Goals & Gains Nu'Keese vs. A Lawyer

Your snatches are pretty fast, man. Good work.
 
Thanks, I've been trying to improve.

Snatch: Power snatch, plus two hang power snatches.

55x1+2 for 3 sets
95x1+2
115x1+2
135x1+2
155x1+2
175x1+2
185x1+2

Power Clean:

135x2
155x2
185x2
205x2
225x2
245x2
255x1 for 2 sets

Clean:

185x3
205x2
225x2
245x2
255x2
275x0 for 4 tries

Bench Press: Messed around a bit here. There was a guy hollering and grunting on the squat rack and leg press with 185 and 225 respectively, I decided to join in on the fun with most of my work here. The guy was roughly 5'10" 200lbs. going just above parallel.

135x8
185x5
225x4
255x3
275x3
295x2
315x1 for 2 sets
225x5 for 5 sets

Hammer Strength Flat Bench - 45'sx12 for 2 sets
Hammer Strength Incline - 70'sx8 for 2 sets
 
Deadlift: Could not go very heavy, back was tight.

135x8
225x5
315x3 for 2 sets
405x2
475x1
525x1
475x1 for 2 sets

Clean and Jerk: Started out with two cleans followed by two jerks.

135x2+2 for 3 sets
185x2+2 for 2 sets
205x2+2 for 2 sets
225x2+2 for 2 sets
245x2+2 for 2 sets
255x1 for 5 sets

Hammer Strength Row: 1x8 with 70's, 2x8 with 115's
 
Crap day, no sleep all weekend including Sunday due to the shitty WrestleMania.

Clean and Jerk: Was weak.

55x3 for 3 sets
95x3 for 3 sets
135x3
155x3
170x1
185x1
200x1
225x1
240x1
255x1 with 2 misses on the clean
260x0 for 3 misses
255x1 power clean and push press, 3 misses on the clean
225x1 for 3 sets, tore a huge chunk of skin off on 3rd clean.

Squat: ATG, tried to be explosive

135x10
185x5
225x3 front squat
275x2
325x2
375x2
405x2 belt
425x1 belt

Rack Jerk:

135x3
225x3
250x3
275x2

Conditioning Circuit: 3 rounds

Rollout: 8
Box Jump: 5 at about 40 inches
Power Snatch: 155x3
 
Bench Press: Did this back and forth with snatches for the most part.

135x10
135x8
185x8
225x5
255x3
275x2
295x1
306x1
275x5 for 3 sets

Power Snatch:

95x4
115x3
135x2
155x1
175x1
185x1
195x1
200 didn't even do the first pull

Dips - 3 sets of 8

Tall Box Jumps/Bench Jumps/Trunk Twists? with 25lbs.:
3 continuous sets of: 5/10 each side/10 each side

Short Box Jumps (for speed)/Decline Situp/Modified Jammer Press 70lbs (one arm)/Rollout

3 continuous sets of: 10/10/8 each arm/10

Hammer Strength Chest Press: Weight on each side.

45x8
90x8
115x8
135x8
135x6
 
Power Clean: Tried out the new Do-Wins, not bad.

95x3
115x3
135x3
155x3
175x3
185x3
205x3
225x3
235x2
245x2
255x2
260x0

Deadlift:

Hook Grip
225x4
315x3
365x2
415x1
Mixed Grip
475x1
515x1
455x3 for 2 sets
455x5

Hammer Strength Row - Worked up to 115 on each side, then worked back down non stop, I forget the reps.
 
Damn man. Your hang power snatches are fast.

How were your feet for the first day with oly shoes? My feet were sore first time.
 
toonie said:
Damn man. Your hang power snatches are fast.

How were your feet for the first day with oly shoes? My feet were sore first time.
Click to expand...

Thanks.

They were tender, especially the heals. The good thing is that I will be going pretty easy this week due to shitty numbers lately, hopefully that will make the transition a little easier.
 
Power Clean: Went light.

95x3
115x3
135x2
155x2
175x2
185x2
205x2
225x2
210x2

Squat:

135x5
225x5
315x5 for 2 sets

Ab Wheel: 2x10
 
Power Snatch:

95x2
115x2
135x2
145x2
155x2
165x2
175x2

Deadlift:

Clean Shrug with hook grip
225x3
315x3
Mixed Grip DL
405x3
455x3
495x3

Press:

95x3
115x3
135x3
155x3
175x3
185x2 +1 push press

Superset Ab Wheel and Close Grip Pulldowns:

12/12-140lbs.
9/9-140lbs.
6/6-140lbs.
 
Stationary Bike: 5 minute warm up to get a sweat going.

Power Clean and Jerk: Warmed up with the bar for about 3 minutes.

95x4
135x2
155x1
175x1
185x2
200x2
215x2
235x2
255x2 had to push jerk the second one

Front Squat: Paused at the bottom.

135x4
225x2
275x2
315x2 for 3 sets

Push Press: Legs were giving out on me.

135x3
225x3
245x3 for 3 sets

Bench Press:

135x4
185x4
225x4
245x4

Continuous Tri-Set:
BOR: 185 - 6,6,6
Box Jump (2 Large) - 6,6,6
2 Handed Rollout - 12,9,6

Decline Situp - 20,15,10
Bar Curl - 70x12,9,6

Stationary Bike: 10 minutes at level 10.
 
Power Snatch:

95x1 for 3 sets
115x1 for 3 sets
135x1
155x1
165x1 for 3 sets
175x1 for 2 sets
185x1 very ugly
165x1 for 6 sets
175x1 for 4 sets

Clean:

165x2
185x2
205x2
215x1
225x1
235x1
245x1
255x0
215x1
225x1
235x1
245x1
235x1 for 3 sets

Bench Press:

135x10
185x10
205x10
225x9 tried to be cute with a very long pause after the 9th rep...

DB Clean and Jerk - 75lbs. 5, 4, 3, 2, 1 each arm

CoC 2.0 for about 15 reps total for each hand
 
Push Press (from rack position): Wrist wraps and knee sleeves.

Barx5
95x5
135x5
175x5
200x5
225x10

Deadlift: Hands got shredded, straps on 410.

135x5
225x5
275x3
315x5
360x5
410x8

Goodmorning/Snatch Grip Push Press - 115x8, 8

Agility drills and pullups

12 sprints starting with 8 yards and a walkback, 16 yards walkback, 24 yards, etc.
 
Squat: Knee sleeves, wrist wraps and belt on final set. Shiny bar.

135x5
185x5
225x5
285x5
325x5
370x10

Bench Press: Wrist wraps on final set, done in squat rack with shiny bar.

135x10
185x5
215x5
240x12

Front Squat: Tried ramping to a good triple. Knee sleeves, wrist wraps and belt on final set. Shiny bar.

185x3
225x3
275x3
315x4

Hammer Strength Chest Press: Wight described on each side.

45x8
70x8
90x8
115x8
90x8

Power Clean: Worked to a heavy triple.

135x3
185x3
205x3
225x3
235x3
245x3
255x2 second one was very ugly

Clean:

185x1
205x1
225x1
235x1

6 100 yard sprints averaging 12.6 seconds. High of 13.26, low of 12.27. Very slow, vrey fat.
 
Last edited:
Chiropractor: Felt great.

40 minutes of basketball, felt good.
 
Power Snatch: Lifting straps.

Up to 185

Deadlift: Had to use the gyms poor excuse for chalk, I think it was ground up white cardboard.

225x3
315x2
405x1
445x3 for 5 sets

Snatch/Rollouts: Worked on technique for snatch, feel pretty horrible at it lately.

165x1/12 for 5 sets

DB Curl: 40x8 for 2 sets
 
Power Clean & Push Jerk: Narrowed the width of my grip by about an inch and a half on each side, I think that solved the problem I have been having lately.

135x3
155x3
175x3
185x3
205x3
225x3
235x3
245x1

Power Clean & Push Press:

205x5 for 5 sets

Lat Pulldown: Narrow grip attachment.

130x12
140x10
150x8
160x6
200x8

Threw the ball for about 45 minutes.
 
MMA Practice: 1:05, got a good sweat in
 
Last edited:
Shooting to enter the USAPL meet at 90kg (198lbs) in Atlantic City at the end of July, and compete in the Battle at the Beach NAGA at 189lbs, in August. Started the Hatfield 12 Week PL Cycle.

Squat: Knee sleeves, belt, wrist wraps on all work sets and 3 walk outs. Very sore left groin/hip felxor.

BARx10
135x8
225x3
315x2
378x3 for 5 sets
551xwalkout and 15 second hold for 3 sets

Bench Press: Wirst wraps. All reps were paused for a 3-5 count.

135x10
225x5
241x2 for 5 sets

Front Squat: Knee sleeves, belt, wrist wraps. Worked on a narrow grip and felt great.

225x2 for 2 sets
275x2
325x2

Power Snatch: Worked my grip in a little, I think that is where my problem has been with all my Oly work lately.

Worked up to 185.

Power Clean and Press: Same thing with grip.

Worked up to 245, push press with 235 and 245.

Dynamic Row/DB incline press: Lifting straps and open lever belt for row.

245x5/75x6
275x5/90x6
275x5/105x6
275x5

Hammer Curl: One arm at a time did not cross body.

50x6
45x7
40x8
 
Last edited:
ASUThermo said:
Shooting to enter the USAPL meet at 90kg (198lbs) in Atlantic City at the end of July, and compete in the Battle at the Beach NAGA at 189lbs, in August. Started the Hatfield 12 Week PL Cycle.
Click to expand...

Nice. Will that be your first comp.?
 
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