Goals & Gains Nu'Keese vs. A Lawyer

Deadlift: Belt on 495.

135x8(3)
225x3(2)
315x2(2)
405(3)
495
545x4 PR
455(5), 10s hold at top

Trap Bar Farmers Walk - Bar+180,230,280 x 25(2)
- GHR - 5(3)
 
W/U - UB band, LPD

Bench Press: Felt terrible, shoulder is very bad. Sling shot on 375 long pause.

45x10(3)
135x8(3)
225x3(2)
275x2,1
315, 355
375(3)

DB Bench - 100x10(2)
Hammer Curl - 50x5(2)
 
Squat: Belt on 495, 520 and 555. Wraps on 555.

135x5(3)
225x3(2)
315x2(2)
405, 455, 495
520x3 PR, might have been able to grind out a 4th
555 PR in wraps
365x3(2), no wrist wraps, belt or knee sleeves

Lunges - 95x7(2)
Dec SU - 20(4)
- LPD - 160x10(2)
 
Squat: All beltless.

135x5(4)
225x3(2)
315, 405, 475, 495 PR
405(4), no knee sleeves, paused atg

GHR - 5(2)
Band Curnch - Mediumx10(4), Thickx10(2)
 
Deadlift: Belt on 545.

135x10(3)
225x3(2)
315x2(2)
405(2)
495
545, 545, 595, 605 PR
495(4), 20s hold at top

Pendlay Row - 225x5(4)
Hang Clean Pull - 225x5(4)
Ab Wheel - 10(4), no shoulder pain
-WL Squat - 315x3(3), paused
-Bench Press - 225x3(3), long pause
CGLPD - 170x8(2)
 
W/U - LPD 100x10(3)

Bench Press: All reps paused, 355 and on with lift off and commands.

45x12(4)
135x10(2)
225x3(2)
275x2(2)
295, 315, 335, 355, 375
315(5)

DB Bench Press - 120x7(2)
CGLPD - 210x9(2)
 
Squat: 505 and on without knee sleeves and with belt. 535 was tough, should have more at the meet.

135x5(3)
225x4(2)
315, 405, 455, 505, 535
440(5)

Lunge - 95x5(2)
Band Crunch - Med x10(2)
 
Squat:

135x5(3)
225x3(2)
315, 405, 455
415(3)
Walk Out
500, 535, 555

Bench Press: Competition pause.

135x5(3)
225x3(2)
275(2)
300, 325
315(3)
Sling Shot
355, 375, 390

Deadlift: Held at top.

225x3(3)
315x2
405, 455
505(2), belt on 2nd

Band Crunch - Greenx8(3)
CS Band Row - Green x5(2), slow ecc.
FP - Yx15(2), Bluex15(2), Blackx15(2)
 
Squat: Belt on 415 and 465. No knee sleeves at 365 and on.

135x5(3)
225x3(3)
315x3
365(2)
415(2)
465
365x2(3)

Bench Press: All paused, on commands.

45x12(2)
135x8(2)
225x3(2)
275, 295, 315, 345
315(3)
275x2(2)

Deadlift: Held at top, beltless.

225x5(2)
315x3
365x2
415
465(2)

BLR - 12
 
Did not log these.

12/02

Squat: Hit 2 singles with 415 with no knee sleeves
Bench: Two paused singles at 315
SDL: 275x5(2)
Upper back and core.
Walked .8 miles

12/04

Squat: 275x3(3)
Bench: 275(3)
LPD
Decline Situp
Walked a mile
 
Raw Classic Elite Am (Drug Tested) Open and Submaster 220 Division

Weight: 220.0

Squat: Was busy coaching my brother who lifted in an earlier flight and had a shitty warm-up. Squatted 355x2, and two singles at 425 for my warm-up. Wanted to hit 540, but did not have it in the tank. Not tight, no glute or hamstring involvement, worst squat focus in meet history.

1: 485
2: 520
3: 530 - Competition PR

Bench Press: Shoulders were in decent shape, had a pretty good warm-up.

1: 345
2: 375 - Competition PR
3: x385

Deadlift: Everything felt good, shoulders were ok.

1: 575
2: 610 - PR
3: 620 - PR

8/9
1525 total - PR
421.33 - PR
 
Last edited:
Aleks Sytsevich said:
Are you doing a meet that doesn't allow sleeves in the unequipped category?
Click to expand...

Yes, the RPS Raw lifting is broken down into two categories, Raw Modern which is knee sleeves or knee wraps and Raw Classic with neither.
 
Congrats on the PRs, bru.
Solid numbers.

Its amazing how much the mental game takes over. Warm-ups are so important and if not executed correctly can easily throw you off. People don't get the intricacies of competition. Which is what makes it such a great sport.
 
Aleks Sytsevich said:
Thanks. I thought you were doing USAPL meets. That's a good squat, man.
Click to expand...

I did the past two USAPL NJ State meets. Wanted to do nationals since it was near my corner of the country this year, but I would not have totaled much better than the USAPL meet in August. RPS meets are pretty fun, I like seeing all the hyped up "pro" guys crush big lifts. You don't get to see the 700+ squats and deadlifts very often at local USAPL meets.

Thanks, unfortunately squat was a let down. I hit a heavier squat without sleeves a couple weeks back, I figured that 535 would be my second attempt and I would have looked to tie my PR, with sleeves, on my 3rd attempt. Just couldn't find the groove.

NurseKnuckles said:
Congrats on the PRs, bru.
Solid numbers.

Its amazing how much the mental game takes over. Warm-ups are so important and if not executed correctly can easily throw you off. People don't get the intricacies of competition. Which is what makes it such a great sport.
Click to expand...

Thanks. I was very happy with the deadlift and pretty happy with the bench. I had a very tough time with 605 in this training cycle, mainly with my grip, so 620 was def a bonus.

I think that is the main reason why squats were such a let down, that was the lift I had the most confidence in going into the meet.
 
Congratulations, looks like you had succesful meet, that squat will come around eventually.
 
December 14 - Surgery to repair SLAP tear and clean up damaged cartilage

Week of December 28 - Isometric rehab on shoulder
 
01/04/16

Elliptical - 10 minutes
Arm and upper back mobility/massage 15 minutes
Arm Pulley - 10s x 30, wrist above eye level
Ball Isometrics - 5s x 30 at 30%, for all 5 directions
Scap retraction - 5s x 30 at 30%
Biceps Flexion - 30, 50% grip on towel
Ice and Stim
 
01/05/16

Hip Thruster - 12(3), pause at top
Lunge - 10(3)
BW Squat - 15(3), slow
Back Ext.- 15(2)
Anchored SU - 20(2)

Treadmill - 3.5mph at 12.5 incline, 11 minutes

Ball Isometrics - 5s x 30 at 30%, for all 5 directions
Scap retraction - 5s x 30 at 30%
Biceps Flexion - 30, 50% grip on towel
Ice
 
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