

TRAC
Stress: 6
Parasympathetic
CNS: 6
Adaptive: 5


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

Week 58
Day 1 - 10/31/11
Low Bar Squat w/Belt - 1RM: 459 lbs
225 lbs x 3 reps x 1 sets @ 5 RPE - 49% of 1RM
275 lbs x 3 reps x 1 sets @ 5.5 RPE - 60% of 1RM
315 lbs x 3 reps x 1 sets @ 6.5 RPE - 69% of 1RM
345 lbs x 3 reps x 1 sets @ 7.5 RPE - 75% of 1RM
370 lbs x 3 reps x 1 sets @ 8 RPE - 81% of 1RM
390 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
Bench touch and go - 1RM: 288 lbs
145 lbs x 5 reps x 1 sets @ 5 RPE - 50% of 1RM
175 lbs x 3 reps x 1 sets @ 5.5 RPE - 61% of 1RM
205 lbs x 3 reps x 1 sets @ 6.5 RPE - 71% of 1RM
230 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
245 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
Push Press - 1RM: 233 lbs
140 lbs x 12 reps x 1 sets @ 9 RPE - 60% of 1RM

PermanentBulk
11-01-2011, 09:33 PM
TRAC improved from yesterday and I reduced fatigue by 2%. Hoping the somewhat light BJJ will help things.

Deadlifts were a huge improvement from the past and I think it was something systematic. Squat and deadlift have continue up in the past two weeks. The good news about the deadlift is my form is much better than the past, and the even better news is it can be improved. The second rep of the 440 set was very tight, imo, and the last rep of the 465. I didn't notice it until I uploaded the video. I've gone from feeling like 480 was extremely heavy off the floor to getting 465 X 3, although the floor is still the weak point.

3 ct pause bench was comfortable and I have a lot confidence I can always get this weight for a nine.

Good Mornings are always tough to try and do strict. It doesn't seem like the range of motion is that big looking at the video.

Gi BJJ

Did some drills: arm bar both sides, triangles, both sides, butterfly sweep to knee on belly and switch sides.

The move was a choke from doing a fake knee on belly to sucker the opponent to turn on their side. Very slick.

Rolled for about 15 minutes, nothing too strenous.

Drilled some after class.

TRAC
Stress: 4
Parasympathetic
CNS: 10
Adaptive: 5


http://www.youtube.com/watch?v=EUsUYURbi3I

Week 58
Day 2 - 11/1/11
Deadlift w/Belt - 1RM: 547 lbs
275 lbs x 3 reps x 1 sets @ 5 RPE - 50% of 1RM
315 lbs x 3 reps x 1 sets @ 5.5 RPE - 58% of 1RM
365 lbs x 3 reps x 1 sets @ 6 RPE - 67% of 1RM
405 lbs x 3 reps x 1 sets @ 7 RPE - 74% of 1RM
440 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
465 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
450 lbs x 3 reps x 1 sets @ 9 RPE - 82% of 1RM
3 ct Pause Bench - 1RM: 271 lbs
135 lbs x 4 reps x 1 sets @ 5 RPE - 50% of 1RM
175 lbs x 3 reps x 1 sets @ 6 RPE - 65% of 1RM
200 lbs x 3 reps x 1 sets @ 6.5 RPE - 74% of 1RM
215 lbs x 3 reps x 1 sets @ 7.5 RPE - 80% of 1RM
230 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
220 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM
Good Morning - 1RM: 270 lbs
135 lbs x 6 reps x 1 sets @ 5.5 RPE - 50% of 1RM
175 lbs x 6 reps x 1 sets @ 7 RPE - 65% of 1RM
200 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

PermanentBulk
11-02-2011, 09:02 PM
11/2

TRAC did improve down to 0 stress today, so light BJJ definitely helped me out. I'm hoping this workout wasn't strenuous enough to cause my stress to go back up. I'm curious if the depth jumps will have any effect, as I felt I did them light.

Foam Roll

The Stick

Hip Stretches

Rotator Cuff - 3 lbs

Spinal Traction

Internal/External Shoulder Stretching

Leg Swings

Depth Jumps 8.5" - 2 X 5

Kettlebell Swings - 16 kg X 15, 24 kg X 15

Side Lying External Rotation - 15 lbs X 3 X 10

Peterson Stepup - 20 lbs X 2 X 15

GHR - BW 2 X 10

Pendlay Row - 155 X 10 @ 8, 155 X 10 @ 8.5

GHR Situps - BW X 2 X 10

Hammer Curl - 28 lbs x 2 X 8

Neck Harness - 15 lbs X 2 X 12

Forearm Curl - 28 lbs 2 X 10



Grip

Trainer - X 10

#1 - X 7

#2 - X 5 (max)

#2.5 - X 1 (max)

Shaved 2.5 holds - 2 X 10 seconds

Blob 35 X 10



TRAC
Stress: 0
Parasympathetic
CNS: 5
Adaptive: 6

PermanentBulk
11-03-2011, 08:53 PM
TRAC was down today, but my CNS was at a 10. I wonder if the depth jumps from yesterday had anything to do with it? I didn't think they were too strenuous at 8.5" but who knows. I plan on doing them Saturday again and see how I react on Sunday.

Comp Bench tied a X 3 @ 9. On the workup I didn't pull the bar apart as aggressively as I need to. I see that my poor bar path is due to touching closer to my head and I compensate by shooting towards my belly to get into my groove.

These are probably my best pause deadlifts ever, and my back fatigued on the last two reps. I was tighter working up. I might go down a few pounds to keep ensuring I drill in the right setup.

I did weigh 207 this morning, so this is the lowest I've weighed in quite awhile.

TKEs Purple Band - 3 X 20

Deadhang Pullups - 3 X 4

Internal/External Hip Stretching

Hip flexor stretching

TRAC
Stress: 8
Sympathetic
CNS: 10
Adaptive: 5


http://www.youtube.com/watch?v=6X93UNPqWHs

Week 58
Day 3 - 11/3/11
Compeition Raw Bench - 1RM: 282 lbs
140 lbs x 5 reps x 1 sets @ 5 RPE - 50% of 1RM
175 lbs x 3 reps x 1 sets @ 6 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 3 reps x 1 sets @ 9 RPE - 85% of 1RM
3 ct Pause Deadlift - 1RM: 469 lbs
225 lbs x 4 reps x 1 sets @ 5.5 RPE - 48% of 1RM
275 lbs x 4 reps x 1 sets @ 6 RPE - 59% of 1RM
315 lbs x 4 reps x 1 sets @ 7 RPE - 67% of 1RM
350 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM
375 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
DB Extensions - 1RM: 47 lbs
28 lbs x 12 reps x 1 sets @ 9 RPE - 60% of 1RM

PermanentBulk
11-04-2011, 09:45 PM
First time doing pin squats and they help with generating force close to the sticking point of my squat. Since I got more comfortable with the head position, I focused on something that has been bothering me a bit on the squat, and that is my wrists going into extension. I literally tried to pull the bar through my chest today and it didn't happen. Let's see if I can do this with bigger weight though. I should be able to increase in the squats next week.

Floor press saw progress from last week and I felt much stronger.

Gi BJJ
It was open mat and I practiced being in someone's guard and trying to pass. At times it was drilling and at times it was grappling.

TRAC
Sress: 0
Parasympathetic
CNS: 8
Adaptive: 6


http://www.youtube.com/watch?v=n8FExclGYEI

Week 58
Day 4 - 11/4/11
Pin Low Bar Squat - 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 @ 7 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
310 lbs x 4 reps x 1 sets @ 9 RPE - 76% of 1RM
Floor Press - 1RM: 306 lbs
155 lbs x 5 reps x 1 sets @ 5 RPE - 51% of 1RM
185 lbs x 4 reps x 1 sets @ 6 RPE - 60% of 1RM
210 lbs x 4 reps x 1 sets @ 7 RPE - 69% of 1RM
230 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM
245 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
230 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM
230 lbs x 4 reps x 1 sets @ 9 RPE - 75% of 1RM
Lever Row - 1RM: 142 lbs
85 lbs x 12 reps x 1 sets @ 9 RPE - 60% of 1RM
80 lbs x 12 reps x 1 sets @ 9 RPE - 57% of 1RM

PermanentBulk
11-05-2011, 11:34 PM
11/5

Foam Roll

The Stick

Shoulder Dislocates

Squat to Stand

Rotator Cuff - 3 lbs

Spinal Traction

Internal/External Shoulder Stretching

Internal/External Hip Stretching

Hip Flexor Stretching

Side Lunges

Depth Jumps at 8.5" - 2 X 5

Explosive Pushups - 2 X 4

Kettlebell Swings - 16 kg X 20, 24 kg X 20

Side lying external rotation - 18 lbs X 3 X 10

Peterson Stepups - 20 X 2 X 15

GHR - 2 X 10

Single Leg RDL - 50 X 2 X 10

Pendlay Row - 135 X 10 @ 7, 160 X 10 @ 8.5

GHR Situps - BW X 2 X 10

Hammer Curl - 28 X 2 X 10

Neck Harness - 25 lbs X 2 X 10



Grip

Trainer - X 8

#1 - X 6

#2 - 2

Negative #3 - X 1

Shaved #1 holds - 2 X 10 seconds

Hub lifts - 25 lbs X 10



TRAC
Stress: 4
Parasympathetic
CNS: 3
Adaptive: 7

PermanentBulk
11-06-2011, 09:01 PM
11/6

Foam Roll

The Stick

Squat to Stand

Shoulder Dislocates

Rotator Cuff - 3 lbs

Spinal Traction

Internal/External Shoulder Stretching

Hip Flexor Stretching

Internal/External Rotation Hip Stretching



TRAC scores improved again after some depth jumps, so I'll see if this trend continues.

TRAC
Stress: 0
Parasympathetic
CNS: 6
Adaptive: 7

Coke
11-07-2011, 02:49 PM
Great array of vids showcasing your lifts!! - doing super with your training, including the BJJ.

PermanentBulk
11-07-2011, 09:19 PM
Thanks Coke! I'm hoping to get back to setting PR's!

Pin Squats feel stronger than last week. I was much more aggressive in my squats this week. 350 seems to be conservative for a 9.

I went for a PR on the 3 ct pause bench, but didn't get it. Bar path felt solid though.

The pause deadlifting felt and looked tight on all the sets working up. The 405 set was sloppy, but I still got it done. I was lacking upper back tightness big time.

Prehab
Spinal Traction
Internal/External Shoulder Stretching
Internal/External Hip Stretching
Hip Flexor stretching
Side Lunges
Peterson Stepups 3 board height - 2 X 10
Found a great link for how to do these - http://www.jumpusa.com/peterson_step_ups_for_jumpers_knees.html

Grip
T- X 8
#1 - X 6
#2 - X 2
Shaved #1 - 15 second hold
#2.5 - 2 X 10 second hold

Extra Work
Deadhang Pullups - BW 4 X 4

TRAC
Stress: 0
Balanced
CNS: 1
Adaptive: 8

CNS was down in the dumps!


http://www.youtube.com/watch?v=9w9RLC_RuEA

Week 59
Day 1 - 11/7/11
Pin Low Bar Squat - 1RM: 412 lbs
225 lbs x 3 reps x 1 sets @ 5 RPE - 55% of 1RM
275 lbs x 3 reps x 1 sets @ 6 RPE - 67% of 1RM
315 lbs x 3 reps x 1 sets @ 7.5 RPE - 77% of 1RM
350 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
340 lbs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM
3 ct Pause Bench - 1RM: 273 lbs
135 lbs x 5 reps x 1 sets @ 6 RPE - 50% of 1RM
170 lbs x 3 reps x 1 sets @ 5.5 RPE - 62% of 1RM
200 lbs x 3 reps x 1 sets @ 6.5 RPE - 73% of 1RM
220 lbs x 3 reps x 1 sets @ 7.5 RPE - 81% of 1RM
240 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM
3 ct Pause Deadlift - 1RM: 476 lbs
275 lbs x 3 reps x 1 sets @ 5.5 RPE - 58% of 1RM
315 lbs x 3 reps x 1 sets @ 6 RPE - 66% of 1RM
365 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM
405 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

PermanentBulk
11-08-2011, 09:42 PM
11/8

AM

Foam Roll

The Stick

Spinal Traction

Internal/External Shoulder Stretching

Internal/External Hip Stretching

Kettlebell Swings - 12 kg X 20

Depth Jumps - 8.5" - 2 X 5

Peterson Stepup - 4 board X 2 X 15

Ab Wheel - 2 X 10

Pendlay Row - 135 X 10 @ 7, 165 X 10 @ 9

Single Leg RDL - 25 X 2 X 10

Side Lying External Rotation - 15lbs X 3 X 10



Gi BJJ - PM

Did some drills to warmup, I'm really liking the flow warmup

Then King of the Middle, trying to pass guard.

I rolled three matches and went at a descent pace. Got some nice sweeps in one match, and learned a lot from getting submitted by a black belt.

I did some drilling after class and worked on side control submissions and a neat arm bar from guard.



TRAC
Stress: 8
Parasympathetic
CNS: 3
Adaptive: 7

Let's see if BJJ made my stress go down and the depth jumps help the CNS go up.

PermanentBulk
11-09-2011, 07:44 PM
Bench was horrible all the way until the last set. I couldn't get tight and I was loose. After the 220 set, I looked at some of my youtube videos and noticed something. On the 230 set, I made sure to really setup on my traps and did it make a difference. I was hoping for at least 235, but wasted a lot of energy working up.

I think I can move up next time I do the seated zercher good mornings.

TRAC CNS went up again after doing the depth jumps. Hoping to make some more progress on my next test day.

Deadhang Pullups
BW X 3 X 3

Peterson Stepup
4 board X 2 X 10

Internal/External Hip Stretching

Hip Flexor Stretching

Side Lunges


TRAC
Stress: 4
Balanced
CNS: 6
Adaptive: 7


http://www.youtube.com/watch?v=LS_E7WXLjsw


Week 59

Day 2 - 11/9/11

Bench +90mm - 1RM: 256 lbs

135 lbs x 4 reps x 1 sets @ 5 RPE - 53% of 1RM
170 lbs x 3 reps x 1 sets @ 6 RPE - 67% of 1RM
200 lbs x 3 reps x 1 sets @ 7 RPE - 78% of 1RM
220 lbs x 3 reps x 1 sets @ 9.5 RPE - 86% of 1RM
230 lbs x 3 reps x 1 sets @ 10 RPE - 90% of 1RM
Seated Zercher Good Morning - 1RM: 299 lbs

145 lbs x 5 reps x 1 sets @ 5 RPE - 49% of 1RM
185 lbs x 5 reps x 1 sets @ 6.5 RPE - 62% of 1RM
205 lbs x 5 reps x 1 sets @ 7.5 RPE - 69% of 1RM
230 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
Press - 1RM: 189 lbs

100 lbs x 6 reps x 1 sets @ 5.5 RPE - 53% of 1RM
125 lbs x 6 reps x 1 sets @ 7 RPE - 66% of 1RM
140 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

Coke
11-10-2011, 09:27 PM
Good to see it all man, moving on strong.

PermanentBulk
11-10-2011, 09:41 PM
Thanks Coke. Hoping to keep moving forward.

11/10

Foam Rolling

The Stick

Light Stretching

I am signed up for the USAPL meet in Lakeland, FL on December. I'll be competing raw in the 198 lbs class.

TRAC
Stress: 8
Parasympathetic
CNS: 6
Adaptive: 7

PermanentBulk
11-11-2011, 09:50 PM
This was an interesting day and things are moving in the right direction.

The squat was almost therapeutic. On the way up all that was on my mind was moving the weight up, and not thinking about things mechanically. I haven't felt something like that in a long time. This squat is up 10 pounds from the last test day. Still working to get back to PR land.

The bench was a moral victory but not a PR. I made the same mistake as my Weds session and didn't get on my traps with the first set at 260. I did hit the bench with higher intensity than the squat and deadlift this weak.

I finally pulled in the 500s again and it was ugly! I was surprised at how I was still able to lock the weight even being completely unable to use my hips at the top. I had a few weeks where I thought my technique was being nailed down, but I lost my cue on how to achieve upper back tightness. I just need to keep working at it and it'll come. The deadlift is up 20 lbs from the last test day.

I need to spend time practicing the lifts with just the bar this weekend and going over my cues with some visualization.

TRAC
Stress: 4
Balanced
CNS: 2
Adaptive: 6


http://www.youtube.com/watch?v=H9bVoQ1y_gc

Week 59
Day 3 - 11/11/11
Low Bar Squat w/Belt - 1RM: 440 lbs
225 lbs x 3 reps x 1 sets @ 5 RPE - 51% of 1RM
275 lbs x 3 reps x 1 sets @ 5.5 RPE - 63% of 1RM
315 lbs x 2 reps x 1 sets @ 6 RPE - 72% of 1RM
355 lbs x 1 reps x 1 sets @ 6.5 RPE - 81% of 1RM
385 lbs x 1 reps x 1 sets @ 7.5 RPE - 88% of 1RM
415 lbs x 1 reps x 1 sets @ 9 RPE - 94% of 1RM
440 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
Compeition Raw Bench - 1RM: 260 lbs
135 lbs x 4 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 2 reps x 1 sets @ 6.5 RPE - 77% of 1RM
220 lbs x 1 reps x 1 sets @ 7 RPE - 85% of 1RM
240 lbs x 1 reps x 1 sets @ 8 RPE - 92% of 1RM
260 lbs x 1 reps x 1 sets @ 11 RPE - 100% of 1RM
260 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
Deadlift w/Belt - 1RM: 505 lbs
275 lbs x 3 reps x 1 sets @ 5 RPE - 55% of 1RM
315 lbs x 2 reps x 1 sets @ 5.5 RPE - 62% of 1RM
365 lbs x 2 reps x 1 sets @ 6 RPE - 72% of 1RM
405 lbs x 1 reps x 1 sets @ 6.5 RPE - 80% of 1RM
455 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM
485 lbs x 1 reps x 1 sets @ 9.5 RPE - 96% of 1RM
505 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM

Coke
11-12-2011, 06:45 AM
No doubt the fight game is helping to keep you mean and lean.

Great job in the vid, especially amazed with the deep 440 squats!!

PermanentBulk
11-13-2011, 06:17 PM
No doubt the fight game is helping to keep you mean and lean.

Great job in the vid, especially amazed with the deep 440 squats!!

Thanks Coke, I'm trying to make sure I never miss a squat due to depth!

11/12

Foam Roll

The Stick

Spinal Traction

Depth Jumps 12" - 2 X 5

Peterson Stepups - 5 board X 2 X 15

Side Lying External Rotation - 13 lbs X 10, 15 lbs X 10, 15 lbs X 10

Ab Wheel - 2 X 10

Single Leg RDL - 20 lbs X 2 X 10

Pendlay Row - 135 X 10 @ 7, 165 X 10 @ 9

There is a big difference doing depth jumps from 8.5 inches and 12 inches.



Gi BJJ

Went over some X-guard setups, and I liked one detail about activing using the foot on the hip to prevent the opponenent from moving away.

Rolled three matches and got a good sweat in.

TRAC
Stress: 4
Parasympathetic
CNS: 9
Adaptive: 6

Coke
11-14-2011, 07:23 PM
Glad to see you evolving with the BJJ...like the depth jumps, step ups and all too.

PermanentBulk
11-14-2011, 09:51 PM
Glad to see you evolving with the BJJ...like the depth jumps, step ups and all too.

BJJ is definitely a fun hobby, and I'm hoping the extra work keeps me healthy and picks up some neglected areas. Thanks for the kind words, Coke!

Knee was a little iritated and I think it came from BJJ on Saturday. So, I wore my knee sleeves throughout the warm up and in between sets. It ended up feeling great and being a non-issue. Pin squats were up 10 pounds from last week.

1 Board Bench with bands was a new one and I think I picked a conservative weight, and good thing I did. 230 was a 9 and the bar path got away from me on the last rep. I made the correction on the fatigue set and didn't do more to not risk going over my RPE.

I was much tighter this week on the pause deadlift. I fatigued on the last rep, but that's ok.

TRAC
Stress: 8
Parasympathetic
CNS: 8
Stress: 4


http://www.youtube.com/watch?v=kPLWDcXaN2s

Week 60
Day 1 - 11/14/11
Pin Low Bar Squat - 1RM: 424 lbs
225 lbs x 3 reps x 1 sets @ 5 RPE - 53% of 1RM
275 lbs x 3 reps x 1 sets @ 7 RPE - 65% of 1RM
325 lbs x 3 reps x 1 sets @ 7.5 RPE - 77% of 1RM
360 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
350 lbs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM
1 Board Bench +90mm - 1RM: 271 lbs
135 lbs x 5 reps x 1 sets @ 5.5 RPE - 50% of 1RM
175 lbs x 5 reps x 1 sets @ 5.5 RPE - 65% of 1RM
200 lbs x 3 reps x 1 sets @ 7 RPE - 74% of 1RM
220 lbs x 3 reps x 1 sets @ 8 RPE - 81% of 1RM
230 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
225 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM
3 ct Pause Deadlift - 1RM: 465 lbs
275 lbs x 3 reps x 1 sets @ 5.5 RPE - 59% of 1RM
315 lbs x 3 reps x 1 sets @ 6 RPE - 68% of 1RM
365 lbs x 3 reps x 1 sets @ 7.5 RPE - 79% of 1RM
395 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

Coke
11-15-2011, 02:26 PM
Real impressive throughout bro!!

PermanentBulk
11-15-2011, 09:21 PM
Real impressive throughout bro!!

Thanks Coke!

11/15

Foam Roll

The Stick

Lunges

Side Lunges

Depth Jumps 12" - 2 X 5

Peterson Stepups - 4 board 2 X 15

Kettlebell swings - 12 kg x 10, 16 kg X 15, 24 kg X 20

Scap pushups - 3 X 20

GHR Situps - 2 X 10

Side lying external rotation - 15 lbs X 10, 18 lbs X 10, 18 lbs X 10

GHR - BW X 10, BW +micro mini X 8

Pullups - BW X 6, X 5 (much easier at 204)



Grip

Trainer - X 10

#1 - X 5

#2 - X 2

Shaved #1 - 2 X 10 seconds



Gi BJJ

Practiced some deep half guard sweeps. I need to practice these moves more.

Rolled four 6 minute matches. I went aggressively for sweeps and positions. I tried new things and they didn't always work out.



TRAC
Stress: 0
Sympathetic
CNS: 7
Adaptive: 5

Coke
11-16-2011, 04:00 PM
Nice job, getting a lot done in one fell swoop.

PermanentBulk
11-16-2011, 08:52 PM
Nice job, getting a lot done in one fell swoop.

Thanks Coke, trying to keep going in the right direction.

Bench went alright, and I felt strong off the chest and slowed down as the rep went on. We will see how Friday goes. I video taped one of my sets from the front to see if there is anything that needs addressing. Yes, I do like music from the 90s.

Seated Zercher keeps improving.

Press didn't go well, but bench did tire out my shoulders it seems.

Pullups - 2 X 3

Spinal Traction
Internal/External Shoulder Stretching
Internal/External Hip stretching
Hip Flexor Stretch
Side Lunges

TRAC
Stress: 0
Balanced
CNS: 9
Adaptive: 6


http://www.youtube.com/watch?v=V-cl1mzu7jo


Week 60
Day 2 - 11/16/11
Bench +90mm - 1RM: 259 lbs
135 lbs x 5 reps x 1 sets @ 5 RPE - 52% of 1RM
175 lbs x 4 reps x 1 sets @ 6.5 RPE - 68% of 1RM
200 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
220 lbs x 4 reps x 1 sets @ 10 RPE - 85% of 1RM
Seated Zercher Good Morning - 1RM: 312 lbs
155 lbs x 5 reps x 1 sets @ 5.5 RPE - 50% of 1RM
185 lbs x 5 reps x 1 sets @ 6.5 RPE - 59% of 1RM
215 lbs x 5 reps x 1 sets @ 7.5 RPE - 69% of 1RM
240 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
Press - 1RM: 169 lbs
100 lbs x 6 reps x 1 sets @ 5.5 RPE - 59% of 1RM
125 lbs x 6 reps x 1 sets @ 7 RPE - 74% of 1RM
140 lbs x 4 reps x 1 sets @ 9.5 RPE - 83% of 1RM

Coke
11-18-2011, 07:32 PM
Didn't get the chance to check out the vid as yet, but all appears to be well on paper with that effort.

PermanentBulk
11-18-2011, 08:29 PM
Didn't get the chance to check out the vid as yet, but all appears to be well on paper with that effort.

Thanks, this session wasn't too strenuous so I have another test day Friday.

11/17

Foam Roll

The Stick

Internal/External Shoulder Rotation

Spinal Traction

Internal/External Hip Stretching

Side Lunges

Hip Flexor Stretching



TRAC
Stress: 8
Parasympathetic
CNS: 10
Adaptive: 6



CNS still holding high.

PermanentBulk
11-18-2011, 08:30 PM
Well, all I have to say is next squat session I may need to sell popcorn for anyone watching, and bathroom breaks are allowed.

The bench felt great on the way up, 220 felt absolutely light. I thought I was going to crush it today. I even had a glimmer of hope of finally hitting 275, but 260 felt heavy. Next time.

I need to get tight on the deadlifts. Even on the 405 video I'm not tight but the weight is light enough to not cause my back to round.

Gi BJJ
Practiced some reverse de la riva passes. Control the inside leg and put pressure on the opponent was the basis of it.

Rolled with the instructor and he thought me an awesome move, that I practiced after class. It leads to two different sweeps and if they defend a nasty triangle.

I went three more matches and had success in them all. Gas felt killed and was comfortable off my back and on top.

TRAC
Stress: 4
Parasympathetic
CNS: 8
Adaptive: 6


http://www.youtube.com/watch?v=UjBIXfEP5_A

Week 60
Day 3 - 11/18/11
Low Bar Squat w/Belt - 1RM: 445 lbs
225 lbs x 3 reps x 1 sets @ 5 RPE - 51% of 1RM
275 lbs x 3 reps x 1 sets @ 5.5 RPE - 62% of 1RM
315 lbs x 2 reps x 1 sets @ 6 RPE - 71% of 1RM
360 lbs x 1 reps x 1 sets @ 7 RPE - 81% of 1RM
390 lbs x 1 reps x 1 sets @ 8 RPE - 88% of 1RM
420 lbs x 1 reps x 1 sets @ 9 RPE - 94% of 1RM
445 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
Compeition Raw Bench - 1RM: 260 lbs
135 lbs x 5 reps x 1 sets @ 5 RPE - 52% of 1RM
175 lbs x 3 reps x 1 sets @ 5.5 RPE - 67% of 1RM
200 lbs x 2 reps x 1 sets @ 6 RPE - 77% of 1RM
220 lbs x 1 reps x 1 sets @ 6.5 RPE - 85% of 1RM
240 lbs x 1 reps x 1 sets @ 7.5 RPE - 92% of 1RM
260 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
Deadlift w/Belt - 1RM: 505 lbs
275 lbs x 3 reps x 1 sets @ 5 RPE - 55% of 1RM
315 lbs x 3 reps x 1 sets @ 5.5 RPE - 62% of 1RM
365 lbs x 2 reps x 1 sets @ 6 RPE - 72% of 1RM
405 lbs x 1 reps x 1 sets @ 6.5 RPE - 80% of 1RM
455 lbs x 1 reps x 1 sets @ 7.5 RPE - 90% of 1RM
500 lbs x 1 reps x 1 sets @ 10 RPE - 99% of 1RM
515 lbs x 1 reps x 1 sets @ 11 RPE - 102% of 1RM

Coke
11-19-2011, 05:29 AM
Looking thorough with all lifts man, props.

PermanentBulk
11-20-2011, 08:12 PM
Looking thorough with all lifts man, props.

Thanks Coke.

11/19

Foam Roll

The Stick

Spinal Traction

Side Lunges

Internal/External Shoulder Rotation

Peterson Stepups - 5 Board - 2 X 15

Depth Jumps 12" - 3 X 5

Explosive Pushups - 2 X 5

GHR - 2 X 5, Moved 1 closer horizontally

GHR Situps - 2 X 10

Side Lying External Rotation - 13 lbs X 10, 15 lbs X 10, 13 lbs X 10

Scap Pushups - 3 X 20

Kettlebell Swings - 16 kg X 20, 24 kg X 20

Pendlay Row - 135 X 10 @ 7.5, 155 X 10 @ 8.5 (moved out to bench grip)



Gi BJJ

Open mat and got a fair amount of rolling in. Lots of fun and my gas seems to be getting better.



TRAC
Stress: 2
Sympathetic
CNS: 8
Adaptive: 6

My CNS still has stayed high and I'm hoping my recovery can improve with the improved cardio.

PermanentBulk
11-21-2011, 09:16 PM
Squats are continuing to go in the right direction. I am going to deep for my liking on some reps, so I going to set the pins up with my pvc pipe wrapped around it to let me know if I am. You can see the first rep is way faster than the second.

I thought I was going to be able to go higher on the bench, but I knew going above 240 would have resulted in me over shooting my RPE.

Deadhang Pullups
BW 4 X 3

Grip
Trainer - X 10
#2 - X 1
1.5 - 3 X 5

BW: 203.0

TRAC
Stress: 0
Parasympathetic
CNS: 7
Adaptive: 7


http://www.youtube.com/watch?v=FiOV_q7jHLU

Week 61

Day 1 - 11/21/11

Low Bar Squat w/Belt - 1RM: 450 lbs
225 lbs x 3 reps x 1 sets @ 5 RPE - 50% of 1RM
275 lbs x 3 reps x 1 sets @ 5.5 RPE - 61% of 1RM
315 lbs x 2 reps x 1 sets @ 6.5 RPE - 70% of 1RM
350 lbs x 2 reps x 1 sets @ 7 RPE - 78% of 1RM
380 lbs x 2 reps x 1 sets @ 8 RPE - 84% of 1RM
405 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
380 lbs x 2 reps x 1 sets @ 8.5 RPE - 84% of 1RM
Bench touch and go - 1RM: 282 lbs
150 lbs x 4 reps x 1 sets @ 5 RPE - 53% of 1RM
185 lbs x 2 reps x 1 sets @ 6 RPE - 66% of 1RM
215 lbs x 2 reps x 1 sets @ 6.5 RPE - 76% of 1RM
240 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM
230 lbs x 2 reps x 1 sets @ 7.5 RPE - 82% of 1RM
230 lbs x 2 reps x 1 sets @ 8 RPE - 82% of 1RM
230 lbs x 2 reps x 1 sets @ 8.5 RPE - 82% of 1RM
Press - 1RM: 176 lbs
100 lbs x 7 reps x 1 sets @ 6 RPE - 57% of 1RM
125 lbs x 7 reps x 1 sets @ 9 RPE - 71% of 1RM
120 lbs x 7 reps x 1 sets @ 9 RPE - 68% of 1RM

PermanentBulk
11-22-2011, 10:16 PM
Deadlift still needs some work, but this was better than my last test day.

Felt nice and tight on the 225 set. I hope to repeat this tomorrow on the competition bench. I moved Day 3 to Weds due to the Thanksgiving holiday.

Boy, did I turn red during the GM's.

Gi BJJ

Worked on the no hands guard drill and the one hand pass. I was trying to not put my feet on the ground, and did not have much success doing so.

Practiced a neat sweep from half guard, and I'll need to practice it some more.

Rolled two matches and just wasn't feeling it.

Practiced moves after class.

TRAC
Stress: 8
Balanced
CNS: 7
Adaptive: 6


http://www.youtube.com/watch?v=Q06C6kQDT1M

Week 61

Day 2 - 11/22/11

Deadlift w/Belt - 1RM: 533 lbs
275 lbs x 2 reps x 1 sets @ 5 RPE - 52% of 1RM
315 lbs x 2 reps x 1 sets @ 5.5 RPE - 59% of 1RM
365 lbs x 2 reps x 1 sets @ 6.5 RPE - 68% of 1RM
405 lbs x 2 reps x 1 sets @ 7 RPE - 76% of 1RM
455 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM
480 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
455 lbs x 2 reps x 1 sets @ 8.5 RPE - 85% of 1RM
455 lbs x 2 reps x 1 sets @ 9 RPE - 85% of 1RM
1 Board Bench +90mm - 1RM: 281 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 @ 7.5 RPE - 71% of 1RM
225 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
Seated Zercher Good Morning - 1RM: 318 lbs
175 lbs x 5 reps x 1 sets @ 5.5 RPE - 55% of 1RM
215 lbs x 5 reps x 1 sets @ 7 RPE - 68% of 1RM
245 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM

Coke
11-23-2011, 02:41 PM
Damn, can barely keep up with you dude, lol - employing a great body of movements and looking stellar!!

PermanentBulk
11-27-2011, 07:52 PM
Damn, can barely keep up with you dude, lol - employing a great body of movements and looking stellar!!

I'm trying to put in a lot of work, and see how far it will take me.

This was not a good day for me. I'm not sure if it was going straight three days in a row or the low calories three days in a row, but it was not a good showing. I got the workout done, which I guess counts for something.

Depth Jumps 12" - 2 X 5
Explosive Pushups - 2 X 5

I think I'm going to do one more session of these plyos before the meet. That will give me about 10 days break.

Week 61

Day 3 - 11/23/11

Compeition Raw Bench - 1RM: 250 lbs
135 lbs x 5 reps x 1 sets @ 5 RPE - 54% of 1RM
175 lbs x 3 reps x 1 sets @ 6 RPE - 70% of 1RM
205 lbs x 2 reps x 1 sets @ 6.5 RPE - 82% of 1RM
230 lbs x 2 reps x 1 sets @ 7.5 RPE - 92% of 1RM
245 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM
230 lbs x 1 reps x 1 sets @ 9 RPE - 92% of 1RM
Deadlift +mini - 1RM: 453 lbs
225 lbs x 4 reps x 1 sets @ 5 RPE - 50% of 1RM
275 lbs x 4 reps x 1 sets @ 6 RPE - 61% of 1RM
315 lbs x 4 reps x 1 sets @ 7 RPE - 70% of 1RM
355 lbs x 4 reps x 1 sets @ 8 RPE - 78% of 1RM
385 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
3 Board Bench thumb from smooth - 1RM: 264 lbs
155 lbs x 7 reps x 1 sets @ 5.5 RPE - 59% of 1RM
185 lbs x 7 reps x 1 sets @ 8.5 RPE - 70% of 1RM

PermanentBulk
11-27-2011, 07:53 PM
After eating a bunch of food for a few days I felt way stronger.


The pause squats felt strong and I would say it was an easy 10. I felt it come together with the hip and shoulder rise.


This was conservative on the bench due to no safety pins at the gym in Miami, and to my poor showing last workout. So, it seems the other session was an off day.


The rows got stronger with each set.


Week 61

Day 4 - 11/26/11

3 ct Pause Low Bar Squat - 1RM: 406 lbs

225 lbs x 5 reps x 1 sets @ 5 RPE - 55% of 1RM
275 lbs x 5 reps x 1 sets @ 6.5 RPE - 68% of 1RM
305 lbs x 5 reps x 1 sets @ 8.5 RPE - 75% of 1RM
325 lbs x 5 reps x 1 sets @ 10 RPE - 80% of 1RM

Bench touch and go - 1RM: 281 lbs

145 lbs x 5 reps x 1 sets @ 5 RPE - 52% of 1RM
175 lbs x 4 reps x 1 sets @ 6.5 RPE - 62% of 1RM
205 lbs x 4 reps x 1 sets @ 7.5 RPE - 73% of 1RM
225 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM

Pendlay Rows - 1RM: 246 lbs

135 lbs x 7 reps x 1 sets @ 6 RPE - 55% of 1RM
165 lbs x 7 reps x 1 sets @ 8 RPE - 67% of 1RM
175 lbs x 7 reps x 1 sets @ 9 RPE - 71% of 1RM

PermanentBulk
11-28-2011, 08:44 PM
Squat is getting closer to being a PR. This is my best triple in awhile. I squatted much better as the session went on. 380 was my best set.

On the bench, I noticed I felt very weak if I touched lower towards my belly. But, I also had to go a longer distance. I thought about it after the 220 set and decided to try out regular grip and not the bulldog grip. I traveled less distance and still felt strong off the chest. I figure I had trouble benching 260 twice in a row, no harm in trying this out.

Press is moving back up.

TRAC
Stress: 6
Parasympathetic
CNS: 6
Adaptive: 6


http://www.youtube.com/watch?v=2o7-MA8Eluw

Week 62

Day 1 - 11/28/11

Low Bar Squat w/Belt - 1RM: 465 lbs
225 lbs x 3 reps x 1 sets @ 5 RPE - 48% of 1RM
275 lbs x 3 reps x 1 sets @ 5.5 RPE - 59% of 1RM
315 lbs x 3 reps x 1 sets @ 6.5 RPE - 68% of 1RM
345 lbs x 3 reps x 1 sets @ 7.5 RPE - 74% of 1RM
365 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
395 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
380 lbs x 3 reps x 1 sets @ 9 RPE - 82% of 1RM
Bench touch and go - 1RM: 283 lbs
145 lbs x 5 reps x 1 sets @ 5 RPE - 51% of 1RM
175 lbs x 3 reps x 1 sets @ 6 RPE - 62% of 1RM
200 lbs x 3 reps x 1 sets @ 7 RPE - 71% of 1RM
220 lbs x 3 reps x 1 sets @ 7.5 RPE - 78% of 1RM
235 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM
225 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM
Press - 1RM: 182 lbs
100 lbs x 6 reps x 1 sets @ 6 RPE - 55% of 1RM
120 lbs x 6 reps x 1 sets @ 7.5 RPE - 66% of 1RM
135 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
125 lbs x 6 reps x 1 sets @ 9 RPE - 69% of 1RM

Coke
11-29-2011, 01:04 PM
Liking the numbers dude, attention to detail is outstanding!!

PermanentBulk
11-29-2011, 09:11 PM
Thanks Coke!

Deadlifts are up and down. Some reps feel pretty tight others feel loose. I did understand taking the slack out of the bar better on the warmup sets though.

The fatigue set felt really good and tight. I felt very stable.

The zerchers were rough after the deadlifts today.

TRAC
Stress: 0
Parasympathetic
CNS: 6
Adaptive: 9


http://www.youtube.com/watch?v=paOF2DpU-fE

Week 62

Day 2 - 11/29/11

Deadlift w/Belt - 1RM: 534 lbs
275 lbs x 3 reps x 1 sets @ 5 RPE - 52% of 1RM
315 lbs x 3 reps x 1 sets @ 5.5 RPE - 59% of 1RM
365 lbs x 3 reps x 1 sets @ 6 RPE - 68% of 1RM
405 lbs x 3 reps x 1 sets @ 7 RPE - 76% of 1RM
445 lbs x 3 reps x 1 sets @ 8 RPE - 83% of 1RM
470 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM
435 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
435 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM
1 Board Bench +90mm - 1RM: 261 lbs
135 lbs x 5 reps x 1 sets @ 5 RPE - 52% of 1RM
175 lbs x 3 reps x 1 sets @ 5.5 RPE - 67% of 1RM
200 lbs x 3 reps x 1 sets @ 7 RPE - 77% of 1RM
220 lbs x 3 reps x 1 sets @ 8 RPE - 84% of 1RM
235 lbs x 3 reps x 1 sets @ 10 RPE - 90% of 1RM
220 lbs x 3 reps x 1 sets @ 9 RPE - 84% of 1RM
Seated Zercher Good Morning - 1RM: 318 lbs
155 lbs x 5 reps x 1 sets @ 5 RPE - 49% of 1RM
200 lbs x 5 reps x 1 sets @ 6.5 RPE - 63% of 1RM
245 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM

PermanentBulk
11-30-2011, 09:52 PM
11/30

Foam Roll

The Stick

Spinal Traction

Internal/External Shoulder Rotation

Calf Raises

10 Pushups

5 Jumps

Depth Jumps 12" - 3 X 5

Explosive Pushups - 2 X 5

Side Lying External Roation - 13 lbs - 3 X 10

Ab Wheel - 2 X 10

Scap Pushups - 3 X 20

GHR - 2 X 5

Side Bends - 45 lbs 2 X 10

Lawnmower Rows - 38 X 10, 58 X 10 @ 8.5



Gi BJJ

Practiced some fireman variations.

Did a cool choke from a scissors sweep.

Grappled 4 matches and gas felt good.



TRAC
Stress: 0
Parasympathetic
CNS: 9
Adaptive: 9

PermanentBulk
12-01-2011, 09:09 PM
Interesting day and I think it leads to having some good momentum. I used my new 1.25 lb plates and I figure they will come in handy on my weaker lifts. Thinking of some way to get an affordable high precision scale too to weight my plates.

The bench felt a little sloppy on the last rep of the initial work set. I wanted to do my last bench workout and feel I had good form so I repeated the weight. Felt better the second time around.

Deadlifts seem to be getting tighter and tighter. The last set is probably one of my best sets in a long time. Ended on a good note.

Deadhang Pullups - BW X 4 X 3

Grip
Coc
T - X 10
#1 - X 5
#2 - X 2
#1.5 - 3 X 5

BW - 201

TRAC
Stress: 1
Sympathetic
CNS: 5
Adaptive: 9


http://www.youtube.com/watch?v=xZ2r8NbSHnc

Week 62

Day 3 - 12/1/11

Compeition Raw Bench - 1RM: 280 lbs
135 lbs x 6 reps x 1 sets @ 5 RPE - 48% of 1RM
175 lbs x 6 reps x 1 sets @ 5.5 RPE - 63% of 1RM
200 lbs x 6 reps x 1 sets @ 6.5 RPE - 71% of 1RM
220 lbs x 3 reps x 1 sets @ 7.5 RPE - 79% of 1RM
232.5 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM
232.5 lbs x 3 reps x 1 sets @ 9.5 RPE - 83% of 1RM
217.5 lbs x 3 reps x 1 sets @ 8.5 RPE - 78% of 1RM
Deadlift +mini - 1RM: 476 lbs
225 lbs x 3 reps x 1 sets @ 5 RPE - 47% of 1RM
275 lbs x 3 reps x 1 sets @ 6 RPE - 58% of 1RM
315 lbs x 3 reps x 1 sets @ 6.5 RPE - 66% of 1RM
365 lbs x 3 reps x 1 sets @ 7.5 RPE - 77% of 1RM
405 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
380 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM
380 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM
3 Board Bench thumb from smooth - 1RM: 291 lbs
155 lbs x 6 reps x 1 sets @ 5.5 RPE - 53% of 1RM
185 lbs x 6 reps x 1 sets @ 7 RPE - 64% of 1RM
215 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
205 lbs x 6 reps x 1 sets @ 9 RPE - 71% of 1RM

Coke
12-01-2011, 11:21 PM
Training is going real good bro, make no mistake.

PermanentBulk
12-02-2011, 09:05 PM
Thanks Coke, getting ready for the meet now.

Pause squat went ok. I have been improving in this lift, so that is a good sign.

2 board is always fun since you get to handle some heavier weights.

Gi BJJ
Practiced a nice sweep from half guard, and I even tried to use it in a match.

Rolled three matches and I pushed the gas a lot early on.

TRAC
Stress: 1
Sympathetic
CNS: 1
Adaptive: 9


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

Week 62

Day 4 - 12/2/11

3 ct Pause Low Bar Squat - 1RM: 392 lbs
225 lbs x 3 reps x 1 sets @ 5.5 RPE - 57% of 1RM
275 lbs x 3 reps x 1 sets @ 6.5 RPE - 70% of 1RM
315 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
345 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM
320 lbs x 3 reps x 1 sets @ 9 RPE - 82% of 1RM
2 Board Bench - 1RM: 295 lbs
155 lbs x 5 reps x 1 sets @ 5 RPE - 53% of 1RM
185 lbs x 3 reps x 1 sets @ 5.5 RPE - 63% of 1RM
215 lbs x 3 reps x 1 sets @ 7 RPE - 73% of 1RM
235 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
260 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM
245 lbs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM
Pendlay Rows - 1RM: 230 lbs
135 lbs x 6 reps x 1 sets @ 6.5 RPE - 59% of 1RM
170 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
160 lbs x 6 reps x 1 sets @ 9 RPE - 70% of 1RM

PermanentBulk
12-03-2011, 02:40 PM
12/3

Foam Roll

The Stick

Spinal Traction

Internal/External Shoulder stretching

Internal/External Hip stretching

Calf Raises

Lunges

Side Lunges

Hip Flexor Stretching

Depth Jumps 12" - 3 X 5

Side Lying External Rotation - 13 lbs X 3 X 10

Kettlebell Swings - 12 kg X 15, 16 kg X 15, 24 kg X 15

Ab Wheel - 2 X 10

Lawnmower Row - 45 X 10, 10, 10

Peterson Step up - 2 X 10

Scap pushups - 3 X 20

Landmine 45 lbs - 2 X 10

GHR - 3 X 5

Bicep Curls - 18 lbs X 2 X 12



Coc

T - X 10

#1 - X 5

#2 - X 2

#1.5 - X 5, X 5

Thinking about doing the KTA program. Not sure if my hands are tough enough to handle the volume though.



Prowler pushes - 50 lbs

Circuit 1 - 10 yards High Handle, 10 yards low handle, 10 yards High Handle

Circuit 2 - 10 yards low Handle, 10 yards high Handle, 10 yards, low Handle

Alternated between the two for 7 total sets. Got some strange looks doing this on the street.



I've also been doing some work in the garage and hope to have more things hung up in place.



TRAC
Stress: 9
Balanced
CNS: 9
Adaptive: 7

Coke
12-04-2011, 08:35 PM
Got all the bases covered!! - awesome with the wide range and diversity in here.

PermanentBulk
12-05-2011, 08:45 PM
Thanks Coke for the words of encouragement!

This was a good session and I feel pretty good going into meet week. Also, I cleaned up the garage a lot over the weekend and hung some stuff up that you can see in the background.

Goals for the meet @ 198: 465/270/535.

Squats felt good technically and depth was where I'd like it.

Bench has some good speed as it should at this weight.

Deadlift rounded more than I'd like on the last rep, but that's ok. I got something in mind to fix this.

TRAC
Stress: 1
Parasympathetic
CNS: 6
Adaptive: 8


http://www.youtube.com/watch?v=8u8iOTIysBM

Week 63

Day 1 - 12/5/11

Low Bar Squat w/Belt - 1RM: 469 lbs
235 lbs x 3 reps x 1 sets @ 5 RPE - 50% of 1RM
275 lbs x 3 reps x 1 sets @ 5.5 RPE - 59% of 1RM
315 lbs x 3 reps x 1 sets @ 6.5 RPE - 67% of 1RM
350 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
Compeition Raw Bench - 1RM: 272 lbs
135 lbs x 5 reps x 1 sets @ 5 RPE - 50% of 1RM
165 lbs x 3 reps x 1 sets @ 5.5 RPE - 61% of 1RM
190 lbs x 3 reps x 1 sets @ 6.5 RPE - 70% of 1RM
202.5 lbs x 3 reps x 1 sets @ 7 RPE - 74% of 1RM
215 lbs x 3 reps x 1 sets @ 7.5 RPE - 79% of 1RM
Deadlift w/Belt - 1RM: 544 lbs
275 lbs x 3 reps x 1 sets @ 5 RPE - 51% of 1RM
315 lbs x 3 reps x 1 sets @ 5.5 RPE - 58% of 1RM
375 lbs x 3 reps x 1 sets @ 6.5 RPE - 69% of 1RM
405 lbs x 3 reps x 1 sets @ 7 RPE - 74% of 1RM
430 lbs x 3 reps x 1 sets @ 7.5 RPE - 79% of 1RM

Coke
12-06-2011, 08:30 PM
Nice job throughout - form is truly on point in the vid, make no mistake.

PermanentBulk
12-07-2011, 09:05 PM
Thanks Coke. Trying to dial in my form in these last few sessions.

Everything felt crisp today, and I'm going to make sure to have light openers.

Squats felt tight and I had good pop with 325. I focused on keeping my wrist in a neutral position and setting a nice good position with on the bar on my back. I felt nice and upright.

On the bench I tried to focus keeping my shrugged while getting a good arch. The second and third set were better for this.

The last rep of the second set might be one of my best deadlifts in terms of setup. I did a good job of filling my belly with air and pushing my abs out hard against the belt. Then I got tight with my upper back and used my lats correctly. The lockout is so easy when I do it right.

Pullups 3 X 3 BW - 199.6

Side lying external rotation - 13 lbs X 3 X 10

Spinal Traction
Internal/External Shoulder Stretching
Internal/External Hip Stretching
Squat to Stand
Hip Flexor Stretch

TRAC
Stress: 9
Balanced
CNS: 4
Adaptive: 6


http://www.youtube.com/watch?v=8MALaSm3VYE

Week 63

Day 2 - 12/7/11

Low Bar Squat w/Belt - 1RM: 464 lbs
235 lbs x 3 reps x 1 sets @ 5 RPE - 51% of 1RM
275 lbs x 3 reps x 1 sets @ 5.5 RPE - 59% of 1RM
305 lbs x 3 reps x 1 sets @ 6 RPE - 66% of 1RM
325 lbs x 3 reps x 1 sets @ 6.5 RPE - 70% of 1RM
325 lbs x 3 reps x 1 sets @ 6.5 RPE - 70% of 1RM
325 lbs x 3 reps x 1 sets @ 7 RPE - 70% of 1RM
Compeition Raw Bench - 1RM: 271 lbs
135 lbs x 5 reps x 1 sets @ 5 RPE - 50% of 1RM
170 lbs x 3 reps x 1 sets @ 5.5 RPE - 63% of 1RM
190 lbs x 3 reps x 1 sets @ 6.5 RPE - 70% of 1RM
190 lbs x 3 reps x 1 sets @ 6.5 RPE - 70% of 1RM
190 lbs x 3 reps x 1 sets @ 7 RPE - 70% of 1RM
Deadlift w/Belt - 1RM: 536 lbs
275 lbs x 3 reps x 1 sets @ 5 RPE - 51% of 1RM
315 lbs x 3 reps x 1 sets @ 5.5 RPE - 59% of 1RM
375 lbs x 3 reps x 1 sets @ 6.5 RPE - 70% of 1RM
375 lbs x 3 reps x 1 sets @ 6.5 RPE - 70% of 1RM
375 lbs x 3 reps x 1 sets @ 6.5 RPE - 70% of 1RM

PermanentBulk
12-08-2011, 09:22 PM
12/8

Foam Roll

The Stick

Lacrosse Ball - Shoulders

Internal/External Hip Rotation

Internal/External Shoulder Stretching

Hip Flexors

Shoulder Dislocates

Squat to Stand

Lunges

Side Lunges

Leg Swings

Spinal Traction



Practiced the commands for the lifts and did some visualization.

Coke
12-09-2011, 02:42 PM
Should be well pleased dude, making it happen with those lifts!!

Miscellaneous training is going great too, like seeing you take all that on.

PermanentBulk
12-11-2011, 09:36 AM
Thanks Coke! The extra work seems to be working.

This was a great meet and it was a lot of fun. It did go a bit long, but I guess that is part of the game.

The squats went really well. I went way too deep on the first squat. The second squat I heard Wilmer tell me up so I came back up and it felt like I could double it no issue. Thanks Wilmer! Went with 463 and I knew once I get past my sticking point I could grind it out. There's nothing like grinding a weight out and winning. 470 was my meet PR, but I dropped 20 lbs since then, so I say this is a much better squat.

The bench went ok and I like about 10 lbs on the platform, but that is fine. I did 242 with the best speed I've ever had and Wilmer felt the same way. 259 came up with just a bit of speed loss but no issues at the sticking point. I figured 275 might be in reach but I only got it up two inches before gravity won. I still feel weak in trying to pull the bar apart when it gets heavy. This was a 4 pound meet PR.

Deadlifts went better than expected. During warmups I felt very tight and once I got the weight up off the ground it would keep gaining speed. 474 was surprisingly easy. Given the troubles I've had lately where 515 was a recent max this was good news. 512.5 went up fast too. So I went a little above what I had predicted and picked 540. I only felt like my back rounded just a little bit and the bar did slow down at lockout, but I got it for a good lift. I may have had another 10 pounds here. This was 5 pounds off my meet before but 20 pounds lighter.

I learned that I should have my warmups ahead of time in kilos for a usapl meet and all my attempts. I got a better idea of how to time my warmups to my attempts and that you can go 10-15 minutes between attempts without much issue.

I want to thank Mike for all his help. I want to thank Landon Evans for all his advice on diet. Both of these I would highly recommend to anyone trying to reach their goals. Also, thanks to Wilmer for all the help at the meet as I don't feel I would have been as successful without him there! Wilmer also had a great meet himself and I hope to see you in February again. Also, everyone on logs for all the helpful words and advice. Being a garage lifter all the encouragement does help.


http://www.youtube.com/watch?v=1HkNNiCk-4I

Week 63

Day 3 - 12/10/11

Low Bar Squat w/Belt - 1RM: 463 lbs
407.8 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM
424.3 lbs x 1 reps x 1 sets @ 8.5 RPE - 93% of 1RM
463 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
Compeition Raw Bench - 1RM: 269 lbs
242.5 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM
259 lbs x 1 reps x 1 sets @ 9 RPE - 96% of 1RM
275.6 lbs x 1 reps x 1 sets @ 11 RPE - 103% of 1RM
Deadlift w/Belt - 1RM: 540 lbs
474 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM
512.5 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
540.1 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM

Coke
12-11-2011, 02:10 PM
Major props!! - like the way you handled the meet, awesome follow through on those squats!!

Killer with the deads, benching was smooth as well - no doubt you will bring that up too.

PermanentBulk
12-11-2011, 08:43 PM
Coke I appreciate all your kind words! Meet was a blast and I know I need to get my bench up, haha.

12/11

Prowler Pushes 50 lbs - 10 yards each way

3 High pushes alternated with 3 low pushes

2 High pushes alternated with 2 low pushes

2 High pushes alternated with 2 low pushes



Spinal Traction

Internal/External Shoulder Rotation

Lacrosse Ball on shoulders and chest

Lunges

Side Lunges

Internal/External Hip Rotation

Hip Flexor Stretch

Calf Stretching



Side lying External Rotation - 13 lbs X 3 X 10

Peterson Step-ups - 5 board X 2 X 15



Things are about a bit crazy with my programming. I'll see how it goes.



TRAC was out of control today on the CNS. I was tapping like a woodpecker.

TRAC
Stress: 2
Sympathetic
CNS: 10
Adaptive: 6

Coke
12-12-2011, 12:04 PM
Things are about a bit crazy with my programming. I'll see how it goes.

That is no joke, lol - but you sure appear to be doing well with it, make no mistake.

PermanentBulk
12-12-2011, 08:00 PM
Thanks Coke. I'm always working on getting more work capacity.

Today was the first of four deadlift sessions this week. I seem to still be lagging from the meet as I lacked the ability to really get tight no matter how much I focused. I did use the hook grip up to 365, and only the first rep as it was rather painful. I'll see how far I get tomorrow with it as I think I'll add some athletic tape.

3 ct Pause felt like it didn't have much pop. The last fatigue set though did, strange.

I think I really like working out early in the morning though.

Deadhang Pullups - BW (201) X 4, X 4, X 4

TRAC
Stress: 2
Parasympathetic
CNS: 9
Adaptive: 6


http://www.youtube.com/watch?v=ME8XtrB8sKM

Week 64

Day 1 - 12/12/11

Deadlift w/Belt - 1RM: 524 lbs
275 lbs x 3 reps x 1 sets @ 5 RPE - 53% of 1RM
315 lbs x 3 reps x 1 sets @ 5.5 RPE - 60% of 1RM
365 lbs x 3 reps x 1 sets @ 6.5 RPE - 70% of 1RM
405 lbs x 3 reps x 1 sets @ 7.5 RPE - 77% of 1RM
445 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
435 lbs x 3 reps x 1 sets @ 9.5 RPE - 83% of 1RM
3 ct Pause Bench - 1RM: 256 lbs
135 lbs x 4 reps x 1 sets @ 5 RPE - 53% of 1RM
165 lbs x 4 reps x 1 sets @ 6 RPE - 64% of 1RM
195 lbs x 4 reps x 1 sets @ 8 RPE - 76% of 1RM
205 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
190 lbs x 4 reps x 1 sets @ 8.5 RPE - 74% of 1RM
190 lbs x 4 reps x 1 sets @ 9 RPE - 74% of 1RM
3 Board Bench thumb from smooth - 1RM: 272 lbs
155 lbs x 8 reps x 1 sets @ 6.5 RPE - 57% of 1RM
185 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
180 lbs x 8 reps x 1 sets @ 9 RPE - 66% of 1RM

Coke
12-13-2011, 08:11 AM
Awesome to see you do deadhang pullups Ed, props on the intense focus throughout.

PermanentBulk
12-13-2011, 09:32 PM
Thanks Coke, I need to throw the kitchen sink at the bench! I plan on adding more and more pullups.

Lifts are still a bit down, but I'm sure they will come up here as the week goes on.

Squats were slow, but the strange thing is I really think I had another rep. I bet at some point before my next meet I will need to work in some 8.5 work or even 8.

I used hook grip and got two reps with it on the 365 set. I got pretty tight on the last rep though. I am pulling great on the bar but I'm lacking getting the lats tight on every rep. Doing this back to back days makes it easier to pick up on the mental cues.

Gi BJJ

This class was pretty intense. Did some guard passes with one hand and played guard with no hands. Then some spider guard specific training. Following by spider guard grappling with the loser having to do 20 pushups. We had to do this for potentially 12 matches. Then I grappled two matches.

TRAC
Stress: 6
Parasympathetic
CNS: 9
Adaptive: 5


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

Week 64

Day 2 - 12/13/11

Low Bar Squat w/Belt - 1RM: 428 lbs
225 lbs x 3 reps x 1 sets @ 5 RPE - 53% of 1RM
275 lbs x 3 reps x 1 sets @ 5.5 RPE - 64% of 1RM
315 lbs x 2 reps x 1 sets @ 6.5 RPE - 74% of 1RM
355 lbs x 2 reps x 1 sets @ 8 RPE - 83% of 1RM
385 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
365 lbs x 2 reps x 1 sets @ 8.5 RPE - 85% of 1RM
Deadlift - 1RM: 474 lbs
275 lbs x 4 reps x 1 sets @ 5 RPE - 58% of 1RM
315 lbs x 4 reps x 1 sets @ 6.5 RPE - 67% of 1RM
365 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
355 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM
Side Raises - 1RM: 21 lbs
13 lbs x 10 reps x 1 sets @ 8 RPE - 62% of 1RM
13 lbs x 10 reps x 1 sets @ 8.5 RPE - 62% of 1RM
13 lbs x 10 reps x 1 sets @ 9 RPE - 62% of 1RM

PermanentBulk
12-15-2011, 06:08 AM
I did this workout at Orlando Barbell with Brian Schwab. He's a real nice guy and has a good atmosphere at his gym.

He noticed my arms going beyond 90 degrees at the bottom, and has me move my hand position out to middle finger on rings. It felt pretty good. He also had me setup my arch with my feet on the bench at first which I have done in the past. As the work sets went on he did notice my left arm lags some and thinks some dumbbell work would help that. He did have me go a bit beyond failure on some sets, but I haven't done anything like it in so long it's a good change of pace. I forgot to film this time.

The good mornings were done strict and trying to only bend at the waist with no knee bend. These really stretch the hamstrings and I feel my back straining to maintain the position.

Pullups
BW - X 5, X 4, X 6

External Rotation
Blue band - 3 X 10

Ab Machine - 100 lbs 3 X 10

The Stick on the hamstrings.

TRAC
Stress: 0
Balanaced
CNS: 6
Adaptive: 7


Week 64

Day 3 - 12/14/11

Compeition Raw Bench - 1RM: 268 lbs
135 lbs x 5 reps x 1 sets @ 5 RPE - 50% of 1RM
185 lbs x 3 reps x 1 sets @ 6.5 RPE - 69% of 1RM
1 Board Bench +40c - 1RM: 253 lbs
215 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
1 Board Bench +80c - 1RM: 269 lbs
215 lbs x 3 reps x 1 sets @ 11 RPE - 80% of 1RM
2 Board Bench - 1RM: 331 lbs
255 lbs x 6 reps x 1 sets @ 10 RPE - 77% of 1RM
265 lbs x 6 reps x 1 sets @ 11 RPE - 80% of 1RM
DB Floor Press - 1RM: 119 lbs
70 lbs x 8 reps x 1 sets @ 7.5 RPE - 59% of 1RM
80 lbs x 8 reps x 1 sets @ 8.5 RPE - 67% of 1RM
Good Morning - 1RM: 257 lbs
135 lbs x 8 reps x 1 sets @ 6 RPE - 53% of 1RM
155 lbs x 8 reps x 1 sets @ 7 RPE - 60% of 1RM
175 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
165 lbs x 8 reps x 1 sets @ 9 RPE - 64% of 1RM

Coke
12-15-2011, 01:06 PM
Vids are very good - lifting is always solid man!!

PermanentBulk
12-17-2011, 05:39 PM
Thanks Coke.

PermanentBulk
12-18-2011, 02:43 PM
I did find myself noticing more details on the deadlift this session than in the past. My hamstrings were very sore coming into this session, but it was a non-issue for the workout.

The squats were tough after the deadlifts, but I felt like I was accelerating the bar throughout the whole bar path.

TRAC
Stress: 0
Sympathetic
CNS: 7
Adaptive: 8



http://www.youtube.com/watch?v=SlGMqQ0xUkA


Week 64

Day 4 - 12/15/11

Deadlift w/Belt - 1RM: 524 lbs

275 lbs x 3 reps x 1 sets @ 5 RPE - 53% of 1RM

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

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

405 lbs x 3 reps x 1 sets @ 7.5 RPE - 77% of 1RM

435 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM

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

3 ct Pause Low Bar Squat - 1RM: 382 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

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

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

315 lbs x 3 reps x 1 sets @ 9 RPE - 82% of 1RM

Press - 1RM: 176 lbs

100 lbs x 8 reps x 1 sets @ 6 RPE - 57% 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

PermanentBulk
12-18-2011, 02:49 PM
Benched with a wider grip, Middle finger on rings. Felt a bit awkward, but I had about the same strength as ring on rings. I'll see how it feels in a few weeks.

Deadlift is improving, but it was a bit difficult to get real tight today. I'll get more used to the workload as time goes on.

I'm going to incorporate wall slides at least daily to help with the external rotation for squatting.

TRAC
Stress: 9
Balanced
CNS: 4
Adaptive: 7


http://www.youtube.com/watch?v=zmf4e_tiWEo

Week 64
Day 5 - 12/16/11
Compeition Raw Bench - 1RM: 274 lbs
135 lbs x 5 reps x 1 sets @ 5 RPE - 49% of 1RM
165 lbs x 3 reps x 1 sets @ 6 RPE - 60% of 1RM
195 lbs x 3 reps x 1 sets @ 7 RPE - 71% of 1RM
215 lbs x 3 reps x 1 sets @ 7.5 RPE - 78% of 1RM
227.5 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM
212.5 lbs x 3 reps x 1 sets @ 7.5 RPE - 78% of 1RM
212.5 lbs x 3 reps x 1 sets @ 8.5 RPE - 78% of 1RM


Deadlift - 1RM: 476 lbs
275 lbs x 3 reps x 1 sets @ 5 RPE - 58% of 1RM
315 lbs x 3 reps x 1 sets @ 6.5 RPE - 66% of 1RM
365 lbs x 3 reps x 1 sets @ 7.5 RPE - 77% of 1RM
395 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM
385 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM


Front Raises - 1RM: 24 lbs
13 lbs x 10 reps x 1 sets @ 7 RPE - 54% of 1RM
15.5 lbs x 10 reps x 1 sets @ 9 RPE - 64% of 1RM

PermanentBulk
12-18-2011, 07:53 PM
12/17

Foam Roll

The Stick

Lacrosse Ball

Spinal Traction

Internal/External Shoulder Rotation

Wall Slides

Lunges

Side Lunges



Kettlebell Swings - 12 kg X 15, 16 kg X 15, 24 kg X 15

Side Lying External Rotation - 13 lbs X 10, 15.5 lbs X 10, 13 lbs X 10

Peterson Stepup - 5 board, 2 X 15

Scap Pushups - 3 X 20

Ab Wheel - 2 X 10

GHR - 2 X 6

Lawnmower Rows - 48 lbs X 10, 58 lbs X 10 @ 8.5

Hammer Curl - 18 lbs X 2 X 10



Gi BJJ

Went over some defenses to a single leg that revolved around stuffing the neck of your opponent into the ground. Seems rather neat.

I grappled 3 matches and my gas was ok after it was all said and done.

PermanentBulk
12-18-2011, 07:58 PM
12/18

Foam Roll

The Stick

Lacrosse Ball

Wall Slides - over doing this will irritate the shoulder

Internal Shoulder Stretch - stretches what gets irritated by Wall slides

Internal/External Hip Rotation

Spinal Traction

Bench setup with a 3" PVC pipe

Hip Flexor Stretch - did the one from Mike Robertson's vid, left side is tight!



TRAC
Stress: 2
Sympathetic
CNS: 2
Adaptive: 7

PermanentBulk
12-19-2011, 11:11 PM
Deadlift felt and looked pretty good until the last set. I will keep at it.

Bench felt like a big improvement. I felt much stronger off the bottom and I warmed up with a 3" PVC pipe and included the 225 set on the way up. I felt like I had very good leg drive in this session.

Pullups

X 4, X 4, X 4

Grip
Coc
Trainer - x 10
#1 - X 5
#2 - X 2, X 1, X 1

TRAC
Stress: 4
Balanced
CNS: 6
Adaptive: 6


http://www.youtube.com/watch?v=QdhNYSdW-6w

Week 65
Day 5 - 12/19/11
Deadlift w/belt - 1RM: 516 lbs
275 lbs x 3 reps x 1 sets @ 5 RPE - 53% of 1RM
315 lbs x 3 reps x 1 sets @ 5.5 RPE - 61% of 1RM
365 lbs x 3 reps x 1 sets @ 6.5 RPE - 71% of 1RM
405 lbs x 2 reps x 1 sets @ 7 RPE - 79% of 1RM
445 lbs x 2 reps x 1 sets @ 8 RPE - 86% of 1RM
480 lbs x 2 reps x 1 sets @ 9.5 RPE - 93% of 1RM
455 lbs x 2 reps x 1 sets @ 9 RPE - 88% of 1RM

5 ct Pause Bench - 1RM: 253 lbs
135 lbs x 4 reps x 1 sets @ 5 RPE - 53% of 1RM
165 lbs x 2 reps x 1 sets @ 6 RPE - 65% of 1RM
190 lbs x 1 reps x 1 sets @ 6.5 RPE - 75% of 1RM
205 lbs x 1 reps x 1 sets @ 7 RPE - 81% of 1RM
225 lbs x 1 reps x 1 sets @ 8 RPE - 89% of 1RM
240 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
225 lbs x 1 reps x 1 sets @ 8.5 RPE - 89% of 1RM
225 lbs x 1 reps x 1 sets @ 8.5 RPE - 89% of 1RM
225 lbs x 1 reps x 1 sets @ 9 RPE - 89% of 1RM

3 board Bench thumb from smooth - 1RM: 284 lbs
155 lbs x 6 reps x 1 sets @ 5.5 RPE - 55% of 1RM
185 lbs x 6 reps x 1 sets @ 7 RPE - 64% 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

Coke
12-20-2011, 08:22 AM
At it everyday in some way, shape, or form - amazing energy level dude!!

PermanentBulk
12-20-2011, 09:42 PM
Thanks Coke! Trying to become elite one day! Got a long way to go.


Squats were much improved from last week. They had more speed than they've had in a while. Hoping to see this trend

Deadlift was way better today. I really focused on keeping an tight upper back and getting some shoulder depression. That seems to be the missing link for me. I did lose tightness on the last rep of 405, otherwise it might have been a 8.5 or even an 8 for that set. I'll keep getting used this form and I'll adjust.

Grip

Coc
Trainer - x 10
#1 - X 5
#2 - X 2, X 1, X 1, X 1


http://www.youtube.com/watch?v=TDIBrK4y1Ck



Week 65
Day 5 - 12/20/11
Low Bar Squat w/belt - 1RM: 439 lbs
225 lbs x 2 reps x 1 sets @ 5 RPE - 51% of 1RM
275 lbs x 2 reps x 1 sets @ 5.5 RPE - 63% of 1RM
315 lbs x 2 reps x 1 sets @ 6.5 RPE - 72% of 1RM
345 lbs x 2 reps x 1 sets @ 7 RPE - 79% of 1RM
370 lbs x 2 reps x 1 sets @ 8 RPE - 84% of 1RM
395 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
375 lbs x 2 reps x 1 sets @ 8.5 RPE - 85% of 1RM
375 lbs x 2 reps x 1 sets @ 9 RPE - 85% of 1RM


Deadlift - 1RM: 476 lbs
275 lbs x 3 reps x 1 sets @ 5 RPE - 58% of 1RM
315 lbs x 3 reps x 1 sets @ 5.5 RPE - 66% of 1RM
365 lbs x 3 reps x 1 sets @ 7.5 RPE - 77% of 1RM
405 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
390 lbs x 3 reps x 1 sets @ 9 RPE - 82% of 1RM


Side Raises - 1RM: 26 lbs
13 lbs x 8 reps x 1 sets @ 7 RPE - 49% of 1RM
18 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
15.5 lbs x 8 reps x 1 sets @ 8 RPE - 59% of 1RM

Coke
12-21-2011, 03:42 PM
Wow man, major props - superior in your squat and deads vid!!

PermanentBulk
12-21-2011, 09:25 PM
Thanks Coke. Hoping the high frequency on the deads can hone in my form.

Did the benching with Brian Schwab. He helped me with touching just a shade lower than I have been. It's more about me trying to pull the bar apart and keeping my elbows under the bar. He also noticed my legs with a bit uneven, so I changed how to put my left foot down when I'm setting my arch. Having this "heavy" weight at the top definitely helps my confidence.

Good mornings really give my hamstrings a nice stretch and hope it keeps me healthy.



TRAC
Stress: 5
Sympathetic
CNS: 4
Adaptive: 6



Pullups - BW (196.4) 4 X 4

Peterson Stepup - 5 board 2 X 15

Bicep Curl - 18 lbs X 2 X 10

External Rotation - 2 X 12 Black Band

Internal/External Hip Rotation

Thoracic Mobilization with 3" PVC pipe

Wall Slides

Lacrosse Ball on shoulders

Hip Flexor Stretch

Week 65
Day 3 - 12/21/11
Competition Raw Bench - 1RM: 274 lbs
135 lbs x 5 reps x 1 sets @ 5 RPE - 49% of 1RM
185 lbs x 3 reps x 1 sets @ 6 RPE - 67% of 1RM
225 lbs x 1 reps x 1 sets @ 6.5 RPE - 82% of 1RM


3 Board Bench +40c - 1RM: 300 lbs
255 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM


3 Board Bench +80c - 1RM: 274 lbs
255 lbs x 3 reps x 1 sets @ 11 RPE - 93% of 1RM

4 Board Bench - 1RM: 385 lbs
275 lbs x 6 reps x 1 sets @ 8.5 RPE - 71% of 1RM
285 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

Fat Bar Floor Press - 1RM: 276 lbs
165 lbs x 8 reps x 1 sets @ 6.5 RPE - 60% of 1RM
185 lbs x 8 reps x 1 sets @ 8.5 RPE - 67% of 1RM
185 lbs x 8 reps x 1 sets @ 8.5 RPE - 67% of 1RM

Good Morning - 1RM: 250 lbs
135 lbs x 6 reps x 1 sets @ 5.5 RPE - 60% of 1RM
165 lbs x 6 reps x 1 sets @ 6.5 RPE - 66% of 1RM
185 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
175 lbs x 6 reps x 1 sets @ 9 RPE - 70% of 1RM

Coke
12-23-2011, 03:13 PM
I can only assume this effort was at the same gym Brian goes to, good deal on working your benching form with him...having access to someone on his level is great.

Glad to see you with the GMs.

PermanentBulk
12-26-2011, 01:14 PM
Thanks Coke. Brian S. has really been helpful.

This session was a very difficult one. I had to run a bunch of errands throughout the day, and didnt eat very much. Not to mention the high frequency deadlifting. I did the 445 set and was quite happy since I corrected my lack of tightness on the second rep. I figured 465 was a very conservative final set, but it was glued to the ground. It was like I ran out of energy.

I went conservative on the squats too, but man the 5 ct pause is really tough at the bottom. I must really use the stretch reflex.


http://www.youtube.com/watch?v=83c6_R47mTA



Week 65

Day 3 - 12/21/11

Deadlift - 1RM: 300 lbs

275 lbs x 3 reps x 1 sets @ 5 RPE - 53% of 1RM

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

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

405 lbs x 2 reps x 1 sets @ 7 RPE - 78% of 1RM

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

465 lbs x 0 reps x 1 sets @ 11 RPE - 89% of 1RM



5 ct Pause Low Bar Squat - 1RM: 332 lbs

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

225 lbs x 3 reps x 1 sets @ 6 RPE - 68% of 1RM

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

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

315 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM



Press - 1RM: 176 lbs

100 lbs x 6 reps x 1 sets @ 5.5 RPE - 57% of 1RM

130 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

PermanentBulk
12-26-2011, 08:10 PM
Took it pretty easy since the previous session was not a good one. I felt slow on the bench from the beginning, so I took a conservative number and it was a good call.

I cut the deadlift short since 355 was much heavier than I would have liked, plus I had a lot to do on this day.


http://www.youtube.com/watch?v=o16tXlCdPuA



Week 65

Day 5 - 12/23/11

Competition Raw Bench - 1RM: 265 lbs

135 lbs x 5 reps x 1 sets @ 5 RPE - 51% 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 - 72% of 1RM

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

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



Deadlift - 1RM: 449 lbs

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

275 lbs x 3 reps x 1 sets @ 6 RPE - 61% of 1RM

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

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



Front Raises - 1RM: 27 lbs

13 lbs x 8 reps x 1 sets @ 6 RPE - 48% of 1RM

18 lbs x 8 reps x 1 sets @ 8 RPE - 66% of 1RM

PermanentBulk
12-26-2011, 08:31 PM
Had a nice holiday break with family and ate quite a few calories. It showed this workout and I wish I could eat like that all the time! I pushed my abs out way harder than usual and it definitely helped. These are probably my best sets with 445, and I hope the trend continues as the week goes on.

The pauses are very taxing since I wasnt allowing the bar to sink into my chest, but it did happen. 4 reps is usually the most I do on the regular bench. I did use the PVC pipe to help train the arch and setting my weight on my traps and butt. Im still keeping my feet out in front of me and not tucking them. I think Im going to need to buy a 5 PVC pipe soon.

Pullups - BW (199) X 5 X 4. Bumped it up to 5 sets this week.

Coc
T- X 10
#1 - X 6
#2 - X 2, 5 X 1 (working up to heavy singles)


http://www.youtube.com/watch?v=0gGlwnoh3bg



Week 66

Day 1 - 12/26/11

Deadlift w/belt - 1RM: 536 lbs

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

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

365 lbs x 3 reps x 1 sets @ 6.5 RPE - 68% of 1RM

405 lbs x 3 reps x 1 sets @ 7 RPE - 76% of 1RM

445 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM

445 lbs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM



3 ct Pause Bench - 1RM: 266 lbs

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

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

185 lbs x 4 reps x 1 sets @ 7 RPE - 70% of 1RM

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

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

197.5 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM

197.5 lbs x 4 reps x 1 sets @ 8.5 RPE - 74% of 1RM

197.5 lbs x 4 reps x 1 sets @ 9 RPE - 74% of 1RM



DB Military - 1RM: 58 lbs

28 lbs x 8 reps x 1 sets @ 6 RPE - 49% of 1RM

38 lbs x 8 reps x 1 sets @ 8 RPE - 66% of 1RM

38 lbs x 8 reps x 1 sets @ 9 RPE - 66% of 1RM

Coke
12-27-2011, 09:15 PM
Great deal of work done since I was last in here, obviously business as usual even during holiday week, lol.

PermanentBulk
12-27-2011, 10:48 PM
Thanks Coke. I did take some time off to see the fam, and I'm enjoying my time off from work. Got to take of things around the house and having time to relax is quite nice. Hope you are having a great break!

Squats were a bit off. I think throwing in some SSB work in a bit will help me out. I might swap out my pause work this Thursday for some SSB work instead. It was strange on the last rep because I felt like I was able to completely muscle that weight up.

Deadlifts keep improving and I was able to focus on contracting my lats at the start. This really seemed to help. Deadlifting like this is strange in the sense that it feels like it takes a bit for the bar to leave the floor, but once it does its fairly easy. This is a big improvement in the beltless deadlift for the past few weeks.



Gi BJJ

It was open mat, and I grappled for probably a total of 25 minutes. My gas is pretty good since dropping to 198. This was after my lifting session, so thats a good sign. I played very technical and pulled off some nice sweeps. I got some submissions and I also got caught in a couple of nice submissions. It just makes me better.


http://www.youtube.com/watch?v=AkzFm2RIGlI



TRAC
Stress: 5
Balanced
CNS: 8
Adaptive: 5



Week 66

Day 2 - 12/27/11

Low Bar Squat w/belt - 1RM: 453 lbs

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

275 lbs x 3 reps x 1 sets @ 5.5 RPE - 61% of 1RM

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

350 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM

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

365 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM



Deadlift - 1RM: 513 lbs

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

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

365 lbs x 4 reps x 1 sets @ 7 RPE - 71% of 1RM

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

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



DB Extensions - 1RM: 54 lbs

28 lbs x 8 reps x 1 sets @ 6.5 RPE - 52% of 1RM

38 lbs x 8 reps x 1 sets @ 10 RPE - 71% of 1RM

PermanentBulk
12-28-2011, 10:50 PM
Im happy with the bench progress on the top end. The boards keep getting lower and there is still quite a bit of weight at the top for me. The 3 board with 275 is good. Im hoping I get strength off the chest as well. I did need to keep adjusting my arch as the sets went on, so I will focus on that next session, ensuring I"m tight.

Seated Zercher Good Mornings gave me quite the back pump, so Im assuming thats a good sign it targeted my back.

Pullups
198 X 5 X 4

Side Lying External Rotation
13 lbs X 3 X 10

Hammer Curl
18 lbs X 3 X 10

Coc
Trainer X 10
#1 X 7
#2 X 2, X 3, X 2

Wall Slides
Internal/External Shoulder Rotation
Internal/External Hip Rotation
Hip Flexor Stretch

TRAC
Stress: 4
Sympathetic
CNS: 6
Adaptive: 5

Week 66

Day 3 - 12/28/11

Competition Raw Bench - 1RM: 265 lbs

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

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

225 lbs x 1 reps x 1 sets @ 7 RPE - 85% of 1RM



2 Board Bench +40c - 1RM: 267 lbs

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



2 Board Bench +80c - 1RM: 253 lbs

235 lbs x 3 reps x 1 sets @ 11 RPE - 93% of 1RM



3 Board Bench - 1RM: 343 lbs

275 lbs x 5 reps x 1 sets @ 10 RPE - 80% of 1RM

285 lbs x 4 reps x 1 sets @ 11 RPE - 83% of 1RM



Decline Fat Bar Bench - 1RM: 317 lbs

205 lbs x 8 reps x 1 sets @ 7 RPE - 65% of 1RM

225 lbs x 8 reps x 1 sets @ 10 RPE - 71% of 1RM



Seated Zercher Good Morning - 1RM: 304 lbs

135 lbs x 6 reps x 1 sets @ 5 RPE - 44% of 1RM

185 lbs x 6 reps x 1 sets @ 7 RPE - 61% of 1RM

210 lbs x 6 reps x 1 sets @ 8 RPE - 69% of 1RM

225 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

215 lbs x 6 reps x 1 sets @ 9 RPE - 71% of 1RM

Coke
12-29-2011, 11:16 AM
Glad to hear about the open mat sparring and improvements on the bench!!

PermanentBulk
12-30-2011, 05:11 PM
Thanks Coke.

Deadlifts went ok. 405 went very well, but lost some of my tightness with 450.

SSB squats were just brutal. My left arm has been hurting from squats, but SSB squats really irritate it too. I tried to relax and not squeeze the bar as much and it really helped.


TRAC
Stress: 5
Sympathetic
CNS: 8
Adaptive: 5


http://www.youtube.com/watch?v=DGqyIfLq0lQ

Week 66

Day 4 - 12/29/11

Deadlift w/Belt - 1RM: 529 lbs

275 lbs x 3 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 3 reps x 1 sets @ 6.5 RPE - 69% of 1RM

405 lbs x 3 reps x 1 sets @ 7.5 RPE - 77% of 1RM

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

450 lbs x 3 reps x 1 sets @ 9.5 RPE - 85% of 1RM



SSB Squat - 1RM: 375 lbs

175 lbs x 4 reps x 1 sets @ 5 RPE - 47% of 1RM

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

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

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

285 lbs x 4 reps x 1 sets @ 8.5 RPE - 76% of 1RM



Press - 1RM: 176 lbs

100 lbs x 6 reps x 1 sets @ 5 RPE - 57% of 1RM

130 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

125 lbs x 6 reps x 1 sets @ 9 RPE - 71% of 1RM

PermanentBulk
12-30-2011, 10:06 PM
Bench looks and feels better. I have felt like I have flu like symptoms the past two days, so I went conservative on the initial set. My bar path feels ways better, and I dont feel weak off the bottom at all. Im going to bump up the intensity up next week, so it will be a truer test. I was very happy with the amount of work I got in though.

Deadlifts were ok, and my back rounded some on the last rep. My low back is feeling it from the illness and plus Ive done some low back work every day this week.

Pullups (198) BW X 5 X 4

Coc
Trainer X 10
#1 X 10
#2 X 2, X 3, X 3, X 2

Wall Slides
Internal/External Hip Rotation
Internal/External Shoulder Stretching
4 PVC Pipe Upper Back Stretching
Hip Flexor Stretch
Wrist Stretching
Triceps Stretching


TRAC
Stress: 1
Sympathetic
CNS: 6
Adaptive: 6


http://www.youtube.com/watch?v=CKsINV5eK-E

Week 66

Day 4 - 12/29/11

Competition Raw Bench - 1RM: 278 lbs

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

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

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

207.5 lbs x 4 reps x 1 sets @ 7.5 RPE - 75% of 1RM

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

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

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

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

207.5 lbs x 4 reps x 1 sets @ 9 RPE - 75% of 1RM



Deadlift - 1RM: 513 lbs

275 lbs x 4 reps x 1 sets @ 5.5 RPE - 54% of 1RM

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

365 lbs x 4 reps x 1 sets @ 7 RPE - 71% of 1RM

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



DB Bench - 1RM: 100 lbs

48 lbs x 8 reps x 1 sets @ 5.5 RPE - 48% of 1RM

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

68 lbs x 8 reps x 1 sets @ 9.5 RPE - 68% of 1RM

Coke
12-31-2011, 06:51 PM
Benching is clearly in check, looking smooth and on point...handled the tough SSB squats well too.

PermanentBulk
01-01-2012, 07:50 PM
Thanks Coke. Brian Schwab has definitely helped guide me in the right direction.


12/31

Foam Roll

The Stick

Spinal Traction

Lacrosse Ball

Peterson Stepups - 5 board 3 X 15

Kettlebell Swings - 12 kg X 12, 16 kg X 12, 24 kg X 12, 36 kg X 10 (crazy heavy)

Ab Wheel from Knees - 3 X 10

Side Lying External Rotation - 13 lbs 3 X 10

GHR - 3 X 8

Hammer Curls - 18 lbs X 3 X 10

Pendlay Rows - 135 X 3 X 10

Internal/External Shoulder Rotation

Wall Slides

Internal/External Hip Rotation

Thoracic Stretching w/ 4" pvc pipe

Hip Flexor Stretch

Coc
Trainer - X 10
#1 - X 6
#2 - X 4 X 2

Prowler Pushes 50 lbs
3 total circuits
1 circuit consisted of alternating between 1 high push with 1 low push, 3 times

PermanentBulk
01-01-2012, 09:17 PM
1/1

Foam Roll

The Stick

Lacrosse Ball

Spinal Traction

Wall Slides

Internal/External Shoulder Rotation

Wrist Stretching

Triceps Stretching

Thoracic Extensions with PVC 4" Pipe

Internal/External Hip Rotation

Hip Flexor Stretching

PermanentBulk
01-02-2012, 08:14 PM
Deadlift form is getting better. Im not sure if Im an emotional puller or not, but I have been able to pull a lot more in meets than I have at home. I still feel weak off the floor, so deficit deadlifts might be the remedy.

Bench seems to keep improving week to week. I feel strong off the bottom, and the weight seems to come off the chest well and slows down somewhere close to midway up.

Push Press forms feels very rusty.

Pullups (196) BW X 5 X 5

Coc
Trainer X 10
#1 X 8
#1.5 X 5
#2 X 3
#3 5 second holds X 2 (about parallel)
#1 Shaved 10 second holds X 2

Wall Slides
Internal/External Shoulder Stretching
Thoracic stretching w/ 4 PVC pipe
Internal/External Hip Stretching
Prayer squats about same width as bench setup
Hip Flexor Stretch
Wrist Stretching
Triceps Stretching


http://www.youtube.com/watch?v=ZvGr2QPEfls

Week 67
Day 1 - 1/2/11
Deadlift - 1RM: 513 lbs
275 lbs x 3 reps x 1 sets @ 5 RPE - 52% of 1RM
315 lbs x 3 reps x 1 sets @ 6 RPE - 60% of 1RM
365 lbs x 2 reps x 1 sets @ 6 RPE - 69% of 1RM
405 lbs x 1 reps x 1 sets @ 6.5 RPE - 77% of 1RM
455 lbs x 1 reps x 1 sets @ 7.5 RPE - 87% of 1RM
485 lbs x 1 reps x 1 sets @ 8.5 RPE - 92% of 1RM
510 lbs x 1 reps x 1 sets @ 11 RPE - 97% of 1RM

3 ct Pause Bench - 1RM: 265 lbs
135 lbs x 3 reps x 1 sets @ 5 RPE - 51% 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 - 72% of 1RM
210 lbs x 3 reps x 1 sets @ 7.5 RPE - 79% of 1RM
225 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
210 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
210 lbs x 3 reps x 1 sets @ 8.5 RPE - 79% of 1RM
210 lbs x 3 reps x 1 sets @ 9 RPE - 79% of 1RM

Push Press - 1RM: 209 lbs
135 lbs x 6 reps x 1 sets @ 6 RPE - 65% of 1RM
155 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
150 lbs x 6 reps x 1 sets @ 9 RPE - 72% of 1RM

Coke
01-03-2012, 10:27 AM
Work ethic is astounding Eduardo, glad we connected on here!!

PermanentBulk
01-03-2012, 09:42 PM
Thanks Coke. I'm hoping to kick it up a bit here in a couple of weeks.


Squat form felt great and I put my index on the rings. There was no forward lean. I think I needed to warm up a few more reps, but thats fine. Im happy with 420 in my fatigued state.
I spread my feet apart a bit on the deadlift. I think it feels more comfortable as I used to deadlift like this. The first two reps of 395 felt on point.
DB extensions didnt irritate my elbow.

Coc
Trainer X 10
#1 X 8
#1.5 X 5
#2 X 2, X 4, X 3

Gi BJJ
Did some practice on spider guard, and the sweep was to the other side that I normally try to pull off a sweep.
Lots of grappling today. We did three rounds of the no hands drill, 6 minutes a piece. Then we grappled for 4 matches of 6 minutes a piece. I was tired by the end.


http://www.youtube.com/watch?v=OfE_qBh8JtM

Week 67
Day 2 - 1/3/11
Low Bar Squat w/Belt - 1RM: 429 lbs
225 lbs x 3 reps x 1 sets @ 55 RPE - 53% of 1RM
275 lbs x 3 reps x 1 sets @ 5.5 RPE - 64% of 1RM
315 lbs x 2 reps x 1 sets @ 6 RPE - 74% of 1RM
365 lbs x 1 reps x 1 sets @ 7 RPE - 85% of 1RM
395 lbs x 1 reps x 1 sets @ 8 RPE - 92% of 1RM
420 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM
400 lbs x 1 reps x 1 sets @ 9 RPE - 93% of 1RM

Deadlift - 1RM: 513 lbs
275 lbs x 3 reps x 1 sets @ 5.5 RPE - 54% of 1RM
315 lbs x 3 reps x 1 sets @ 6 RPE - 60% of 1RM
365 lbs x 3 reps x 1 sets @ 7 RPE - 72% of 1RM
405 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
395 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM

DB Extensions - 1RM: 49 lbs
28 lbs x 8 reps x 1 sets @ 6 RPE - 58% of 1RM
33 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
30.5 lbs x 8 reps x 1 sets @ 8 RPE - 63% of 1RM
30.5 lbs x 8 reps x 1 sets @ 9 RPE - 63% of 1RM

PermanentBulk
01-04-2012, 10:19 PM
With it being quite cold in the garage, it took a bit to get going on the bench. I misgrooved the last rep a bit, but still good strength to finish the rep. The fatigue sets felt good.

Good Mornings felt nice and gave me a good stretch on the hamstrings. I felt a nice range of motion too.

Id like to qualify for the USAPL Open Nationals here in Orlando. Ill need to get a 1422 total by May to qualify. I know this is quite the stretch, but man I think it would be so cool to do so.

Pullups BW (198) 5 X 5
Hammer Curls 18 lbs X 3 X 12

Wall Slides
Internal/External Shoulder Stretching
Internal/External Hip Rotation
Hip Flexor Stretch
Peterson Stepups 5 board 2 X 15
Side Lying External Rotation 8 lbs X 10, 13 lbs X 2 X 10
Lacrosse Ball found a way to hit the triceps well

Coc
Trainer X 10
#1 X 8
#1.5 X 5
#2 X 2
#3 5 second holds X 2
#1 Shaved 10 seconds hold X 2


http://www.youtube.com/watch?v=jXPaM63CtUA

Week 67

Day 3 - 1/4/11

1 Board Bench - 1RM: 288 lbs

175 lbs x 3 reps x 1 sets @ 5.5 RPE - 61% of 1RM

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

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

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

245 lbs x 2 reps x 1 sets @ 9 RPE - 85% of 1RM

225 lbs x 3 reps x 1 sets @ 8.5 RPE - 78% of 1RM

225 lbs x 3 reps x 1 sets @ 9 RPE - 78% of 1RM



Good Morning - 1RM: 250 lbs

135 lbs x 8 reps x 1 sets @ 6 RPE - 54% of 1RM

165 lbs x 6 reps x 1 sets @ 7 RPE - 66% of 1RM

185 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

185 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

Coke
01-05-2012, 12:49 PM
Sooner or later, you will qualify for the Nationals, hopefully by spring - wish you the best with that!!

All appears to be well, good deal on further tweaking your squats and deads form.

PermanentBulk
01-05-2012, 09:51 PM
Thanks Coke. Making it this spring is a big goal, but gotta dream big.

I finally understand what Jeremy Hartman means when he says pop the weight off the ground with the abs. This is some of the best deadlifting Ive done in a long time. I didnt get as tight as normal on the 485 set, but I still popped the weight up off the ground. I still went with my feet a bit wider than usual, like my old form. I included the video of 405 since I feel this is a good example of me popping the weight off the floor. This is my fourth week of pulling 4 times a week, and has been my best pulling session.

SSB Squats didnt irritate my elbow/triceps as much as last time. I think the higher grip takes some stress off the joint.

I figure if I have a chance at 1422, I need to squat to just the right depth. I need to get my bench arch as high as possible, and I need to get my pull where it should be.

Internal/External Hip Rotation
Hip Flexor Stretch
Lacrosse Ball hit the triceps a lot
Thoracic Extentions

Coc
Trainer X 10
#1 X 8
#1.5 X 5
#2 X 2, X 5, X 3, X 3

TRAC
Stress: 5
Sympathetic
CNS: 2
Adaptive: 8


http://www.youtube.com/watch?v=xomPW7pje6E

Week 67

Day 4 - 1/5/11

Deadlift w/Belt - 1RM: 551 lbs

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

315 lbs x 3 reps x 1 sets @ 5.5 RPE - 57% of 1RM

365 lbs x 3 reps x 1 sets @ 6 RPE - 66% of 1RM

405 lbs x 2 reps x 1 sets @ 6.5 RPE - 74% of 1RM

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

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

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



SSB Squat - 1RM: 371 lbs

225 lbs x 3 reps x 1 sets @ 5 RPE - 61% of 1RM

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

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

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

300 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM



Press - 1RM: 175 lbs

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

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

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

130 lbs x 5 reps x 1 sets @ 9 RPE - 74% of 1RM

Coke
01-07-2012, 12:11 PM
Doing good work all around - dialing in on your deads that way is awesome!

PermanentBulk
01-07-2012, 08:26 PM
Thanks Coke. My deadlift has definitely improved over these four weeks.

Bench was tough. I did this workout at Orlando Barbell. I felt sluggish but I ended up at a descent weight for me on doubles.

Deadlifts felt pretty good again. I was using the pop off the floor here as well. It wasnt as good as yesterday but it will improve with time.

Article I wrote on RTS: http://www.reactivetrainingsystems.com/articles/training-articles/12265-first-meet-getting-ready-for-your-opener. I hope it can prove to be helpful.

Pullups
BW 5 X 5

Thoracic Extensions
Lacrosse Ball
Internal/External Shoulder Stretching
Hip Flexor Stretch

Coc
Trainer X 10
#1 X 8
#1.5 X 5
#2 X 2
Shaved #1 holds 10 seconds X 1


Week 67

Day 5 - 1/6/11

Competition Raw Bench - 1RM: 267 lbs

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

175 lbs x 5 reps x 1 sets @ 6 RPE - 66% of 1RM

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

225 lbs x 2 reps x 1 sets @ 8 RPE - 84% of 1RM

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

225 lbs x 2 reps x 1 sets @ 8.5 RPE - 84% of 1RM

225 lbs x 2 reps x 1 sets @ 9 RPE - 84% of 1RM



Deadlift - 1RM: 500 lbs

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

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

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

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

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

410 lbs x 3 reps x 1 sets @ 9.5 RPE - 82% of 1RM



DB Bench - 1RM: 108 lbs

50 lbs x 6 reps x 1 sets @ 5 RPE - 46% of 1RM

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

80 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

75 lbs x 6 reps x 1 sets @ 9 RPE - 69% of 1RM

PermanentBulk
01-08-2012, 09:21 AM
1/7

Lacrosse Ball

Spinal Traction

Internal/External Shoulder Stretching

Wall Slides

Internal/External Hip Stretching

Hip Flexor Stretching

PVC pipe Stretching

Bench practice



Pendlay Rows - 135 X 3 X 10

Peterson Stepups 5 board - 3 X 15

Hammer Curl - 18 lbs X 3 X 12

Side lying External Rotation - 8 lbs X 10, 13 lbs X 10, 15.5 lbs X 10

Ab Wheel - 3 X 10

Scap pushups - 3 X 20

Kettlebell Swings - 16 kg X 20, 24 kg X 20

GHR - 2 X 6



Gi BJJ

Practiced a spider sweep, which is like a scissors sweep. We also practiced the defense to it.

Specific training from spider guard and from a stacked guard position. 18 minutes of grappling here.

2 grappling sessions of 6 minutes a piece.

Overall I did well and got some nice sweeps, a nice submission from side control.

PermanentBulk
01-09-2012, 04:51 AM
1/8

Foam Roll

The Stick

Lacrosse Ball

Spinal Traction

Internal/External Shoulder Stretching

Wall Slides

Internal/External Hip Rotation

Hip Flexor Stretching

PVC Pipe Stretching



I did this twice, once in the morning and once in the evening.

Coke
01-09-2012, 02:57 PM
Finely detailed and well written article you wrote man, make no mistake - good job on that and with the BJJ developments. Killer stuff with the two-a-day effort too.

PermanentBulk
01-10-2012, 05:28 AM
Thanks Coke. I hope you found something of use in there. Hoping the BJJ cardio helps out my recovery from lifting.

Squats went well. I tried out my device, and it seemed to be fairly consistent. I know it was beeping a bit high, but I think Im just going to hang a string off it to see how far it should be from the ground. Depth was right about where it needed to be for most reps.

The bench was difficult. I did fold the chains twice in half, and next time I might just fold it once in half. It deloads at the bottom and really kicks up in weight.

Deadlifts went alright. My back rounded more than I wanted. I did feel good pop off the floor and I used my new wrestling shoes for this. They have a lot more grip than the slippers.

Gi BJJ

Learned a new sweep with the grapevine from guard.

I grappled 4 matches and got a good sweat going.


http://www.youtube.com/watch?v=LAdJLQ6v1Ek

Week 68

Day 1 - 1/9/11

Low Bar Squat +60c - 1RM: 412 lbs

225 lbs x 3 reps x 1 sets @ 5.5 RPE - 55% of 1RM

275 lbs x 3 reps x 1 sets @ 6.5 RPE - 67% of 1RM

305 lbs x 3 reps x 1 sets @ 7 RPE - 74% of 1RM

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

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



Bench +40c - 1RM: 234 lbs

135 lbs x 5 reps x 1 sets @ 5.5 RPE - 58% of 1RM

165 lbs x 3 reps x 1 sets @ 6 RPE - 71% of 1RM

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

205 lbs x 3 reps x 1 sets @ 8 RPE - 88% of 1RM

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



Deadlift +80c- 1RM: 500 lbs

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

275 lbs x 2 reps x 1 sets @ 5 RPE - 61% of 1RM

315 lbs x 2 reps x 1 sets @ 5.5 RPE - 70% of 1RM

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

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

PermanentBulk
01-11-2012, 06:48 AM
1/10

Foam Roll

The Stick

Shoulder Dislocates

Wall Slides

Internal/External Shoulder Rotation

Lacrosse Ball - Triceps is getting better.

Spinal Traction

Hip Flexor Stretch

Internal/External Hip Rotation

PVC Pipe on Thoracic Extension

Bridges

Triceps Stretching

Wrist Stretching

Kettlebell Swings - 12 kg X 12, 16 kg X 12, 24 kg X 12

Hammer Curls - 20.5 X 3 X 8

Scap Pushups - 3 X 20

Pendlay Row - 135 X 10, 155 X 2 X 10

Peterson Stepups - 5 Board X 3 X 15

Ab Wheel - 3 X 10

GHR - 2 X 8

Lawnmower Rows - 48 lbs X 10, 58 lbs X 10

Side Bends - 45 lbs X 2 X 10

Coke
01-11-2012, 12:00 PM
Excellence with your programming, approach is stellar towards it all!!

PermanentBulk
01-12-2012, 05:28 AM
Thanks Coke. I have a test day this Friday, so I'm hoping to see some improvement.


I think Tempo Bench ended up being a PR. This probably the best 220 has ever felt in my hands. Lets see if all the bench work does translate well into a 1RM.

With the easier week so far, good mornings felt easier. I didnt want to push it too much.

I focused on exploding at the bottom with the press and it did work. If the set wasnt such high reps my RPE would have been lower.

Pullups
BW (197) X 5 X 5

Coc
T- X 10
#1 X 6
#1.5 X 5
#2 X 2, X 3, X 3

Wall Slides
Internal/External Shoulder Stretching
PVC Pipe on Thoracic Extension
Hip Flexor
Lacrosse Ball left triceps improved.


http://www.youtube.com/watch?v=7C04h8xFyPE

Week 68
Day 2 - 1/11/11
3.0.3.0 Temp Bench - 1RM: 259 lbs
135 lbs x 4 reps x 1 sets @ 5 RPE - 52% of 1RM
165 lbs x 4 reps x 1 sets @ 6.5 RPE - 64% of 1RM
185 lbs x 4 reps x 1 sets @ 7.5 RPE - 72% of 1RM
200 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
220 lbs x 4 reps x 1 sets @ 10 RPE - 85% of 1RM

Good Morning - 1RM: 261 lbs
135 lbs x 8 reps x 1 sets @ 5.5 RPE - 54% of 1RM
160 lbs x 6 reps x 1 sets @ 7 RPE - 66% of 1RM
185 lbs x 6 reps x 1 sets @ 8 RPE - 74% of 1RM

Press - 1RM: 171 lbs
100 lbs x 6 reps x 1 sets @ 5.5 RPE - 58% of 1RM
115 lbs x 6 reps x 1 sets @ 7 RPE - 67% of 1RM
125 lbs x 6 reps x 1 sets @ 8.5 RPE - 73% of 1RM

PermanentBulk
01-13-2012, 10:12 PM
Squat form felt good. I can improve on my descent speed.

I could not focus on the bench. On each rep I forgot one of my cues. It was a stressful week and sleep was at a premium.

Deadlifts went ok, and again I couldnt focus. I lost back tightness and I lacked the pop off the floor. Its a bit frustrating because I did have much better tightness when I did 485 for a double. Oh well, just need to keep working and trying to reduce lifes stress.

Pullups
BW (196) X 10, X 7, X 6, X 4

Coc
T- X 10
#1 X 6
#1.5 X 5
#2 X 2
#3 Negative Holds 5 seconds X 2
#1 Shaved Hold 10 seconds X 2


http://www.youtube.com/watch?v=luRlNFyD3RQ

Week 68

Day 3 - 1/13/11

Low Bar Squat w/Belt - 1RM: 435 lbs

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

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

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

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

405 lbs x 1 reps x 1 sets @ 8 RPE - 93% of 1RM

435 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM



Competition Raw Bench - 1RM: 262 lbs

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

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

185 lbs x 2 reps x 1 sets @ 6 RPE - 71% of 1RM

205 lbs x 1 reps x 1 sets @ 6.5 RPE - 78% of 1RM

225 lbs x 1 reps x 1 sets @ 7 RPE - 86% of 1RM

242.5 lbs x 1 reps x 1 sets @ 8.5 RPE - 92% of 1RM

255 lbs x 1 reps x 1 sets @ 9.5 RPE - 97% of 1RM

265 lbs x 1 reps x 1 sets @ 11 RPE - 101% of 1RM



Deadlift w/Belt- 1RM: 515 lbs

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

315 lbs x 2 reps x 1 sets @ 5.5 RPE - 61% of 1RM

365 lbs x 2 reps x 1 sets @ 6 RPE - 71% of 1RM

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

445 lbs x 1 reps x 1 sets @ 7 RPE - 87% of 1RM

480 lbs x 1 reps x 1 sets @ 8.5 RPE - 93% of 1RM

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

525 lbs x 1 reps x 1 sets @ 11 RPE - 102% of 1RM

Coke
01-13-2012, 10:38 PM
Bet your food consumption is high just to maintain weight with all the lifting/BJJ going on.

On track relentlessly across the board Ed!!

PermanentBulk
01-17-2012, 06:27 AM
Yea, I have bumped up my calories as of late Coke. Thanks for checking in!

11/14

Foam Roll

The Stick

Spinal Traction

Internal/External Shoiulder Rotation

Wall Slides

Lacrosse Ball



Kettlebell Swings - 16 kg X 15, 24 kg X 12, 32 kg X 12

Hammer Curls - 20.5 X 3 X 10

Side lying External Rotation - 8 lbs X 10, 13 lbs X 2 X 10

Peterson Step ups - 5 board X 15, 5 board +10 lbs X 2 X 15

Pendlay Row Bench Grip - 135 lbs X 8, 155 lbs X 2 X 8

Scap Pushups - 3 X 20

Ab Wheel - 3 X 10



Gi BJJ

It was open mat and I grappled for about 30 minutes. I landed some good sweeps and I was effective at taking space away.

Coke
01-17-2012, 12:45 PM
Glad to see you stepping up and advancing your overall fight game!

PermanentBulk
01-18-2012, 04:37 AM
Thanks Coke. I'm using BJJ as my cardio twice a week. Very easy to stay motivated to push myself this way.

These squats were tough, but it seems my form held up nicely except on the last rep. I did feel more aggressive on the descent. These made my legs quite sore though, which is not the norm for me.

The bench was up and down. I felt I had bad form with 202.5 on the first set, so I choose to repeat the weight. It cost me some on the final set, but I think it was easier to have good form with 210 this way.

DB Extensions gave me a crazy triceps pump.

Pullups
BW (196) 5 X 6

Coc
T- X 10
#1 X 8
#1.5 X 5
#2 X 5, X 3, X 3, X 2

Wall Slides
PVC Rolling
Internal/External Hip Stretching
Hip Flexor Stretching


http://www.youtube.com/watch?v=Nz44T5DLC18

Week 69

Day 1 - 1/16/11

Low Bar Squat - 1RM: 444 lbs

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

275 lbs x 5 reps x 1 sets @ 6.5 RPE - 62% of 1RM

305 lbs x 5 reps x 1 sets @ 7 RPE - 69% of 1RM

330 lbs x 5 reps x 1 sets @ 8.5 RPE - 74% of 1RM

355 lbs x 5 reps x 1 sets @ 10 RPE - 80% of 1RM

335 lbs x 5 reps x 1 sets @ 9.5 RPE - 76% of 1RM



3 ct Pause Bench - 1RM: 253 lbs

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

165 lbs x 4 reps x 1 sets @ 6 RPE - 65% of 1RM

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

202.5 lbs x 4 reps x 1 sets @ 8 RPE - 80% of 1RM

202.5 lbs x 4 reps x 1 sets @ 8.5 RPE - 80% of 1RM

210 lbs x 4 reps x 1 sets @ 9.5 RPE - 83% of 1RM



DB Extensions - 1RM: 44 lbs

28 lbs x 10 reps x 1 sets @ 8.5 RPE - 63% of 1RM

28 lbs x 10 reps x 1 sets @ 9 RPE - 63% of 1RM

28 lbs x 10 reps x 1 sets @ 10 RPE - 63% of 1RM

PermanentBulk
01-19-2012, 05:14 AM
Deadlifts were up and down this session. Some reps had a lot of tightness and others were a big mess. Still, its a descent amount of volume for me.

2 board was a conservative 9 for me. It seems pretty cool you can take what feels like a second to generate enough force to get the bar moving.

SSB GM really hit the low mid back area. I hate the SSB so my cure is to do more of it.

Gi BJJ

Specific training in the omoplata. This was a not a good way to start! About 10 minutes of grappling here.

I rolled 3 matches and had good gas in them.


http://www.youtube.com/watch?v=mnLSppX0eGE

Week 69

Day 2 - 1/17/11

Deadlift - 1RM: 515 lbs

275 lbs x 4 reps x 1 sets @ 5.5 RPE - 54% of 1RM

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

365 lbs x 4 reps x 1 sets @ 7 RPE - 71% of 1RM

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

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

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



2 Board Bench - 1RM: 306 lbs

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

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

210 lbs x 4 reps x 1 sets @ 6.5 RPE - 69% of 1RM

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

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

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



SSB Good Morning - 1RM: 228 lbs

135 lbs x 8 reps x 1 sets @ 7 RPE - 59% of 1RM

155 lbs x 6 reps x 1 sets @ 9 RPE - 68% of 1RM

Coke
01-19-2012, 10:03 AM
Got the bases covered, great job in the vids!

PermanentBulk
01-20-2012, 07:39 AM
Thanks Coke. Hoping to kick up the work load!

This is day three in a row for me. I was feeling pretty sore this day, so how do I fix this? More SSB work.

SSB Squats really give me a low back pump and this wasn't so bad.

Front and Side Raises feel very very difficult the first few reps and then get eaiser until fatigue sets in.

Hammer Curl
20.5 lbx X 3 X 10

Peterson Stepups
5 board X 3 X 15

Scap Pushups
3 X 20

Pendlay Row
135 lbs X 3 X 8

Side Lying External Rotation
8 lbs X 10, 13 lbs X 10, 10.5 lbs X 10

Ab Wheel with a pause
3 X 10

Coc
T- X 10
1 - X 10
1.5 - X 5
2 - X 2
2.5 - Miss
Shaved 1 hold - 10 seconds


http://www.youtube.com/watch?v=Dzg5I3SEyDQ

Week 69

Day 3 - 1/18/11

SSB Squat - 1RM: 360 lbs

175 lbs x 8 reps x 1 sets @ 6 RPE - 49% of 1RM

205 lbs x 8 reps x 1 sets @ 7 RPE - 57% of 1RM

225 lbs x 8 reps x 1 sets @ 7.5 RPE - 62% of 1RM

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

Front Raises - 1RM: 33 lbs

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

20.5 lbs x 10 reps x 1 sets @ 8.5 RPE - 63% of 1RM

Side Raises - 1RM: 28 lbs

18 lbs x 10 reps x 1 sets @ 9 RPE - 55% of 1RM

Coke
01-20-2012, 11:32 AM
Dropped nice and low with the SSB squats, looking great!!

PermanentBulk
01-21-2012, 05:49 PM
I appreciate you dropping in. The was probably the best form I've had with SSB squats.


This benching session was not a good one. I did try ring on rings with 205 versus middle on rings on 220. It did feel a bit better but I think the bench is in my head at the moment. I need to believe more in myself.

The deficit pauses are effective at teaching you proper position. There is a big difference on a rep where you are out of position.

Starting to feel rather sore all over, but its very manageable. The hardest part has been mental. This is day 4 in a row.


http://www.youtube.com/watch?v=yua0dEIxXc8

Week 69
Day 4 - 1/19/12

Competition Raw Bench - 1RM: 259 lbs
135 lbs x 5 reps x 1 sets @ 5 RPE - 52% of 1RM
170 lbs x 5 reps x 1 sets @ 6.5 RPE - 66% of 1RM
195 lbs x 5 reps x 1 sets @ 7 RPE - 75% of 1RM
212.5 lbs 5 reps x 1 sets @ 9.5 RPE - 82% of 1RM
220 lbs x 4 reps x 1 sets @ 10 RPE - 85% of 1RM
205 lbs x 5 reps x 1 sets @ 10 RPE - 79% of 1RM

1 inch Deficit 3 ct Pause Deadlift - 1RM: 419 lbs
225 lbs x 4 reps x 1 sets @ 5.5 RPE - 54% of 1RM
275 lbs x 4 reps x 1 sets @ 6.5 RPE - 66% of 1RM
305 lbs x 4 reps x 1 sets @ 7 RPE - 73% of 1RM
335 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
320 lbs x 4 reps x 1 sets @ 9 RPE - 76% of 1RM

Press - 1RM: 176 lbs
100 lbs x 8 reps x 1 sets @ 6 RPE - 57% 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

PermanentBulk
01-21-2012, 10:11 PM
Pin squats felt good and 335 X 4 ended up being a conservative 9. Next week I will push it up. I seem to fatigue quickly on the squats though and hit my fatigue in one set.

The bench went horribly working up to the initial set. I figured I should be able to get at least 230 for 4 at a 9. Then the first set of the fatigue went bad too. I started the second fatigue set and found myself not being tight on the setup. I literally tried to drive my heels as hard as I could into the ground and it really made a big difference. On the next two sets the set up out of the rack felt better and so did the reps. I need to be tighter and more aggressive on the bench.

The lunges were just flat out tough to hold in the hands. I might do these with straps next time.


http://www.youtube.com/watch?v=LCTSNl8Yauc

Week 69
Day 5 - 1/20/12
Pin Low Bar Squat - 1RM: 419 lbs
225 lbs x 4 reps x 1 sets @ 5.5 RPE - 54% of 1RM
275 lbs x 4 reps x 1 sets @ 6.5 RPE - 66% of 1RM
305 lbs x 4 reps x 1 sets @ 7.5 RPE - 73% of 1RM
335 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
320 lbs x 4 reps x 1 sets @ 9 RPE - 76% of 1RM

Bench touch and go - 1RM: 281 lbs
135 lbs x 5 reps x 1 sets @ 5 RPE - 48% of 1RM
175 lbs x 4 reps x 1 sets @ 6.5 RPE - 62% of 1RM
200 lbs x 4 reps x 1 sets @ 7.5 RPE - 71% of 1RM
215 lbs X 4 reps x 1 sets @ 8 RPE - 76% of 1RM
225 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
210 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM
210 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM
210 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM
210 lbs x 4 reps x 1 sets @ 9 RPE - 75% of 1RM

DB Lunges - 1RM: 101 lbs
60 lbs x 6 reps x 1 sets @ 7 RPE - 59% of 1RM
75 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

Coke
01-22-2012, 08:34 AM
Like those pin squats, good deal on the lunges too, hang tough with 'em.

PermanentBulk
01-23-2012, 09:24 AM
Those pin squats should help my force production out of the bottom. I like them better than pause squats. Thanks Coke.

Haha, yea it was funny to use it. I usually try and just use technique. I think if I really went for kimuras and keylocks I would get them most of the time.

The hardest part about this day was getting into the gym. It seems with the frequent training the mental part is the most difficult. Once I got into the gym I was fine.

Stiff Leg Deadlifts definitely help get you in the right starting position and they gave my hamstrings a good stretch.

DB Bench for reps always delivers a good pump.

Hammer Curl
20.5 lbx X 2 X 10, 23 lbs X 10

Peterson Stepups
5 board X 3 X 15

Scap Pushups
3 X 20

Pendlay Row - Bench Grip
135 lbs X 3 X 8

Side Lying External Rotation
8 lbs X 10, 10.5 lbs X 2 X 10

Ab Wheel with a pause
3 X 10

Gi BJJ
It was open mat, and I grappled three matches, but one was very light. Gas started to go since the third one was rather long.


http://www.youtube.com/watch?v=m8qs_vO6Wcs

Week 69

Day 3 - 1/18/11

SLDL - 1RM: 430 lbs

225 lbs x 8 reps x 1 sets @ 5 RPE - 52% of 1RM

275 lbs x 8 reps x 1 sets @ 7.5 RPE - 64% of 1RM

305 lbs x 7 reps x 1 sets @ 9 RPE - 71% of 1RM



DB Bench - 1RM: 98 lbs

48 lbs x 10 reps x 1 sets @ 6.5 RPE - 55% of 1RM

58 lbs x 10 reps x 1 sets @ 8 RPE - 63% of 1RM

63 lbs x 10 reps x 1 sets @ 9 RPE - 63% of 1RM

PermanentBulk
01-24-2012, 06:14 AM
I feel like I needed to push up my intensity on everything, especially squats. I need to get after some PRs. So, I hit a 3RM PR even though I didnt hit the RPE I wanted. I want to hit 415 for a triple in a couple of weeks.

Bench is still a work in progress, but I felt better in the fatigue sets again. I used my legs to really drive the bar up versus just trying to stay tight.

Pullups
BW (198) +10 X 4 X 5

COC
T- X 10
1 X 6
1.5 X 5
#2 X 2, X 3
2.5 L X 0, R X 2 x 1 (video)
Shaved 2.5 hold 5 seconds
Shaved 1 hold 10 seconds

Stretching and lacrosse ball.


http://www.youtube.com/watch?v=IYHmjuT2cG8

Week 70
Day 1 - 1/23/12
Low Bar Squat w/Belt - 1RM: 466 lbs
245 lbs x 3 reps x 1 sets @ 5.5 RPE - 53% of 1RM
285 lbs x 3 reps x 1 sets @ 6 RPE - 61% of 1RM
320 lbs x 3 reps x 1 sets @ 6.5 RPE - 69% of 1RM
355 lbs x 3 reps x 1 sets @ 7.5 RPE - 76% of 1RM
385 lbs x 3 reps x 1 sets @ 8 RPE - 83% of 1RM
410 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM
385 lbs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM

3 ct Pause Bench - 1RM: 259 lbs
135 lbs x 4 reps x 1 sets @ 5 RPE - 52% of 1RM
165 lbs x 4 reps x 1 sets @ 5.5 RPE - 64% of 1RM
185 lbs x 4 reps x 1 sets @ 6.5 RPE - 71% of 1RM
200 lbs x 4 reps x 1 sets @ 7.5 RPE - 77% of 1RM
215 lbs X 4 reps x 1 sets @ 9.5 RPE - 83% of 1RM
202.5 lbs x 4 reps x 1 sets @ 8.5 RPE - 78% of 1RM
202.5 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

DB Extensions - 1RM: 45 lbs
28 lbs x 8 reps x 1 sets @ 7.5 RPE - 62% of 1RM
28 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
28 lbs x 8 reps x 1 sets @ 8.5 RPE - 62% of 1RM

Coke
01-24-2012, 09:45 AM
The crazy training frequency alone makes you stand out, few could hang with your scheme.

PermanentBulk
01-26-2012, 11:40 AM
Thanks Coke. It's not easy at times that's for sure.

Deadlifts started off slow, but then I got better as the session went on. 470 was a 9.5 due to not getting in a good start position. I didn't dip down as low as usual. I was fatigued from squats the day before, so I feel my deadlift is about to make a jump.

Bench was a success even though my numbers were horrible. On the fatigue set I really retracted my shoulder blades and it made the biggest difference. I'll see how it goes when I do my comp bench work Thursday.

I'm getting more comfortable with the good mornings, and I might start to slowly increase the weight.

Gi BJJ

Rolled three matches and hit some good submissions and sweeps. Also did some specific training from double unders in the guard.


http://www.youtube.com/watch?v=QRAXmHCI2uc

Week 70

Day 2 - 1/24/11

Deadlift w/Belt - 1RM: 534 lbs

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

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

365 lbs x 3 reps x 1 sets @ 6.5 RPE - 68% of 1RM

405 lbs x 3 reps x 1 sets @ 7.5 RPE - 76% of 1RM

455 lbs x 3 reps x 1 sets @ 8.5 RPE - 85% of 1RM

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

445 lbs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM



2 Board Bench - 1RM: 278 lbs

160 lbs x 4 reps x 1 sets @ 5 RPE - 58% of 1RM

190 lbs x 4 reps x 1 sets @ 6 RPE - 68% of 1RM

215 lbs x 4 reps x 1 sets @ 7 RPE - 77% of 1RM

235 lbs x 4 reps x 1 sets @ 8 RPE - 85% of 1RM

250 lbs x 4 reps x 1 sets @ 9 RPE - 90% of 1RM

235 lbs x 4 reps x 1 sets @ 8.5 RPE - 85% of 1RM



Good Morning - 1RM: 250 lbs

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

160 lbs x 6 reps x 1 sets @ 6.5 RPE - 64% of 1RM

185 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

Coke
01-26-2012, 01:49 PM
Hope you don't mind me asking, but can you give a brief outlook towards your BJJ school of training, the level of instruction and so on, including whether you think it is sort of pricey - obviously you think it is worth it there, at least for the time being.

PermanentBulk
01-27-2012, 10:08 AM
Coke, I'll pm my thoughts later today. Hope they give you the insight you want.

This is day three in a row for me. I was feeling pretty sore this day, so how do I fix this? More SSB work.

SSB Squats went better this week. They really irritated my elbow and bicep tendon though. I think it's due to me pulling the bar down on the way up.

DB Military were really wobbling all over the place. Seems like it should be a good exercise for me.

I cut down on the Extra work to help out my left elbow and shoulder.
Hammer Curl
8 lbx X 2 X 20
Side Lying External Rotation
8 lbs X 2 X 15, 13 lbs X 10, 10.5 lbs X 10


http://www.youtube.com/watch?v=2F0BZhSX-X0

Week 70

Day 3 - 1/25/11

SSB Squat - 1RM: 372 lbs

175 lbs x 6 reps x 1 sets @ 5 RPE - 47% of 1RM

225 lbs x 6 reps x 1 sets @ 6.5 RPE - 61% of 1RM

255 lbs x 6 reps x 1 sets @ 7 RPE - 69% of 1RM

275 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM



DB Military - 1RM: 65 lbs

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

43 lbs x 8 reps x 1 sets @ 8 RPE - 66% of 1RM

43 lbs x 8 reps x 1 sets @ 9 RPE - 66% of 1RM

Coke
01-27-2012, 05:48 PM
Good deal on the DB presses, those appear to be working with some stabilizers to your benefit.

Nice focus with your SSB squats, also props on being so diligent on the bench.

PermanentBulk
01-27-2012, 11:08 PM
Thanks Coke. Seems like the extra work is paying off in the bench. I might actually be going in the right direction there!


This bench setup feels way better, but I need to get better at holding my pauses and holding the weight to get the start command.

Deadlift improved from last week in this exercise and the fatigue set felt the best.

Press went up from last week too.


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

Week 70
Day 4 - 1/26/12
Competition Raw Bench - 1RM: 276 lbs
135 lbs x 5 reps x 1 sets @ 5 RPE - 49% of 1RM
165 lbs x 3 reps x 1 sets @ 5.5 RPE - 60% of 1RM
185 lbs x 3 reps x 1 sets @ 6 RPE - 67% of 1RM
205 lbs x 3 reps x 1 sets @ 7 RPE - 74% of 1RM
220 lbs X 3 reps x 1 sets @ 8 RPE - 80% of 1RM
235 lbs X 3 reps x 1 sets @ 9 RPE - 85% of 1RM
225 lbs X 3 reps x 1 sets @ 9 RPE - 81% of 1RM

1 inch Deficit 3 ct Pause Deadlift - 1RM: 431 lbs
225 lbs x 4 reps x 1 sets @ 5.5 RPE - 52% of 1RM
275 lbs x 4 reps x 1 sets @ 6.5 RPE - 64% of 1RM
315 lbs x 4 reps x 1 sets @ 7.5 RPE - 73% of 1RM
345 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
330 lbs x 4 reps x 1 sets @ 8.5 RPE - 77% of 1RM

Press - 1RM: 182 lbs
100 lbs x 6 reps x 1 sets @ 6 RPE 55% of 1RM
120 lbs x 6 reps x 1 sets @ 7 RPE - 66% of 1RM
135 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
127.5 lbs x 6 reps x 1 sets @ 9 RPE - 70% of 1RM

Coke
01-30-2012, 12:21 PM
Making strides with the shoulder presses, glad to see 'em...wouldn't hurt to try a slightly wider grip for the sake of experimentation.

PermanentBulk
01-31-2012, 06:42 AM
Good idea Coke. I may try bench grip press this week. Thanks!


Pin squats improved from last week. I really like this exercise and I will likely include it in when I need to get stronger out of the bottom. Form feels best when looking down.

Bench did not go how I wanted, but the fatigue set felt great form wise. I feel my form is almost there, just need to keep working it.

Press went up from last week too.


http://www.youtube.com/watch?v=FC7yumQDvgA

Week 70
Day 5 - 1/27/12
Pin Low Bar Squat - 1RM: 431 lbs
225 lbs x 4 reps x 1 sets @ 5 RPE - 52% of 1RM
275 lbs x 4 reps x 1 sets @ 6.5 RPE - 64% of 1RM
305 lbs x 4 reps x 1 sets @ 7 RPE - 71% of 1RM
325 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM
345 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
325 lbs x 4 reps x 1 sets @ 9 RPE - 75% of 1RM

Bench touch and go - 1RM: 271 lbs
145 lbs x 4 reps x 1 sets @ 5 RPE - 54% of 1RM
175 lbs x 4 reps x 1 sets @ 6 RPE - 65% of 1RM
200 lbs x 4 reps x 1 sets @ 7 RPE - 74% of 1RM
220 lbs x 4 reps x 1 sets @ 9 RPE - 81% of 1RM
230 lbs X 4 reps x 1 sets @ 10 RPE - 85% of 1RM
220 lbs X 4 reps x 1 sets @ 9.5 RPE - 81% of 1RM

DB Lunges - 1RM: 108 lbs
45 lbs x 6 reps x 1 sets @ 5 RPE - 42% of 1RM
65 lbs x 6 reps x 1 sets @ 7 RPE - 60% of 1RM
80 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

Coke
01-31-2012, 12:01 PM
Your killer quads are visible and hard at work in the vid...them lunges are no joke either.

PermanentBulk
02-01-2012, 11:40 AM
Thanks Coke! Lunges make me more sore than any other exercise.

Stiff Legged Deadlifts improved from last week. I feel it in the hamstrings, that's for sure.

DB Bench went up too. I had a tight good feeling in my upper body.


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

Week 70

Day 6 - 1/28/12

SLDL - 1RM: 444 lbs

225 lbs x 7 reps x 1 sets @ 5 RPE - 51% of 1RM

275 lbs x 7 reps x 1 sets @ 6 RPE - 62% of 1RM

295 lbs x 7 reps x 1 sets @ 7.5 RPE - 67% of 1RM

315 lbs x 7 reps x 1 sets @ 9 RPE - 71% of 1RM


DB Bench - 1RM: 107 lbs

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

68 lbs x 8 reps x 1 sets @ 8 RPE - 63% of 1RM

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

PermanentBulk
02-01-2012, 07:34 PM
1/29

Foam Roll

The Stick

Internal/External Shoulder Stretching

Thoracic Stretching

Hammer Curls 8 lbs - 3 X 10

Side Lying External Rotation - 2 X 10

Peterson Stepups - 5 board X 2 X 10

PermanentBulk
02-01-2012, 07:56 PM
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

Coke
02-02-2012, 02:24 PM
Nice job bro, stepping up overall!!

PermanentBulk
02-03-2012, 05:12 PM
Thanks Coke! I really want to make a run for the 1422. Squat and deadlift are showing sings of life at times. Bench not so much.

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

Coke
02-06-2012, 12:17 PM
Looking solid dude, including the fight game work, keep finding a way to elevate and raise up.

PermanentBulk
02-07-2012, 06:10 AM
Thanks Coke. I think I'm going to push myself cardio wise when I do go to BJJ now.


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

Coke
02-07-2012, 12:56 PM
Doing very well man, moving on strong.

PermanentBulk
02-08-2012, 07:42 AM
Thanks Coke. Trying to keep pushing myself.

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

PermanentBulk
02-08-2012, 08:06 AM
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

PermanentBulk
02-09-2012, 07:54 AM
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

Coke
02-09-2012, 10:40 AM
I think I'm showing a few signs of overtraining/overreaching

You don't say, lol - not surprised if that'd be the case, but I also see where the body will find a way to overcompensate.

The meet is fastly approaching, didn't realize it was just around the corner.

PermanentBulk
02-14-2012, 03:14 PM
Yea, I have seen some improvement over the past few days, but a bit behind on the log updates.

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

Coke
02-15-2012, 05:40 PM
Thought you were MIA for a bit, glad to see the effort.

Turning into a pro with the vids alone, lol - good that you document things this way as you evolve.

PermanentBulk
02-16-2012, 08:11 AM
The vids really help me when I evaluate my lifts and see what I am doing wrong. Thanks for the comments!

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

Brian Hopper
02-16-2012, 10:33 AM
Grappling and powerlifting together are tough, much props bro!!!

PermanentBulk
02-16-2012, 03:43 PM
Thanks Brian! I do keep the grappling to twice a week on most weeks, and it's my cardio so to speak. I appreciate you doing in some positive feedback!

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. Ill 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

Coke
02-17-2012, 02:21 PM
Always nice to try new things out, good deal on giving those wider grips a go on the millies.

PermanentBulk
02-17-2012, 03:27 PM
Thanks for the idea Coke! They seem to give me a nice change of pace.

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

PermanentBulk
02-17-2012, 04:38 PM
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.

PermanentBulk
02-17-2012, 04:53 PM
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

Coke
02-19-2012, 09:47 AM
Glad to see continuous strides being made with both the BJJ and lifting Ed.

PermanentBulk
02-20-2012, 08:32 AM
Thanks Coke. It's fun to keep making any sort of progress and learning.

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

PermanentBulk
02-20-2012, 09:00 AM
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

Coke
02-20-2012, 11:42 AM
You did great at the meet, congrats! - keep reaching for perfection man.

FearFactory
02-20-2012, 11:43 AM
I am impressed.

Your bench is just a strength issue, your form looks solid. Just keep working it and it will come up. Your sticking point appears to be right off the chest...

What has helped me in the last several weeks is heavy DB pressing...really helps me get the weight moving off my chest. You may want to experiment by moving your grip in as well.

PermanentBulk
02-23-2012, 03:43 PM
Thanks Coke and FearFactory. I need to keep hammering the bench and I am trying to go a bit narrower. I'll taper a bit more for my next contest and it should lend itself to much better results.

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

Coke
02-24-2012, 01:44 PM
Way to be resuming things, nice job.

PermanentBulk
02-26-2012, 10:10 AM
Thanks Coke. I'm going to be a little more conservative this time around since I know I cost myself some numbers on the platform.

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

PermanentBulk
02-26-2012, 03:45 PM
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

Coke
02-26-2012, 06:42 PM
Beastly in the vid, you were built to squat dude.

PermanentBulk
02-27-2012, 03:15 PM
Thanks Coke, hoping to take down 500 at the next meet!

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

Coke
02-29-2012, 12:38 PM
Still amazed at the frequency which you do things. The ridiculous output is probably making your weight gains slower but that is not likely a huge concern since you want to maintain as much speed and agility as possible for the fight game while you grow.

PermanentBulk
02-29-2012, 08:37 PM
Coke, I'm trying to make big gains, but I think once I get used to my high frequency high volume template the gains should come rather fast. Plus, it's really fun to push myself like this.

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

FearFactory
02-29-2012, 08:43 PM
Your bench can increase 15-20 lbs with just a form change. You are not supporting the weight with your legs/glutes. If you are unracking the bar and it feels like your upper body is bearing all the weight, you aren't in a good position. From the video, this appears to be the case. You don't need a huge arch, but you definitely need to find the sweet spot so your legs are supporting a lot of the weight. It looks like you are trying to arch with your back...try to think like you are arching from your hips, up through your back. Stretch the shit out of your hip flexors. When you unrack the bar, actively push your legs into the ground...you want to find the point where your ass actually comes off the bench when you unrack the bar...once the bar settles, your ass will be in contact with the bench.

Here is an older vid but I still bench the same. When I found out what it feels like to support the weight with my legs, my bench jumped about 25 lbs.


http://www.youtube.com/watch?v=h5feOK7I7w0&list=UUwzyA8wSC8YEVRo0JpQ1_nQ&index=37&feature=plcp

PermanentBulk
03-01-2012, 03:45 PM
Thanks Fear Factory. Usually my form is a bit better than that video, but i will try and work on what you mentioned in today's benching session.

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

PermanentBulk
03-01-2012, 04:49 PM
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.

http://img210.imageshack.us/img210/5522/squatstickingpoint21812.png

Coke
03-02-2012, 10:13 AM
Damn, really dialed in with the analysis which is great...like hearing about the spar session too.

PermanentBulk
03-02-2012, 02:44 PM
Thanks Coke. I feel the analysis really helps keep my training on target and keeps me working smart.

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

Coke
03-02-2012, 08:46 PM
A little method to the madness I see, lol - can't beat that...nice work!

PermanentBulk
03-05-2012, 04:21 PM
Ha, I'd like to think there is a lot of method to the madness. It hasn't always worked out but I'm always trying to pinpoint my weaknesses and work on them.

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

Coke
03-06-2012, 10:57 AM
Good job throughout. Where are you feeling those GMs?

PermanentBulk
03-06-2012, 03:06 PM
Coke, when I do the strict GM's I feel it in the low back since I have such a long lever arm. Thanks for dropping in!

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

PermanentBulk
03-07-2012, 02:44 PM
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

Coke
03-07-2012, 07:47 PM
Always like what I see in here, focus is ever stellar!

PermanentBulk
03-08-2012, 03:56 PM
Thanks for dropping in. The squat seems to benefit the most from the high frequency so far.

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

Coke
03-09-2012, 09:58 PM
Wow man, quite deliberate with those lunges.

PermanentBulk
03-13-2012, 02:32 PM
I'm not a fan of lunges! Thanks for stopping in Coke.

Getting the feel for the snatch grip deadlifts. I did these with the wider stance and I'm still not sold on it. I'll see how my next deadlift session goes.

Ab Wheel paused

2 X 10

Gi BJJ

Some grappling and it was a good time.


http://www.youtube.com/watch?v=1CPU9jX2hZQ

Week 75

Day 6 - 3/3/12

Snatch Grip Deadlift - 1RM: 431 lbs

225 lbs x 6 reps x 1 sets @ 5.5 RPE - 52% of 1RM

275 lbs x 6 reps x 1 sets @ 7 RPE - 64% of 1RM

305 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 @ 6.5 RPE - 54% of 1RM

35.5 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

165 lbs x 8 reps x 1 sets @ 7 RPE - 61% of 1RM

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

PermanentBulk
03-13-2012, 02:35 PM
3/7

Foam Roll

The Stick

Lacrosse Ball

Stretching

Hip Flexor Tight

Shoulder Tight

PermanentBulk
03-13-2012, 03:12 PM
It still took me a bit to get used the weight releasers. The second rep after the weight releasers felt easy on the way down. Interesting experience to say the least.

Overshot a bit on the pin bench, but it was due more to form than lack of strength.

It really feels like my close grip really slows up towards the top, but it doesn't look it too much on video.


http://www.youtube.com/watch?v=suG56GpF0vk

Week 76

Day 1 - 3/5/12

Low Bar Squat w/belt +80wr - 1RM: 411 lbs

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

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

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

275 lbs x 2 reps x 1 sets @ 6 RPE - 67% of 1RM

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

345 lbs x 2 reps x 1 sets @ 8 RPE - 84% of 1RM

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

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

350 lbs x 2 reps x 1 sets @ 9 RPE - 85% of 1RM

Pin Bench Low - 1RM: 284 lbs

145 lbs x 3 reps x 1 sets @ 5 RPE - 53% of 1RM

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

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

220 lbs x 3 reps x 1 sets @ 7.5 RPE - 81% of 1RM

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

225 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM

225 lbs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM

Close Grip Bench - 1RM: 227 lbs

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

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

165 lbs x 5 reps x 1 sets @ 9 RPE - 73% of 1RM

FearFactory
03-13-2012, 03:38 PM
Very nice squatting!

Coke
03-14-2012, 01:06 PM
Great squats with heavy weight as usual...looking fine overall, making it happen.