Goals & Gains Nu'Keese vs. A Lawyer

[ASUThermo]

Snatch: Wrist wraps, ankle brace.

95x about 10
115x2
135, 155, 175
195x3
185x3 for 3 sets

Power Clean:

165x3
225x3
210x3 for 2 sets

Rack Jerk:

135x3
185x3
225x3
265x3
255x3 for 2 sets

Clean Pull: Lifting straps, velcro belt.

245x3
255x2
265x2
255x2

Front Squat: Velcro on 330 and after.

135x3
225x3
295x3
315x2
330x2
330x1
315x2
295x3 for 3 sets
295x2

Romanian Pull: Lifting straps, velcro belt.

255x3
305x2 for 3 sets

Rollouts (two separate rollers) - 3x8
Independent Row Machine - 3x8 (45,25,10 on each)

 

[ASUThermo]

Clean: Wrist wraps, velcro belt on 270.

135x3
185x2
215, 235
255x3
270x3
240x3 for 2 sets

Power Snatch: Lifting straps.

135x3
155x2
175
185x3
190x2
185x3
185x2

Snatch Balance: Wrist wraps

95x3
135x3
155x3
160x3

Snatch Pull: Lifting straps.

185x3
205x2
215x2
230x2

Back Squat: Lever belt on 365 and heavier.

225x3
315x2
365
380x3
405x2
425x2
425x1
405x1
365x3 for 4 sets

Bench Press: Wrist wraps.

135x5
225x3
250x3
275x2 for 2 sets
250x3
250x2

Roll Outs (same as Wed.) - 3x10
Lat Pulldown - 120x10, 140x8, 160x6

 

[ASUThermo]

Snatch: Wrist wraps.

95x5
115x5
135x2
155, 175, 195
200x3
212x2
225x0
212x2

Power Clean: Wrist wraps.

205x3
225x3
240x2
255
240x2

Jerk From Rack: Belt on 280 and 295.

135x5
205x3
255
265x3
280x2
295x1 for 2 sets

Clean Pull: Belt and lifting straps.

275x3
290x2
305x2

Front Squat: Belt on 295 and heavier.

135x3
225x3
275
295x3
315x3
325x2 for 3 sets

Good Mornings:

135x3
185x3
210x2 for 3 sets
210x4

Lat Pulldown - 160x8x3
Decline Situp - 15, 12, 9

 

[ASUThermo]

No knee sleeves or belt on any lifts.

Clean: Wrist wraps.

135x8
185x3
205, 225, 245
255x3
270x2
285

Power Snatch: Lifting straps. All reps were very ugly.

135x3
155, 175
180x3
190x2
205
185x2

Snatch Pull: Lifting straps.

210x2
225x2
235x2
255x1 for 2 sets

Snatch Balance: Wrist wraps. Worked to a hard double, still not 100% comfortable doing these.

135x3
185x3
195x2
205x2
215x2
225x2

Bench Press: Wrist wraps.

225x5
245x2
265x3
280x2
295x1 for 2 sets

Rollouts (separate rollers) - 15, 12, 12

 

[ASUThermo]

Clean & Jerk: Wrist wraps, belt on 270 and 285.

95x10 - tall clean to OHP
135x5
185x3
205, 235
255x3
270x2
285x1 for 2 sets
255x2

Hang Snatch: Lifting straps, lifted to a tough double to find out where I am.

135x2
155x2
170x2
185x2
195x2

Snatch Pull: Lifting straps.

205x2
225x2
255x2

Squat: Velcro Belt on 380 and 405, Lever belt on 425. Knee wraps on 425 and final set with 405. Short rest periods.

225x5
315x3
365x1
380x3
405x2
425x2 for 5 sets
405x2

Good Morning:

135x3
185x3
205x3
225x3 for 3 sets

BTN Press: Lifted to a tough double, sad.

135x2
155x2
165x2

Russian Twist (25lb. plate) - 3x12
Snatch Grip Row - 5x5
Side Bends (45lb. plate) - 2x12

 

[CRZA]

Damn, thats alot of work, is that all in on day? Good work man

 

[ASUThermo]

Damn, thats alot of work, is that all in on day? Good work man

Yeah, all in one day. It is pretty tough, I really have to adjust the percentages I work with at the ends of the workout.

 

[ASUThermo]

Jerk: Wrist wraps, velcro belt.

135x5
185x5 for 2 sets
225x3
245x1
265x3
280x2
295x1 for 2 sets

Power Snatch: Lifting straps.

115x3
135x3
155x3
175x1
180x3
190x2
205

Power Clean: Terrible reps.

205x2
225x3
240x2
255x1 for 2 sets

Clean Pull: Lifting straps.

275x2
290x2
305x2
340

Front Squat: Lever belt on 330 and heavier, knee wraps on 350.

135x3
225x3
275x2
315x3
330x3
350x2 for 2 sets
350

Bench Press: Wrist wraps.

135x5
185x5
225x5 for 2 sets
185x5

 

[LegioTitan]

What style of pull are you currently using??

Do you plan on competing any time soon?

 

[ASUThermo]

What style of pull are you currently using??

Do you plan on competing any time soon?

I don't really know much about different styles or anything like that, so I'm not really sure. My feet seem to be placed pretty wide, that's about the only thing I know.

I am looking to enter a meet in my area in January. I just emailed the guy running it with some questions I had regarding eligibility. Hopefully it will work out.

 

[ASUThermo]

Snatch: Had to use straps on 230 and beyond due to a tear.

95x5
115x4
135x3
155x2
175, 185
195x3
205x2
220, 230
205x3
205x2

Power Clean:

205x2
225x3
240x2
255, 265
240x2


Rack Jerk: Wrist wraps, velcro belt on 295 and heavier.

135x3
185x3
235x2
255x1
275x3
295x2
310, 325
295x2

Clean Pull: Lifting Straps, velcro belt.

275x3
290x2
305x2
340, 355

Front Squat: Knee wraps and lever belt on 355.

135x3
225x3
275x1
295x3
315x3
335x2
355x1 for 2 sets
315x3

Good Morning:

185x3
210x3
225x3
240x2
185x3 for 3 sets

Decline Situp - 15, 15, 10, 10

 

[ASUThermo]

Power Snatch + Hang Power Snatch: Lifting straps.

95x5
115x4
135x3
155x1+1 for 6 sets

Snatch Grip Power Clean: Had to improvise due to my hands, lifting straps.

155x3
185x3
205x3 for 2 sets
225x3 for 2 sets

Clean Pull: Lifting straps.

225x5
255x5
275x5
295x5
305x5

Romanian Pull: Lifting straps.

320x5
410x4
460x3
500x3

Clean Shrug - 315x5 for 3 sets
OHS - Worked to a double with 255
Russian Twists - 15, 15, 12, 12
Side Bends - 65x10 for 2 sets

 

[Kinglee]

wow, i'm feeling tired just reading some of this, solid work ASU

 

[ASUThermo]

wow, i'm feeling tired just reading some of this, solid work ASU

Thanks, some of those days were really tough.

 

[ASUThermo]

Snatch to 155
Clean to 225
Jerk to 255x2
Squat to 405
Rack Support to 500x3x 5 seconds
Close Grip Bench - 185x5, 205x5, 225x5

 

[ASUThermo]

High Snatch Pull to Snatch: Saw the Klokov video and got inspired. Lifting straps on 155 and heavier.

95x2+1 for 2 sets
115x2+1 for 2 sets
135x2+1
155x2+1
175x2+1
185x2+1 for 6 sets

High Clean Pull to Power Clean: Lifting straps.

185x2+1
205x2+1
225x2+1
245x2+1

Snatch Deadlift - 245x2 for 5 sets

Clean Deadlift: Lifting straps.

275x2
295x2
325x2
345x2
375x2
Clean Grip Deadlift
405x2
455x2
485x2 for 2 sets

Snatch Pull:

255x3 for 2 sets
205x3 for 2 sets

Rollout - 15, 12, 9, 15

 

[ASUThermo]

Snatch: Lifting straps on 205

95x8
115x6
135x2
155x2
175x2
185x1
205x about 12 singles
185x1 for 7 sets, short breaks

Clean & Jerk: Wrist wraps. Jerks were tough.

205x3
225x2
245, 255, 265, 270
275x1 for 3 sets

Sqaut:

135x10
225x5
315x5 for 3 sets

Strict Row - 185x5 for 3 sets
T-Bar Row - 4 plates x5 for 3 sets

 

[ASUThermo]

Rack Jerk: Velcro Belt on 340 and 350. Wrist wraps.

95x8
165x5
225x3
255x2
285, 300, 315, 330, 340, 350x for 2 attepmts

Jerk: Worked to 310, no belt.

135x5
205x3
225x2
245x2
275, 285, 295, 305, 310 for 2 makes and one miss

Hang Snatch High Pull to Hang Power Snatch: Lifting straps

95x2+1 for 2 sets
135x2+1
155x2+1
175x2+1
185x2+1
195x2+1
205x2+1

Clean Pull: Lifting straps.

205x5 High Pull
225x4
245x4
255x3
275x4
295x3
310x3 for 3 sets

Paused Front Squat: Sat in bottom for a "2 Mississippi" up on the three. Focused on looking up at about 45 degrees. No belt.

225x3
275x3 for 5 sets
325x3 Back Squat

Rollout (paired rollers) - 3x10

Rack Jerk - 340


Missed 350

 

[ASUThermo]

Snatch: Wrist wraps, no knee sleeves.

95x4 for 2 sets
135x2
155, 175
185x1 for 3 sets
195, 205, 210, 215, 220, 225, 225 for 4 consecutive misses

Clean: Wrist wraps, no knee sleeves.

205x3
225, 245
255x1 for 5 sets

Bench Press: Wrist wraps.

45x12
135x10
185x8
225x6
255x3
275x3 all reps paused

Lunges - Worked with 135 and 155 for a bunch of sets
Russian twists - 25 x about 10-20 for 3 sets

 

[Deleted member 130905]

Holy shit that is a sexy jerk.

Beast training in here as usual bro.