Robert's Log of Flailing
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Robert's Log of Flailing
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
Stats:
M
Age: 27
Height: 6'
Weight: 235
Current PRs:
Squat: 440
Bench: 250
Deadlift: 515
Last edited by Jumrobe on Sun Dec 17, 2017 1:09 pm, edited 1 time in total.
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Re: Robert's Log of Flailing
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)
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)
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Re: Robert's Log of Flailing
What is a CAT squat?
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Re: Robert's Log of Flailing
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."chromoly wrote:What is a CAT squat?
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
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Re: Robert's Log of Flailing
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.
,
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.
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Re: Robert's Log of Flailing
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 wrote: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.
- chromoly
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Re: Robert's Log of Flailing
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 wrote: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.
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Re: Robert's Log of Flailing
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.
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.
Last edited by Jumrobe on Thu Sep 21, 2017 6:26 pm, edited 1 time in total.
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Re: Robert's Log of Flailing
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.
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.
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Re: Robert's Log of Flailing
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
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
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Re: Robert's Log of Flailing
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.
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.
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Re: Robert's Log of Flailing
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.
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.
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Re: Robert's Log of Flailing
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
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
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Re: Robert's Log of Flailing
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.
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.
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Re: Robert's Log of Flailing
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
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
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Re: Robert's Log of Flailing
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.
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.
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Re: Robert's Log of Flailing
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.
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.
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Re: Robert's Log of Flailing
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.
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.
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Re: Robert's Log of Flailing
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.
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.
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Re: Robert's Log of Flailing
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.
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.