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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: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Thu Feb 13, 2014 11:26 pm

Had to delete that. We were way too far away from a page flip.

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Thu Feb 13, 2014 11:26 pm

I mean, ughhhh, the NSA did that, not me.

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Fri Feb 14, 2014 9:49 pm

February 14 2014 9:34 PM
1 Front Squat
225 lbs x 3 reps
225 lbs x 3 reps
250 lbs x 3 reps
250 lbs x 3 reps
250 lbs x 3 reps
3:3:0

2 Hack Squats
185 lbs x 8 reps
185 lbs x 8 reps
185 lbs x 8 reps
3 Leg Curl
45 lbs x 50 reps
Total reps. Unilateral

4 Leg Extension
65 lbs x 50 reps
Total reps. Unilateral

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Thu Feb 20, 2014 9:01 pm

February 20 2014 8:46 PM
1 Front Squat
225 lbs x 3 reps
250 lbs x 2 reps
275 lbs x 1 reps
315 lbs x 1 reps
250 lbs x 3 reps
250 lbs x 3 reps
225 lbs x 3 reps
225 lbs x 3 reps
225 lbs x 3 reps
225 lbs x 3 reps
225 lbs x 3 reps
Unbelted. Past 315 was paused for three without Valsalva. Front squats are hard when you don't do them for over 10 weeks.

2 Hack Squats
235 lbs x 5 reps
235 lbs x 5 reps
235 lbs x 5 reps
235 lbs x 5 reps
Really wish the CRWC had a machine for these.

3 Bulgarian Split Squat
35 lbs x 10 reps
50 lbs x 8 reps
65 lbs x 8 reps
LOL at balancing

4 Leg Extension
60 lbs x 50 reps
Unilateral myo reps.

Workout notes:
Sometime late last week I did some Klokov and BTN press and assorted upper body stuff I forgot to log. Forgot what it was like to have an upper body pump!

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Thu Feb 20, 2014 10:12 pm

Nathan Poage wrote:
February 20 2014 8:46 PM
Really wish the CRWC had a machine for these.

well there is the smith machine...
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Thu Feb 20, 2014 10:25 pm

KevinAlvy wrote:
Nathan Poage wrote:
February 20 2014 8:46 PM
Really wish the CRWC had a machine for these.

well there is the smith machine...
It's a matter of principle.

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Chris Anderson
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Thu Feb 20, 2014 10:32 pm

We will never come down to Slapdick's level.

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Thu Feb 20, 2014 11:04 pm

You'll have to tell me Poage cause I haven't spent much time doing either one but wouldn't squatting in the smith machine with your feet way in front of the bar be the closest thing the actual hack squat machine?
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Thu Feb 20, 2014 11:06 pm

Will wrote:
You'll have to tell me Poage cause I haven't spent much time doing either one but wouldn't squatting in the smith machine with your feet way in front of the bar be the closest thing the actual hack squat machine?

very similar I am sure

I'd say the smith is more sport specific too
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Thu Feb 20, 2014 11:08 pm

this reminds me...

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Fri Feb 21, 2014 6:54 pm

February 21 2014 6:48 PM
1 Snatch Grip Deadlift
225 lbs x 3 reps
275 lbs x 2 reps
315 lbs x 1 reps
365 lbs x 1 reps
415 lbs x 1 reps
425 lbs x 1 reps
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
315 paused for three at the knee, 3 second eccentric to the knee, and 3 second pause at the knee again, very fast, I could practically pull these. 425 felt relatively easy. 500 snatch grip deadlift in a few weeks?

2 Deadlift
315 lbs x 4 reps || Deficit: 3 ins
315 lbs x 4 reps || Deficit: 3 ins
315 lbs x 4 reps || Deficit: 3 ins
315 lbs x 4 reps || Deficit: 3 ins
315 lbs x 4 reps || Deficit: 3 ins
Nice and fast. Some of these were slow eccentrics and some weren't because I forgot, and stuff.

3 Pendlay Row
145 lbs x 5 reps
145 lbs x 5 reps
145 lbs x 5 reps
145 lbs x 5 reps
145 lbs x 5 reps
Various grips

4 Face Pull
100 lbs x 10 reps
100 lbs x 10 reps
120 lbs x 10 reps
120 lbs x 10 reps

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Sat Feb 22, 2014 8:59 pm

February 22 2014 8:50 PM
1 Bench Press
185 lbs x 1 reps
200 lbs x 1 reps
160 lbs x 4 reps
160 lbs x 4 reps
160 lbs x 4 reps
160 lbs x 4 reps
160 sets paused on the chest and a few inches above SS w/ pull ups

2 Pull-Up
8 reps
8 reps
8 reps
SS w/ bench

3 Bodyweight Dip
12 reps
12 reps
12 reps
12 reps
12 reps
rings SS w/ reverse fly

4 Dumbbell Rear Delt Fly
10 lbs x 10 reps
10 lbs x 10 reps
10 lbs x 10 reps
10 lbs x 10 reps
10 lbs x 10 reps
SS w/ dips

5 Face Pull
135 lbs x 10 reps
135 lbs x 10 reps
135 lbs x 10 reps
135 lbs x 10 reps
SS w/ push downs and rows

6 Rope Triceps Extension
75 lbs x 10 reps
75 lbs x 10 reps
75 lbs x 10 reps
75 lbs x 10 reps
SS w/ face pulls and rows

7 Cable Row
175 lbs x 10 reps
175 lbs x 10 reps
175 lbs x 10 reps
175 lbs x 10 reps
SS w/ face pulls and push downs

8 Cable Rear Delt Fly
15 lbs x 12 reps
15 lbs x 12 reps
15 lbs x 12 reps
Cable external rotations

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Mon Feb 24, 2014 7:18 pm

February 24 2014 7:10 PM
1 Front Squat
275 lbs x 1 reps
315 lbs x 1 reps
335 lbs x 1 reps
365 lbs x 1 reps
245 lbs x 4 reps
245 lbs x 4 reps
245 lbs x 4 reps
245 lbs x 4 reps
245 lbs x 4 reps
245 lbs x 4 reps
245 sets paused and slow eccentric

2 High-bar Squat
275 lbs x 1 reps
315 lbs x 1 reps
335 lbs x 1 reps
365 lbs x 1 reps
245 lbs x 4 reps
245 lbs x 4 reps
245 lbs x 4 reps
245 lbs x 4 reps
245 lbs x 4 reps
245 sets paused and slow eccentric

3 Hack Squats
185 lbs x 8 reps
235 lbs x 5 reps
235 lbs x 5 reps
235 lbs x 5 reps
235 lbs x 5 reps
235 lbs x 5 reps
Getting better at not banging my hamstrings

4 Glute Ham Raise
12 reps
12 reps
12 reps
slow eccentric

5 Leg Extension
50 lbs x 75 reps
60 lbs x 25 reps
Unilateral myo reps

Workout notes:
Pretty bad front squat day, maybe I should have pulled instead but I didn't bring any straps.

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Tue Feb 25, 2014 8:13 pm

February 25 2014 8:07 PM
1 Bench Press
175 lbs x 3 reps
175 lbs x 3 reps
175 lbs x 3 reps
175 lbs x 3 reps
175 lbs x 3 reps
175 lbs x 3 reps
175 lbs x 3 reps
175 lbs x 3 reps
Long eccentric and paused on the chest and a couple inches off. 20 lbs heavier than last session and about the same degree of difficulty. Am I making progress?

2 Behind the Neck Press
95 lbs x 7 reps
95 lbs x 3 reps
95 lbs x 3 reps
95 lbs x 3 reps
95 lbs x 3 reps
95 lbs x 3 reps
myo reps

3 Weighted Dip
45 lbs x 7 reps
45 lbs x 7 reps
45 lbs x 7 reps
45 lbs x 7 reps
45 lbs x 7 reps
New Rogue dip belt came the other day.

4 Pullover
40 lbs x 8 reps
40 lbs x 8 reps
40 lbs x 8 reps
SS w/ Arnold Press

5 Dumbbell Arnold Press
30 lbs x 8 reps
30 lbs x 8 reps
30 lbs x 8 reps
SS w/ pullovers

6 Fly
100 lbs x 8 reps
100 lbs x 4 reps
100 lbs x 4 reps
100 lbs x 4 reps
100 lbs x 4 reps
Pec Deck myo reps

Workout notes:
Two bench sessions in less than seven days. Who am I?

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Tue Feb 25, 2014 8:19 pm

how the fuck do you absolutely demolish my flies

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Tue Feb 25, 2014 8:31 pm

Repped for benching more than i have in the past week

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Tue Feb 25, 2014 8:33 pm

Chris Anderson wrote:
how the fuck do you absolutely demolish my flies
Pec Deck, brah

Brometheus wrote:
Repped for benching more than i have in the past week
LOL tides are turning

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Tue Feb 25, 2014 8:58 pm

I might be able to do a set with like 60s.

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Tue Feb 25, 2014 9:19 pm

It's a weight stack machine...

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Tue Feb 25, 2014 9:21 pm

I was talking about flies, duh.

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Tue Feb 25, 2014 9:41 pm

k

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Tue Feb 25, 2014 10:05 pm

Nathan Poage wrote:
k

que?

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Tue Feb 25, 2014 11:33 pm

Brometheus wrote:
Repped for benching more than i have in the past week

repped for benching
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Wed Feb 26, 2014 12:03 am

How long can I keep up the momentum? That's the question.

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Wed Feb 26, 2014 9:41 am

Nathan Poage wrote:
How long can I keep up the momentum?  That's the question.

If you can bench before the end of the week i will rep you but there is a catch: you have to bench 225+

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