Nathan Poage's Log

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Chris Anderson









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Subject: Re: Nathan Poage's Log Thu May 02, 2013 5:56 pm Subject: Re: Nathan Poage's LogThu May 02, 2013 5:56 pm Nathan Poage wrote:

Notes: TUT on bench makes it ridiculously hard. I'm hoping this pays dividends on my comp bench.

protip- it will



Interesting with the pause off the chest. I did a bit of pause on bottom+top during my last cycle, it certainly helped, along with the constant bottom pausing I did, of course. You'll acclimate to the TUT fairly quickly, though. protip- it willInteresting with the pause off the chest. I did a bit of pause on bottom+top during my last cycle, it certainly helped, along with the constant bottom pausing I did, of course. You'll acclimate to the TUT fairly quickly, though.

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Nathan Poage









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Subject: Re: Nathan Poage's Log Sat May 04, 2013 2:43 pm Subject: Re: Nathan Poage's LogSat May 04, 2013 2:43 pm



Snatch Grip Deadlifts

5x225

3x275

3x3x315

365, 405, 425



Snatch Grip RDL 8:1:0

3x3x250



Press

3x6x95



Rope Climb

1x5



Notes: 5/3Snatch Grip Deadlifts5x2253x2753x3x315365, 405, 425Snatch Grip RDL 8:1:03x3x250Press3x6x95Rope Climb1x5Notes:

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Subject: Re: Nathan Poage's Log Mon May 06, 2013 1:56 pm Subject: Re: Nathan Poage's LogMon May 06, 2013 1:56 pm



Circuit 1 (3 Rounds)

Deadlift: 7x315

Pull Ups: 7

Dips: 7



Circuit 2 (3 Rounds)

14 Wall Balls

14 Toes to Bar



Circuit 3 (3 Rounds)

Db Clean and Press: 21x45s

Farmers Walk: 100' x 90s

Sled Push: 80' x 210 lbs



Circuit 4 (1 Round)

400 Jump Ropes



Notes: "Earn Your Shi(r)t" Workout for my internship. This was ghey. All the guys were supposed to use 315 on deads, but nobody else could get past three reps so they dropped down between 185-245. One of the interns weighs 260 and only did 245 and a couple guys had to drop down to 30's on the C&P... Ended up doing the first circuit in under two minutes and blowing everybody out of the water, but my body was not ready for anything not involving the Cr-P system and the rest of it took my over an hour. Ain't even mad though because everybody else has poor aesthetics and a sub 400 Wilks. 5/6Circuit 1 (3 Rounds)Deadlift: 7x315Pull Ups: 7Dips: 7Circuit 2 (3 Rounds)14 Wall Balls14 Toes to BarCircuit 3 (3 Rounds)Db Clean and Press: 21x45sFarmers Walk: 100' x 90sSled Push: 80' x 210 lbsCircuit 4 (1 Round)400 Jump RopesNotes: "Earn Your Shi(r)t" Workout for my internship. This was ghey. All the guys were supposed to use 315 on deads, but nobody else could get past three reps so they dropped down between 185-245. One of the interns weighs 260 and only did 245 and a couple guys had to drop down to 30's on the C&P...Ended up doing the first circuit in under two minutes and blowing everybody out of the water, but my body was not ready for anything not involving the Cr-P system and the rest of it took my over an hour. Ain't even mad though because everybody else has poor aesthetics and a sub 400 Wilks.

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Subject: Re: Nathan Poage's Log Wed May 08, 2013 6:56 pm Subject: Re: Nathan Poage's LogWed May 08, 2013 6:56 pm 5/7



Squat

3x315

3x365

405



Notes: Papa needed some low bar squats back in his life.

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Nathan Poage









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Subject: Re: Nathan Poage's Log Wed May 15, 2013 3:05 pm Subject: Re: Nathan Poage's LogWed May 15, 2013 3:05 pm 5/14



Front Squat

3x3x250 (3:1:0)

5x225



HB Squat

3x3x225 (1:5:0)



Ring Dips

10

2x5



Notes: The week off killed me. Really ready for finals to be over with and being able to sleep more.

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KevinAlvy









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Subject: Re: Nathan Poage's Log Wed May 15, 2013 3:30 pm Subject: Re: Nathan Poage's LogWed May 15, 2013 3:30 pm how excited are you to be free from your ridiculous schedule Like Dislike

Nathan Poage









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Subject: Re: Nathan Poage's Log Wed May 15, 2013 4:17 pm Subject: Re: Nathan Poage's LogWed May 15, 2013 4:17 pm Bro, I've got bad news. I'm interning again this summer. At least I'm not taking classes though.

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Subject: Re: Nathan Poage's Log Wed May 15, 2013 11:24 pm Subject: Re: Nathan Poage's LogWed May 15, 2013 11:24 pm Nathan Poage wrote: Bro, I've got bad news. I'm interning again this summer. At least I'm not taking classes though.

goodnight sweet everything goodnight sweet everything Like Dislike

Chris Anderson









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Subject: Re: Nathan Poage's Log Fri May 17, 2013 6:40 am Subject: Re: Nathan Poage's LogFri May 17, 2013 6:40 am is that tempo bullshit i see?

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Subject: Re: Nathan Poage's Log Fri May 17, 2013 2:17 pm Subject: Re: Nathan Poage's LogFri May 17, 2013 2:17 pm Chris Anderson wrote: is that tempo bullshit i see? What do you think paused benching/squatting is? What do you think paused benching/squatting is?

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Subject: Re: Nathan Poage's Log Mon May 20, 2013 8:07 pm Subject: Re: Nathan Poage's LogMon May 20, 2013 8:07 pm I think I forgot to log a few sessions



5/18



Jerks up to 225



Snatch Pull

Up to 405



Other Oly crap





5/19

A.M.

Reverse Grip Bench Press 3:3:0

5x3x165

3x185



Upper Body Assistance Work that I don't remember



P.M.

Cleans

Up to 225



BSS

4x5x120



GHR

3x15





5/20

A.M.



Cleans



Press

5x5x95



Ext Rotations



P.M.

Squat

2x1x405



Paused Squat 3:5:0

3x3x315



2" Deficit Deads

5x315

5x365

3x405

2x455

1x500

2x405



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Subject: Re: Nathan Poage's Log Wed May 22, 2013 6:04 pm Subject: Re: Nathan Poage's LogWed May 22, 2013 6:04 pm 5/21



Oly Crap and Front Squats





5/22

A.M.



Bench 3:3:3

5x5x165



Ring Dips

Various reps and tempo



Ring Pull Ups

3x8



Ext Rotations





P.M.



Squat

9x275

9x280

9x285

9x290



HB Squat 3:5:0

3x3x225



Notes: TUT, hurts so good.





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Chris Anderson









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Subject: Re: Nathan Poage's Log Wed May 22, 2013 7:58 pm Subject: Re: Nathan Poage's LogWed May 22, 2013 7:58 pm Nathan Poage wrote: Chris Anderson wrote: is that tempo bullshit i see? What do you think paused benching/squatting is?

Specificity, particularly in the bench press. Tempo is something I would expect from Christian Thibadouche. Specificity, particularly in the bench press. Tempo is something I would expect from Christian Thibadouche.

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zchaib









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Subject: Re: Nathan Poage's Log Wed May 22, 2013 11:48 pm Subject: Re: Nathan Poage's LogWed May 22, 2013 11:48 pm What does "Bench 3:3:3" and "Squat 3:5:0" mean? Does that refer to rep speed? I'm confused. Enlighten me, brah Like Dislike

Keosawa









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Subject: Re: Nathan Poage's Log Thu May 23, 2013 7:11 am Subject: Re: Nathan Poage's LogThu May 23, 2013 7:11 am "He's using TUT like a young Eric Spoto." - mirer. Like Dislike

Nathan Poage









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Subject: Re: Nathan Poage's Log Thu May 23, 2013 7:46 am Subject: Re: Nathan Poage's LogThu May 23, 2013 7:46 am zchaib wrote: What does "Bench 3:3:3" and "Squat 3:5:0" mean? Does that refer to rep speed? I'm confused. Enlighten me, brah Pretty much. Time of the eccentric : time of the isometric (pause) : time of the concentric Pretty much. Time of the eccentric : time of the isometric (pause) : time of the concentric

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Subject: Re: Nathan Poage's Log Thu May 23, 2013 2:29 pm Subject: Re: Nathan Poage's LogThu May 23, 2013 2:29 pm 5/23



OHP

Lots x 95



Reverse Grip Bench

15x95

10x115

10x135

8x155

6x175



Bench

3x3x195



Ext Rotations/Reverse Fly



Sled Walks

6x80mx135lbs





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Keosawa









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Subject: Re: Nathan Poage's Log Thu May 23, 2013 10:52 pm Subject: Re: Nathan Poage's LogThu May 23, 2013 10:52 pm A buddy of mine from sherdog is trying to learn reverse-grip bench right now. Like Dislike

Nathan Poage









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Subject: Re: Nathan Poage's Log Thu May 23, 2013 10:55 pm Subject: Re: Nathan Poage's LogThu May 23, 2013 10:55 pm What is there to learn? It's literally bench press with a reverse grip.

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Keosawa









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Subject: Re: Nathan Poage's Log Thu May 23, 2013 11:31 pm Subject: Re: Nathan Poage's LogThu May 23, 2013 11:31 pm How to do it well...?



He's still working out how his elbows should track. Bench pressing can be complicated business, you know. Like Dislike

Nathan Poage









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Subject: Re: Nathan Poage's Log Fri May 24, 2013 5:25 pm Subject: Re: Nathan Poage's LogFri May 24, 2013 5:25 pm 5/24



A.M.



Squat

7x10x275



Ring Pull Ups



P.M.



Press

3x5x100



Bench

3x5x195



Reverse Fly/ Ext Rotations



Notes: Goodnight, sweet posterior chain.

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Subject: Re: Nathan Poage's Log Mon May 27, 2013 3:48 pm Subject: Re: Nathan Poage's LogMon May 27, 2013 3:48 pm 5/27



Deficit Deadlift

3x315

365, 405, 455, 505

3x10x315



Shrug

3x10x315



OHP

4x7x95



Reverse Fly

Face Pull

Ext Rotation



Notes: Woof.

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Subject: Re: Nathan Poage's Log Wed May 29, 2013 9:42 am Subject: Re: Nathan Poage's LogWed May 29, 2013 9:42 am 5/28



OHP

3x5x100



Bench

3x185

3x205

3x225

5x5x185



Ring Dips



Thick Bar Pull Ups





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Subject: Re: Nathan Poage's Log Wed May 29, 2013 9:15 pm Subject: Re: Nathan Poage's LogWed May 29, 2013 9:15 pm 5/29



Front Squat

3x250

3x275

3x300

2x315

4x4x225



GHR

5x8



Ring Pull Ups



Notes: Top two sets of FS felt waaaay heavier than it looked on film, should have gone for a triple. Everything south of 275 was really fast though.

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Subject: Re: Nathan Poage's Log Wed May 29, 2013 9:24 pm Subject: Re: Nathan Poage's LogWed May 29, 2013 9:24 pm

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