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

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Nathan Poage
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Tue Dec 17, 2013 6:55 pm

Chris Anderson wrote:
KevinAlvy wrote:
how does one become more specific than daily max

2x daily max?

Daily meet.
Daily Speed-Strength Spots

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Chris Anderson
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Tue Dec 17, 2013 6:58 pm

It doesn't get any more specific than doing upright rows of 315 for two and a half reps every day for 3+ years to save a man's life.

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Tue Dec 17, 2013 7:08 pm

Too bad upright rows just aren't my sport.

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Wed Dec 18, 2013 10:05 am

Chris Anderson wrote:
It doesn't get any more specific than doing upright rows of 315 for two and a half reps every day for 3+ years to save a man's life.

my cns was fried for 2 months after my first time spotting speed strenf
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Wed Dec 18, 2013 1:26 pm

Are you chewing gum?
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Sat Dec 21, 2013 10:06 pm

December 20 2013 6:14 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
Dog shit speed

Workout notes:
Sleep deprivation is a hell of a drug. My body was not ready after finals.

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Mon Dec 23, 2013 12:55 pm

December 23 2013 12:42 PM
1 Squat
315 lbs x 1 reps
365 lbs x 1 reps
405 lbs x 1 reps
440 lbs x 1 reps
450 lbs x 1 reps
460 lbs x 1 reps
No hb today, it'll probably just be lb for these now. 440 tipped forward a little but was fast. Very happy with the 450 & 460.

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
250 lbs x 5 reps
250 lbs x 5 reps
2 hb 5 lb. Very smooth today. Shifting the focus to lb as the meet gets closer.

3 Speed Bench Press
175 lbs x 5 reps
175 lbs x 5 reps
175 lbs x 5 reps
175 lbs x 5 reps
175 lbs x 5 reps
My bench actually improves the more I bench. WHO KNEW?!

Workout notes:
Dips/Pull up SS at the end. Very happy with today's training. Smoothest squats since my meet.

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Mon Dec 23, 2013 12:59 pm


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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Sun Dec 29, 2013 6:01 pm

December 29 2013 5:47 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
425 lbs x 1 reps
440 lbs x 1 reps
405 was sloppy but after that was a little better. Everything felt kind of heavy.

2 Speed 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
These were better; good speed with relatively heavier weight.Dropping down from fives to triples on these now. All lb today.

3 Speed Deadlift
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
Slower than I would have liked but I haven't deadlifted in about a week and a half. Creeping up with the weight on these too.

Workout notes:
Shouldn't have replaced lifting with eating Christmas cookies for the past week.

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Tue Dec 31, 2013 3:46 pm

December 31 2013 2:35 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
530 lbs x 1 reps
530 lbs x 1 reps
555 lbs x 1 reps
Big oly shoe PR

2 Speed Deadlift
315 lbs x 3 reps
315 lbs x 3 reps
315 lbs x 3 reps
Got real tired real quick

3 Pendlay Row
135 lbs x 8 reps
155 lbs x 5 reps
175 lbs x 3 reps
Snatch grip

Workout notes:
Today was a good day and I didn't even have to use my AK


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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Thu Jan 02, 2014 8:28 pm

January 2 2014 8:16 PM
1 Squat
325 lbs x 1 reps
375 lbs x 1 reps
415 lbs x 1 reps
440 lbs x 1 reps
Back was super tight from either the 555 pull or doing nothing but playing Smash Bros for the past two days. Got to use a Texas Squat Bar doe.

2 Speed Squat
225 lbs x 3 reps
225 lbs x 3 reps
225 lbs x 3 reps
Hb cuz back.

3 Hack Squats
250 lbs x 5 reps
250 lbs x 5 reps
250 lbs x 5 reps
4 Chest-Supported Row
115 lbs x 5 reps
115 lbs x 5 reps
115 lbs x 5 reps
115 lbs x 5 reps

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Sat Jan 04, 2014 9:15 pm

January 4 2014 8:14 PM
1 Squat
315 lbs x 1 reps
365 lbs x 1 reps
405 lbs x 1 reps
440 lbs x 1 reps
455 lbs x 1 reps
Not slow but not pretty. Couldn't keep a neutral spine for the life of me.

2 Speed Squat
315 lbs x 6 reps
4 lb 2 hb Belting up makes these so much faster.

3 Paused Squat
300 lbs x 2 reps
300 lbs x 2 reps
300 lbs x 2 reps
2 lb 1 hb

4 Glute Ham Raise
8 reps
8 reps
8 reps
w/ 25 kbs

Workout notes:
Leg extecardions, cable rows, face pulls


Butt wink like a mofo on squats. Posterior chain hasn't felt the same this week; time to actually do mobility work.

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Chris Anderson
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Sat Jan 04, 2014 9:24 pm

Wait, people outside of reddit actually care about butt wink?

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Nathan Poage
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Sat Jan 04, 2014 11:20 pm

Yeah, cuz I'm trying to be a supple leopard.

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KevinAlvy
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Sun Jan 05, 2014 1:00 am

Reps for supple leopard pdf
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Sun Jan 05, 2014 1:28 am

I've got the hard copy if you want to borrow it. Just don't forget to return it before you move back to Chicago like fucking Big Dawg did.

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Sun Jan 05, 2014 2:28 am

Supple Leopard is in the Dropbox, people.

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Sun Jan 05, 2014 11:42 am

I LIKE HAVING PHYSICAL COPIES

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Sun Jan 05, 2014 1:26 pm

Well this is 2014 and we have almost got our printer technology to work.

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Sun Jan 05, 2014 6:15 pm

I prefer physical since it's available...

reps for both
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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Sun Jan 05, 2014 9:03 pm

Always prefer some physical, nom sayin?

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Sun Jan 05, 2014 9:15 pm

oh lawd

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Mon Jan 06, 2014 8:06 pm

January 6 2014 7:33 PM
1 Squat
315 lbs x 1 reps
365 lbs x 1 reps
405 lbs x 1 reps
440 lbs x 1 reps
455 lbs x 1 reps
So bad

2 Bench Press
185 lbs x 1 reps
225 lbs x 1 reps
245 lbs x 1 reps
265 lbs x 1 reps
You know something is wrong when benching 5 lbs more than your meet PR is easier than a 440 & 455 squat

3 Speed Bench Press
185 lbs x 3 reps
185 lbs x 3 reps
185 lbs x 3 reps
EZ-PZ

Workout notes:
Leg extension, cable fly, leg curl


First time benching since December 23 EL. OH. EL.

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Mon Jan 06, 2014 8:22 pm

259+5=265?



Noooooooooo

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PostSubject: Re: ★Poage's Straining Log: Let's Get Ready to RUMble★   Mon Jan 06, 2014 8:43 pm

Chris Anderson wrote:
259+5=265?



Noooooooooo
Have you emailed Stancel about us using the weightlifting room in the Fieldhouse?



Noooooooooo

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