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).
Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
Subject: 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.
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.
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.
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.
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.
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.
Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
Subject: Re: Nathan Poage's Log Sat Feb 11, 2012 11:15 am
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.
KevinAlvy Elite
Posts : 2446 Join date : 2011-10-30
Subject: 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?
Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
Subject: 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.
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.
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.
Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
Subject: 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.
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.
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.
Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
Subject: 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.
Nathan Poage Master
Posts : 1912 Join date : 2011-10-31 Age : 32
Subject: Re: Nathan Poage's Log Sun Feb 26, 2012 10:06 pm
2/26
Squat Worked up to 415 https://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.
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.
Chris Anderson Anabolic Furnace
Posts : 3023 Join date : 2011-11-02 Age : 31 Location : The City of Iowa
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.
Subject: Re: Nathan Poage's Log 
Fri Jan 27, 2012 7:24 pm
