Goals & Gains Nu'Keese vs. A Lawyer

[ASUThermo]

Front Squat: Belt on 235 and heavier.

45x20
135x10
235x10
275
315x5

 

[CRZA]

Hows training going, ASU?
Dont forget to do your curls. Great benching btw! 305 for 5 is solid

 

[ASUThermo]

Hows training going, ASU?
Dont forget to do your curls. Great benching btw! 305 for 5 is solid

Yeah bench is going great, gonna get that and my curls on today! I was away for a while so I will need to shake the rust off for a week or so, but should be able to get some PR's real soon.

 

[ASUThermo]

Squat:

135x5(2)
185x5
225x5
255x5
275x5

Front Squat:

135x5(3)
185x3
225x3
255x3

Deadlift: DOH

275(7)
225x3(3)

Lunge - 45x5(3)
OHS - 45x5, 95x5, 115x5, 135x5
Decline Situp - 15, 12, 9, 10x6, 25x3

 

[ASUThermo]

Treadmill - .75 Miles @ 5.5
Lat Pulldown - 12, 10, 8, 6 started at 9 went up 2 plates each set

Bench Press:

135x5(3)
185x5
225x5

Press:

45x10
95x5
115x5
135x5

DB Curl - 35x12, 35x10, 45x5
Pendlay Row - 145x5, 165x5, 185x5

 

[ASUThermo]

Squat:

135x12, 8
185x5
225x3
275x3
345x3
365x3(2)
Front Squat
225x3(3)

Power Clean: No hook grip.

155x3
175x3
195x3
215x3
235x3
255x3

Lunge - 45x5, 75x5, 95x5
Good Morning - 95x6(3)
Decline Situp - 18, 15, 12, 25x9, 25x6

 

[ASUThermo]

Bench Press: Wrist wraps on 305 and on.

135x10
135x8
185x8
235x3
255x3
275x3
295x3
305x2
235x8

Military Press: Weak

135x3
155x3
170x3

Push Press: Very Weak

185x3
225x3

BOR:

135x8
185x3
205x3
225x3
205x3
185x3
135x8(3)

DB Curl - 40x6(3)
Light Sparring for 20 minutes

 

[ASUThermo]

Deadlift: Mixed grip on 325 and 375, DOH on everything else.

135x20
225x10
275x5
325x3
375x2
275x8

Squat:

135x5
225x5
275x8
325x5

Lunge - 95x5(3)
Good Morning - 95x5(2)

Light Sparring - 30 minutes

 

[ASUThermo]

Military Press: Power cleaned bar into place for each set.

45x10
95x10
155x8
170x5
190x1

Power Clean + Power Jerk + Right Foot Jerk + Left Foot Jerk:

170x1+1+1+1(3)
205x1+1+1+1(2)
225x1+1+1+1

Curl:

45x20
65x10
75x8

Bench Press:

225x5
275
315x2
275x8
135x20

T-Bar Row:

45x20
135x10
145x8
180x5
180x3
215x2
225
160x8
145x10

Kicked the bag and did light core work for about 20 minutes

 

[ASUThermo]

Squat:

135x20
225x5
255x10
275x5
315x8
335x5

Deadlift:

225x5(6)

Bulgarian Split Squat - 45x5(3)
Back Extension - 8(3)
Decline Situp - 20, 25x10, 25x8, 35x5, 55x3, 10x20
Lunge - 45x10, 65x8, 135x3, 155x2
Single Leg Curl - 30x8(2)
Single Leg Ext. - 30x8(2)

 

[IX Micheal XI]

Just curious, what are your current training goals?

 

[ASUThermo]

Just curious, what are your current training goals?

Right now I am just trying to knock the rust off, I was unable to train for about 3 weeks or so. Leading up to the time off I hurt my back so that needs to be strengthened big time. Once I get my basic strength back I will look to either enter a PL meet next year or go back to focusing on weightlifting.

 

[ASUThermo]

Bench Press: All reps paused with heels down. Wrist wraps.

135x5(3)
185x5
220x10
240x8
320

Bent Over Row:

135x10
155x8
185x8
205x5
235x3
185x10

Push Press:

45x20
95x20
135x10
155x8
185x10

OHS - 95x5, 8, 10
Light sparring for about 35 minutes mixed in some core work, jackknife situps, leg raises and twists

 

[ASUThermo]

Squat: Belt on 315 and 365, had at least 4 more in me for 365.

45x15, 10
135x10
225x5
275x5
315x5
365x8

Back Extension - 8(5)
Lunge - 45x10, 95x8, 115x5
Decline Situp - 10x25, 18, 15; 25x15, 12, 10
Light Sparring for about 20 minutes, stretching and core after
Leg Curl and Leg Extension on the way out, forgot the weights did about 6 total sets of 8's and 5's

 

[ASUThermo]

Military Press:

45x20
65x20
135x10

Push Press:

135x5
185
235x8
250x5
265x2
275

Squat: Just felt like it. Belt.

225x5
275x3(3)
315x3
365, 385, 405

OHS:

135x10
155x8
185x5
205x3

BOR:

135x5
135x20
205x10
235x5

Lat Pulldown:

100x20
160x10
180x8
200x5
240

Some light core work.

 

[ASUThermo]

Power Clean:

155x10
205x10
225x8
245x5

Squat: Belt on 365 and 405.

135x5
225x3
315x2
365
405x3

Deadlift: DOH no belt.

155x20
225x20

Lunge - 45x20
Back Extension 10(2)

30 minutes of light sparring

Lat Pulldown:

130x20
170x10
190x8

Decline Situp - 15x20, 30x15, 45x10, 60x5, 25

 

[ASUThermo]

Bench Press:

135x10
205x5
225x10
275
305x3
325
185x20

Jerk: Front. Belt on 275.

135x5
185x3
225x5
245x3
275x3
295x2
315

T-Bar Row:

70x20
160x10
185x5
90x20

DB Curl:

40x10
50x8
60x3
65

Dips - 5(3)
Ab Wheel - 8(3)
Back Extension - 10(2)

 

[ASUThermo]

Squat: Belt on 365.

135x5
225x20
275x5
315x5
365x5

Deadlift: Pain free.

225x5
275x10
315x10

Sparring for about 30 minutes

Decline Situp - 25, 50x10(3)
Back Extension - 10(5)
Ab Wheel - 10(3)
Lat Pulldown - 140x10, 8
Walking Lunge - 45x4(3)

 

[ASUThermo]

Bench Press: Paused, heels down.

45x10
135x5(3)
225x10
245x8
280x4

BOR: Paused at chest for a moment.

135x5
185x5
190x8
195x8
205x8

Military Press:

45x10
95x20
145x8

Bar Curl:

45x10
55x20
75x10
95x8

Superset
Hang Power Clean - 135x5(3)
Dip - 8, 7, 6

Decline Situp - 20(5)
Back Extension - 10x6(5)

 

[ASUThermo]

Squat: Belt on 365.

135x5(2)
225x4
315x3
365x2
405, 430
330x10

Deadlift:

225x3(2)
275x3
325x8
375x3
275x5(3)

Superset
Lunge - 95x8, 115x5, 145x5
Back Extension - 10x8(3)

Decline Situp - 20, 10x20, 25x10, 40x10, 50x8, 65x5

Sparred for 40 minutes

Leg Curl - 60x10, 75x10(3)