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 Nathan Poage's Log

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Nathan Poage
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PostSubject: Re: Nathan Poage's Log   Thu Nov 17, 2011 5:43 pm

11/17

Snatches
Lots of singles. Nothing over 135 lbs for about half an hour.

Stretching and mobility for another half hour.

Notes: Today was just about getting ready to squat tomorrow.

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PostSubject: Re: Nathan Poage's Log   Fri Nov 18, 2011 12:35 am

PR or death
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PostSubject: Re: Nathan Poage's Log   Fri Nov 18, 2011 11:44 am

KevinAlvy wrote:
PR or death
PR or ER has a better ring to it. Jamie Lewis came up with that, but he didn't trademark it and now some dweebly cyclist owns the rights to it.
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PostSubject: Re: Nathan Poage's Log   Fri Nov 18, 2011 7:44 pm

11/18

Squat
10x0x405

Deadlift
2x0x500

Notes: Seething with rage right now.
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PostSubject: Re: Nathan Poage's Log   Sat Nov 19, 2011 11:14 pm

11/19

Squat
1x315
1x385 Good and smooth
0x405 Fuck
1x390
1x400
0x2x405 Fuck and fuck

Shrugs (No straps and 30 second rest periods)
Warm ups with 135 and 225
3x3x315
1x365

Notes: What the hell is it about four plates that I can't get?
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PostSubject: Re: Nathan Poage's Log   Sun Nov 20, 2011 11:31 pm

Started Thanksgiving break off right with a third of a gallon of cookie dough ice cream. I can tell this is going to be a ketosis-free holiday season.
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PostSubject: Re: Nathan Poage's Log   Mon Nov 21, 2011 7:15 pm

11/21

Box Squat
Worked up to a 355 max

Bench
8x3x185

Dips
7x5xBw+45

Face Pulls
2x5x60
5x70
5x80
5x90

Pulls Ups (Short rest periods
15, 8, 5, 5, 5

Notes: Starting the switch cycle of Smolov later this week which is all about speed and used box squats and power cleans. Bench felt really "meh" today. Really tired of all the volume on it. I might go back to Westside benching.
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PostSubject: Re: Nathan Poage's Log   Tue Nov 22, 2011 5:10 pm

11/22

Clean and Jerk
8x3x135

Notes: Short session tonight. Just doing this for speed work.
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PostSubject: Re: Nathan Poage's Log   Tue Nov 22, 2011 6:34 pm

wait wtf at your 10x0 on squat then getting a max attempt the next day...
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PostSubject: Re: Nathan Poage's Log   Tue Nov 22, 2011 7:14 pm

Smolov seems to have me sort of mentally and physically conditioned. I'm used to going 7x5 one day and then even heavier for 10x3 the next day. 10x3 days are actually when I feel strongest. Going for 405 thirteen times in 24 hours left me kind of tired the next day though.
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PostSubject: Re: Nathan Poage's Log   Wed Nov 23, 2011 7:37 pm

11/23

Speed Box Squat
12x2x245

Shrugs (No rest. Put the plates on and go)
3x225
3x245
3x265
3x275
295
305
315
335
355 grip failure

Pull Ups
5x5

Notes: had to squeeze in this workout because the weight room is closed the rest of the week.
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PostSubject: Re: Nathan Poage's Log   Mon Nov 28, 2011 7:17 pm

11/28

Banded Speed Box Squats (Green bands choked from bottom of rack)
8x3x185

Good Mornings
8x95
8x115
8x135
8x155

Notes: Holy shit. Everybody and their brother was in to bench press today.
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PostSubject: Re: Nathan Poage's Log   Mon Nov 28, 2011 8:26 pm

That's why I usually bench on Sunday.
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PostSubject: Re: Nathan Poage's Log   Wed Nov 30, 2011 8:17 pm

11/30

Speed Deadlift (Green band put on bar and stepped on)
8x3x225

A few clean and jerks to test out my wrist: still sore for some reason.

About fifteen minutes of shrugging and holding 315

Ring Pull Ups
10,8,6,6,6

Notes: Not sure how heavy the deads were at the top, but I couldn't use an overhand grip on them, so it was at least 365. They were all real smooth and fast. I'm not sure if my grip strength on the shrugs and holds was weak from the deads or if it's regressed from not doing any deads in a long time.
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PostSubject: Re: Nathan Poage's Log   Thu Dec 01, 2011 9:09 pm

12/1

Banded Bench (Green band under bench)
3x3x135

Ring Dips
10, 8, 8, 6, 6, 4, 6, 4, 4

Snatch
Lots x1x95
5x1x115
5x1x135

Notes: bench felt weird today. It seems like it's been a long time since I've done it. Dips felt really strong though.
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PostSubject: Re: Nathan Poage's Log   Sat Dec 03, 2011 12:09 am

12/2

Banded Squats (Green bands chocked from bottom)
10x2x225

Reverse-band Over-head Press (Purple band from top of rack. All sorts of grip widths from snatch to index fingers at end of knurling)
2x135
2x2x155, 1x155
2x2x105
2x5x125

T-bar Rows (Triangular handle)
6x135
6x160
4x180
1x200

Ring Pull-ups
10x6

Notes: Got some weird looks setting up and doing the reverse-bands ohp. The Asians hordes that invade after 10:00 seemed fascinated. Back was screaming after T-bar rows. I remember why I don't like doing them very often now.
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PostSubject: Re: Nathan Poage's Log   Mon Dec 05, 2011 7:48 pm

Nathan Poage wrote:
Notes: Got some weird looks setting up and doing the reverse-bands ohp. The Asians hordes that invade after 10:00 seemed fascinated.

lol'd hard
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PostSubject: Re: Nathan Poage's Log   Mon Dec 05, 2011 8:15 pm

12/5

Squat
3x260
3x300
3x4x340
5x1x340

Notes: Hardest squat workout to date. Felt extremely rusty coming off the speed cycle, kind of like I'd lost me edge for handling heavy weights. Normally I hardly feel the weight on my back during warm ups, but even 225 felt heavier than it should. The first two reps of my 340 sets were decent but the last two reps were always awful. The final set was supposed to be 5x340, but I was spent at this point and switched it up to singles with minimal rest periods.
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PostSubject: Re: Nathan Poage's Log   Wed Dec 07, 2011 8:11 pm

12/7

Squat
3x240
3x280
4x320
3x360 (Last rep was uuuugly)
10x1x340

Pendlay Rows (Alternated over and underhand grip each set)
3x3x155
3x3x165
3x3x175
3x3x185

Ring Dips
12, 10, 8, 4, 5, 3

Notes: Squats felt stronger today, probably because of two reasons: I went heavy a day ago which my body is more used to and I took my belt out a notch (must have gained a bit of weight during Thanksgiving break and the speed cycle). On Monday it was uncomfortably tight so all my heavy sets were with an unlatched belt which barely did anything. Final rep was supposed to be 2x5x340, but I opted for faster singles with minimal recovery as a sort of quasi-conditioning and to stay relatively more explosive. Pendlay rows felt fine on my lower back after squatting so they'll be getting rotated in more.
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PostSubject: Re: Nathan Poage's Log   Wed Dec 07, 2011 8:59 pm

Damn good squats. What do you weigh?
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PostSubject: Re: Nathan Poage's Log   Wed Dec 07, 2011 9:09 pm

Chris Anderson wrote:
Damn good squats. What do you weigh?

Thanks, I'm somewhere in the ballpark of 150-160 I think. I don't really weigh myself often.
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PostSubject: Re: Nathan Poage's Log   Fri Dec 09, 2011 9:51 pm

12/9

Squat
4x260
4x280
5x4x340 (One of these was a 2x2x340 because I didn't take a long enough rest break)

Snatch
5x1x95
5x1x105
5x1x115

Static Holds
225x10 secs
275x10 secs
315x5 secs

Neutral Grip Pull Ups
8,5,5,3

Notes: Still not feeling "strong" like I was during the base cycle. The snatches have improved a lot on depth and shoulder mobility. Grip strength seems to be relatively intact. When I deadlift/rack pull again an over-under grip should be no problem for the heavier weights.
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PostSubject: Re: Nathan Poage's Log   Sun Dec 11, 2011 8:33 pm

12/11

Squat
4x260
4x280
4x320
3x360
8x1x360

Ring Dips/ Pull Ups (Short on time, no rest periods)
12/6
6/6
6/6
4/4

Notes: Finally felt strong again. The 3x360 was much better than last time. Last set was supposed to be 2x4x360, but I opted for singles as fast as I could do them. I didn't worry about rest periods on these, just about speed when doing the lift. They actually came up fairly fast. Also did 320 without a belt pretty easily.
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PostSubject: Re: Nathan Poage's Log   Tue Dec 13, 2011 8:12 pm

12/13

Squat
3x260
3x300
3x3x360
3x380 (Went full retard. Ugly, ugly, ugly but I got it.)

Snatch
Worked up to 155

Pendlay Rows
4x6x155

Notes: Saw the white buffalo on that last squat set. Pretty sure the snatch was a PR.
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PostSubject: Re: Nathan Poage's Log   Fri Dec 16, 2011 8:56 pm

12/16

Squats
3x260
3x300
4x340
20x1x360

Ring Dips
8,8,6,4,5

Notes: Tried to keep rest periods under a minute on the 20x1x360 (That's 90% of my ORM. Not too bad if I say so myself). These got really hard around rep 15. Narrowed up my stance a bit and it felt kind of stronger.
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