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

Chris Anderson wrote:

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.

I am fairly certain that KevinAlvy has these or used to have these shoes. Maybe check with him

George and I have a pair of those. I like them a lot, but my heel is wood and I can't tell what material those are

Only issue we were having was that the rubber bottom was falling off the wood. They have gotten a lot of oly use though

December 6 2013 4:55 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
425 lbs x 1 reps
Hb and Lb. Smooth top set.

2 Speed Squat
255 lbs x 6 reps
255 lbs x 6 reps
255 lbs x 6 reps
255 lbs x 6 reps
255 lbs x 6 reps
255 lbs x 6 reps
4 hb 2lb. Really starting to feel fast now. 15 min

3 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
10 min

4 Romanian Deadlift
275 lbs x 5 reps
275 lbs x 5 reps
275 lbs x 5 reps
3:0:0

5 Pull-Up
8 reps
8 reps
8 reps
Workout notes:
Leg curl finisher. Best squat session by far today.

I have Rogue do-wins with a 0.75" heel and they are great. Rogue doesn't sell them with a wood wedge but if you like that maybe you can find them from Powerfirm unless they are out of stock. When the outer sole wears out just get it replaced. They should last a while. I haven't used the more expensive Nike or Adidas shoes but they Do-Wins are quality shoes and you can always take them to a cobbler to get whatever alterations you'd like. I don't think you can do that with the Nike or Adidas as easily.

December 7 2013 4:01 PM
Buzzed Benching
1 Bench Press
185 lbs x 1 reps
200 lbs x 1 reps
225 lbs x 1 reps
250 lbs x 1 reps
250 was kind of slow but nothing too strenuous.

2 Speed Bench Press
155 lbs x 3 reps
155 lbs x 3 reps
155 lbs x 3 reps
Workout notes:
Dips, Klokovs and pec deck after bench. I've been a functional alcoholic since Thursday, didn't sleep much the past few nights, and haven't benched consistently in about two months, so I'll take 10lbs off my meet PR at this point in my training.

You forgot front squat: 1x135

December 8 2013 12:21 PM
1 Squat
405 lbs x 1 reps
405 lbs x 1 reps
Felt like very technically sound squats but I was lifting lateb at night and was tired.

2 Paused Squat
225 lbs x 3 reps
225 lbs x 3 reps
225 lbs x 3 reps
Counting sheep at this point. 3:5:0

Workout notes:
Never eating at a buffet right before the time I normally lift again. Five hours later I still had too much of a bloat to put on my belt.

Nathan Poage wrote:

Workout notes:
Never eating at a buffet right before the time I normally lift again.

I am disappoint

KevinAlvy wrote:

Nathan Poage wrote:

Workout notes:
Never eating at a buffet right before the time I normally lift again.

I am disappoint

Lifting fasted and stimmed to the gills > everything else

I stand corrected

December 9 2013 6:12 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
415 lbs x 1 reps
425 lbs x 1 reps
440 lbs x 1 reps
Much better 440 than last week, 405 hb was solid as well.

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
4 hb 4 lb

3 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
315 lbs x 3 reps
315 lbs x 3 reps
315 lbs x 3 reps
Oly shoes, started off slow but better inb then later sets

Workout notes:
Skipped RDL because I got so many dl sets in. Leg extension pyramid finisher at the end. Very solid day strength and RFD wise.

December 10 2013 5:45 PM
1 Squat
315 lbs x 0 reps
315 lbs x 0 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
Okay I guess. Definitely have done better 440s

2 Speed 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
All hb

3 Paused Squat
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
250 lbs x 3 reps
250 lbs x 3 reps
250 lbs x 3 reps
3:5:0. 4 hb 4 lb

Workout notes:
Leg curl/extension SS finisher

Still looks like that 440 moved well. It seems like your training is a lot more structured, how are you liking it?

Nathan Poage wrote:

Leg curl/extension SS finisher]

this pleases me

repped

December 12 2013 1:08 PM
1 Deadlift
315 lbs x 1 reps
365 lbs x 1 reps
415 lbs x 1 reps
465 lbs x 1 reps
500 lbs x 1 reps
"KILL IT!" - Pete Rubish. in oly 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
315 lbs x 5 reps
315 lbs x 5 reps
315 lbs x 5 reps
Sets of five at 3" deficit. In oly shoes

3 Pendlay Row
135 lbs x 8 reps
135 lbs x 8 reps
135 lbs x 8 reps
135 lbs x 8 reps
Snatch grip SS w/ GHR

4 Glute Ham Raise
8 reps
8 reps
8 reps
8 reps
SS w/ rows

Workout notes:
Very good session for being in the A.M. 500 was extremely fast.

Seth wrote:

Still looks like that 440 moved well.  It seems like your training is a lot more structured, how are you liking it?

I like it well enough. Still don't enjoy benching though.

KevinAlvy wrote:

Nathan Poage wrote:

Leg curl/extension SS finisher]

this pleases me

repped

ty

December 13 2013 4:28 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
415 lbs x 1 reps
415 lbs x 1 reps
440 lbs x 1 reps
445 lbs x 1 reps
Huge drop off in speed from 440 to 445. Wut?

2 Speed Front Squat
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
Workout notes:
Quick sesh. Why did I even do the 445?

December 16 2013 4:07 PM
1 Squat
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
Not a bad 440 considering I felt like a zombie

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
3hb 3lb

3 Bench Press
165 lbs x 5 reps
165 lbs x 5 reps
165 lbs x 5 reps
165 lbs x 5 reps
165 lbs x 5 reps
Accidentally didn't bench last week. Guess I'll have to bench 4x this week to keep my 2x a week average. Everything paused and tight.

4 Weighted Dip
0 lbs x 10 reps
0 lbs x 10 reps
0 lbs x 10 reps
0 lbs x 10 reps
0 lbs x 10 reps
Rings

5 Pull-Up
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
Workout notes:
Facepulls and reverse cable fly at the end. Need to establish 440 as my daily minimum and start pushing my daily max over break when I can devote more time to recovery and reducing outside stressors. Bench should start being more sound when I'm consistent about upping the frequency.

Nathan Poage wrote:

Accidentally didn't bench last week.

You're not fooling us for a moment.

December 17 2013 4:43 PM
1 Deadlift
405 lbs x 1 reps
455 lbs x 1 reps
505 lbs x 1 reps
515 lbs x 1 reps
Liked these a lot. Feels like my oly shoes affect my strength curve a little bit, it'll be interesting to see what happens when I go back to flat shoes towards the end of the month.

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
315 lbs x 5 reps
315 lbs x 5 reps
315 lbs x 5 reps
Sets of 5 from 2" deficit

3 Pendlay Row
155 lbs x 8 reps
155 lbs x 8 reps
155 lbs x 8 reps
Snatch grip

4 Glute Ham Raise
6 reps
6 reps
6 reps
+25 lbs

Workout notes:
Can't stop myself from daily maxing on deads. Maybe I should just make it part of the program because nothing bad has happened yet.

how does one become more specific than daily max

2x daily max?

KevinAlvy wrote:

how does one become more specific than daily max

2x daily max?

I'm afraid I don't follow you, dave.

KevinAlvy wrote:

how does one become more specific than daily max

2x daily max?

Daily meet.