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

Master Posts : 1912 Join date : 2011-10-31 Age : 32

What am I doing right here? That's probably a shorter list than the things I'm doing wrong?

Question: what are the ratios you have at the end of your exercises? Like 6:1:0, 3:1:0, etc

Master Posts : 1912 Join date : 2011-10-31 Age : 32

SSchwartsenator wrote:: Question: what are the ratios you have at the end of your exercises? Like 6:1:0, 3:1:0, etc

Tempo of the eccentric:isometric:concentric portions of the lift. So like down for six, pause for one, up as quick as possible.

Nathan Poage wrote:: What am I doing right here? That's probably a shorter list than the things I'm doing wrong?

Bench pressing for starters. It looked like when you unracked, you lost tightness just a bit and flattened out.

Nathan Poage wrote:

SSchwartsenator wrote:: Question: what are the ratios you have at the end of your exercises? Like 6:1:0, 3:1:0, etc

Tempo of the eccentric:isometric:concentric portions of the lift. So like down for six, pause for one, up as quick as possible.

Ahh definitely interesting. I never thought to put a measurement on it. I just settle on "slowwwwwww and GO", close enough?

Nathan Poage wrote:: What am I doing right here? That's probably a shorter list than the things I'm doing wrong?

1. You're benching.
2. Suns out, guns out.*
3. Shorts were sufficiently short, although you could go shorter.

*but no guns

Chris Anderson wrote:

Nathan Poage wrote:: What am I doing right here? That's probably a shorter list than the things I'm doing wrong?

1. You're benching.
2. Suns out, guns out.*
3. Shorts were sufficiently short, although you could go shorter.

*but no guns

4. Didn't get a proper view of the beard throughout the entire lift.

Guest

I'll tell you what you're doing wrong. That's the flattest fucking incline bench press I've ever seen in my life.

Master Posts : 1912 Join date : 2011-10-31 Age : 32

March 19 2014 7:36 PM
1 Snatch Grip Deadlift
405 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 lbs x 3 reps
6:1:0

2 Romanian Deadlift
315 lbs x 3 reps
315 lbs x 3 reps
315 lbs x 3 reps
6:1:0

3 SSB Squat
225 lbs x 5 reps
225 lbs x 5 reps
225 lbs x 5 reps
225 lbs x 5 reps
225 lbs x 5 reps
5:2:0 Not sure what the bar actually weights but two plates/side

4 Leg Extension
60 lbs x 50 reps
myo reps

Workout notes:
Weights feel different at 22nd St Barbell

Master Posts : 1912 Join date : 2011-10-31 Age : 32

March 21 2014 7:39 PM
1 Bench Press
165 lbs x 4 reps
170 lbs x 4 reps
175 lbs x 4 reps
180 lbs x 4 reps
185 lbs x 4 reps
6:1:0

2 Close Grip Bench Press
135 lbs x 8 reps
135 lbs x 8 reps
135 lbs x 8 reps
3:1:0

3 Weighted Dip
45 lbs x 8 reps
45 lbs x 8 reps
45 lbs x 8 reps
45 lbs x 8 reps
3:1:0

4 Face Pull
130 lbs x 8 reps
130 lbs x 8 reps
130 lbs x 8 reps
130 lbs x 8 reps
3:1:0

5 Cable Row
220 lbs x 40 reps
220 lbs x 40 reps
220 lbs x 40 reps
220 lbs x 40 reps
myo reps

6 Cable Fly
100 lbs x 8 reps
100 lbs x 8 reps
100 lbs x 8 reps
100 lbs x 8 reps
100 lbs x 8 reps
pec deck

Workout notes:
Weight was 172. Spring break has been so full of bloat.

Nathan Poage wrote:: 3 SSB Squat
225 lbs x 5 reps
225 lbs x 5 reps
225 lbs x 5 reps
225 lbs x 5 reps
225 lbs x 5 reps
5:2:0 Not sure what the bar actually weights but two plates/side

Workout notes:
Weights feel different at 22nd St Barbell

SSB is 90lb. And the weights probably feel different because 80% of them are actually like 46 and 47lb.

Chris Anderson wrote:

Nathan Poage wrote:: 3 SSB Squat
225 lbs x 5 reps
225 lbs x 5 reps
225 lbs x 5 reps
225 lbs x 5 reps
225 lbs x 5 reps
5:2:0 Not sure what the bar actually weights but two plates/side

Workout notes:
Weights feel different at 22nd St Barbell

SSB is 90lb. And the weights probably feel different because 80% of them are actually like 46 and 47lb.

Supposedly weighs 90 pounds but from previous discussions, we are not aware of a 90-pound SSB. Ive just taken that the "47" pound plates are actually 45 pounds. I picked up a 45-pound plate and it was pretty light

Master Posts : 1912 Join date : 2011-10-31 Age : 32

That would splain why 225 did not feel like 225

I assume that all the plates with numbers written on them have been actually weighed. There's still a lot of plates without the numbers, though.

Last edited by Brometheus on Fri Mar 21, 2014 9:36 pm; edited 1 time in total

Chris Anderson wrote:: I assume that all the plates with numbers written on them have been actually weighed. There's still a lot of plates without the numbers, though.

They were weighed but supposedly the weighers may not have accounted for the weight of the hook that holds the plates aka 45-pound plate plus 2-pound hook

After a bit of googling, most safety squat bars tend to be 65-70lb. So, I'm really doubtful that the one 22nd Street has weighs 90lb.

Chris Anderson wrote:: After a bit of googling, most safety squat bars tend to be 65-70lb. So, I'm really doubtful that the one 22nd Street has weighs 90lb.

My point exactly. I squat on sunday so i will try to remember to look and see what brand it is so we can look it up

Master Posts : 1912 Join date : 2011-10-31 Age : 32

March 22 2014 8:09 PM
1 Front Squat
315 lbs x 1 reps
245 lbs x 3 reps
245 lbs x 3 reps
245 lbs x 3 reps
245 lbs x 3 reps
245 lbs x 3 reps
5:1:0

2 High-bar Squat
245 lbs x 5 reps
245 lbs x 5 reps
245 lbs x 5 reps
5:2:0

3 Glute Ham Raise
8 reps
8 reps
8 reps
6:1:0

4 Leg Curl
55 lbs x 50 reps
unilateral myo reps

5 Leg Extension
60 lbs x 75 reps
unilateral myo reps

Master Posts : 1912 Join date : 2011-10-31 Age : 32

March 26 2014 1:03 PM
1 Bench Press
260 lbs x 2 reps
notbad.jpg

2 Squat
405 lbs x 3 reps
Beltless PR 4 mah homie PC

3 Box Jump
33.5 ins x 1 reps
CMJ

4 Bench Press
85 lbs x 30 reps
YMCA Bench Test to test muscular endurance 1:0:1
Pecs and delts were on fire

Workout notes:
Strength and power testing day to find 1-3RMs for Musculoskeletal Exercise Testing & Rx lab. Didn't have enough plates in the lab to go higher on squats!

Elite Posts : 2446 Join date : 2011-10-30

when is 300?

Master Posts : 1912 Join date : 2011-10-31 Age : 32

Not sure. I've still got about four months before my next meet, so that's when I will be attempting to peak, probably another month of volume and eccentrics, then maybe two of transmutation, and then peaking.

Master Posts : 1912 Join date : 2011-10-31 Age : 32

March 27 2014 9:29 PM
1 Snatch Grip Deadlift
315 lbs x 1 reps
365 lbs x 1 reps
405 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 || Deficit: 2 ins
315 lbs x 3 reps || Deficit: 2 ins
315 lbs x 3 reps || Deficit: 2 ins
315 lbs x 3 reps || Deficit: 3.5 ins
6:1:0 on the triples

2 Pendlay Row
155 lbs x 5 reps
155 lbs x 5 reps
155 lbs x 5 reps
155 lbs x 5 reps
155 lbs x 5 reps
snatch grip

3 Glute Ham Raise
8 reps
8 reps
8 reps
4:2:0

4 Leg Extension
60 lbs x 45 reps
unilateral myo reps

5 Leg Curl
60 lbs x 45 reps
unilateral myo reps

Workout notes:
Might start upping the weights on those deadlifts, 315 is starting to feel like light weight.

Class I Posts : 531 Join date : 2013-12-08 Age : 38

What is it exactly that you're doing for the mosculoskeletal exercise testing and Rx lab? More importantly, were they impressed?

Master Posts : 1912 Join date : 2011-10-31 Age : 32

March 28 2014 6:55 PM
1 Bench Press
200 lbs x 1 reps
165 lbs x 4 reps
170 lbs x 4 reps
175 lbs x 4 reps
180 lbs x 4 reps
185 lbs x 4 reps
190 lbs x 4 reps
95 lbs x 6 reps
95 lbs x 6 reps
95 lbs x 6 reps
6:1:0 on the sets of four. 95 lb sets were kettlebell benches.

2 Ring Dips
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps

3 Face Pull
135 lbs x 10 reps
135 lbs x 10 reps
135 lbs x 10 reps
ss w/ triceps

4 Rope Triceps Extension
75 lbs x 8 reps
75 lbs x 8 reps
75 lbs x 8 reps

Elite Posts : 2446 Join date : 2011-10-30

what's the deal with the tempo stuff? Trying to get the hypertrophies?

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