Nathan Poage's Log

CNS burnout, yo.

3/2

Speed Front Squat
8x3x185

Snatch
3x3x95
5x1x115
5x1x135

Seated OHP from the floor
3x95
3x115
3x120
3x125 (Standing because I got tired of waiting on the jack off in the squat rack in front of me to finish his endless sets of wrist curls)

Floor Bench Press
3x3x135 (Banded)
3x3x135 (No bands)

Db Pull Overs
20x25
20x35
15x45

Ring Dips
10, 8, 6

Notes: Was feeling really fresh and explosive today and didn't even realized I was at the gym for two hours and change, granted some of that was doing mob work for warm ups, cool downs, and in between sets sometimes. feelsgoodman.jpg

3/3

Wide-stance Squat
Worked up to 365
5x1x315

Front Squat to Press
5x1x135
to Push Press
5x1x155

Ring Dip/Chin Up Super Set
10/10, 10/8, 8/5

Notes: Uff da! My hips are terribly weak. 365 felt super heavy out of the hole, but reviewing the video I went way past parallel. I need to get used to these so that I can feel just breaking parallel because I'm going to be working these and front squats into my routine for the next few weeks to shore up my squat. After the squats I was short on time so everything else was done with minimal or no rest. Pretty happy with how pressing went. All of the 135s were clean and I only used the smallest of leg drive on the 155s.

3/4

Squat
Worked up to 3x3x225

Front Squat to Push Press
5x1x135

Incline Bench
5x1x135

Db Pullovers
3x12x35

Neutral Grip Pull Ups
3x8

Notes: Nothing too special about today, just wanted to get primed for tomorrow. I'm trying out a bastardization of Westside and Smolov I threw together for the next few weeks for shits and giggles. Incline bench was harder than it should have been; I may need to actually start benching again. Weighed in at 152 at the end of my work out.

3/5

Squat
4x9x290

Snatch Form Work
Lotsx95

Bar Dips + 45lbs
10,8,8,6,6

Notes: This is probably the best a 4x9 has gone before, so that's an encouraging sign. I was still whipped at the end of it though, so I opted to just work on some light snatches. It's finally starting to look smooth and I'm getting more consistent about bumping it off my thighs, getting under, and catching it with my arms fully extended. Considering how pitiful incline bench was yesterday, I figured it's time to start adding more weight to my upper body lifts.

3/7

Wide Stance Speed Squat (Green bands)
8x3x185

Jerk
3x3x135
3x3x155

Snatch
Lotsx95

Bar Dips
3x15
3x10

Ring Pull Ups
10, 8, 8, 6

Notes: Squats hit my hips and inner thighs pretty good today, definitely a little tender rolling them out. More snatch form work today and I've gotten better about not moving my feet out so wide when I get under the bar.

3/9

Front Squat
Worked up to 300
5x1x275

Snatch
Worked up to 3x1x135

Bar Dips +55 lbs
5x8
6

Db Pullovers
25x25
20x35
20x40
15x45 (Zyzz mode unlocked)

Face Pulls
10x50
10x60
2x10x70

Notes: +25 lbs on front squats isn't too shabby. Went for 315 but started to dip forward and dumped it a little bit out of the whole. Snatch form is looking good and dips are getting stronger.

3/10

Wide Stance Squat
4x9x255

High Incline Db Press
12x35s
10x40s
8x45s
4x50s

Ring Dips
15,8,8

Notes: Woke up at 7:30 to go lift today because I won't be able to lift now that I'm back home until Monday. I don't know if it was the two Panch burritos I had yesterday with my pot roast for supper or the time of day, but I just felt sluggish, even after a few cups of coffee. Not sure if I maybe maxed out on wide stance squats on an off day, but these didn't feel too bad at all with the exception of one set where I didn't rest enough. My legs felt fine from squatting heavy yesterday, but my pecs were fried when I went to do dips today.

3/12

Speed Squat
8x3x205

Hang Snatch
Lotsx65
10x3x95

Bar Dips +65 lbs
8, 6, 6, 5, 5, 3

Pin Press
3x3x135
3x3x155
3x3x175

Wide Grip Pull Ups
8,6,6,6,3

Notes: No bands at the high school weight room so these flew up today. Pin press felt pretty solid. In the next few weeks I need to figure out my bench opener.

3/13

Squat
5x5x315

Mil Press
5x5x95
3x115
1x135

Db Pullovers
3x25x35

Db Rows
13x80
10x80

Notes: Squats felt heavy today. I think spring break is throwing off my schedule, staying up late, waking up late, eating a fuck-ton of carbs because my grandma and mom are hard to say no to when they've been baking. I'm probably going to be significantly heavier at the end of this week.

Pi Day

Wide Speed Squat
8x3x200

Snatch
Somex95
Some morex115

Bar Dips +75 lbs
7x5

Pull Ups
3x8

Notes: Speed squats feel pointless without bands, I'll probably put off doing them until I go back to Iowa City. The bars here are great for squatting: thick, solid, tight, very motivational with lots of knurling. They suck balls for snatches though and my hands are all beat up.

3/16

Front Squat
4x9x200

Snatch
3x1x115
3x1x135

Bar Dips +80 lbs
3x5
2x3

Jerk
5x1x135
5x1x155

Pull Ups
10,8,6, 5, 5

Notes: Squats felt extremely easy but my wrists were on fire after the last set, need to work on my shelf for front squats more. My upper body was toast after dips and jerks didn't go well at all. Went for 185 and socked myself in the jaw, went for it again and dropped it; the high school weight room now has a cambered bar, free of charge.

3/18

Wide Stance Squat (No belt)
Worked up to 385
Felt good so I did 395 and 400 with my normal stance for shits and grins
5x1x315 (Wide)

Snatch
10x1x115

Ring Dips
12, 10, 8, 10, 10

Pull Ups
12,10,8,6,4,4,4

Notes: 385 is 25 pounds more than a couple weeks ago and 400 is a beltless PR. Snatches felt so much easier today after getting the recommendation to work on full hip extension.

3/19

Speed Squat (Blue Bands)
8x3x225

Snatch
10x1x115
5x1x120

Bar Dips +90 lbs
3x5
4x3

Kb Rows
5x10x70

3/20

Front Squat
5x5x225

Cleans from blocks


OHP
5x105
2x3x105

Pull Ups
10, 8, 7, 6

Notes: Rack position felt better on front squats today but it felt kind of heavy, possibly from it being a million degrees outside and in the gym. Weighed in at 157, down from the 160 I weighed at the end of spring break.

3/21

Wide Speed Squat (Green bands)
8x3x205

Snatch from blocks
somex95
somex110

Dips +100 lbs
5x3

Pull Ups
3x8
3x5

Notes: Squats felt kind of slow until I got to about the third set, but after that they started going pretty smoothly. It's probably time to ease off on the weighted dips; triceps feel trashed even after rolling them out.

Ran the mile in Personal Fitness class. 6:52 bitches!

Notes: The only non-lifting shoes I have are my old vibrams from when I still ran about two years ago. The DOMS, I will has them.

3/23

Squat
3x5x335
2x3x335
1x335

Hang Snatch
Lotsx95

Notes: Calves are trashed from yesterday. Probably spent half an hour throughout the workout working on them: rumble roller, lax ball, mashing them on the barbell, stretching them on stairs, wrapping bands around them as tight as I could and flexing, loading a barbell up and sitting down in the whole of a high bar squat to force a good ROM, and massaging them. They felt decent during, but now they're tighter than a virgin again. That aside, squats went pretty good.

3/24

Squat
Warm Ups
Failx425
1x405
Failx420
Failx415
1x405
Failx405

Notes: FUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUU. Everything felt heavy today, even the warm ups. Got out of the hole on 425 and then immediately stalled. Maybe could have gotten 420 if I attempted that first. Started to warm up for snatches, but it just wasn't going well. Calves are still useless.

3/26

Squat
4x9x285

OHP
5x3x105

Dips +45
12,8,7,7,5

Db Pullovers
3x10x45

KB Facepulls
3x15x45

Notes: Felt 10x stronger today. Hit all my reps on squat without too much of a struggle. Weighed in at 156 after the workout which is progress. Calves finally felt normal. Ending my life if there's any significant amount of running in Personal Fitness tomorrow.

3/28

Squat
5x7x315

OHP
3x3x110
3x115

Pull Ups
10, 8, 6, 4, 6

Notes: Squats were brutal today and I felt like death afterwards. Continuing on in the name of gainz though.

squat frequency is weak

KevinAlvy wrote:

squat frequency is weak

no you

3/30

Squat
7x5x330

Chin Ups
10,8,6,6

Notes: Didn't sleep much last night and paid for it today. The last couple sets of squats were gruesome and I kind of had to bounce out of the hole.

3/31

Squat
10x3x350

Ring Dips
15, 10, 8, 8, 5

Db Pullovers
3x15x40

Notes: Back felt a little tired from yesterday so I belted up. Pretty noticeable difference between doing Smolov with a belt vs without. They went well enough that I felt I deserved some upperbody vanity lifts.