Goals & Gains Nu'Keese vs. A Lawyer

Dungeon

WW

Snatch + Push Press + OHS:

115x2+2+2(2)
155x2+2+3(3)

Squat: Belt on 385, only did one set, will do the rest on the 11th.

155x5
245x3
335x3
385x3

Bench Press: Belt and wrist wraps.

185x3
205x5
235x5
260x5
285(3), all paused for a 2 count

Hanging leg riases (shins to hands) - 8(4)
Tricep Pressdown (cable) - 120x8, 140x8, 160x8, 180x8
Heel anchored situps - 8(3)
Side bends 45x10(3) each side
I did some core thing I saw the 77 Chinese lifter do, 45x8(3) each side
 
A gym near VT

Snatch:

95x2(3)
115x2(2)
135x2
155x2
175x2
195x2
205(2)
215(2)

Power Clean: Belt on 255

155x2
205x2
255x2
285x2 PR
295 PR

Deadlift: Inzer belt, not sure when I put it on.

295x2
345x3
385x3
435x6

Pull ups - 5(3)
Lunges - 95x5(5)
Box Jumps - 3(5)
OHS - 95x5(5)
 
Last edited:
Dungeon

WW

Snatch: No hook grip.

Snatch + OHS
95x2+2(2)
115x2+2
135x2+2
155x2+2
175x2+2
Snatch
200x2(2)

Power Clean: Knee sleeves.

215x2(4)
Clean & Jerk
225(2)

Heavy Bag for 5 minutes then for 1 minute in between sets of rollouts
Ab Wheel - 12, 10, 8, 6, 4, 2
 
Dungeon

WW, KS

Clean & Jerk: Belt on 265 and on.

95(5)
155(3)
205, 225, 245, 265, 275, 285
295(2)

Snatch: Straps on 2nd set of 205 and on.

155x3
175x3
205(5)
225(2)

Bench Press:

225x5
245x11

Squat: Belt on 335.

185x3
225x3
275x3
335x2
360x10
 
Dungeon

WW

Power Snatch: Lifting straps on 200

135x3
155x3
175x3
200(3)

Power Clean & Jerk: Knee sleeves

155x3
175x3
205x3
225
245(2)

Deadlift: Hands stopped me from doing more, did not want to tear a callus before the weekend. Belt on 410.

275x2
325x2
375x2
410x9

Pendlay Row:

155x8(2)
185x6(2)
205x6(2)
 
2012 ECG Gold Cup Challenge

This meet was probably the biggest one I have been to. About 15-20 lifters in each group. Kevin Cornell was the most notable lifter in my group, he made everyone else look like a joke.

Body Weight - 100.80
Total - 257, 4/6

Snatch - Shoulder hurts at 105 and heavier still. Hopefully this will get fixed, then I think I will be good to open at around 115-120.

105 - Make

110 - Miss

110 - Make


Clean & Jerk - Clean is still holding me back but hit a competition PR with 147.

142 - Make

147 - Make

152 - Miss

Will upload videos within the next few days.
 
Dungeon

KS, BW

Jerk: Belt on 315

135x6
185x2
225x2
275, 315

Squat: Belt on 320 and heavier

135x6
225x3
320x3
365x3
405x8
425(2)

OHS - 135x5(5)
Lunges - 135x4(2)
Leg Pyramids - 12(4)
 
Dungeon

KS, WW

Snatch: Lifting straps on 185

95x5
115x3
135x2
155, 170, 185, 190, 200, 210

Bench Press: Belt on 275 and heavier

135x5
185x3
225x5
255x3
275x7
295(2)

Bar Curl - 6x65, 75, 85, 95
Ab Wheel - 12, 12, 10, 10
 
Great job at the meet!
Searched kevin cornell on google, DONT do that.
 
Dungeon

Power Clean:

95x5
115x4(2)
155x4(3)

Deadlift: Belt on 365 and on

DOH
245x5
315x3
365x3
Mixed Grip
415x2
460x6
485x2

Row:

Dynamic
245x5(3)
Strict
185x8, 6, 5
155x8

Circuit x 3
Lunge - 95x down and back in green room
Ab Wheel - 12, 15, 13
Log Clean - 10, 12, 11

Snatch Pyramind - 155x1, 2, 3, 4, 5
 
CRZA said:
Great job at the meet!
Searched kevin cornell on google, DONT do that.
Click to expand...

Thanks man, not too bad for a tune up meet in a heavier weight class. I looked it up after reading this, NOT FUN!
 
Dungeon

Snatch: No hook grip

95x3(3)
115x2(2)
135x2(2)
155(3)
175(2)
185(5)

Clean & Jerk:

185x2(2)
205(2)
225(2)
245(5)

Deadlift: Inzer belt on 435 and 495. Knee sleeves, bare foot on 385 and heavier.

245x5
335x3
385x3
435x9 I think this is a PR
495(3)
495 without belt

Lunge - 155x6(3)
Ab Wheel - 3x12 (Straight, Left, Right...)
Close Grip Row - 155x8(3)
DB Curl - 45x6(3)

Hit the bag and shot around for about 15 minutes before and after lifting
 
Dungeon

Bench Press: Wrist wraps and Inzer belt on 275 and 295.

135x10
185x5
235x3
185x3
225x3
275x8
295(3) all paused

Front Squat: Inzer belt and knee sleeves on 345.

135x5
185x5
255x3
295x3
345, 375
315x3(5)

Jerk from Shoulders: Belt and wrist wraps the whole time.

135x3
225x3
275, 295, 315, 295, 275
Push Press
225x3(3)

Knee Raises - 12, 12, 20, 20
 
Dungeon

Snatch: Lifting straps on 205 and heavier

95x2(2)
115x2
135x2
155x2(2)
175x2
205x2
225, 245, 255xx
205(5)
Snatch + OHS
225x1+2(3)

Power Clean + Power Jerk: No hook grip, wrist wraps and knee sleeves on all sets

155x2+2
205x2+2
225x2+2
245, 255, 265

Squat: Belt on 345 and heavier

165x3
235x3
275x3
345x3
395x5
440(3)

OHS:

165x2
180x2
195x2
215x2
235x2
255x2
275x2

DB Curl - 45x5(5)
Decline Situp - 12, 12, 10, 10
Side Bend - 45x12, 10, 8
Lunge - 95x6(3)
 
Dungeon

Front Squat: Wrist wraps, Inzer belt on 345 and heavier. PR with 405.

135x3(2)
225x3(2)
275x2
315, 345, 375, 395 PR, 405 PR

Deadlift: DOH until failure, just in socks once I had to switch to mixed grip. Inzer on 365 and heavier. 420 is a rep and weight PR for sure, felt like sprints I was so winded.

DOH
245x5
315x2
365x2
415xx
Mixed Grip
420x12 PR

About 50 sit-ups
 
FDU

Snatch + OHS: No hook grip

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

Power Jerk:

70x2
90(3)
110(3)

Clean & Jerk: Knee sleeves.

70
90
100(3)

Squat:

90x4(2)
110x5
130x5

Dungeon

Bench Press: Wrist wraps and Shiek belt.

185x5(2)
235x3(2)
260x10

BOR - 135x8, 185x6(5)
Leg Raises - 15, 12, 9
Dumbell Curl - 40x8(4), 45x6
Mile Run - 10:16
 
Dungeon

Was worn out and should not have even tried to lift, strained my neck on my 2nd attempt with 195, felt like 245. So had to scratch lifting and do other stuff.

Power Snatch:

115x2(2)
135x2
155x2
175x2
195x1

Press:

135x5
155x3(3)
135x5

Squat:

135x5
245x5

Heavy Bag - About 15-20 minutes
Walk Jog Mile - 14:44
 
Dungeon

WW, KS

Jerk: Inzer belt on 285 and heavier.

135x3(2)
155x2
205x2
245, 265, 285, 315

Front Squat: Inzer belt.

245x2
275, 315, 365

Ab Wheel - 15, 12
Situps - 20
Box Jumps - 20
Heavy Bag - 15 minutes
BW Lunges - 8(8)
 
Last edited:
Dungeon

WW, KS

Squat: Hit 475, the most I have done in over a year. Inzer belt on 405 and heavier.

225x3(2)
275x2
315x2
365, 405, 435, 455, 475
405x1,2,3,4,4,3,2,1

Bench Press:

185x3(2)
225x3
275x2
305

Push Press:

135x3
155x3
185x3
200x3
230x3
Press
135x3(3)
 
Dungeon

Shot around for 10 minutes to break a sweat

Snatch: First time doing any type of pull in almost 2 weeks, first time using a hook grip in forever.

95x3(3)
135x2(5)
155(3)
175(2)
185, 195, 205, 215

Front Squat: Knee sleeves. NO belt.

135x3
225x3
275x2
315(3)

Squat: Belt on 370.

135x5
225x4
275x3
315x2
370x2(5) first rep fast second rep pause for a 3 count

Bench Press: Belt.

135x5
185x4
225x3
255x3(5) 1-2 count pause on each rep

Pullups - 3(5)
 
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