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

June 10 2014 8:15 PM
1 Bench Press
225 lbs x 1 reps
245 lbs x 1 reps
260 lbs x 1 reps
215 lbs x 3 reps
215 lbs x 3 reps
215 lbs x 3 reps
215 lbs x 3 reps
215 lbs x 3 reps
Really good bench day. Still running LP on work sets; let's see how long that lasts.

2 Weighted Dip
25 lbs x 5 reps
45 lbs x 5 reps
70 lbs x 5 reps
90 lbs x 5 reps
115 lbs x 3 reps
115 lbs x 3 reps
115 lbs x 3 reps
45 lbs x 6 reps
45 lbs x 6 reps
Moved the handles in a notch to about where my bench grip is and it took away the normal ache I get in the pec minor I get.

3 Lying Barbell Triceps Extension
65 lbs x 10 reps
65 lbs x 10 reps
65 lbs x 10 reps
On a decline bench and I think I like it better that way

Deadlifted Saturday with a so-so top set of 500 I'll attribute to lifting seven hours earlier than I'm used to but some pretty good speed sets with 320 and 370

I think the early morning session through my benching off too. It was worth it though to see a 515 bench.

June 11 2014 7:58 PM
1 Box Jump
3 ft x 5 reps
3 ft x 5 reps
3 ft x 5 reps
3 ft x 5 reps
3 ft x 5 reps
Sitting box jumps, box jumps, depth jumps to box

2 Squat
335 lbs x 1 reps
375 lbs x 1 reps
415 lbs x 1 reps
440 lbs x 1 reps
375 lbs x 3 reps
375 lbs x 3 reps
375 lbs x 3 reps
Best 440 of this training cycle

3 Glute Ham Raise
3 reps
3 reps
3 reps
3 reps
3 reps
W/ 2 red mini bands

Notes: Played with the log again

June 15 2014 7:59 PM
1 Bench Press
185 lbs x 1 reps
205 lbs x 1 reps
225 lbs x 1 reps
245 lbs x 1 reps
260 lbs x 1 reps
220 lbs x 2 reps
220 lbs x 2 reps
220 lbs x 2 reps
220 lbs x 2 reps
220 lbs x 2 reps
185 lbs x 5 reps
185 lbs x 5 reps
Pretty smooth 260 but had trouble keeping tight and in the groove on the doubles

2 Weighted Dip
25 lbs x 5 reps
45 lbs x 5 reps
70 lbs x 3 reps
90 lbs x 3 reps
115 lbs x 3 reps
135 lbs x 3 reps 
90 lbs x 5 reps
90 lbs x 5 reps
Like bench pin presses on the 90 sets, but not...because they're dips

3 Lying Barbell Triceps Extension
75 lbs x 5 reps
75 lbs x 5 reps
75 lbs x 5 reps 
on a decline bench

4 Weighted Pull-Up
45 lbs x 5 reps
45 lbs x 5 reps
45 lbs x 5 reps
45 lbs x 5 reps
45 lbs x 5 reps 
ss w/ triceps

Workout notes:
pec and reverse fly ss and lat raises at the end.

Coming for your ass, Byers.

June 16 2014 8:37 PM
1 Squat
325 lbs x 1 reps
375 lbs x 1 reps
415 lbs x 1 reps
440 lbs x 1 reps
450 lbs x 1 reps
400 lbs x 2 reps
400 lbs x 2 reps
325 lbs x 2 reps
325 lbs x 2 reps
Seated box jumps and depth jumps to box with squat warm ups. Lifted in flat soled shoes and it felt better than my adipowers for some reason.

2 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
Feels like I'm getting my pop back

June 17 2014 8:16 PM
1 Bench Press
185 lbs x 1 reps
205 lbs x 1 reps
225 lbs x 1 reps
240 lbs x 1 reps
260 lbs x 0 reps
225 lbs x 2 reps
225 lbs x 2 reps
225 lbs x 2 reps
225 lbs x 2 reps
225 lbs x 2 reps
Wondered why I missed 260 when it's pretty much become something I can hit any bench day; turns out I benched two days ago and the rings on the bar were different. Doubles were good though.

2 Log Press
120 lbs x 3 reps
120 lbs x 3 reps
120 lbs x 3 reps 
Easier than barbell press for some reason

3 Weighted Dip
45 lbs x 5 reps
45 lbs x 5 reps
45 lbs x 5 reps
on rings

For whatever reason, I struggle badly with the thicker bars when I bench; my max probably goes down 5-10 lbs. Maybe because it's easier to keep in the groove with a thinner bar. I dunno.

June 19 2014 9:09 PM
1 Deadlift
405 lbs x 1 reps
455 lbs x 1 reps
495 lbs x 1 reps
545 lbs x 1 reps
455 lbs x 2 reps || Deficit: 1 ins
455 lbs x 2 reps || Deficit: 1 ins
455 lbs x 2 reps || Deficit: 1 ins
455 lbs x 2 reps || Deficit: 1 ins
455 lbs x 2 reps || Deficit: 1 ins
405 lbs x 3 reps || Deficit: 1 ins
405 lbs x 3 reps || Deficit: 1 ins
405 lbs x 3 reps || Deficit: 1 ins
315 lbs x 3 reps || Deficit: 1 ins
315 lbs x 3 reps || Deficit: 1 ins
315 lbs x 3 reps || Deficit: 1 ins
Not bad for a significantly heavy single, haven't gone above 525 or something since RUM I think. Warm ups were against two red mini bands and I think it helped for the work sets

2 Pendlay Row
135 lbs x 5 reps
155 lbs x 3 reps
175 lbs x 3 reps
185 lbs x 3 reps
Moved grip from snatch to shoulder width as I went along

3 Glute Ham Raise
5 reps
5 reps
5 reps
3 reps
3 reps
3 reps
5s against one mini band, 3s against two

Workout notes:
Cable rows, face pulls, external rotations at the end

Keosawa wrote:

For whatever reason, I struggle badly with the thicker bars when I bench; my max probably goes down 5-10 lbs. Maybe because it's easier to keep in the groove with a thinner bar. I dunno.

I have the same problem.

It's all starting to come together now, brah. Good stuff.

You look so casual every time you walk up to the bar lol Do you typically pull with that stance? Looks incredibly narrow

Haha I just don't like to get hyped up in training, rather save it for meets. Yep, that's my usual stance; wider just doesn't feel as strong.

Narrow stance deadlift master race.

June 23 2014 8:08 PM
1 Squat
325 lbs x 0.9 reps
375 lbs x 1 reps
415 lbs x 1 reps
440 lbs x 1 reps
460 lbs x 1 reps
415 lbs x 2 reps
415 lbs x 2 reps
415 lbs x 2 reps 
325 lbs x 2 reps
325 lbs x 2 reps
325 lbs x 2 reps
Didn't quite feel like I had much pop out of the hole on these

2 Deadlift
315 lbs x 3 reps
315 lbs x 3 reps
315 lbs x 3 reps
Nice and fast

June 25 2014 8:00 PM
1 Bench Press
185 lbs x 1 reps
205 lbs x 1 reps
225 lbs x 1 reps
245 lbs x 1 reps
260 lbs x 1 reps
230 lbs x 2 reps
230 lbs x 2 reps
230 lbs x 2 reps
230 lbs x 2 reps
From now on I need to only get handoffs from manlets, almost got lifted off the bench on 245.

2 Weighted Dip
45 lbs x 5 reps
70 lbs x 5 reps
90 lbs x 3 reps
115 lbs x 3 reps
135 lbs x 3 reps
115 lbs x 3 reps
90 lbs x 4 reps
90 lbs x 4 reps
90 lbs x 4 reps
people mirin that three plate dip

3 Ring Dips
5 reps
5 reps
5 reps
5 reps
5 reps
pretty wide grip to hit the pecs more

4 Lying Barbell Triceps Extension
75 lbs x 4 reps
75 lbs x 4 reps
75 lbs x 4 reps
75 lbs x 4 reps
75 lbs x 4 reps
on a decline bench

Workout notes:
front/lateral/back raise ss, facepull/triceps pushdown ss, fly/reverse fly ss at the end

June 28 2014 3:31 PM
1 Bench Press
185 lbs x 1 reps
205 lbs x 1 reps
225 lbs x 1 reps
245 lbs x 1 reps
265 lbs x 1 reps
235 lbs x 2 reps
235 lbs x 2 reps
235 lbs x 2 reps
235 lbs x 2 reps
Probably my best bench day this entire cycle. Everything flew up except 265, which was still moderately fast

2 Weighted Dip
25 lbs x 5 reps
45 lbs x 5 reps
70 lbs x 5 reps
90 lbs x 3 reps
115 lbs x 3 reps
135 lbs x 3 reps
150 lbs x 1 reps 
90 lbs x 3 reps
90 lbs x 3 reps
90 lbs x 3 reps
3x135 was much easier than last time but going for a 150 triple may have been overly optimistic, stalled out halfway on rep two.

3 Ring Dips
5 reps
5 reps
5 reps
5 reps
5 reps
wide grip

4 Face Pull
150 lbs x 8 reps
150 lbs x 8 reps
150 lbs x 8 reps
ss w/ push downs

5 Rope Triceps Extension
85 lbs x 8 reps
85 lbs x 8 reps
85 lbs x 8 reps

Workout notes: pulled yesterday and just had a "meh" session

June 30 2014 7:50 PM
1 Squat
440 lbs x 1 reps
At RPE "Why did I take seven days between squat workouts"

I wonder what RPE "taking three weeks between squat workouts" feels like

Chris Anderson wrote:

I wonder what RPE "taking three weeks between squat workouts" feels like

Probably not johngoodman.jpg