Nu'Keese vs. A Lawyer

Discussion in 'Training Logs' started by ASUThermo, Mar 30, 2010.

  1. ASUThermo Wide Right: ╚╦╝ ○

    ASUThermo
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    Goals for 2017

    Powerlifting
    :
    Compete in at least 2 USAPL meets and a 3rd meet.
    Improve existing USAPL bests from:
    - Squat: 242.5 > 250-260
    - Bench: 180 > 185-195
    - Deadlift: 275 > 285-295
    -Total: 697.5 > 720-750
    -Wilks: 440.00

    Get home gym fully functional by the end of January
    - Rack, bars, weight
    - Flooring, sound decor
    - Bags, timer, misc.
     
    #1
    Last edited: May 4, 2017
  2. MIDMOBOX Telling People things they don't want to know

    MIDMOBOX
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    Welcome to the logs,

    I see you already have a great base to work from, a 5 plate dead, a 4+ plate squat and a 3 plate bench.
     
    #2
  3. ASUThermo Wide Right: ╚╦╝ ○

    ASUThermo
    Joined:
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    Location:
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    Weightlifting:
    2012 FDU Open - 3rd @ 94
    -Weight: 93.83
    -Snatch: 95, 100x, 102
    -C&J: 125, 130, 135
    -Total: 237
    -Sinclair: 269.874

    2012 NYC Open - 2nd @ 94
    -Weight: 92.81
    -Snatch: 103, 107, 110x
    -C&J: 131, 137, 140x
    -Total: 244
    -Sinclair: 279.137

    2012 Larry Mintz Memorial - 1st @ 94, 105, 105+
    -Weight: 94.00
    -Snatch: 108, 112, 115
    -C&J: 138, 146, 150x
    -Total: 261
    -Sinclair: 296.977

    2012 East Coast Gold Challenge - 4th or 5th @ 105
    -Weight: 100.80
    -Snatch: 105, 110x, 110
    -C&J: 142, 147, 152x
    -Total: 257
    -Sinclair: 284.453

    Powerlifting
    2014 USAPL NJ State Open PL Champs - 3rd @ 100
    08/14
    -Weight: 99.2
    -Squat: 200, 207.5x, 210
    -Bench: 135, 140, 145
    -Dead: 225, 245, 255
    -Total: 610
    -Wilks: 372.47

    2014 RPS Christmas Carnage: Raw Classic Open 220 - 1st place
    12/14
    -Weight: 220.4
    -Squat: 465, 480, 495
    -Bench: 330, 350, n/a
    -Dead: 545, 590, n/a
    -Total: 1435
    -Wilks: 396.21

    2015 USAPL NJ State Open PL Champs: 105 - 5th place
    08/15
    -Weight: 104.1
    -Squat: 222.5, 240x, 240
    -Bench: 155, 167.5, 172.5x
    -Dead: 250, 272.5x, 272.5
    -Total: 680
    -Wilks: 407.59

    2015 RPS Christmas Carnage: Raw Classic Open/Submaster 220 - 1st place
    12/07/15
    -Weight: 220.0
    -Squat: 485, 520, 530
    -Bench: 345, 375, 385x
    -Dead: 575, 610, 620
    -Total: 1525
    -Wilks: 421.33

    2016 USAPL Northeast and Mid-Atlantic Regionals: 120 - 1st place
    11/20/16
    -Weight: 107.5 (Mid-Atlantic)
    -Squat: 225, 242.5, 247.5x
    -Bench: 162.5, 175, 180
    -Dead: 255, 275, 280x
    -Total: 697.5
    -Wilks: 413.48

    2017 USAPL NJ State Open PL Champs: 105 - 1st place
    06/04/17
    -Weight: 103.6
    -Squat: 220, 235, 245
    -Bench: 162.5, 172.5, 182.5x
    -Dead: 245, 265, 272.5
    -Total: 690
    -Wilks: 414.28
     
    #3
    Last edited: Jun 6, 2017
  4. ASUThermo Wide Right: ╚╦╝ ○

    ASUThermo
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    Post 12/2015 Surgery PR's

    Low Bar Squat: (Wraps)

    1 RM - 540, 06/04/17
    2 RM - 530
    3 RM - 497.5
    4 RM - 420
    5 RM - 485
    6 RM - 467.5
    7 RM -
    8 RM - 370
    9 RM -
    10RM - 430

    Bench: (Competition Pause), [Neutral Grip]

    1 RM - 397, (397)
    2 RM - 375, (375), [345]
    3 RM - 337.5, (337.5), [335]
    4 RM - 320, (320), [325]
    5 RM - 350, (350), [320]
    6 RM - 347.5, (275), [297.5]
    7 RM - 335, (270)
    8 RM - 320, (320), [255]
    9 RM - 315, (315)
    10RM - 315, (305), [275]
    20RM - 245
    225 AMRAP -

    Deadlift: (Low Block), [High Block]

    1 RM - 610
    2 RM - 595
    3 RM - 525
    4 RM - 497.5, 06/23/17
    5 RM - 475
    6 RM - 475
    7 RM -
    8 RM -
    9 RM -
    10RM-

    High Bar Squat: (Knee Wraps), [Beltless]

    1 RM -
    2 RM - 465
    3 RM - 415, [335]
    4 RM - 455
    5 RM - 440
    6 RM - 320
    7 RM -
    8 RM -
    9 RM -
    10RM -

    Bench Press Variations: Board, (2 Board), [3 Board], {Slingshot}

    1 RM -
    2 RM - (405)
    3 RM - 365 06/27, [412.5], {385}
    4 RM - (365)
    5 RM -
    6 RM - (352.5)
    7 RM -
    8 RM -
    9 RM -
    10RM -

    Front Squat: (Knee Wraps)

    1 RM - 375
    2 RM - 350
    3 RM -
    4 RM -
    5 RM -
    8+ Rep set -
    5 Singles -

    Power Clean:

    1 RM - 215
    2 RM - 205
    3 RM - 225 (06/14/17)
    4 RM -
    5 RM -

    Hang Power Clean:

    1 RM -
    2 RM -
    3 RM -
    4 RM -
    5 RM -

    Strict Press: (Push Press), [BTN PP]

    1 RM -
    2 RM -
    3 RM -
    4 RM -
    5 RM - 120
    8+ Rep set -
     
    #4
    Last edited: Jun 27, 2017 at 8:54 AM
  5. ASUThermo Wide Right: ╚╦╝ ○

    ASUThermo
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    Goals for 2016

    General:
    Rehab left shoulder YES
    Improve body composition NO
    Improve conditioning via running and bag/mitt work NO

    Powerlifting:
    Resume training in May
    Gain back muscle lost from time of due to injury
    Total 695+ at November USAPL Meet > 697.5
    - Squat: 242.5+ > 242.5
    - Bench: 172.5+ > 180
    - Deadlift: 282.5+ > 275

    Bonus
    Total 1550+ at RPS Christmas Carnage
    - Squat: 575+, in wraps
    - Bench: 375+
    - Deadlift: 625+

    Weightlifting:
    -rehab left shoulder and get back mobility and stability
    -rehab left ankle impingement
    -if shoulder and ankle are in proper condition add WL movements back into training
    -have body ready to take on proper WL programming for competition in the spring of 2017


    Goals for 2015


    Powerlifting:
    Enter an April or May RPS meet at 220lbs
    -add 50lbs+ to last total, 1435 -> 1485+
    -win my division
    Enter the August 2015 USAPL NJ State Championships at 93kg or 105kg
    -add 80+ to last year's total, 610 to 690+
    -place top 3 in weight class
    Enter October 2015 USAPL Raw Nationals at 93kg or 105kg (must compete at 93kg in August to qualify for that weight class)
    -post a total of 700+, or a 15kg+ increase from August meet

    Weight Goals:
    -Squat 545+
    -Deadlift 630+
    -Bench Press 385+

    Weightlifting: Due to a cartilage and labrum tear in left shoulder, weightlifting is on hold until late October, or later.
    -rehab left shoulder and get back mobility and stability
    -rehab left ankle impingement/have corrective surgery in November
    -if shoulder and ankle are in proper condition add WL movements back into training
    -have body ready to take on proper WL programming for competition in the summer of 2016

    Weight Goals: If able to train pain free in ankle and shoulder. Attempt to get near my 2012 numbers.

    -Snatch 250+
    -C&J 330+
    -P. Snatch 235+
    -P. Clean 315+

    Goals for 2016

    General:
    Rehab left shoulder YES
    Improve body composition NO
    Improve conditioning via running and bag/mitt work NO

    Powerlifting:
    Resume training in May
    Gain back muscle lost from time of due to injury
    Total 695+ at November USAPL Meet > 697.5
    - Squat: 242.5+ > 242.5
    - Bench: 172.5+ > 180
    - Deadlift: 282.5+ > 275

    Bonus
    Total 1550+ at RPS Christmas Carnage
    - Squat: 575+, in wraps
    - Bench: 375+
    - Deadlift: 625+

    Weightlifting:
    -rehab left shoulder and get back mobility and stability
    -rehab left ankle impingement
    -if shoulder and ankle are in proper condition add WL movements back into training
    -have body ready to take on proper WL programming for competition in the spring of 2017
     
    #5
    Last edited: May 4, 2017
  6. ASUThermo Wide Right: ╚╦╝ ○

    ASUThermo
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    Super Total: (Wraps/Straps/or Touch and go)
    Squat: 545, (555)
    Deadlift: 620
    Bench Press: 397, (397)
    Clean & Jerk: 325, (N/A)
    Snatch: 255, (250)
    Total:2120, (2135)

    Squat: (Knee Wraps) [Beltless]
    1 RM - 545, (555), [485]
    2 RM - 485, (495), [455]
    3 RM - 480, (495), [435]
    4 RM - 495, (495), [435]
    5 RM - 475, (475), [455]
    6 RM - 460
    7 RM -
    8 RM - 445,
    9 RM - 405,
    10RM - 415, [365]

    Bench: (Competition Pause)
    1 RM - 380, (397)
    2 RM - 365, (335)
    3 RM - 350, (335)
    4 RM - 350,
    5 RM - 335,
    6 RM - 325,
    7 RM - 315
    8 RM - 305,
    9 RM - 295,
    10RM - 285
    225 AMRAP -

    Deadlift:
    1 RM - 620
    2 RM - 605
    3 RM - 545
    4 RM - 525
    5 RM - 520
    6 RM - 495
    7 RM -
    8 RM - 475
    9 RM -
    10RM-

    Snatch: (Straps), [No Hook]
    1 RM - 255, (250), [215]
    2 RM - 220, (225), [190]
    3 RM - 235, (230), [185]
    5 singles - 225, (225)

    Clean:
    1 RM - 330
    2 RM - 315
    3 RM - 300
    5 singles - 290

    Jerk: (BTN Jerk)
    1 RM - 335
    2 RM - 335
    3 RM - 325
    5 singles - 320

    Clean and Jerk: (Power C&J)
    1 RM - 325, (280)
    2 RM - 310, (265)
    3 RM - 270, (235)
    5 singles - 310

    Front Squat: (Knee Wraps)
    1 RM - 405
    2 RM - 375
    3 RM - 365
    4 RM - 335
    5 RM - 325
    8+ Rep set - 275 (8)
    5 Singles - 365

    Power Snatch: (Straps)
    1 RM - 227, (230)
    2 RM - 205, (195)
    3 RM - 215, (220)
    4 RM - 190, (180)
    5 RM - 180, (155)

    Power Clean:
    1 RM - 295
    2 RM - 285
    3 RM - 275
    4 RM - 275
    5 RM - 265

    Hang Snatch: (Power)
    1 RM - 215, (185)
    2 RM - 155, (185)
    3 RM - 205, (175)
    4 RM - (165)
    5 RM - (165)

    Hang Clean: (Power)
    1 RM - 275, (265)
    2 RM - 275, (255)
    3 RM - 275, (245)
    4 RM -
    5 RM -

    Strict Press: (Push Press), [BTN PP]
    1 RM - 200, (205), [255]
    2 RM - 195, (205), [255]
    3 RM - 190, (205), [255]
    4 RM - 185, (205), [255]
    5 RM - 185, (155), [255]
    8+ Rep set - 160(8)

    Snatch Grip PP: (SG Press)
    1 RM - 255, (135)
    2 RM - 255, (135)
    3 RM - 255, (135)
    4 RM - 255, (135)
    5 RM - 255, (135)
    8+ Rep set - ()

    Over Head Squat:
    1 RM -
    2 RM -
    3 RM -
    4 RM -
    5 RM -
    8+ Rep set - ()


    Squat: (Knee Wraps) [Beltless]
    1 RM - 545, (525), [485]
    2 RM - 485, (495), [455]
    3 RM - 480, (495), [435]
    4 RM - 455, (495), [435]
    5 RM - 455, (475), [435]
    6 RM -
    7 RM -
    8 RM -
    9 RM - 405,
    10RM - [365]

    Bench: (Competition Pause)

    1 RM - 380, (380)
    2 RM - 345, (315)
    3 RM - 345,
    4 RM - 335,
    5 RM - 335,
    6 RM -
    7 RM - 315
    8 RM - 295
    9 RM -
    10RM - 285
    225 AMRAP -

    Deadlift:

    1 RM - 590
    2 RM - 600
    3 RM - 545
    4 RM - 525
    5 RM - 520
    8 RM - 475
    10RM-

    Snatch: (Straps), [No Hook]

    1 RM - 255, (250), [215]
    2 RM - 220, (225), [190]
    3 RM - 235, (230), [185]
    5 singles - 225, (225)

    Clean:

    1 RM - 330
    2 RM - 315
    3 RM - 300
    5 singles - 290

    Jerk: (BTN Jerk)

    1 RM - 335
    2 RM - 335
    3 RM - 325
    5 singles - 320

    Clean and Jerk: (Power C&J)

    1 RM - 325, (280)
    2 RM - 310, (265)
    3 RM - 270, (235)
    5 singles - 310

    Front Squat: (Knee Wraps)

    1 RM - 405
    2 RM - 375
    3 RM - 365
    4 RM - 335
    5 RM - 325
    8+ Rep set - 275 (8)
    5 Singles - 365

    Power Snatch: (Straps)

    1 RM - 227, (230)
    2 RM - 205, (195)
    3 RM - 215, (220)
    4 RM - 190, (180)
    5 RM - 180, (155)

    Power Clean:

    1 RM - 295
    2 RM - 285
    3 RM - 275
    4 RM - 275
    5 RM - 265

    Hang Snatch: (Power)

    1 RM - 215, (185)
    2 RM - 155, (185)
    3 RM - 205, (175)
    4 RM - (165)
    5 RM - (165)

    Hang Clean: (Power)

    1 RM - 275, (265)
    2 RM - 275, (255)
    3 RM - 275, (245)
    4 RM -
    5 RM -

    Strict Press: (Push Press), [BTN PP]

    1 RM - 200, (205), [255]
    2 RM - 195, (205), [255]
    3 RM - 190, (205), [255]
    4 RM - 185, (205), [255]
    5 RM - 185, (155), [255]
    8+ Rep set - 160(8)

    Snatch Grip PP: (SG Press)

    1 RM - 255, (135)
    2 RM - 255, (135)
    3 RM - 255, (135)
    4 RM - 255, (135)
    5 RM - 255, (135)
    8+ Rep set - ()

    Over Head Squat:

    1 RM -
    2 RM -
    3 RM -
    4 RM -
    5 RM -
    8+ Rep set - ()

     
    #6
    Last edited: May 4, 2017
  7. ASUThermo Wide Right: ╚╦╝ ○

    ASUThermo
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    Abandoned the cleans as far as the program is concerned, replaced with rows.

    Clean: Wrist was a little sore, medium taping and wristbands. Worked to a medium double, felt like I was catching it a little wide in stance, will video next Friday.

    185x2
    205x2
    225x2
    235x2

    Squat: Nice and easy, knees were very sore used knee sleeves for all sets. ATG depth on all sets reps.

    234x5
    253x5
    271x5
    290x5
    308x5

    Bench Press: Paused reps for all sets, felt good.

    211x5 for 5 sets

    Rows: Kept torso almost parallel to the ground, did not power through any reps (I normally do Pendlay like rows).

    171x5 for 5 sets

    45 minutes or so of basketball, wore knee sleeves, felt good. Had to jet after that.
     
    #7
  8. ASUThermo Wide Right: ╚╦╝ ○

    ASUThermo
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    Power Clean: Tape, wristbands and knee sleeves. Went to a heavy double max.

    175x2
    205x2
    235x2
    255x2
    260x1, did not try for the double, form was absolute garbage.

    Bench Press: Easy, less discomfort in my shoulder, worked on pinching blades together and back arch. Complete pauses through 242lbs., semi-paused with 257.

    195x5
    211x5
    226x5
    242x5
    257x5

    Squat: Easier than last Monday, getting rid of the rust. All were ATG with some held stretches at the bottom for 2 reps per set. Knee sleeves.

    321x5 for 5 sets

    Row: Easy, boring.

    158x5
    171x5
    183x5
    196x5
    208x5

    Hour of basketball, got a good sweat going there.
     
    #8
  9. big_john127 Profess¡onal Lurker

    big_john127
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    I'm guessing you don't go to ASU?
     
    #9
  10. ASUThermo Wide Right: ╚╦╝ ○

    ASUThermo
    Joined:
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    Location:
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    Weightlifting:
    2012 FDU Open - 3rd @ 94
    -Weight: 93.83
    -Snatch: 95, 100x, 102
    -C&J: 125, 130, 135
    -Total: 237
    -Sinclair: 269.874

    2012 NYC Open - 2nd @ 94
    -Weight: 92.81
    -Snatch: 103, 107, 110x
    -C&J: 131, 137, 140x
    -Total: 244
    -Sinclair: 279.137

    2012 Larry Mintz Memorial - 1st @ 94, 105, 105+
    -Weight: 94.00
    -Snatch: 108, 112, 115
    -C&J: 138, 146, 150x
    -Total: 261
    -Sinclair: 296.977

    2012 East Coast Gold Challenge - 4th or 5th @ 105
    -Weight: 100.80
    -Snatch: 105, 110x, 110
    -C&J: 142, 147, 152x
    -Total: 257
    -Sinclair: 284.453

    Powerlifting
    2014 USAPL NJ State Open PL Champs - 3rd @ 100
    -Weight: 99.2
    -Squat: 200, 207.5x, 210
    -Bench: 135, 140, 145
    -Dead: 225, 245, 255
    -Total: 610
    -Wilks: 372.47

    2014 RPS Christmas Carnage: Raw Classic Open 220 - 1st place
    -Weight: 220.4
    -Squat: 465, 480, 495
    -Bench: 330, 350, n/a
    -Dead: 545, 590, n/a
    -Total: 1435
    -Wilks: 396.21

    2015 USAPL NJ State Open PL Champs: 105 - 5th place
    -Weight: 104.1
    -Squat: 222.5, 240x, 240
    -Bench: 155, 167.5, 172.5x
    -Dead: 250, 272.5x, 272.5
    -Total: 680
    -Wilks: 407.59

    2015 RPS Christmas Carnage: Raw Classic Open/Submaster 220 - 1st place
    -Weight: 220.0
    -Squat: 485, 520, 530
    -Bench: 345, 375, 385x
    -Dead: 575, 610, 620
    -Total: 1525
    -Wilks: 421.33

    2016 USAPL Northeast and Mid-Atlantic Regionals: 120 - 1st place
    -Weight: 107.5 (Mid-Atlantic)
    -Squat: 225, 242.5, 247.5x
    -Bench: 162.5, 175, 180
    -Dead: 255, 275, 280
    -Total: 697.5
    -Wilks: 413.48
     
    #10
    Last edited: Nov 23, 2016
  11. ASUThermo Wide Right: ╚╦╝ ○

    ASUThermo
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    Basketball for an hour or so. Bike for ten minutes. Speed bag alternating with heavy bag for 6, 2 minute, rounds, feels like 6+ years were flushed down the tube...time to step it up.
     
    #11
  12. Oblivian Aging

    Oblivian
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    Nice log. I'll have to check in here more often.
     
    #12
  13. ASUThermo Wide Right: ╚╦╝ ○

    ASUThermo
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    Deadlift: Easy, could have warmed up a little better. Used a narrow stance and felt stronger, will keep going with that footwork.

    436x2
    354x3 for 8 sets

    Push Press: No problem, used wrist bands and knee sleeves.

    208x5 for 5 sets

    Front Squat: The last set was challenging, sleeves and wrist bands.

    205x5
    217x5
    235x5
    250x5
    265x5

    Hour of basketball.

    Lat pulldown, goodmorning, weighted situp (35lbs.) 3x8
     
    #13
  14. ASUThermo Wide Right: ╚╦╝ ○

    ASUThermo
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    Clean: Easy, getting under down quicker, sleeves/wristbands. Felt like I could have gotten a 245-255 double, but am going to be patient.

    135x5
    155x4
    175x2
    205x2
    226x2
    237x2

    Squat: The fourth set was difficult, bounced back with an easy 5th felt like I could have done 12-15, sleeves were a must knees are shot.

    265x5
    285x5
    305x5
    326x5
    347x5

    Bench: Rough week at work catching up, felt fatigued on the first two sets, got a nice rush going for the last 3. Sets 3-5 were paused on all reps, with a nice explosion coming up on most. Unstrapped wristbands, right wrist is coming along.

    238x5 for 5 sets

    Row: Easy, marked my max down by about 20-25%, don't want to focus on these or get worn out by them, at the same time don't want to neglect. Good form no sleeves hook grip on all reps.

    191x5 for 5 sets

    Decline Situp (executed with dumbell at the chin): Easy, will pace myself getting back to these. I will be doing these after every workout with my own progression that has worked for me in the past. Day 1: 2x8 with x weight. Day 2:3x8 with x weight. Day 3: 2x8 with x+5. Day 4: 3x8 with x+5. Day 5: 2x8 with x+10 and so on...will add in more core strength as needed.

    3x8 with 35lbs. (Day 2)
     
    #14
  15. ASUThermo Wide Right: ╚╦╝ ○

    ASUThermo
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    I forgot to bring sneakers today so I had the luxury of lifting in my wrestling shoes.

    Bench Press: Wrists felt good, hit all weights without the comfort of a spotter. Lite tape on both wrists, wrist bands for final set.

    217x5
    235x5
    251x5
    267x5
    286x5 (had an extra half pound on the left side like an idiot so really 286.5)

    Squat: Felt pretty good. The final rep was a challenge, used a cheap belt for the 4th set only. Knee sleeves the whole way. Knees felt great today. ATG for all reps.

    356x5 for 5 sets

    Row: Easy, very controlled. Hook grip all the way varied grip for the hell of it.

    176x5
    195x5
    205x5
    217x5
    231x5

    Power Clean: Time was potentially an issue today so these were done at the end. Worked to a moderate single, dropped 20% for three more singles.

    135x5
    185x3
    215x2
    235x1
    245x1
    200x1 for 3 sets
     
    #15
  16. ASUThermo Wide Right: ╚╦╝ ○

    ASUThermo
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    Deadlift: Taking a narrow stance from now on, I feel much stronger this way. Easy all the way around, to the point where I was goofing off on the lighter sets. Knee sleeves the whole way.

    463x2
    382x3 for 6 sets

    Push Press: No jerk under the bar, a true push press with the exception of the 4th rep on the 4th set. Left wrist is acting up now, should have taped it, will tape from here on out. Tape on the right hand, wrist bands, and knee sleeves the whole way.

    231x5 for 5 sets

    Front Squat: This is the first exercise where I failed on a set, not a big deal. Had a very sharp pain in the back of my bad (left) shoulder for the 3rd, 4th and 5th sets. This pain caused me to call it quits after the 4th rep on the last set. The good thing is I woke up today and have next to no shoulder pain at all, first time in years. Used a belt on sets 4 and 5, lower back was fatigued, knee sleeves and wrist bands the whole way.

    225x5
    242x5
    259x5
    277x5
    295x4

    2x8 Lat Pulldown
    2x8 Good Morning
    3x8 40lb. Decline Situp

    40 minutes or so of basketball, felt great had some extra wind and bounce.
     
    #16
    Last edited: Apr 22, 2010
  17. ASUThermo Wide Right: ╚╦╝ ○

    ASUThermo
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    Squat: Not too bad. Knee sleeves on all sets.

    295x5
    316x5
    340x5
    362x5
    385x5

    Bench Press: Felt tired and run down, right bicep had a little pain in it, which moved to my shoulder on the first work set. Toned it down a bit and did 5, 4, 3... Tape and wrist bands.

    265x5
    265x4
    265x3
    265x3
    265x3

    Row: Skipped this, no need to get injured, want to pace myself through the summer.

    Shot 100 freethrows.
     
    #17
    Last edited: Apr 27, 2010
  18. Oblivian Aging

    Oblivian
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    What is your free throw percentage? I used to be really into shooting free throws, although I suck at basketball beyond that.
     
    #18
  19. ASUThermo Wide Right: ╚╦╝ ○

    ASUThermo
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    68/100, not a good day lifting or shooting, but it felt good just to stay loose and take it easy.
     
    #19
  20. ASUThermo Wide Right: ╚╦╝ ○

    ASUThermo
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    Today was another drag lifting day. The good news is I will start rolling and sparring sooner than expected, bad news is I will have to dump the lifting sheme I am currently using. I will have go with a shorter 4 times a week schedule so I can get out of the gym in a shorter period of time.

    Power Clean: One of my shit cats pissed on my lifting bag so I had to wash everything, left the wristbands in the washing machine. Used only tape, felt OK. No knee sleeves.

    135-warmup
    185x5
    205x4
    235x3
    245x2
    255x1 - terrible form
    205x 3 sets - concentrated on catching with the right footwoork in a true power position (not just a tall clean), felt great.

    Bench Press: Felt weak again just like Friday. Just tape.

    240x3
    270x3
    300x2
    300x1

    Row: This was nice and easy, very controlled movement and posture. Hook grip for all reps.

    195x3
    220x3
    245x3

    Time was up for me. This was the last day for this program, I eliminated squats for the day so I would be fresh for deadlift and front squat on Tuesday.
     
    #20

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