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

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Nathan Poage
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★Poage's Straining Log: Let's Get Ready to RUMble★ - Page 9 Empty
PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   ★Poage's Straining Log: Let's Get Ready to RUMble★ - Page 9 Icon_minitimeFri Mar 28, 2014 7:25 pm

KevinAlvy wrote:
what's the deal with the tempo stuff? Trying to get the hypertrophies?
Less awful than doing high reps. Plus I'm heavily bastardizing Cal Dietz' triphasic training because I haven't read the book yet.

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★Poage's Straining Log: Let's Get Ready to RUMble★ - Page 9 Empty
PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   ★Poage's Straining Log: Let's Get Ready to RUMble★ - Page 9 Icon_minitimeFri Mar 28, 2014 7:36 pm

You do short stages that emphasize eccentric, isometric, and concentric? I haven't picked up a book in ages. Maybe I'll start with his -- I've been wanting to read it eventually.
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Nathan Poage
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   ★Poage's Straining Log: Let's Get Ready to RUMble★ - Page 9 Icon_minitimeFri Mar 28, 2014 7:56 pm

I think that's what is in in the book but I'm doing my own thang. Accumulation phase will be a lot of eccentric and then transition into isometric towards the tail end. Transmutation phase will probably be split pretty evenly between isometric and concentric, then obviously peaking will be only concentric focused. We'll see how it goes come July.

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Nathan Poage
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★Poage's Straining Log: Let's Get Ready to RUMble★ - Page 9 Empty
PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   ★Poage's Straining Log: Let's Get Ready to RUMble★ - Page 9 Icon_minitimeFri Mar 28, 2014 8:23 pm

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

I do this

★Poage's Straining Log: Let's Get Ready to RUMble★ - Page 9 <a href=★Poage's Straining Log: Let's Get Ready to RUMble★ - Page 9 Screen11" />

I think some people were mirin' the squat and vertical jump. Maybe the bench too because they don't know better.

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Chris Anderson
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   ★Poage's Straining Log: Let's Get Ready to RUMble★ - Page 9 Icon_minitimeSat Mar 29, 2014 12:21 am

God that looks like a boring fucking class.

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Andy Awad
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   ★Poage's Straining Log: Let's Get Ready to RUMble★ - Page 9 Icon_minitimeSat Mar 29, 2014 6:02 am

I see. That is slightly less exciting than what I was imagining when I read 'musculoskeletal exercise testing and Rx lab'. I was hoping you were the subject of a scientific research project. The images it conjured up in my mind were reminiscent of Drago hooked up to all that monitoring equipment in the training montage of Rocky IV.
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Nathan Poage
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   ★Poage's Straining Log: Let's Get Ready to RUMble★ - Page 9 Icon_minitimeSat Mar 29, 2014 2:58 pm

Yeah, it isn't quite as exciting as it sounds unfortunately.

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Nathan Poage
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   ★Poage's Straining Log: Let's Get Ready to RUMble★ - Page 9 Icon_minitimeSat Mar 29, 2014 7:33 pm

March 29 2014 7:31 PM
1 Front Squat
315 lbs x 1 reps
255 lbs x 3 reps
255 lbs x 3 reps
255 lbs x 3 reps
255 lbs x 3 reps
255 lbs x 3 reps
5:0:0

2 Hack Squats
225 lbs x 4 reps
225 lbs x 4 reps
225 lbs x 4 reps
225 lbs x 4 reps
Didn't hit my hamstrings once, success.

3 Leg Extension
67.5 lbs x 50 reps
unilateral myo reps

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Nathan Poage
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   ★Poage's Straining Log: Let's Get Ready to RUMble★ - Page 9 Icon_minitimeMon Mar 31, 2014 6:45 pm

March 31 2014 6:39 PM
1 Snatch Grip Deadlift
315 lbs x 1 reps
365 lbs x 1 reps
415 lbs x 1 reps
435 lbs x 1 reps
335 lbs x 3 reps
335 lbs x 3 reps
335 lbs x 3 reps
335 lbs x 3 reps
335 lbs x 3 reps
6:1:0

2 Snatch Grip Romanian Deadlift
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
3:1:0 Please rate the suppleness of my leopard out of /10

3 Glute Ham Raise
8 reps
8 reps
8 reps

4 Leg Extension
50 lbs x 57.5 reps
unilateral myo reps




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Chris Anderson
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   ★Poage's Straining Log: Let's Get Ready to RUMble★ - Page 9 Icon_minitimeMon Mar 31, 2014 6:48 pm

guy at :26 is way more supple than you

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Nathan Poage
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   ★Poage's Straining Log: Let's Get Ready to RUMble★ - Page 9 Icon_minitimeSun Apr 06, 2014 12:52 am

April 2 2014 12:42 AM
1 Bench Press
225 lbs x 1 reps
175 lbs x 4 reps
180 lbs x 4 reps
185 lbs x 4 reps
190 lbs x 4 reps
195 lbs x 4 reps
6:1:0

Workout notes:
Don't remember what else I did this day, probably dips, the pec deck, and something else.

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Nathan Poage
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★Poage's Straining Log: Let's Get Ready to RUMble★ - Page 9 Empty
PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   ★Poage's Straining Log: Let's Get Ready to RUMble★ - Page 9 Icon_minitimeSun Apr 06, 2014 12:52 am

April 3 2014 12:44 AM
1 Front Squat
225 lbs x 1 reps
275 lbs x 1 reps
315 lbs x 1 reps
335 lbs x 1 reps
255 lbs x 3 reps
255 lbs x 3 reps
255 lbs x 3 reps
255 lbs x 3 reps
255 lbs x 3 reps
5:1:0 on the triples

2 High-bar Squat
255 lbs x 3 reps
255 lbs x 3 reps
255 lbs x 3 reps
5:1:0 Time to start back squatting more because these felt harder than the front squats.

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Nathan Poage
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★Poage's Straining Log: Let's Get Ready to RUMble★ - Page 9 Empty
PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   ★Poage's Straining Log: Let's Get Ready to RUMble★ - Page 9 Icon_minitimeSun Apr 06, 2014 12:53 am

April 5 2014 8:20 PM
1 Deadlift
315 lbs x 1 reps
365 lbs x 1 reps
405 lbs x 1 reps
455 lbs x 1 reps
505 lbs x 1 reps
525 lbs x 1 reps
315 lbs x 1 reps
315 lbs x 1 reps
315 lbs x 1 reps
335 lbs x 1 reps
355 lbs x 1 reps
375 lbs x 1 reps
395 lbs x 1 reps
EZ 525 single and my belt was barely tight enough to push out on. Triples were 5:1:0

2 Snatch Grip Romanian Deadlift
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
5:1:0

3 Leg Curl
67.5 lbs x 50 reps
Unilateral myo reps

4 Cable Row
242 lbs x 8 reps
242 lbs x 8 reps
242 lbs x 8 reps
V handle attachment

5 Face Pull
100 lbs x 12 reps
100 lbs x 12 reps
100 lbs x 12 reps
Workout notes:
First time doing conventional deadlifts since RUM about two months ago and they didn't feel too bad.

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Nathan Poage
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★Poage's Straining Log: Let's Get Ready to RUMble★ - Page 9 Empty
PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   ★Poage's Straining Log: Let's Get Ready to RUMble★ - Page 9 Icon_minitimeMon Apr 07, 2014 8:17 pm

April 7 2014 8:12 PM
1 Bench Press
185 lbs x 1 reps
205 lbs x 1 reps
225 lbs x 1 reps
175 lbs x 5 reps
175 lbs x 5 reps
175 lbs x 5 reps
Wasn't feeling bench today. 3:1:0

2 Ring Dips
10 reps
10 reps
10 reps
10 reps
10 reps
Joocy pex

3 Snatch Grip Behind the Neck Press
60 lbs x 8 reps
60 lbs x 8 reps
60 lbs x 8 reps
Could feel I haven't done these in forever

4 Cable Row
220 lbs x 8 reps
220 lbs x 8 reps
220 lbs x 8 reps
Underhand

5 Cable Fly
35 lbs x 10 reps
35 lbs x 10 reps
35 lbs x 10 reps
ss w/ reverse fly

6 Cable Rear Delt Fly
20 lbs x 10 reps
20 lbs x 10 reps
20 lbs x 10 reps

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Nathan Poage
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   ★Poage's Straining Log: Let's Get Ready to RUMble★ - Page 9 Icon_minitimeTue Apr 08, 2014 8:27 pm

April 8 2014 8:13 PM
1 Front Squat
225 lbs x 1 reps
275 lbs x 1 reps
300 lbs x 1 reps
315 lbs x 1 reps
335 lbs x 1 reps
350 lbs x 1 reps
250 lbs x 3 reps
250 lbs x 3 reps
250 lbs x 3 reps
3:0:0 for the triples.

2 High-bar Squat
250 lbs x 5 reps
250 lbs x 5 reps
250 lbs x 5 reps
250 lbs x 5 reps
250 lbs x 5 reps
3:0:0 Felt much better than the last high bar session

3 Glute Ham Raise
15 reps
15 reps
15 reps
3:1:0

4 Leg Extension
50 lbs x 50 reps
unilateral myo reps

Workout notes:
Time to start upping the intensity on the top sets towards the end of this cycle. Goal is 405 but obviously more practice with heavy weights is needed.


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Chris Anderson
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★Poage's Straining Log: Let's Get Ready to RUMble★ - Page 9 Empty
PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   ★Poage's Straining Log: Let's Get Ready to RUMble★ - Page 9 Icon_minitimeTue Apr 08, 2014 8:54 pm

front squats are groce




quadz are groce






ur groce

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★Poage's Straining Log: Let's Get Ready to RUMble★ - Page 9 Empty
PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   ★Poage's Straining Log: Let's Get Ready to RUMble★ - Page 9 Icon_minitimeTue Apr 08, 2014 10:14 pm

i know that hip swivel feel on FS

nice job on tree fiddy
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Keosawa
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   ★Poage's Straining Log: Let's Get Ready to RUMble★ - Page 9 Icon_minitimeTue Apr 08, 2014 10:18 pm

Please don't drop the weights in the gym.
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Quadfather
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   ★Poage's Straining Log: Let's Get Ready to RUMble★ - Page 9 Icon_minitimeTue Apr 08, 2014 10:19 pm

Kyle Keough wrote:
Please don't drop the weights in the gym.

...said no one ever!

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   ★Poage's Straining Log: Let's Get Ready to RUMble★ - Page 9 Icon_minitimeTue Apr 08, 2014 10:24 pm

Brometheus wrote:
Kyle Keough wrote:
Please don't drop the weights in the gym.

...said no one ever!

It's an upcoming feature in Men's Health.
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   ★Poage's Straining Log: Let's Get Ready to RUMble★ - Page 9 Icon_minitimeWed Apr 09, 2014 12:01 am

Dat hip swivel....


★Poage's Straining Log: Let's Get Ready to RUMble★ - Page 9 Tumblr_lhqmewKJMY1qa5pyz
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Quadfather
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   ★Poage's Straining Log: Let's Get Ready to RUMble★ - Page 9 Icon_minitimeWed Apr 09, 2014 8:45 am

SSchwartsenator wrote:
Dat hip swivel....


★Poage's Straining Log: Let's Get Ready to RUMble★ - Page 9 Tumblr_lhqmewKJMY1qa5pyz

This blowing a bubble clip might be one of my favorite scenes from spongebob

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Nathan Poage
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   ★Poage's Straining Log: Let's Get Ready to RUMble★ - Page 9 Icon_minitimeSat Apr 12, 2014 8:24 pm

April 10 2014 8:12 PM
1 Deadlift
405 lbs x 1 reps
455 lbs x 1 reps
505 lbs x 1 reps
525 lbs x 1 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: 2 ins
315 lbs x 3 reps || Deficit: 2 ins
315 lbs x 3 reps || Deficit: 2 ins
315 lbs x 3 reps || Deficit: 2 ins
3:1:0 on the triples

2 Snatch Grip Romanian Deadlift
250 lbs x 3 reps
250 lbs x 3 reps
250 lbs x 3 reps
250 lbs x 3 reps
250 lbs x 3 reps
5:1:0

3 Leg Curl
60 lbs x 50 reps
unilateral myo reps

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Nathan Poage
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★Poage's Straining Log: Let's Get Ready to RUMble★ - Page 9 Empty
PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   ★Poage's Straining Log: Let's Get Ready to RUMble★ - Page 9 Icon_minitimeSat Apr 12, 2014 8:25 pm

April 12 2014 8:15 PM
1 Bench Press
185 lbs x 1 reps
200 lbs x 1 reps
225 lbs x 1 reps
235 lbs x 1 reps
250 lbs x 1 reps
175 lbs x 4 reps
180 lbs x 4 reps
185 lbs x 4 reps
190 lbs x 4 reps
195 lbs x 4 reps
200 lbs x 4 reps
Pretty easy 250. 5:1:0 on the sets of four

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

3 Snatch Grip Behind the Neck Press
65 lbs x 8 reps
65 lbs x 8 reps
65 lbs x 8 reps
65 lbs x 8 reps
ss w/ pull ups

4 Pull-Up
8 reps
8 reps
8 reps
8 reps
3:1:0

5 Face Pull
150 lbs x 10 reps
150 lbs x 10 reps
150 lbs x 10 reps
ss w/ triceps

6 Rope Triceps Extension
75 lbs x 10 reps
75 lbs x 10 reps
75 lbs x 10 reps
ss w/ face pulls

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   ★Poage's Straining Log: Let's Get Ready to RUMble★ - Page 9 Icon_minitimeSun Apr 13, 2014 8:08 pm

April 13 2014 7:22 PM
1 Front Squat
315 lbs x 1 reps
365 lbs x 1 reps
275 lbs x 2 reps
275 lbs x 2 reps
275 lbs x 2 reps
275 lbs x 2 reps
275 lbs x 2 reps
2 High-bar Squat
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
275 lbs x 3 reps
3:1:0

3 Glute Ham Raise
8 reps
8 reps
8 reps
ss w/ step ups. 3:1:0

4 Barbell Step Ups
100 lbs x 8 reps
100 lbs x 8 reps
100 lbs x 8 reps

Workout notes:
20 minute intermission after squats to wait out a tornado in the area.

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