Goals & Gains Nu'Keese vs. A Lawyer

CRZA said:
Thats a pretty strong bench press for not training it.
good work in here man, you got any specific goals your training for?
Click to expand...

Thanks, I was suprised I got that. I am preparing for a meet in January, I will lift in a meet or two over that time in September and or October aswell.
 
Dungeon

TU-AB, WW, KS

Snatch: Some idiotic misses in there while messing around with different foot placement

115x2
135x2
155x2
175(5)
195(1,x,1,1)
205(1,x,1,1)

Snatch Pull: Lifting straps

210x2(2)
231x1(5)

Power Clean:

155x2
175x2
195x2
225x2
241(4)

Clean Pull: Lifting straps

241x2
260x2

Squat: Belt

225x4
245x4(3)
295x3(3)
345x5

Lat Pulldown - 150x6(2), 170x6(2)
Back Extensions - 4(4)
Broad Jumps - 3(6)
 
Dungeon

AS, KS

Power Snatch + Snatch + OHS:

115x1+1+2(2)
135x1+1+2(2)
155x1+1+2(2)
175x1+1+2(2)

Snatch Pull:

205(3)
225(3)
240(4)

Power Clean:

155x5
205x5

Power Snatch:

155x2(3)
175x2

Squat: Belt

245x4(2)
295x4(2)

Broad Jumps - 3(8)
Situps - 15(3)
 
FDU

AS, KS

Power Snatch + OHS

50x2+3
60x2+3
70x2+3
80x2+3
85x2(2)
90(3)

Clean & Jerk: Belt on 100, worked on jerking with right leg out on most of the lighter lifts.

70x2+3
80x2+3
90x2+2
100x2+2
110x1+1(2)
120x1+1
125x1+0
130x1+1(2)
110x1+1(3)
90x1+3

Dungeon

Had to do the lifts in the oposite order, they were in the process of moving the platform to a different part of the gym. The platform was finally level when I used it later on.

Squat: belt on 275.

225x5
275x5
315x5
365x2(2)
385x2(3)
245x5

Clean Pull: Lifting straps on 315 and up.

155x2
245x2
315x2,2,3
335(2)

Situps - 20, 16, 12
Lunges - 45x4(2)
 
Dungeon

Power Clean + Strict Press:

115x1+2
135x1+2
155x1+2(2)

Bench Press:

135x5
205x2
230x2
255x2
280x2
255x2

Power Clean + Front Squat: Belt

155x1+3
185x1+3
200x1+5

Back Extension - 3(3), 45x4(2)
BOR - 155x5(3), 175x5(5)
Lunge - Barx4(4)
Situps - 20, 16, 12, 12, 12
 
Dungeon

KS, AB

Snatch:

115x2
135x2
155x2
175x2
200x1,X,1
220x1,X,1
230(2)

Snatch Pull: Lifting straps

245(5)
265(5)

Power Clean & Power Jerk:

155x2+2
175x2+2
205x2+2
225x2+1

Clean Pull: NO lifting straps

245x3
265x2

Squat: Belt

205x3
315x2(4)
335x3

Power Hang Snatch:

155x4(2)

DB Row - 45x6(4)
Situps - 16, 16, 12, 12, 9, 9
 
Dungeon

AB, KS

Snatch: Lifting straps on 220

135x2
165x2
200(2)
220(3)

Snatch Pull: Lifting straps

220(5)
245(3)

Power Jerk (BTN):

155x2(2)
175x2
200x2
225x2
245(3)

Power Clean:

155x2(2)
175x2
205x2
225(3)

Front Squat: Belt on 295

205x2,2,3
245x2, 2, 3
295x4(2)
295x3

Pull Ups - BWx3(5)
Situps - 20, 20, 16, 16, 12, 12
 
FDU

AB, KS

Power Snatch + OHS:

50x2+4
60x2+3
70x2+4
80x2+3
90(6)

Clean & Jerk: Belt on 110 and on. Alternated forward leg.

60x2+2
80x2+2
100x2+2
110(3)
120, 125, 130
110x2+1
100x1+2

Clean Pull: Belt. Lowered the bar in a controlled manner.

140x2(3)
150(2)

Squat: Belt.

120x5
140x5
170x2(4)

Dungeon

Bench Press:

185x4
225x4
255x4
275x4

Back Extensions - 5, 4, 5
Leg Raises - 8(3)
 
FDU

KS, AS (Ankle Sleeve?)

Snatch: Straps on 105 (sore thumbs)

60x3
70x2
80x2
90(2)
105(3) missed first try, made next 3

Snatch Pull: Lifting straps

110x2(2)
120(5)

Power Clean: No hook grip through 100

70x2
80x2
90x2
100x2
110(3)

Squat:

100x4
130x3
145x3(3)

Hang Power Snatch: Lifting straps

60x3(2)
70x3(2)
 
Dungeon

KS, TU-AB

Snatch + OHS:

135x3+2
155x2+2
175x2+2
205(3)
225(2)

Power Jerk: belt on 245

225x3(3)
245x2(3)
265(3)

Power Clean:

155x3
205x3
225x3
245x3

Squat: Belt on 295

245x2, 2, 3
295x3
315x3

Power Snatch: Lifting straps

155x3
175x3
195x3

Pullups - 5, 5, 4, 4
Ab Wheel - 5, 5, 4, 4
BOR - 225x4(3)
 
How long do your lifting sessions last? That looks like a lot of volume.
 
Oblivian said:
How long do your lifting sessions last? That looks like a lot of volume.
Click to expand...

They usually take 1-3 hours depending on what I have scheduled and how much energy I have to do accessory stuff. My last workout was just about 2 hours long.
 
Dungeon

KS

Power Snatch + OHS:

115x2+3
135x2+3
155x2+3
175x2+3
185x2(2)
200(3)

Clean & Jerk: Belt on 285

175x2+2(2)
225x2+2(2)
245(5)
285(3)
285(2) only clean
245

Clean Pull: Lifting straps

245x3
295x3
315x2,2,3
330

Squat: Belt

275x2
315x2
365x2
405x2
 
Dungeon

Press:

135x4
155x4

Push Press from Shoulders:

200x2(2)
225x2(2)
245(4)

Front Squat:

185x3
205x2
225x3

Back Extensions - 40x3(6)
Leg Raises - 8(5)
 
FDU

TU-AB

Snatch: Straps on 105.

50x2
60x2
70x2
80x1
90(2)
105(x1x111x1)

Snatch Pull: Straps

100x3(2)
110x3(3)
120x2(3)

Power Clean: Belt on 120.

70x2
80x2
90x2
100x2
110x1
120(4)

Front Squat: Belt, forgot knee sleeves so used light wraps

110x3(2)
125x2(3)
140x2(6)

Hang Power Snatch: Straps

70x5(2)
 
Dungeon

KS, TU-AB, WW

Power Snatch + Press:

95x2+2(2)
115x2+2
135x2+2
155x2+2(2)
155x2(2)

Power Jerk:

145x2
195x2
225(2)
245, 255, 265

Power Clean & Jerk:

155x2+1
205
225(6)

Squat: Belt on 275

225x4(2)
275x3(3)
 
FDU

TU-AB, KS, WW on OHS

Power Snatch off of Blocks:

50x2
60x2
70x2
85(5)
95(2)

Clean & Jerk: Belt on 110 and on.

70x2+1
90x1+2
100x2+1
110x1+2
115(2)
120(2)
130
120(2) just clean
115 just clean
110x2+1

Clean Pull: Straps.

110x2
120x2
130x2(3)
140x2(2)

Snatch + OHS: Wrist wraps after second set

70x1+6(3)

Press - 70x3(3)
Pushh Press - 90x2(3)
 
Dungeon

I have gotten significantly weaker accross the board. My technique has improved and is masking the fact that I can no longer squat, bench, deadlift or power jerk/push press what I used to be able to. I am going to cheat on my coaches programing for a little while in hopes of fixing that issue.

TU-AB

Snatch: Straps on 225 and heavier.

115x2
135x2
155, 175, 185, 195, 205
225(2)
235(2)

Deadlift: I used a mixed grip, but tried to maintain "clean deadlift". I did not want to use straps and my left thumb is destroyed from video games for the whole weeend.

225x3
315x2
365
415(5)
315x3(3) double over hand grip

Hit the bag for 15 minutes
High Knees - 6 legnths of the room
Butt Kicks - 6 lengths of the room
Shuffles - 6 lengths of the room
Ab Wheel - 6(3)
DB Curls - 30x6, 35x6, 40x6 - felt immediate strenght gains after this
 
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