Goals & Gains Nu'Keese vs. A Lawyer
- Thread starter ASUThermo
- Start date
- Joined
- Oct 10, 2005
- Messages
- 5,672
- Reaction score
- 4,452
07/25 - Fri - Office
Pulldown, lat raise, biceps, pull a parts, and lots of back PT
07/26 - Sat
Squat: Felt ok there.
40-160, by 20kg increments
Bench Press: 185 should be a safe opener.
175
185(3)
175x4
Deadlift: Felt good. Will load what we have to for gold on Thursday.
70x3(2)
120x2
170, 200, 220, 230
195(2)
170x3
Std Biceps and Lat Raise
Pulldown
Back is improving, weight consistently at 106.4 over the past 4 days.
Pulldown, lat raise, biceps, pull a parts, and lots of back PT
07/26 - Sat
Squat: Felt ok there.
40-160, by 20kg increments
Bench Press: 185 should be a safe opener.
175
185(3)
175x4
Deadlift: Felt good. Will load what we have to for gold on Thursday.
70x3(2)
120x2
170, 200, 220, 230
195(2)
170x3
Std Biceps and Lat Raise
Pulldown
Back is improving, weight consistently at 106.4 over the past 4 days.
- Joined
- Oct 10, 2005
- Messages
- 5,672
- Reaction score
- 4,452
2025 NAPF/FESUPO Pan American Powerlifting Championships - 07/31 - 105 M1 Classic
-Weight: 105.00
-Squat: 205, 217.5, Pass, bronze
-Bench: 185, 192.5, 195x, gold
-Deadlift: 250, 270, 280, gold
-Total: 690, gold
GL/Age - 85.19/87.831, DOTS - 416.137/429.037
1st Place Men's M1 105 (1 of 5)
BW was the best it's ever been. Woke up at 104.2, was able to eat and drink through the day.
2500 Tylenol and 1600 Advil to get the pain down through the AM and early afternoon. Hot tub and ocean in the AM were relaxing and eased up the stiffness. Russ Orhii needed a track suit for the medal ceremonies, so they asked for mine. My suit was the only one that was featured in 3 separate ceremonies.
Squat: Warmups were promising, but after my 1st attempt the back started to get stiff again so decided to pass on a 3rd, the potential damage to bench and deadlift going for a silver would not have been worth it. Bronze.
Bar, 70x3, 100x2, 120, 140, 160, 180, 190
205, 217.5, scratch 227.5
Went back to my room for 30-45 minutes to relax and stretch, training room was uncomfortably warm.
Bench Press: Warmups were OK, knew that 205 would not be in the cards. Start and rack commands were pretty slow due to the elbow, handoffs were excellent though.
70x5(2), 120, 150, 170
185, 192.5, 195x, 2 to 1, up and down was the call, appealed to the jury but was not overturned. Initially I thought it looked like a bad lift but technically the bar did not go down as a whole, it simply teetered. Secured Gold with my opener, as expected.
Went back to my room for 30-45 minutes to relax and stretch, training room was uncomfortably warm.
Deadlift: Basically pain free through warmups and opener. 2nd attempt was quite painful, and 280 was really bad. Took a straight forward approach with the easy "last warmup opener" which essentially secured an overall silver. Standard ~20kg jump put me into the lead by 5. I knew the stronger Canadians DL was topped out at about 275-280 range, based off of his training, so we loaded 280 to move to gold in deadlift and take an overall 15kg lead forcing him to pull 287.5 for the win. Jamaica was unaware of lot numbers so they tried 282.5 for a gold DL, and barely broke ground, Canada was the same outcome. One of my worst totals/scores ever, but managed to collect medals in all disciplines and get the Gold total.
70x3(3), 120, 150, 180, 210, 230
250, 270, 280
700.5 would have been the Pan Am total record, there was no way to safely try to tackle that, the win was the only thing that mattered so was happy enough with the outcome.
Need to be more consistent with core management, probably need to bench one more day during the taper, and overall approach warmups in training with a little more discipline.
2025 NAPF/FESUPO Pan American Powerlifting Championships - 08/01 - 120 M1 Equipped
-Weight: 106.3
-Squat: 125, pass, pass, gold
-Bench: 220, 233, 248, gold (+8 PR, +13 at 105) 2nd nd 3rd attempts were Pan Am M1 Records
-Deadlift: 200, 230, pass, gold
-Total: 603, gold
Bench GL - 76.57, Bench DOTS - 148.83
1st Place Men's M1 120 (1 of 1)
Woke up under weight so had plenty of food and liquids. Wanted to be closer to 107, to make sure I filled out the shirt as much as possible. Overall felt ok, but was 80% sure it would be a 1 squat day.
Squat: We went big suit, big sleeves and warmed up to 120, not much pain really, adductor was a little sore actually. Decided that would be our only attempt.
70x5, 100, 120
120, pass, pass
Very long break due to a gruesome injury during squats. Was able to go back to my room and eat and relax.
Bench Press: The only lift that matter, number to beat was 232.5 not 240, so we decided to alter the plan and stick with the red 50 super katana for the 2nd attempt. I didn't want to add stress with a misgroove or technical flaw and a missed opener. 220 was cake, Jim and Janel adjusted the shirt, 233 was even easier based off the more efficient shirt position. Went with the lightest weight I thought I could touch at 248 for a PR and the heaviest bench of the week so far. Swapped to the 48, they cranked it a fair a mount, easy lift. Commands were quick, and even with the left elbow we got 9 white lights. 248 ended up being the heaviest bench of the week for anyone so that was a pretty cool bonus.
70x5, 100, 150, add shirt 170 to 2 board, 200 to board
220, 233, 248
Deadlift: Talked about loading 250, just to not have my lowest total ever, and bench more than I deadlifted lol. Warmups were good, but 230 hurt quite a bit, decided to pass in hopes of a more comfortable flight home the next day.
70x3, 120, 170
200, 230, pass
-Weight: 105.00
-Squat: 205, 217.5, Pass, bronze
-Bench: 185, 192.5, 195x, gold
-Deadlift: 250, 270, 280, gold
-Total: 690, gold
GL/Age - 85.19/87.831, DOTS - 416.137/429.037
1st Place Men's M1 105 (1 of 5)
BW was the best it's ever been. Woke up at 104.2, was able to eat and drink through the day.
2500 Tylenol and 1600 Advil to get the pain down through the AM and early afternoon. Hot tub and ocean in the AM were relaxing and eased up the stiffness. Russ Orhii needed a track suit for the medal ceremonies, so they asked for mine. My suit was the only one that was featured in 3 separate ceremonies.
Squat: Warmups were promising, but after my 1st attempt the back started to get stiff again so decided to pass on a 3rd, the potential damage to bench and deadlift going for a silver would not have been worth it. Bronze.
Bar, 70x3, 100x2, 120, 140, 160, 180, 190
205, 217.5, scratch 227.5
Went back to my room for 30-45 minutes to relax and stretch, training room was uncomfortably warm.
Bench Press: Warmups were OK, knew that 205 would not be in the cards. Start and rack commands were pretty slow due to the elbow, handoffs were excellent though.
70x5(2), 120, 150, 170
185, 192.5, 195x, 2 to 1, up and down was the call, appealed to the jury but was not overturned. Initially I thought it looked like a bad lift but technically the bar did not go down as a whole, it simply teetered. Secured Gold with my opener, as expected.
Went back to my room for 30-45 minutes to relax and stretch, training room was uncomfortably warm.
Deadlift: Basically pain free through warmups and opener. 2nd attempt was quite painful, and 280 was really bad. Took a straight forward approach with the easy "last warmup opener" which essentially secured an overall silver. Standard ~20kg jump put me into the lead by 5. I knew the stronger Canadians DL was topped out at about 275-280 range, based off of his training, so we loaded 280 to move to gold in deadlift and take an overall 15kg lead forcing him to pull 287.5 for the win. Jamaica was unaware of lot numbers so they tried 282.5 for a gold DL, and barely broke ground, Canada was the same outcome. One of my worst totals/scores ever, but managed to collect medals in all disciplines and get the Gold total.
70x3(3), 120, 150, 180, 210, 230
250, 270, 280
700.5 would have been the Pan Am total record, there was no way to safely try to tackle that, the win was the only thing that mattered so was happy enough with the outcome.
Need to be more consistent with core management, probably need to bench one more day during the taper, and overall approach warmups in training with a little more discipline.
2025 NAPF/FESUPO Pan American Powerlifting Championships - 08/01 - 120 M1 Equipped
-Weight: 106.3
-Squat: 125, pass, pass, gold
-Bench: 220, 233, 248, gold (+8 PR, +13 at 105) 2nd nd 3rd attempts were Pan Am M1 Records
-Deadlift: 200, 230, pass, gold
-Total: 603, gold
Bench GL - 76.57, Bench DOTS - 148.83
1st Place Men's M1 120 (1 of 1)
Woke up under weight so had plenty of food and liquids. Wanted to be closer to 107, to make sure I filled out the shirt as much as possible. Overall felt ok, but was 80% sure it would be a 1 squat day.
Squat: We went big suit, big sleeves and warmed up to 120, not much pain really, adductor was a little sore actually. Decided that would be our only attempt.
70x5, 100, 120
120, pass, pass
Very long break due to a gruesome injury during squats. Was able to go back to my room and eat and relax.
Bench Press: The only lift that matter, number to beat was 232.5 not 240, so we decided to alter the plan and stick with the red 50 super katana for the 2nd attempt. I didn't want to add stress with a misgroove or technical flaw and a missed opener. 220 was cake, Jim and Janel adjusted the shirt, 233 was even easier based off the more efficient shirt position. Went with the lightest weight I thought I could touch at 248 for a PR and the heaviest bench of the week so far. Swapped to the 48, they cranked it a fair a mount, easy lift. Commands were quick, and even with the left elbow we got 9 white lights. 248 ended up being the heaviest bench of the week for anyone so that was a pretty cool bonus.
70x5, 100, 150, add shirt 170 to 2 board, 200 to board
220, 233, 248
Deadlift: Talked about loading 250, just to not have my lowest total ever, and bench more than I deadlifted lol. Warmups were good, but 230 hurt quite a bit, decided to pass in hopes of a more comfortable flight home the next day.
70x3, 120, 170
200, 230, pass
Last edited:
- Joined
- Oct 10, 2005
- Messages
- 5,672
- Reaction score
- 4,452
08/11 - Mon - Office
Pulldown - 100x12(3)
NG Bench:
265x5(3)
RDL - 155x8, 225x6(2)
Machine Press - 85x12(2)
- Cable Curl - 80x18(2)
Cable Rope - 80x15(2)
- Cable Triceps - 20x12(2)
Lat Raise - 12x12(2)
- Band PA - Green x12(2)
Plank - 30(2)
- Leg Curl - 12(2), forgot the weight
Pulldown - 100x12(3)
NG Bench:
265x5(3)
RDL - 155x8, 225x6(2)
Machine Press - 85x12(2)
- Cable Curl - 80x18(2)
Cable Rope - 80x15(2)
- Cable Triceps - 20x12(2)
Lat Raise - 12x12(2)
- Band PA - Green x12(2)
Plank - 30(2)
- Leg Curl - 12(2), forgot the weight
- Joined
- Oct 10, 2005
- Messages
- 5,672
- Reaction score
- 4,452
08/12 - Tue
Underestimated my detraining after the taper + 9 days of nothing...will take the next few weeks to get the rust off.
Squat: 0 Pain, back to the Reebok powerlifting shoes, wider stance. Adductor is a little sore the next day, but feels like a "good" sore.
20x5(3)
45x5(3)
55x5(3)
Bench Press:
55x12(3)
Cable Row - 100x12(3)
Organized the gym for a long Raw offseason.
Underestimated my detraining after the taper + 9 days of nothing...will take the next few weeks to get the rust off.
Squat: 0 Pain, back to the Reebok powerlifting shoes, wider stance. Adductor is a little sore the next day, but feels like a "good" sore.
20x5(3)
45x5(3)
55x5(3)
Bench Press:
55x12(3)
Cable Row - 100x12(3)
Organized the gym for a long Raw offseason.
- Joined
- Oct 10, 2005
- Messages
- 5,672
- Reaction score
- 4,452
08/13 - Wed
NG Bench Press: last two sets were done like 30 minutes later, 0 pain. Have to increase warmups for all main lifts from now on.
55x12(5)
Deadlift: 0 pain, DOH
70x8
120x6
135x6
Std DB curl - 25x15(3)
Std Lat Raise - 12.5x15(2)
NG Bench Press: last two sets were done like 30 minutes later, 0 pain. Have to increase warmups for all main lifts from now on.
55x12(5)
Deadlift: 0 pain, DOH
70x8
120x6
135x6
Std DB curl - 25x15(3)
Std Lat Raise - 12.5x15(2)
- Joined
- Oct 10, 2005
- Messages
- 5,672
- Reaction score
- 4,452
08/14 - Thu - Office
NG Bench Press:
115x12
155x12
205x12
Pulldown - 100x15(2), 115x15
Shoulder Press Machine - 85x15, 100x15
- Leg Press - 70, 85, 100 x15
Leg Curl - 12(2)
- Leg Ext - 12(2)
1A Cable Hammer - 15(2)
- Cable Crunch - 15(2)
Band PA - Red x15(3), Blue x15(2)
Home
Squat:
20x5(3)
50x5
70x5(3)
NG Bench Press:
115x12
155x12
205x12
Pulldown - 100x15(2), 115x15
Shoulder Press Machine - 85x15, 100x15
- Leg Press - 70, 85, 100 x15
Leg Curl - 12(2)
- Leg Ext - 12(2)
1A Cable Hammer - 15(2)
- Cable Crunch - 15(2)
Band PA - Red x15(3), Blue x15(2)
Home
Squat:
20x5(3)
50x5
70x5(3)
Last edited:
- Joined
- Oct 10, 2005
- Messages
- 5,672
- Reaction score
- 4,452
08/16 - Sat - Summer Slam Meet/Home
Bench Press:
135x12
225x12
275x12
Deadlift - 225x6(2), DOH
Home
Bench Press:
50x15(2)
Squat: Might throw on knee sleeves and a belt next week.
50x5
70x5
85x5(4)
Cable Row - 110x12(4)
Roll Out - 10(2), used the one with the elbow rests
Bench Press:
135x12
225x12
275x12
Deadlift - 225x6(2), DOH
Home
Bench Press:
50x15(2)
Squat: Might throw on knee sleeves and a belt next week.
50x5
70x5
85x5(4)
Cable Row - 110x12(4)
Roll Out - 10(2), used the one with the elbow rests
- Joined
- Oct 10, 2005
- Messages
- 5,672
- Reaction score
- 4,452
08/18 - Mon - Office
NG Bench:
225x8
275x5
225x8
- Supine Pulldown - 100x8(3), 100x12(2)
RDL: DOH
225x5
245x6(2)
- Machine Press - 100x12, 122.5x8, 100x12
Cable Curl - 90x18(3)
- 1A Cable Triceps - 30x12(3)
Incline Curl - 25x12(3)
- Lat Raise - 12x18(3)
Leg Curl - 77.5, 92.5, 100 x12
- Band PA - Red x18(3)
NG Bench:
225x8
275x5
225x8
- Supine Pulldown - 100x8(3), 100x12(2)
RDL: DOH
225x5
245x6(2)
- Machine Press - 100x12, 122.5x8, 100x12
Cable Curl - 90x18(3)
- 1A Cable Triceps - 30x12(3)
Incline Curl - 25x12(3)
- Lat Raise - 12x18(3)
Leg Curl - 77.5, 92.5, 100 x12
- Band PA - Red x18(3)
- Joined
- Oct 10, 2005
- Messages
- 5,672
- Reaction score
- 4,452
08/19 - Tue - Topshelf
Squat: Pain free, felt stronger as I went up in weight.
75x5
90x5
105x5
120x5
130x5
150
130x5
Bench Press: Felt weak, but moved well on film. Right arm/elbow still a little blown up from the 248 bench.
70x8
110x5
130x5
140x5
155
140x5
CS Row - 90x12, 140x8, 90x12
Squat: Pain free, felt stronger as I went up in weight.
75x5
90x5
105x5
120x5
130x5
150
130x5
Bench Press: Felt weak, but moved well on film. Right arm/elbow still a little blown up from the 248 bench.
70x8
110x5
130x5
140x5
155
140x5
CS Row - 90x12, 140x8, 90x12
- Joined
- Oct 10, 2005
- Messages
- 5,672
- Reaction score
- 4,452
08/20 - Wed - Office
NG Bench: Middle finger.
275x3
325
275x3
NG PU - 8(2)
Wide Grip PU - 8(2)
Rope Curl - 110x15(3)
- Dip - 10(2)
Incline DB Curl - 25x12, 30x12
- Incline Front Raise - 10x12, 12x12
Band PA - Blue x15(2)
Home
Deadlift:
70x5
120x5
135x5
150x5, add belt/mixed
165x5
172.5x5
192.5
Roll Out - 12(2)
NG Bench: Middle finger.
275x3
325
275x3
NG PU - 8(2)
Wide Grip PU - 8(2)
Rope Curl - 110x15(3)
- Dip - 10(2)
Incline DB Curl - 25x12, 30x12
- Incline Front Raise - 10x12, 12x12
Band PA - Blue x15(2)
Home
Deadlift:
70x5
120x5
135x5
150x5, add belt/mixed
165x5
172.5x5
192.5
Roll Out - 12(2)
Last edited:
- Joined
- Oct 10, 2005
- Messages
- 5,672
- Reaction score
- 4,452
08/21 - Thu - Office
Leg Press - 18(2)
Squat: Just wrist wraps.
115x5
225x5
245x5
265x5(2)
Leg Press - 100, 130, 160, 190 x8
Leg Curl - 77.5, 92.5 x12
- Leg Ext. - 85x12(2)
Home
Bench Press:
70x8
90x5
105x5
127.5x5
140x5
166
140x5
Cable Row - 125x10, 140x8, 125x10(2)
Leg Press - 18(2)
Squat: Just wrist wraps.
115x5
225x5
245x5
265x5(2)
Leg Press - 100, 130, 160, 190 x8
Leg Curl - 77.5, 92.5 x12
- Leg Ext. - 85x12(2)
Home
Bench Press:
70x8
90x5
105x5
127.5x5
140x5
166
140x5
Cable Row - 125x10, 140x8, 125x10(2)
Last edited:
- Joined
- Oct 10, 2005
- Messages
- 5,672
- Reaction score
- 4,452
08/25 - Mon - Office
Supine Pulldown - 115x10(2), 145x8, 115x10
NG Bench (Pinky):
115x8
225
245x8
295x5
345
245x8
BOR - 175, 185, 195, 205 x5
- Chest Press - 122.5x12, 145x8, 122.5x12
RDL - 205x6, 245x6(2)
- Roll Out - 10(2)
Cable Curl - 90, 90, 100 x20
- Triceps - 30x14(3)
Lat Raise - 12x20(3)
- Incline DB - 25, 30, 25 x12
Band PA - Red x20(3)
- Leg Curl - 92.5, 100, 107.5 x12
Supine Pulldown - 115x10(2), 145x8, 115x10
NG Bench (Pinky):
115x8
225
245x8
295x5
345
245x8
BOR - 175, 185, 195, 205 x5
- Chest Press - 122.5x12, 145x8, 122.5x12
RDL - 205x6, 245x6(2)
- Roll Out - 10(2)
Cable Curl - 90, 90, 100 x20
- Triceps - 30x14(3)
Lat Raise - 12x20(3)
- Incline DB - 25, 30, 25 x12
Band PA - Red x20(3)
- Leg Curl - 92.5, 100, 107.5 x12
- Joined
- Oct 10, 2005
- Messages
- 5,672
- Reaction score
- 4,452
08/27 - Wed - Office
NG Bench (Middle Inside): Of course for the top set I did pinky.
275x5
325x3
295x5
ND Pullup - Bottom - 61 8(4), 44x8(4)
Rope Curl - 110x16(3)
- Dip - 44x12(2)
Incline FR - 12x13(2)
- Incline Curl - 30x10(2), these were RPE 9 and 10
- Band PA - Blue x16(2)
Home
Deadlift:
70x5(2)
120x5
170
190x5
220
170x5
Roll Out - 12(3)
NG Bench (Middle Inside): Of course for the top set I did pinky.
275x5
325x3
295x5
ND Pullup - Bottom - 61 8(4), 44x8(4)
Rope Curl - 110x16(3)
- Dip - 44x12(2)
Incline FR - 12x13(2)
- Incline Curl - 30x10(2), these were RPE 9 and 10
- Band PA - Blue x16(2)
Home
Deadlift:
70x5(2)
120x5
170
190x5
220
170x5
Roll Out - 12(3)
Last edited:
- Joined
- Oct 10, 2005
- Messages
- 5,672
- Reaction score
- 4,452
08/28 - Thu - Office
Leg Press - 55x18(2)
Pause Squat: Just belt and ww's.
115x5
225
265x3(5)
Leg Press - 115, 145, 175, 205 x10
Leg Curl - 92.5, 107.5(2) x12
- Leg Ext - 100, 122.5(2) x12
Home
Bench Press: This felt tough, didn't fly on film either.
160x4
172.5
142.5x6(2)
Cable Row - 125x8(4)
Leg Press - 55x18(2)
Pause Squat: Just belt and ww's.
115x5
225
265x3(5)
Leg Press - 115, 145, 175, 205 x10
Leg Curl - 92.5, 107.5(2) x12
- Leg Ext - 100, 122.5(2) x12
Home
Bench Press: This felt tough, didn't fly on film either.
160x4
172.5
142.5x6(2)
Cable Row - 125x8(4)
Last edited:
- Joined
- Oct 10, 2005
- Messages
- 5,672
- Reaction score
- 4,452
Accepted an invite to be a reserve for Open Equipped World's, might add in some equipped singles on Saturdays or Tue or Thu in the next few weeks, just in case.
08/30 - Sat
Squat: Pause
137.5x4
147.5x4
170, 190
140x4
Deadlift: Full reset in between reps, more like a cluster.
155x5
165x5
Later at night
Bench Press:
142.5x3
150x3
157.5x3
170
09/01 - Mon
Was at home and short on time so didn't get to most of the accessory work, also lazy.
NG Bench (Pinky):
112.x8
120x8
127.5x8
Deadlift: Straps
157.5x5(2)
Cable Row - 125x12(3)
- Roll Out - 12(3)
08/30 - Sat
Squat: Pause
137.5x4
147.5x4
170, 190
140x4
Deadlift: Full reset in between reps, more like a cluster.
155x5
165x5
Later at night
Bench Press:
142.5x3
150x3
157.5x3
170
09/01 - Mon
Was at home and short on time so didn't get to most of the accessory work, also lazy.
NG Bench (Pinky):
112.x8
120x8
127.5x8
Deadlift: Straps
157.5x5(2)
Cable Row - 125x12(3)
- Roll Out - 12(3)
