Goals & Gains Nu'Keese vs. A Lawyer

Clean & Jerk: No hook.

155x3(3)
225(5)
250(3)
275(2)

Deadlift: Belt on 465 and 2nd set with 385.

275x3
325x2
405
Sumo
465
385x5(2)

Front Squat - 225x3, 275x3
Tire Sit-up - 15(4), 20(2)
Lunge - 136x6, 135x5(2)
DB Curl - 50x about 15
Hammer Curl - 50x about 12 cheated a little on these
 
Power Clean: Knee sleeves, no hook grip.

115x3(2)
155x3
185x3
205x3
225x3
245x3

Squat: Knee sleeves, no belt.

135x5
225x5
275x3
315x2
350, 385
340x5(2)
Paused Squat
295x5(2)

Rack Pull: Mixed grip, no belt.

225x5
315x3
405x3
475(3)

Lunge - 135x7, 6 , 6
Russian Twist - 25x12(4)
Box Jump - 5(3)
 
Bench Press: Wrist wraps, paused reps through 275, with heels down. 245x16 touch and go on balls of feet.

135x5
185x5
235x5
275
245x16 PR

Jerk: Belt on 255 and 275.

135x5
225x3
255x3
275x3

Row:

185x5
205x5
225x5
245x5
185x10

Bar Curl:

65x5
85x5
105x5
95x5(2)

Ab Wheel - 20(5)
 
Deadlift: Belt on 405 and heavier.

135x10
225x3(2)
275x3
325x2
365x2
395, 435
405x5(2)
315x5(5)

Front Squat: No belt.

155x3
185x3
225x3
275x3
295x3
315x3 long pause on 3rd rep
225x3 paused reps

Lunge - 135x5(3)
Decline Situp - 50x15, 12, 9
Practiced some low bar squat with 225
Stretched for about 20
 
Press:

95x5(2)
135x5(3)
Push Press
185x5(2)

Bench Press: Heels down, long pause last rep of each set.

135x5
185x5
225x5
255x5
275x1, 2(2), 3, 4, 3

DB Row - 100x10, 8; 75x12, 10, 8
DB Curl - 55x8
Hammer Curl - 55x6
Cable Press Down - 90x15, 110x15, 120x15
Heavy Bag about 20 minutes
Leg Raise - 12(2)
 
Squat: Knee sleeves. Low bar.

135x5(3)
225x5
315x3
365, 410
365x5(2)
320x5(2) paused squats

Deadlift: WL shoes, DOH until 370.

135x10
225x5
315x3
365
370x3(3)

RDL:

225x5(2)
225x5(2) on a 45
225x5(2) on 2 45s
275x3(2) on 2 45s

Lunge - 135x5(2), 115x8(2)
Russian Twist - 25x14, 12, 10, 8
Stretching for about 25 minutes
 
Bench Press: Wrist wraps. Paused reps on 255, 275, and 295.

135x5(3)
225x5
255, 275, 295
260x13
275x3
295x2
315

Decline Bench - 275x4(4) all paused reps
T-Bar Row - 90x14, 115x12, 130x10, 130x8
Bar Curl - 95x6(5)
Ab Wheel - 25(4)
 
Deadlift:Belt on 455 and 495.

225x8, 5
315x3
365x2
405(2)
455, 495
315x2(5)

Front Squat: Belt on 4th set with 315 and on.

225x3(2)
315x2(7)

Practiced some low bar with 225, +/- 15 reps
Decline Situp - 15, 50x12, 10, 8
 
Press: Small PR, I need to do this more often.

45x10
95x5(3)
135x5(2)
185
195x2 PR

Push Press: Belt.

185x5
225x3
250(7)

Bench Press: Belt.

185x3
225x3
250x3
280x3(5) all paused

Cheat Curl - 95x5, 135x5(3)
Tricep Pressdown - 10x20, 120x15(2), 200x10
Cable Curl - 100x12, 10
Close Grip Pulldown - 170x12, 150x10, 130x8
Crunches and Bag for 30 minutes
 
Squat: Knee is acting funny so I decided to only do one set of paused squats. All beltless.

45x10
135x5(2)
225x5
315x3
365, 405, 425 I think this ties a beltless PR
385x3(4)
315x5 paused

RDL - 205x6(2), 205x10(4)
DB Lunge - 30x8(3)
Russian Tiwst (in tire) - 20lb. MBx10(3)
Tire Situp - 12(3)
Bag for about 10 minutes
Stretching for about 10 minutes
90 minutes stretching at home
 
Bench Press: Belt on 275 AMRAP. Finally hit 10+ with 275. All reps other than AMRAP were paused on command.

135x8
225x5(2)
275, 300, 315
275x11 PR

Press: 3 Rep PR.

135x5
155x4
175x3
190x3
185x2

Lat Pulldown - 160x10(4)
DB Curl - 40x5, 50x5, 60x5
Incline Fly - 60x17, 15, 15
Light Sparring for about 35 minutes, no rounds
Ab Wheel - 10(3)
 
Squat: Belt on 370.

135x5(3)
225x3
315x2
345
370x3(5)

Front Squat: No belt.

235x3
255x3
275x3

Bench Press: No belt or WW, heels down, paused reps of atleast a 3 count for each. All reps were very fast off of chest.

135x10
225x5
245x2(5)

Light sparring for about 45 minutes.
 
Power Clean & Power Jerk: Put the heel insert back in my shoes, pain in ankle was much less.

WU with bar until I began to sweat
155x5(2)
205x3
225x3
235x3

Clean Pull: Lower back is still crap.

235x5
255x5
275x5(3)

Back Extension - 8(4)
Pull Up - 8(3)
Good Morning - Chambered Barx15(2), 95x6(3)
DB Incline - 80x15, 12 these were more like flies
Ab Wheel - 12(3)
Bag for about 20 minutes
 
Squat: No belt.

135x5, 10, 10
225x5
315x5
345x4
375x3
405x2

Bench Press: Nothing.

135x5(2)
225x5
250x4
275x3
300x2

BOR:

135x5
185x5
200x4
210x3
220x2

T-Bar Row - 115x12, 10, 10
Bag for about 15 minutes, had to be quick.
 
Bench Press: All reps paused except for 305, belt and wrist wraps on that set. Heels up on every set.

135x8, 5(2)
185x5
235x5
275x5
290
305x5 PR
275x1+1/4, 1+1/4(2), 1+1/4(3)

Front Squat: No belt, no knee sleeves.

135x10
185x5
235x3
285x3(3)

Pull Up/Chin Up* - 8/7/6/5/4/3/2/1/8/8
Decline Sit Up - About 75 total reps

*Had to do these on a support for one of the smith machines because Zumba or fake CrossFit or something was going on in the green room and a 20-30 something guy with varicose veins thought it was a good idea to use the only other pull up station to do band exercise for his shoulder. He also wears glovies and belt at all times for everything he does including the stairmaster. His buddy had TapouT basketball shorts so I was intimidated and knew my place.
 
Tried to deadlift but wasn't happening. Back is still screwed up, 275 was trouble...Belted and didn't get much more out of it. Decided to bench again.

Bench Press: Heels down, all reps paused.

135x8(2)
225x5
275, 295
315(3)

Press - 135x4,5,6,7,8,8
Cheat Curl - 135x5,4,3
DB Curl - 30x20,11
Light sparring for about 35 minutes
 
Front Squat: Belt on 345 and on. 275x3(3) were all paused.

135x8(3)
225x3
275x2
315, 345, 365
275x3(3)
225x8

Bench Press: WW and belt on 285x10 PR, heels up.

135x8(2)
225x5
255
285x10 PR

Leg Curl - 120x8, 90x8, 60x8
Decline Situp - 12(4)
Drills/Bag/Light Sparring for about an hour
 
Power Clean: Back felt weak at 195 so stopped.

155x5(3)
175x5(2)
195x2

RDL - 135x8(3)
T-Bar Row - 90x10, 115x10, 135x8, 160x6, 115x12, 90x15
DB Curl - 35, 40, 45, 50 x5, 55x3, 35x10
Core work, crunches, leg raises, russian twists and other various moves for about 30 minutes
Technique sparring for about 30 minutes
 
Bench Press: All reps paused with heels down.

135x20
225x8
275x5
295x3
315x2

Front Squat: No belt.

135x10
225x10
235x8
275x5
315x3
Squat
225x10

Core for about 10 minutes
Stretching for about 10 minutes
 
Bench Press: Paused last 3 with 315, paused all other reps. Heels down on 285 and 255. No belt or ww.

135x10(2)
225x5
275
315(5)
285x3(3)
255x7(3)

T-Bar Row - 90x7, 140x7(2), 140x6, 115x7
Plate Raise - 25'sx7(5)
Pull Up Circuit - 5(5) Ring, PU, Thick Bar, Ring, CU
Cable Flies - I forget the weight x7(5)
Leg Raises - 15(5)
Tricep Pressdown - Stackx7(5)
Cable Bicep Curl - 120, 130, 140, 150, 160 x7
Bag for about 20 minutes
Shaved body, sculpted eyebrows, then hit the tanning bed for about 3 hours.
 
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