Goals & Gains Nu'Keese vs. A Lawyer

[ASUThermo]

W/U - UB thicker band, bw squats

Bench Press: Belt on work sets, belt needs to be a notch tighter. Bad shoulder/biceps pain in both arms. Supposed to be 345x4, would not have hit 4th. Was aiming for 4 sets of 3 with 325.

135x8(2)
225x5
275x3
315
345x3
325x3,2(3),3

IVR - 8,7,6,5,4,3,2,1
Incline DB - 75x10,8,6
1AKBMP - 12kgx8(3), these will be done with handle down every time
-2AKBURR - 12kgx15(3)
ADBC - 40x5(3)
-Band Crunch - 15(3)

 

[ASUThermo]

W/U - UB band, bw squats

Deadlift: Straps on 600 and on. 600x2 PR. Did not do 4th set with 515 due to shoulder/arm pain.

225x5(2)
315x3(2)
405x2
495
600x2 PR
515x3(3)

[YT]2FLy25exiTc[/YT]

Squat: Beltless, very deep, paused.

225x5
315x3
405x2(5)

BE - 15,12,9
GHSU - 12,10(2)

 

[Flash_Monsta]

Congrats on the recent PR's, buddy. Looking strong.

 

[ASUThermo]

Congrats on the recent PR's, buddy. Looking strong.

Thanks man!

Thursday

W/U - Done at YMCA. Bar row and press x20(2)

Bench Press: All reps paused for a long time.

135x8(2)
225x3(2)
275x3
295x3
315x3
Close Grip Feet Up
225x5(3)

BOR: Strict with pause at chest.

135x5
185x5
205x5(2)
185x5(2)

Cable Row - 130x6,8,10, shoulder hurts bad

Saturday

Press - 45x10(5)
URR - 45x10(5)
Row - 45x10(5)
Lat Raise - 15x10(5)
Lying RD Raise - 10x10(5)
Face Pull - 120x10(3)
- Ab Wheel - 10(3)

Monday

W/U - BE x8, BW squat, UB band, jumps

Squat: 495x4 PR. Did walkouts with "commands", 315(3) on command also.

135x5(3)
225x3(2)
315x2(2)
405, 455
495x4 PR @ 9
475x2
315(3)
Walk Out
595(3)

Deadlift:

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

Bench Press: Pinky on ring, less shoulder pain.

135x5(2)
225x3(4)

Band Crunch - 10(4)
- Step Up - 15
Face Pull - 130x8(2)
- BTN Pulldown - 130x8(2)

 

[ASUThermo]

W/U - UB band, press 45x20

Bench Press: Biceps and shoulder pain in both arms. 370 moved OK.

135x10(2)
225x3
275x2
315, 345, 370
275x3(2)

Flys - 30x10(2)
- Ab Wheel - 15, 12, 9, 6
BTN Press - 95x10(2)

 

[ASUThermo]

Wednesday

W/U- UB band

Squat: All reps paused, beltless.

135x5(3)
225x3
315x3
365x3
405x3

Lunge - 135x5(2)
BE - 10(2)
LPD - 130x8(4)

Thursday

W/U - press, row, urr 45x10, UB band.

Bench: All reps paused. Shoulders hurt on 275.

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

CGBP - 225x5(2)
IVR - 5(3)
RGIVR - 5(3)
Band Tricep - 10(2)
- Bar Curl - 45x10(2)
- Bench LR - 12(2)

 

[ASUThermo]

W/U - UB Band

Bench Press: All reps on commands. Slingshot PR of 390 and 405. Only slight pain in left shoulder, next to no biceps pain in either arm.

45x20
135x10(2)
225x3, 1
275, 315, 335, 355
Sling Shot
375, 390, 405

IVR - 5(2), Rev Grip, 5(2)
Incline Press: 135x5, 185x5(2)
LPD - 150, 170, 190 (x5)
- Ab Wheel - 10(3)

 

[ASUThermo]

W/U - UB band, lunges, bw squat

Squat: 535 felt good enough to make 242.5 +/- 2.5 a good 2nd attempt range. Commands at 455 and on. 565 walkout with long commands.

135x5(3)
225x3,3,2
315x2,1
405(2)
455, 495, 535
W/O
565(2)

Lunge - 135x5(2)
- GM - 135x5(2)
KB SB - Maroon x10(2)
- BE - 8(2)
LPD - 120x5(4)

 

[ASUThermo]

W/U - Lunges, UB band, BW squat

Squat: Hit My opener one last time.

135x8(2)
225x3(2)
315x3
315, 405, 455, 495
W/O
535, 555
WL
315x3(2)

Bench Press: Hit opener one last time.

135x8(2)
225x3, 1
275, 315, 345
U/R
375, 395
CG
225x3(2)

Incline - 135x5, 185x5(2)
LPD - 140, 160, 180, 200 (x5)
Ab Wheel - 8(4)
KBURR - 16kg x10(3)

 

[ASUThermo]

Squat: All reps paused.

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

Bench Press: Decided to hit opener range one more time.

135x8(2)
225x3, 1
275(2)
315, 345
Sling Shot
375, 395
Close Grip
255x3(3)

Incline - 135x5, 185x5(3)
- LPD - 150x5(4)
Ab Wheel - 8(4)
- Decline SU - 8(4)
Rev Grip LPD - 150x5(3)
- Tri Ext - 70x8(2)

 

[ASUThermo]

BW - 104.1
Squat - 240
Bench - 167.5
Deadlift - 272.5
Total - 680
5th Place in 105 category

Weighed in really heavy for some reason, was around 102-103 for the past 2 weeks. Was unaware of a lifter in the earlier flight who also posted 680, he beat me by bodyweight. Bench and Deadlift were weak, squat felt strong but need to work on depth.

Positive: Best competition total, best wilks score, Deadlift PR without straps
Negative: Poor awareness, weight management, poor execution of all lifts

Squat

Attempt 1 - 222.5
[YT]p8q-aNWw2_8[/YT]

Attempt 2 - 240x: Reds from side judges for depth
[YT]-AiPpmYkYc4[/YT]

Attempt 3 - 240
[YT]Z2eEDLjqhV4[/YT]

Bench Press

Attempt 1 - 155
[YT]f_N9Svgm97Y[/YT]

Attempt 2 - 167.5
[YT]dwRVDwvlrfs[/YT]

Attempt 3 - 172.5x: Fail
[YT]cwoUtPqrFDA[/YT]

Deadlift

Attempt 1 - 250
[YT]JhL3OayBVvQ[/YT]

Attempt 2 - 272.5x: 3 reds for insufficient lockout
[YT]kHx1rfJ-FlI[/YT]

Attempt 3 - 272.5
[YT]MUN-GTRVRi4[/YT]

 

[ASUThermo]

August 5

Power Clean - 225x3(3)
Squat - 315x3(3)
Bench - 185x10(3)

August 8

Power Clean - 235x3(3)
Squat - 315x3(4)
Bench - 225x8(3)

August 10

Power Clean - 245x3(3)
Squat - 315x3(5)
Bench - 245x6(3)

Thursday: 08/13/15

Power Clean:

95x3(5)
185x3(2)
235x3
255x3(5)

Squat: Paused

225x5
320x6(3)

Bench Press: Paused

135x8(2)
225x5
260x6(3)

3 Board Press - 295x5(3)
BOR - 135x8(2)
DB Side Bend - 55x10(2)

 

[ASUThermo]

Power Clean:

95x3(3)
185x3
205x3(6)

Bench Press: Competition pause.

95x8
135x8
225x5
245x3(6)

LPD - 120,150,160,170 x8
1AKB Pess - 30x5(3)
Decline SU - 10(2), 30x8

 

[ASUThermo]

Squat: ATG.

135x5(2)
225x3
315x3
405x5
365x5(3)

Rev Lunge - 95x5
- GM - 95x5
- Lunge - 95x5
- GM - 95x5
DB Curl - 35x6(2)
- Rev Crunch - 10(2)

Tennis - 60 minutes

 

[ASUThermo]

Power Clean:

95x3(4)
185x3
235x3

Deadlift: WL shoes.

235x5
325x3
415x3(3)

Bench Press: Various grips and tempo.

135x10,8
225x5(3)

IDB - 50x12(2)
-Band Crunch - Thin x20(2)
BE - 8(2)
-ADBHC - 35x8(2)
Dec SU - 12(3)
- KBSB - 60x10(3)

 

[ASUThermo]

W/U - BB Complex 95x8(3)

Power Clean:

95x5
185x3
235x2(6)

Pendlay Row:

185x3
235x3(6)

Press:

95x6
115x6
135x6

SLDL - 135x8(3)
ADBC - 38x8, 45x8(3)
LPD - 150x2
- Ab Wheel - 10(2)

 

[ASUThermo]

W/U - about 10 minutes of various shoulder movements, leg raises

Bench Press: Long pause on first and last work set.

135x8(2)
225x3(2)
275
295x3(6)

Squat: ATG, open belt on last set, practically felt closed.

135x5(2)
225x3(2)
315x3
365
415x2(2)

Incline DB - 55x12(2)
- Lunge - 45x6(2)
Leg Raise - 10(3)
DB Fly - 30x10(2)
- BTN LPD - 130x10(2)

 

[ASUThermo]

W/U - Bar - PSN, OHS, Press, Squat, SDL, Row for about 8 minutes.

PC + Clean: Hook grip on 2nd set of 225 and 245.

135x2+1(2)
225(2)
245(2)

Deadlift: WL shoes, 45s rest between work sets.

245x5
315x5
405x2
495x2
405x2(8)

SDL - 185x8(3)
- Pendlay Row - 185x8(3)
- Ab Wheel - 8(3)

 

[ASUThermo]

W/U - lunge, BE, DB press, BTN push press, squat

Squat: Belt on work sets.

135x5(2)
225x3(2)
315x3
365, 405
425x3(6)

Bench Press: All reps held for long pause.

135x5(2)
225x3
255x2
275
295x2(6)

Incline Press - 135x12, 155x10, 165x8
Front Squat - 135x5(5)
Bench LR - 12(3)
LPD - 150x8(3)
Cable Tricep - 70x8(3)

 

[ASUThermo]

W/U - bar and 95lbs, row, sdl, press, squat

Power Clean:

95x3(3)
185x2(2)
235x2
245x2(5)

Clean + Push Press: Paused at bottom of clean.

185, 195, 205, 215, 235

Pendlay Row:

185x4
235x4(6)

SHP/SnP/GM - 95x5(3)
BC/RDR - 95x5(2)/5x10(2)
DEC SU/UHLPD - 12(2)/150x8(2)