Goals & Gains Nu'Keese vs. A Lawyer

[ASUThermo]

Squat: Belt on 370. Low Bar on 4th set.

135x3(2)
225x3(2)
315x2(2)
370x7(5)

Bench Press: Open belt on sets 1-6 no belt on 7. Heels down, paused reps on about 3/4 of sets 1-6, long pauses on all 7th set reps.

135x5(2)
225x3(2)
265x5(7)

BOR + Power Clean - 155x5+1(3), 205x5+1(3)
Hammer Curl - 50x8, 7, 6, 5
DB Curl - 10x30

 

[ASUThermo]

Squat: Belt on 390, all sets low bar.

135x3(2)
225x3(2)
315x3(2)
365x2
390x5(7)

Bench Press: Belt on 4 sets. Weight felt pretty heavy so only paused about 8 total reps. Almost stopped after 3rd work set, took a break to do some clean and jerk to get a rest and finished.

135x5
225x3
260x2
285x4(2)
285x3
285x4(4)
285x6

Clean & Jerk- 155x2, 205x2, 225x2, 255(2)
Chin Up - 8,7,6,8(3)

 

[Stargazer Rex]

Is that Dolph Ziggler in your avatar?

 

[ASUThermo]

Is that Dolph Ziggler in your avatar?

Yeah, finally the champ.

Squat: Belt on 415, wraps on last two sets. All sets low bar.

135x3(2)
225x3(2)
315x3(2)
365x2
405
415x3(10)

Good Morning - 135x6(3)
Decline Situp - 12(3)
Single leg back extension - 4(3)
Press - 135x5
Single leg SDL 10lb plate in each hand x 8 each leg

 

[ASUThermo]

Bench Press: Terrible, barely hit 330 missed everything else heavier. Might have been too soon to test, will try again next week.

135x5
225x5
255x3
285x2
315, 330, 345x
275x2
315, 335x
315(4)
225x8

Pendlay Row - 135x5, 185x5(3)
DB Row - 105x8, 6, 6, 5, 5
Ab Wheel - 15, 12, 9, 6, 3
Tricep Extension - Stack x 9, 10, 9

 

[ASUThermo]

Squat: Belt on 445 and on. Wanted to hit 475 and did, will go for an increase next Wednesday.

135x5
225x3(2)
315x3(2)
365x3
405x2
445, 460, 475

Lunge - Barx8, 95x6(2)
Good Morning - 95x6, 135x6, 185x6(3)
Decline Situp - 15, 12(3)

 

[ASUThermo]

C2 Rower for 5 minutes. They moved it right next to the good squat rack so I will use this now.

Squat: KS and shoes.

250x3(3)
315x3
275x8

Power Clean:

115x3(3)
165x3(2)
185x3
200x3

Deadlift: DOH on 295 and 275, shrugs with 275 also.

295x5(2)
385x3(2)
275x5(3)

Pendlay Row:

185x5(3)

Bench Press:

135x5
185x5
225x5
245x5
265x5
185x10

 

[ASUThermo]

C2 Rower - 600 meters
Lat Pulldown - 100x10, 120x8, 140x8, 160x6

Bench Press: No wraps or belt. 4 & 5 Rep PR with 300.

135x8
225x5
275, 295, 315, 325
300x5 PR

Power Clean: Sneakers and tape on thumbs. 4 & 5 Rep PR with 265.

135x3
155x3
175x3
195x3
205x3
215x3
225x3
235x3
245x3
265x5 PR

Modified GHR - 6, 5, 7
Fat Bar Pullups/Chinups - 3(10)
DB Floor Press - 75x13

 

[CRZA]

Grats on the PRs. Great benching and cleaning!

 

[ASUThermo]

Grats on the PRs. Great benching and cleaning!

Thanks man, seems like taking some time off and relaxing did me some good.

C2 Rower - 700+ m in 2:58

Deadlift: Lower back and hamstrings were a little tired from the past two days so I could not hit what I planned, next time. Wrestling shoes on 465, belt and a solid shart on 515.

225x3
275x3
315x3
365x3
415x3
465x3
515x3

Press: Hit a bunch of PRs since I have been keeping track of this lift. Power cleaned the bar into position each set.

115x5
135x5
155x5
180x5 PR
190x3 PR
200 PR
160x8 PR

DB Curl - 40x8, 45x7, 50x8,7,6
Decline Situp - 12(5)
Back Extensions - 8, 8, 10, 8

 

[ASUThermo]

Screwed my back up on Thursday so just messed around for an hour or so.

DB Lunges - 25x8(3), 5(3)
Incline Press - 135x5, 185x5(5)
T-Bar Row - 45x12, 70x12, 90x12(3), 115x8
DB Curl - 40x8, 45x8, 35x12
Crunches - About 100-150
Heavy Bag off and on for about 30 minutes

 

[ASUThermo]

Lunges - 8(3), 30x6(2)
Step Ups - 8(4), 5(3)
Bosu Squats - 10(6)
Bag for about 40 minutes
Crunches - about 75
Leg Raises - about 50

 

[ASUThermo]

Should be back to somewhat real lifting Thursday or Saturday.

Bench Press:

135x8(2)
225x5
245x4
275x3
295x2

Incline Press:

135x5
185x5
195x5
205x5
215x5
185x5

Chin Up - 10, 9, 8, 25x6, 5, 7, about 3 negative chins
Leg Raises - about 50
Crunches - about 50
Ab Wheel - about 40
Cable Flys - 3 sets of about 15 not sure about the weight
Dips - 25x10, 45x8, 70x8, 90x6, 115x3
Hammer Curl - 40x10, 10, 8
About 15 minutes of stretching

 

[ASUThermo]

Squat: Back was tender and ankle was killing, should be able to use some real weight on Monday.

45x8
95x5(2)
135x5(5)
185x5(6) Push press after each set

Bag for about an hour
Lat Raise- 10x10(4)
Lunge - 10, 25x5(2), 10x12
Crunch - about 75
Leg Raise - about 50

 

[ASUThermo]

C2 Rower - 500m/1:53

Squat: Belt on 315, WL shoes the whole way.

95x5
135x5
185x5
225x5
250x5
275x4
295x3
315x2

Bench Press: Belt on 295 and 315.

135x5
185x5
225x5
245x5
275x4
295x3
315
225x8(3)

T-Bar Row - 90x10, 115x10, 135x8(3), 90x12
Lunge - 25x6, 30x8(3) 1 forward, 2 reverse
DB Incline - 75x10, 85x8, 95x6, 75x10

 

[ASUThermo]

Press: Belt on 185 and 195. 185x5 is a PR since keeping track of this lift.

45x8
95x5
135x5
165x3
185x5 PR
195

Push Press: Add WL shoes and wrist wraps.

195x3
225x3
245x3

Jerk:

245x3
275x3

Paused Squat - 225x3(5)
Dip - 5, 45x6, 90x6(3)
Lunge - 35x6(2)
Boxing Drills for about an hour
Pull Up - 6, 5, 4(4)
Ab Whee - 6(2)
About 30 crunches

 

[ASUThermo]

Power Snatch: No hook grip

95x3
155x3(6)
175(3)


Squat: Belt and knee sleeves on 365

135x5
225x5
315x3
365x2(3)

Front Squat: Belt on 185 and heavier

135x5
185x3
225x3
255x3
275x3

Decline Situp - 12, 25x10, 35x8, 45x8
DB Curl - 50x8
Bag for about 30 minutes

 

[ASUThermo]

Bench Press:

135x8
225x5
275x4(2)
225x8

Incline DB Press - 75x10, 90x5, 90x8, 90x7

Power Clean: Hook grip

155x3
185x3
205x3
225x3(5)

BOR - 185x5(5)
Sparred (light boxing only) for 25 minutes
Situp - 20, 10(3)
Single Leg Raise - 10, 8, 6, 4

 

[ASUThermo]

Power Snatch - 115x3, 135x3, 155x3
Bench Press - 135x8, 135x6, 205x6(4)

Deadlift: Belt on 335, back feels like it is improving. Barefoot, too lazy to get shoes.

135x5
225x3(2)
315
335x4(3)
335x6(2)

DB Row - 90x8(3)
Pull Up - 5(3)
Leg Riase - 12(3)
Hit Tire - 10 each side (2)
Ab Wheel - 15(2), held extended position for ten reps each set
Bar Curl - Worked to 115x1
Concentration Curl - 35x8(3)
Hammer Curl on Thing - 15x15(2)

 

[ASUThermo]

Snatch Complex: One Klokov did, pull, high pull, muscle snatch, BTN press, OHS, rack & press, stand.

45x2
95x2
135x2
155x2
Power Snatch + OHS
155x1+5(3)

Power Clean + OH Complex: One Klokov did, power clean, press, push press, jerk, jerk. Did one with each foot forward.

135x2
155x2
175, 195

BOR - 155x5(5)
Sit up on tire - 12(3)
Various Ab exercises/Heavy bag - 25 minutes
DB Snatch(each arm)/Mountain Climber(each leg) - 80x3(2), 80x5(2)/20, 18, 16
DB Curl - 45x15
Band Pull(y,y,o)/RD Fly - 20, 15, 12/15x15, 12, 10