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

May 22 2014 10:00 PM
1 Box Jump
2.5 ft x 5 reps
2.5 ft x 5 reps
2.5 ft x 5 reps
2.5 ft x 5 reps
2.5 ft x 5 reps
in between squat warm ups and guessing on the height because the jerk blocks aren't marked

2 Squat
325 lbs x 1 reps
375 lbs x 1 reps
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
255 lbs x 3 reps
Using a squat bar was nice, having super tender adductors was not nice

3 Barbell Jump Squat
88.2 lbs x 4 reps
88.2 lbs x 4 reps
88.2 lbs x 4 reps
88.2 lbs x 4 reps
88.2 lbs x 4 reps
Working on that RFD cuz I feel super slow coming out of finals, paused for 3 in the hole to take away stretch reflex

4 Pull-Up
8 reps
8 reps
8 reps
5 reps
5 reps
8s on the yoke and 5s on softballs, both made gripping kind of tough

SSchwartsenator wrote:

You might as well just start ordering tren from a badly translated Greek wholesaler...

http://healthyliving.msn.com/health-wellness/illegal-online-meds-targeted-in-worldwide-crackdown-fda-says-1

Might not be the best time for that.

Had to catch up on my reps for benching

May 23 2014 8:23 PM
1 Bench Press
185 lbs x 1 reps
200 lbs x 1 reps
225 lbs x 1 reps
245 lbs x 1 reps
255 lbs x 1 reps
270 lbs x 1 reps
270 lbs x 0 reps
200 lbs x 4 reps
200 lbs x 4 reps
200 lbs x 4 reps
200 lbs x 4 reps
First 270 single had a questionable pause but was pretty smooth, second 270 single had a definite pause on the chest and about halfway up.

2 Close Grip Bench Press
125 lbs x 5 reps
125 lbs x 5 reps
125 lbs x 5 reps
125 lbs x 5 reps
Swiss bar bench and with a good pause on each rep

3 Lying Barbell Triceps Extension
55 lbs x 5 reps
55 lbs x 5 reps
55 lbs x 5 reps
55 lbs x 5 reps
55 lbs x 5 reps
ss w/ press

4 Axle Press
50 lbs x 5 reps
50 lbs x 5 reps
50 lbs x 5 reps
50 lbs x 5 reps
50 lbs x 5 reps
Plate weight, not sure what the pipe weighs but it felt pretty light

5 Weighted Pull-Up
25 lbs x 5 reps
25 lbs x 5 reps
25 lbs x 5 reps
rings

6 Dumbbell Rear Delt Fly
12 lbs x 6 reps
12 lbs x 6 reps
12 lbs x 6 reps

7 Dumbbell Lateral Raise
12 lbs x 6 reps
12 lbs x 6 reps
12 lbs x 6 reps

8 Dumbbell Front Raise
12 lbs x 6 reps
12 lbs x 6 reps
12 lbs x 6 reps

Brometheus wrote:

Had to catch up on my reps for benching

repped for repping

Wait!! What happened to scooby?! When did this happen?

Brometheus wrote:

Wait!! What happened to scooby?! When did this happen?

Rippetroll is your god now.

May 29 2014 7:45 PM
1 Box Jump
3.3 ft x 5 reps
3.3 ft x 5 reps
3.3 ft x 3 reps
3.3 ft x 3 reps
w/ squat warm ups

2 Squat
325 lbs x 1 reps
375 lbs x 1 reps
415 lbs x 1 reps
425 lbs x 1 reps
325 lbs x 3 reps
325 lbs x 3 reps
325 lbs x 3 reps
325 lbs x 3 reps
Kind of slow on the 425 but it could have been worse. Triples paired with squat jumps

3 Barbell Jump Squat
130 lbs x 3 reps
130 lbs x 3 reps
130 lbs x 3 reps
130 lbs x 3 reps
Felt more explosive than last time, which is good

4 SSB Squat
145 lbs x 3 reps
195 lbs x 3 reps
195 lbs x 3 reps
195 lbs x 3 reps
195 lbs x 3 reps
195 lbs x 3 reps
Working on staying upright and RFD

5 Pull-Up
8 reps
8 reps
8 reps
5 reps
softball grips

6 Dumbbell Rear Delt Fly
12 lbs x 5 reps
ss w/ band pull aparts

Workout notes:
Probably my best session since coming back from finals/graduation weekend, a little more pop out of the hole this time. A few days ago I had a pretty crappy deadlift session and tried to bench the next day but quit after 225 caused some pain in my lower back and just did some dips and pull ups instead. Hopefully I can start stringing together better training sessions.

It won't be too long before it starts to click. You're doing the right thing by really forcing the issue in your training--it's good to see that your back allowed you to squat OK today.

May 30 2014 9:43 PM
1 Bench Press
205 lbs x 1 reps
225 lbs x 1 reps
240 lbs x 1 reps
250 lbs x 1 reps
205 lbs x 3 reps
205 lbs x 3 reps
205 lbs x 3 reps
205 lbs x 3 reps
205 lbs x 3 reps
Benched w/out a false grip today and it felt weird, but ultimately I think I'll have to make the change permanently.

2 Weighted Dip
25 lbs x 5 reps
45 lbs x 5 reps
70 lbs x 3 reps
90 lbs x 3 reps
90 lbs x 3 reps
90 lbs x 3 reps
45 lbs x 5 reps
45 lbs x 5 reps
45 lbs x 5 reps
Felt good to have 90 lbs of weight between my legs, nom sayin?

Workout notes:
BB triceps extensions, upright rows, face pulls, cable rows, cable flies, and reverse cable flies after.

Nathan Poage wrote:

Benched w/out a false grip today and it felt weird, but ultimately I think I'll have to make the change permanently.

  

June 1 2014 7:44 PM
1 Box Jump
3.3 ft x 5 reps
3.3 ft x 5 reps
3.3 ft x 5 reps
ss w/ squat warm ups, plus some VJ to box jumps and depth jumps to box

2 Squat
325 lbs x 1 reps
375 lbs x 1 reps
415 lbs x 1 reps
425 lbs x 1 reps
435 lbs x 1 reps
335 lbs x 3 reps
335 lbs x 3 reps
335 lbs x 3 reps
Getting a little heavier/more comfortable with daily maxes but need to get my technique down with the heavier weights. Triples ss w/ jump squats

3 Barbell Jump Squat
139 lbs x 3 reps
139 lbs x 3 reps
139 lbs x 3 reps
Done from a dead-stop off jerk blocks this time

4 Deadlift
315 lbs x 3 reps
315 lbs x 3 reps
315 lbs x 3 reps
ss w/ ring dips for the hell of it

Oh, and played some Sweet Chin Music on the speed bag, hoo ah!

June 2 2014 2:08 PM
1 Deadlift
330.7 lbs x 3 reps
396.8 lbs x 1 reps
440.9 lbs x 1 reps
485 lbs x 1 reps
507.1 lbs x 1 reps
518.1 lbs x 1 reps
286.6 lbs x 3 reps
286.6 lbs x 3 reps
286.6 lbs x 3 reps
286.6 lbs x 3 reps
286.6 lbs x 3 reps
286.6 lbs x 3 reps
Deadlifts felt "on" for the first time in a while today which was very nice.

2 Weighted Pull-Up
33.1 lbs x 5 reps
33.1 lbs x 5 reps
33.1 lbs x 5 reps
33.1 lbs x 5 reps
33.1 lbs x 5 reps
33.1 lbs x 5 reps
ss w/ deadlift triples

3 Squat
231.5 lbs x 3 reps
231.5 lbs x 3 reps
231.5 lbs x 3 reps
231.5 lbs x 3 reps
231.5 lbs x 3 reps
hb speed squats

Getting pretty exact with those numbers, I see. Kilo plates?

yep, oly room

Yeah, you are not allowed to play music at Magni ever again...




'cept for danger zone




also with your belt and no shirt it looks like you're wearing briefs



10/10 chris anderson cameo tho

Wtf why is this whole "no shirt" craze hitting Magni. THIS ISN'T A CROSSFIT BOX DAMNIT. Chris, Josh, and now Poage... I am dissapoint.



But real talk, the Top Gun soundtrack has to be one of the most solid cd's in the arsenal at Magni.

June 5 2014 10:54 PM
1 Bench Press
185 lbs x 1 reps
205 lbs x 1 reps
225 lbs x 1 reps
245 lbs x 1 reps
210 lbs x 3 reps
210 lbs x 3 reps
210 lbs x 3 reps
210 lbs x 3 reps
210 lbs x 3 reps
185 lbs x 3 reps
185 lbs x 3 reps
185 lbs x 3 reps
Not a bad 245 single considering I didn't lift until 9 PM.

2 Weighted Dip
45 lbs x 5 reps
70 lbs x 5 reps
90 lbs x 5 reps
100 lbs x 5 reps
45 lbs x 5 reps
45 lbs x 5 reps
3 Ring Dips
8 reps
8 reps
8 reps
Tried getting more pec involvement instead of triceps

4 Pull-Up
8 reps
8 reps
8 reps
ss w/ ring dips

Workout notes:
BB triceps extensions, front raises, cable fly, rear delt cable fly, face pulls, etc

June 6 2014 8:01 PM
1 Squat
335 lbs x 1 reps
375 lbs x 1 reps
415 lbs x 1 reps
425 lbs x 1 reps
440 lbs x 1 reps
350 lbs x 3 reps
350 lbs x 3 reps
350 lbs x 3 reps
350 lbs x 3 reps
350 lbs x 3 reps
Singles felt better as they got heavier but it still feels like I'm lacking my normal pop out of the hole.

2 Glute Ham Raise
3 reps
3 reps
3 reps
3 reps
3 reps
w/ black mini band

Workout notes:
Messed around with a log too