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 Nathan Poage's Log

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Nathan Poage
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PostSubject: 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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PostSubject: Re: Nathan Poage's Log   Mon Oct 31, 2011 9:35 pm

sup scooby
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PostSubject: 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
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PostSubject: 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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PostSubject: Re: Nathan Poage's Log   Tue Nov 01, 2011 11:29 pm

how long are these workouts taking you?
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PostSubject: 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
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PostSubject: 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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PostSubject: 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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PostSubject: 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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PostSubject: 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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PostSubject: 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
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PostSubject: 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
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PostSubject: 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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PostSubject: 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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PostSubject: 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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PostSubject: 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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PostSubject: 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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PostSubject: 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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PostSubject: 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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PostSubject: 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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PostSubject: 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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PostSubject: 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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PostSubject: 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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PostSubject: 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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PostSubject: 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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