Goals & Gains Nu'Keese vs. A Lawyer

[ASUThermo]

10/13 - Test

Bench Press:

45x10(2)
165x5
245x3
285x2
330x2
340x5, PR
Medium Grip
315x5(3)
2 Board w/ 3 count pause
330x3(3)

 

[ASUThermo]

10/14 - Riverwalk

Squat:

135x5(3)
225x5
315x4
405x2
460x2
475x4 @9

Deadlift:

225x3
315x3
405x2
495, 545 @8
495x2(2)

High Row, Curls, Dec SU (weighted), Dragon Flags

 

[ASUThermo]

10/17 - Riverwalk

Bench: Lots of warming up.

45x12(2)
165x8
245x5
285x3
315
335x2(5)
345(2)
To 5lb plate for longer than comp pause
315x5(3)

Cable Row - 3 work sets of 20, used long bar
LPD - 150x8, 7(4), dead hang and pause at bottom
DB Curl, DB Raise

 

[ASUThermo]

10/18 - Test

Squat:

45x10(2)
165x8
245x4
335x3
425
465x2(4)
485x2, misload
480(2)

Deadlift:

315x3
425x2
495
540(5)

RDL - 425x6(3)
Glute Bridge - 1 min (3)

 

[ASUThermo]

10/20 - Test

Bench Press: Good warm up with bands.

45x12(2)
165x8
245x4
285x3
315
330x2
350x5 PR
Medium Grip
320x5(3)
2 Board w/ 3 count pause
335x3(2)
340x3

 

[ASUThermo]

10/22 - Test

Squat:

45x10(2)
165x6
245x4
335x2
425
460x2
485x5 PR

Deadlift:

315x3
425x2
475, 545, 585, 610
565x2(2)

BOR - about 55 reps at 135

 

[TehWeak1]

PR all over the place, meng! Nice going.
That bench is beastly!

 

[ASUThermo]

10/24 - Riverwalk

Bench Press:

45x12(4)
165x6
242x4
285x3
315x2
335x2(5)
To 5lb plate, longer than comp pause
325x4(3)

LPD - 150x6(5), dead hang hold at bottom
DB Bench - 30x15(2)
- ADBC - 30x8(2)
Dec SU - 15,12,10,8(3)
High Row - 70x12(3)

 

[ASUThermo]

10/25 - Test

Squat:

45x8(3)
165x6
245x3
335x3
425
460x2(5)

Deadlift:

315x3
425x2
475
535(5)

SDL - 445x5(3)

 

[ASUThermo]

10/26 - Riverwalk

High Row - 60-120 weight, 20-8 reps over about 6 sets
Dragon Flag - 5(3)
- Band Work
Decline SU - 15(3)
- ADBC - 25x10(3)
LPD - 105x12(2), very slow
1A Cable Row - 60x12(2), each arm
Bike - 6:00

Shoulders and left elbow feel much better today, need to be consistent with these days

 

[ASUThermo]

10/27 - Test

Bench Press: Took a long time to get warm, shoulders arms and chest were sore.

45x12(4)
165x8
245x5
285x2
315
340x2
350(2)
Medium Grip with 2 count pause
325x3(3)
1 Board Press
315x5(3)

 

[ASUThermo]

10/29 - Test

Squat:

45x12(2)
135x8(2)
225x5
315x3
405, 455
475x2
485(2)

Deadlift:

315x3
405x2
495, 545
585(3)
565x2

Back and Core stuff

10/31 - Riverwalk

Bench Press:

45x12(5)
165x8
245x5
285x2
315
335x2(5)
To 5lb Plate
325x4(2)

Back and core work


11/01 - Anytime Fitness

Squat:

135x10(2)
225x5
315x4
405x2
455
470x2(5)

Deadlift:

315x3
405x3
495x2
545
565(3)

Back ext, core and back work

11/04 - Test

Bench Press:

45x12(3)
165x8
245x5
285x3
325, 365
375x2, PR
355x2(3)
Medium Grip with 2ct pause
335x3(3)
2 Board Press
315x5(3)

11/05 - Test

Squat:

45x12(2)
165x5
245x4
335x2
425, 475, 515
530x2 PR
495x2(3)

Deadlift: back was sore, stopped at 545.

315x3
425x2
495, 545

Row machine
Standing crunch, leg raises

 

[ASUThermo]

11/07 - Riverwalk

Bench Press: Lots of warming up before bar.

135x10
225x5
275x4
315x2
340x2(4)
To 5lb plate
325x4(3)

LPD - 135x6(5), paused at chest leaning back
- DB Bench - 35x12(3), slow reps held at bottom for stretch
Planks - 15s(5)
High Row - 70x20

 

[ASUThermo]

11/08 - Riverwalk

Squat: Rack was busy so I had a nice long warmup.

135x10
225x5
315x3
405x2
455
475x2(4)
High Bar
405(3)
FS
225(5)

Dec SU - 12(4)
Back Ext - 12, 10
- Cable Row - 12, 10

 

[ASUThermo]

11/10 - Riverwalk

Bench Press:

45x12(4)
135x10
225x5
275x3
315x2
340x2
350(3)
225x5(3)
Medium Grip
340x2(3)

DB Curl - 30x10(2)
High Row - 70x20

 

[ASUThermo]

11/11/16 - Test

Squat: Commands

45x12(3)
165x5(3)
245x4(2)
335x2(2)
425(2)
505(3)

Deadlift:

315x3
425x2
495
555(2)

11/14/16

Squat:

135x5(2)
225x3
315x2
405, 430, 455

Bench:

95x10(3)
165x5
245x3
285x2
315, 350, 365

Deadlift:

315x2
405x2
455
505(3)

LPD, with lean and pause at chest, a bunch of light reps

 

[ASUThermo]

11/17 - Riverwalk

Bench Press:

45x10(3)
165x3(2)
245x3
275, 295, 315

Squat:

225x3(2)
315x2
365, 385, 405, 425

Deadlift:

315x2
405
455(3)

Some good mornings with just the bar.

 

[ASUThermo]

USAPL 2016 Northeast and Mid-Atlantic Regionals

WC: 120 (Mid-Atlantic)
BW: 107.5
S: 242.5
B: 180.0
D: 275.0
T: 697.5
P: 1st

Squat: Tweaked back again on 2nd to last warmup. Red light for depth (LOL) on my left side, most likely due to stripe on my singlet. Back was toast on 3rd attempt.
1: 225
2: 242.5
3: 247.5 miss

Bench Press: Shoulder felt great. Red Lights for right butt cheek coming off bench.
1: 162.5
2: 175
3: 180

Deadlift: Warm-ups felt heavy, back was tight, went down 5 on opener and went conservative on 2nd and 3rd.
1: 255
2: 275
3: 280 miss

Squat

225


242.5


247.5 - MISS


Bench Press

162.5


175


180


Deadlift

255


275


280 - MISS

 

[ASUThermo]

12/5 - DHoP

Bench Press:

45x8(3)
135x5(2)
225x4
250x3
275x8(3)
275x12
Bench to 2" board
315x5(3)

Chin--up - 5(3)
DB Curl - 25x10(3)
Leg Raise - 12(3), on floor

 

[ASUThermo]

12/06

Squat:

45x8
135x5(2)
225x4
315x4
365x8
405x4
365x6(3)

Deadlift:

225x5
315x2
405x2
455x2(4)

12/08

Bench Press:

45x8(4)
135x5(2)
225x4
275x3
300x5(5)
Bench to 45lb bumper
275x5(3)
Close grip
250x8, 6, 4

DB Military - 15x15(2)
Ez Curl - 45x15(3)
Leg Raise - 15(3)
About 10 total minutes of jump rope