Nathan Poage's Log

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

1/23

A.M.

Front Squat
315
3x2x275
5x1x250

Press
4x3x115

Thick Bar Pull Ups
8, 5, 5

P.M.

Squat
3x1x405
3x2x365
3x3x315

Floor Press
3x3x200

Cable External Rotations

Notes: Wanted to murder Slap Dick today.

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

1/25

Squat
4x5x300

Deathlift
6x2x315

External Rotations

Notes: Might have to do more volume because not sleeping after doing intense work killed me. 45 and 30 second rest periods, respectively.

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

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

1/26

Squat
3x3x315
365

Clean
Lots x 95

Dips
2x10
+45 5
+90 3
+115 3x3
+90 3x5
+70 3x5
+45 3x7

Ring Pull Up

Reverse Cable Fly

Notes: Clean form is hella bad.

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

y so much dip volume

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

KevinAlvy wrote:: y so much dip volume

Friend's 21st bar crawl tonight and I gotta look swole for those sweet hunnies.

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

What all am I doing wrong here?

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

I'd say you should try to master the power clean or a power clean off blocks before moving onto the full clean.

This is the best set of instructional videos I've seen for the oly lifts

Class I Posts : 752 Join date : 2012-07-31

When did you pick up the TK sleeves?

Subject: Re: Nathan Poage's Log Mon Jan 28, 2013 1:39 pm

I squatted outside the safeties yesterday and it felt great. I might be squatting beltless today, too. What do they call these, again? No-no-no squats?

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

KKeough wrote:: I squatted outside the safeties yesterday and it felt great. I might be squatting beltless today, too. What do they call these, again? No-no-no squats?

Don't even bother unless they're 110% RAW ATG NO-NO-NO SQUATS.

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

Seth wrote:: When did you pick up the TK sleeves?

Last week. Ended up having to trim my leg hair because it was awful putting them on, but my knees feel great.

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

1/28
A.M.
Deadlift
5x2x325

Db Press
5x4x45s

Db External Rotations

P.M.
Front Squat
5x2x250

OH Squat+Hold

Notes: didn't bring my camera, but deadlifts definitely felt slower than last week.

Subject: Re: Nathan Poage's Log Mon Jan 28, 2013 9:05 pm

Are we ever going to see you at the CRWC again?

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

KKeough wrote:: Are we ever going to see you at the CRWC again?

NEVER

Subject: Re: Nathan Poage's Log Wed Jan 30, 2013 12:08 am

Nathan Poage wrote:

KKeough wrote:: Are we ever going to see you at the CRWC again?

NEVER

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

1/30

Squat
2x1x315
2x1x365
385, 405
3x3x325

Bench
3x5x185

Db External Rotations

Notes: I'm not sure why, but bench was ridiculously fast today, squats on the other hand...

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

KevinAlvy wrote:: I'd say you should try to master the power clean or a power clean off blocks before moving onto the full clean.

This is the best set of instructional videos I've seen for the oly lifts

[youtube]mEyoH5FV03s[/flash
[youtube]_AaSNARQPfE[/flash
[youtube]WHuiw4GvB0g[/flash

Thanks, Dave man.

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

2/2/13

Deadlift
Warm Ups
405, 455, 550
3x3x315
315 (Held for 20 seconds)

Bench
Warm Ups
6x200
2x5x200

Pull Ups
+45 3x5

Arnold Press
3x8x35s

Db External Rotations

Notes: Anderson is going to shit his pants when he comes back.

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

das nice

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

2/6

Squat
Warm ups
Some 315 singles
5x3x275

OHP
5x5x105

Ring Dip/Pull Up SS

Db External Rotations

Notes: Not sure if bad because haven't lifted since Saturday or if bad because deadlifted 550 on Saturday. I may give auto-regulating some sort of peaking a try for the hell of it from now until the April meet just based on how taxed I felt squatting today.

Subject: Re: Nathan Poage's Log Wed Feb 06, 2013 8:14 pm

You could always run...a program.

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

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

KKeough wrote:: You could always run...a program.

Next suggestion

Subject: Re: Nathan Poage's Log Wed Feb 06, 2013 9:57 pm

Multi-year macrocycle?