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acorn

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20 minutes ago, acorn said:

Thanks, I might get a little but not much if any at max weight. Lower weights though I can tilt the piss out of it.

Thanks! Sorry for all the questions, but what width is it?

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Just now, Mike Rinderle said:

Thanks! Sorry for all the questions, but what width is it?

No worries on the questions. the bar is a 2" wide by 5" tall profile. If it was 2x4 tilt would be more of a factor at max weight.

- Aaron

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Trained last night at the gym. Squats the back wasn't feeling super solid so I cut it short on 2nd to the last set. Bench went well and saw a little improvement on grippers even though they didn't feel very strong. Snapped a selfie after the forearm work too. hahaha

2/27/2019

Squats (Axle Bar)

4x bar, 5x 124#, 5x 154#, 3x 191#, 5x 224#, 5x 252#, 4x 284#

Bench

5x 135#, 5x 170#, 3x205#, 5x 225#, 5x 255#, 8x 290# (first 7 were paused)

1 Arm Bent Over Rows (with Barbell)

5x 155/arm

Lying Tricep Extensions (past head)

10x 155#

Grippers

LH - #T x 10

RH - #Tx10, #1.5 x 5, 134# x 3, 149# x 5, 169# x 1 (20mm BS), 176# x almost 2 (missed 2nd by a hair) - 20mm Block Set

Grip work on prototype

KB snatch - 1x 48KG - RH

Therabar rehab - Tyler Twist 2x 15r per arm

Therabar Radial and Ulnar Deviation work, as well as pronation and supination

https://www.instagram.com/p/BuaV5ScAKXp/?utm_source=ig_web_copy_link

Edited by acorn
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Dang. Looks like you photoshopped a leg where your arm goes. 

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7 minutes ago, EricMilfeld said:

Dang. Looks like you photoshopped a leg where your arm goes. 

I know. No photoshop though. Drumstick anyone? BW last night at the gym was 288#. I measured the bicep and forearm this morning out of curiosity. Bicep was 19", Forearm with arm straight, cold and wrist bent was 15 1/2". I think that is the biggest cold measurement of my forearm that I can remember.

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Strong!

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2 hours ago, EricMilfeld said:

Strong!

Thank you. I'm working on getting back there.

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Training from Saturday. Saxon bar not where I was hoping but new coating a bit better. Just gotta get it seasoned now. Had a nice overhead press at the end of the workout as well and hit my goal on that exercise for the year. Vid posted above. Changed up the pinch training a bit too, to add some more fun into the workout. Left elbow still giving me some trouble and I have scaled back auxiliary work on that side.

3/2/2019

KB swings superset with KB snatches 24kg - 5x sw -> 5x snatch 

Saxon bar pinch DL - 5x 120#, 5x 141#, 5x 141#, 3x 191#, 2x 221#, 2x 221#, 1 1/2 rep x 241#, 2x 241#, 2x 221#

Inch Handle DL - 2x 100#, 2x 144#, 1x 164#, 1x 164#, 1x 144# ~ 5sec hold, 1x 144# ~ 5 sec

48mm pinch block sled drag (Rogue Sled on astroturf) - 90# in plates Plus training partner Steve riding on sled - Down and back, maybe 20yards each way.

Hub lift - CTS hub solid mount to plate stack. Attempt at 2x 45# plates with hub bolted through middle. About 95#. Broke off ground.

Standing Overhead Press - 5x 135#, 3x 185#, 1x 205#, 1x 225#

Therabar tennis elbow rehab work and stretching.

- Aaron

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Trained last night at the gym. Warmups on squats something felt weird with left leg. Sartorius muscle maybe? Didn't feel pulled but just didn't feel good squatting down with even light weight so I cut those short. I guess I need to do a bunch of rollering and stretching. Everything else went ok. Skipped grippers on LH as elbow hurt even with Trainer. Tried doing my rows with 2" DB this time instead of full size Oly barbell. The 2" handle made it much harder. Didn't even get a single LH due to elbow when picking it. Vid of RH on that at bottom of the post. Also one of the local guys @benjaminBoy joined me for the training session and that was cool. Little bit of tenderness in Left Pec after the workout too so I worked the area with softball and stretched. I think I had a pec tear in that area about 8 yrs ago so watching real close on my bench technique to make sure I am not flaring elbows or going too wide.

3/6/2019

Squats - 5x 135#, 5x185# 

Bench

6x 135# (Close Grip), 5x 155#, 5x 185#, 3x 225#, 3x 240#, 3x 275#, 6x 305# (first 4 paused)

2" handle DB bent over rows - LH 0x 160#, RH 4x 160#

Lying Tricep Extension past head - 10x 155#

Grippers

LH - #t x3

RH - 10x #T, 5x #1.5, 3x #2, 3x 134#, 5x 149#, 1x 169# 20mm BS, 1x 176# 20mm BS, 185# miss by hair with 20mm BS

Grip work on prototype

Thera Bar work 

Tyler Twist - 2x 15r per arm

Radial and ulnar deviation x 15r

Band work for rotator cuffs 3 ways circuit x2

Stretching and work on the pec and shoulders with softball.

https://www.instagram.com/p/BusXkiMgcVZ

 

 

 

Edited by acorn
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8 hours ago, Tommy J. said:

If your reps are accurate with a bench calculator, this set represents a 367lb 1rm.

that is awesome!

Thanks, I got 365 about 6 weeks ago but it was touch and go. I'm alot closer to getting that paused now I think, if not able to now. Touch and go I think 385 might go now as I could probably add a couple reps to that 305x6 if I wasn't pausing at all. Happy with the progress and trying to not get injured.

- Aaron

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Trained on Saturday. Left elbow still bugging me. Did some testing as well. The sled pull nearly had my heart come out my mouth after that. I paced off the pull area and it is 20yrds one way.

3/9/2019

KB Swings right into snatches - 24KG x 10 swings -> 10 snatches each arm

Saxon bar Pinch DL - 6x 130#, 6x 130#, 3x 181#, 3x 201#, 3x 221#, 3x 241#, 1x 261#, 0x 271# ( about 8")

Inch handle work RH only - 2x 100#, 2x 122#, 2x 144#, 1x 164#, 0x 174#, 1x 169#

2" DB handle - 0x 210# ( about 4")

Standing Overhead Press - 6x 185#

48mm pinch block sled drag - 270# x 20yrds, push 10yrds, pinch pull 10yrds

Sore today.

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Trained last night. I think I may have dinged my middle finger right hand some as there is some swelling and can't quite bend enough to touch tip to palm. I think it will be ok by contest time if I don't make it any worse though.Didn't feel a pop or anything but I went kinda heavy with the prototype and it is probably related to that. Iced this morning. I didn't push too hard on bench last night either. Had some tenderness in the left pec near the shoulder and attachment area for the last few days. I had a small tear in that area probably 10yrs ago. Also some tenderness in front of left shoulder, probably rotator cuff muscle and still with the left Elbow and irritated Sartorius muscle on left leg so I skipped squats. So I didn't push for hard reps in my 1+ final Bench set. Whole damn left side having issues for some reason. Time to dial stuff back I guess before a major injury comes and work the rehab. After workout last night I did light band rotator cuff work and rollered the pec, shoulder, forearm and elbow with a baseball. Those are not feeling too bad today. Attached is vid of the Top Bench set and a sled drag from weekend before last.

3/13/2019

BW 286#

KB Swings into snatches - 36Kg

LH 5x Swings -> 2 snatches

RH 5x Swings -> 2 snatches -> 3 presses

Bench

5x 135#, 5x 135#, 5x 175#, 3x 205#, 5x 255#, 3x 290#, 4x 325# (first 2 paused)

Grippers RH only

10x #T, 5x #1.5, 4x #2, 4x 134#, 3x 149#, 1x 165#, 1x 176# (20mm)

Lying Tricep Extension

10x 160#

Grip work on Prototype

1H Bent over Barbell Rows LH only - 5x 160# (this hurt elbow)

2in DB Bent over Rows - RH only - 5x 160#

More work on Prototype

Band Rotator cuff work

Rollering and stretching

https://photos.google.com/share/AF1QipPe9Fe5-mwz-z72_zTNwPyFznupjLRPe4LySDV4o9Lh-ENcqcWYVomLcujE9LUSKw?key=S29vYWJBb3JTem43ZW9ENTZfQnJQNmQ4eHhiWlZn

 

 

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Strong benching buddy! Heal up though eh.

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8 minutes ago, Shoggoth said:

Strong benching buddy! Heal up though eh.

Thank you. Getting old sucks.

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9 minutes ago, acorn said:

Thank you. Getting old sucks.

Yes it does. I wish I knew what I do now at 17-18.

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46 minutes ago, Shoggoth said:

Yes it does. I wish I knew what I do now at 17-18.

For sure.

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14 minutes ago, acorn said:

For sure.

Even at 30 would be nice. 

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Took it easy at the gym on Saturday and skipped grip work due to issue with middle finger on right hand and elbow issue on left arm. Just did a little overhead press as that didn't hurt. That and pulled a bunch of weeds in front and back yard for a few hours. Did a little pinching with new implement on Sunday to test it. RH only, Tried LH and elbow sang.

3/16/2019

Standing Overhead Press

5x 135#, 5x 135#, 3x 175#, 3x 175#

3/17/2019

Saxon Pivot top - 1H pinch

5x 1r x 80#

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16 hours ago, Hopefully said:

 

Have you tried any sandbucket work? That has done wonders for me in the past with tendonitis and pretty bad forearm splints. 

No, I haven't. I have tried a great many things though. What I probably need most is to rest it and get some consistent deep tissue massage and work on it. Maybe some cryo and cold laser treatment too. I don't think it is just tendonitis, I think there may be some something going on in the joint too. 

- Aaron

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Well I mostly went light last night. Did pretty good until someone started asking me about the grippers I had laid out. The guy was aware of how hard grippers are and I think might have peed himself a little when I closed a #3.5 for him. He actually videoed it and put it up on instagram hahaha 

3/20/2019 BW - 289#

Squats - 5x bar, 5x 135#, 10x 185#

Bench - 5x bar, 5x 135#, 5x 175#, 5x 205#

Grippers - RH only

#Tx 10, 8x #1.5, 5x #2, 5x 134#, 5x 149#, 1x 149# (20mm BS), 1x 169# (20mm BS), 1x 149# (20mm BS)

Saxon Pivot Top (1H and 2H)

1HP LH - 1x 75#, RH - 2x 75#, 3x 2r x 85#, 2x 95#, 2x2x 100#, 2x 1r x 110#, 0x 115# (did not lock out)

2HP - 3x 175#, 3x 210#, 3x210#, 1x 235#, 3x 235#

Grip work on Prototype

DB Rows - RH only 2.4" handle Inch loadable - 5x 120#

Therabar Tyler Twist elbow rehab. 2x 12r

Ice water soak both arms

 

Edited by acorn
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