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 Nathan Poage's Log

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Nathan Poage
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PostSubject: Re: Nathan Poage's Log   Mon Dec 19, 2011 7:19 pm

12/19

Squats
3x240
3x280
3x320
5x1x360 (30 second rest periods)
365
375
385
405 Fuck Yes!

Snatch
Lots x95
5x1x135

Dips
10x10

Notes: Was supposed to do 5x5x360 but didn't feel like I could do reps at all so I went for a max. Weighed myself after a celebratory rack of ribs and half gallon of apple cider at a lean, mean 158 lbs.


I'll edit this later when my wireless isn't so slow.
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Nathan Poage
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PostSubject: Re: Nathan Poage's Log   Tue Dec 20, 2011 9:21 pm

12/20

Squat
8x4x265
3x3x285
3x2x315
1x335

Pendlay Row
5x3x155

Pull Ups
6,6,6,6

Notes: Starting up the intro/base cycle again. Hit both knees on the way down on one of the pendlay rows. Mother fucker, that hurt.
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PostSubject: Re: Nathan Poage's Log   Wed Dec 21, 2011 7:33 pm

12/21

Squat
3x8x225
4x3x255
3x4x285
1x350

Pull Ups
Quite a few

Notes: Third day in a row of squatting and this is the loosest I've felt in a while. Pecs and triceps are still ungodly sore from the 100 dips on Monday. Looking back, it's been a long time since I've done that much chest volume. DOMS is the pits.
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Nathan Poage
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PostSubject: Re: Nathan Poage's Log   Mon Dec 26, 2011 6:52 pm

12/26

Squat
Triples in ten pound increments starting at 275 without a belt (3x275, 3x295, 3x305, etc) until 335 without a belt
1x355
1x365
1x375
1x385
Fail 395

Snatches
Lots of 95

Notes: Goddamn holidays are ruining everything. There are way too many sweets in the house and it's been way too long since I lifted last.
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PostSubject: Re: Nathan Poage's Log   Tue Dec 27, 2011 2:24 am

congrats on the 405, it was pretty
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PostSubject: Re: Nathan Poage's Log   Sat Dec 31, 2011 5:18 pm

KevinAlvy wrote:
congrats on the 405, it was pretty
Oh, stop. You're embarrassing me :3
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PostSubject: Re: Nathan Poage's Log   Sat Dec 31, 2011 5:23 pm

12/31

Deadlift
Worked up to 500

Snatch
Worked up to 155

Ring Dip/Neutral Grip Pull Ups Superset
10/12, 6/8, 2/4

Notes: 500 pound deadlift. Feels good, man. Feels good.





First time deadlifting in a month or so since doing Smolov. Approximately a 50 lb increase since my meet in October. Body weight is 154.


Last edited by Nathan Poage on Sat Dec 31, 2011 8:35 pm; edited 2 times in total
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PostSubject: Re: Nathan Poage's Log   Sat Dec 31, 2011 6:15 pm

Form check. Anybody have experience with snatches of the non-female variety?
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PostSubject: Re: Nathan Poage's Log   Sun Jan 01, 2012 4:52 pm

1/1

Snatch
15x3x95

Pendlay Rows
3x8x135

Inverted Ring Rows
5x10

Notes: Felt tired and off. Not enough rest. Too much fun last night.
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PostSubject: Re: Nathan Poage's Log   Wed Jan 04, 2012 7:12 pm

1/4

Squat
Worked up to 385

Bottom-up Squat
8x1x315
3x1x335
3x1x355
1x365

Snatch
5x3x115

Pull Ups
8,8,6,4,4



Notes: Could tell it's been awhile since squatting last. Felt out of the groove. Is it normal to feel the bottom-up squats in your back more than your other muscle groups?
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PostSubject: Re: Nathan Poage's Log   Fri Jan 06, 2012 9:21 pm

1/6
Rack Pulls Worked up to 495
OHP 3x95 3x105 3x115 1x135
Dips 3x5xBw+50
Notes: I think my rack pull is broken.
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PostSubject: Re: Nathan Poage's Log   Mon Jan 09, 2012 8:42 pm

1/9

Squat
Worked up to 405
3x3x315
3x3x225
3x3x135

Stiff(ish) Sumo Deadlift
3x225
3x275
3x300
3x315
3x335
3x355

Snatch to 5xOHP(5 presses/snatch)
5x1x50kg

Snatch
5x1x135

DB Row
6x80
10x80
12x80
6x80

Dips
5x10

Notes: 405 went much deeper tonight but the weight shifted to my heels and it took forever to get up. Going to start doing more OHP variants because my shoulder strength has really dropped off. The 3x3 squats and snatch to OHPs were with minimal rest to keep the heart rate up. Video later when I have access to faster internet.
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PostSubject: Re: Nathan Poage's Log   Mon Jan 09, 2012 8:44 pm

Nathan P wrote:
1/6
Rack Pulls Worked up to 495
OHP 3x95 3x105 3x115 1x135
Dips 3x5xBw+50
Notes: I think my rack pull is broken.

Shoot, missed out on post count! Evil or Very Mad
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PostSubject: Re: Nathan Poage's Log   Tue Jan 10, 2012 8:34 pm

Yesterday's Squat and pulls.
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PostSubject: Re: Nathan Poage's Log   Tue Jan 10, 2012 8:36 pm

1/10

Bench (All paused)
Worked up to 225
3x3x185
Close-grip: 3x3x170

DB Fly
3x10x30's

Front Squat
Worked up to 255
5x3x225

Face Pulls
7x10x50

Notes: 225 beats my competition bench from October. Not bad considering I haven't done much for bench since mid November. My abs weren't feeling front squats today, couldn't keep tight at the bottom and the bar kept rolling forward.
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PostSubject: Re: Nathan Poage's Log   Wed Jan 11, 2012 8:07 pm

just realized we are the only two that actually log lawl
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PostSubject: Re: Nathan Poage's Log   Thu Jan 12, 2012 7:07 pm

1/12

Deadlift
Worked up to 500

Banded Deadlift (Green band)
3x8x275

Ring Dips
4x8

Ring Pull Ups
4x8

Notes: Probably the last time I'll pull before the push/pull meet next weekend so I went big today. Speed deadlift later when I edit the videos.
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PostSubject: Re: Nathan Poage's Log   Fri Jan 13, 2012 9:28 pm

1/13

Two-handed Corner Press
3x3x135
3x2x135
2x1x135

Floor Press (Paused and no arch)
3x3x135
145
155
165
175
185

Ring Dips
5x5

Notes: Back wasn't feeling so hot after pulling yesterday so I stayed away from snatches and did some mobility work and foam rolling. We'll see how squatting goes tomorrow.
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PostSubject: Re: Nathan Poage's Log   Fri Jan 13, 2012 9:28 pm

KevinAlvy wrote:
just realized we are the only two that actually log lawl
Our viewing counts are still going up though. Do you people even lift?!
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PostSubject: Re: Nathan Poage's Log   Sat Jan 14, 2012 3:32 pm



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PostSubject: Re: Nathan Poage's Log   Sun Jan 15, 2012 2:58 pm

1/14

Speed Squat (Blue bands chocked at bottom)
8x3x225

Snatch
Lots of triples with 95, 105, and 115 lbs

Ring Dips
12,10,8

Neutral Grip Pull Ups
10x5

Notes: After doing speed squats, all of my other squats seem like they've been super slow lately. Noticed some lower back rounding at the start of the sets so I tried to focus on spreading out my knees to try and eliminate that and depth seemed better as a result.


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PostSubject: Re: Nathan Poage's Log   Mon Jan 16, 2012 7:18 pm

1/16

Squats
10x1x365
1x5x315

Snatch
More triples with 95, 105, 115
Singles with 125, 135

Ring Dips
3x10
1x5

Notes: Squats felt pretty smooth. A few of those snatches felt really good, like I was in the groove. Hopefully all these dips up my bench for saturday's push/pull meet.
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PostSubject: Re: Nathan Poage's Log   Mon Jan 23, 2012 11:15 am

Push/Pull Meet from 1/21

Bench: 195, 210, Missed 235

Deadlift: 450, 500, Missed 525

Weighed in at 154 and won the 165 division as well as best deadlift. No video of bench unfortunately.

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PostSubject: Re: Nathan Poage's Log   Tue Jan 24, 2012 8:59 pm

1/24

Squat
Started at 275 and worked up in ten pound increments to 385 for belt-less singles
5x1x315

Banded Deadlift (Blue band)
8x3x225

Ring Dips
3x10, 8, 6

Ring Pull Ups
3x8

Notes: Everything seems to be going smooth after taking a few days off after the meet. 385 is a belt-less PR and didn't grind too bad. It's too bad the New Year's resolutioners farce is still in full force.

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PostSubject: Re: Nathan Poage's Log   Thu Jan 26, 2012 3:50 pm

1/26

Squat
3x8x265
5x275
2x2x295
1x315

OHP
6x6x95

Ring Dips
3x5

Notes: I've established two things today: this high rep business is for the birds and lifting in the A.M. sucks balls. Going to do another round of Smolov and hope to make 405 light weight and nail 450 at my next meet in a few months. Started off with the introductory cycle week today but I may have to finagle the schedule to fit around two three labs Tuesday and Thursday night and a two-and-half hour lecture Wednesday night so the bulk of my workouts will be Friday-Monday unless I start lifting in the mornings.

As for the actual work out today, I was gassed after the second set of eight since I've only been doing singles through triples for the past couple months. The base cycle is going to bloooooow.
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