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.
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.
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.
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: Re: Nathan Poage's Log Tue Dec 27, 2011 2:24 am
congrats on the 405, it was pretty
Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
Subject: 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
Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
Subject: 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: 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?
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.
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.
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.
just realized we are the only two that actually log lawl
Our viewing counts are still going up though. Do you people even lift?!
Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
Subject: Re: Nathan Poage's Log Sat Jan 14, 2012 3:32 pm
Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
Subject: 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.
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.
Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
Subject: 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.
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.
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.
Subject: Re: Nathan Poage's Log 
Mon Dec 19, 2011 7:19 pm
