Ultimate Iowa Powerlifting

A forum dedicated to powerlifting in Iowa and Iowa City
 
HomeCalendarFAQSearchMemberlistUsergroupsRegisterLog in

Share | 
 

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

View previous topic View next topic Go down 
Go to page : Previous  1 ... 9 ... 14, 15, 16, 17, 18  Next
AuthorMessage
Keosawa
American-Record Holder
American-Record Holder
avatar

Posts : 3174
Join date : 2011-10-30
Age : 30

PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Sun Aug 10, 2014 1:35 am

Good job with all this volume, mate--when was the last time you did a set of 20?
Back to top Go down
View user profile http://iowapowerlifting.com
Andy Awad
Class I
Class I


Posts : 531
Join date : 2013-12-08
Age : 31

PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Sun Aug 10, 2014 6:21 am

Keosawa wrote:
Good job with all this volume, mate--when was the last time you did a set of 20?

Cross country team in highschool?
Back to top Go down
View user profile
Nathan Poage
Master
Master
avatar

Posts : 1911
Join date : 2011-10-31
Age : 25

PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Sun Aug 10, 2014 1:45 pm

Andy Awad wrote:
Keosawa wrote:
Good job with all this volume, mate--when was the last time you did a set of 20?

Cross country team in highschool?
This is the correct answer.

_________________
flower flower flower 
Back to top Go down
View user profile http://www.lemonparty.com
Nathan Poage
Master
Master
avatar

Posts : 1911
Join date : 2011-10-31
Age : 25

PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Wed Aug 13, 2014 4:10 pm

August 11 2014 3:54 PM
1 Overhead Press
95 lbs x 10 reps
95 lbs x 10 reps
95 lbs x 10 reps 
Felt more in the groove than last week.

2 Bench Press
140 lbs x 10 reps
140 lbs x 10 reps
140 lbs x 10 reps 
feet up, fat grips, wide grip for dem joocy pecs

3 Bench Press
135 lbs x 10 reps
135 lbs x 10 reps
135 lbs x 10 reps
Crazy bench, 65 in bar weight this time instead of 45 and it felt harder for some reason

4 Ring Dips
12 reps
12 reps
12 reps
12 reps
pecs were fried from crazy bench, 1 min rest

5 Lying Barbell Triceps Extension
75 lbs x 8 reps
75 lbs x 8 reps
75 lbs x 8 reps 
1-2 min rest

Workout notes:
front raise/lateral raise/ext rotation ss at the end

_________________
flower flower flower 
Back to top Go down
View user profile http://www.lemonparty.com
SSchwartsenator
Admin
avatar

Posts : 511
Join date : 2014-02-12
Age : 26
Location : Curlin' in yo squat rack

PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Wed Aug 13, 2014 5:42 pm

You forgot to log your chained dolphin dips. No log = no gains

_________________
I like to pretend I know what I'm doing
Back to top Go down
View user profile
Nathan Poage
Master
Master
avatar

Posts : 1911
Join date : 2011-10-31
Age : 25

PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Wed Aug 13, 2014 8:10 pm

August 13 2014 7:14 PM
1 Deadlift
325 lbs x 10 reps
325 lbs x 10 reps
325 lbs x 10 reps
Figured using the deadlift bar would make it easier so I used fat grips to make it harder. 5 min rest

2 Pendlay Row
155 lbs x 8 reps
155 lbs x 8 reps
155 lbs x 8 reps
Pretended like I had ILS for every rep made a difference, dat mind muscle connection

3 Pull-Up
8 reps
8 reps
8 reps
Wide grip

4 Glute Ham Raise
5 reps
5 reps
5 reps
Felt weird, maybe it's the efts instead of the hammer strength

5 Dumbbell Row
70 lbs x 15 reps
70 lbs x 15 reps
70 lbs x 15 reps      
Ss w/ ghr

6 Leg Curl
60 lbs x 60 reps
Mix of unilateral and bilateral for two loooong sets, didn't keep track of reps

7 Lat Pulldown
60 lbs x 10 reps
70 lbs x 10 reps
80 lbs x 10 reps 
V handle

8 Face Pull
50 lbs x 12 reps
50 lbs x 12 reps
50 lbs x 12 reps
50 lbs x 12 reps

_________________
flower flower flower 
Back to top Go down
View user profile http://www.lemonparty.com
Nathan Poage
Master
Master
avatar

Posts : 1911
Join date : 2011-10-31
Age : 25

PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Wed Aug 13, 2014 8:10 pm

SSchwartsenator wrote:
You forgot to log your chained dolphin dips. No log = no gains

_________________
flower flower flower 
Back to top Go down
View user profile http://www.lemonparty.com
Nathan Poage
Master
Master
avatar

Posts : 1911
Join date : 2011-10-31
Age : 25

PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Fri Aug 15, 2014 12:14 am

August 14 2014 11:05 PM
1 High-bar Squat
225 lbs x 20 reps 
Right knee felt wonky

2 SSB Squat
225 lbs x 10 reps
225 lbs x 10 reps
225 lbs x 10 reps 
Seem to be getting less out of shape, 5min rest

3 Hack Squats
225 lbs x 10 reps
225 lbs x 10 reps
225 lbs x 10 reps 
Hardest time doing these, went up 20 lbs because yolo

Workout notes:
Worked 10 hours before this, didn't get in to the gym until 9:45, not a great session and no time for accessories

_________________
flower flower flower 
Back to top Go down
View user profile http://www.lemonparty.com
Nathan Poage
Master
Master
avatar

Posts : 1911
Join date : 2011-10-31
Age : 25

PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Mon Aug 18, 2014 7:32 pm

August 18 2014 4:41 PM
1 Log Press
100 lbs x 8 reps
100 lbs x 8 reps
100 lbs x 8 reps
100 lbs x 8 reps  
3-4 min rest

2 Pull-Up
5 reps
5 reps
5 reps
5 reps
Ss w/log press

3 Bench Press
155 lbs x 10 reps
155 lbs x 10 reps
155 lbs x 10 reps 
Feet up, fat grips, slightly wider grip again, 3 min rest

4 Pull-Up
5 reps
5 reps
5 reps
Ss w/bench

5 Bench Press
145 lbs x 8 reps
145 lbs x 8 reps
145 lbs x 8 reps
Crazy bench, 95 in bar weight and a 25 per side, 3 min rest. Added fat grips this week, slightly harder

6 Pull-Up
5 reps
5 reps
5 reps
Ss w/bench

7 Weighted Dip
25 lbs x 8 reps
25 lbs x 8 reps
25 lbs x 8 reps
Fat grips, 2 min rest

8 Lying Barbell Triceps Extension
65 lbs x 8 reps
65 lbs x 8 reps
65 lbs x 8 reps
Ss w/curlz

9 Hammer Curl
27 lbs x 8 reps
27 lbs x 8 reps
27 lbs x 8 reps     
First tme doing these since...high school?

Workout notes:
Good press day, caught up on sleep a bit but I've got about 80 hrs of work this week

_________________
flower flower flower 
Back to top Go down
View user profile http://www.lemonparty.com
Nathan Poage
Master
Master
avatar

Posts : 1911
Join date : 2011-10-31
Age : 25

PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Fri Aug 22, 2014 3:03 pm

August 22 2014 1:39 PM
1 Deadlift
325 lbs x 8 reps
325 lbs x 8 reps
325 lbs x 8 reps
Started off kind of slow but speed got better as I went along

2 Snatch Grip Deadlift
275 lbs x 8 reps 
Tough set, then I ripped open my thumb and didn't have tape so I called it

3 Bent Over Row
225 lbs x 8 reps     
3min rest

4 Glute Ham Raise
5 reps
5 reps
5 reps
Ss w/rows

5 Pull-Up
8 reps
8 reps
8 reps

_________________
flower flower flower 
Back to top Go down
View user profile http://www.lemonparty.com
Nathan Poage
Master
Master
avatar

Posts : 1911
Join date : 2011-10-31
Age : 25

PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Wed Aug 27, 2014 7:59 pm

August 27 2014 7:50 PM
1 High-bar Squat
365 lbs x 1 reps @ 7
245 lbs x 10 reps
245 lbs x 10 reps
245 lbs x 10 reps  
Lifted at the campus gym so I had to make sure freshmen know I'm kind of a big deal and smoked that 365 single as an over-warm set. Didn't feel like doing a widow-maker after taking so much time off from squats.

2 Front Squat
225 lbs x 5 reps
225 lbs x 5 reps
225 lbs x 5 reps
Last time I did these, my beard was significantly shorter, hard to get that sweet spot with my rack position. Could tell I hadn't done these in a long time.

3 Glute Ham Raise
10 reps
10 reps
10 reps
10 reps
Hammer Strength GHR > EFTS GHR

4 Leg Extension
40 lbs x 50 reps
80 lbs x 15 reps
Unilateral myo reps and then a normal burn out set

5 Leg Curl
50 lbs x 50 reps
90 lbs x 22 reps       
Unilateral myo reps and then a burn out set

Workout notes:
Rec center was full of jabronis since it's the first week of class
Probably going to split time between here and Magni because of my work schedule
Already sore from front squats and leg extensions, hello alarm phase of GAS
Might be stronger on leg curls than leg extensions, which makes no sense

_________________
flower flower flower 
Back to top Go down
View user profile http://www.lemonparty.com
Keosawa
American-Record Holder
American-Record Holder
avatar

Posts : 3174
Join date : 2011-10-30
Age : 30

PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Sat Aug 30, 2014 7:51 pm

It feels so weird not being around for the beginning of the semester. I can't complain though.
Back to top Go down
View user profile http://iowapowerlifting.com
Chris Anderson
Anabolic Furnace
Anabolic Furnace
avatar

Posts : 3023
Join date : 2011-11-02
Age : 24
Location : The City of Iowa

PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Sat Aug 30, 2014 9:04 pm

I fucking LOVE not being a student here anymore.

_________________
i lift things up and put them down

Solum per exitum.
Back to top Go down
View user profile
SSchwartsenator
Admin
avatar

Posts : 511
Join date : 2014-02-12
Age : 26
Location : Curlin' in yo squat rack

PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Sun Aug 31, 2014 2:13 am

Went to the rec last week and it was miserable. Benches are slippery, too many jabronis, and waiting to do exercises sucks. Plus no Danger Zone

_________________
I like to pretend I know what I'm doing
Back to top Go down
View user profile
badbackboi
Class II
Class II
avatar

Posts : 221
Join date : 2014-05-26

PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Mon Sep 01, 2014 2:18 am

Up vote for Hans Selye

I alway heard it was ideal to have hamstring to quad ratio > 1:1 but I also heard something crazy that Hatfield had a 3:1 which is incredible to believe

U like the GHR with roller pads better??? Mindblown
Back to top Go down
View user profile
Nathan Poage
Master
Master
avatar

Posts : 1911
Join date : 2011-10-31
Age : 25

PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Mon Sep 01, 2014 1:24 pm

August 31 2014 3:39 PM
1 Deadlift
315 lbs x 8 reps
315 lbs x 8 reps
315 lbs x 8 reps
Felt very fast

2 Bent Over Row
225 lbs x 5 reps
225 lbs x 5 reps
225 lbs x 5 reps
Cheat up, slow eccentric

3 Pull-Up
8 reps
8 reps
8 reps
8 reps
Felt really easy, maybe because my weight is way down this week.

4 Face Pull
150 lbs x 8 reps
150 lbs x 8 reps
150 lbs x 8 reps
150 lbs x 8 reps
45 sec rest

Workout notes:
Finished with some external rotations. Benched super late at night last night at the rec center and it sucked, but ohp went really well with a wider than normal grip.

Weight was down to 158 this morning after a breakfast smoothie and sweating my ass off changing a car battery in the blazing sun.

_________________
flower flower flower 
Back to top Go down
View user profile http://www.lemonparty.com
Nathan Poage
Master
Master
avatar

Posts : 1911
Join date : 2011-10-31
Age : 25

PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Mon Sep 01, 2014 1:26 pm

September 1 2014 1:17 PM
1 High-bar Squat
275 lbs x 1 reps
315 lbs x 1 reps
330 lbs x 1 reps
365 lbs x 1 reps
255 lbs x 8 reps
255 lbs x 8 reps
255 lbs x 8 reps 
Better squat day today than last time, speed was fast on every rep of squats except the last two of the final set

2 Front Squat
225 lbs x 1 reps
275 lbs x 1 reps
315 lbs x 1 reps
245 lbs x 5 reps
245 lbs x 5 reps
245 lbs x 5 reps 
Getting those neural gains back

3 Glute Ham Raise
8 reps
8 reps
8 reps
8 reps
w/ 20lb med ball

4 Leg Curl
65 lbs x 50 reps
90 lbs x 25 reps
unilateral myo reps and then bilateral myo reps

5 Leg Extension
50 lbs x 50 reps
80 lbs x 25 reps
unilateral myo reps and then bilateral myo reps

Workout notes:
Weight back up to 160 in the morning after a McDoubles re-feed last night, despite the four poops by 10:00 from said re-feed.

_________________
flower flower flower 
Back to top Go down
View user profile http://www.lemonparty.com
Nathan Poage
Master
Master
avatar

Posts : 1911
Join date : 2011-10-31
Age : 25

PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Mon Sep 01, 2014 1:29 pm

Dubya wrote:
Up vote for Hans Selye

I alway heard it was ideal to have hamstring to quad ratio > 1:1 but I also heard something crazy that Hatfield had a 3:1 which is incredible to believe

U like the GHR with roller pads better??? Mindblown
Do you mean the ratio of hamstring work to quad work in a workout or strength ratios?

_________________
flower flower flower 
Back to top Go down
View user profile http://www.lemonparty.com
badbackboi
Class II
Class II
avatar

Posts : 221
Join date : 2014-05-26

PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Mon Sep 01, 2014 3:52 pm

Yeah strength ratio
Back to top Go down
View user profile
Nathan Poage
Master
Master
avatar

Posts : 1911
Join date : 2011-10-31
Age : 25

PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Wed Sep 03, 2014 4:43 pm

September 3 2014 4:38 PM
1 Overhead Press
100 lbs x 8 reps
100 lbs x 8 reps
100 lbs x 8 reps 
Felt good

2 Wide Grip Bench Press
155 lbs x 6 reps
155 lbs x 6 reps
155 lbs x 6 reps    
Ring fingers on the rings, harder than I thought it would be for only moving my grip out a couple fingers

3 Pull-Up
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
After every set of ohp and bench

4 Weighted Dip
45 lbs x 8 reps
45 lbs x 8 reps
45 lbs x 8 reps
wide-ish grip

5 Dumbbell Lateral Raise
15 lbs x 16 reps
15 lbs x 16 reps
15 lbs x 16 reps  
8 lateral, 8 front

6 Face Pull
135 lbs x 8 reps
155 lbs x 8 reps
175 lbs x 8 reps
195 lbs x 8 reps     
135 lbs x 18 reps
Workout notes:
External rotations at the end 
Quick workout, in and out in an hour

_________________
flower flower flower 
Back to top Go down
View user profile http://www.lemonparty.com
Nathan Poage
Master
Master
avatar

Posts : 1911
Join date : 2011-10-31
Age : 25

PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Wed Sep 03, 2014 4:43 pm

Dubya wrote:
Yeah strength ratio
That is insane, but also my new goal.

_________________
flower flower flower 
Back to top Go down
View user profile http://www.lemonparty.com
SSchwartsenator
Admin
avatar

Posts : 511
Join date : 2014-02-12
Age : 26
Location : Curlin' in yo squat rack

PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Wed Sep 03, 2014 5:18 pm

Nathan Poage wrote:
Dubya wrote:
Yeah strength ratio
That is insane, but also my new goal.

You finna try to get dat Anaconda booty?

_________________
I like to pretend I know what I'm doing
Back to top Go down
View user profile
badbackboi
Class II
Class II
avatar

Posts : 221
Join date : 2014-05-26

PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Wed Sep 03, 2014 5:37 pm

Fred Hadtield wrote:
It’s almost a law that your quads and hammies should be of approximately equal strength in order to provide "balanced" development. Some experts claim that a ham-to-quad strength ratio of 1 to 1 reduces shear and hamstring pulls. At best, this is mere speculation. When I was a powerlifter, my hamstrings were close to twice or three times the strength of my quads. Most sprinters are much stronger in the mammie [sic] department too, because that’s what they all use! If you give attention to muscle balance, beware that speculation is rampant.

http://www.timinvermont.com/fitness/squat2.htm
Back to top Go down
View user profile
Nathan Poage
Master
Master
avatar

Posts : 1911
Join date : 2011-10-31
Age : 25

PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Thu Sep 04, 2014 2:37 pm

September 4 2014 2:18 PM
1 Deadlift
315 lbs x 1 reps
365 lbs x 1 reps
415 lbs x 1 reps
440 lbs x 1 reps
465 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 lbs x 5 reps || Deficit: 1 ins
315 lbs x 5 reps || Deficit: 1 ins
315 lbs x 5 reps || Deficit: 1 ins
Decent 465, 35 CAT sets, 53 deficits after that didn't feel much slower

2 Glute Ham Raise
12 reps
12 reps
12 reps
12 reps
3:1:0

3 Weighted Pull-Up
25 lbs x 5 reps
25 lbs x 5 reps
25 lbs x 5 reps
25 lbs x 5 reps
ss w/ GHR

4 Cable Row
220 lbs x 12 reps
220 lbs x 12 reps
220 lbs x 12 reps
220 lbs x 12 reps
220 lbs x 12 reps
Maxed out the stack, going to have to find a way to make these harder or just use barbells/dumbbells

5 Face Pull
150 lbs x 12 reps
150 lbs x 12 reps
150 lbs x 12 reps
Workout notes:
Getting real tired of sets of 10 and 8, so I'm going back to daily maxes (at a lower RPE for awhile) and CAT sets. I did that for the majority of my training leading up to last year's USAPL meet and RUM and those were the best two meets of my life, so why fix what isn't broken. I will be benching more consistently though.

_________________
flower flower flower 
Back to top Go down
View user profile http://www.lemonparty.com
Nathan Poage
Master
Master
avatar

Posts : 1911
Join date : 2011-10-31
Age : 25

PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Fri Sep 05, 2014 9:45 am

September 5 2014 9:37 AM
1 Overhead Press
105 lbs x 5 reps
105 lbs x 5 reps
105 lbs x 5 reps
105 lbs x 5 reps
105 lbs x 5 reps
Harder than it should have been.

2 Bench Press
185 lbs x 1 reps
135 lbs x 5 reps
135 lbs x 5 reps
135 lbs x 5 reps
135 lbs x 5 reps
135 lbs x 5 reps
Feet up, paused, CAT

3 Weighted Dip
55 lbs x 8 reps
55 lbs x 8 reps
55 lbs x 8 reps
Felt good on my back after deadlifting yesterday

4 Lying Barbell Triceps Extension
55 lbs x 8 reps
55 lbs x 8 reps
55 lbs x 8 reps
Still feels awkward

5 Cable Fly
50 lbs x 8 reps
50 lbs x 8 reps
50 lbs x 8 reps
Paused

6 Dumbbell Lateral Raise
20 lbs x 10 reps
20 lbs x 10 reps
20 lbs x 10 reps      
Workout notes:
Suckfest. A personal training client was supposed to show up at 6:00am for a session, but never did. I'd gotten about five hours of sleep because I closed at work and pounded a pre workout when I woke up, so it was past the point of no return for going to sleep again. Never lifting at 6:30am again if it can be avoided.

_________________
flower flower flower 
Back to top Go down
View user profile http://www.lemonparty.com
Sponsored content




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

Back to top Go down
 
★Poage's Straining Log: Let's Get Ready to RUMble★
View previous topic View next topic Back to top 
Page 15 of 18Go to page : Previous  1 ... 9 ... 14, 15, 16, 17, 18  Next
 Similar topics
-
» ★Poage's Straining Log: Let's Get Ready to RUMble★
» Straining....oh the dreaded constipation
» Nathan Poage's Log
» ;l--------------------------
» a New Flush Cow

Permissions in this forum:You cannot reply to topics in this forum
Ultimate Iowa Powerlifting :: General :: Training Logs-
Jump to: