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46 minutes ago, anwnate said:

Dun dun dunnnnn!

Aaron could do ALL his grip work every night on a secret prototype. 😂

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1 hour ago, Andrew P said:

Aaron could do ALL his grip work every night on a secret prototype. 😂

Indeed!

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1 hour ago, WestSlope said:

I found a Power magazine bench article by Josh Bryant. Does CAT style = explosive pin press starting 1 to 3" above the chest? Are all the bench sets CAT style or just the drop set?

Josh Bryant popularized it. CAT stands for Compensatory Acceleration Training. Basically meaning submaximal work in a certain percentage range moved as explosively as possible. So when I am using it on Bench for example, I am pausing on chest then pressing as hard and explosively as I can all the way to the top. I'm not doing it off of pins and one does not have to with this style necessarily. So not bouncing or anything. I'm trying to be pretty explosive on all the worksets but actual focus on it with pause only on the dropsets if that makes sense. On the squats last night my top set at 315 the bar was coming off my shoulders at the top I was exploding so hard.

- Aaron

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2 minutes ago, acorn said:

Josh Bryant popularized it. CAT stands for Compensatory Acceleration Training. Basically meaning submaximal work in a certain percentage range moved as explosively as possible. So when I am using it on Bench for example, I am pausing on chest then pressing as hard and explosively as I can all the way to the top. I'm not doing it off of pins and one does not have to with this style necessarily. So not bouncing or anything. I'm trying to be pretty explosive on all the worksets but actual focus on it with pause only on the dropsets if that makes sense. On the squats last night my top set at 315 the bar was coming off my shoulders at the top I was exploding so hard.

- Aaron

Happens to me all the time... with 135!

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3 minutes ago, acorn said:

Josh Bryant popularized it. CAT stands for Compensatory Acceleration Training. Basically meaning submaximal work in a certain percentage range moved as explosively as possible. So when I am using it on Bench for example, I am pausing on chest then pressing as hard and explosively as I can all the way to the top. I'm not doing it off of pins and one does not have to with this style necessarily. So not bouncing or anything. I'm trying to be pretty explosive on all the worksets but actual focus on it with pause only on the dropsets if that makes sense. On the squats last night my top set at 315 the bar was coming off my shoulders at the top I was exploding so hard.

- Aaron

It was also one of the key principles to Fred Hatfield’s training. He’s written quite a bit on it. 

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Just now, Shoggoth said:

It was also one of the key principles to Fred Hatfield’s training. He’s written quite a bit on it. 

Yes that's. I have a few of his books too but its been ages since I looked at them.

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14 minutes ago, acorn said:

Yes that's. I have a few of his books too but its been ages since I looked at them.

I was rereading them last month again. Tons of good stuff from the old guys. 

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Just now, Shoggoth said:

I was rereading them last month again. Tons of good stuff from the old guys. 

Doctor Squat!

I think a lot of info from the old guys is more applicable to us garage grinders.  While they were on some supplements, they weren't taking half of what goes on today.  They trained and dieted much more like a natural.  I can't even relate to some of these guys anymore.  

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4 minutes ago, Mike Rinderle said:

Doctor Squat!

I think a lot of info from the old guys is more applicable to us garage grinders.  While they were on some supplements, they weren't taking half of what goes on today.  They trained and dieted much more like a natural.  I can't even relate to some of these guys anymore.  

Agreed. One of the best guys Aaron turned me on to is Ditillo. Been using Hepburn programming again on my Press since last summer too. 

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1/5/2019

Saxon Pinch DL

5x 130#, 3x 130#, 3x 196#, 3x 196#, 1x 218#, 1x 240#, 1x 240#, 1x 240#, 1x 240, 3x 240#

Inch Handle DL

LH - 142# x 0, x0, x0, x0

RH - 142# x 1, x1, x1, x1, x1

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Had a damn fine workout tonight. Good improvements on everything.

01/09/2019

High incline treadmill 2 min

Squats - 5x 135#, 3x 185#, 3x 225#, 3x 275#, 5x 335#

Close Grip Bench - 7x 135#, 5x 225#

Bench - 3x 275# 2x 295#, 4x 335#, 3x 275# (paused CAT style), 3x 275# ( paused CAT style )

Standing Behind Neck Press - 5x 135#

Standing overhead press to front - 3x 205#

Grippers - #T x 10, #1.5 x 5

LH - #2 x 5, 3x 134#, 3x 149# #3

RH - 5x 134#, 3x 149#, 2x 169#, 2x 176#

Grip work on new prototype 

Therabar tennis elbow rehab - 12x per arm

Extensors

Edited by acorn
Typo
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2x176...don’t call it a comeback!!!

;)

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1 hour ago, anwnate said:

2x176...don’t call it a comeback!!!

;)

Pretty happy about that. Was hoping for 1. Went back through my log books last night and highest I had written down in the last 2 years was 1x 176#. Also the 3x 149# LH looked to be equal to the highest I've written down in the last couple years for that side. The bench I only had 2 planned @ 335 but was hoping for 3x. Still had some in the tank at 3 so went for 4. That was definitely a 4 rep max.

Edited by acorn
Adding details
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Still quite sore from Weds., pretty much everywhere.

Last night.

1/10/2019

Therabar Tennis elbow rehab - 12x / arm

Extensors

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Took the Saxon bar to the gym this morning. Wasn't hooking up particularly well on it during workout though. Hands were too dry I think and I just couldn't get it worked out today and that limited top end work.

1/12/2019

Saxon bar DL

5x 130#, 3x 130 ( high pulls)

3x 182#, 2x 222#, 2x 232#, 2x 242#, 0x 272#, 1x 272#, 0x 272#

3x 1r x 247#, 2x 1r x 252#, 3 1/2 reps x 252#

5x pull ups @ 284 bw

Saxon bar high pulls

4x 182# -> DL 10x 182#

Saxon bar curls

5x 91#

Saxon bar straight arm front raises (new exercise test)

8x 41#

Thera bar tennis elbow exercise 12x

Left elbow tender now.

Edited by acorn
Fixed date typo
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4 minutes ago, acorn said:

Took the Saxon bar to the gym this morning. Wasn't hooking up particularly well on it during workout though. Hands were too dry I think and I just couldn't get it worked out today and that limited top end work.

1/12/2019

Saxon bar DL

5x 130#, 3x 130 ( high pulls)

3x 182#, 2x 222#, 2x 232#, 2x 242#, 0x 272#, 1x 272#, 0x 272#

3x 1r x 247#, 2x 1r x 252#, 3 1/2 reps x 252#

5x pull ups @ 284 bw

Saxon bar high pulls

4x 182# -> DL 10x 182#

Saxon bar curls

5x 91#

Saxon bar straight arm front raises (new exercise test)

8x 41#

Thera bar tennis elbow exercise 12x

Left elbow tender now.

Trade ya my best Saxon workout for your bad one.  Deal buddy?

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Gonna try hard to make this a deload week. So hard. Maybe if I post this here ahead of time I will be more likely to do it?

- Aaron

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Trained last night at the gym and some grip work. Took it easy on the regular gym work as a deload though not too easy on the grip work, just reduced volume on that.

1/16/2019

At Gym:

Squats - 5x 135#, 5x 185#, 8x 225#, 8x 225#

Bench - 8x 135# - Paused, 10x 225# T&G, 8x 225 (brief pauses)

Grip work on new prototype 

Standing Behind Neck Press - 8x 135#

Wrist work

Sledge work for reps - radial and ulnar deviation

________

Back at house

Inch loadable handle @ 142#

LH - broke off ground, x1 - 2sec of controlled hold, x0 

RH - 6sec hold, 6sec hold, 6sec hold  (all had solid control)

 

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Training from Saturday. Deload for pinch

1/19/2019

Saxon Bar DL

5x 131#, 5x 131#, 5x, 131#  5x 181#, 5x 131#

Saxon Bar Pinch Clean and Press

1x 131#

Saxon bar Front raise

8x 41#

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Training from last night. Tested a bit. The 3x365 on squats is the most weight I have squatted since I injured my back in 97'. Highest previous was 335 in 2010 I think though I did get that for 12 at that time. Reps felt solid and controlled last night with more in the tank so very happy with that. Bench I attempted to get 365 for a double and stalled out halfway up on the 2nd rep. Glad I had a spotter as I don't normally use one. Grippers went very well also though my left elbow is still bugging me. Last time I closed my 185 RH was November of 2016 according to my log. Last night I either closed it or missed by a hair. Last time I closed the 156 on my LH was March of 2016 and I got that last night even with the elbow pain so pretty happy with both of those.

1/23/2019

Squats

5x 135#, 3x 225#, 3x 225#, 3x 275#, 3x 315#, 3x 335#, 3x 365# (PR)

Close Grip Bench

8x 135#, 5x 225#

Bench Press

3x 275#, 2x 315#, 2x 335#, 1x 365# (failed 2nd rep)

Grippers - 10x #T, 5x #1.5, 5x #2

LH - 4x 117#, 3x 134#, 2x 149#, 1x 156#

RH - 3x 134#, 3x 149#, 1x 176#, 185# to hair or possible closed

Grip work on New Prototype

DB Hammer curls

LH - 8x 50#

RH - 8x 50#

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I love reading your "deload" weight and reps.  Makes me feel ..... well ......weak :)

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Been slacking a bit on logging. Here is the work from last saturday. 

1/26/2019

Saxon Pinch DL

5x 131#, 5x 131#, 2x 1r x 130# (Clean and Press), 3x 181#, 3x221#, 1x241#,  5x 1r x 252#

Inch Handle 1H DL

LH - 1x 130#, 1x 130#

RH - 1x 130#, 1x 130#, 4x 1r x 150#

Saxon bar pinch front raise 8x 41#

Standing BNP 10x 135#

 

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Last nights work. Sore today.

1/30/2019

Squats - 5x 135#, 5x 185#, 3x 225#, 3x 275#, 3x 315#, 4x 365#

Bench Press (brief paused reps)

6x 135#, 5x 185#, 3x 225#, 5x 255#, 5x 275#, 6x 295# (first 4 paused)

Grippers - 10x #T, 6x #1.5

LH - 5x #2, 4x 134#, 2x 149# #3 (20mm block set reps)

RH 5x #2.5, 5x 149# #3, 2x 169# #3.5 (20mm block set reps)

Lying Tricep Extensions (past head)

10x 135#

1 Arm Bent Over Barbell Row - 5x 135# each hand

Grip work on new Prototype

Band Extensors

Hammer curls

LH - 8x 50# (tennis elbow still hurting like a motha.... on this)

RH - 10x 50#

- Aaron

 

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Training from Saturday

2/2/2019

Saxon Bar Pinch DL

3x3x 130#, 3x 181#, 3x 221#, 3x221#, 3x 241#, 2x 241#, 1x 241#

Saxon bar pinch holds with just the finger and thumb tips

2x 1r x 130#

Saxon Bar straight arm front raises

6x 41#, 6x 51#

Standing Press

10x 135#, 5x 185#

Saxon Bar Curls 4x 90#, 4x 90#

_____

Back at house 

Inch Handle DL

LH - 2x2x 100#, 3x 100#, 3x3x 122#

RH - 2x2x 100#, 3x 100#, 3x 122#, 3x 142#, 2x 162#, 1x 172#, 182# Neg

 

 

 

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