Goals & Gains Nu'Keese vs. A Lawyer

[ASUThermo]

Bench Press: Pause on 3rd rep of each set.

135x5(2)
225x3
265
285x3(6)

Power Snatch:

95x5
145x3
160
175x3(3)
145x3(3)

Dip - 10, 10, 8, 6
KB Row - 10, 8, 6, 4

KB Side Bend - 10(5)

 

[ASUThermo]

Deadlift: Belt on 475.

135x10
225x5(2)
315x3
405x2
455
475x3(2)
Off of 2 plates
425x3(2)

Front Squat: Belt on 315.

135x5
225x3
275x3
295x3
315x3

Decline Situp - 25, 25x15(3)

Leg Raise - 12(3)

 

[ASUThermo]

Power Snatch:

95x5
135x3
155x3(3)

Power Clean:

155x3
185x3
205x3(3)

Close Grip Bench:

135x5
185x5
215x5(5)

Incline Press:

135x5
165x5(5)

Row - 165x5(5)

KB SB - 15(4)
Situp - 15(4)

 

[ASUThermo]

Power Clean:

135x3
185x3
235x3(3)
205x3(3)

Squat: Belt on 395.

135x5
225x5
315x3
365
395x5(2)
345x5(2)

Lunge - 95x5(5)
Situp - 15(5)

Curl - 45x6, 65x6, 75x6, 85x5, 95x5

 

[ASUThermo]

Bench Press: Heels down for first 3 sets with 295.

135x8(2)
225x3
265x2
295x3(4)
275x3(2)
Long Pause
225x3(3)

BOR - 185x5(5)
Dip - 8(5)

Plate Twist - 15,12,9
KB SB - 15,12,9

 

[ASUThermo]

Deadlift: Belt on 495.

135x8
225x5
315x3
405x2
455
495x3(2)
Off 2 Plates
445x3(2)

Power Snatch:

135x3
160x2
185x3(3)
155x3(3)

DB Curl - 50x6(2), 46x6, 30x10

Ab Wheel - 15,12,9,6

 

[ASUThermo]

Power Clean:

155x3(2)
205x3(5)

Push Press:

95x5
115x3(2)
155x3
205x3(3)

Lat Pulldown - 120x12, 140x8(4)

 

[ASUThermo]

Friday

Power Snatch:

95x3
135x3
165x3(5)

Front Squat: Belt on 295 and 315.

135x3
225x3
295x3
315x3(2)

Lunge - 95x6(3)
Situp - 15, 20, 15

Saturday

CG Bench:

135x5(2)
185X5
225X5(5)

Incline Press: Paused on last rep of each set.

135x5
185x5(5)

KB Row - 12,10,8,6,4

DB Curl - 35x10(2)
Situp - 20(2)

 

[ASUThermo]

Power Clean:

135x3(3)
225
245x3(3)
225x3(3)

Squat: Belt on 405.

135x5
225x3
315, 365
405x5(2)
355x5(2)

Lunge - 115x5(3)

Good Morning - 135x5(3)

Situp - 10, 10x10, 20x10, 25x10(2)

 

[ASUThermo]

Bench Press:

135x8
225x5
275
295x3(3)
275x3(3)
255x3(3)

DB Bench - 75x8(2)

BOR - 185x5(3)

KBSB - 20, 16, 12

Ab Wheel - 8(3)

 

[ASUThermo]

Power Snatch:

95x3
145x3
195x3(3)

Deadlift: Beltless.

225x5
315x3
405x3(6)

Curl - 95x5

 

[ASUThermo]

Bench Press:

135x8
185x5
225x3(8)

Incline - 185x5(3)

Lunge - 95x5(5)

Ab Wheel - 10(3)

 

[ASUThermo]

Power Clean:

135x5
185x3
215x2
235x3(2)
245x3
255x3(3)

Squat: Belt on 365.

225x5
315x3
365x5(2)
315x5(2)

Bench Press:

135x8
225x5
275x3(3)
255x3(2)
225x8

BOR - 185x5(5)

SU/Russian Twist - 25x10(3)

 

[ASUThermo]

Bench Press:

135x5(2)
185x3
225x3
255, 275, 295, 305, 315

Squat: Belt on 425

135x3
225x3
315x3
365, 385, 405, 425, 445

Deadlift: Belt on 475 and 495

225x5
315x3
405, 455, 475, 495

Power Clean:

135x3
185x3
225x2
260
275(3)
Pull+Hang Power Clean
245x3+1(5)

Ab Wheel - 10(5), 5(2)

 

[ASUThermo]

Squat: Belt on 365 and up.

135x3
225x3
315x2
365, 405, 440, 465
315x2(3)

Rack Pull: From 3 peg, about 3 inches below knees.

405x3
455x2
495x2(3)

Bench Press: Belt on 300 and up.

185x3
225x3
275, 300, 315, 325

Ab Wheel - 10(3)

 

[ASUThermo]

Squat: Beltless.

135x5
225x3
275, 325, 375
225x2(2)

Bench Press: Paused.

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

Deadlift:

225x3
300x3
325x2
375, 425, 475
Rack Pull
315x3
405x3
455x3
505x3

Ab Wheel - 10(2)
Back Extension - 10(2)

 

[ASUThermo]

Squat: Belt and wraps on 455 and heavier. 505 PR with wraps.

135x5
225x3
315x2
365, 405
455, 485, 505
Walk Out
535x 3 second hold(3)
Paused Squat
405(3)

Bench Press: Belt on 315 and heavier, all competition style.

135x12
225x3
275, 315, 325, 335
Lock Outs
365x 5 second hold(3)
Bench
275(3)

Power Snatch to 205

Power Clean to 255(3)

RDL - 255x3(5)
Ab Wheel - 10(5)

SnDL to knee - 255x3(3)

Lat Pulldown - 140x10(3)

 

[ASUThermo]

Bench Press:

135x8(2)
205x3
255, 295, 315
275(3)

Deadlift: s = sumo

135x5, 135x5 s
225x3, 225x3 s
315x2, 315x2 s
405, 405s
455, 455s
505, 505s
525x, 525s
455, 505, 525
405(3)
455

BOR - 225x5(2)
Pulldown - 180x5(2)
DB Bench - 105x5(2)
Decline Situp - 8, 60x5(2)

 

[ASUThermo]

Squat: Open belt on 405, belt on 455. Second single with 455 was bigger stronger faster.

135x5(3)
225x5
315x3
405(2)
455(2)
230x3(2)

Bench Press: Belt on 275 and on. Second single with 315 was much better than first.

135x8
225x3
275, 295, 315(2)

Deadlift: Belt on 365 and 415.

185x3
225x2
315x2
365, 415

Ab wheel - 10(3)

 

[ASUThermo]

Signed up for the meet a few weeks ago when I learned that 2015 Raw Nationals would be held in Scranton, PA in October. I needed a 1066lb total to qualify for 93kg.
Placed 3rd at 100kg with a 610kg total. Should have finished 4th, the defending champ from last year could not hit his opening deadlift of about 700lbs on 3 tries so did not total.

Squat: Everything was pretty easy. Got 2 red lights on 2nd attempt for racking too early.

200
207.5x
210

Bench Press: Everything was pretty easy.

135
140
145

Deadlift: Hit an easy opener to secure a total, then hit 245 and 255. I think that is the most I have pulled since April of 2013.

225
245
255