Goals & Gains Nu'Keese vs. A Lawyer

Squat: Hipflexor and top of quad were a little sore so I did not get the 5 singles with 475.

135x5
225x5
315x4
405x3
475x1 for 3 sets
405x5
315x5

Bench Press:

135x5
185x5
205x18
225x1
275x1
295x1
315x1
275x3
275x4

Chin-up:

5 for 2 sets
13
5 for 2 sets

GHR/Situp:

14/14
12/14
10/14
8/14
 
January Conditioning Challenge: BW Bench Press and Chin-ups

205x21 and 13

Bench Press:

225x3
245x3
265x3
285x3

Deadlift: Torn skin in my left hand really hampered my deadlifting.

Clean DL:
135x5
205x3
275x3
345x3
Mixed Grip DL:
415x2
485x1
555x0 failed with about 3 inches to go
505x3 for 3 sets

Incline Press/Barbell Curl: All sets were 5 reps.

135/65
185/85
205/105
225/125
185/145

Decline Situp: Done with kettlebell at neck.

0lbs.x15
20x12
35x9
50x9

GHR: 3 sets to failure, did not count repetitions.

HG 200 for 5x5 on the drive home
 
Deadlift: Used plates instead of bumpers today, seems like the 1/4 inch or so does make a difference. I think I would have gotten 565 if my hands were in the right spot. Once again skin tears are holding me back.

Hook Grip:
135x8
225x5
315x3
405x1
Mixed Grip:
455x1
495x1
545x1
565x0
545x1

Power Snatch to Hang Power Snatch: Inspired by the video from California Strength I decided to do something similar.

95x1+2
135x1+2
145x1+2
155x1+2
165x1+2
170x1+2

Bench Press: Locked out with 340, but butt came off bench.

135x5
185x5
225x3
275x3
305x1
340x0
315x1
275x5
275x4
275x4
275x3
275x3

Overhead Squat: I am going to try to remember to add these in on Mondays. More or less saw where my max was at this point.

95x5
135x5
165x3
185x2
205x1
225x1

Varied Grip Pullups:

About 50-60 reps, did not really keep track.
 
Clean:

135x4
185x3
205x2
225x1
245x1
260x1
275x1

Front Squat: Hit a +15lb. PR with wraps.

135x5
225x3
275x2
315x1
355x1
Belt and Knee Wraps:
385x1 PR

Jerk:

135x5
185x3
225x2
255x2
275x1

Power Clean for 3:00 with 190: 30 Reps
 
CRZA said:
Good work, as always.
Click to expand...

Thanks.

Squats: Knee is sore and back is tight from running on non lifting days, this workout was garbage.

135x5
185x5
225x4
315x3
405x2
405x3
405x4
315x5 for 3 sets, all reps ATG.

Bench Press did not happen because my left elbow and shoulder were killing me from boxing and basketball the day before.

Lat Pulldown:

120x8
140x8
160x8 for 3 sets

Lunges/Barcurl:

135x10/95x5 for 3 sets
 
For the next 10 weeks I am going to go with the Coan Phillipi Deadlift Routine, it got me to 495 I am hoping to have success with it again.

Clean: Knee and elbow hurt could not do very much.

135x3 for 3 sets
155x3
185x3
205x2
225x2
245x1
265x0
275x0

Deadlift: On the 8 sets of 3 reps I used the hook grip on odd numbered sets and mixed on even.

275x3
345x2
415x1
450x2
365x3 for 8 sets

SDL, BOR, Good Morning, Lat Pulldown Circuit:

275x5, 205x5, 135x5, 160x5 for 2 sets
225x8, 185x8, 135x8, 120x8

Hang Power Snatch:

15 reps in 1:00
17 reps in 1:00

Grippers on the way home.
 
That's a beastly OHS #. Have you done those a bunch in the past? I don't remember seeing you OHS before.
 
Oblivian said:
That's a beastly OHS #. Have you done those a bunch in the past? I don't remember seeing you OHS before.
Click to expand...

It might be right around a year or so since the last time I did any heavy overhead squats. I used to do them as a warm up each time I would squat or even front squat, the 225 was the most I have ever done. I think I am going to try to fit these in as much as I can, 275 would be a pretty awesome number to hit.
 
sorry for making you look at that troll in my log

l_aa19e9469a74cfd75207aed47c0f7894.jpg
 
Thanks, that is like Visine.

Bench Press: Felt rusty, but got all my prescribed reps.

135x8
185x5
225x3
255x1
280x1
305x1
270x5 for 3 sets

Squat: Did front squat as a warmup. Belt on 315 for front squat and for work sets 2-6 on backsquat.

Front Squat:
135x5
185x3
225x2
275x2
315x2
Back Squat:
315x3
365x2
405x2 for 6 sets

Hang Power Clean: I did these in rounds

185x21/1:00
185x17/:30
185x16/:30
185x16/:30

Incline DB Press - 80'sx6 for 3 sets
Alternating DB Curls - 40'sx6 for 3 sets
Rollout, Situp, Leg Rais - 6's, 5's, 4's, 3's, 2's
 
Clean: Started out with power snatch, then went into cleans when warmed up.

PS:
BARx5 for 3 sets
135x2 for 3 sets
155x2
Clean:
155x3
185x2
205x2
235x2
255x1
275x1 ties PR

Deadlift:

275x3
375x2
415x1
455x1
480x2
390x3 for 8 sets

SDL, BOR (Dynamic), GM, Lat pulldown:

235x8, 185x8, 135x8, 140x8 for 2 sets

Rollouts/Pushups:
5/15 for 5 sets

Grippers on the way home, a safe driver.
 
Are you doing the coan deadlift routine? Looks like it from your deadlift assistance.
 
CRZA said:
Are you doing the coan deadlift routine? Looks like it from your deadlift assistance.
Click to expand...

Yeah. It more or less got me to 495 about a year ago so I figured I would give it another go, since I have been kind of stagnant lately.
 
Power Clean:

135x3 for 2 sets
155x3
185x2
235x2
245x2
255x1 for 4 sets

Squat: Belt on all sets with 405

Front Squat:
135x3
225x3
315x3
Squat:
365x1
405x3 for 6 sets

Bench Press:

135x6
205x5
255x2
275x2 for 6 sets

Snatch Power Snatch:

Snatch:
135x3
145x3
155x2
165x2
Power Snatch:
175x2
185x2
195x1 for 2 ugly sets
Snatch:
135x3 for 2 sets

Clean:

185x3
235x1
255x1
275x1
285x0 for two tries

Chinup:

3x8
 
Bench Press: Left elbow was pretty sore making today harder than it needed to be. Wrist wraps at 275.

135x8
185x5
205x3
255x2
275x4 for 6 sets

Squat: Started out with over head progressed to front then back.

Overhead:
135x5
160x4
185x3
Front Squat:
225x3
315x1
365x1
Squat:
365x2
405x2 for 6 sets

Power Snatch: One power snatch followed by two hang power snatches until I could not get 3 reps.

135x1+2
155x1+2
170x1+2
185x1+2
195x1+0
135x1+2

Power Clean: Worked up to a heavy double.

185x2
235x2
245x2
255x2
255x1
Hang Power Clean:
205x8
205x5
205x5
 
Power Snatch: Just a light warm-up.

95x3
115x3
135x3 for 3 sets

Deadlift:

205x3
275x3
345x2
415x1
465x1
520x2
420x3 for 6 sets

Back got really tight so I did not do the prescribed SDL, GM, BOR, and Lat pull-down
 
Squat: Warmed up with fronts.

Front Squat
135x5
185x5
225x3
275x2
315x1
365x1
Squat:
365x2
405x4 for 6 sets

Bench Press:

135x6
185x4
225x3
255x2
275x2 for 6 sets

Light Snatch and BOR:

Ab wheel: about 6 sets of 12-15 reps

Grippers on the way home
 
There was a dude at the gym with a sweet Red, White, and Blue Inzer belt deadlifting. Got up to 605 hook grip, maybe I can learn some pointers from him. Looked to be about 245.

Power Clean/Hang Power Clean/Hang Clean:

135x1+1+1 for 3 sets
185x1+1+1
205x1+1+1
235x1+1+1
245x1+1+1
255x1+1+1
235x1+1+1 for 2 sets

Bench Press: This was very difficult, wrist wraps on all work sets.

135x8
185x5
205x4
255x2
275x5 for 6 sets

Front Squat: Instead of the 6 sets of 2 with 405 on Mondays I will just work Front Squats mainly, 405 is within reach and I don't want to let that slip.

135x5 - OHS
225x4
275x2
315x1
350x1 for 3 sets, belt
395x0 - very close, something happend to my wrist on the way down...
350x1 for 2 sets, belt
415x2 - Squat

DB Curl:

40x5
45x5
50x5
55x5

DB OH:

60x6 - each arm, DB Military
75x6 - each arm, DB Push Press
85x5 - each arm, DB Push Press
85x3 - each arm, DB Snatch
95x1 - each arm, DB Snatch
105x1 - each arm, DB Snatch. This might be a PR, I don't think I have ever had the chance to use dumbells over 105 for this.
 
Power Clean: Light, used to warm up for deads

135x3 for 3 sets
185x3
205x3 for 2 sets

Deadlift: Sore all over but didn't struggle with anything, except the skin tearing off my hands.

275x3
345x2
415x2
485x2
540x2
450x3 for 5 sets

Power Clean: Lower back is very sore, decided to just work some more of these. Tried catching it in almost a parallel position each time.

135x3
185x3
205x3
225x3
235x3
245x1 for 4 sets
205x3 for 4 sets

Lat pulldown, bar curl, GHR, situps

Gripper on the way home.
 
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