Nu'Keese vs. A Lawyer

[ASUThermo]

05/19

BagADBC/Hammer Curl - 8x2:00/1:00 - 25x15,12,9,6 25x10,8,8,8
Jump Rope 10:00

05/20

Squat, Front Squat, 205-255lbs
Empty Bar Work, hang muscle snatch, hang power clean, press, row, ur row
Rev Crunch - 15, 12, 9

 

[ASUThermo]

05/22

Lot's of warming up and stretching. Bag, bands, empty bar, dumbells.

Bench Press: Competition pauses, no wraps or belt.

135x10, 5
225x3
275, 295, 315
275x2(2)

WL stuff wit the bar
1ADBSn - 25x5(3)
DB Clean and Press - 25x6(2)
Bag - 15:00
Band Work

 

[ASUThermo]

05/23

Warmed up very well.

Squat: Felt harder than it should have.

135x5
225x3
295x2
345, 405, 455, 475, 505, 527.5 @9+

Deadlift: 575 got about 4 inches off the floor then I let go, would have been a 10.

315x3
405x2
455, 495, 545, 575x
495(5)

 

[ASUThermo]

05/25

Bench Press:

45x10
165x8
245x5
305x2
345, 365, 375 @ 9+
345x2
2 Board
385x2
Neutral Grip
315x5

 

[ASUThermo]

05/26

Squat: Beltless.

135x5(2)
225x3
315x2
405, 455, 405
315x2

Deadlift: Beltless.

225x3
315x3
385x2
435

05/29

Squat:

135x5
185x3
225x3
275x2
315x2
365, 405
430(3)

Bench Press:

135x10
225x3
275x2
300
317.5(3)

Deadlift:

225x3(3)
315x2
405x2
475(2)

06/01

Took all lifts to 70% for 3 singles, beltless.

 

[ASUThermo]

Videos on the way...

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

-Best USAPL Wilkes
-Best Competition Squat
-Wanted to go 9/9, got greedy on bench chasing 400lbs, 177.5 would have been the correct attempt
-Squat and Deadlift went much better than expected

Squat: 1: One red on depth from center judge, lol 2: Red on left, expected 3: 3 whites

220


235


245


Bench: 1: 3 whites 2: Red on right for butt cheek, expected 3: failed

162.5


172.5


182.5x


Deadlift:

245


265


272.5

 

[ASUThermo]

06/07

Bag - 20 minutes, mostly kicks. Footwork hips are starting to come back.

Squat: Bringing feet in a few inches (just outside shoulders?), feet, ankles feel good. Hands are in a bit to middle finger on rings, upper back feels tighter.

135x5(3)
225x3
315x6
330x6(3)

 

[ASUThermo]

06/08

Bag - 10:00, mostly hands

Power Clean:

95x about 20 total reps, pressed/push pressed each rep
165x3
175x3
185x3
195x3
205x3(3)

Bench Press:

135x6(2)
205x3
255x3(3)

Pendlay Row - 205x5(3)
Strict Row - 165x5(3)

 

[ASUThermo]

06/09

Bag - 6 2:00 Rounds
SDL - 165x8(4)

06/11

Power Clean - 215 EMOM, 20:00
Situps - 15

 

[ASUThermo]

06/12

Power Clean + Press - 115x3+1(5)

Bench Press:

135x6(2)
225x3
275x3
315x3
295x3(6)
1 Board Press - 2 count pause
295x3(3)

Power Clean + Press - 95x1+6(3)
Strict Row - 165x8(5)
2 Way Shoulder - 15x8(2)
Situp - 15

 

[ASUThermo]

06/13

Power Clean:

115x3(3)
165x3
185x3
205x3
225x3

Squat:

250x3(2)
315x3
405
435x3
407.5x3(6)

Deadlift:

255x3
375x4(4)

 

[ASUThermo]

06/15

Bag - 10 Minutes, just hands

Bench Press: 2 Count pauses on all reps, tried not to bury the bar into ribs.

45x8(3)
95x5
135x5
205x5
255x3(8)
Nuetral Grip Spoto Press, 3ct Pause
255x3(3)

Row - 165x5(3)
Pendlay Row - 215x5(3)
DB Military - 25x10(3)

 

[ASUThermo]

06/16

Bag - 10:00

Power Clean: Only 62.5lbs away from setting a new double PR...

115x3(2)
135x2(2)
165x2
185x2
205x2
225x2

Deadlift: Hands almost to the edge of the knurling, narrow stance.

315x4
405x4
475x4
405x4(5)

High Bar Squat: Schiek belt.

255x3(2)
345x3
395x3
415x3


Deficit DL - 315x3(3), 3-4"?

06/18

Mowed lawn
DB Curl - 25x6,7,8(5)
Band Crunch - Purple x20(2)

 

[ASUThermo]

06/19

Bag - 10:00

Power Clean: Threw in a few cleans and hang cleans, rust.

115x3(3)
135x2(6)

Bench Press: 2 count pause, beltless.

135x6(2)
225x3
265x3(7)
1 Board, comp pause, heels up
295x3
325x3
345x3

Power Clean + Push Press:

135x1+5
155x1+5
170x1+5
185x1+5

BOR - 185x8(5)
Ab Roll Out - 8(3)

 

[ASUThermo]

06/20

Bag - 5:00
Jump Rope 2:00

Power Clean: Moved grip in, thumb off end of knurling.

135x3(3)
185x2
205x2
220, 235, Post Surgery PR?

Squat: Still playing with bar placement and foot placement.

135x5(2)
225x3
315x2
405
440x4
385x4(4), paused max depth

Deadlift: Narrow stance and grip feels great.

315x3
410x3(5)

Bar Curl - 45, 50, 55, 60, 65x10, slow and controlled, narrow grip
Band Crunch - Purple x20(3)

 

[ASUThermo]

06/22

Lat Pulldown - 105x20(2)
Press - 65x10(2)

Bench Press:

45x10(2)
135x5(2)
205x4
265x3
315x2
342.5x4
285x4(4), long pauses
Neutral Grip, very long pause, grip about an inch inside rings
295x3(3)

Rear Delt Fly - 15x10(3)
Hammer Curl - 25x10(3), 4 count down
Ab Rollout - 10(3)

 

[ASUThermo]

06/23

Power Clean:

115x3(3)
135x3
205x2
225x2(2)

Deadlift: practiced hook grip on warmups and first set of 435.

315x5
405x3
497.5x4
435x4(3)

High Bar Squat: Paused 4 sets. Switched to SBD at some point, sling shot knee sleeves.

255x3(2)
305x3
345x3
365x3(7)



06/24

Narrow Grip Row - 95x15(4)
- Hammer Curl - 25x11(3)
- Rear Delt - 15x11(3)

Bench Grip Row - 95x10(4), held at chest
- ADBC - 25x10(3)
- Band Crunch - Purple x20(3)
- Leg Raise - 15(3)

 

[ASUThermo]

06/26

LPD - 35x20, 80x15(2)

Bench Press: 2 count pause.

45x10(2)
135x5(2)
205x5
255x3
295x3(6)
Board Press - went too heavy
320x3
347.5x.3 PR
365x3 PR

PC + Press - 135x6(4)
Row - 135x8(5), bench grip, held on chest
Rollout - 12,10,8,6,4
- RDR - 15x12,10,8,6,4
Hammer Curl - 25x12,10,8,6
- Wide DB Row - 25x12,10,8,6

 

[ASUThermo]

06/27

Bag - 10:00
Power Clean - 135x3(5)

Squat: Added heel inserts. Went to flats for 2 sets, heel is better. Last two sets felt best.

135x5(2)
225x3
315x3
405, 455
455x4
405x4(5), accidently did 2 sets too many

Deadlift: Paused below knee.

315x3
405x2
427.5x3(4)

Power Clean + Front Squat - 135x1+5(5)
- Band Crunch - Purple x20(3)

 

[ASUThermo]

06/29

LPD - 45x15, 80x12(2)

Bench Press: 4 Rep PR.

45x10(3)
135x5(2)
225x3
295x2
325
357.5x4 PR
315x4(4)
Close Grip
315x3x3

PC + Press - 95x8(4)
Roll Out - 8(2)
- Hammer Curl - 25x8(3)
- RDR - 25x8(3)