Goals & Gains Nu'Keese vs. A Lawyer

Awesome work man.

Really cool to see you putting up great PL and Oly numbers at the same time. Is your oly lifting self taught?
 
toonie said:
Awesome work man.

Really cool to see you putting up great PL and Oly numbers at the same time. Is your oly lifting self taught?
Click to expand...

Thanks, I am trying to keep a balance between both. More or less self taught. In the summer of '09 I lifted at a local college that has a nice training hall and WL team. I didn't take advantage of it the way I could have, I only lifted once or twice a week before training at that time. I was sticking mainly to the power versions of the classic lifts, so I didn't get much feedback while I was there.
 
Squat: Knee wraps*. Lever belt on all sets with 365 and heavier.

OHS
Barx5 for 3 sets
135x5 (narrow grip)
Front Squat
225x5 for 2 sets
Squat
225x4
275x3
315x2
365, 405*, 435*, 460*
415x3
365x3
315x3

Power Snatch: Wrist wraps.

95x2 for 2 sets
115x2
135x2
145x2 for 3 sets

Power Clean & Jerk: Velcro belt on 215 and heavier. Wrist wraps.

155x2
175x2
195x2
215x2, 225x2, 235x2, 245x2, 255x2

Pendlay Row - 255x3 for 3 sets
Clean Pull (lifting straps) - 305x3 for 3 sets
 
Power Snatch:

95x2 for 3 sets
115x2 for 2 sets
135x2, 145x2, 155x2, 165x2, 175x2, 185x2, 195x2, 205x2

Power Clean & Jerk: Velcro belt.

205x2
225x2 for 3 sets

Deadlift: Velcro belt. Lifting straps on the last work set.

Hook Grip
225x5
295x3, 345x3, 365x3
Mixed Grip
415, 465, 515
415x3 for 3 sets

Rack Push Press: Velcro belt.

135x5
185x4
225x3
255x2
275x2 for 3 sets
 
Front Squat: Belt on 315 and heavier.

135x5
185x3
225x3
275, 315, 335, 355
295x1 for 5 sets

Snatch:

95x2 for 3 sets
115x2
135x2
155x2
165, 175, 185, 195, 205

Clean: Velcro belt on 240 and heavier.

205x2
225, 240, 255, 270

Lat Pulldown - 140 for 3x8
 
Squat: Need to warm up better. Belt on 405 and heavier, and on work sets after heavy single. Knee wraps*.

OHS-One rep followed by 5 back squats
45, 135, 185, 225
Squat
275x2
315, 365, 405, 445*
315x5 for 6 sets

Snatch: 235 PR. Screwed up big time, after taking 35's off to allow a friend to do a set with 165 we placed 25's and 5's on rather than the 35's, making the "245" 225. 255 (definately 255 red, blue, yellow bumpers) didn't even get up to my face. Video to come today or tomorrow.

95x4
115x2
135x2
155x2
165, 185, 205, 225X, 235 PR, 225, 255x


BOR (hook grip) - 165 for 3x8

Snatch - 225
 
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Great work in here. Your numbers are getting very impressive. What is your 1RM Front Squat?
 
Oblivian said:
Great work in here. Your numbers are getting very impressive. What is your 1RM Front Squat?
Click to expand...

Thanks man, I am finally starting to get comfortable with the WL lifts. I hit 390 this summer at some point, it is probably about 20 or 30 lower than that now though.
 
Clean & Jerk: Clean PR of 310, could not finish the jerk on any of the three attempts, cleaned 305 and 310x3 successfully. Velcro belt on 245 and heavier.

95x5
115x2, 135x2, 155x2
185, 205, 225, 245, 255, 265, 275, 285, 300x, 305x, 310x for three attempts

Bench Press:

135x5
185x4
225x3
255x5 for 3 sets

Clean - 310
 
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Badass PR on the snatch man. Good work as always. You got a pretty good supertotal, not alot of people got that
 
Snatch: Recorded PR of 235, almost got 245.

95 for about 10 reps
115x2, 135x2
155, 175, 195, 210, 220x, 225, 235x, 235, 245x for 3 misses

Deadlift: Velcro belt.

245x5
315x3
365x2
415
425x5

Push Press (BTN): Velcro on work sets.

135x5
185x3
225x5 for 3 sets

Front Squat: Velcro belt.

225x3
245x2
265x5 for 3 sets

Snatch - 235
 
Snatch looked easy. Great job.

Have you ever competed in pl or oly?
 
belphegor13 said:
Nice snatch good sir.
Click to expand...

Thanks man.

toonie said:
Snatch looked easy. Great job.

Have you ever competed in pl or oly?
Click to expand...

Thanks, yeah I thought I had enough in me for 245, 2/3 of the attempts were really close. I wanted to enter a USAPL meet back in July, but didn't do it. There should be an open WL meet in Jan near me, I will most likely try to compete in that one.
 
Squat: Velcro belt on work sets.

OHS
45x5
135x5
185x3
225x3
Squat
225x5
275x3
315x2
355x5 for 3 sets

Bench Press: Velcro belt, wrist wraps.

45x5
135x5
185x3
225x3
245x1
260x5 for 3 sets

Clean:Wrist wraps, velcro belt on 255 and heavier. Push pressed through 255. No misses.

135x3
185x2
225, 255
275x1 for 10 sets

Clean & Jerk: Removed wrist wraps. No misses.

275x1 for 10 sets

Pendlay Row: 255x5, 235x5, 215x5
 
Snatch: 240 PR. Wrist wraps on 205 and heavier.

95x about 10 reps
115x2, 135x2, 155x2
175, 195, 205, 215, 225, 235x, 240 PR, 245x for 3 misses

Jerk - Up to 305, velcro belt and wrist wraps
Front Squat - Up to 345, velcro belt

Clean Deadlift: Velcro belt.

Snatch DL
225x5
275x5
Clean Deadlift
325x5
365x5 for 3 sets

Snatch Grip Push Press: Wrist wraps, velcro belt.

135x5
185x5
205x5
225x5
245x5

Snatch - 240
 
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Jerk to 315

Squat: Belt on 355 and heavier.

225x5
275x5
315x5
355x5
385x5
405x5

Close Grip Bench Press: Wrist wraps.

135x8
185x8
205x8
225x8

Tri Set:
Lat Pulldown - Sets of 8 with 120, 130, 140, 150
Decline Situp - 4x8
Back Extension - 4x8

About 50 lunges per leg with empty barbell
 
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Cleaned to 275

Hang Power Snatch: Lifting straps.

135x3
155x3 for 5 sets

Tire Flip - 3x6 flips with medium tire, 3x6 with large tire
Farmers Walk - 6 sets of down and back with 115 in each hand (assuming bars are 25 a piece)
Yoke Carry - 4 sets of down and back with 180 added, 2 sets with 220 added
Power Wheel - 3x8
 
Power Snatch to 155

Squat - 225x5 for 5 sets
T-Bar Row - 90x5 for 5 sets
DB Curl - 45x8 for 2 sets
 
Push Jerk to 265
SOHP - 135x5 for 3 sets
Squat - 225x5 for 3 sets
Snatch to OHS - 95x1+5 for 5 sets
 
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