Nathan Poage's Log

Subject: Re: Nathan Poage's Log Wed Jan 09, 2013 8:01 pm

KevinAlvy wrote:

Chris Anderson wrote:: The best part is that I think he is pants-shittingly scared of me. Whenever I see him in da gym, I catch him nervously glancing at me all the time. I've never heard a word out of him other than when he tried to mumble his excuses to me and I shut him down with the hatred of an angry god.

andersonangryface.jpeg

phhuuuuck I wish I had facebook at this moment

Time to come back.

Master Posts : 1912 Join date : 2011-10-31 Age : 32

1/10

High Bar Squat
Warm Ups
1x Weird weight increments up to 400, 410, 420 because some jerk was using all the 45s for spinal shears.
3x3x300

Notes: Form really broke down on 420 but it went up.

Master Posts : 1912 Join date : 2011-10-31 Age : 32

1/11

Deadlift
3x1x315
350, 365, 400, 455
10x2x315
8x315

Strict Snatch Grip Shrug
5x5

Squat
3x5x225

Dips
2x10
+45 2x8
+70 2x5
+90 3x3

Notes: Deads felt pretty solid and fast. Forgot my camera so I'm not sure what exactly I did differently this time except for not using straps. I suspect bending down to put those on affects me.

Master Posts : 1912 Join date : 2011-10-31 Age : 32

1/12

Squat
10x2x315

Bench
5x3x185

Pull Ups

Notes: Pretty short rest periods on squats but that may have made me tired for bench because 185 did not feel fast at all.

Master Posts : 1912 Join date : 2011-10-31 Age : 32

1/13

Front Squat
Warm Ups
275, 300, 325
Failx5x365
3x1x315

OHP
Warm Ups
115, 135, 150
3x5x115

Snatch Grip Deads
Warm ups
315, 365, 405
5x3x315

Ring Dips
5x10

Ring Pull Ups
5x5

Notes: Fucking front squats.

Elite Posts : 2446 Join date : 2011-10-30

Getting any gains from from the snatch grip deads?

Considering it for the hypertrophies

Master Posts : 1912 Join date : 2011-10-31 Age : 32

KevinAlvy wrote:: Getting any gains from from the snatch grip deads?

Considering it for the hypertrophies

Haven't done them regularly enough to tell, but I really felt it in my hamstrings more than conventional deads. Apparently they're supposed to hit your upper back more, but mine is kind of disproportionately strong so I didn't really notice it there.

Elite Posts : 2446 Join date : 2011-10-30

My hamstrings overpower my back... interdasting

I'll probably give them a shot

Master Posts : 1912 Join date : 2011-10-31 Age : 32

1/14

Squat
Warm Ups
315, 335, 365, 385
3x1x405
3x3x350
5x2x315

Shrug
5x5x315
3x3x365
2x2x405
3x315

Ring Dip
15, 12
5x10

Ring Pull Up
5x5

Notes: 315 doubles were paused until my vision went fuzzy. For some reason I can stay a lot more erect paused than I do when I'm trying to be quick out of the hole.

Master Posts : 1912 Join date : 2011-10-31 Age : 32

1/15

Deadlift
Warm Ups
5x1x315
5x1x365
5x1x405
5x1x455

Snatch Grip Deadlifts
5x3x225
3x3x275
3x3x315

Bench Press
Warm Ups
3x185
3x200
5x3x225
2x5x185

Db Incline Press
4x15x35s

External Rotations
3 minutes x 30lbs

Notes: Bench was leaps and bounds better this week for some reason.

Master Posts : 1912 Join date : 2011-10-31 Age : 32

1/16

Squat
Warm Ups
315, 365, 385, 405, 420, 440
12x1x365
3x3x315

OHP
Warm Ups
120
3x135
2x135
135
5x3x120

Shrugs

Neutral Grip Pull Ups

Notes: 20lb HB squat PR with much better form than last time's 420. OHP felt ridiculously strong today too.

Elite Posts : 2446 Join date : 2011-10-30

lettuce bee real tea

High bar is your new competition style

Master Posts : 1912 Join date : 2011-10-31 Age : 32

KevinAlvy wrote:: lettuce bee real tea

High bar is your new competition style

I know

Master Posts : 1912 Join date : 2011-10-31 Age : 32

Elite Posts : 2446 Join date : 2011-10-30

that looked very natural/smooth

Master Posts : 1912 Join date : 2011-10-31 Age : 32

KevinAlvy wrote:: that looked very natural/smooth

I'm Natty, always smooth. Felt like I could have gone for more but I need to get my work capacity back up to where it was this summer when my squat was really progressing.

Master Posts : 1912 Join date : 2011-10-31 Age : 32

1/17

Bench
8x3x185

About an hour's worth of weightlifting technique work because I realized I might actually have to demonstrate the lifts for my S&C internship tomorrow.

Master Posts : 1912 Join date : 2011-10-31 Age : 32

1/18

Squat
Warm Ups
315, 365, 385, 405, 415
20x1x350

Deadlift
3x3x225
3x3x275
3x2x315

Shrug
5x8x315

OHP
Warm Ups
2x135
4x4x115

Ring Dips
Pull Ups

Notes: Did Dave man proud today.

Master Posts : 1912 Join date : 2011-10-31 Age : 32

1/20

Squat
Warm Ups
2x335
8x2x315

Bench
Warm Ups
2x185
2x200
2x210
2x225
2x235
2x245
2x250
4x2x225

Pull Ups
+30 3x5

External Rotations
Face Pulls/Triceps Pushdown

Notes: Lifting at 8:30 sucks a big one but this is probably going to be the only time of the day I can lift once classes and my internship start tomorrow so I might as well get used to it.

Subject: Re: Nathan Poage's Log Sun Jan 20, 2013 1:15 pm

Were these all doubles? If so, ruh roh.

When I see 2x250, I just assume a 2-lb. barbell was bench-pressed 250 times.

Master Posts : 1912 Join date : 2011-10-31 Age : 32

KKeough wrote:: Were these all doubles? If so, ruh roh.

When I see 2x250, I just assume a 2-lb. barbell was bench-pressed 250 times.

Welcome to the Tone Zone. Bar speed was pretty good on all of these too but my butt came off the bench on the second rep of 250. All were paused too. Where is your Smolov Jr. now?

Subject: Re: Nathan Poage's Log Sun Jan 20, 2013 1:26 pm

Nathan Poage wrote:

KKeough wrote:: Were these all doubles? If so, ruh roh.

When I see 2x250, I just assume a 2-lb. barbell was bench-pressed 250 times.

Welcome to the Tone Zone. Bar speed was pretty good on all of these too but my butt came off the bench on the second rep of 250. All were paused too. Where is your Smolov Jr. now?

Very nice. 250x2 is a big PR for you, as it'll probably put you up near 270 for a paused max.

Also, not sure how to interpret the last question. You're either asking me where my god (Smolov Jr.) is now, or you're asking me where I am in the program. If the former, then lol. If the latter, then I'm two weeks in, with one week to go. I should be fine for the first three sessions, but 270x3x10 is going to be rough. I start Smolov for squat today.

Master Posts : 1912 Join date : 2011-10-31 Age : 32

KKeough wrote:: Very nice. 250x2 is a big PR for you, as it'll probably put you up near 270 for a paused max.

Also, not sure how to interpret the last question. You're either asking me where my god (Smolov Jr.) is now, or you're asking me where I am in the program. If the former, then lol. If the latter, then I'm two weeks in, with one week to go. I should be fine for the first three sessions, but 270x3x10 is going to be rough. I start Smolov for squat today.

I'm starting to think that 275 single I hit in training a few months ago was a fluke, kind of like that day I speed pulled 520 and almost hit 550. The question was to be interpreted as the former. Good luck with Smolov, Dave man. I go in to work today at 4:00 if you decide to play Squat or Die and need somebody to clean you up off the floor.

Subject: Re: Nathan Poage's Log Sun Jan 20, 2013 11:33 pm

Nathan Poage wrote:

KKeough wrote:: Very nice. 250x2 is a big PR for you, as it'll probably put you up near 270 for a paused max.

Also, not sure how to interpret the last question. You're either asking me where my god (Smolov Jr.) is now, or you're asking me where I am in the program. If the former, then lol. If the latter, then I'm two weeks in, with one week to go. I should be fine for the first three sessions, but 270x3x10 is going to be rough. I start Smolov for squat today.

I'm starting to think that 275 single I hit in training a few months ago was a fluke, kind of like that day I speed pulled 520 and almost hit 550. The question was to be interpreted as the former. Good luck with Smolov, Dave man. I go in to work today at 4:00 if you decide to play Squat or Die and need somebody to clean you up off the floor.

I have no unwrapped 1RM, so I low-balled it (430). Today was easy; most sessions probably will be, at least early on. Once I get an unwrapped 1RM and run another base cycle, it'll get a lot harder. I think I set an unwrapped PR on Thursday and on Friday (actually, I'll set a new 1RM four times this cycle before I even max-test).

Master Posts : 1912 Join date : 2011-10-31 Age : 32

1/21

Squat
Warm Ups
315, 365, 385, 405
5x2x350
3x1x315 (paused)

Bench
Warm Ups
2x3x185
2x3x200

Lots of clean drills

Notes: Woke up at 4:30, did my internship thing for six hours, lifted without PWO for the first time ever, and then did clean drills for too long. BRB, going to bed at 3:30.