Goals & Gains Nu'Keese vs. A Lawyer

[ASUThermo]

10/24 - Thu - Topshelf

SSB Squat:

355x3
415, 440
405x3(3)

Bench Press:

175x4
197.5x2 PR
175x4(3)

 

[ASUThermo]

10/26 - Sat

Squat: Right hip was very cranky (still banged up Monday AM), Only did 1 drop set.

232.5
205x2

Bench Press: Passed on top set/single since I got the PR on Thu, just did the work at 2.5kg heavier.

185x2
185x3(2)

Deadlift: Hip was actually aggravated on this too, so only did 1 drop set.

190, 220, 230, 240, 250
220x2

Pulldowns

 

[ASUThermo]

10/28 - Mon - Office

WS Pulldown - 100x12, 122.5x10, 145x8, 167.5x6, 175, 190(2) x5

Bench: NG is starting to agitate left elbow, might switch last week to comp grip?

315x3
365x4
315x5

BOR - 155x6(3), went light this messed with right hip actually
Did leg curls and back ext. instead of DOH DL, felt good.
Chest Press - 145x6(3)
Karbo Curl - 30, 35, 40 x8
- Lat Raise - 20, 25, 30 x8, solid form too
DB Incline Curl - 35, 40, 35 x8
- Rear Delt - 10x15, 15x10, 12x12, did on incline bench

 

[ASUThermo]

10/29 - Tue

Cable Row - did some lighter reps and held it at the gut.
Leg Raises - 12(2)

Bench Press: 5x5 PR

70x8(2)
120x3
150
170x5, hit the rack 2x then re reacked it and finished the set
170x5x5

Hammer Curl - 40x8(3)

 

[ASUThermo]

Halloween - Thu - Office

WS Pulldown - 70x12, 115x10, 145x8, 175x6,190(3) x5
Leg Raise - 12(3), lower ra starting to feel much better

Bench Press: Elbow wasn't bad with NG.

365x2
405x2
365x2

Rope Curl - 110, 130, 140 x8
- 45 Front Raise - 15, 17.5 x10
DB Incline Curl - 25, 30 x10, set bench one level lower, stretch continues to feel great
- Leg Press Machine - Sets of 8, felt good once I set my feet right

 

[ASUThermo]

11/01 - Fri - Topshelf

Squat: Mostly pain free, didn't want to push it too hard.

125x3(2)
155x3(2)
175

Bench Press:

180x3
187.5x2
180x3(3)

11/02 - Sat

Squat:

up to 217.5
155x3

Deadlift:

120x3(3)
170(2)
200, 230, 240
185x3

 

[ASUThermo]

11/04 - Mon - Office

WG Sup Pulldown - 160x5(3)

Bench Press: NG PR

395x1
420x2, PR
355x4

Chest Press - 145x6(3)
Trap Bar CS Row - 155x5(4)
Hammer Curl - 30, 35, 40 x6
Lat Raise - 20, 25 x8

 

[ASUThermo]

11/05 - Tue - Topshelf

Squat: wore the M blue singlet, tightness seemed to help the hip. I am pretty sure this is the heaviest Raw training squat I have hit in a very long time, definitely the most since Nationals in May.

75x5
125x2
165x2
195, 210, 225, 240

Bench Press: Long pauses on 192.5, should be a comfortable opener at the meet.

75x8(2)
125x5
165x2
185
192.5(3)
175x5

Deadlift: Did something to my right shoulder so stopped there. Not feeling terrible but not great. Should have taken 255 as planned.

175x3
225, 260

 

[ASUThermo]

11/07 - Thu - Topshelf

Bench Press: 202.5 should be a confident 2nd, even with a weight cut.

50x15
110x7
135x3
165, 185, 197.5, 202.5
180x5

Band work for upper back and elbows

SSB - 175x5, 285x3(3), 175x5(2)
BSS x BW for a lot of reps, extra on right side

 

[ASUThermo]

11/09 - Sat

Squat: Not bad, 247.5 should be a solid 2nd attempt for the BW PR. 230, 247.5, 252.5-260 should be the range.

75x3(3)
125x2
150, 175, 195, 215, 232.5, 247.5

Bench Press: Went for 2 at 200 and clipped the rack on the way up on the 2nd. 202.5 will be a good 2nd attempt for the all time meet PR.

50x12
100x6
135x3
165, 187.5
200x1+x
183x5, PR

Deadlift: Will probably open around 250-260 range and go from there, 282.5 would be a meet PR at 105, hoping to take that as a 2nd, but this was an RPE 9.5+.

120x3(3)
160, 195, 220, 250, 270, 282.5

 

[ASUThermo]

Veteran's Day - Office - 110.3

Chest Press - up to 160x5(2)
Sup Grip PD - up to 175x5

Bench: NG PR, right pec was still a little agitated from Tuesdays DL so didn't go for 440.

155x8
265x3
315, 355, 405, 432.5 PR
355x2

CS Trap Row - 155x8(2)
Rear Delt - 10x12, 15x8
- Front Raise - 10x12, 15x10, done on bench
- Incline Curl - 30x8(2)

 

[ASUThermo]

11/12 - Tue - 109.6

Deadlift:

120x3(3)
170, 180, 190
130x3(2)

Squat: Lots of light reps, just squatted the weights Maya did, hip was a little cranky.

50x5(3)
75x3(2)
100x3
125x3
137.5x3
155
137.5x3

Bench Press: Right pec and elbow are meh, not too worried.

75x8
120x3
145x3
75x8

 

[ASUThermo]

11/13 - Wed - Office - 108.1

Pulldown - 5s up to 160
Light Chest Press Machine

Bench: NG, belt on the singles. Pec not bad.

275x2
325(2)
275x2

Cable Curl - Up to 140x8
Cable Tri - 30x8(2)

 

[ASUThermo]

Hit Bench and light SSB and Deadlift on Thursday 11/14

2024 Powerlifting America TopShelf Takeover

-Weight: 105
-Squat: 227.5, 247.5, 255, 10kg PR @ 105
-Bench: 190, 202.5, 207.5x, 20kg PR @ 105
-Deadlift: 245, 267.5, 285, 3.8kg PR @ 105
-Total: 742.5, +50kg @ 105
GL/Age - 91.672/93.506, DOTS - 447.79/456.755

Age multiplier, makes this is my all time best Raw meet.

Squat: After all of the issues with the right leg, squat ended up being OK. Would have been happy with anything over 245. 247.5 felt good enough to take a 3rd. 9 WLs

75x5(2)
125x3
175, 210
227.5, 247.5, 255

Bench Press: Right pec and shoulder were not feeling great, upper left back was a little tight too. Probably should have gone 187.5, 197.5, 205...but wanted to get that 2.5 meet PR out of the way. 207.5 was sort of locked out, but there was up and down and butt lift, glad the refs didn't give me home cooking on that one.

75x8
105x5
125, 145, 160, 175
190, 202.5, 207.5x

Deadlift: Hip was annoying during warmups so I took my opener down from 257.5 to 245. Would have had to hit 300 for an all time non age DOTS PR, didn't feel like potentially missing a lift or hurting the hip more (feels pretty good Monday AM) so just went with a conservative 22.5 and 17.5 jump to land at 285. Only needed 282.5 for a BW PR, but one of the young bucks pulled 282.5 so I had to load the extra 2.5, never in doubt.

145x3(2)
175, 200, 225
245, 267.5, 285

Total won't be high enough to get a potential prime time slot at age nationals so will most likely do Open Nationals in April.

 

[ASUThermo]

12/16 - Mon - Office

Sup Pulldown - up to 175x8. Ring finger off foam now, paused at chest.

NG Bench: Goal on 01/06 will be 395x5 for a PR

315x6
365, long pause
350x5
315x6

Beltless DOH DL - 315x3(3)

Chest Press - 130, 145, 160x8
- CS Trap Row - 155, 205(2) x6
Cable Curl - 120, 130, 140x8
- Triceps Press Down - 80, 90(2) x8
- Lat Raise - 17.5, 20(2) x8
DB Incline Curl - 30, 35(2) x8
- Front Raise - 15x8(2)
- Band PA - Red x12(2)

 

[ASUThermo]

12/17 - Tue

Squat: Rack height 12 with bar rolled to the back of the hooks now, able to get hands a little wider while maintaining back tightness. Minimal discomfort now.

170x4
190x4
172.5x4

Bench Press: Long pauses on last set

150x7
175x3, overshot this, should have loaded 170
150x7(2)

Hammer Curl - 30, 35, 40 x10
- Decline Situp - 8(3)
- Lat Raise - 15x8(3)

12/18 - Wed, Office / Home for Dead

Close Grip Pulldown - 145, 160, 175, 160 x6

Bench Press: NG

335x4(2)

Rope Curl - 80, 90, 100 x12
- OH Tri Cable - 20x12(2)
- Lat Raise - 15x10(2)

Deadlift: Beltless mixed grip for work sets. Did many sets working on sumo with 150.

165x3(4)

 

[ASUThermo]

12/19 - Thu

SSB Squat: Beltless/paused.

117.5x5(5)

Bench Press:

160x5
180x2
160x5

No accessories, cleaned up shithole gym.

 

[ASUThermo]

12/21 - 01/01

Didn't miss any main training over break, some accessories were missed.

Notes: curls and lat raises should be done every training day, 3 sets of decline situps 2-3 times a week, long warmup for squat = better squat session

 

[ASUThermo]

01/02 - Thu

Bench Press:

165x5
185x2
165x5

SSB Squat:

122.5x5
132.5x5
112.5x8
82.5x8(2)

Cable Row - 155x6(3)
Decline SU - 10
BSS - 5(3)
ADBC - 17.5, 25(3), 30(2) x10
Lat Raise - 17.5x10(3)

 

[ASUThermo]

01/4 - Sat

Squat: Was coaching so only worked up to 175

Bench Press:

180x2
195
175x6

Deadlift: Beltless

170x3(10)

DB Curl, Lat Raise