Nu'Keese vs. A Lawyer | Page 68

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

  1. ASUThermo Wide Right: ╚╦╝ ○

    ASUThermo
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    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
     
    #1341
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    ASUThermo
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    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
     
    #1342
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    ASUThermo
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    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)

     
    #1343
    Last edited: May 24, 2017
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    ASUThermo
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    Bench Press:

    45x10
    165x8
    245x5
    305x2
    345, 365, 375 @ 9+
    345x2
    2 Board
    385x2
    Neutral Grip
    315x5
     
    #1344
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    ASUThermo
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    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.
     
    #1345
    Last edited: Jun 6, 2017
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    ASUThermo
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    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
     
    #1346
    Last edited: Jun 7, 2017
  7. ASUThermo Wide Right: ╚╦╝ ○

    ASUThermo
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    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)
     
    #1347
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    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)

     
    #1348
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    Bag - 6 2:00 Rounds
    SDL - 165x8(4)

    06/11

    Power Clean - 215 EMOM, 20:00
    Situps - 15
     
    #1349
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    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
     
    #1350
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    ASUThermo
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    Power Clean:

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

    Squat:

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

    Deadlift:

    255x3
    375x4(4)
     
    #1351
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    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)
     
    #1352
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    Bag - 10:00

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

    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)
     
    #1353
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    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)
     
    #1354
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    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)

     
    #1355
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    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)

     
    #1356
  17. ASUThermo Wide Right: ╚╦╝ ○

    ASUThermo
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    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)
     
    #1357
    Last edited: Jun 26, 2017
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    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

     
    #1358
  19. ASUThermo Wide Right: ╚╦╝ ○

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    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)

     
    #1359
  20. ASUThermo Wide Right: ╚╦╝ ○

    ASUThermo
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    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)

     
    #1360
    Last edited: Jun 30, 2017

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