Goals & Gains Nu'Keese vs. A Lawyer

Squat: Will be doing low bar on heavy days to prepare for meet in August. Chuck Taylors. Belt, knee sleeves, and wrist wraps on 365.

135x5(3)
225x5(2)
275x3
315x3
365x5, 4, 5, 4

Power Snatch: WL shoes, straps on 175 and 195.

115x3
135x2
155x2
175x2
195x1+snatch, had to sink past parallel

Snatch Grip RDL - 220x5(3)
Clean Pull - 220x6(2)
Snatch Pull - 220x6(2)
BOR - 220x5(2)
Snatch High Pull - 205x5(2)
Back Extension - 12(3)
Sit Up (on tire) 12(3)
Straight Leg Riase - 8(4)
 
Power Clean + Press/Push Press: Did this to warm up since the bench was occupied for about an hour.

115x3+3 press
135x2+2(3) press
155x2+2(3) press, push press

Bench Press: Wrist wraps.

135x8
225x5
265x5(2)
265x4(2) long pauses on 4th reps

Bar Curl - 45x8, 95x6(3)
Lat Pulldown - 120x12(3)

Power clean + push press + pullup: Kinda sorta like what DK did but not.
155x2+2+2
185x2+2+2
205x1+1+1
155x3+3+3
155x5+5+3
185x10+10+1 BTN

Incline DB Press - 80x10(3)
DB Curl - 45x8(3)
Band Pull Apart - orange x12, 12, 20
Leg Raise - 12(3)
RD Fly - 7x12(4)
Back Extension - 12, 10
Tire Situp - 12(2)
 
CRZA said:
Your doing a PL meet?
Click to expand...

I am sooting for the USAPL in August, it is only 20 minutes from where I live.

Deadlift: Wrestling shoes. Belt on 405.

135x8
225x5
225x5 - sumo
315x3
315x3 - sumo
405, 405 - sumo
405x4, 5, 5, 4

Press: Power cleaned to position, WL shoes. No wrist wraps.

115x5
135x3
155x2
165x5, 5, 4, 4

T-Bar Row - 45x12, 90x10, 135x6, 90x12(4), 70x15
Cable Fly - Not sure what the weight was x12(3)
Ab Wheel - about 50 reps
Lunge - About 100 yards worth
 
Squat: Belt and knee wraps on 365.

135x5(2)
225x3(2)
275x3
315x3
345x3
365x5(5)

Good Morning - 135x6(6)
DB Curl - 55x6(5)
Decline Situp - 20, 30x12(3)
OHS - 135x6(3) - I brought my grip in closer, and paused 6th rep each set for a 5 count
 
Power Clean: Belt, hook grip on 215.

135x5(2) plus push jerk
155x3
175x2
195, 215, 23, 245, 260
275x3 PR
245(2)

Bench Press: Belt.

135x5(2)
185x5
225x3
255x3
275x9 PR
295, 315

Snatch Grip Push Press:

135x5
155x5
185x5
205x5
225x6

DB Incline - 80x8, 90x8, 100x8
Band Pulls - 18(3), 20
Rear Delt Raise - 10x12(2)
40 yard Sprints - 6, walk back each time
 
Deadlift: Back was sore, sumo felt stronger, sumo. Belt on 2nd pair of 2's with 405 and on.

135x5(2)
Sumo, Conventional
225x5, 5
315x4, 4
405x2, 2(4)
405x6 sumo
405 conventional
405 sumo
405 conventional

DB Row - 75x12(4)
Shrug - 225x8(3)
Decline situp/twist - 7 sets of various movements
40 yard sprint - 9
 
Thursday

Power Snatch + OHS:

95x1+3(2)
115x1+3(2)
135x1+3(2)
155x1+3(2)
175, 185(2)

Tire Situps - About 50
Leg Riase - 25
About a half hour of stretching.

Friday

Tall Clean & Press:

115x5+5
135x5+5
155x5+5(5)

BOR - 155x5(7)
Ab Wheel - 12, 10, 8, 6, 4, 2
Hammer Curl - 40x15, 45x10
Prowler Push - 90x10 yds.(6)
 
40yd Sprints - 8

Squat: Belt and knee sleeves on 395. Back is still tender/weak.

135x5
225x5
315x3
365, 395, 420, 445

Power Clean: WL belt on 225.

155x5, 3, 3
205x3
225x10

Snatch Grip RLD - 155x5(6)
Tire Situp - 3 sets of about 10 situps and many rotations/holds/bends
Leg Raise - 10(3)
 
40yd sprint - 8

Bench Press: Belt and wraps on 315 and on. 315x4 touch and go, the rest were paused with heels down.

135x5
225x3
275, 295
315x4 PR
315(4)
315x2
315(2)
225x3(3)
275

T-Bar Row - 90x15, 135x10, 8, 8, 115x10
DB Incline - 80x8, 100x8(2)
Band Pull - Orangex20, 15, 20, 15
DB Push Press - 80x5, 90x3, 100x3
DB Curl - 50x8, 45x8(3)
Ab Wheel - 20
 
Power Clean - up to 265, 205x3

Deadlift: Belt on 415 and on. I am starting to like sumo, expecially since my back still feels weak.

225x5
225x5 sumo
315x3
315x3 sumo
365x3
365x3 sumo
415x2
415x2 sumo
435, 435 sumo
315
315x2, 3, 4
315x 4, 3 ,2 1 sumo
405 sumo

Squat - 135x5, 225x3, 315x3 no belt, low bar
Leg Raise - 15(4)
Tire Situp - 15, 12, 9
 
Power Snatch - 155(7)
Power Clean & Power Jerk - 155x5(3)
Strict BOR - 155x5, 175x5, 195x5(6)
Ring Pull Up - 30
 
50yd sprints - 8 run, 20 jog

Squat: Low bar, belt on 405 and heavier.

135x5(2)
225x3(2)
315x3, 2
405, 455
315x3(6)

Decline Situp - 25x7, 45x7(2), 60x5, 4, 70x4(2)
Power Snatch - 155(3)
Power Clean - 155x5(3)
Bar Curl - 95x5(5), 115x2, 135(2) PR, 95x5
DB Curl 40x8
 
Bench Press: Wrist wraps and belt on 300 and heavier. 300 and on were paused, singles with 275 were on command.

135x5(2)
225x5, 1
275(2)
300, 325
275(3)

Power Clean & Push Press - 225(8), also did 3 C&J here
Incline DB Press - 105x8, 105x6(2)
Strict BOR - 225x5(2), 205x5(3) straps on 225
Band Pull Apart - 20(2), 15
 
Deadlift: Went in hoping to pull at least 515, even if it was a struggle I would have still gone through with the meet, but barely got 415 to lock out. Belt on 415.

Conventional/Narrow Sumo/Wide Sumo
135x3/3/3(4)
225x2/2/2(2)
315x2/2/2
365x1/1/1
415, just sumo wide
315x2/2/2

Squat - 135x5, 225x5, 255x5, 275x5
Decline Situp - 15, 20x20, 30x15, 45x10, 60x8
Leg Raise - 12(3), 5,6,7,8
Dead Hang Pullup - 1-5

Lots of stretching and foam rolling at home
 
60 yard sprint - 10

Squat to Push Press/Front Squat - 225x2+2/2(10)
Bench Press - 135x5, 185x5, 225x5, 275x5, 185x10
BOR - 135x5, 185x5, 235x5(3), 185x10
 
Power Clean + Clean + Jerk: Wrist wraps, knee sleeves. Belt on 245 and 265. Paused catch on clean in the bottom for a 2 count, paused dip on jerk for the same.

155x1+1+1(2)
185x1+1+1(2)
205x1+1+1(2)
225x1+1+1(2)
245x1+1+1(2)
265x1+1+1(2)

Snatch Grip Push Press + OHS:

135x5+2
185x5+1
225x5+1
255x5+1

OHS - 185x10(4), sat in hole for a 3 count on last rep of each set
Clean Pull (DOH) - 225x2, 315x2(8)
Decline Situp - 20, 25x20, 45x15, 60x10, 70x5
Back Extension - 15, 12

Lots of stretching, no back problems or tightness the following morning.
 
Shot around for about 30 minutes to get loose.

Snatch: No hook. Knee sleeves.

115x3
135x3
155x3(10)

DB Curl - 40x8(3)
Box Step Up - 5(3)
10 minutes on the heavy bag
About 90 minutes of core work on the mat/table and stretching and stick rolling.
 
Squat: Knee sleeves the whole time.

45x15
135x10
225x5
275x3
325, 365
320x5(2)
Paused Squat
275x5(2)

Clean: No hook, no belt.

155x3(3)
225(2)
255, 275
Tall Clean, Power Clean, Clean
195x1+1+1(3)

Leg Raise - 25, 20, 15, 10
Side Bend - 60x12, 70x10, 80x8, 50x15
Stretching & ankle stuff for about an hour
 
Bench Press: No WW or belt. Touch and go on all reps.

45x15
135x8
225x4
275x2
315, 335
230x18 I think that is a PR for weight and rep count

Power Snatch: Straps on 185, DOH on the rest.

115x3(3)
155x4(4)
Snatch
165, 175, 185
185 Power Snatch

BOR:

185x5
205x5
225x5
235x5
235x6

Ab Wheel - 21, 18, 15, 12, 12, 6
Band Pull Apart - 21, 18, 15, 12, 12, 6
Stretching for about 30 minutes
 
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