Goals & Gains Nu'Keese vs. A Lawyer

OHS:

135x3
185x2
225x2
245x2
225x2(2)

Push Press:

135x5
225x5(3)

Squat: Paused last rep on each set.

225x3
315x2
375x5(3)

BOR:

135x5
235x5(3)

Plank - 3x max time
Side Bend - 45x12(2)
Various leg lifts and stretches.
 
Hang Clean: Belt on 265 and on.

155x3(3)
225x2
245
265x3
275x3
245x3(2)

Power Snatch:

155x3
175x3(3)

Clean DL - 385x5
RDL - 265x5(3)
Tire Situp - 10(5)
 
Snatch: 3 of the 4 snatches at 225 were trash.

115x3(3)
155(3)
175, 195, 210
225 - 1,1,x,1,1,1

Clean & Jerk: Belt on 295 and 310.

155x3
175x2
205, 245, 295
310(4)
310x2 PR

Front Squat: Belt on 315 and 365

225x2
315, 365

Pull-Up - 5(5)
Tire Sit Up - 12(5)
DB Curl - 35x(2)
DB Raise - 20x8(2)
 
Warmed up with Press to 135 and Squat to 225.

Push Press: Belt on 275.

135x5
185x3
225, 255
275x3
245x3(2)

Squat: Belt on 415 and on.

245x3
315x2
365, 415
430x3
385x3(4)

Bench Press: All reps paused, long pause on 3rd rep of work sets.

185x3
225x2
255, 275
285x3
255x3(2)

BOR:

135x3
185x2
235
265x3
235x3(2)

Leg raises, knees chest, and crunches for about 10 total minutes
Side Bend - 45x12(3)
Band Pulls/Aparts - about 100 total reps.
Run - .26 miles @ 6.5
 
Clean: Belt on 285 and 300.

155x3(2)
205x2
245, 265, 285
300x3 PR
270x3
270x3 power clean

Power Snatch:

135x3(2)
155
170x3
185x2(3)

Clean Pull: Lifting straps.

345x3

Clean Deadlift: Lifting straps.

225x3
315x2
405
425x3

Hammer Curl - 45x8(2)
Squat Jump - 45x5(3)
Half Moon - 25x5(3) each side
Jack Knife SU - 10(4)
Straight Leg SU (arms over head) - 5,5,5,10

Gripper on the way home, forgot to mention this in the past 5 trips from the gym(s)
1.5x3(10)
 
Push Press:

135x5
225x3
245x3(3)

Squat: Belt on 2nd and 3rd work set.

245x3
315x3
365
385x3(3)

Bench Press: 2 Rep PR.

135x5
225x3
275, 295, 315
325x2 PR

BOR:

135x5
185x3
235x3(3)

Alternated between sets, about 30 seconds rest between
Power Clean + Power Jerk - 135x5(3)
Hang Power Clean + Push Press - 135x5(3)

Side Bend - 45x15(3)
 
Snatch: Lifting straps on 205 and on, no hook grip prior.

115x3(3) muscle, power, snatch
155x3
185x3
205
225x3 PR
205x5 prob a PR
205x3



Snatch Pull:

225x3
245
265x3
235x3(2)

Snatch DL:

275x3
305x3

Tire Situp - 10x12(3)
Box Jump (mid thigh) - 5(4)
Shot around for about 30 minutes
 
Shot around for about 15 minutes to get loose.

Snatch: No hook grip, straps on 215 and up.

135x3(2)
155x2
175(2)
195, 205, 215, 225, 235, 245

Clean & Jerk: Belt on 295 and on.

155x3
205x2
225, 245, 265, 295, 315
325x
320x,x

Front Squat:

135x3
225x2
275x2
325x2(2)

Superset:
Kb Swing - 45x15,12,9,6,3
Jack knife SU - 15,12,9,6,3

Pull-up - 7(4)
Hammer Curl - 45x5(3)
Rear Delt Raise - 20x5(3)
Leg Raise - 8(3)
 
Push Press:

135x5
185x3
225x2
275
285x3
255x3(2)

Squat: Belt on 365 and on, wraps on 445.

255x3
315x2
365, 405
445x3
405x3(2)

Bench Press: All reps paused for a 3 count.

185x5
225x3
275
295x3
265x3(2)

BOR - 185x3(3)
Situp - 25, 20, 15, 10
Side Bend - 45x20(3)
Snatch Balance - 95x3(3)
Band Pull Apart - Redx5(5)
 
Damn good job with the oly lifting lately
 
CRZA said:
Damn good job with the oly lifting lately
Click to expand...

Thanks man!

Snatch: No hook grip, lifting straps on 2nd 210 and on. No back off sets due to cranky shoulder/elbow.

115x3(3)
155x2
180, 190
210(2)
225
230x3 PR

Power Clean:

225x2(3)

Clean Pull: Lifting straps on sets of 3.

240x2
265
275
275x3
245x3(3)

Snatch Deadlift: Lifting straps on 315.

275x3
295x3
315x3

Decline situp - 50

45 minutes of basketball.
 
Last edited:
Snatch: Lifting straps after 215. No hook grip.

115x3(3)
155x3
195, 205, 215
225, 240, 250x, 250 PR (with straps)

Clean: No belt, paused at bottom for 3 count each time.

205x3
245
250(5)

Front Squat: Belt on 365x2 and 385, all other sets also paused.

250x2
295x2
315x2
335x2(2)
365, 385
365x2
315(2)

Situp - 20(3)
Shot around for about an hour

Gripper on drive home. First time I could close 2.0 in a while.
1.5x2(3)
2.0(5)

Snatch - 250
 
Last edited:
Oblivian said:
Nice snatch - looked really smooth and fast.
Click to expand...
IX Micheal XI said:
Indeed, great looking snatch.
Click to expand...
miaou said:
Nice explosion. Congrats.
Click to expand...

Thanks men!

Had to shuffle around exercises, a trainer (at the new gym) was teaching a guy to run in a mirror on the platform.

Push Press: Velt on 275 and on.

135x2(3)
225x2
275
285x2

Squat: Wraps on 455-475, belt on 405 and on.

285x3
315x2
405
455x2
465x2
475x2
315(3) Pause at the bottom for a 10 count

Bench Press:

185x2(3)
225x3
275(2)
315(3)

Power Snatch: Lifting straps on 220.

95x3
145x2(2)
165, 185, 205
220(2)
220x3 PR

BOR - 185x5(2)
Back Extension - 10(3)
Situp - 15(2), 20(2)
Side Bend - 45x15(2), 45x20(2)
 
Snatch looked good. Just push your knees back harder, so you can eliminate pulling the bar around them/the jump forward and you'll be good for way more.
 
Jake Pudenz said:
Snatch looked good. Just push your knees back harder, so you can eliminate pulling the bar around them/the jump forward and you'll be good for way more.
Click to expand...

Thanks for the heads up. We have definitely been working on that, when the weight gets heavy for me it really shows up like it did in that one.

Clean: Hit an ugly PR double. Belt on 295 and 315.

Power Snatch
95 for about 15 total reps

155x2
205x2
245x2
275(2)
295(2)
315x
315x2 PR

Clean Pull: Hook grip, no belt.

315x3
335x3(3)

Clean Deadlift: Saw Shankle do some of these with a 6 count while lowering the bar, did the same. Was supposed to do block pulls but have no blocks at this gym.

335x3(3)

Pullup - 5(2)
Situp - about 50, 10x25 (plate behind head)
 
Thursday

Power Clean & Power Jerk: I think 280 is a PR.

95x3(3)
155x2(3)
205x2
225x2
245, 265, 280 PR

Front Squat: Belt on 365 and heavier.

245x2
295x2
315, 335
365x2
385(2)
365x2

Situp - 10x15(2), 10x10(2)
1.5 Gripper - 5,4,3,2,1

Friday

Snatch:

95(9)
155x2(2)
175x2
195, 215, 225
205(10)

Squat: No belt.

205x3
295x3
335, 365
405(2)

Snatch Push Press, OHS, Good Morning, BOR - 155x5
Situp - 10x15(3), 25
 
Snatch:

115x3(3)
145(2)
155(2)
175, 195, 215
225x3
235x3 PR

Power Clean:

225x3
245x3(5)

Situps - 15,12,9,6,8
Grippers on the way home - 1.5 for about 30 reps each hand, 2.0 for 5 each.
 
Last edited:
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