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 Nathan Poage's Log

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Chris Anderson
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PostSubject: Re: Nathan Poage's Log   Thu Jul 25, 2013 12:38 pm

Nathan Poage wrote:
But Westside Kyle would die if he saw all the shit we have at Carver.  GPP, DE, and ME implements for daaaayz.




Westside Furnace is interested as well.

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PostSubject: Re: Nathan Poage's Log   Thu Jul 25, 2013 12:49 pm

Check yo snaps

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PostSubject: Re: Nathan Poage's Log   Thu Jul 25, 2013 1:26 pm

Nathan Poage wrote:

Notes: Right quad felt funky after yesterday so I took the day off to work on some deadlifts and PC.  After last meet, I think I really need to start working on deadlifts...and bench...and press...and still squat a lot...phuck.

This would be a big step for you--it's the equivalent of me someday learning to squat properly.

Honestly, what holds you back (besides having a tough time recomping after cutting to 148) at this point is the lack of programming. You don't see it too much in your squat because you can throw a lot of bar-lifts at that lift and make good progress that way. But I think a training split--and maybe even some planned progression--is what you need.

Your deadlift will thank you, as will your bench. But at this point, you need to sit down and start looking at what numbers you need for 1300+. And then, you have to figure that in a meet, it's hard to hit your max on everything, so you're going to need training maxes at 1330+ before you can hit it safely. You're probably looking at around a 485 squat, 275 bench, and a 570 deadlift, give or take. To build those lifts at 165, especially in the near future, is probably going to take some sort of programming.

Programming will also protect you against yourself--I see you drill a lift when it's going well, and when your bench or deadlift (or even your squat) doesn't feel great, you'll go away from it for a while. And at this point, getting to 275+ is probably going to require more consistency. A training split will at least keep you from neglecting any single lift. Now, it can be "flexible," and you don't have to focus on everything equally, but having a split will help.

Those are just my thoughts. You won't find too many guys who are just going in and winging it at this level. Though I obviously have my own issues to work through, one thing I've learned this past year is that powerlifting is a series of difficult choices--you have to regularly face whatever "hard truth" is keeping you from getting better. Sometimes it takes a while for people to face them (myself squatting sans wraps, Babyeater believing she's doing a good job, Kevin Alvy considering 198, Monty actually asking for programming advice), but we all have ours.
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PostSubject: Re: Nathan Poage's Log   Thu Jul 25, 2013 5:05 pm

7/25
P.M.

Bench
3x185
3x200
3x225
5x5x185

Pull Ups

Notes: I think changing my benching style just made benching easier by an order of magnitude.

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PostSubject: Re: Nathan Poage's Log   Thu Jul 25, 2013 5:08 pm

KKeough wrote:
lots of good advice I should probably listen to

Yeah, it may be time to face the music on that. Even if it's not somebody else's programming, I need to at least start putting mine own down on paper and planning my training based off of when my meets are. Right now my training totals are 1287 which is what I need to qualify for RUM. I honestly think autoregulating CAT for my squats will pay dividends, but I need to make more time for bench and deadlift, whose programming I need to be more concrete about.

Maybe I should just take the easy way out and do SS.

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PostSubject: Re: Nathan Poage's Log   Thu Jul 25, 2013 5:09 pm

Starting Sheiko, just so we're clear.

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PostSubject: Re: Nathan Poage's Log   Thu Jul 25, 2013 7:51 pm

Nathan Poage wrote:
KKeough wrote:
lots of good advice I should probably listen to

Yeah, it may be time to face the music on that.  Even if it's not somebody else's programming, I need to at least start putting mine own down on paper and planning my training based off of when my meets are.  Right now my training totals are 1287 which is what I need to qualify for RUM.  I honestly think autoregulating CAT for my squats will pay dividends, but I need to make more time for bench and deadlift, whose programming I need to be more concrete about.  

Maybe I should just take the easy way out and do SS.

Very proud of you, TS. This will pay off for you in the long run.
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PostSubject: Re: Nathan Poage's Log   Fri Jul 26, 2013 11:13 am

7/26
A.M.

Squat
315, 365, 405, 420
3x3x255

Bench
3x185
3x200
3x225
5x5x185

Notes: Bar speed started dropping off really quick so I ended it early. Bench felt even better than yesterday with the same weights; digging this style a lot more. Tested my standing vert after squat warm ups: 29.5". 2.5" more and I can touch rim. You've been warned, Big Dawg Basketball 

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PostSubject: Re: Nathan Poage's Log   Sat Jul 27, 2013 1:53 am

Sheiko is fucking retarded.

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PostSubject: Re: Nathan Poage's Log   Tue Jul 30, 2013 10:37 am

7/26
P.M.

Deadlift
500
5x3x315

Various accessory work to look swole to attract bitches in the club (not to be confused with Bitches In The Club)

Notes: Strength curve is definitely different in my shoes, maybe slightly stronger off the floor and definitely more leg involvement. Mediacom is supposed to be fixing the internet today (Tuesday) so I can upload the video where SlapDick is killing himself off screen with a 145 bench while I pull 500 without a sound.




7/28

Squat
385
2x20x135

SG Row
2x10x95
5x10x115

Notes: Tired as all get out.


7/29

Deadlift w/ green band
6x2x300

SG Row
5x5x135

Notes: Worked 20 hours over the weekend, exhausted and not very fast.


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PostSubject: Re: Nathan Poage's Log   Tue Jul 30, 2013 10:37 am

Chris Anderson wrote:
Sheiko is fucking retarded.
no u

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PostSubject: Re: Nathan Poage's Log   Tue Jul 30, 2013 11:15 am

Nathan Poage wrote:

Notes:  Worked 20 hours over the weekend, exhausted and not very fast.


I recall you yoloing me about this

come at me bro
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PostSubject: Re: Nathan Poage's Log   Tue Jul 30, 2013 12:31 pm

Nathan Poage wrote:
no u


yes u

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PostSubject: Re: Nathan Poage's Log   Wed Jul 31, 2013 10:59 am


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PostSubject: Re: Nathan Poage's Log   Wed Jul 31, 2013 4:59 pm

7/31

Squat
315, 365, 405, 425, 440

Bench
8x8x170

Notes: Added a belt to squats; didn't like it. Right now I'm just going to throw a bunch of bar lifts at bench and hope it responds.

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PostSubject: Re: Nathan Poage's Log   Thu Aug 01, 2013 11:43 am

8/1
A.M.

Squat
315, 365, 405

SG Row
3x10x95
5x8x115
5x8x125

Notes: Didn't feel very rested for getting 8.5 hours of sleep last night. Did a lot of reps in that 185-250 range but couldn't really get the bar moving like I wanted to.

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PostSubject: Re: Nathan Poage's Log   Fri Aug 02, 2013 11:46 am

8/2
A.M.

Deadlift w/ Band
3x1x185-315

Deadlift
315, 365, 405, 455, 510, 530
2x3x465

Bench
8x1x225

Ext Rotations

Notes: I think this is the most I've ever pulled in oly shoes. They maybe help initially to break it off the ground, but after that it was slow going.

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PostSubject: Re: Nathan Poage's Log   Fri Aug 02, 2013 12:09 pm

That's a big deadlift in Oly shoes.
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PostSubject: Re: Nathan Poage's Log   Fri Aug 02, 2013 12:18 pm

KKeough wrote:
That's a big deadlift in Oly shoes.
Thanks Jeff. If they help me pull faster off the floor, even if it's only for an inch, I might keep them and just learn to grind better. One of the S&C coaches here has kind of convinced me to do more of a Mike Tuschereakjdlkdjfdlkjz style approach with weakness analysis, RPEs, and fatigue percents so I'll run the video through Tracker, but I think I know what the force curve is going to look like already.

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PostSubject: Re: Nathan Poage's Log   Sat Aug 03, 2013 8:18 pm

8/3
P.M.

Squat
315, 365, 405, 425, 440

Paused Squat (still a full ROM, but paused for three a few inches out of the hole (beltless))
4x3x275

Ring Dip/Pull Up
Face Pull/Ext Rotation
Reverse Cable Fly

Notes: Back to low bar squatting unless otherwise noted. HB and FS are going to become special exercises again. Ate (almost) an entire container of cookies today. Y'all missed out.

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PostSubject: Re: Nathan Poage's Log   Sat Aug 03, 2013 8:44 pm

Those cookies turned out pretty good. When I get ousted as President, I will make food for the meetings.
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PostSubject: Re: Nathan Poage's Log   Sun Aug 04, 2013 9:49 am

Nathan Poage wrote:
Notes: Back to low bar squatting unless otherwise noted. HB and FS are going to become special exercises again.

HB squats are frequently used on the cube for assistance work. mostly in medium to high volume sets and reps. Maybe there is something to them..?

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PostSubject: Re: Nathan Poage's Log   Tue Aug 06, 2013 8:40 am

8/5
P.M.

Squat
3x400@9
4x3x375

Front Squat
5x3x225

Face Pulls

Notes: 3x400 felt like a 9 at the time, but looking at it on film I'd say 8-8.5.  Need to get more in tune with mah body.


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PostSubject: Re: Nathan Poage's Log   Tue Aug 06, 2013 11:15 am

8/6
A.M.

Bench
7x7x180

Press
3x5x95
3x5x105

Ext Rotations

Notes: Bench was easy today. I don't understand.

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PostSubject: Re: Nathan Poage's Log   Tue Aug 06, 2013 12:45 pm

you must perform well at high reps/volume

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