Goals & Gains Nu'Keese vs. A Lawyer

05/14 - Wed - Office

CG Pulldown - 70, 100, 130, 160, 175 x6

NG Bench:

315x2
365x2
390x2
410x2

Chest Press - 130, 152.5, 167.5 x12
- Rope Curl - 120x12(4)
- Cable Triceps - 100x10(2)
Cable Crunch - 110, 130, 150 x12
- Lat Raise - 20x12(3)
Seated Curl - 25x10(3)
- Band PA - Blue x12(3)

Home

Deadlift:

170x3
175x3
180x3

BOR - 70x6(3)
 
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05/15 - Thu - Office

Squat: Tempo and brief pause in the hole on these. Right hip wasn't terrible.

315x3
365x2(2)

Leg Press - 115, 160, 205, 235 x10
- Arm stuff...arms and shoulders are sore, wanted blood flow before bench tonight
Leg Curl - 100, 107.5 x10
- Leg Ext - 100x10(2)
 
05/20 - Tue - Topshelf

Bench Press:

112.5x6
145x3
165x2
185, 195, 190
185x2

Squat: Lots of hip pain here, quite the regression.

70x6
120x3
150, 180, 205
Add suit, straps down
230
Straps up, wraps
250, 265

Deadlift: Wedging felt great on 2/3.

170x3
210
Add suit, straps down
210
Straps up
240(3)

Belt Squat - 105x8(3), slow tempo, full depth
- Leg Curl - 45x8, 90x8(2)
 
05/22 - Thu - Topshelf

Belt Squat:

55x8
90x8
125, 150, 180, 205, 230, 255 x5
205x8

Bench Press: Worked to Raw opener. We're thinking 225 without a belt or adjusted shirt should be a safe opener for equipped.

70x8
120x3
150x2
170, 192.5
Add Shirt
210, 2 board
225, 1 board
225 with commands
 
05/24 - Sat - Topshelf

Squat: Capping the raw meet's squat at 257.5, so just wanted to hit some comp singles at 60%. At this point anything over 235 without major aggravation to the hip will be a win.

155(3)

Bench Press:

170
180(3)
147.5x3(2)

Deadlift:

155x2(3)

Belt Squat - Forgot the weight, but did sets of 6 to RPE 7 or so

05/26 - Memorial Day

SSB Squat - 62.5x3(5)

Bench Press:

147.5(3)
127.5x3(2)

Deadlift - 110x3(3)

Cable Row - 125x8(3)
Std DB Curl - 25x8(3)
 
2025 Powerlifting America Age Nationals - Classic - 05/28

-Weight: 104.49
-Squat: 215, 227.5, Pass
-Bench: 192.5, 200x, 200x
-Deadlift: 250, 267.5, 287.5, 2.5kg PR @ 105
-Total: 707.5
GL/Age - 87.549/89.3, DOTS - 427.532/436.082
2nd Place Men's M1 105

Squat: Warmups started off great started early and worked on opening up shoulders for a solid bar placement, everything felt good. Once we got to 175 there was discomfort in the hip and the bar speed wasn't there, we lowered opener and passed on 3rd after the 2nd caused a decent amount of pain. Thought the chance at silver was lost.

Bench: Warmups started off great, then felt heavy, still proceeded with the planned opener. First two attempts had horrible lift offs on top of me just not being there. Opener moved like a 2nd, should have only jumped 5kg, might have been able to eek that out. 187.5, 195, 200 would have been the best calls to make after foggy warmups, but we didn't have time to make the change.

Deadlift: At this point we figured silver was out of reach. Warmups felt good so kept the opener, moved well so jumped to 267.5 and if that moved we would load enough to pull into 2nd place. 287.5 would have been a 2.5kg PR at 105, initially put in 280 and made the change to 287.5 at the last second and hit it easily to move to 2nd place. The 3rd place guy needed to change his attempt up 2.5kg to pass me but he was too busy jumping around and dancing with his handler watching me lift, once they loaded his bar we knew we locked in the NAPF invite.

The only things that went well were deadlift and upper body squat warmup. I am going to embrace the larger 2nd to 3rd jump on deadlift in competitions more.


2025 Powerlifting America Age Nationals - Equipped - 06/01

-Weight: 109.32
-Squat: 255, 272.5, 282.5 Passed
-Bench: 220, 235, 242.5x
-Deadlift: 250, 270, 297.5
-Total: 805
GL/Age - 80.821/82.437, DOTS - 477.894/487.452
1st Place Men's M1 120, Best M1 & M2 Lifter Award, World's Invitation, USADA Tested

Squat: 44 Super Centurion, broken in Titanium wraps. Got great bar position with the solid warmups. A little bit of pain at 175 again so was cautious. Linette was having trouble wrapping so we skipped the 3rd attempt. At most I had another 10kg to add, wasn't worth the risk of making the hip worse for bench and deads.

Bench: 50 Low Cut Super Katana. This shirt is officially broken in completely for me at 120, got it on with 0 effort, didn't even use slips. Everything in the back felt great. Had the best handoff guy in the US doing the handoffs opener and 2nd attempt flew, went for the meet PR of 242.5 but got called for my left elbow 2-1, jury did not overturn. It was very close, could have gone either way, not upset at all. Many people came up after and said I was robbed.

Deadlift: Was contemplating just taking my opener to lock up first, but warmups and opener felt great so we kept going. jumped to 270 and smoked it, knew 295 was my Powerlifting America PR so loaded a best, which was also the closing deadlift, something I am a fan of. 2-1 good lift, I think I was gifted this one tbh, shoulders weren't really back to standard and when I watched the stream my right leg locked then unlocked. I'll take it though as it earned me the best lifter award and the coveted USADA drug test.

Need to hit a heavier bench closer to the meet, essentially need to bump the sessions closer to meet day by a day and bump the intensity up a hair.

A lot of great lessons learned for next year's Masters World's in Reno. If I get an invite I will have to make sure to get there a day or two earlier to get acclimated to the location better. Coming the day before was a mistake especially after having to connect.
 
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06/09 - Mon - Office

CG Bench: Felt slow, moved fast.

325x3
365x2
325x3(2)

Pulldown - 107.5, 130, 152.5 x12
Chest Press - 107.5, 130, 152.5 x10
- Roll Out - 8(2)
Cable Crunch - 120, 130, 140 x12
- Cable Curl - 110, 120, 130 x10
Lat Raise - 15, 17.5, 15 x12
- Incline DB Curl - 25, 30, 30, x12

Bike and stretches for hip/groin
 
06/10 - Tue - Topshelf

Cable Rope Curl - 110, 120, 130 x5, in the office

Bench Press: On new Hansu rack, pretty solid rack. Used calibrated lb plates.

325x7
385x3
325x7(2)

Belt Squat - 55x8(5)

Equipped Bench: Bolt

170x2, 4 board
190x2, 3 board
200x2, 3 board

Lat Raise - 10lb plates x15(3)
Cable Row - 120, 140, 160 x12
 
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06/11 - Wed - Office/PT

Rope Cable Curl - 120, 130, 140 x12, might just do these every day I am here tbh

Pulldown - 130, 145, 160 x9
- Lat Raise - 17.5, 25(2) x12 did not have access to 17 or 20 and was short on time
- OH Tricep Cable - 30x12(3)

PT

TRX Squat - 10(2)
Bosu Squat - 10(2)
Side Bosu Lunge - 10(2)
Lunge - 10(2)
Step Up - 10(2)
Band Add - Blue x10(2)
Hip Flexor - Green Ankle Wgt x10(2)
Fig Four Hip Thrust - 10(2)
BF Stretch - 30(3)
HF Stretch - 30(3)
Manual/Ice

Right glute has some serious DOMS.
 
06/14 - Sat

Lots of warmups, unilateral work, bw squats.

Squat:

80x5
90x5
100x5
110x5
120x5
Add belt
127.5x5

Bench Press:

167.5x3
185
167.5x3(2)

Deadlift:

120x3
140x3
160x3
Add belt
180x3

BOR - 120x5(3)
Std ADBC - 25x10(3)
- Lat Raise - 15x10(3)
- Triceps Cable - 30, 40 x10

Full PT circuit from Weds, minus boss squat.
 
06/16 - Mon - Office

Pulldown - 130, 152.5, 160 x12

NG Bench:

325x3
365x3
325x5, 4

CS 1A Cable Row - 100x10(2)
Machine Chest Press - 130, 152.5, 160 x10
Cable Crunch - 130, 140, 150 x12
- Cable Curl - 120, 130, 140 x10
Lat Raise - 15, 17.5, 20 x12
- Incline DB Curl - 30x12(3)
- Straight Triceps Cable - 30x12(3)
 
06/17 - Tue - Topshelf

Bench Press: Forgot to bump the weight from last week, so averaged it out.

147.5x7
175x3
150x7
152.5x7

Belt Squat - 25, 50, 85, 105 x10
PT Routine

Equipped Bench: Might have a shot at opening with a PR.

170 for some unracks to set the shirt
200x2, 3 board
220x2, 2 board
230x2, 2 board
235x2, 2 board
 
06/18 - Wed

Squat:

70x5(2)
85x5
100x5
115x5
130x5
145x5

SDBC - 25x15(3)
- Neutral Raise - 15x12(3)
Pulldown - 90, 110 x12
- Cable Row - 125x12(2)

Deadlift: DOH beltless for today.

120x4(2)
140x4(2)


Da Teempf - Thu

PT, same circuit, added weight to step up, I think it was an 8kg KB

Bench Press:

160x5
180x2
160x5(3)

Std Hammer Curl - 20x15(2)
- Lat Raise - 10x15(2)
- Band PA - Orange x20(2)
 
06/20 - Fri - Office

Steps

CG Pulldown, Cable Crunch, Rope Curl, OH Cable Triceps, Lat Raise, Incline DB Curl

06/21 - Sat - Topshelf

Squat: The smallest bit of discomfort on the set of 160.

60x5
85x5
105x5
125x5
140x5
150x5
160x5

Bench Press: On the Hansu, pad is a little slippery.

170x3
185
170x3(3)

Deadlift: Was in a rush, but 0 pain.

125x3
165x2
185x2
205x2
225x2
 
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