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 ★Poage's Straining Log: Let's Get Ready to RUMble★

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Nathan Poage
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PostSubject: ★Poage's Straining Log: Let's Get Ready to RUMble★   Fri Nov 29, 2013 9:18 pm

1st

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Fri Nov 29, 2013 9:33 pm

Ten weeks out from RUM VII.  Just wrapped up what was essentially a six week long accumulation GPP phase that emphasized OH pressing, snatch grip pulling, and front squats as seen myah:





Training going forward will be auto-regulated but essentially conjugate-sequenced training and roughly follow this chart, seen myah:

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Fri Nov 29, 2013 9:35 pm

November 29 2013 8:28 PM
1 Squat
225 lbs x 3 reps
225 lbs x 3 reps
275 lbs x 3 reps
275 lbs x 3 reps
315 lbs x 1 reps
315 lbs x 1 reps
365 lbs x 1 reps
365 lbs x 1 reps
385 lbs x 1 reps
385 lbs x 1 reps
405 lbs x 1 reps
405 lbs x 1 reps
1st set hb 2nd set lb


Much better than Wednesday

2 Speed Squat
245 lbs x 5 reps
245 lbs x 5 reps
245 lbs x 5 reps
245 lbs x 5 reps
245 lbs x 5 reps
245 lbs x 5 reps
245 lbs x 5 reps
5 hb 2 lb


Much better RFD

3 Paused High-bar Squat
225 lbs x 4 reps
225 lbs x 4 reps
225 lbs x 4 reps
225 lbs x 4 reps
225 lbs x 4 reps
1:5:0

4 Pendlay Row
155 lbs x 6 reps
155 lbs x 6 reps
155 lbs x 6 reps
SG

Workout notes:
motor patterns, i can has them again. A little sloppy but a much better squat session.


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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Fri Nov 29, 2013 9:40 pm

First Viewer!

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Fri Nov 29, 2013 10:51 pm

Alright, in an attempt to not just squat seven days a week, here's a rough template of what my training days will look like.  They won't necessarily be in this order if I find something else works better, but I need to be adamant I will get those two bench days in per week instead of skipping over them in favor of something else.



*Liver recomp may end up being an extra fun day

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Fri Nov 29, 2013 10:58 pm

I like Wednesdays

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Fri Nov 29, 2013 11:05 pm

That might not even be a Wednesday, I just need to do all the days before I repeat them.

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Fri Nov 29, 2013 11:06 pm

might i also add that I am a huge fan of day 5

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Sat Nov 30, 2013 12:21 am

Repped for thread title.


Nathan Poage wrote:

Training going forward will be auto-regulated but essentially conjugate-sequenced training and roughly follow this chart, seen myah:
I like how you accurately charted your benching on this.

Nathan Poage wrote:
Alright, in an attempt to not just squat seven days a week, here's a rough template of what my training days will look like.  They won't necessarily be in this order if I find something else works better, but I need to be adamant I will get those two bench days in per week instead of skipping over them in favor of something else.



*Liver recomp may end up being an extra fun day
DM=?

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Mon Dec 02, 2013 11:37 am

DM=dynamic method??
CAT=compensatory acceleration training??

If so wondering why you think about it like this. I figured CAT was something you applied to all lifts unless there's a specific reason not to do that. Like, why wouldn't a DM squat also be a CAT squat?
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Mon Dec 02, 2013 12:34 pm

DM is daily max.

Yes, ideally you would try to maximally accelerate through the lift no matter the weight, but my reasoning, as well people like Sam Byrd and Hatfield, is that you drop the percentages down to that 60-80% range to maximize tension on the muscles according to F=m*a by increasing acceleration to make up for the reduction in mass being lifting.

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Mon Dec 02, 2013 6:53 pm

December 2 2013 5:44 PM
1 Deadlift
315 lbs x 1 reps
315 lbs x 1 reps
315 lbs x 1 reps
365 lbs x 1 reps
365 lbs x 1 reps
415 lbs x 1 reps
440 lbs x 1 reps
465 lbs x 1 reps
500 lbs x 1 reps
Pretty easy top set. Speed off the floor is surprisingly good relative to lockout. In Olympic shoes

2 Speed Deadlift
315 lbs x 3 reps
315 lbs x 3 reps
315 lbs x 3 reps
315 lbs x 3 reps
315 lbs x 3 reps
275 lbs x 3 reps
275 lbs x 3 reps
275 lbs x 3 reps
275 lbs x 3 reps
275 lbs x 3 reps
275 lbs x 3 reps
Could be faster but first time doing dl in awhile. 275 @ 1" deficit. Olympic shoes again

3 Pendlay Row
95 lbs x 12 reps
115 lbs x 8 reps
145 lbs x 5 reps
145 lbs x 5 reps
145 lbs x 5 reps
4 Glute Ham Raise
15 reps
15 reps
15 reps
Workout notes:
Leg curl pyramid finisher. Pretty happy with today but I need to make sure I don't get reckless on dl top sets.

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Mon Dec 02, 2013 7:56 pm

Once I finally get around to focusing on my unwrapped squat, I think I'll run my training very similar to your setup. After February, I'm not competing again until next fall, so I think it would work quite well, while keeping things fun.

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Mon Dec 02, 2013 8:02 pm

Hey Poage! Good luck on this journey! This is a pretty exciting cycle for you obviously. WORK ON THE BENCH! All that not benching in the past means is you have a lot of room to grow quickly with the bench. A HUGE PR is waiting for you in Feb if you put in the work. I think you'll surprise yourself!

I am in for this, it will be fun watching you train, and obviously see all of it payoff come Feb. You're obviously insanely smart when it comes to training/planning your training and what you need to do. Now you just have to do it! And rewards will come!

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Tue Dec 03, 2013 5:25 pm

December 3 2013 4:25 PM
1 Squat
315 lbs x 1 reps
315 lbs x 1 reps
365 lbs x 1 reps
365 lbs x 1 reps
405 lbs x 1 reps
405 lbs x 1 reps
420 lbs x 1 reps
440 lbs x 1 reps
1st set hb 2nd set lb. 440 was too slow for daily max but I also looked a little slow out of the hole.

2 Speed Squat
265 lbs x 5 reps
265 lbs x 5 reps
265 lbs x 5 reps
265 lbs x 5 reps
265 lbs x 5 reps
265 lbs x 5 reps
265 lbs x 5 reps
265 lbs x 5 reps
5 hb 3 lb. Done in 15 min

3 Front Squat
185 lbs x 3 reps
185 lbs x 3 reps
185 lbs x 3 reps
185 lbs x 3 reps
185 lbs x 3 reps
185 lbs x 3 reps
Nice and fast. 10 min.

4 Glute Ham Raise
8 reps
8 reps
8 reps
8 reps
w/ back extension on each rep

Workout notes:
Leg extension pyramid at end Pretty good day overall.

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Tue Dec 03, 2013 5:49 pm


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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Tue Dec 03, 2013 6:08 pm

You should put your squatting videos on the cube method page on facebook so all the "experts" can get shown that using your quads while squatting is fine...So many people on there tell kids with narrows stances that their knees should be out wide....

Good squat. Especially after all the variation and front squatting you have been doing. Is ~500 the goal for RUM

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Tue Dec 03, 2013 7:41 pm

Have you noticed a difference between using a .6" heel and a .75" heel with your weightlifting shoes? I think I will get the Rogue .75" shoes the next time I need some (probably a year or three).

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Tue Dec 03, 2013 8:03 pm

Chris Anderson wrote:
Have you noticed a difference between using a .6" heel and a .75" heel with your weightlifting shoes? I think I will get the Rogue .75" shoes the next time I need some (probably a year or three).
larger heels = larger quads

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Tue Dec 03, 2013 8:10 pm



?

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Wed Dec 04, 2013 10:54 pm

December 4 2013 10:44 PM
1 Squat
225 lbs x 3 reps
225 lbs x 3 reps
275 lbs x 2 reps
275 lbs x 2 reps
315 lbs x 1 reps
315 lbs x 1 reps
365 lbs x 1 reps
365 lbs x 1 reps
405 lbs x 1 reps
405 lbs x 1 reps
Legs were DOMSy for some reason but it got better through the session.

2 Speed Squat
225 lbs x 5 reps
225 lbs x 5 reps
225 lbs x 5 reps
Short session to leave time for benching.

3 Bench Press
135 lbs x 5 reps
185 lbs x 3 reps
165 lbs x 5 reps
165 lbs x 5 reps
170 lbs x 5 reps
Literally the worst bencher in the history of UI Powerlifting

Workout notes:
Ring dips and pull ups at the end. Why did I take six weeks off of benching?!

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Wed Dec 04, 2013 10:56 pm

Nathan Poage wrote:
December 4 2013 10:44 PM
1 Squat
225 lbs x 3 reps
225 lbs x 3 reps
275 lbs x 2 reps
275 lbs x 2 reps
315 lbs x 1 reps
315 lbs x 1 reps
365 lbs x 1 reps
365 lbs x 1 reps
405 lbs x 1 reps
405 lbs x 1 reps
Legs were DOMSy for some reason but it got better through the session.

2 Speed Squat
225 lbs x 5 reps
225 lbs x 5 reps
225 lbs x 5 reps
Short session to leave time for benching.

3 Bench Press
135 lbs x 5 reps
185 lbs x 3 reps
165 lbs x 5 reps
165 lbs x 5 reps
170 lbs x 5 reps
Literally the worst bencher in the history of UI Powerlifting

Workout notes:
Ring dips and pull ups at the end. Why did I take six weeks off of benching?!
It'll come back quick!

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Wed Dec 04, 2013 10:59 pm

Chris Anderson wrote:
Once I finally get around to focusing on my unwrapped squat, I think I'll run my training very similar to your setup. After February, I'm not competing again until next fall, so I think it would work quite well, while keeping things fun.
Yeah, ultimately that's probably the most important part. I wouldn't do something if I didn't find it fun and saying I have to hit x reps for y sets at z pounds doesn't do it for me so I have to find stuff I enjoy but still allows for progress.

David Petersen wrote:
Hey Poage! Good luck on this journey! This is a pretty exciting cycle for you obviously. WORK ON THE BENCH! All that not benching in the past means is you have a lot of room to grow quickly with the bench. A HUGE PR is waiting for you in Feb if you put in the work. I think you'll surprise yourself!

I am in for this, it will be fun watching you train, and obviously see all of it payoff come Feb. You're obviously insanely smart when it comes to training/planning your training and what you need to do. Now you just have to do it! And rewards will come!
ty dave man, that was exceptionally nice.

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Wed Dec 04, 2013 11:06 pm

David Petersen wrote:
You should put your squatting videos on the cube method page on facebook so all the "experts" can get shown that using your quads while squatting is fine...So many people on there tell kids with narrows stances that their knees should be out wide....

Good squat. Especially after all the variation and front squatting you have been doing. Is ~500 the goal for RUM
Lol, I'm comfortable with the size of my e-penis so I'll stay off the cube method page. Besides, that was ugly as sin, definitely prettier squats that could be better examples. Yeah, breaking 5 would be huge but we'll see how things play out.

Chris Anderson wrote:
Have you noticed a difference between using a .6" heel and a .75" heel with your weightlifting shoes? I think I will get the Rogue .75" shoes the next time I need some (probably a year or three).
I dont think so. What I really noticed going from the adi trainers to adipowers was the quality of the sole, so much more stable and non-compressible.

Chris Anderson wrote:


?
Yes. this is ideal.

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Thu Dec 05, 2013 1:06 am

Nathan Poage wrote:
Yeah, ultimately that's probably the most important part. I wouldn't do something if I didn't find it fun and saying I have to hit x reps for y sets at z pounds doesn't do it for me so I have to find stuff I enjoy but still allows for progress.
I'm a little bit of the opposite, as I really enjoy knowing what weight I have to work with that day, and I like the anticipation of seeing how many reps I can get. The fact that my AMRAP performance can really change the trajectory of my training cycle adds for a bit of excitement as well.

I kind of get a masochistic kind of pleasure out of doing 15 rep squat sets, too.

Nathan Poage wrote:
I dont think so. What I really noticed going from the adi trainers to adipowers was the quality of the sole, so much more stable and non-compressible.
I've heard this a lot. My PowerLift Trainers certainly work just fine for me, but I do look forward to trying out a higher quality pair in the future. Have you heard much about the quality of the Rogue weightlifting shoes?

http://www.roguefitness.com/rogue-weightlifting-shoes.php

They're made by Do-Win. The leather makes me moist.

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