Goals & Gains Nu'Keese vs. A Lawyer

First WL meet, liked it a lot can't wait to go again, and to recieve more coaching at the training hall. Weighed in much heavier than expected at 93.83. Was looking to go 6/6 with some conservative lifts that have become fairly routine in the gym, could not stick the my second snatch attempt which was annoying because I can get that on days where I feel like shit. Unfortunately Frank Murray in heavy and was in my division, not 85 so that bumped me to 3rd. I did not notice what the number 2 put up I am pretty sure I had atleast 4 or 5 more in me for snatch and 5 or 6 more in me for C&J going into the 3rd attempts respectively, I will post the pdf with once it is published.

Snatch
#1 - 95 (209.44)
#2 - 100x (220.46)
#3 - 102 (224.87)

C&J
#1 - 125 (275.58)
#2 - 130 (286.60)
#3 - 135 (297.62)

Snatch 1 - 95


Snatch 2 - 100x


Snatch 3 - 102


Clean & Jerk 1 - 125


Clean & Jerk 2 - 130


Clean & Jerk 2 - 135
 
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Congrats man, made those look easy
 
I agree. Great job, man. Congrats on a well done first meet!
 
Thanks guys! It was a good time for sure.
 
All of todays lifts are dedicated to the Reverend Doctor.
MLK.gif


Snatch: Knee sleeves.

95x3
135x2
155x2
175, 195
205x1 for 3 sets

Clean & Jerk: Belt on 255 and heavier.

205x2
230, 255, 275, 295

Deadlift: Terrible.

295x3 for 2 sets
345x2
415x2
465x2
505x
365x3

Squat: Belt on 315 and heavier.

225x5
275x3
315x3
365x3
405x2

We have this strange levered squat thing at the gym (the photo below is almost the exact same thing) that a few retards load up with plates and dumbells and do quarter reps for sets of 3 or 4, so I said why not. It was easy enough to load on 14 plates and two 125lb. dumbells and do reps, pretty silly and useless. We think with the right tools we can take that and a few other useless machines and make a jammer press...

91796_ORIG-HS_Squat.jpg
 
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Great work at the competition. Lifts look easy.
 
FDU - From now on weights are in kilos for FDU

Power Snatch:

40x3
50x3
60x3
70x2 for 2 sets
80x2 for 3 sets
90x2, second one was flakey

Clean: Belt on 110.

70x3
90x2
100x2
110x2 for 3 sets

Squat: Belt on work sets.

70x5
110x3
140x3
160x3 for 5 sets

Dungeon - From now on all lifts here will be in lbs.

Bench Press: Felt terrible here, gotta build this back up.

135x5
185x5
225x5 for 3 sets
245x3
265x2
225x5 for 2 sets

Strict BOR - 155x5 for 5 sets

In between all sets I worked on a heavy bag, suprised by how good kicks felt.

Post Workout Weight - 205.5lbs.
 
Dungeon

Power Snatch: Lifting straps.

95x5
115x5
135x3
155x1 for 3 sets

Lunges with the bar for about 50 reps per leg.

Box Jumps:

Two large boxes - 3 for 2 sets
Plus blue bumper - 3
Plus blue and big red bumper - 3 for 5 sets
 
Do you follow a set routine ASU?
 
mmajester said:
Do you follow a set routine ASU?
Click to expand...

belphegor13 said:
I've wondered this as well.
Click to expand...

At the moment we are keeping it pretty light in preparation for a meet on Feb. 4th, and just about everything is geared towards weightlifting right now. After that we will be looking at a 4 day a week plan. Not sure if it will focus on building strength, working on technique flaws and weaknesses or what. I will write things out once he tells me what to do.
 
ASUThermo said:
At the moment we are keeping it pretty light in preparation for a meet on Feb. 4th, and just about everything is geared towards weightlifting right now. After that we will be looking at a 4 day a week plan. Not sure if it will focus on building strength, working on technique flaws and weaknesses or what. I will write things out once he tells me what to do.
Click to expand...

O ok, I was mainly just curious because in April my goal is going to change from strictly powerlifting to super total, I know you have a good super total and was curious of the plan you followed, if you followed one at all
 
FDU

Snatch: Worked on exploding with the bar in the right position above the knee, and ducking under the bar quickly.

40x2x2
60x2x2
70x2x3
80x2x3

Squat: Velcro belt on 140 and heavier.

70x5
110x3
140x3
160x3
170x3x2

Dungeon

Hang Clean:

155x3
205x3
235x1
245x1x4

I tried the "Shankle Complex" with 155 for a few sets, seems pretty cool.

BOR - 155x8x3
 
mmajester said:
O ok, I was mainly just curious because in April my goal is going to change from strictly powerlifting to super total, I know you have a good super total and was curious of the plan you followed, if you followed one at all
Click to expand...

Oh, yeah for that I was doing a few different things, mainly going by how I felt each day and went for a new PR of some sort in something new each day. If you look on the first page of the log that is what I kind of used to determine what I had to beat each time, whether it was a 3 rep max of volume or 1 rep max in something. I think the days were something like this, with the weekday Weightlifting stuff varying from hang to power...

Monday:
Max Effort Jerk/Pushpress
Light Snatch
Light Clean
Light OHS

Tuesday:
Max Effort Squat
Light Snatch
Light Clean & Jerk
Row or back exercise

Wednesday:
Max Effort Bench Press
Medium Snatch
Medium Clean

Thursday:
Max Effort Front Squat
Light Snatch
Light Clean
Push Press

Saturday:
Max Snatch
Max Clean & Jerk
Max Effort Deadlift
 
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