Nu'Keese vs. A Lawyer

04/30 - Tue - Topshelf

Bench Press:

140x3
152.5x3
165x3
175x3
185x2
195, commands
Add 52 Low Cut Super Katana, guys all said that one was the best and that's what I will stick with for Nationals
215, pretty easy touch, moved like a warmup

Called it there, we tried to get the 50 to touch prior and it wasn't happening with anything less than 220+, shoulder got agitated in that shirt. Went to the 52 and got it on pretty easy and it felt great, easy touch on first try with 215.
 
05/04 - Sat - Tune up meet for Nationals

2024 Powerlifting America Super States

-Weight: 113.3
-Squat: 277.5, 297.5, 307.5, 10/2.5 PR
-Bench: 207.5, 217.5, 227.5, 5 PR
-Deadlift: 260, 280, 295
-Total: 830.0, 7.5 PR
GL - 82.077/82.898, DOTS - 486.257, Wilks - 484.238, Age DOTS - 491.12

Everything was pretty easy, minus the last deadlift, probably should have gone for the 292.5 as planned. Lots of room in the tank on squat and bench press. Reclaimed or improved on all my Open State records. Will stick with the shirt, but might go with a different squat and deadlift suit. Will know this week.
 
Last edited:
ASUThermo said:
05/04 - Sat - Tune up meet for Nationals

2024 Powerlifting America Super States

-Weight: 113.3
-Squat: 277.5, 297.5, 307.5, 10/2.5 PR
-Bench: 207.5, 217.5, 227.5, 5 PR
-Deadlift: 260, 280, 295
-Total: 830.0, 7.5 PR
GL - 82.077/82.898, DOTS - 486.257, Wilks - 484.238, Age DOTS - 491.12

Everything was pretty easy, minus the last deadlift, probably should have gone for the 292.5 as planned. Lots of room in the tank on squat and bench press. Reclaimed or improved on all my Open State records. Will stick with the shirt, but might go with a different squat and deadlift suit. Will know this week.
Click to expand...

Congrats on the new records!
 
Week of 05/06-05/11

Light training through the week, went through raw warmups.
05/11 - S - 280, will most likely open there, B - 222.5, 215 will be the opener, D - 260, will open around there
 
2024 Powerlifting America Classic Nationals

-Weight: 113.4
-Squat: 200, 225, 245
-Bench: 177.5, 190, 200, Tied PR lol, first time back at 200 as an M1
-Deadlift: 245, 267.5, 292.5x
-Total: 712.5
GL - 84.93, DOTS - 417.29

Squat: Took bigger jumps in order to save energy for Monday. Initially we planned on taking 5-6 total attempts just to use it as a training day, but my ego got the best of me here. Probably could have gone 215, 237.5, 255 and been fine for the 700 on Monday, an positioned myself to beat Mercer.

Bench Press: Sandbagged in order to PR bench in 2 days, should have loaded the 202.5 for an all time meet PR, wasn't 100% sure 200 would be there since I haven't prioritized raw at all.

Deadlift: Had a wart on my hand that hadn't completely healed so I knew grip would be an issue with anything over 275, and the lack of subtotal bit me in the butt here. Warmups felt good so I decided to push deads, tried to pull into 2nd (Prime time lifter blew us out with his openers later that night) but couldn't get the lock out. Also decided to wear my SBD sleeves because my right knee was tender.

Couldn't get the video clips to work.



2024 Powerlifting America Equipped Nationals

-Weight: 113.3
-Squat: 280, 300, 317.5, +10
-Bench: 212.5, 225, 240, +12.5
-Deadlift: 255, 275, 292.5
-Total: 850.0 +30
GL - 84.05, DOTS - 497.97

Squat: Went perfect, hit the very top end on 2nd and 3rd attempts, finally hitting that 700 mark.

Bench Press: Warmups went well, hit 215 twice in the back just to find the right groove. 225 moved great so the guys convinced me to go up to 240 to match my all time best touch ever.

Deadlift: The hand was still not great, was able to hit the missed 292.5 from 2 days earlier, if the down command took 1 second longer I would have lost the bar.

Targeting 330.5+, 245.5+ and a PR total at 105 which would be NAPF records.

 
Last edited:
06/03 - Mon - Office

Supine NG Pulldown - 145,160,175, 182.5x6 (pinky off foam)

Bench: Neutral Grip. Cannot set up for 1 board or close grip here. Will either add sets here or add Chest Press sets over the next few weeks.

335x3
362.5x3
342.5x5
315x5
messed around here with the pin press and close grip, nothing valuable here.

Pulldown - 175x8(2)

Chest Press - 160x6, 175x6, 190x6, 197.5x6
Cable Curl - 120, 130, 140, 150x8
- Triceps Cable - 40, 50 x8
- Neutral Raise - 10x15, 15x12, 20x10
1 A Rope Curl - 50x8, 10...will improve this setup. Maybe use the indy handles for this.
 
Got a bunch of work in through the week, mostly light stuff.

06/06 - Thu

Bench Press:

155x4(4)

BOR, Lat raise, DB curl, rev crunch.

06/08 - Sat

Squat: Took grip in closer to rings, this actually felt much better on shoulders and elbows.

Up to 210, Raw
Add 46 Super, straps down
225x3
Add soft titanium wraps
245x6, PR
265x5, PR

Bench Press:

Up to 170x4, Raw
Add 52 Super Katana Low
207.5, 215, 227.5

Deadlift:

120x3
150x3
170, 190, 210, 230, 245
210x6

ADBC, Lat Raise, Pulldown, Cable Row
 
06/10 - Mon - Office

Supine Pulldown - up to 182.5x7

Bench Press: Paused NG

335x4
355x4
365x4
335x4

Ran short on time so missed stuff.

Chest Press - up to 205x8
Cable Curl up to 150x8(2)
Cable abs - up a tougher set of 10
Lat Raise - 15x8, 20x8
 
Got in solid SSB/Pulling in during the week.

06/13 - Thu

Bench Press:

160x4(4)
Close Grip
125x6(3)

Accessories

06/15 - Sat

Squat: 46 SC, Titanium wraps. Straps up and new wraps on 292.5.

255x3
275x4, PR RPE 8.5
292.5x2, PR for a double RPE 8

Bench Press:

185
175x3
167.5x3(4)

Deadlift: Out of gas, and wanted to watch the Yankees and Hockey with the people.

210(2)

Accessories
Cable Row - 170x8(2)
 
Solid raw work during the week, in calendar log.

06/22 - Sat

Squat:

270x4, would have liked to have gone for a 5th, but 4th rep felt odd and only had one spotter.
285, 300

Bench Press:

167.5x2(4)

Deadlift: Beltless

152.5x2(5)

Dips
 
06/25 - Tue - Office

Supine Pulldown - 167.5, 182.5, 197.5, 212.5x5, 182.5x10

Bench Press: Long pause on last reps of each set.

345x4
365x4
382.5x2
397.5x2
365x2

Chest Press - 182.5, 212.5, 227.5x8, 227.5x10
- Cable Curl - 130, 140, 150, 160x8, 160x6, 130x12
Cable Crunch - 160x10(3)
- Lat Raise - 15, 20, 25x10, 20x12
1 Arm Cable Curl/1 Arm Triceps - 50x10, 60x8
Band PA - Red x15(3)
 
06/27 - Thu - Top Shelf

Bench Press:

145, 155, 165, 175x3
Add Shirt - 50 LC

225, 237.5, 245.5 to 2 Board
Close Grip
135, 145, 155, 165x3

06/28 - Fri

Worked to 280 Squat
Dead - 220(5)

06/29 - Sat

Bench and Accessories

07/01 - Mon - Office

Bench Press:

345x4
365x3
385, 405, 385(3)x2

Accessories circuit.
 
2024 North American Powerlifting Championships

-Class: M1 Equipped 105
-Weight: 104.6
-Squat: 275, 295x, 300x
-Bench: 222.5, 235, 240x, +22.5 @ 105
-Deadlift: 255, 285, 295, +7.5 @ 105
-Total: 805.0, +12.5 @ 105
1/1, so gold's across, also had best bench, deadlift, total and GL score of any Masters lifter.
GL - 82.42, DOTS - 486.24




Squat - Training issues that began at the end of June surfaced today. Inconsistent Equipped training and a need to introduce a new suit 3 weeks out led to a 1/3 outing. Received great wrap jobs from the Team USA Coaches, will request John's help at Nationals next year if is not too busy with lifters in the back. All 3 squats were locked out, 2nd attempt looked like it could/should have been overturned to a good lift but the jury could not unanimously agree. 3rd Attempt had a very clear up and down motion, happy that I didn't give up and still stood up with it. Topshelf team and other lifters have already assured that we will fix the training issues that I encountered for next years Equipped runs at Nationals and NAPF/World's. Expected to have a struggle here.

Bench Press - Actually happy with the 2/3 performance. Best bench score ever, based on my BW. 240 was very smooth until it came to a complete stop about 1-2 inches from lock out. Happy with the bar path and the level press, just couldn't lock it. Next year if everything goes well, I should be able to load the 245.5 record on my 2nd attempt.

Deadlift - 3/3, decided to just go for the biggest deadlift of the Masters lifters and load 295 once again, this was a very clean lift with plenty of room in the tank. Being able to set my stance narrow again in the suit helped a lot in the last 3 weeks of training.

Notes:
- Will prioritize Equipped over Classic next year if I get the NAPF invite again, Squat, Bench and Total Records will 100% be the goal again, if something crazy happens and my deadlift takes a big jump, we will target that also.
- Regular Stance suit with my wider stance is probably the best combination for squat, along with THP or Titanium Wraps for all lifts but 3rds.
- Can try the 48 Super Katana next year, need to be really patient with the break in.
- Can try Craig's 42 Super Centurion, same as bench
 
Last edited:
08/13 - Tue - Office

Pulldowns to get warm, both grips, chest press

Bench Press:

155x8
205x5
270x3
315
342.5x3(3)

BOR - 155x8(2), 205x8(2)
Chest Press - 130, 145, 160 x12
Sup Pulldown - 152.5x8(3)
Bar Curl - 95x6(3), too heavy
- Lat Raise - 20x8(3)
OH Triceps - blue band - 12(3)
- Hammer Curl - 25x12(3), both arms at same time
 
08/15 - Thu - Office

Pulldown - 130, 145, 160, 175 x8

Squat: Right knee doesn't feel great, but not bad.

282.5x5
310x5
335x5
362.5x5
385x5

RDL - 225, 255, 275, 295 x6, pause at the bottom (beltless and super easy)

Bench Press:

237.5x5
257.5x5
280x5
302.5x5
325x5

Band Pull Aparts - 5 sets of 10

Cable Curl - 120, 130, 140, 150 x8
- 1A Triceps Presdown - 40x8(3)
Rope Curl - 100x12, 90x12(2)
- Rear Delt Fly - 20x10(3)
Front Raise - 20x8, 15x12, 10x15
- More band pull aparts
DB Alt Curl - 25, 30, 35 x8
 
08/17 - Sat

Bench Press:

125x5(5)

Cable Row - 70, 100, 125(3) x8
DB Curl - 25, 30, 35, 40 x8
Modified Dip - 12(4)
Pulldown - 125x8(2)
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,248,282
Messages
56,249,791
Members
175,129
Latest member
NegaGostosa

Share this page

Back
Top