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Nathan Poage
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PostSubject: Re: Nathan Poage's Log   Fri Jan 27, 2012 7:24 pm

1/27

Squats - Same as yesterday
3x8x255
5x275
2x2x295
1x315

Snatch
Lotsx95
10x1x115
5x1x135

Ring Dips
3x10

Kb Facepulls with Straps
4x8x45

Notes: Today went much better. I was kind of sore from yesterday so I did 3x as many warm ups. I got out the soft foam roller and rolled out my inner thighs and IT band. Those must have been neglected for awhile because they were crunchy and hurt like hell. Also did these banded hip stretches and rolled out my calves with my rumble roller (equally painful. ) The squats were 10x easier today and I took the time to work on form with these lighter weights. The 135 snatches are a lot more fluid and the Kb face pulls seemed to hit the rear delts well (just be sure to mind the boys on the way up).
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PostSubject: Re: Nathan Poage's Log   Sat Jan 28, 2012 7:35 pm

1/28

Squat
4x5x275
3x295
2x2x315
1x355

Snatch
10x1x95
10x1x115

Ring Dips
10x5

Inverted Ring Rows
3x8+25lb plate on my chest

Notes: Today felt like my strongest day yet. 355 was basically a speed rep. Looking forward to starting the base cycle next week.

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PostSubject: Re: Nathan Poage's Log   Mon Jan 30, 2012 7:33 pm

1/30

Squat
4x9x275

Ring Dips
6,8,8,6

Notes: Usually feel like death/puking everywhere by the third set and sometimes do after the fourth set, but today felt better than usual, maybe because I used my belt-PR instead of my belted because I want to do the whole base cycle without one.


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PostSubject: Re: Nathan Poage's Log   Mon Jan 30, 2012 7:41 pm

So today I weighed in at 153.5 after my workout. Looking at the rankings and classifications, it looks like I could do some serious damage in the 148s without having to that bad of a cut. I have a meet in April would would very much like to break 1200 with a 450 squat, 550 deadlift and then whatever my bench turns out to be. I've got about 2.5 months until the meet, so I could theoretically do two base cycles of Smolov. The first time I did it, my squat went from 365 to 400 and deadlift from 460 to 500. If I can actually do two back-to-back cycles, I think I could get those numbers and it would be awesome going from not even breaking 1000 at my first meet in October to breaking 1200 at my second meet, adding about 100lbs to my deadlift, and adding about 90lbs to my squat just half a year later.

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PostSubject: Re: Nathan Poage's Log   Wed Feb 01, 2012 9:37 pm

2/1

Squats
5x7x295

Snatch
Lots of singles at 95, 115
A few singles of 135
5x1x155

Pendlay Rows
5x155
2x5x165

Ring Dips
3x10

Notes: Was in bitch mode on the first set for some reason and made it into 4 reps, a short break, and then 3 reps. They went better after that, but in the video I'll post later you can tell I get really back dominant towards the end, possibly because my legs are a little tired from biking the past few days. (It's been super warm here for January and I like feeling the wind in my hair, big whoop. Something is wrong with my shifting cable though and I'm stuck in a high gear and Iowa City is kind of hilly. I've got it like 3/4 fixed but I'm not very handy). Ate shit on one of the 145 snatches, just super fatigued at that point.

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PostSubject: Re: Nathan Poage's Log   Fri Feb 03, 2012 7:51 pm

2/3

Squat
7x5x315

Snatch
Didn't keep track. Singles with 95 and 115 for about 15 minutes

Ring Dips
3x5

Notes: Looking forward to tomorrow. I always seem to lift better on consecutive days of squatting.

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PostSubject: Re: Nathan Poage's Log   Sat Feb 04, 2012 7:42 pm

2/4

Squat
10x3x335

Ring Dips
15, 10, 10, 10

Notes: Squats felt pretty good after I got warmed up and did some mob work. Shoulders are starting to get raw though which sucks.

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PostSubject: Re: Nathan Poage's Log   Mon Feb 06, 2012 8:07 pm

2/6

Squat
4x9x295

Kb Face Pulls
4x6x62.5

Snatch
5x3x95
5x1x115
5x1x135

Ring Pull Ups
8,8,6,4,4

Notes: I think I'm getting sick. I'm all phlegmy and mucousy and had some fierce runs after my third set of squats (counting this as ab work due to the violent nature of it), but my squats still went pretty well which is surprising for being a 4x9 day. Saw some Brohirrim from the PL club celebrating International Bench Press Day.

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PostSubject: Re: Nathan Poage's Log   Wed Feb 08, 2012 8:48 pm

2/8

Squat
5x7x315

Snatch
Singles from 95 to 125
5x1x135


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PostSubject: Re: Nathan Poage's Log   Fri Feb 10, 2012 11:10 pm

2/10

Squat
365
385
410

Bench
185
200
225

Deadlift
455
465
505 BIG FAIL

Notes: Skipped my normal workout to test some maxes for the Reddit virtual powerlifting meet to win some free swag.
Pretty happy to hit 1100 total and 410 on squat but I laid a giant fucking egg on deadlift. The 465 was just to put me at 1100 in case I failed my last attempt.

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PostSubject: Re: Nathan Poage's Log   Sat Feb 11, 2012 11:15 am

Squat
http://www.youtube.com/watch?v=Ni-JDKPUw_E&context=C319564fADOEgsToPDskJtElo3DKOP4XJ67PKDdMiH

Bench
http://www.youtube.com/watch?v=Y0fJtyML9R0&context=C3717689ADOEgsToPDskKtqpo2SOAb_En67t9eufjF

Deadlift
http://www.youtube.com/watch?v=hGQbMOhJB7k&context=C32a5198ADOEgsToPDskJdYP0RR_sFNH5wEawuAo7t

Not very pleased with missing 505, but my back is toast from Smoloving the past few weeks and then maxing out on squat and bench beforehand.

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PostSubject: Re: Nathan Poage's Log   Sat Feb 11, 2012 6:18 pm

Nice job nathan

that girl probably thought you were videoing her lawl

why such a big jump from 465 to 505 after only a 10lb one?
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PostSubject: Re: Nathan Poage's Log   Sat Feb 11, 2012 7:53 pm

KevinAlvy wrote:


that girl probably thought you were videoing her lawl
She probably thought correctly.

Quote :
Nice job nathan

why such a big jump from 465 to 505 after only a 10lb one?
Thanks. The 465 was to put me at an even 1100. I think my total at the October meet was something pathetic like 970 so I was going for a poundage PR in case I didn't make my final deadlift which I wanted to set a PR on.

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PostSubject: Re: Nathan Poage's Log   Wed Feb 15, 2012 7:48 pm

2/15

Squat
10x1x315
5x1x365

Banded Deadlift (Green and Blue bands at either end held down by heavy dumbbells)
8x3x225

Snatch
Some at 95
Some at 115

Face Pulls
10x60
10x70
10x80

Notes: Shouldn't have taken four days off, but some stuff came up and it happened. Felt really weak on squats. Today was supposed to be 4x9x315, but that didn't happen. The 365 singles started to look like good mornings, so I called it quits on that. Speed pulls and snatch weren't too bad. Hopefully the rest of the week goes better.

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PostSubject: Re: Nathan Poage's Log   Wed Feb 15, 2012 9:48 pm

fark
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PostSubject: Re: Nathan Poage's Log   Fri Feb 17, 2012 11:43 pm

2/17

Squat
Worked up to 400, failed 425
15x1x315 Focusing on the negative portion of the lift
5x1x365

Push Press
3x135
3x155
185
200

Ring Dips
3x10
5

Neutral Grip Pull Ups
10, 8, 6, 4

Notes: Squats went much better today. Attempted 425, but pussied out on the decent about half way down and oh my god my knees! No wonder people doing quarter squats say their knees hurt afterwards. The 315 and 365 singles were a lot easier today and with a lot shorter rest periods. I think 185 is a push press PR and 200 definitely is. Perhaps this week can still be salvaged.

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PostSubject: Re: Nathan Poage's Log   Sat Feb 18, 2012 11:48 pm

2/18

Speed Squat (Blue bands)
8x3x225

Snatch
Warm ups
3x95
3x115
3x135
3x145

Ring Dips
5, 10, 5, 5

Chin Ups
5x5

Notes: This was probably the fastest 225 speed squats have been, so that's good.

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PostSubject: Re: Nathan Poage's Log   Wed Feb 22, 2012 8:23 pm

2/22

Squat
Worked up to 375
5x1x350
5x3x315

Snatch
3x3x95
3x3x115
5x1x135 (and a few more fails)

Ring Dips
3x10

Notes: 375 went up pretty smooth for only being 10 lbs off my beltless PR but I still kind of good morning-ed it. For whatever reason my quads are killing me right now. Rolling them out was agonizing and stairs are not my friend right now. It's like all the DOMS I should have accumulated over the past few weeks all hit me tonight. Hamstrings and back are fine though, strangely enough.

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PostSubject: Re: Nathan Poage's Log   Fri Feb 24, 2012 8:50 pm

2/24

Deadlift
Failed 495 twice

Deficit Deads (Standing on 25 lb bumper plate)
7x1x405

Jerk
3x135
3x155
185

Ring Dips
10, 8, 6, 4, 5, 4

Ring Pull Ups
8, 6, 4, 4, 4, 4, 4, 4

Notes: Very disappointed with deads today. Not enough sleep and calories the past few days.

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PostSubject: Re: Nathan Poage's Log   Sat Feb 25, 2012 7:29 pm

2/25

Speed Box Squat
5x3x225

Kb Face Pulls
4x8x62

Db Pull-overs
5x5x35

Bar Dips
20, 5x10

Notes: Low back wasn't feeling 100% so I opted for some speed over max efforts today. The face pulls and pull overs felt really great. Thoracic and shoulder mobility felt a little stiff after going heavy on push press and jerks lately and those wore a nice stretch. The dips were paused and deep with emphasis on external rotation for a good stretch too.

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PostSubject: Re: Nathan Poage's Log   Sun Feb 26, 2012 10:06 pm

2/26

Squat
Worked up to 415 http://www.youtube.com/watch?v=n90EIn_dPxE

Snatch
5x95
5x115
5x135

Db Pullover
35x10
40x10
45x10
50x10

Ring Dips
10, 10, 8, 5,5,5

Ring Chin Ups
5x5

Notes: 415 might have been just a tad high, but it's hard to tell with a black shirt on black shorts. I'm counting it though because the last two weeks have been piss poor. The girlfriend is no longer in the picture so I'm going to do some upper body hypertrophy like a sick cunt for the hell of it.

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PostSubject: Re: Nathan Poage's Log   Mon Feb 27, 2012 11:40 pm

2/27

Wide Stance Squats
8x3x225

One-handed Corner Press
10x25
10x30
10x35
8x40
6x45
5x50

Db Fly
3x8x25
2x8x30
6x35

Bar Dips of various width
7x10

Notes: Decided to mix it up today with the wide squats and tried to do them as fast as possible, but the stance felt a little awkward. On an unrelated note, chest is looking swole.

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PostSubject: Re: Nathan Poage's Log   Tue Feb 28, 2012 11:17 pm

Looked about 2" high. Gotta sit back more, yo.

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PostSubject: Re: Nathan Poage's Log   Tue Feb 28, 2012 11:28 pm

Chris Anderson wrote:
Looked about 2" high. Gotta sit back more, yo.

4 SRS? Looks like it's just about as close to parallel as I can get without be shallow. I also appear to be "good morning"ing the hell out of that.




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PostSubject: Re: Nathan Poage's Log   Wed Feb 29, 2012 8:29 pm

2/29

Front Squat
3x225
3x245
3x265
275
Failx3x300
5x1x275

Rack Pulls
8x135
5x225
3x315
1x405
1x495
5x1x405

Snatch
Lotsx95
10x1x115

Db Pullovers
10x25
10x35
10x45
10x50
8x50

Ring Dips
3x10

Notes: I need to work on the rack position of my front squats if I'm going to do them consistently. I rolled out my arms and it helped a bit, but I kept dropping 300 about a quarter way up. My pulling is all muffed up. 495 was a bitch to start moving and the 405 singles were harder than the deficit deads I did the other day. Rack pulls used to be about 80 lbs higher than my floor deads so I honestly have no idea what's going on.

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