Nathan Poage's Log

It was a NASA meet in Des Moines, and it ended before 2pm.

That should give you an indication of what you "missed," Furnace.

Jeez how many lifters were there? How'd OP do?

Seth wrote:

Jeez how many lifters were there? How'd OP do?

There were around 35 the first day, it sounds like.

Seth wrote:

Jeez how many lifters were there? How'd OP do?

not telling

Nathan Poage wrote:

Seth wrote:

Jeez how many lifters were there? How'd OP do?

not telling

must have bombed out... or went 9 for 9

my moneys on the first

KKeough wrote:

It was a NASA meet in Des Moines, and it ended before 2pm.

That should give you an indication of what you "missed," Furnace.

Especially mad now because that means I would have seen almost the entire thing. I didn't go because I didn't think I would even be able to stay for bench.

7/16
A.M.

HB Squat
Lots of speed sets
2x1x315
5x5x225
3x10x155 (Shoes + 2" block for extra quad pump)

Press (Fat Gripz)
4x7x85

Pull Ups
Ext Rotations

P.M.

HB Squat
Speed Sets
315, 365, 385
4x5x225

Ring Dips/Pullovers

Reverse Fly

Notes: Giving Compensatory Action Training a try for a few months but I'm pretty sure I'll still work up to a daily max because I like doing so and for PAP.

I'm going to do something similar after this meet, since I'm so goddamn slow out of the hole. I might try to run one CAT day, one volume day, and one heavy-ish day for squat. I might be spreading myself too methodologically thin, but I figure it's hard to screw up your squat if the frequency is there.

Also, I am meeting with the DI dude today; I'll give him your e-mail. I might meet him again next week, so maybe we can find time in your schedule, if that works.

If he can wait until August 5 I'll have all sorts of time. Otherwise email will still probably be easiest.

KKeough wrote:

I'm going to do something similar after this meet, since I'm so goddamn slow out of the hole. I might try to run one CAT day, one volume day, and one heavy-ish day for squat. I might be spreading myself too methodologically thin, but I figure it's hard to screw up your squat if the frequency is there.

I think you just described Cube Method. conjugate training.

Nathan Poage wrote:

KKeough wrote:

I'm going to do something similar after this meet, since I'm so goddamn slow out of the hole. I might try to run one CAT day, one volume day, and one heavy-ish day for squat. I might be spreading myself too methodologically thin, but I figure it's hard to screw up your squat if the frequency is there.

I think you just described Cube Method. conjugate training.

 
Sorry if I am late to the party, but you are just teasing the fact that Cube Method is just another variation of conjugate/westside/Zatsiorsky/whatever you want to call it right?

I guess I never even thought about it till you did that, but it immediately became apparent to me.

Allprocro wrote:

Nathan Poage wrote:

KKeough wrote:

I'm going to do something similar after this meet, since I'm so goddamn slow out of the hole. I might try to run one CAT day, one volume day, and one heavy-ish day for squat. I might be spreading myself too methodologically thin, but I figure it's hard to screw up your squat if the frequency is there.

I think you just described Cube Method. conjugate training.

 
Sorry if I am late to the party, but you are just teasing the fact that Cube Method is just another variation of conjugate/westside/Zatsiorsky/whatever you want to call it right?

I guess I never even thought about it till you did that, but it immediately became apparent to me.

Brandon Lilly came out of Westside, and it's taken pretty directly from his experiences there. It's spaced-out Westside.

Nathan Poage wrote:

KKeough wrote:

I'm going to do something similar after this meet, since I'm so goddamn slow out of the hole. I might try to run one CAT day, one volume day, and one heavy-ish day for squat. I might be spreading myself too methodologically thin, but I figure it's hard to screw up your squat if the frequency is there.

I think you just described Cube Method. conjugate training.

Ruh roh.

Westside Kyle will never die!

Nathan Poage wrote:

Westside Kyle will never die!

He lives on.

Also, the article fell through; it's been postponed due to "lack of space." They'll contact us in the coming weeks if they have room.

Intramural flag football coverage takes a lot of time and energy, apparently.

Nathan Poage wrote:

Westside Kyle will never die!

As long as the boxes and contrast are never resurrected it's all good in the hood

KevinAlvy wrote:

Nathan Poage wrote:

Westside Kyle will never die!

As long as the boxes and contrast are never resurrected it's all good in the hood

Hasn't he box squatted since April? I know babyeater has.

KKeough wrote:

Nathan Poage wrote:

Westside Kyle will never die!

He lives on.

Also, the article fell through; it's been postponed due to "lack of space." They'll contact us in the coming weeks if they have room.

Intramural flag football coverage takes a lot of time and energy, apparently.

Mother fuckers.

Nathan Poage wrote:

KKeough wrote:

I'm going to do something similar after this meet, since I'm so goddamn slow out of the hole. I might try to run one CAT day, one volume day, and one heavy-ish day for squat. I might be spreading myself too methodologically thin, but I figure it's hard to screw up your squat if the frequency is there.

I think you just described Cube Method. conjugate training.

after reading the ebook for the cube method, it has a lot of similarities to the conjugate method. for example with bench, you only flat bench once in the 3 week wave (which is for explosion) and then test your max in week 10. You do a lot of bench press variants such as floor press, DB press, incline press, etc but never really bench. It's almost the same set up for squat and deadlift too.

groce

Broceidon wrote:

Nathan Poage wrote:

KKeough wrote:

I'm going to do something similar after this meet, since I'm so goddamn slow out of the hole. I might try to run one CAT day, one volume day, and one heavy-ish day for squat. I might be spreading myself too methodologically thin, but I figure it's hard to screw up your squat if the frequency is there.

I think you just described Cube Method. conjugate training.

after reading the ebook for the cube method, it has a lot of similarities to the conjugate method. for example with bench, you only flat bench once in the 3 week wave (which is for explosion) and then test your max in week 10. You do a lot of bench press variants such as floor press, DB press, incline press, etc but never really bench. It's almost the same set up for squat and deadlift too.

I've done that before--I got stronger, faster just sticking with the main movements.

And I did do a box squat for a cycle after the April meet. Janis does them, but as a secondary exercise.

7/17

HB Squat
Speed Squat warm ups
315, 365, 385, 405
6x3x225

Fat Grip Bench
6x3x155

Notes: Quick one today, ended up not having time for accessory work.

Broceidon wrote:

Nathan Poage wrote:

KKeough wrote:

I'm going to do something similar after this meet, since I'm so goddamn slow out of the hole. I might try to run one CAT day, one volume day, and one heavy-ish day for squat. I might be spreading myself too methodologically thin, but I figure it's hard to screw up your squat if the frequency is there.

I think you just described Cube Method. conjugate training.

after reading the ebook for the cube method, it has a lot of similarities to the conjugate method. for example with bench, you only flat bench once in the 3 week wave (which is for explosion) and then test your max in week 10. You do a lot of bench press variants such as floor press, DB press, incline press, etc but never really bench. It's almost the same set up for squat and deadlift too.

Yeah Lilly seems to be a bigger fan of spacing stuff out more/more variation. In that sense it is more of a "conjugate" system because he keeps you switching stuff so frequently. Louie pretty much lives/dies by the 72-hour rule. I would think Lilly believes this runs guys into the ground, having such a quick turnout and so many "max out" sessions in so little time.

As much as Lilly pushes it as a system for anyone from novices to advanced it seems hard to believe it wouldn't be really hard on a novice lifter (like myself)...So much variation on the core movments would really undermine my own ability to learn to squat/dead/bench correctly in the first place. Not to mention I don't know wtf an optimal working set for most of those lifts would be.

7/18
A.M.

HB Squat
Lots of speed warm ups
315, 365, 385
8x3x225

Fat Grip Press
4x8x95

Notes: Feeling pretty quick considering the squat volume I've gotten in the last few days.