Goals & Gains Nu'Keese vs. A Lawyer

Squat: Couldn't get 505, but got some good work sets in. Recorded the second attempt.

135x5 for 2 sets
225x4
315x3
405x1 for 2 sets
455x1
Belt:
505x0
505x0
455x2 for 2 sets
435x2 for 2 sets
415x2 for 2 sets

Clean and Jerk: Wrist wraps.

135x3
185x2
225x1
235x1
245x1
255x1

Lat Pull-down:

3x8 of something not very challenging
 
Power Clean: Terrible. No wrist wraps again, no energy.

135x3
155x3
185x2
205x2
225x2
235x2
245x2
255x1 for 3 sets

Deadlift: Even worse than Power Clean, stopped once I reached 485.

Hook Grip:
275x3
345x2
415x1
Mixed Grip:
485x1 for 2 sets

Bench Press: This saved the day. Hit 335 PR two times. Also did 17 with 225 which is pretty good, but not great.

135x5
205x3
255x2
295x1
335x1 PR
335x1 PR
315x1
295x1
225x17

BOR: Went easy.

135x8
205x8 for 2 sets
155x8 for 2 sets

Barbell Rollout for about 50 total reps
Overhead Squat 2x5 with 135
Barbell Lunge 3x5 with 135
 
Last edited:
Almost canned going to the gym, had a splitting headache all day to the point where it hurt to touch my eyes or head, and I was going off of about 9 total hours of sleep in the past two nights. Luckily I toughed it up and went to the gym. Videos will be posted tonight.

Squat: Finally got 500 on video, and felt like I could have done atleast 10 more pounds. 455 for 4 is a PR for 4 reps. Belt on 455 and up.

135x7
225x5
315x4
405x1
455x1
500x1 PR
455x3
455x3
455x4 PR

Bench Press: Failed with 345 twice, I was tired from the squats. 10 total reps with 315 is a definate PR.

135x8
205x5
255x3
295x1
345x0 for 2 tries
315x2
315x1 for 8 sets

Power Clean: Felt rusty at first from the long layoff, and a little weak from the squats but got some very good reps in after the first set of 245.

155x4
185x2
205x2
235x2
245x2 for 5 sets

50, 40, 30 in one non stop set divided into 8's
 
Last edited:
Wasn't feeling too great after 3+ hours of getting my mouth destroyed by the dentist...

Squat: Hit a questionable 515...

135x8
225x5
315x3
405x1
Belt:
455x1
525x0
525x0
515x1 PR
 
Clean: Worked up to a heavy single. No wrist wraps.

135x5 for 2 sets of mixed power cleans/hang cleans
185x3
205x3
235x1
245x1
255x1

Deadlift:

275x3
345x3
415x3
485x2
505x1
455x3 for 2 sets

Bench Press: No wrist wraps.

135x4
185x4
225x4
255x4
275x4

Lat Pulldown/Tricep Press Down:

3x6 160/85

Decline Situp/Glute Ham Raises: New equipment at the gym, very excited to get my posterior chain back into shape...

3x6 40/BW
 
awesome squatting, man.
I think the 515 was paralell atleast. It looked easy also. I def. think you would make it if you want past paralell too. Good work as always.
 
CRZA said:
awesome squatting, man.
I think the 515 was paralell atleast. It looked easy also. I def. think you would make it if you want past paralell too. Good work as always.
Click to expand...

Thanks. I think it was a little closer than I originally gave it credit for. Hopefully I will get one that I am a little more satisfied with in the near future.
 
Push Jerk: Back was shot from deadlift and GHR, didn't get the work in that I wanted to. Belt on second set with 275 and higher.

135x6 for 2 sets
155x5
185x3
225x2
255x1
275x1 for 2 sets
295x1
305x1
315x1
Called it quits here

Front Squat: Set a one rep PR, and I think a total reps with 325 PR aswell. Belt on weights above 275.

205x5
275x2
325x1
375x1 PR
325x3 for 3 sets

Bar Curl/Decline Situp:
Sets of 5, 7, 9, 11 and 12 with 95/5 sets of 20
 
Squat: Hit a PR with 405 for reps.

135x8
225x5
315x3
405x1
Belt:
455x1
475x1
405x9 PR
405x5
405x4
405x6

Bench Press: 315 took about a minute to get up, strange.

135x5
225x5
275x1
315x1

BW Bench Press/Chinup:

210 for 17 reps and 13 chinups

GHR/Rollout/Dip:

3x7/10/10

Box Jump (36"):

5x5
 
Backed off a little today.

Power Clean:

135x5 for 2 sets
185x4
205x3
225x3
235x2

Deadlift: Used hook grip and tried to keep form for a clean.

275x4
345x3
415x3

Jerk:

135x3 for 2 sets
185x3
205x3
225x2
235x2
255x2

BOR:

135x5
185x5
235x5 for 2 sets

Good Morning:

135x5 for 5 sets

Conditioning Circuit:

Bike, Heavy Bag, C2 Rower for 3 minutes each at medium intensity
 
405x9 on Back Squats sounds like death to me.
 
Bench Press: Felt weak the whole way.

135x6
185x5
225x5
255x3
275x3
295x2
315x2
215x17
215x13

Front Squat:

135x5
225x5
315x1
365x0
315x5
315x4
315x5

Various Grip Pullups: Done in a circuit of 5 reps breaking for 2 sets worth of 5. Done 10 times.

3 minutes on Speed Bag, Thai Bag, Heavy Bag

Rollouts, DB Curls, Broom twists

GHR, Situp, Side bends
 
Squat: Got knee wraps recently and I tried them out on the work sets. Still not exactly sure how to go about wrapping my knees, but any pain I was feeling disapeared while using them.

135x5 for 2 sets
225x5
315x4
405x2
Belt:
455x1
475x1
495x0
Knee Wraps:
455x3 for 5 sets

Push Jerk:

135x6
185x3
225x2
255x1
275x1
290x1
Snatch Grip:
205x3 for 2 sets
205x6

Lunges:

135x5 for 5 sets

Decline Situp/Side Bend:

25 reps/65x8
30lb. at neck x 8/90x8 for 3 sets
 
Power Clean:

135x6 for 2 sets
185x3
215x2
235x2
245x1
255x1
255x3 for 2 sets

Deadlift:

Hook Grip:
275x3
345x2
415x2
Mixed Grip:
485x1
505x1
535x1

Bench Press: No wrist wraps.

135x6 for 2 sets
185x4
225x3
225x20, NFL bounce
275x1
295x1
315x1

Pullups:

8 sets of 5 from dead hang

6, 3 minute rounds of various moderate conditioning. Treadmill, Speed Bag, Rower, Heavy Bag...
6, 1 minute rounds of more intense conditioning. Jump Rope for speed, Squat Jumps with medicine ball...
 
Push Jerk: Went for 4 singles with about 90% of my max. Wrist wraps on all sets with 295.

135x5
185x2
225x2
255x2
275x2
295x1 for 4 sets

Front Squat: I am giving myself 5 sets to do 10 reps with about 90% of my max, once that is achieved I will go up 10lbs. or so the following workout.

205x4
255x2
305x1
Belt:
325x1
335x1
335x2 for 3 sets
335x3

Power Clean and Jerk/Dynamic Row: Focused on getting closer to a half squat on the power clean and form on the jerk, because it's awful.

185x1/5
235x1/5 for 4 sets

Several conditioning circuits including treadmill, ab wheel and bag work.
Finished with 20 minutes or so on the heavy bag.
 
Squat: Knee wraps on 3rd set with 465 only. Threw in some extra warmup sets, took a while to break a sweat.

135x6 for 2 sets
225x4
275x3
315x3
365x2
405x2
465x2 for 3 sets
465x1 for 2 sets

Power Snatch: Have not done these in a very long time.

95x5
135x3 for 3 sets
155x2
175x2
185x0
135x4
145x3
155x3
165x3

Bench Press: Shoulder and elbow pain, not very productive.

135x5 for 2 sets
185x4
225x3
275x1 for 2 sets
275x2
275x3

GHR/Decline Situp with 35lb KB at neck: 10, 8, 6, 4, 4
Side Bends 90lb. db/Trunk Rotations 90lb. curl bar: 3x8
 
Tall Clean: Did doubles until I could had to recieve the bar in the power position.

135x4 for 2 sets
185x2
205x2
225x2
245x1 then one power clean

Deadlift: My hands have been failing me. I am getting skin tears in places I didn't think were possible.

Hook Grip/Clean Deadlift
275x2
345x2
415x2
Mixed Grip
485x2
535x2 for 4 sets

Push Jerk/Push Press: Shoulder and elbow are acting up. Wrist wraps and belt on 295 and all sets after.

Push Press
135x4
185x3
225x2
255x2
275x2
Push Jerk
295x2
305x1
275x4
275x3

Dynamic Row/Ab Wheel:

135x5/8
185x5/10
235x5/12 for 4 sets
 
It looks like you are still killing it. Good job!
 
Oblivian said:
It looks like you are still killing it. Good job!
Click to expand...

Thanks, trying to keep the momentum I built towards the end of the Big 4 Competition. A 3x bodyweight DL would be awesome.
 
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