Andrew P Posted January 3, 2019 Share Posted January 3, 2019 46 minutes ago, anwnate said: Dun dun dunnnnn! Aaron could do ALL his grip work every night on a secret prototype. 1 Quote Link to comment Share on other sites More sharing options...
acorn Posted January 3, 2019 Author Share Posted January 3, 2019 1 hour ago, Andrew P said: Aaron could do ALL his grip work every night on a secret prototype. Indeed! Quote Link to comment Share on other sites More sharing options...
acorn Posted January 3, 2019 Author Share Posted January 3, 2019 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 Quote Link to comment Share on other sites More sharing options...
Mike Rinderle Posted January 3, 2019 Share Posted January 3, 2019 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! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 3, 2019 Share Posted January 3, 2019 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. Quote Link to comment Share on other sites More sharing options...
acorn Posted January 3, 2019 Author Share Posted January 3, 2019 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. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 3, 2019 Share Posted January 3, 2019 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. 1 Quote Link to comment Share on other sites More sharing options...
Mike Rinderle Posted January 3, 2019 Share Posted January 3, 2019 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. 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted January 3, 2019 Share Posted January 3, 2019 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. 1 Quote Link to comment Share on other sites More sharing options...
Bornintothe Posted January 3, 2019 Share Posted January 3, 2019 Cool stuff Aaron! I gotta check out Josh Bryant. 1 Quote Link to comment Share on other sites More sharing options...
acorn Posted January 7, 2019 Author Share Posted January 7, 2019 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 2 Quote Link to comment Share on other sites More sharing options...
acorn Posted January 10, 2019 Author Share Posted January 10, 2019 (edited) 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 January 10, 2019 by acorn Typo 5 Quote Link to comment Share on other sites More sharing options...
anwnate Posted January 10, 2019 Share Posted January 10, 2019 2x176...don’t call it a comeback!!! 1 Quote Link to comment Share on other sites More sharing options...
acorn Posted January 10, 2019 Author Share Posted January 10, 2019 (edited) 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 January 10, 2019 by acorn Adding details 2 Quote Link to comment Share on other sites More sharing options...
acorn Posted January 11, 2019 Author Share Posted January 11, 2019 Still quite sore from Weds., pretty much everywhere. Last night. 1/10/2019 Therabar Tennis elbow rehab - 12x / arm Extensors Quote Link to comment Share on other sites More sharing options...
acorn Posted January 12, 2019 Author Share Posted January 12, 2019 (edited) 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 January 12, 2019 by acorn Fixed date typo 1 Quote Link to comment Share on other sites More sharing options...
Mike Rinderle Posted January 12, 2019 Share Posted January 12, 2019 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? 1 1 Quote Link to comment Share on other sites More sharing options...
acorn Posted January 16, 2019 Author Share Posted January 16, 2019 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 1 Quote Link to comment Share on other sites More sharing options...
acorn Posted January 17, 2019 Author Share Posted January 17, 2019 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) 1 Quote Link to comment Share on other sites More sharing options...
acorn Posted January 22, 2019 Author Share Posted January 22, 2019 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# Quote Link to comment Share on other sites More sharing options...
acorn Posted January 24, 2019 Author Share Posted January 24, 2019 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# 3 Quote Link to comment Share on other sites More sharing options...
climber511 Posted January 24, 2019 Share Posted January 24, 2019 I love reading your "deload" weight and reps. Makes me feel ..... well ......weak 1 Quote Link to comment Share on other sites More sharing options...
acorn Posted January 31, 2019 Author Share Posted January 31, 2019 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# Quote Link to comment Share on other sites More sharing options...
acorn Posted January 31, 2019 Author Share Posted January 31, 2019 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 1 Quote Link to comment Share on other sites More sharing options...
acorn Posted February 4, 2019 Author Share Posted February 4, 2019 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 2 Quote Link to comment Share on other sites More sharing options...
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