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

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

Chris Anderson wrote:

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

2x daily max?

Daily meet.

Daily Speed-Strength Spots

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.

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

Too bad upright rows just aren't my sport.

Elite Posts : 2446 Join date : 2011-10-30

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

Class I Posts : 531 Join date : 2013-12-08 Age : 38

Are you chewing gum?

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

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.

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

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.

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

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

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.

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

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

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

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

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

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.

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

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

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

Elite Posts : 2446 Join date : 2011-10-30

Reps for supple leopard pdf

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

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.

Supple Leopard is in the Dropbox, people.

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

I LIKE HAVING PHYSICAL COPIES

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

Elite Posts : 2446 Join date : 2011-10-30

I prefer physical since it's available...

reps for both

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

Always prefer some physical, nom sayin?

oh lawd

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

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.

259+5=265?

Noooooooooo

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

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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