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acorn

Hit the gym and trained last night.

12/13/2018

Treadmill 10min

Close Grip Bench - 8x 135#, 6x 225#

Bench - 3x 285# paused, 3x 285# paused, 4x 285#

Squats - 5x 135#, 10x 225#

Standing Behind Neck Overhead Press - 8x 135# (dead stop on shoulders)

Straight Bar Curls - 10x 135#

Grip work on new prototype

- Aaron

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acorn

Training last night. 

12/19/2018

Gym 

Treadmill - 10min

Squats (Explosive) - 8x 135#, 3x 185#, 3x 225#, 3x 275#

Close grip Bench - 8x 135#, 6x 225#

Bench Press (CAT style) - 3x 225#, 2x 275#, 2x 295#, 1x 315#, 3x 275# (Paused - CAT). 3x 275# (Paused CAT), 5x 275# (first 3 paused)

Standing Behind Neck Press - 10x 135#

Home

Saxon Bar Pinch DL

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

Grip work on new prototype

Therabar Tennis elbow rehab/prehab - 12x / arm

Golf ball rolling of forearm knots.

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Tommy J.
On 12/20/2018 at 11:18 AM, acorn said:

Training last night. 

12/19/2018

Gym 

Treadmill - 10min

Squats (Explosive) - 8x 135#, 3x 185#, 3x 225#, 3x 275#

Close grip Bench - 8x 135#, 6x 225#

Bench Press (CAT style) - 3x 225#, 2x 275#, 2x 295#, 1x 315#, 3x 275# (Paused - CAT). 3x 275# (Paused CAT), 5x 275# (first 3 paused)

Standing Behind Neck Press - 10x 135#

Home

Saxon Bar Pinch DL

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

Grip work on new prototype

Therabar Tennis elbow rehab/prehab - 12x / arm

Golf ball rolling of forearm knots.

Damn!

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acorn

Got a chance to train yesterday after all the xmas eating the day before. Had a pretty good session though I was pretty wiped before I even started grip work and had to push a little to get through that.

12/26/2018

Treadmill 11 min

Squats - 5x 135, 3x 185, 3x 225, 5x 295#

Close grip bench - 5x 135, 8x 225#

Bench Press - 3x 225, 3x 275, 2x 295, 3x315#, 3x 275 (CAT style - paused ), 3x 275 (CAT style - paused)

Standing Overhead Press - 5x 135, 5x 185#

Grippers #T x 10, #1.5x 5

LH #2x 3, 134# x 3

Saxon bar pinch DL - 3x 130, 3x 196, 1x 218, 1x 218, 1x 242, 1x 253

Grip work on new prototype 

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acorn

Training from last night. Its my 10th workout involving bench, etc since I started back in October. Pretty happy with how things are progressing and feeling stronger each workout. Fighting a little bit of tennis elbow left side and need to get more consistent with therabar to clear that up. Grippers went well despite not having really trained them since Gripmas about a month ago. Work with the new prototype that I hoped would have good gripper crossover is working as expected. Sore today.

1/2/2019

Treadmill 13min

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

Bench Press - 3x 275#, 2x 295#, 3x 325#, 3x 225# ( Paused, CAT style)

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

Standing Behind Neck Press - 5x 135#

Standing Overhead Press in front - 4x 195#

Grippers - #T x10, #1.5x 5

LH #2 x 3, 134# #2.5 x 3, Filed #2 OC 6sec, 6sec

RH 134# #2.5 x3, 149# #3 x 3, 165# adj BBE x 5 (last one with 3sec OC)

Grip work on new Prototype

Band extensor work - 3 sets

Sledge levers for reps - front and rear

 - Aaron

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anwnate
9 minutes ago, acorn said:

 

Grip work on new Prototype...

 - Aaron

Dun dun dunnnnn!

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Andrew P
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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WestSlope
Posted (edited)

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?

Edited by WestSlope

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acorn
1 hour ago, Andrew P said:

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

Indeed!

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acorn
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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Mike Rinderle
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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Shoggoth
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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acorn
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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Shoggoth
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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Mike Rinderle
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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Shoggoth
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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Bornintothe

Cool stuff Aaron! I gotta check out Josh Bryant.

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acorn

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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acorn

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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anwnate

2x176...don’t call it a comeback!!!

;)

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acorn
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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acorn

Still quite sore from Weds., pretty much everywhere.

Last night.

1/10/2019

Therabar Tennis elbow rehab - 12x / arm

Extensors

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acorn

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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Mike Rinderle
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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acorn

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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