Robert's Log of Flailing

[Jumrobe]

Had to go with a new username. Logged over at "that other site" under Mosin Warrior. I'll just pick up the logging from today.

Stats:
M
Age: 27
Height: 6'
Weight: 235

Current PRs:
Squat: 440
Bench: 250
Deadlift: 515

[Jumrobe]

B5, W3, D3:

Speed DL:
210x5
210x5
210x5
210x5

High Bar CAT Squat:
240x5
240x5
240x5
240x5

BSS:
20x10
20x10
20x10

Press:
135x5 @8
135x5 @8
135x5 @8
135x5 @8

DB Side Laterals w/ Iso Hold:
8x12
8x12
8x12
8x12

Leg Extension:
x20
x20
x20
x20

High Plank:
4 sets of 1 minute:

Cardio:
85 RPM in gear 9 until 350 kcal

Notes: Solid day. Descent was a little too fast on the CAT squats (supposed to do 3-1-X tempo, did more of 2.5-1-X)

[chromoly]

What is a CAT squat?

[Jumrobe]

What is a CAT squat?

CAT is Compensatory Acceleration Training. The goal is to move the bar as fast as possible throughout the entire range of motion. Not the same thing as "speed work."

This https://www.youtube.com/watch?v=6tjbCUcCRm4 does a good job of explaining it.


B5, W3, D4:

Deadlift:
360x4
360x4
360x4
360x4

CGBP:
160x7
160x7
160x7
160x7

Front Squats (Satan Squats):
185x5
205x5
195x5
195x5
195x5

Dimel DL:
240x10
240x10
240x10

Dead Stop Rows:
85x8
85x8
85x8
85x8

Neutral Lat Pulldowns:
90x15
90x15
90x15
90x15

Reverse Hyper:
x12
x12
x12
x12

Notes: Solid day. Deadlifts, bench and FS were all below @6.

[chromoly]

Thanks. When I Googled "cat squats" obviously this show up:
,
which I knew was probably not what you were referring to.

Seems like an interesting thing, CAT methodology. I'll have to look more at it. I feel like I try to do that already with my low percentage squats.

[Jumrobe]

Thanks. When I Googled "cat squats" obviously this show up:
,
which I knew was probably not what you were referring to.

Seems like an interesting thing, CAT methodology. I'll have to look more at it. I feel like I try to do that already with my low percentage squats.

I'll be curious to see how the CAT squats work. I can say, I definitely feel it in my quads afterwards, despite only having 55% of my max on the bar. Part of why they are programmed is to try and rewire my movement pattern out of the hole. I have a tendency for my hips to shoot back and up without moving the bar and it's holding back my top end strength.

[chromoly]

Part of why they are programmed is to try and rewire my movement pattern out of the hole. I have a tendency for my hips to shoot back and up without moving the bar and it's holding back my top end strength.

I have the same tendency. For me, I use pause squats, high bar, and front squats to help with that. I hear that pin squats will help with that issue also.

[Jumrobe]

B5, W4, D1:

Beltless High Bar:
295x5
295x5
295x10 @8

Edit: can figure out how to post the vid.

Paused Bench:
175x6
175x6
175x6
175x6
175x6
175x6

Split Squat:
20x10
20x10
20x10
20x10

Decline DB Bench:
70x10
70x10
70x10
70x10

Tempo Leg Press:
100x20
100x20
100x20

LTE:
70x12
70x12
70x12
70x12

Notes: Solid day. The AMRAP on the squats kinda killed me. My legs had more to give, but my lungs did not.

Edit Edit: The squat AMRAP puts my beltless high bar e1RM at 410 which would be HUGE since I get 8% from my belt and can squat 8-10% more low bar than high bar.

[Jumrobe]

B5, W4, D2:

Beltless DL:
350x5
350x5
350x5
350x5

Spoto Press:
170x4
170x4
170x4
170x4
170x4

Assited Pullups:
80x10
80x10
80x10
80x10

Lying Hamstring Curls:
100x8
100x8
100x8
100x8

Seated Cable Rows:
P10x12
P10x12
P10x12
P10x12

Face Pulls:
20x20
20x20
20x20
20x20

Notes: Solid day.

[Jumrobe]

B5, W4, ,D3:

Speed DL:
210x5
210x5
210x5
210x5

CAT High Bar Squat:
240x5
240x5
240x5
240x5
240x5

BSS:
20x10
20x10
20x10

Press:
125x5 @8
125x5 @8
125x5 @8
125x5 @8

Lateral Raises with Iso Hold:
8x12
8x12
8x12
8x12

Leg Extensions:
x20
x20
x20
x20

High Plank
4 sets of 1 minute

Cardio: 85 RPM in gear 9 until 350 kcal

[Jumrobe]

From 9/22:

B5, W4, D4

Deadlift:
370x5 @7
370x5 @7
370x5 @7
370x5 @7

CGBP:
160x8
160x8
160x8
160x8

Dimel DL:
255x10
255x10
255x10

DB Deadstop Row:
85x8
85x8
85x8
85x8

Lat Pulldowns:
90x15
90x15
90x15
90x15

Reverse Hyper:
x12
x12
x12
x12

Notes: Solid day.

[Jumrobe]

B6, W1, D1:

Squat:
310x1
310x1
310x1
310x1
310x1
310x1

Paused Bench:
160x5
160x5
160x5
160x5
160x5

Close Stance Leg Press:
100x15
100x15
100x15
100x15

Incline Bench:
135x8
135x8
135x8
135x8

DB Step Ups:
25x2, stopped due to hip pain

Leg Lifts:
x2, stopped due to hip pain

Notes: Squats were supposed to be 4x6, but the hip pain wasn't allowing anything other than singles. Spoke to coach and I'll be taking off squats and anything else that pisses off my hip flexor for the next week or so.

[Jumrobe]

B6, W1, D2:

Sumo:
385x1
385x1
385x1
385x1
385x1
385x1
385x1

CGBP:
155x6
155x6
155x6
155x6

Lat Pulldowns:
120x10
120x10
120x10
120x10

T Bar Rows:
135x6
135x6
136x5
136x5

Lying Hamstring Curls:
100x6
110x6
110x6
110x6
110x6

Band Good Mornings:
x15
x15
x15
x15

BB Bicep Curls:
100 reps in 7 sets

[Jumrobe]

B6, W1, D3:

Paused Narrow Stance Squat: (not programmed, just testing a theory)
275x1
295x1
315x1
315x1

Floor Press:
175x4 @7
175x4 @7
175x4 @7
175x4 @7
175x4 @7

DB Single Arm Press:
45x7
45x7
45x7
45x7

DB Side Lateral W/ Iso Hold:
12x10
12x10
12x10
12x10

Knee Wrap Pull Aparts:
x15
x15
x15
x15

Incline DB Chest Flys:
25x12
25x12
25x12

Walking Lunges:
80 total reps, 40 per leg

Cardio:
5 minutes warm up, 8 rounds of 30/60 HIIT, 15 minutes MISS

Notes: Was supposed to take off squatting, but I wanted to see how the hip was doing. Still hurts a bit, but better. Definitely would have been problematic to try and do 3x8 at 295 beltless.

I think I might move my stance in significantly since it would cut down on the day-to-day hip pain I have from the wider stance. It would be a fairly big step back in terms of bar load (15-20%), but long term might be a good choice since the narrower stance forces me to use my legs to move the bar and doesn't pound my hips as bad. Also, with the narrower stance, I don't have the leverage to GM the bar, I can either move it with my legs or I miss.

[Jumrobe]

B6, W1, D4:

Sumo:
360x6 @6
360x6 @6
360x6 @6
360x6 @6

Paused Bench:
185x3 @6
185x3 @6
185x3 @6
185x3 @6
185x3 @6

Assisted Chins:
60x10
60x10
80x10
80x10

DB Deadstop Rows:
80x10
80x10
80x10
80x10

Single Leg BW Hip Thrust:
x10
x10
x10
x10

High Plank:
4 x 1 minute

Cardio: 20 minutes at 85 RPM in gear 9

[Jumrobe]

B6, W2, D1:

Squat: testing the hip and new stance
320x1
320x1
320x1
320x1

Paused Bench:
170x5
170x5
170x5
170x5
170x5

Narrow Stance Leg Press:
100x15
100x15
100x15
100x15 (up weight next week)

Incline BB Press:
135x8
135x8
135x8
135x8 (increase next week)

Skipped: step ups and leg lifts due to hip flexor.

Notes: Bleh. Hard to find motivation when the one lift I want to train can't be trained due to a stupid injury that occurred with 55%.

Oh well. Dont have any other option but to heal up and get to work on getting stronger with the narrower stance.

[Jumrobe]

B6, W2, D2:

Sumo: on the minute
385x1
385x1
385x1
385x1
385x1
385x1
385x1
385x1

CGBP:
155x6
155x6
155x6
155x6

Lat Pulldowns:
120x10
120x10
120x10
120x10

T Bar Rows:
135x6
135x6
135x6
135x6

Lying Hamstring Curls:
110x6
110x6
110x6
110x6
110x6

Band Goodmornings:
x15
x15
x15
x15

Bicep Curs:
100 reps with the bar broken into 30, 15, 15, 20, 20

Cardio:
20 minutes at 85 RPM in gear 9

Notes: Solid day. Sumo felt even better than last week.

[Jumrobe]

B6, W2, D3:

Squats: skipped due to hip

Floor Press:
180x4 @6.5
180x4 @6.5
185x4 @7
185x4 @7
195x4 @7.5 (start here next week)

Single Arm DB Press:
45x7
45x7
45x7
45x7

DB Side Lateral W/ Iso Hold:
10x10
10x10
10x10
10x10

Knee Wrap Pull Aparts:
x15
x15
x15
x15

Incline DB Chest Flys:
25x12
25x12
25x12

BW Walking Lunges:
80 total reps

Cardio:
5 minutes warm up
8 rounds of :30/:60 intervals
15 minutes at 75 RPM in gear 9

Notes: Solid day. Hip felt fine, but decided to not even test it after talking with my coach because it felt fine on Monday too, but had pain kicking in at 275.

[Jumrobe]

From 10/7:

B6, W2, D4:

Sumo:
360x5
360x5
360x5
360x5
360x5

Bench:
185x3 @7
185x3 @7
185x3 @7
185x3 @7
185x3 @7
185x3 @7

Assited Chins:
60x10
60x10
60x10
80x10 (lats are fried)

Dead Stop Rows:
80x10
80x10
80x10
80x10

Notes: Solid day. Had to skip some assitance work due to time. Sumo felt awesome.

[Jumrobe]

B6, W3, D1:

Rehab Squat:
190x6
190x6
190x6
190x6
190x6

Paused Bench:
175x5 @7
175x5 @7
175x5 @7
175x5 @7
175x5 @7

Narrow Leg Press:
100x15
100x15
100x15
100x15

Incline:
135x8
145x8
145x8
145x8

Notes: Skipped step ups and leg lifts due to the hip. The hip had minor pain on the squats. The pain was very dull and did not get worse as I did more sets/reps so I think its okay to start building back from here.