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

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Master Posts : 1912 Join date : 2011-10-31 Age : 32

January 7 2014 7:05 PM
1 Deadlift
415 lbs x 1 reps
465 lbs x 1 reps
515 lbs x 1 reps
Good speed. In Olympic 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 3 reps
315 lbs x 3 reps
315 lbs x 3 reps
315 lbs x 3 reps
315 lbs x 3 reps
Last five sets from 1" deficit

3 Glute Ham Raise
8 reps
8 reps
8 reps
4 Pendlay Row
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
Snatch grip

Workout notes:
Facepulls after. Very good speed today, pushing how much I crowd the bar and it seems to be working.

Master Posts : 1912 Join date : 2011-10-31 Age : 32

January 8 2014 5:56 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
Slow 405, 440 was nice, but 455 felt goofy.

2 Speed Squat
275 lbs x 2 reps
275 lbs x 2 reps
275 lbs x 2 reps
275 lbs x 2 reps
2hb 2lb

3 Speed Front Squat
250 lbs x 2 reps
250 lbs x 2 reps
250 lbs x 2 reps
4 Glute Ham Raise
8 reps
8 reps
8 reps
Workout notes:
Leg extension, facepull, reverse cable fly

Weird squats today, need to get stuff in line before Smolov.

Master Posts : 1912 Join date : 2011-10-31 Age : 32

January 10 2014 7:06 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 much better today.

2 Speed Squat
315 lbs x 3 reps
315 lbs x 3 reps
315 lbs x 3 reps
Nice and fast

3 Bench Press
185 lbs x 1 reps
225 lbs x 1 reps
235 lbs x 1 reps
Pretty solid

4 Speed Bench Press
185 lbs x 3 reps
185 lbs x 3 reps
185 lbs x 3 reps
185 lbs x 3 reps
185 lbs x 3 reps
Am I actually getting better at benching?

Workout notes:
Leg Extensions, Cable Rows, Pec Deck

Best squat day since training at 22nd St with the squat bar.

Master Posts : 1912 Join date : 2011-10-31 Age : 32

Speed rep.

Master Posts : 1912 Join date : 2011-10-31 Age : 32

January 14 2014 7:10 PM
1 Squat
315 lbs x 9 reps
315 lbs x 9 reps
315 lbs x 9 reps
315 lbs x 9 reps
Easiest 4*9 of my life

2 Speed Deadlift
315 lbs x 2 reps
315 lbs x 2 reps
315 lbs x 2 reps
315 lbs x 2 reps
315 lbs x 2 reps
Felt like I could have cleaned these today.

Workout notes:
A+ session. I was down to half a scoop of noxplode so I just ate the powder. Is that the true secret to success?

Master Posts : 1912 Join date : 2011-10-31 Age : 32

Master Posts : 1912 Join date : 2011-10-31 Age : 32

January 15 2014 9:24 PM
1 Bench Press
165 lbs x 6 reps
165 lbs x 6 reps
165 lbs x 6 reps
165 lbs x 6 reps
165 lbs x 6 reps
165 lbs x 6 reps
I'm embarrassed

Workout notes:
Running Smolov Jr. for bench

January 16 2014 9:27 PM
1 Squat
340 lbs x 7 reps
340 lbs x 7 reps
340 lbs x 7 reps
340 lbs x 7 reps
340 lbs x 7 reps
Alternated high bar and low bar because I had a hard time keeping my back tight.

January 17 2014 8:24 PM
1 Speed Deadlift
325 lbs x 3 reps
325 lbs x 3 reps
325 lbs x 3 reps
325 lbs x 3 reps
325 lbs x 3 reps
Nice and quick

2 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
175 lbs x 5 reps
175 lbs x 5 reps
Another bench session I'm embarrassed to have done.

Workout notes:
Pretty sure fresh noxplode is more potent than old noxplode.

Master Posts : 1912 Join date : 2011-10-31 Age : 32

January 18 2014 8:14 PM
1 Squat
360 lbs x 5 reps
360 lbs x 5 reps
360 lbs x 5 reps
360 lbs x 5 reps
360 lbs x 5 reps
360 lbs x 5 reps
360 lbs x 5 reps
Much better than Thursday's 5x7

Master Posts : 1912 Join date : 2011-10-31 Age : 32

January 19 2014 6:18 PM
1 Squat
380 lbs x 3 reps
380 lbs x 3 reps
380 lbs x 3 reps
380 lbs x 3 reps
380 lbs x 3 reps
380 lbs x 3 reps
380 lbs x 3 reps
380 lbs x 3 reps
380 lbs x 3 reps
380 lbs x 3 reps
Strength was there but didn't have any pop.

2 Bench Press
180 lbs x 4 reps
180 lbs x 4 reps
180 lbs x 4 reps
180 lbs x 4 reps
180 lbs x 4 reps
180 lbs x 4 reps
180 lbs x 4 reps
180 lbs x 4 reps
A little easier to hold my arch on these lower reps.

Workout notes:
much fatigue

so reps

wow

Master Posts : 1912 Join date : 2011-10-31 Age : 32

January 21 2014 7:29 PM
1 Squat
335 lbs x 9 reps
335 lbs x 9 reps
335 lbs x 9 reps
335 lbs x 9 reps
Lungs were giving out before my legs. Should have filmed these; felt slow but how I feel is usually a lie.

2 Bench Press
200 lbs x 3 reps
200 lbs x 3 reps
200 lbs x 3 reps
200 lbs x 3 reps
200 lbs x 3 reps
200 lbs x 3 reps
200 lbs x 3 reps
200 lbs x 3 reps
200 lbs x 3 reps
200 lbs x 3 reps
Was supposed to do this yesterday but was too lazy. Probably my best bench day in awhile.

Master Posts : 1912 Join date : 2011-10-31 Age : 32

January 23 2014 9:30 PM
1 Squat
365 lbs x 7 reps
365 lbs x 7 reps
365 lbs x 7 reps
365 lbs x 7 reps
Knees are starting to feel like shit for some reason so I cut a set short.

2 Speed Deadlift
315 lbs x 2 reps
315 lbs x 2 reps
315 lbs x 2 reps
315 lbs x 2 reps
I probably should have benched instead of this, but these were all fast.

Master Posts : 1912 Join date : 2011-10-31 Age : 32

January 25 2014 7:47 PM
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1 Squat
380 lbs x 5 reps
380 lbs x 5 reps
380 lbs x 5 reps
380 lbs x 5 reps
380 lbs x 5 reps
380 lbs x 5 reps
380 lbs x 5 reps
Best squat day since the first day of Smolov. I don't know what it is about getting stupid drunk on Friday nights, but squatting the next day seems to go really well nine times out of ten. New strategy for approaching RUM?

Master Posts : 1912 Join date : 2011-10-31 Age : 32

Master Posts : 1912 Join date : 2011-10-31 Age : 32

Forgot to log a bench day on the 24th

anuary 24 2014 8:58 PM
1 Bench Press
198 lbs x 3 reps
198 lbs x 3 reps
198 lbs x 3 reps
198 lbs x 3 reps
198 lbs x 3 reps
Used kilo plates and wondered why 185 felt so damn heavy. Turns out it wasn't 185.

Workout notes:
Fell off the Smolov Jr Bench bandwagon, oops Sad

January 26 2014 8:55 PM
1 Squat
405 lbs x 3 reps
405 lbs x 3 reps
405 lbs x 3 reps
405 lbs x 3 reps
405 lbs x 3 reps
405 lbs x 3 reps
405 lbs x 3 reps
405 lbs x 3 reps
405 lbs x 3 reps
Sluggish. Had to cut it a set short to make it to the PL Club meeting.

January 28 2014 8:45 PM
1 Squat
415 lbs x 1 reps
345 lbs x 9 reps
345 lbs x 9 reps
345 lbs x 9 reps
345 lbs x 9 reps
No more 4*9 for at least another six months, thank Ed Coan

2 Deadlift
315 lbs x 2 reps
315 lbs x 2 reps
365 lbs x 1 reps
365 lbs x 1 reps
415 lbs x 1 reps
465 lbs x 1 reps
515 lbs x 1 reps
Stronk and fast. Last heavy pull before RUM.

Those look faster than whichever set I watched. I think it was your first set. das nice

Master Posts : 1912 Join date : 2011-10-31 Age : 32

January 30 2014 9:43 PM
1 Squat
370 lbs x 7 reps
370 lbs x 7 reps
370 lbs x 7 reps
370 lbs x 1 reps
370 lbs x 1 reps
370 lbs x 1 reps
Ruff

Workout notes:
My left knee is really bugging out on Smolov. I don't know if I wasn't ready for the increase in tonnage or what, but my patellar tendon or something in that area is acting up and the Brandon Lilly exploding knee thing is getting to my head a little.