Goals & Gains Nu'Keese vs. A Lawyer

05/19 - Thu

Squat: Centurion for 1/2 reps.

75x5(2)
125x3
Add suit
175X3
205x3(2)

PT, tough

05/20 - Fri

Massage

05/21 - Sat

Squat: just belt, no sleeves wraps or suit. 0 pain.

20x8(3)
75x5(2)
125x3(2)
155x2
180x2
200
175x2

Bench Press: super katana 54, probably going to have to go 52 or 50 to get the shirt to work right.

20x15(3)
75x10
120x4
150x3
170x3
Add shirt
190, 210, 217.5 PR
X227.5, almost locked it out.
Sub shirt
125x4(4)

Deadlift: Max DL 37.

125x3(3)
Add suit
175, 225, 255
Sub suit
125x3(3) DOH, basically trying to mimic the wedging in the suit

Pulldown - 110x8(3)
- Lat Raise - 15x10(3)
Roll Out - 10(3)
- Hammer Curl - 30x10(3)
 
05/23 - Mon - Office

Squat: Was able to exceed target with 0 pain. L SBD sleeves.

45x8(2)
155x5
265x3
355x2
425, 475, most weight moved since 2nd back snap on May 7th
425x2(2)

Leg Press - worked to 280x8, 6's on the way up.
Cable Curl - 80x18(4)

PT
 
05/24 - Tue

Mowed

Bench Press: Used F6 shirt, Inxer Rage is just too tight around the arms RN.

20x15(3)
75x8
105x5
135x3
165x3
Add Shirt
185x2
192.5(2)
192.5x2(2)
Sub Shirt
142.5x4(4)

Cable Row - 170x8(3)
Hammer Curl - 30x12(3)
Roll Out - 10(3)
- ADBC - 25x10(3)
 
05/25 - Wed

Squat: First time in wraps and suit, Titan 46. Just testing the waters, back seemed ok.

20x8(3)
75x5(2)
125x3(2)
175(2)
Add Suit
205x3(2)
Add Wraps
217.5x2

Deadlift: Raw.

125x3(3)
175x2
190x2
202.5x4
 
05/26 - Thu - Office

Pulldown - 85x12(4)

Bench Press: Shoulders and elbow were barking, took a while to get loose.

45x15(2)
155x8(3)
265x5
335x4
352.5x2(2)
Close Grip
265x8

Cable Curl - 30x15, 40x15, 50x12, 60x12(3), one arm on each side facing machine, def helped clear up elbow issue
Chest Press - 222.5x8(2)
Lat Raise - 10x20(2)

PT
 
05/28 - Sat

Squat: Centurion and wraps, didn't hit depth on any, wanted to preserve back.

20x8(4)
75x5(2)
125x3
155x3
175, 195
Add suit
212.5x3
Add suit and wraps
227.5x2
235x2(2)

Bench Press: F6 PR and Super Katana PR.

20x12(4)
75x10
105x6
135x3
160x3
Add F6
185, 200, 212.5 PR
Add Super Katana
220 PR
Sub shirt
155x5

Deadlift:

125x3
175x3
200x2
Add Max DL
230, 260
207.5(3)

Cable Row - 125x10(3)
DB Press - 15x12(2), 25x12(2)
Hammer Curl - 25x10(4)
Roll Out - 12(3)
 
05/30 - Mon

Squat: Belt and wrist wraps only, in flip flops.

20x8(3)
75x5(2)
125x5
155x3(2)
185x2, 3
170x3

Deadlift: worked on wedging.

125x3(2)
175x3(3)

Lots of swimming and sun Sun and Mon so called it.
 
05/31 - Tue

Bench Press: Spoto, trying to break in the 52 Super Katana. Got to about 1.5 board range on last set.

20x15(3)
75x10
105x6
135x3
165x5
Add Shirt
195x3
210x3
217.5x3
Sub Shirt
135x10

Face Pull - 50x20(4)
Roll Out - 12(2)
Hammer Curl - 25x8(2)
 
06/01 - Wed

Squat: HC 40, Titan wraps, old Inzer wraps. The 40 give 0 help, way too baggy, was able to get a good feel for sitting into suit without butt wink.

20x8(5)
75x8
125x5
Add suit
175x3
205x2
225
Titan wraps
245
Inzer wraps
205x3(2)

Deadlift: In HC 40, more of a distraction than anything.

125x3
175, 205, 225, 242.5
175x3

Pulldown - 110x8(3) 0 shoulder pain from this
ADBC - 35x8(3)
 
06/03 - Fri

Squat: Decided to give the HC 36 another shot and this will be the suit used at USAPL nats.

20x8(4)
75x6
125x5
175x2
Add Suit
205, 225, 232.5
Add Wraps
250, 265, 275

Bench Press: Going to have to go with 54 Super for USAPL, 52 has to be broken in and won't have enough time.

20x15(3)
60x12
100x8
125x4
150x3
165
Add Shirt
185, 200, 215, 222.5

Deadlift: Wasn't going to pull but wanted to get one more day, pulled raw. Probably could have finished 272.5, but didn't want to fight that hard and have something stupid go on in my back.

125x3(2)
175x3
200, 225, 250, 272.5x

Lat Raise - 15x10(3)
1 Arm Cable Row - ???x10(3)
 
06/06 - Mon

Bench Press: Was able to try a newer model 52 super low cut, felt great, will most likely use that for both meets.

20x15(3)
75x8
105x4
135x3
155, 175
Add Shirt
190x3, 3 board
190x2, 2 board
207.5, 1 board
212.5(2) pretty easy to touch here.

Squat: 38 HC and wraps for 255.

20x8(3)
75x5
125x3
Add Suit
175, 205, 225, 240
Add Wraps, most efficient wrap job yet
255

Deadlift: Max DL, gave the fusion one last try, but could not get into position. Will work on that over the summer.

125x3(2)
175
Add Suit
225(3)

Face Pull - 60x12(4), these really cleared up the shoulder pain, slow and controlled with back supported on bike seat
High Cable Curl - 50x12(4), same thing slow and controlled
 
Last edited:
Impressive numbers! All the PT paid off. Will watch some more footage over the days. Covered about 10 min so far.
 
Last edited:
@Fahcough @rikwebb Thanks guys! One more to go next week!

06/14 - Tue

Bench Press:

20x15(4)
70x8
120x4
140x2
160
Add Super Katana
175x3, 2 - 3 board
175x2 - 2 board
190x2 - 1 board
200x1 - 1 board
205(2) comp pause

Curls, lat raise, cable row, hammer curl, triceps
 
We will be your prison ugly online cheerleaders!

longest-yard.gif
 
06/19/22 - 2022 Powerlifting America Equipped Nationals
120 Men's Equipped Open/Masters 1

-Weight: 109.8
-Squat: 257.5, 277.5, 287.5
-Bench: 197.5, 210, 215
-Deadlift: 257.5, 275, 282.5
-Total: 785
-Wilks/GL/Dots: 462.23/78.66/465.25
First Place - Open
2nd Place - M1
Liftingcast

Squat: 3/3, 9 white lights

65x8
125x3
170x2
205, 235

257.5 - good opener, felt harder than 255 from last week
275 - very tough, wrapped too early legs were numb
287.5 - this was top end, good wrap job

Bench Press: 3/3, 9 white lights

20x10(2)
70x8
125x3
150, 175

197.5 - perfect, 0 energy used
210 - felt good, def had more in the tank
215 - good decision, 217.5 might have been a miss

Deadlift: 3/3, 9 white lights

125x3
175x2
225

257.5 - easy opener, put me in first
275 - easy 2nd, put me in first
282.5 - called 287.5 initially, guy pulling before me reduced his 3rd by 5kg, so I did the same, hoping that there was 0 chance for a miss and that the other guy in contention for 1st was out of reach. Was a good call, might have been good for 290.

9/9, 27 white lights.



Feed was messed up the whole time, and they didn't have the correct platforms at points.

Squat

Bench and Deadlift


 
Last edited:
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