Goals & Gains Nu'Keese vs. A Lawyer

Attempted some light power snatches with the bar and 95, shoulder is not ready for that action. Push press with no pain up to 135, will build on that.

Power Clean: DOH

95x2(4)
135x3(2)
155x3
175x3
205x3
225x3

DB Row - 65x10(3)
DB Raise - 15x10(3)
DB Curl - 45x8(3)
Band work with thick red band, shoulders/back
Situp - 20(4)
 
Squat: Band work, and lunges for warm-up. Belt on 365 and 405.

45x8(2)
135x5(2)
225x4
315x3
365x2
405x5(5)

Bench Press: Slow on the way down, explosive up, long pause.

185x3(2)
235x3(6)

Deadlift: Off of thin riser. Last set was tough, beltless with straps.

225x6
325x3
365x6(4)

Press - 45x8, 55x8(4)
JKSU - 10(4)
Band work with thin band.
 
Clean + Push Press: Heaviest clean and overhead since shoulder injury in Jan.

135x1+1(4)
185x1+1
205x1+1
225x1+1
245, 265, 275, 285

Deadlift: All reps hook grip, except for 2nd 505. Used WL belt.

275x3(2)
315x3(2)
405x2
455
505(2)
455(5)

Bench Press: Paused about half of the reps.

135x5(2)
185x5
235x8(4)

Squat: Used Front squat during warm-up sets. No belt or knee sleeves.

135x5(2)
135x5(2) FS
185x3 FS
225x3
225x3 FS
315x3
335x3(6)

Press - 45x8, 65x8(4)
Lat Pulldown - 100x12, 120x10
- Ab Wheel - 10(2)
 
Power Clean: Tried to catch these as tall as possible, felt fast and strong.

95x3(3)
135x3(3)
185x3(2)
225x3(2)

Bench Press: All final reps of sets competition pause. 375 PR.

135x8(2)
225x4
275x3
315, 335, 355, 375 PR
285x5(5)

Dip - 10(3)
BOR - 135x5, 185x8(3)
Hammer Curl - 40x8(3)
Press - 75x8(5)
Sit-up - 22(4)
 
Squat: 455x5 beltless PR. 415x10 PR. Belt only on sets with 415.

45x10
135x8(2)
225x5
315x3
405
455x5 PR (beltless)
415x10 PR
415x5(2)

Deadlift From Knee: Beltless, straps. Level 3.

135x5
315x3
405x3
425x3
445x3

Rev Crunch - 25(4)
 
Clean: DOH.

95x5(4)
135x2(2)
185x2
205x2
225x2
245x2

Squat: WL style, beltless.

135x5
225x5
275x3
315x2
335x8(4)

Bench Press: Wanted to do close grip, but would have most likely failed at some point.

135x5
225x3
240x8(4)

DB Row - 70x9(2)
DB Curl - 25x8(3), held at top
Band Crunch - about 100
 
Deadlift: Did first half of sets conventional and 2nd half sumo. On final 3 work sets went C,S,C. Lifting straps on 435 sets. Belt worn about 2 inches higher, felt good.

135x5+5(3)
225x3+3(2)
315x3+3
405x2+2
455x1+1
470x5+5
435x5(3)

Bench Press: Went heavier than programmed. All reps competition pause. 315 moved very quickly until the last set. Elbow pain on bench and curls.

135x8
185x5
225x3
255x3
315x3(4)

Squat: WL style, beltless with Rebands.

135x5
225x3
315x3
365x3(4)
315x3(2)

GM - 135x5+5(4), alternated squat stance and conventional DL stance
Cable PD - 60x12(2), held on bottom
DB Curl - 30x7(3), pause at top
Ab Wheel - 12(2), shoulder felt strong and pain free, will add more
Pull Ups - 5(5), one set at each grip
 
Power Clean: DOH.

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

Bench Press: 340x4 PR, was shooting for 5, but did not have a spot and was not 100% sure about being able to hit it. Had to split last set of 5 into a 3 and 2.

135x8(2)
225x5
275x3
315(2)
340x4 PR
295x5(3)
295x3, 2

BOR:

135x5
185x5
205x5
215x5(2)

Dips - 10(3)
- Hammer Curl - 40x8(3)
Press + Snatch PP - 95x5+5(3)
Ab Wheel - 10(3)
 
Squat: SBD's, belt on 460 and on.

135x5(5)
225x5
315x3
405, 435, 460
475x5 PR
425x5(4)

Rack DL: #3, about 4 inches below bottom of kneecap. Straps on 405 and 425.

225x3
315x3(2)
405x3
425x3

Rev Crunch - 20, 16, 12
Standing Band Crunch - Thinner Med Black Band x20(2)
 
Bench Press: Work rehbands on my elbows, helped alleviate the soreness. All reps paused.

45x about 50
135x8(2)
225x5
245x8(4)

DB Row - 75x8(4)
EZ Bar Curl - Bar+50x8(4)
Press - 95x6(3)
Band work for about 10-15 minutes for just about every movement I could think of
 
Squat: Belt on 345 sets.

45x about 20
135x8(2)
225x5
315x3
365
345x8(4)

SLD - 135x6, 225x6, 315x3(4), DOH
JKSU - 20,16,12
Band Crunch - S-M Black - 12(2), held on bottom
Shrugs - 225x8(4)
 
Sumo + Conv. Deadlift: Beltless.

135x5+5
225x3+3(2)
315x2+2
365x1+1
415x1+1
455x1+1(3)
455x2+2(3)
455x1+2
405x2+2

Bench Press:

135x10
185x3
235x3(6)

Situp - 10(5)
 
Monday 04/06

Bench Press:

135x8
225x3(2)
275x2
315x3
295x3(5)

Press - 95x8(2)
Row - 95x8(2), 185x8(2)
DB Bench - 75x8(2)
Bar Curl - 45x8, 65x8, 75x8
Band Bi/Tri - 12(2) each
Crunches - 40

Tuesday 04/07

Squat: I forget when I put the belt on. SBD knee sleeves.

135x5(2)
225x3(2)
315x2(2)
405x2
415x3
460x3
415x3(4)

Deadlift: DOH, WL shoes.

135x6
225x6
315x3(6)

Lunge - 95x8(2)
SU - 15, 12, 9
- Rev SU - 12(3)

Thursday 04/09

Squat: Belt on 405.

135x8(2)
225x5, 3
315x3(2)
405x4(3)
315x4(3) WL

Deadlift: DOH, WL shoes.

225x6
315x3(4)

Bench Press: Competition pause for all reps.

45x12(2)
135x8, 5
225x3
275x2, 1
315x3(2)
285x3(3)

DB Press - 45x8(2)
Chin PD - 145x8(2)
DBC - 30x12(2)
- Press Down - 50x12(2)

Saturday 04/11

Bench Press: Competition pause.

135x5(2)
185x5
235x9(2)

Squat: No belt, PL style.

135x8(2)
225x5
315x9(2)

Deadlift: DOH, WL shoes.

135x8
225x3
315x5(2)
315x4(2)
315x3(2)
315x2(2)

SDL - 225x8(2)
SU - 12(2)
Back Ext. - 12(2)
 
Bench Press: 350x4 PR touch and go. All other reps done for competition pause.

45x8(2)
135x8
225x5
275x3(2)
315x3
335x3
350x4 PR
315x3(3)

BOR - 135x8, 185x8, 235x8(2)
Press - 95x8(3)
DB Bench - 75x8(3)
Tri Band - 12(3)
Bi Band - 15(3)
 
Squat: 480x3 PR. Belt on 455 and on. Would like to take heavy set deeper next week. 435x3(5) were much deeper.

135x5
225x5
315x3
365x2
405, 455
480x3 PR
435x3(5)

Deadlift: DOH, WL shoes.

225x4
315x4(6)

Lunge - 95x8(3)
SU - 20(2)
Band Crunch - 20(2)
 
Bench Press: All reps competition pause.

135x5(2)
225x3
275x6(3)

Push Press: Trying to ease back into overhead stuff.

45x15
95x5
135x3
185x3
135x3(2)

DB Press - 45x8(3)
Pull Down - ~60x20(2)
ADBC - 30x12(3)
Situp - 10(4)
 
Squat: No belt, ATG. Warm-up included a set of 12 back extensions, lunges and upper body band work.

45x5(2)
135x5(2)
225x4(2)
315x3
365x6(3)

Front Squat: Replacing "medium" squat day with Front Squat, wanted to see how these felt. No belt.

135x3(2)
225x3
275x3 @~8

GM - 135x6, 185x6(3)
SU - 15, 12, 9
- LR - 15, 12, 9
 
Deadlift: Mixed grip.

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

BE - 12, 10x20, 8x30
Ab Wheel - 10
Lat Pulldown - 120x20
 
Bench Press: Max day. 380 PR, sort of paused, 365x2 PR T&G. 315 sets were held for a long pause.

135x8(2)
225x5
275x3
300, 325, 355
380 PR
365x2 PR
315x3(3)

BOR: Need to start taking these more seriously.

135x8
185x5(2)
235x5(5)
185x8

Bar Curl - 45x8, 95x5(5)
Ab Wheel - 10(4)
 
Last edited:
W/U - BW lunges, upper body band work, jumps off of bench, foam rolling

Squat: Tried to approach a max attempt like it was a meet, opener level weight, 2nd and 3rd attempt. 545 PR.

45x8(2)
135x8(2)
225x5(2)
315x2(2)
405, 455
495, 530 PR, 545 PR
455x3

Back Extension - 15(2), 10(2)

495
[YT]mW7so4hAkOg[/YT]

530
[YT]1GMA6SnmL6I[/YT]

545
[YT]p8w8VqzyYUs[/YT]
 
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