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

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Andy Awad
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Fri Sep 05, 2014 9:56 am

Nathan Poage wrote:
Never lifting at 6:30am again if it can be avoided.

It's a horrible thing to do.
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Nathan Poage
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Sun Sep 07, 2014 9:34 pm

September 7 2014 9:29 PM
1 High-bar Squat
315 lbs x 1 reps
365 lbs x 1 reps
385 lbs x 1 reps
250 lbs x 5 reps
250 lbs x 5 reps
250 lbs x 5 reps
Decently fast 385, really fast CAT sets

2 Front 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
Better rack position and good speed

3 Glute Ham Raise
8 reps
8 reps
8 reps
w/ 10 lbs and slow eccentric

4 Pull-Up
8 reps
8 reps
8 reps
ss w/ ghr

5 Leg Extension
65 lbs x 25 reps
100 lbs x 50 reps       
unilateral then bilateral myo reps

6 Leg Curl
75 lbs x 25 reps
130 lbs x 25 reps       
unilateral then bilateral myo reps

Workout notes:
Look forward to high frequency squatting again

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Nathan Poage
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Mon Sep 08, 2014 7:32 pm

September 8 2014 7:15 PM
1 High-bar Squat
315 lbs x 1 reps
365 lbs x 1 reps
385 lbs x 1 reps
400 lbs x 1 reps
255 lbs x 5 reps
255 lbs x 5 reps
255 lbs x 5 reps
255 lbs x 5 reps
255 lbs x 5 reps
Past two days were the first time being even remotely close to 400 since July and it didn't go too bad. Strength and power should come back quickly.

2 Deadlift
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
CAT

3 Glute Ham Raise
8 reps
8 reps
8 reps
slow eccentric

4 Pull-Up
8 reps
8 reps
8 reps
ss w/ ghr

5 Leg Extension
65 lbs x 30 reps
120 lbs x 30 reps       
unilateral then bilateral myo reps

6 Leg Curl
50 lbs x 50 reps
100 lbs x 50 reps
unilateral then bilateral myo reps

Workout notes:
Squatting today felt better than yesterday.

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Nathan Poage
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Wed Sep 10, 2014 4:36 pm

September 10 2014 4:30 PM
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
Clean up, felt stronger than lifting at 6:30 am like last time.

2 Bench Press
185 lbs x 1 reps
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
Went back to feet down but no arch, so much faster than feet up

3 Weighted Dip
70 lbs x 5 reps
70 lbs x 5 reps
70 lbs x 5 reps
70 lbs x 5 reps
70 lbs x 5 reps

4 Cable Fly
55 lbs x 8 reps
55 lbs x 8 reps
55 lbs x 8 reps
ss w/ lateral

5 Dumbbell Lateral Raise
20 lbs x 8 reps
20 lbs x 8 reps
20 lbs x 8 reps

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Nathan Poage
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Thu Sep 11, 2014 9:02 am

September 11 2014 8:59 AM
1 High-bar Squat
315 lbs x 1 reps
365 lbs x 1 reps
385 lbs x 1 reps
255 lbs x 5 reps
255 lbs x 5 reps
255 lbs x 5 reps
255 lbs x 5 reps
255 lbs x 5 reps
Decent 385, didn't really feel awake until the CAT sets

2 Deadlift
255 lbs x 5 reps || Deficit: 2 ins
255 lbs x 5 reps || Deficit: 2 ins
255 lbs x 5 reps || Deficit: 2 ins
Pretty good speed

3 Glute Ham Raise
8 reps
8 reps
slow eccentric

4 Pull-Up
10 reps
10 reps
ss w/ ghr

Workout notes:
Another 6:00am no show for personal training, four hours of sleep from working closing shift at the bar, felt like going back to bed but I'd already had a large coffee and was at the gym

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badbackboi
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Thu Sep 11, 2014 1:22 pm

Man do u still get paid when they do that without canceling first? That's some bullshit
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Nathan Poage
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Fri Sep 12, 2014 5:00 pm

September 12 2014 4:16 PM
1 High-bar Squat
315 lbs x 1 reps
365 lbs x 1 reps
385 lbs x 1 reps
255 lbs x 5 reps
255 lbs x 5 reps
255 lbs x 5 reps
255 lbs x 5 reps
255 lbs x 5 reps
Lack of sleep from two nights ago caught up to me

2 Paused High-bar 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
1:5:0

3 Pull-Up
10 reps
10 reps
10 reps
Ss w/ ghr

4 Glute Ham Raise
12 reps
12 reps
12 reps

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Nathan Poage
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Fri Sep 12, 2014 5:01 pm

Dubya wrote:
Man do u still get paid when they do that without canceling first? That's some bullshit
Yep, I've gotten paid to lift in the morning twice now. It's still a little disappointing because I'd rather take the extre three hours of sleep

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Nathan Poage
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Tue Sep 16, 2014 9:45 pm

Sep 16, 2014 7:32 pm
September 16 2014 7:17 PM
1 High-bar Squat
405 lbs x 1 reps
255 lbs x 5 reps
255 lbs x 5 reps
255 lbs x 5 reps
255 lbs x 5 reps
255 lbs x 5 reps
Strength and power coming back well, very smooth DM and fast CAT

2 Deadlift
325 lbs x 3 reps
325 lbs x 3 reps
325 lbs x 3 reps
325 lbs x 3 reps
Decent? Maybe should have gone lighter

3 Pull-Up
8 reps
8 reps
8 reps
8 reps
8 reps
Ss w/ dl and ghr

4 Glute Ham Raise
8 reps
8 reps
Paused and fast

5 Leg Extension
140 lbs x 4 reps
140 lbs x 4 reps
140 lbs x 4 reps
140 lbs x 4 reps
140 lbs x 4 reps
Myo reps, 15sec rest

6 Leg Curl
150 lbs x 4 reps
150 lbs x 4 reps
150 lbs x 4 reps
150 lbs x 4 reps
150 lbs x 4 reps
Myo reps, 15sec rest

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Nathan Poage
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Thu Sep 18, 2014 11:12 am

September 18 2014 11:09 AM
1 Overhead Press
125 lbs x 2 reps  
105 lbs x 5 reps
105 lbs x 5 reps
105 lbs x 5 reps
cleaned up, seems to make a difference on the first rep

2 Bench Press
205 lbs x 1 reps
155 lbs x 5 reps
155 lbs x 5 reps
155 lbs x 5 reps
Much better speed with feet on the floor and a moderate arch

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/ bench

Workout notes:
fly/reverse fly/front raise finisher at the end. Just a quickie before work.

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Nathan Poage
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Thu Sep 18, 2014 3:45 pm

September 18 2014 3:42 PM
1 High-bar Squat
405 lbs x 1 reps
255 lbs x 5 reps
255 lbs x 5 reps
255 lbs x 5 reps
Another quickie before work. Much better speed

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Nathan Poage
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Thu Sep 18, 2014 3:45 pm

Today vs Yesterday
http://instagram.com/p/tGcJWvwBQz/ vs http://instagram.com/p/tB5jhCwBVJ/

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Nathan Poage
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Sat Sep 20, 2014 3:48 pm

September 20 2014 3:40 PM
1 High-bar Squat
315 lbs x 1 reps
365 lbs x 1 reps
385 lbs x 1 reps
405 lbs x 1 reps
275 lbs x 5 reps
275 lbs x 5 reps
275 lbs x 5 reps 
Keep getting faster and faster!

2 Weighted Dip
45 lbs x 5 reps
45 lbs x 5 reps
45 lbs x 5 reps
ss w/ squat CAT sets

3 Weighted Pull-Up
45 lbs x 5 reps
45 lbs x 5 reps
45 lbs x 5 reps
ss w/ squat CAT sets

4 Front Squat
225 lbs x 1 reps
275 lbs x 1 reps
325 lbs x 1 reps
for shits and giggles, decent speed, need to not sit back so much on these

5 Pull-Up
8 reps
8 reps
8 reps
8 reps
super wide neutral grip

Workout notes:
One of the most enjoyable sessions I've had in a while, looking forward to continuing to train like this.

BW was 156 though, in what continues to be the most unsuccessful bulk evarrr

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Chris Anderson
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Sat Sep 20, 2014 6:14 pm

148

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SSchwartsenator
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Location : Curlin' in yo squat rack

PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Sat Sep 20, 2014 7:35 pm

Chris Anderson wrote:
148



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Nathan Poage
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Mon Sep 22, 2014 7:39 pm

September 22 2014 7:27 PM
1 High-bar Squat
315 lbs x 1 reps
365 lbs x 1 reps
385 lbs x 1 reps
405 lbs x 1 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
Felt kind of off today working up to 405, but 275 sets were all fast.

2 Front Squat
225 lbs x 1 reps
275 lbs x 1 reps
315 lbs x 1 reps
330 lbs x 1 reps
350 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
Really thought I had 350 after nailing 330, bailed just above the hole. 225 sets were 2:5:0

3 Glute Ham Raise
8 reps
8 reps
8 reps
slow eccentric

4 Pull-Up
8 reps
8 reps
8 reps
ss w/ ghr

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Nathan Poage
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Tue Sep 23, 2014 9:08 am

September 23 2014 9:01 AM
1 Overhead Press
115 lbs x 3 reps
125 lbs x 2 reps
115 lbs x 3 reps
115 lbs x 3 reps
115 lbs x 3 reps 
With some clean complexes and cleaned up to the rack.

2 Bench Press
185 lbs x 1 reps
205 lbs x 1 reps
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
decent

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

4 Ring Dips
8 reps
8 reps
8 reps
w/ 25 lbs of weight

Workout notes:
fly/reverse fly/lat raise at the end.

Another 6:00 a.m. session, life sux

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Nathan Poage
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Thu Sep 25, 2014 3:45 pm

September 25 2014 3:42 PM
1 High-bar Squat
315 lbs x 1 reps
365 lbs x 1 reps
385 lbs x 1 reps
405 lbs x 1 reps
275 lbs x 5 reps
275 lbs x 5 reps
275 lbs x 5 reps
275 lbs x 5 reps
275 lbs x 5 reps
Decent 405, but the fastest I've ever squatted 275 for reps

2 Front Squat
225 lbs x 1 reps
275 lbs x 1 reps
330 lbs x 1 reps
235 lbs x 2 reps
235 lbs x 2 reps
235 lbs x 2 reps
235 lbs x 2 reps
235 lbs x 2 reps
Crushed 330, went for 345 and had a combination feeling of puking/passing out and missed coming out of the hole. 1:5:0 on the 235 sets

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Nathan Poage
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Mon Sep 29, 2014 7:31 pm

September 29 2014 7:24 PM
1 High-bar Squat
315 lbs x 1 reps
365 lbs x 1 reps
385 lbs x 1 reps
405 lbs x 1 reps
275 lbs x 5 reps
275 lbs x 5 reps
275 lbs x 5 reps
275 lbs x 5 reps
275 lbs x 5 reps
Could have gone better, at least the 275 CAT sets were super fast.

2 Front Squat
225 lbs x 1 reps
275 lbs x 1 reps
315 lbs x 1 reps
345 lbs x 0 reps
265 lbs x 1 reps
265 lbs x 1 reps
265 lbs x 1 reps
265 lbs x 1 reps
265 lbs x 1 reps
265 lbs x 1 reps
265 lbs x 1 reps
265 lbs x 1 reps
Absolutely killed 315, went pretty steady with 345 until I lost the rack 3/4 of the way up, kind of pissed about that. 265 singles were cluster sets w/ 20 sec rest and 1:5:0 tempo

3 Glute Ham Raise
12 reps
12 reps
12 reps
w/ 25 lbs

4 Leg Extension
100 lbs x 5 reps
110 lbs x 5 reps
120 lbs x 5 reps
130 lbs x 5 reps
140 lbs x 5 reps
150 lbs x 5 reps 
160 lbs x 3 reps   
Continuous, ridiculous quad pump

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Nathan Poage
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Mon Sep 29, 2014 7:38 pm

http://instagram.com/p/tjC4hJwBTQ/

Feelsbadman.jpg

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Nathan Poage
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Wed Oct 01, 2014 5:04 pm

October 1 2014 4:50 PM
1 High-bar Squat
315 lbs x 1 reps
365 lbs x 1 reps
385 lbs x 1 reps
405 lbs x 1 reps
275 lbs x 5 reps
275 lbs x 5 reps
275 lbs x 5 reps
275 lbs x 5 reps
275 lbs x 5 reps
B plus squat session

2 Front Squat
225 lbs x 1 reps
275 lbs x 1 reps
315 lbs x 1 reps
340 lbs x 1 reps
275 lbs x 1 reps
275 lbs x 1 reps
275 lbs x 1 reps
275 lbs x 1 reps
275 lbs x 1 reps
Accidental 340 after a mis-load; no wonder it felt heavier than 330. 275 was a 30 second cluster set at 1:3:0 Really happy with how fast I came out of the pauses.

3 Glute Ham Raise
12 reps
12 reps
12 reps
Relaxed t-spine seems to keep me in perfect position, will have to use that cure for personal training clients

4 Pull-Up
12 reps
12 reps
12 reps
ss w/ ghr

5 Leg Curl
100 lbs x 5 reps
110 lbs x 5 reps
120 lbs x 5 reps
130 lbs x 5 reps
140 lbs x 5 reps 
150 lbs x 3 reps
160 lbs x 3 reps
170 lbs x 3 reps   
Continuous until 130, 30 sec rest after

6 Leg Extension
100 lbs x 5 reps
110 lbs x 5 reps
120 lbs x 5 reps
130 lbs x 3 reps
140 lbs x 3 reps
150 lbs x 3 reps
160 lbs x 3 reps
Same deal as extensions

Workout notes:
Limiting factor on front squats seems to be keeping the rack, feels like a strength issue not a flexibility issue. Might tweak with how wide my grip is and see what's optimal.

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Andy Awad
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Wed Oct 15, 2014 1:19 pm

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Nathan Poage
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Wed Oct 15, 2014 8:29 pm

Andy Awad wrote:
Bump
lifting but not logging. Pulled an easy five hundred teo days ago in oly shoes.

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Chris Anderson
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Wed Oct 15, 2014 8:50 pm

Nathan Poage wrote:
lifting

Very Happy


Nathan Poage wrote:
but not logging

Sad

Nathan Poage wrote:
Pulled an easy five hundred

Very Happy


Nathan Poage wrote:
in oly shoes

confused

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Mon Oct 27, 2014 8:23 pm

 

October 27 2014 8:13 PM
1 Squat
315 lbs x 1 reps
365 lbs x 1 reps
385 lbs x 1 reps
405 lbs x 1 reps
315 lbs x 3 reps
315 lbs x 3 reps
315 lbs x 3 reps
Back to low bar for the first time since the meet in July. Despite being pretty inconsistent with training frequency the past week, 405 moved easier albeit slower than all of my 405 high bar squats.

2 Paused High-bar Squat
225 lbs x 3 reps
225 lbs x 3 reps
225 lbs x 3 reps
3:5:0
such burn much H+ accumulation wow

3 Romanian Deadlift
275 lbs x 6 reps || Deficit: 4 ins
275 lbs x 6 reps || Deficit: 4 ins
275 lbs x 6 reps || Deficit: 4 ins
5:1:0 All the way to the floor cuz supple

4 Glute Ham Raise
12 reps
12 reps
12 reps
Super fast after doing the RDLs

5 Pull-Up
10 reps
10 reps
10 reps
ss w/ ghr

6 Leg Extension
120 lbs x 8 reps
130 lbs x 8 reps
140 lbs x 8 reps
150 lbs x 8 reps 
30 sec rest quads already hurt

7 Leg Curl
120 lbs x 8 reps
130 lbs x 8 reps
140 lbs x 8 reps
150 lbs x 8 reps  
30 sec rest

Workout notes:
Time to start taking training super cereal again; RUM is only 14 weeks away and I don't think I'm where I need to be heading into meet training. Will have to make some changes to training.

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