Notes: 10x1 w/ 10 sec rest, 5x2 w/ 10 sec rest, 3x3 10 sec rest, ending with 5 minutes of gasping for air on the floor and wondering what I'm doing with my life.
Subject: Re: Nathan Poage's Log Sat Sep 22, 2012 7:33 am
GFou wrote:
What are you looking to squat at the meet?
'bout tree-fiddy or 460, whichever feels attainable that day.
Keosawa American-Record Holder
Posts : 3174 Join date : 2011-10-30 Age : 37
Subject: Re: Nathan Poage's Log Sun Sep 23, 2012 9:35 am
Nathan Poage wrote:
GFou wrote:
What are you looking to squat at the meet?
'bout tree-fiddy or 460, whichever feels attainable that day.
Well, this time, either take a 440-450 second attempt, or open higher than 405. No more of the "I'll open at 88%, then jump to a PR attempt" gameplan. That's a bad one.
If you wanted to try a 460ish squat for a second attempt, I would open at around 430. If not, something like 410-440-460 might work too.
But yeah, no more PR attempts when you haven't even crossed the 90%+ barrier yet. Notice how in training, most of your squat PRs come from sessions in which you hit multiple previous attempts at 90%+.
Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
Subject: Re: Nathan Poage's Log Sun Sep 23, 2012 11:03 am
Actually all of my squat and deadlift PRs have been the day after squatting 25x1x+85%. I guess I know what I'm doing Friday.
For the meet I think 440 for a second and then 460 for a third attempt.
Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
Subject: Re: Nathan Poage's Log Sun Sep 23, 2012 11:06 am
9/23
Squat 5x1x350 5x2x350
Floor Press 5x5x185
Notes: 13 hours of sleep and I still woke up tired. I was going to attempt 5x3x350, but there was no way after doing the other sets with as little rest as possible. Why do I keep doing these Sunday morning cardio squats?
Actually all of my squat and deadlift PRs have been the day after squatting 25x1x+85%. I guess I know what I'm doing Friday.
For the meet I think 440 for a second and then 460 for a third attempt.
Those make sense; there's no reason why you can't break 1250 at this meet. And once you get some good, uninterrupted training under your newly expanded belt, your numbers will skyrocket.
Notes: Squats felt really off today so I went light and tried to focus on form and speed. The 250 bench was decent, 280 failed a couple inches off my chest. You win this round, Seth.
Yesterday was some light squats and OHP before work.
9/27
All sorts of fail on block pulls
Hammer Curls 100 total reps x15 lbs
Front-to-Overhead Raises 100 total reps x 25 lbs
Face Pulls 5x5x47.5kg 1x100x22.5 kg
Notes: Didn't feel very strong on anything today, but at least I have my swole.
Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
Subject: Re: Nathan Poage's Log Sat Sep 29, 2012 8:41 am
9/29 A.M.
Deadlift 3x1x455
Shrugs 3x5x405
Dips +45 8,6,6 +90 5,5,5
Rear Delt Work 15 minutes of miscellaneous stuff.
Notes: Deadlifts were super fast for being an A.M. workout. Dips were also pretty fast and my shoulder is feeling a lot better after all the rear delt work. Weighed 168 today before breakfast.
Shrugs (Alternating Snatch and Regular Grip) 5x10x315
Notes: No rest on the double squat sets, 30 sec rest up to 405, 45 sec rest after that. Speed was awesome today even towards the end. I did miss 450, but by that point I was exhausted and had already puked my guts out. Five hours later I was still jacked on jack3d because I hadn't taken it in a couple weeks so I felt it prudent to deadlift. Barely broke 515 off the floor.
Notes: Shouldn't have deadlifted after squatting the other day. My back caught the AIDS but at least the speed on these llight squats was fast.
Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
Subject: Re: Nathan Poage's Log Sat Oct 06, 2012 9:01 pm
10/6
Squats Somex315 Somex335
Floor Press 7x3x200
Pull Ups +45: 5x3 Wide Grip: 3x8
Cable External Rotations Lots
Notes: Left glute kept seizing up and no amount of foam rolling would loosen it, making squats pretty bad today. At least the floor presses felt strong.
Subject: Re: Nathan Poage's Log 
Tue Sep 11, 2012 3:16 pm
