Goals & Gains Nu'Keese vs. A Lawyer

[ASUThermo]

Squat: Knee sleeves. Inzer belt on 350 and 375. 5th rep of each set was tough.

135x5(2)
225x3
315x2
350
375x5(5)

Bench Press: Inzer belt on last set. All reps with 240 were slow down and paused for 3.

135x10
185x3
225x3
got cold
185x3
225x2
240x2(5)

Decline Situp - 25x12(5)

 

[CRZA]

Nice squats man

 

[ASUThermo]

Nice squats man

Thanks man, they have been shit lately though.

Snatch: Wrist wraps.

Power Snatch + OHS
115x1+3(4)
Snatch
155(3)
175(2)
195(2)
205(2)
210(2)

Power Clean: Knee sleeves on last set, 5 Rep PR, belt on 235 and heavier.

210x2
235x2
250
260x5 PR

Push Press: BTN, belt.

135x5
225x5
250x3
285x2

Press:

185
160x5
165x3
135x3

Russian Twist - 25lb. Platex10 each side (5)

45 minutes of basketball

 

[ASUThermo]

Front Squat: Inzer belt on 315 and heavier, knee sleeves.

135x5
225x3
275x3
315x3
335x3
355x3 PR
365x2
335x4 PR
315(5) - 3 second pause at bottom

OHS: WW

135x3
185x3
205x3(3)

Close Grip Pulldown - 120x8, 140x8, 160x5, 180x5, 200x5

 

[ASUThermo]

Bench Press: Wrist wraps on 225, inzer belt on 255 and 260. Last two reps on first 3 sets were 2 second pauses.

135x8(2)
225x3
255x6(3)
260x6(2)

Squat: Inzer belt on 355. Down slow up fast.

225x2(2)
315x2
355x2(5)

Skull Crushers - 70x8(3)
Shins to bar - 5(5)

 

[ASUThermo]

Deadlift: Wrestling shoes on 405 and heavier, belt after 405. 575 all time PR.

DOH
135x8
225x5
315x3
405
Mixed Grip
475, 525, 550, 575 PR
405(6)

Decline Situp - 40lb. db at neck 10(3)
Alternate DB Curl - 40x8(2)
Back Extension - 8(3)
Ab Wheel - 10(3)

 

[LegioTitan]

Congrats on the 575 man

 

[ASUThermo]

Congrats on the 575 man

Thanks man, at this rate I'll hit 600 by the time I'm 50.

Squat: Knee sleeves and Inzer belt on 405 and on.

135x5(2)
225x3
315x2
375, 405, 430, 455
365x2(6) 60 seconds between sets

Rack Pull (set at knee) - 135x3, 315x2, 405x2, 495x2, 585x2
DB Lunge - 50x8, 40x8
Situps - 10(6)
Leg Raises - 12(2)

 

[ASUThermo]

Bench Press: Inzer belt and wrist wraps on 255 and heavier. Tied PR with 335, and I think I hit a 3 rep PR with 315.

135x6(2)
225x3(3)
255x2
275, 295, 315, 335 PR
315x3

Decline Bench Press - 225x10(4)
Power Clean - 205x2(5)
Front Squat - 135x3, 225, 275, 315
Push Press (BTN) - 225x5(2)
Lat Pulldown - 100x8, 120x8(3)
Leg Raises - 10(3)

 

[CRZA]

600 deadlift would be damn impressive for a 50 year old, though
Congrats on bench and deadlift PR

 

[ASUThermo]

600 deadlift would be damn impressive for a 50 year old, though
Congrats on bench and deadlift PR

Thanks man, I guess that would be pretty bad ass lol.

Deadlift: Belt on 495 and heavier. 585 PR, 500x5 PR

135x8
225x5
315x2
405x2
495x2
545, 585 PR
500x5 PR

No belt
Squat - 225x8(3)
RDL - 225x8(3) blue band on set 2&3
Decline Situp - 12, 35x12, 50x10(4)
Side Bend - 75x8(2)
Leg Raises - 12x3

Deadlift - 585

 

[ASUThermo]

Snatch: Wrist wraps

95(5)
155(5)

Bench Press: Heels down, no belt. All reps paused for a 2 count.

135x8
225x3
245x2
275, 295, 315

Close Grip Bench Press - 225x8, 185x10(4)
Push Press - 205x10(3)
BOR - 175x8(2), 155x10(2)
DB Curl - 35x12, 10, 8

 

[ASUThermo]

Squat: Knee sleeves. Inzer belt on 385 and heavier.

135x5(2)
225x3
315x2
385, 420, 445, 465
405x2(3)
385x2(3)
315x2(2) paused

Clean: Wrist wraps, belt on 255.

Power Clean
155x3(2)
205x2(2)
225, 255, 275
Clean
285
295(2)

DB Lunge - 25x10each leg(4)
Leg Raises - 20
Hamstring Curl - 20 reps of 50 or 40, I forget

 

[ASUThermo]

Hang Snatch: Lifting straps on 205.

115x3
155x2
175, 195, 205, 215, 225x

Bench Press: Wrist wraps. Belt on 255 and heavier. Touch and go after 300.

135x6
225x3(2)
255x2
280, 300, 320, 340 PR
280x7

Front Squat: Belt on 315.

135x3
225x3
275x2
315x2(2)

Fly Machine - 120x10, 140x10, 150x10, 160x10
T-Bar Row (Weight on bar) - 100x10, 125x10(3)
Cable Pressdown - 120x10, 140x10, 150x10, 160x10
Standing Cable Crunch - 100x12, 120x12, 140x12

 

[ASUThermo]

Clean & Jerk: Belt on 2ns set with 245 and on.

135x3(3)
185x2(2)
215
245(3)
275(2)
295

Snatch + OHS - 155x1+3(3)
Leg Raises - 25

 

[ASUThermo]

Deadlift: Belt on 495 and on. I think 525x3 and 455x8 are PR's not sure, def since August '11.

135x3(2)
225x3(2)
315x2
405x2
495
525x3
455x8

Experimenting with accessory lifts:
Thorasic Extension (on T-Bar) - 45x10, 70x10, 90x10
Hanging Leg Riases (on Yolk) - 15, 12
BB Hip Thruster (back on tire) - 155x10(2), 205x8(2)
Decline Situp - 20, 65x8(4)
Lat Pulldown (varried grips/pulled to middle of chest) - 3 sets of 10, not sure of lbs.
Leg Curl (standing single leg) - 40x10(3)

 

[ASUThermo]

Bench Press: Wrist wraps, heels down, 2 count pause on all reps.

135x8
225x3(3)
275, 295, 245, 275, 295, 315
245x3
225+small chainsx3(4)

Various C&J complexes with 155 - about 25-30 reps
Hinged rope climb - 3
DB Military - 55x10(2)
DB Curl - 35x10
DB Hammer Curl - 40x10
DB Row - 55x10 each arm
Basketball for 25 minutes, mixed in various core, bag, and squat movements

 

[ASUThermo]

Squat: Belt on 405 and heavier. No belt on sets with 315.

135x3
225x3
315x3
385, 405, 425
405x5
405x5 - with knee wraps
415, 455 - with knee wraps
315x3(8)
Front Squat
225x5(2)

Bench Press - 185x3, 235x3, 275x3
Military Press - 95x5, 135x5, 175x4+push press

RDL - 175x10, 225x10
Toes to Bar - 6, 5, 4
Back Extension - 10, 8, 20x6
Standing Calf Raise - 180?x10(3)
Seated Calf Raise 2 sets of 10
Hamstring Curl - 40x10 each leg

 

[ASUThermo]

Sumo and low bar done because ankle is very sore, experimenting with alternatives.

Deadlift: Belt on 485 and 545, off for 405w/chains.

135x3(2) 2nd set sumo
225x3(2) 2nd set sumo
315x3(2) 2nd set sumo
405x2
485
545x3 PR?
405+small chains(8) last set on plate

No belt on all sets
SLDL (on plate to floor) - 225x10, 255x10, 275x10, DOH is weak
Low Bar Squat - 135x10, 225x8, 275x8
Cable Crunch - 30x120(2)
Decline Situp - 50x12(2)
Shin to Bar - 8(2)
Back Extension - 8(2)
DB Lunge - 35'sx10 ea.(2)
Standing Calf Machine - 3 sets of 10 with about 2/5, 3/5, and 4/5 of the stack
Hit the bag for about 75 various strikes

 

[ASUThermo]

Jerk: Belt on 245 and heavier.

135x4
225x3
245x2
265x2
285
305(3)

BTN Push Press - 225x5, 245x5, 255x2
Military Press - 135x5, 145x5, 155x5

Bench Press: Used verbal commands.

135(3)
185(3)
225, 250, 275, 295

T-Bar Row - 90x12, 135x10, 180x10, 115x15
DB Curl - 30x10, 35x10, 40x10, 25x15
Hit the bag for 15 minutes
Sit Ups - 20, 15