| Nathan Poage's Log | |
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+7Logan Joseph GFou babyeater Keosawa Chris Anderson KevinAlvy Nathan Poage 11 posters |
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: Nathan Poage's Log Mon Oct 31, 2011 7:00 pm | |
| 10/30
Squat 10x3x315
Bench 8x4x190
Various Gripped Pull ups 6x6xBw
Notes: Currently running a cycle of Smolov for squats and Smolov Jr. for bench. Assistance work is kind of taking a back seat since the squats are so draining, but I've been working on form for the snatch and clean as well. Previously I'd been doing Westside schemed training because everybody knows Westside is best side. | |
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KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
| Subject: Re: Nathan Poage's Log Mon Oct 31, 2011 9:35 pm | |
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: Re: Nathan Poage's Log Mon Oct 31, 2011 9:52 pm | |
| Not much. I'm eating a lot of tofu and skinless chicken right now because I've got a big Db fly workout planned for tomorrow. | |
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: Re: Nathan Poage's Log Tue Nov 01, 2011 8:17 pm | |
| 11/1
Squat 4x9x275
Bench 10x3x190
Dips 6x15 1x10
Snatch 15x1x100
Face Pulls 8x60 8x65 6x70 6x75 5x80
Notes: Squats started off bad, but eventually got better in the last two sets. Bench felt reasonable strong for having squatted beforehand. | |
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KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
| Subject: Re: Nathan Poage's Log Tue Nov 01, 2011 11:29 pm | |
| how long are these workouts taking you? | |
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: Re: Nathan Poage's Log Wed Nov 02, 2011 1:47 pm | |
| It varies usually. The 10x3 days take about 30-45 minutes for the squats. The 4x9 and 5x7 days are hellishly long because it takes forever for me to recover from them and I usually have to go walk at the track for a bit to recover from them before doing anything else. Bench doesn't take long at all, no matter the sets and reps, maybe 20 minutes. | |
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: Re: Nathan Poage's Log Fri Nov 04, 2011 12:55 am | |
| 11/3
Squat 5x7x295 (Didn't take enough rest after the first set and the second was 5 and 2 with about a 30 second breather)
Bench 6x6x175
Snatches Lotsx95 5x115 3x135
Ring Dips 10, 8, 8, 6, 5
Notes: Two jack nobs in the squat rack next to me were being gomers the whole time doing quarter squats, checking out hot pieces of ass and what have you. They were sort of stocky fellows with dark hair. You guys have probably seen them in the CRWC before. Thankfully I was able to buckle down and hit my squats. Bench seemed easier than the previous weeks and at the end of this week I'll be at the end of the cycle and ready to max on it. Snatches are starting to feel really comfortable at 95 and 115; 135 wasn't quite as pretty. | |
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KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
| Subject: Re: Nathan Poage's Log Fri Nov 04, 2011 2:36 am | |
| You seem to have been checking them out a lot. I will do my best to steer clear though | |
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: Re: Nathan Poage's Log Sat Nov 05, 2011 12:47 am | |
| 11/4
Snatch Lotsx1x95 5x1x115
Power Clean 3x1x135 3x1x155 3x1x175
Bench 7x5x185
HS Rows-Low Pronated to Neutral to High Pronated Grip 90 lbs/side: 6,8,6 6,6,6 100 lbs/side: 5,8,7
One-Handed Deadlift Holds 185 lbs: 20 sec right/12 sec left (Hook Grip), 3x10 sec / hand
Chin Ups - Supinated Grip (Explosive and Minimal Rest) 10,8,6
Notes: The gym becomes Asian central after 11:00. Hands felt retarded after the rows, holds, and chins. | |
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KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
| Subject: Re: Nathan Poage's Log Sat Nov 05, 2011 4:10 am | |
| damn dude you must have a pretty good work capacity to get away with smolov and smolov jr + all of that assistance work | |
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: Re: Nathan Poage's Log Sat Nov 05, 2011 4:49 pm | |
| At the end of every workout I'll spend a good half hour or so rolling out, stretching, and doing mobility work. My diet is pretty disgusting too. Tons of fat and protein and I eat to the point of feeling sick. On top of that I try to get 8+ hours a night and massages from my girlfriend (sometimes with happy endings) to heal up and promote recovery. | |
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: Re: Nathan Poage's Log Sat Nov 05, 2011 4:51 pm | |
| The eccentric portions of olympic lifts are sort of minimalized too, so it's easy to get away with doing them often. | |
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: Re: Nathan Poage's Log Sun Nov 06, 2011 12:39 am | |
| 11/5
Squat 7x5x315 (Belted after second set)
Dips 10x10x Body weight
Notes: I. Am. Tired. Weighed in at 157 without my sneakers and my butt is looking bigger, so that's progress. Legs felt kind of sapped from standing from 7:00 to 4:00 even after a five hour nap. | |
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Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
| Subject: Re: Nathan Poage's Log Sun Nov 06, 2011 5:02 pm | |
| - Nathan Poage wrote:
- At the end of every workout I'll spend a good half hour or so rolling out, stretching, and doing mobility work. My diet is pretty disgusting too. Tons of fat and protein and I eat to the point of feeling sick. On top of that I try to get 8+ hours a night and massages from my girlfriend (sometimes with happy endings) to heal up and promote recovery.
Pretty sure it was Prilepin who said that a happy ending increases protein synthesis. | |
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: Re: Nathan Poage's Log Sun Nov 06, 2011 5:18 pm | |
| - Chris Anderson wrote:
- Nathan Poage wrote:
- At the end of every workout I'll spend a good half hour or so rolling out, stretching, and doing mobility work. My diet is pretty disgusting too. Tons of fat and protein and I eat to the point of feeling sick. On top of that I try to get 8+ hours a night and massages from my girlfriend (sometimes with happy endings) to heal up and promote recovery.
Pretty sure it was Prilepin who said that a happy ending increases protein synthesis. Raises test levels too. | |
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KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
| Subject: Re: Nathan Poage's Log Sun Nov 06, 2011 5:31 pm | |
| - Nathan Poage wrote:
- Chris Anderson wrote:
- Nathan Poage wrote:
- At the end of every workout I'll spend a good half hour or so rolling out, stretching, and doing mobility work. My diet is pretty disgusting too. Tons of fat and protein and I eat to the point of feeling sick. On top of that I try to get 8+ hours a night and massages from my girlfriend (sometimes with happy endings) to heal up and promote recovery.
Pretty sure it was Prilepin who said that a happy ending increases protein synthesis. Raises test levels too. looks like we got some broscientists up in here | |
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: Re: Nathan Poage's Log Sun Nov 06, 2011 9:43 pm | |
| 11/6
Squat 3x10x330
Bench 7x5x185
HS Rows 70lbs/side: 24, 18, 14
Notes: Hit all my squats relatively easy. Some sets were faster than others. Can't wait to max out on them in a couple weeks. | |
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: Re: Nathan Poage's Log Tue Nov 08, 2011 3:57 pm | |
| 11/8
Squats 4x9x285
Ring Dips 6,5
Notes: Felt kind of weak and tired going in today. I might be getting sick because even the ring dips were hard. Left hip and quad were kind of stiff so I rolled them out with a barbell. It was agonizing, but then it hurt so good. | |
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: Re: Nathan Poage's Log Thu Nov 10, 2011 7:19 pm | |
| 11/10
Squats 5x7x305
Bench 2x3x200 2x2x200 1x200 Fail
Notes: Still not feeling 100% from whatever I had earlier in the week. After about the second or third rep on squats, each set started to be real grinders. Bench as was supposed to be 3x10x200. That didn't happen. I need to get better by Saturday when I squat again. | |
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: Re: Nathan Poage's Log Sat Nov 12, 2011 10:00 pm | |
| 11/12
Squat 7x5x320
Bench 8x4x200
Notes: Legs felt reasonably strong for standing all day for the game. Whatever was bugging me in my quad went way, so that's encouraging. Bench felt good for not having done a full work out on it a while. | |
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: Re: Nathan Poage's Log Sun Nov 13, 2011 8:15 pm | |
| 11/13
Squat 3x10x340
Notes: Final day of the Smolov base cycle. Felt really strong today. None of the reps were in question if I was going to hit them or not. I felt like I could have done some assistance, but I ran out of time. | |
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KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
| Subject: Re: Nathan Poage's Log Sun Nov 13, 2011 10:44 pm | |
| Congrats on finishing the base cycle. What are you shooting for on test day? | |
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: Re: Nathan Poage's Log Sun Nov 13, 2011 11:46 pm | |
| Hopefully four plates or more. I'm going to take a few days off to gorge myself and get plenty of sleep (I'm pretty much mentally checked out until Finals roll around since all my mid-terms are done) and do some light lower body stuff in the meantime to stay fresh and then max out this weekend when everybody is gone and won't be here to distract me in the gym. | |
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KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
| Subject: Re: Nathan Poage's Log Mon Nov 14, 2011 12:02 am | |
| Best of luck, 4 plates is a big achievement. Make sure to take a video | |
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Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
| Subject: Re: Nathan Poage's Log Tue Nov 15, 2011 11:05 pm | |
| I didn't lift last night, but I did manage to eat eight country-fried steaks smothered in gravy last night at Burge for supper. I felt awrful. Hopefully I'll be over 160 by Friday when I max on squats. After that it's a full week of nothing but sitting in my basement playing MW3, eating, lifting, eating some more and sleeping 10 hours a night. I'm coming back from Thanksgiving large and in charge. | |
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