TRAINING LOG: Nathaniel Smith
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Topic: TRAINING LOG: Nathaniel Smith
Posted By: Nathaniel Smith
Subject: TRAINING LOG: Nathaniel Smith
Date Posted: 3/20/12 at 12:54pm
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Hello fellow throwers! Before I go any further I'd like to introduce myself. My name is Nathaniel (or Nate, whatever), currently live in Austin, and I've been throwing for a few years now. I'd like to thank Mike Baab for getting me into this amazing sport. I've only been able to throw once or twice a year and this year I want to compete more frequently. I'm currently on Wendler's 5/3/1 and will soon add in some oly lifts and plyos to get ready for the games this year. Here are some of my current maxes. LB Squat - 375lbs (Currently squatting 3 times a week to get this pathetic number up) Bench - 315lbs Deadlift - 525lbs Braimar - 32.1 Open Stone - 34.9 HWFD - 23.10 LWFD - 51.4 WOB - 13 My first entry for the day 03/20/2012 Cycle 10, Week1, Day 1 LB Squat Warm up: 145lbs x 5 185lbs x 5 220lbs x 5 Working sets: 280lbs x 5 300lbs x 3 355lbs x 3 Assistance: GM - bar x 10, 135lbs x 6, x6 Any advice is appreciated
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Replies:
Posted By: C. Smith
Date Posted: 3/21/12 at 6:24am
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Welcome!
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Posted By: Sean
Date Posted: 3/21/12 at 6:58am
| 531 is a great program. Looking forward to seeing where you go with it. |
Posted By: Nathaniel Smith
Date Posted: 3/21/12 at 12:16pm
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03/21/2012 Cycle 10, Week 3, Day 2 Bench Warm up: 120lbs x 5 155lbs x 5 185lbs x 5 Working sets: 235lbs x 5 270lbs x 3 300lbs x 2 Not a rep PR but f*** yea! First time with 300 for a working set! Assistance: Dips - w/40lbs of chain, x12, x10 or ll (lost count) DB rows - 100lbs x 25 Notes: Really upset that I didn't have time to add in paused squats. Will have to wait for my SOHP day.
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Posted By: Nathaniel Smith
Date Posted: 3/23/12 at 7:56am
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03/23/2012 Cycle 10, Week 3, Day 3 Deadlfts Warmup: 195lbs x 5 245lbs x 5 290lbs x 5 Working sets: 380lbs x 5 430lbs x 3 480lbs x 3 Assistance: Back extensions - BW x bunch Single leg reverse hypers - 25lbs x 20 Trap bar shrugs (strict) - 150lbs x 20, 240lbs x 20, 330lbs x 15 Finished with curls |
Posted By: Nathaniel Smith
Date Posted: 3/26/12 at 9:28am
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03/26/2012 Cycle 10, Week 3, Day 4 SOHP Warm up: 75lbs x 5 95lbs x 5 110lbs x 3 Working sets: 155lbs x 5 175lbs x 3 195lbs x Fail So this is the third week that I've failed to meet the minimum for my last set on my press. So I will re test my 1RM next weekend and start all over again. I know I can get at least 200lbs fresh. Assistance: BTNP - 115lbs, 3 sets if 6 reps Sledge hammer drills - w/8lb hammer, 10sec, 10sec, 20sec, 30sec, 40sec Finished with cable face pulls. |
Posted By: Nathaniel Smith
Date Posted: 3/27/12 at 11:09am
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03/27/2012 Cycle 11, Week 1, Day 1 LB Squat Warm up: 145lbs x 5 185lbs x 5 225lbs x 3 Working sets: 250lbs x 5 285lbs x 5 325lbs x 8 or 9 Either way it's a rep PR! Assistance: GM - bar x 10, 135lbs x three sets of six Weighted pullups - +25lbs x 7, +30lbs x 6, x6 |
Posted By: Nathaniel Smith
Date Posted: 3/28/12 at 9:04am
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03/28/2012 Cycle 11, Week 1, Day 2 Bench Warm up: 120lbs x 5 155lbs x 5 185lbs x 3 Working sets: 210lbs x 5 **TnG** 240lbs x 5 270lbs x 6 Sharp pain in my right pec near my shoulder on that second set but I'm sure it will heal quick. Feeling pretty shitty today since I'm running on little sleep. So I started adding in cleans today, light form work. A couple of very experienced oly lifters were there to help me. Cleans Hip/hang/full clean - 95lbs for three sets Hang/full clean- 133lbs for three sets, 155lbs for two sets Clean pull/Full clean - 177lbs x 2 x 2 Full clean - 177lbs x 1 x 4 Assistance: BB Power shrugs - 133lbs x bunch Chest supported t bar rows - 50lbs x 10, x 10, x 15 Closed grip bench - 185lbs x10, x10 |
Posted By: Nathaniel Smith
Date Posted: 3/30/12 at 3:09pm
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Bad day today 03/30/2012 Cycle 11, Week 1, Day 3 Deadlift + SOHP max attempt So as I said before, I wanted to take a new max on my SOHP but I couldn't get my goal weight, and when I tried to lower my max weight I didn't get those either. I won't record these on here, but it sucked. So I will lower my working max back down to 185lbs and work my way back up. Deadlift warm up: 195lbs x 5 245lbs x 5 290lbs x 3 Working sets: 330lbs x 5 380lbs x 5 425lbs x 8 This was supposed to be 435lbs but I was stupid today. Combination of my bad max attempts and outside stresses put me in a bad mood and I can't think straight like that. No assistance work today, to pissed off.
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Posted By: Nathaniel Smith
Date Posted: 4/02/12 at 8:26am
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04/02//2012 Cycle 11, Week 2, Day 1 LB Squat Warm up: 145lbs x 5 185lbs x 5 225lbs x 3 Working sets: 265lbs x 3 305lbs x 3 340lbs x 6 Assistance: GM - bar x bunch, 135lbs for two sets of eight Weighted pullups +25lbs x 7, x 8 As part of my plan to start doing conditioning I did some sled sprints today. First time ever. I didn't record distance or time. It was a good distance down and back. 72lbs, 127lbs,172lbs |
Posted By: Nathaniel Smith
Date Posted: 4/03/12 at 12:49pm
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04/03/2012 Cycle 11, Week 2, Day 2 Bench Warm up: 120lbs x 5 155lbs x 5 185lbs x 3 Working sets: 225lbs x 3 255lbs x 3 290lbs x 3 Assistance: Dips - x21, x16 DB rows - 100lbs x 20 Finished with tricep work |
Posted By: Nathaniel Smith
Date Posted: 4/05/12 at 7:32am
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Extra squat day + Cleans Not a 5/3/1 day LB Squat warmup: 145lbs x 5 185lbs x 5 225lbs x 3 Paused squats: 290lbs for three sets of two Clean pull/Clean: 155lbs x 1 x 3 177lbs x 1 x 3 Clean - 199lbs x 1 x 5 Notes - Neet to start with my hips lower, I keep wanting to pull off the floor like a powerlifter and when I catch the bar I need to keep my torso up more and avoid leaning forward. Depth jumps and neutral grip rows to end the day. Didn't record anything for these. |
Posted By: Nathaniel Smith
Date Posted: 4/07/12 at 2:28am
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04/06/2012 Cycle 11, Week 2, Day 3 Deadlifts Warm up: 195lbs x 5 245lbs x 5 290lbs x 3 Working sets: 360lbs x 3 410lbs x 3 460lbs x 6 I celebrated Tartan Day by doing some strongman lifts in my kilt. Farmers walks Atlas stone lifts to chest. Assistance: Trap bar shrugs - 150lbs x 20, 240lbs x 20, 330lbs x 15 Back extension - x10, x10 Single leg reverse hyper ext - 25lbs x 20 __________________ |
Posted By: Nathaniel Smith
Date Posted: 4/09/12 at 12:33pm
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Little late on updating this log. 04/07/2012 Cycle 11, Week 2, Day 4 SOHP + extra squat day SOHP warm up: 75lbs x 5 95lbs x 5 110lbs x 3 Working sets: 130lbs x 3 150lbs x 3 165lbs x 6 LB squat warm up: 145lbs x 5 185lbs x 5 225lbs x 3 Paused squats: 290lbs x 2, x2, x2 Assistance: BB GM - 95lbs x 10, x10 Arnold Press - 50lbs x 10, 55lbs x 10 Sledge hammer drills - 10lb hammer, 20 sec on, 10 sec off for three rounds, did three more 20 sec intervals with lots of rest Finished with rear delt work and curls |
Posted By: Nathaniel Smith
Date Posted: 4/09/12 at 12:34pm
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04/09/2012 Cycle 11, Week 3, Day 1 Squat Warm up: 145lbs x 5 185lbs x 5 225lbs x 3 Working sets: 285lbs x 5 325lbs x 3 360lbs x 4 Assistance: GM - bar x bunch, 135lbs x 8, 155lbs x 6 |
Posted By: Nathaniel Smith
Date Posted: 4/11/12 at 5:13am
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04/11/2012 Cycle 11, Week 3, Day 2 Bench + clean/hb squat Bench warm up: 120lbs x 5 155lbs x 5 185lbs x 3 Working sets: 240lbs x 5 270lbs x 3 305lbs x 2 Cleans - Worked on clean form, light weight. HB Squat: 221lbs x 4, 2 sets 243lbs x 4 265lbs x 3, 2 sets Played around with the atlas stone again. Focused on picking it up off the ground with straight arms (thanks Jake Pudenz). Assistance: BW Dips - x22, x17 DB rows - 100lbs x 25
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Posted By: Nathaniel Smith
Date Posted: 4/13/12 at 9:48am
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04/13/2012 Cycle 11, Week 3, Day 3 SOHP + Deadlift SOHP warm up: 75lbs x 5 95lbs x 5 110lbs x 3 Working sets: 140lbs x 5 160lbs x 3 175lbs x 3 Deadlift warm up: 195lbs x 5 245lbs x 5 290lbs x 3 Working sets: 380lbs x 5 435lbs x 3 485lbs x 3 Assistance: Back extensions - x10, x15 No time for a lot of assistance today. I'll get the rest of it tomorrow.
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Posted By: eclarkhb
Date Posted: 4/13/12 at 10:01am
| Nice deadlifts, man! |
Posted By: Nathaniel Smith
Date Posted: 4/14/12 at 4:10am
Thanks dude! Although my back does feel like total horse poop.  Todays easy workout 04/14/2012 Assistance day DB/Arnold press - 40lbs x 10, 50lbs x 10, 60lbs x 10 Pullups - x10 x 6 sets, last couple sets with band assistance Finished with rear delt and arm work Looking forward to a deload week. I need to start acquiring some implements of my own so I can practice more frequently.
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Posted By: Nathaniel Smith
Date Posted: 4/23/12 at 10:57am
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Yea I know, I haven't been updating this log. Here are the last few lifting days. 04/19/2012 Cycle 11 Deload Bench: 120lbs x 5 155lbs x 5 185lbs x 5 DB bench: 50lbs x 12, 60lbs x 10, 70lbs x 10 BB rows - 135lbs x 20 x 3 sets Finished with a little arm work. 04/21/2012 Cycle 11 Deload Squat: 145lbs x 5 185lbs x 5 225lbs x 5 SOHP: 75lbs x 5 95lbs x 5 110lbs x 5 Assistance: SL Squats and delt work on TRX 04/23/2012, Cycle 12, Week 1, Day 1 Squats Warm up: 145lbs x 5 185lbs x 5 225lbs x 3 Working sets: 250lbs x 5 290lbs x 5 330lbs x 5 Notes: Bad day today. I woke up a little hungover but I was feeling better after breakfast and coffee so I went into the gym but when I got under the bar for that last set it felt really heavy, so I didn't try to do any more then the minimum requirement. Just felt really off today. Assistance: Glute/ham raise - BW x 10 x 2 sets |
Posted By: Nathaniel Smith
Date Posted: 4/25/12 at 12:26pm
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04/25/2012 Cycle 12, Week 1, Day 2 Bench Warm up: 120lbs x 5 155lbs x 5 185lbs x 3 Working sets: 210lbs x 5 245lbs x 5 275lbs x 5 Assistance: Dips - did a drop set for these, I know I'll get flamed for it, sue me. 60lbs of chain x 5 -> 40lbs x 3 -> 20lbs x 3 -> BW x 5 Cable rows - stack x 10 x 3 sets light arm work |
Posted By: Nathaniel Smith
Date Posted: 4/28/12 at 4:06am
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(Yesterdays) 04/27/2012 Cycle 12, Week 1, Day 3 Deadlifts Warm up: 195lbs x 5 245lbs x 5 290lbs x 3 Working sets: 335lbs x 5 385lbs x 5 440lbs x 5 Assistance: Back extensions - BW x 10 x 4 sets Reverse hyper - 50lbs x 10 x 2 sets Trap bar shrugs - 240lbs x 10, 330lbs x8
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Posted By: Nathaniel Smith
Date Posted: 5/01/12 at 11:18am
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Yesterday's 04/30/2012 5's week for SOHP and 3's week for LB Squat SOHP Warm up: 75lbs x 5 95lbs x 5 110lbs x 3 Working sets: 125lbs x 5 140lbs x 5 160lbs x 6 Squat warm up: 145lbs x 5 185lbs x 5 225lbs x 3 Working sets: 270lbs x 3 310lbs x 3 345lbs x 4 Assistance: GM - bar x 10, 95lbs x 10 x 2 sets Pullups - BW x 5, +25lbs x 5, x 6, x 7 |
Posted By: Nathaniel Smith
Date Posted: 5/02/12 at 12:44pm
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O5/02/2012 Cycle 12, Week 2, Day 2 Bench + extra squat day Bench warm up: 120lbs x 5 155lbs x 5 185lbs x 3 Working sets: 230lbs x 3 245lbs x 3 290lbs x 2 Pissed about this. First rep flew up, second one was a grinder. I think I lost my groove. LB Squat warm up: 145lbs x 5 185lhs x 5 225lbs x 3 Paused squats. 275lbs x 2 285lbs x 2 x 2 sets Assistance: Glute/ham raise - BW x 10 x 2 sets Dips - BW x 10, +40lbs of chain x 10 DB rows - 105lbs x 10, 110lbs x 10 |
Posted By: Mike Beech
Date Posted: 5/02/12 at 2:24pm
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heya nate ------------- http://www.txceltics.org" rel="nofollow - Texas Celtic Athletic Association http://www.throwbros.com" rel="nofollow - Throw Bros. - Aaron vs. Mike |
Posted By: Nathaniel Smith
Date Posted: 5/04/12 at 11:07am
Hey Mike! I've lurked around your log a bit. Some good stuff. 04/04/2012 Cycle 12, Week 2, Day 3 Deadlifts Warm up: 195lbs x 5 245lbs x 5 290lbs x 3 Working sets: 360lbs x 3 410lbs x 3 465lbs x 3 With this cycle I'm not going to push the AMRAP sets. I will for the most part meet the minimum. A coue reasons, I had a small back injury about four weeks ago and although it's back to normal now, I am still cautious. Also, I am competiting in a bench/deadlift competition in my gym next month so I think less volume will do me good. Thoughts? Assistance: Single leg Reverse hyper - 25lbs x 20 Trap bar shrugs - 240lbs x 15, 330lbs x 10 x 2 sets Back ext - BW x 10 x 2 sets Notes - If you havn't seen Avengers yet, drop what you are doing and go see it now. |
Mike Beech wrote:Posted By: Nathaniel Smith
Date Posted: 5/09/12 at 8:26am
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05/09/2012 SOHP + LB Squat 3's day for press, 5/3/1 day for squat SOHP warm up: 75lbs x 5 95lbs x 5 110lbs x 3 Working sets: 135lbs x 3 150lbs x 3 170lbs x 3 Squat warm up: 145lbs x 5 185lbs x 5 225lbs x 3 Working sets: 290lbs x 5 330lbs x 3 365lbs x 1 No time for assistance due to work. |
Posted By: Nathaniel Smith
Date Posted: 5/11/12 at 1:49pm
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O5/11/2012 Cycle 12, Week 3, Day 2 Bench + Deadlift Bench warm up: 120lbs x 5 155lbs x 5 185lbs x 3 Working sets: 245lbs x 5 275lbs x 3 310lbs x 1 Deadlift warm up: 195lbs x 5 245lbs x 5 290lbs x 3 Working sets: 385lbs x 5 435lbs x 3 490lbs x 1 Assistance: Trap bar shrugs - 240lbs x 10, 330lbs x 6, x 10 SL reverse hypers - 25lbs x 20 DB rows - 110lbs x 10 x 2 sets Finished with curls |
Posted By: Nathaniel Smith
Date Posted: 5/12/12 at 5:42pm
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05/12/2012 Cycle 12, Week 3, Day 3 SOHP + extra squat day SOHP warm up: 75lbs x 5 95lbs x 5 110lbs x 3 Working sets: 140lbs x 5 160lbs x 3 180lbs x 2 Box squats: 155lbs x 5 185lbs x 5 225lbs x 3 255lbs x 1 So my dumbass forgot what time the gym closed since I hardly ever lift on Saturday nights. I only got one heavy set in. No assistance today. |
Posted By: Nathaniel Smith
Date Posted: 6/04/12 at 1:42pm
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Sorry I've been MIA these past couple of weeks. I've had a really busy and stressful month. I've had to help with my girlfriends move, then my own, and with a full work load on top of that. Here is everything so far. 05/21/2012 Cycle 13, Week 1, Day 1 LB Squats: 145lbs x 5 185lbs x 5 225lbs x 3 Working sets: 255lbs x 5 290lbs x 5 330lbs x 5 Assistance: GM - bar x bunch, 95lbs x 5, 115lbs x 5, 135lbs x 5 Nothing for the rest of that week. Life decides to take a shit on me. Next week, tests for my 1RM on all my lifts. http://www.youtube.com/watch?v=1Z4o5FhRWSE" rel="nofollow - http://www.youtube.com/watch?v=1Z4o5FhRWSE
http://www.youtube.com/watch?v=hWfdaAsnECg" rel="nofollow - http://www.youtube.com/watch?v=hWfdaAsnECg
Very dissapointed with these numbers. It's progress, but very slow progress. I really think the stress in my life affected my strength. This past weekend I had a bench/deadlift competition at my gym. It wasn't sanctioned my a powerlifting federation. We were allowed a touch and go on the bench. My bench sucked bad. I got my opener of 300lbs. Went for 320 and didn't get it. Very disappointing considering I got 315 last December. http://www.youtube.com/watch?v=ssVnwXO2PfA" rel="nofollow - http://www.youtube.com/watch?v=ssVnwXO2PfA
Took my anger out on the deadlift. Got 535 for 10lbs+ from my last max. http://www.youtube.com/watch?v=nIxm00WkOaQ" rel="nofollow - http://www.youtube.com/watch?v=nIxm00WkOaQ
That's everything so far. I am moving in a week or two. I'll be moving back in with my parents in Oklahoma (OU still sucks). Once I'm there I'll get my life back in order and get back to some serious training and throwing. |