Goals & Gains Nu'Keese vs. A Lawyer

[toonie]

A little late, but sweet deadlift PRs.

Also, had misread and thought you squatted 575 and deadlifted 585. Made more sense when I reread.

 

[ASUThermo]

A little late, but sweet deadlift PRs.

Also, had misread and thought you squatted 575 and deadlifted 585. Made more sense when I reread.

Thanks man, I would love to squat 575 lol.

Squat: Belt and knee sleeves on 405 and on.

135x3
225x3
315x3
365, 405, 425
375x5(3)

Power Clean: Belt on 245 and on.

155x4
225x3
245x3
Hang Power Clean
245x3
255x2

Power Snatch:

155x3
165x3
175x3

BOR - 175x10(3)
Dynamic Row - 205x6(3)
DB Lunge - 30'sx12, 10, 8
Back Extension - 10, 8(3)
Leg to Bar - 8(4)
Calf Raise(measured in fraction of stack) 1/3x15, 1/2x12, 3/5x10, 2/3x8
Leg Curl - 30x10(2)
Russian Twist - 20lb KBx10(2)

 

[ASUThermo]

Bench Press: Belt and wrist wraps on 315 and on. Butt came of bench for 345.

135x8(2)
225x3
275, 315, 335, 345x
285x3
275x3(4)

Decline Press:

225x5
275x5
275x4
275x5

Lat Pulldown - 90x12, 160x8, 180x8, 160x8
Ez Curl - 75x8(4)
Squat - 225x5(5)
Front Squat - 235x3, 275x3
Russian Twist - 20x12(2)
Bag for about 10 hard minutes

 

[ASUThermo]

Deadlift: Belt on 455 and heavier.

DOH
135x8
225x3
315x3
405x3 DOH on first rep, hook grip on last 2
Mixed
455
475x8 PR
525(3)
295x5(5)

Low Bar Back Squat: No belt no knee sleeves, wide stance in wrestling shoes.

225x5(2)
275x5
315, 335
225x5
225x8

Decline Situp - 12, 55x14, 55x12

Circuit
Back Extension - 10(3)
Leg Rais - 12(3)
Leg Curl - 30x10(3)

Superset
Calf Raise - 1/2x12, 2/3x12, Stackx12
Lat Pulldown to middle of chest - 100x10(3)

 

[ASUThermo]

Military Press:

95x5
115x5
135x3
155x3

Bench Press: Varied grips on sets with 225 and varied paused and speed reps. No ww's or belt, heels down. All singles paused.

135x8
225x3(10)
250, 275
300(2)

Low Bar Squat - 225x5(5)
T-Bar Row - 135x8(4)
Leg Raise - 12(2)
DB Curl - 35x12, 35x8(2)
Various crunchs/leg raises on mat

 

[belph]

275 ?

 

[ASUThermo]

275 ?

Oh yeah, I'm taking my pecs to a whole new level!

Squat: Belt and knee sleeves on 315.

135x5(2)
225x5(2)
275
315
315x9(4)

Bench Press: Wrist wraps and belt on 235. Paused reps 5 and 6 for a 3 count on all sets.

135x6
225x3
235x6(6)

Chin Up - 6(6)
Back Extension - 12(2)
Bent Knee Leg Raise - 15(2)

 

[ASUThermo]

Power Clean & Jerk:

95x3+1(2)
155x1+2, 2+1
155x3+1

Power Snatch:

155x3(3)

Decline Situp - 15(2)
Shadow boxing/bag for about 20 minutes
Stretched for about 25 minutes

 

[IX Micheal XI]

Awesome job on the 585 DL. Looks like it's really starting to come on.

 

[toonie]

Have fun with smolov !!

 

[ASUThermo]

Awesome job on the 585 DL. Looks like it's really starting to come on.

Thanks man! It felt good to finally get that, I think I went 3 years with out a DL PR lol.

Have fun with smolov !!

Hahaha, thanks man. So far I am digging the first two days, 9 and 7 rep sets seem like a lifetime under the bar, after all the WL 2's and 3's.

Squat: Knee sleeves and belt on 315 and 340. Teh pump.

Front Squat
135x3(2)
225x3(2)
315
Squat
315x2
340x7(5)

Bench Press: Belt and ww's on all work sets. All reps paused except for the 5th set, did reps very fast and smooth 10 count pause on 5th rep. Heels down on all reps.

135x8
225x3
250x5(7)

Back Extension (weight at neck) - 10x12(2)
Leg Riases - 15(2)
Chin Up - 6, 7(5), 6
Calf Raises - Stack x12(2)

 

[ASUThermo]

Squat: Belt/knee sleeves on 340 and 365.

135x3(2)
225x3(2)
315x2
340
365x5(7)

Bench Press: Wrist wraps and belt. About 1/2 of the reps were paused, heels down on all reps.

135x5
225x3
250
270x4(8)

 

[ASUThermo]

Squat: Belt, knee sleeves and wrist wraps on 385.

135x5
225x3
315x2
385x3(10)

Bench Press: About 10 total reps were paused. Balls of feet.

135x5
225x3
285x3(10)

BOR - 135x5, 185x5(3), 225x5(3)
Back Extension - 8(2)
Leg Riase - 12(4)
Calf Raise - stackx12(3)

 

[ASUThermo]

Squat: Belt, knee sleeves and wrist wraps on 335.

135x8
225x3
315
335x9(4)

Bench Press: Wrist wraps only, heels down on all reps. Long pause on all reps except for 1-5 on set 6.

135x5
225x3
245x6(6)

Back Extension - 10x10(3)
Decline Situp - 12, 25x12(2)
Leg Riase - 12(3)
Lat Pulldown (narrow grip) - 100x12, 120x10, 140x8
Calf Raise - Stackx12(3)
DB Row - 85x12(2) felt good
DB Floor Press - 85x8 I will add these once smolov jr. is over

 

[ASUThermo]

Bench Press: Wrist wraps. Heels down on sets 1-5 and paused reps. Sets 6 & 7 touch and go, pauses on last rep.

135x8
225x2(2)
245x2
260x5(7)

Squat: Belt on 365. 3 or 4 of the reps were rough.

225x3(2)
315x2
365x7(5)

DB Row - 105x5, 115x5(3)
Floor Press - 115x5
Hammer Curl - 50x8(3)
Back Extension - 12x8(2)
Decline Situp - 20, 15
Leg Raise - 12(2)
Bar Complexs with just the bar - Lunge, Reverse Lunge, Press, Snatch, Good Morning

 

[belph]

Titty pump achieved ?

 

[ASUThermo]

Titty pump achieved ?

You know it. I've gotta start buying shirts that are two sizes too small now, show off teh bod.

 

[ASUThermo]

Squat: Belt on 385.

135x8
225x5
315x3
355x2
385x5(7)

Bench Press: Wrist wraps, belt on last 3 sets. Sets 4-7 were touch and go.

135x5
225x3
255
280x4(8)

BOR - 135x5, 185x5, 225x5
Dynamic Row with straps - 225x5, 275x5(2)

 

[ASUThermo]

Squat: Did 5 sets low bar 5 sets high bar. Belt on 405.

135x8
225x3(2)
315x3
365x2
405x3(10)

Bench Press: No spotter or energy, so I did 6 sets of 3 and 6 sets of 2 with 295. Heels down on sets 3-10. I will only go up 5lbs. next week.

135x5
225x3
275x2
295x3(6)
295x2(6)

T-Bar Row - 80x12, 125x8, 170x5(2)
Back Extension - 15x8(2)
Decline Situp - 20x8(2)
DB Curl - 35x12, 40x8
Hammer Curl - 45x5, 50x5, 9, 5
Bag for about 10 minutes

 

[ASUThermo]

Squat: Belt on 345.

135x5
225x3(2)
315x3
345x9(4)

Bench Press: Heels down, no ww or belt.

135x5
225x3
250x6(5)
250x5+1

One Leg Back Extension - 8, 6, 4
Leg Riase - 12(3)
Lat Pulldown - 140x5, 160x5, 180x5, 200x5(3)
Calf Raise - Stackx10(2)