Nathan Poage's Log

8/21

Deadlift
3x1x315
315, 335, 345, 355, 365, 375, 385, 395, 405

Shrugs (from the deadlift singles)
5 reps to 385, 3 reps after

OHP
4x5x100

Dips
2x5
+45 5
+70 5
+90 3x5

Chin Ups
10
5x5

Notes: Lower back is dead. Might try box squats to see if I can keep the weight off my toes while still training the squat.

That, and maybe do some banded deadlifts to take some of the load off the bottom and help you recover. I know you don't like your bands, but it could help. Of course, the best solution is probably just not deadlifting all the time.

Ha! That's a good one.

Nathan Poage wrote:

Notes: Lower back is dead. Might try box squats to see if I can keep the weight off my toes while still training the squat.

I lied.

8/23

Deadlift
Up to 485

Snatch Grip Shrugs(Rack pulled up)
3x315
3x335
3x345
3x355
3x365
3x385
3x395
3x405
3x425
3x10x315

Klokov Press
95, 115, 125, 135
3x3x110

Notes: Wasn't as sore as I was when I pulled on Tuesday, but I did miss 500 twice. Speed off the floor just wasn't there. Highlight of the day was probably the 135 Klokov, chicka chicka yeah.

8/24

Squat
385
5x2x315

OHP
2x95
2x115
2x120
2x125
5x115
4x115
3x115

Face Pulls/Triceps Pushdowns
5x15x85

Notes: Squats felt heavy after not doing them for a couple weeks. My oly shoes put a little pressure on my toes, so I'll try my chucks tomorrow.

8/25 A.M.

Klokov Press
100 total reps with the bar

Band Pull-aparts
Lots

Notes: Swole Shoulders/10

I may have to join in on the Klokov press bandwagon.

8/25 P.M.

Bench Press
6x2x225

Block Deadlifts
2x405
2x455
1x495
1x545
1x585
1x600
1x615
3x1x500

Pull Ups
10
+45 3x5

Notes: Brought my already close competition bench grip even more. There's about an inch left of knurling before my hands are onto the smooth part of the bar. 615 is a 15 lb beltless PR. I was going to do these for speed, but decided to put on an exhibition for the bros who were in the gym for their Saturday night swole.

8/26

Squat warm ups

Floor press
3x3x185
2x2x200
3x1x225

Glute Bridge
5x3x225

Notes: tested the waters on glute bridges. Probably won't get my feet wet again. Quads and adductors are still really sore from two days ago, but my back is fine from rack pulling yesterday. Y u no work right legs?

8/27 A.M.

Klokov Press
50 reps w/ bar

Face Pull/Triceps Pushdown
3x30x55

Notes: The swim team was doing 65lb RDLs for time while I was in there. I just want to take a 2x4 to all of their and their S&C coaches' knees for being stupid.

8/27 P.M.

Deficit Deadlift (45 lb bumper plate)
475, 485
Failx500

OHP
135
Failx150
4x1x135

Rows
5x135
5x155
5x175
5x185

Notes: Broke 500 off the ground by an inch or two, but that's all the further she went.

8/28

Squats
5x1x315
5x2x225

Dips
10
+45 5
+90 2
+100 1
+135 1
+150 1
+90 3x3 (paused)

Snatch Grip Shrugs
3x5x315
5x335
3x5x365
3x3x385

Neutral Pull Ups
5
+45 3x5

Notes: Woke up and my back was the tightest it's ever been, not really sore, just really tight. I'm blaming the rows because I started to use a little body-English on them instead of doing them strict. Squats are still weak like kitten but dips were strong like ox. I eked out the 150 on dips and got 160 about 3/4 of the way up.

8/30

Squat
2x315
2x335
2x345
2x355
2x365
375, 385

Bench
3x3x200
3x2x225
3x1x240
250

Shrugs (block pulled up)
3x315
3x405
3x3x455

Notes: Squats are still glacial but this was the best bench day I've had in a while.

8/31

Deadlift
505
5x1x405

Shrugs
8x8x315

OHP
5x2x120

Pull Ups +45
2x5

Muscle Up
1

Db Snatch
1x80

Notes: Bar speed was non-existent. Failed 515 twice and everything was full of suck after that.

9/1

High Bar Squat (Paused)
3x3x225
3x275
3x1x315

BTN Jerk
3x1x135
2x1x155
3x1x185
200

Snatch Grip Shrug
3x6x275

Notes: Extremely tired and sluggish despite ten hours of sleep last night. Jerks were turrrible but squats were actually faster than what I was doing with low bar.

9/2

Bench (Paused bottom and top)
2x5x185
2x4x185
8x3x185

Klokov Press
5x5x75

Snatch Grip Shrug
5x10x275

Face Pull/Ab Pulldown/Triceps Pushdown
3x15x80

9/3

Squat
Doubles and singles up to 345
Drop sets to work on speed

OHP
5x5x100

Snatch Grip Shrugs
6x5x300

9/5

Squat
Lots of triples up to 250 for hot, nasty, badass speed.

Klokov Press
5x5x95

Notes: Going to be working on speed for a while so call me out if you see going much north of 315.

9/6

Squat
More sets of triples up to 275 and then singles up to 325

Bench
225
230
245
275

Wide Grip Pull Ups
10, 8, 6

Notes: Squats felt so much better today both in terms of speed and how light they felt on my back for the walk out. I'm not sure I pulled a 275 paused bench press out of my ass but today was pretty feelsgoodman.jjpg

9/7

Deficit Deads (Two 25 lb bumper plates)
475
2x0x495

Shrugs (Deadlifted up)
5x8x405
3x8x315 (Snatch grip)

Klokov Press
3x95
3x105
3x115
2x2x115

Face Pulls/Triceps Pushdowns
3x10/5x110

Notes: I don't know how I failed 495 at mid-shin. Usually if I can get it off the ground it goes up, but this is one of several instances lately where I've failed after getting the bar moving.

9/8

Squat
More speed work up to 325 with triples and doubles

Bench
Lotsx3x185

Notes: Squats are glacial again, but that might be from deficit deads yesterday and the fact that morning workouts blooooooow.

9/9

Squats
Worked up to a few sets of doubles and singles with 315

OHP
6x2x120

Wide Pull Ups +50
3x4

Notes: Squat speed is getting better. Might be time to up the intensity again.