Goals & Gains Nu'Keese vs. A Lawyer

[ASUThermo]

Power Clean:
No Hook
135x5
185x3(2)
235x3(3)
Hook Grip
255
270x2(4)

Deadlift:

270x6
315x6
365x6(4)

Ab Wheel - 18, 15, 12

 

[ASUThermo]

Bench Press:

135x10(2)
225x5
275x3
295x5,4,4,4,3

Inverted Row - 8,8, Chain x 7,7,6,6

Incline Press:

135x5
185x5
225x4,4,3
185x5

DB Row - 85x8(3)
- DB OHP - 30x10(2)
H Curl - 30x8(3)
- Jackknife SU - 15,12

 

[ASUThermo]

Power Clean:

135x3(3)
185x2(2)
205x2
235x2
255x2

Squat:
Beltless
135x5(2)
225x5
315x3
365(2)
415x2
Belt
445
Wraps & Belt
475x5 PR
Belt/High Bar
405x2(5)

Good Morning - 135x5, 185x5(3)
Lunge - 135x5(4)
Side Bend - 90x10(2)
Ab Wheel - 20,13,9

 

[ASUThermo]

OH:
Press
95x5(2)
135x4
155x4
175, 185, 195
Push Press
205x3
225x3

Front Squat:

95x5(2)
135x5
185x5
225x3
275x3

Bench Press: 3 count down, 3 count pause, explosive up

135x5
225x2(4)
272x2(2)

Incline DB - 85x10(2)
- BB BOR - 135x5, 8(2)
DB Curl - 35x8(2)
- V Ups - 15(2)
Hammer Curl - 55x6(3)
- Rev. SU - 15(2)

 

[ASUThermo]

Snatch:

95x3(3)
145x2
165x2
185x2
195x2
205x2
215x2
225x2

Clean & Jerk: Sloppy but easy. No belt.

205(2)
235, 255, 275, 285

Deadlift: Belt on 455 and heavier.

225x3
315x3
405
455x2
475x2
495x2
Standing on plate
315x2(8)

BOR - 135x5(5)
Incline DB Hammer - 35x8, 7, 6
GH SU - 10(3)

 

[ASUThermo]

Bench Press: Belt on 325.

45x10(2)
135x8
225x4
275x3
305x3
325x5 PR

Inverted Row - 8, Chain x 6(5)

Incline Press:

135x5
185x3
225x3
245x3
185x5(3)

DB Row - 85x8(2)
- DB Press - 35x8(2)
DB Curl - 35x8(2)
- Russian Twist, Leg Lift, Crunch - 15,12,9

 

[ASUThermo]

Snatch:

95x2(2)
145x2
185(2)
205(3)

Power Clean:

205x3
235x3
255x3

Squat:

135x5(2)
225x5(2)
315x3
365x2(2)
405
455(3)
365(8)
275x6(2)

GM - 135x5(2)

 

[ASUThermo]

3 Position Snatch: No hook grip.

95(3)
145, 155
165(2)

OH:
Press
95x5
125x5
145x5
BTN Push Press
145x5
225x5
255x5

Front Squat: No belt.

255x3
275x3
295x3

Bench Press: All reps paused for a long 3 count.

135x8
225x3
275x2(4)

Incline DB - 95x8, 6
- Band Pulldown - 15, 12
Seated DB Curl - 25x8(3)
- Band Tricep - 12, 10
Situp/Leg raise - 12, 10

 

[ASUThermo]

Squat: Belt on 405.

135x8
225x3(2)
315x3
405(3)

Bench Press:

135x8
225x3
275
295(3)

Deadlift:

225x3
315x3
405x2
485(3)
No Belt, Off Thinnest Box
405x2(3)

DB Row - 60x10(2)
DB Curl - 30x10(2)

 

[ASUThermo]

Bench Press: Belt on 335.

135x8, 5
225x3(2)
275(2)
315
335x3, 2, 2 PR@335x3
225x10

Incline:

135x5
225x3(2)
135x10

IVR(pause at top) - 3(8)
Bar Curl - 45x10(3)
- Band Tricep - 15, 12, 11
Prowler - 45 Start to "1" x 2 (3)
- Ab Wheel - 8(3)

 

[ASUThermo]

Squat:
No Belt
135x5(2)
225x3
315, 365, 405
435x4 PR
Belt/Wraps
465
485x3 PR
No Belt
315x10

Good Morning:

45x10
95x5
135x5
165x5
185x5

DB SB - 75x15(2)
Ab Wheel - 15(2)

 

[ASUThermo]

Bike - 9:00

Squat: No belt.

135x5(2)
225x3
315, 365, 405, 435

Bench Press: All competition pause.

135x5(3)
225x3
275, 295, 315

Deadlift:

225x3
315x2
Belt
405x2
505, 535
Standing on riser
455x2(5)
365x10

Prowler - To 1 and back w/ 45(4)
Ab Wheel - 8(4)

 

[ASUThermo]

Bench Press:

135x8
225x5
275x2
315
345x3 PR
325(3) competition pause
295x8

Inverted Row - 3, 5(5)
Bar Curl - 45x8. 65x8(3)
- 1 Arm DB Press - 40x8(3)
DB SB - 100x5(3)

Elliptical - 10:00

 

[ASUThermo]

Bike - 7 min

Squat:

135x6(2)
225x4, 3
315, 385, 425
Belt
465
Belt & Wraps
495x4 PR
No Belt or Wraps
405x5 PR

Front Squat:

225x3
275x2
315x2

Deadlift: Hook Grip
Speed
315x3(3)
SDL
315x3(3)
To Knee
315x3(3)

Lunge - 135x5,4,3,3
- GM - 135x5,4,3,3
Ab Wheel - 16, 12, 10(3)

Bike - 10 min

 

[ASUThermo]

Saturday: 11/15/14

Squat:

135x5(2)
235x3
275, 315, 365, 405
Belt
455
Belt & Wraps
505, 525 PR

Deadlift:

135x8
225x3
315x3
405x2
495, 545
565x2 PR
Deficit DL
495
405x5(2)

Ab Wheel - 10(4)

Monday: 11/17/14

Bike - 10 min

Squat - 135x3, 225x3, 315x3

Bench Press:

135x6(2)
225x3
275, 315, 345, 365 PR
315x7 PR

Banded Bar Row - 12(3)
DB Bench - 85x6(3)
- DB Curl - 45x6(3)
DB SB - 100x8,7x6
Bike - 16 min

Bench Press - 365

 

[ASUThermo]

Bike - 10 min

Squat: All beltless.

135x5(2)
225x3(2)
315x3
365x2
405, 445, 475, 485 PR
435x5 PR
365x10 PR

Deadlift:

225x5
275x3
325x3(3)

 

[ASUThermo]

Squat:

135x8
225x4(2)
315x2
365, 415
Belt
455, 505
525(2) PR
455x4 PR

Deadlift: No belt.

225x5
315x2
405x2
455x2
Sumo
225x5(3)

BOR - 225x5(3)
Ab Wheel - 15, 12, 10(2)
Back Ext. - 10(4)
DB Curl - 35x5(4)

Squat - 525

 

[ASUThermo]

Squat: No belt.

135x5
225x3
315, 365

Bench Press: All reps were competition pause.

135x12,8
225x3
275, 305, 335, 355
315x2
185x5(3)

Band work - Triceps and back
DB Curl - 35x6(3)

 

[Oblivian]

Is 525 lbs a PR for you on Squat? You made it look pretty easy. Congrats!

 

[ASUThermo]

Is 525 lbs a PR for you on Squat? You made it look pretty easy. Congrats!

Yes it is! Thanks man!

Squat:

135x8
225x3(2)
Belt
315, 365, 415, 455, 485
Wraps
515

Bench Press:

135x5(2)
225x5
275, 315, 335

Deadlift:

225x3(2)
315x2
405, 455, 505

IVR - 5(3)
Back Ext - 5(3)