Goals & Gains Nu'Keese vs. A Lawyer

[ASUThermo]

Bench Press:

135x8(2)
225x5
275x3
295x2
315x4 =PR
330x2 PR
280x3(2)

Incline Press:

135x7
185x4
205x4

Press (BTN) - 135x4(2)
Bar Curl - 95x5(3)
Pulldown - 110x12, 130x10, 150x8
Decline Situp - 25, 20

 

[ASUThermo]

Power Snatch - 185x2(2)
Power Clean - 245x2(2)

Squat: Belt on 405 and heavier.

225x5
315x3
405
445x5 PR
470
405x2
365x3(2)

Front Squat - 225x3(3)
Lunge - 135x5(3)
-Good Morning - 135x6(3)
GHR - 8(3)
Ab Wheel - 21, 15, 9

 

[Flash_Monsta]

Congrats on the recent PR's. Looking strong.

 

[ASUThermo]

Congrats on the recent PR's. Looking strong.

Thanks man. Things have definitely been clicking lately!

Power Snatch: Lifting straps.

115x about 10 or so
155x3
175x3
185x3

Bench Press: Long pauses.

135x8
225x5
275x2(8)

Decline Press - 225x10(2)
Push Press - 135x5, 155x5(2)
Cable Row - About 100 total reps at various weight
Cable Curl - About 100 total reps at various weight

 

[ASUThermo]

Power Snatch:

95x about 15 total
135x2(2)
155x2
170x2
185x2,3,3,3,3

Power Clean:

185x3
225x3
245x3
260x3
275x2, 1

Deadlift:

315x3
405x3
495, 525, 550, 565
495(2)
405x6(2)

BOR - 135x10(2), 225x6(2), 135x10
GHM Situp - 21, 15, 9
Back Ext - 12(3)

 

[ASUThermo]

Bench Press: Pause on last rep of each set.

135x8(2)
225x5
275
295x4(4)

Inverted Row - 10, 10, 8, 8, 6, 6

Incline Press: Slow eccentric, long pause on last rep of each set.

135x8
185x4
225x4
195x4(2)

Bench Press - 275x2(3)
Ez Curl - 70x8(3)
GHR SU - 12(2)
GHR BE - 10(2)

 

[ASUThermo]

Power Clean:

95x3(3)
185x2
215x2
235x2
255x2
275x3 =PR
255x2

Squat: Belt on 465 and on.

225x5
315x3
405x2
465x3 PR
425x3(3)

Front Squat:

225x4
255x3
275x3

GM - 135x5, 185x5(5)
Anchored SU - 10, 10x10, 20x10(3)
DB SB - 100x8, 10, 10

 

[ASUThermo]

Power Snatch: No hook grip.

115x3(6)
155x2
175x2
190x2(2)
175x2,1,1

Snatch PP - 155x7(3)
Incline DB - 85x10(3)
Lat Pulldow - 160x8(2)
SU - 12,15,18,21

 

[ASUThermo]

Saturday: 09/20

Power Snatch:

135x3(3)
185, 195, 205, 215

Power Clean:

215x3
255, 270, 255

Squat: Beltless.

135x5
255x3
315x2
365, 385, 405

Bench Press:

135x8
225x5
255, 275, 295, 315
335(2)

Inverted Row - 8(6)

Tuesday: 09/23

Squat:

Beltless
135x8(2)
225x4,3
315x3
405
Belt
405, 455
475x2
485x2 PR

Bench Press:

135x10
225x5
275x2
315x2
335x2 PR

Deadlift:

225x3
315x3
405, 495, 525
550x2 PR

Rack Pull - 315x3, 405x3, 495x2
IVR - 5(2), Chainx5(4)
Hammer Curl - 35x8, 40x7, 45x6, 50x5
GHR - 5(3)
GHSU - 15, 12
Ab Wheel - 12, 10, 8, 6

Thursday: 09/25

Squat: Beltless.

Beltless

135x8(2)
225x5
315x2
405
435x2
455
Walkout Only
505, 535, 555

Bench Press:

135x8(2)
225x5
275, 295, 315, 335, 345, 350 PR
275x3

Power Clean - 275(7)
Clean Pull - 275x3(5
RDL - 275x3(3)
Pulldown - 170x10,8,6
Decline Situp - 12,10

Bench Press - 350



Monday: 09/29

Squat:

Beltless
135x8(2)
225x3
315, 365
405x3,4
455x2
Belt
475, 495 PR

Bench Press:

135x8
225x5
275
315x5 PR

Inverted Row - 5(3)
KBSB - 36kgx12(2)
Leg Raise - 12(2)

Squat - 495

 

[MilkManUK]

Wow. Strong work in here.

 

[Flash_Monsta]

Very nice. Bench looked smooth, looks like you have a little more in you! Squat looked awesome, too.

 

[ASUThermo]

Wow. Strong work in here.

Very nice. Bench looked smooth, looks like you have a little more in you! Squat looked awesome, too.

Thanks guys. Both lifts felt tougher than they looked, I was definitely surprised by the videos.

Power Clean:

135x3(2)
185x3, 2
225x2, 1
245, 260, 275
280(5)
Clean Pull
280x3(2)

Deadlift:

325x3
350x3(5)

Pulldown (alternated palm direction) - 150x5,5/180x5,5/200x5,5
Decline Situp - 15, 12

 

[ASUThermo]

Squat: Practiced lifting in knee wraps.

135x8(2)
225x3
315, 365
Wraps
365, 415, 465

Bench Press: All reps paused.

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

Seated DB Curl - 35x10(3)
Ab Wheel - 12, 10

 

[ASUThermo]

Bro Unity Mock Meet

Squat:

135x5(2)
225x5
275x5
315x3
Belt
365, 405
Wraps
455
Att 1: 495
Att 2: 520 PR
Att 3: Skipped

Bench Press:

135x5(2)
185x5
225x5
255x3
285, 315
Att 1: 330
Att 2: 345 PR for paused
Att 3: 355 PR (planned touch and go, did not count towards meet)

Deadlift:

135x8
225x5
315x3
405x2
495
Att 1: 545
Att 2: 585 tied PR
Att 3: 600x did not budge it

1450 Total @ 226.5 BW

DB SB: 100x10, 110x8, 120x6
Back Ext.: 8(2)

 

[ASUThermo]

Bench Press:

135x10
Competition Pause
225x6
275, 315
295x4(3), 3

Inv Row - 10(4)
Incline Press - 135x8, 185x8(2)
Front DB Raise - 20x8(2)
- DB Row - 95x8(2)
DB Curl - 35x8, 30x8

 

[ASUThermo]

Squat:

135x3(2)
225x3
315x2
365
405x4(3), 3

CP, PC, FS - 135, 185, 235, 255(5)
RDL - 255x8(2)
Leg Curl - various x 50
Decline SU - 15, 12

 

[ASUThermo]

Worked to a hard set of 4 in the following OH lifts:

Press - 155x4
Push Press - 205x4
BTN Push Press - 225x4

Bench Press:

135x10
185x5
225x5
255x8

DB Row - 85x10(2)
DB Fly - 40x10(2)
- Hammer Curl (Std) - 40x6(2)
Ab Wheel - 15, 12

 

[ASUThermo]

Saturday: 10/11/14

Power Clean + Clean:

185, 205, 235, 255, 265
275(2)

Front Squat: Trying to figure out a training max.

135x3
225x3
275x3
315x3
340, 365, 385

Deadlift:

225x3
315x3
405x3
455x3
495x2
405x3(3)

Monday: 10/13/14

Bench Press: Long pause on last rep of each set.

135x10
225x6
275x2
305, 325
285x4(4)
285x2

IVR - 6(2), Chain x 5,6,7,6

Incline Press:

135x8
185x5
205x5
225x5
185x5

Front Raise - 20x8,7
- DB Row - 95x7,6,6
DB OHP - 20x8(2)
- DB Curl - 20x8(2)
Ab Wheel - 15,12

 

[ASUThermo]

Squat: Belt on 315 and heavier.

135x5
225x5
315x3
365
405x4,3(4),4

Power Clean:

115x3
155x3
175x3
205x2(3), 5

Decline SU - 20(2)
- DB Lunge - 30x5(5)
Leg Curl - 40 reps
- Leg Extension - 50 reps
Ab Wheel - 10(2)
- Back Ext. - 10(2)

 

[ASUThermo]

Power Snatch: No hook grip.

95x3(3)
145x3
160x3
170x3(2)
145x3

OH:
Press
95x5
135x5
165x5
Push Press
165x5
185x5
BTN Push Press
205x5
225x5

Bench Press:

135x8
225x3(8)

BOR - 135x5, 185x5(3)
- DB Incline - 75x10(2)
DB Curl - 35x5, 30x5
- Hammer Curl - 50x5, 45x5
GH SU - 12, 10, 8