Goals & Gains Nu'Keese vs. A Lawyer

[ASUThermo]

Bench Press:

135x8(3)
185x5
225x3
275x2
315x3
225x13
275x3(3)
225x5(3)

Lat Pulldown:

100x8
140x20
200x8

Military Press:

95x5
145x5(3)

Curl: Against wall for 95x5(3).

45x10
65x20
95x5(3)
95x10

Ab Wheel - 10(3)
DB Side Bend - 85x8, 100x5(2)
Back Extension - 5(2)
Hanging Leg Raise - 5(2)

 

[ASUThermo]

Clean & Jerk:

155x3(3)
195, 225
245(3)

Bench Press: Paused reps, heels down.

135x8(2)
225x5
240x5
255x5
270x5
225x8

BOR: Pause at the top.

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

Push Press [BTN] - 185x5(3)
Curl - 45x8, 95x5(2)
Decline Situp - 20x20, 50x10, 65x8

 

[ASUThermo]

Deadlift:

225x5(2)
275x3
315x3
350x10
390(3)

Front Squat:

135x5
225x5
275x3(6)

Ab Wheel - 10(2)
DB Side Bend - 75x8(2)
Back Extension - 10(2)
Leg Lift - 15(5)

 

[ASUThermo]

Military Press: Power cleaned bar into place, sets of 180 were very easy.

95x3
125x3
145x3
160x8
180(3)

Power Clean: Hook grip on 245 and 255.

180x2
205, 245, 255

Close Grip Bench Press: Paused.

135x5
185x5
225x5
255x5
225x8

Lat Pulldown:

100x8
210x8
210x5
150x10(2)

Curl:

95x5
105x5
115x5
125x5
135(2)

Sparred - 4 rounds @ 3:30

Decline Situp - 25x10(3)
Leg Lift - 15(2)

 

[ASUThermo]

Squat: Belt on 365 and 405.

135x5(3)
225x5
285x3
325x3
365x10
405(3)

Front Squat - 225x5(3)
SDL - 135x5, 225x5, 275x5, 315x5
Lunge - 135x4(4)
Heavy Bag - 5@3:00

 

[ASUThermo]

Military Press:

45x10
95x5
115x5
135x5
155x5

Bench Press: All reps paused.

135x5(3)
195x5
225x5
255x5

Lat Pulldown:

150x5
170x5
190x5
210x5
230x5

BOR:

185x5
235x5
185x5

Ab Wheel - 15, 12, 10
Light sparring for about 15 minutes

 

[ASUThermo]

Squat: Belt on 315.

135x8(2)
225x5
315x3
365
385x8
415(2)

Deadlift: Belt on 405 and heavier.

135x5
225x3
315x3
405x3
425x3

Front Squat: Belt on 315 and 330.

225x2
275x2
315x2
330x2

OHS:

145x10
165x8

T-Bar Row:

115x20
170x10
195x5

Decline Situp - 35x20, 55x5(3)
DB Side Bend - 55x10, 95x8, 105x8
Leg Curl - 45x15, 12

 

[ASUThermo]

Bench Press: Belt on 305 and on.

135x8(3)
185x5
225x3
255x2
285, 305, 320
280x5(3)

Push Press: Arms/shoulders were toast after bench, went light.

135x5
185x3
235x2, stopped
185x5(3)

Curl:

45x8
95x3
115, 125
95x5(3)

Light sparring for 5, 3 minute rounds

 

[ASUThermo]

Deadlift: Belt on 445 and 465. Did doubles with 405 until I felt slow.

135x8(2)
225x5(2)
315x5
365x3
405x3
445x3
465
405x2(6)

Front Squat: Belt on 275x8 and 325

225x3
275x3
275x8
325x3

Paused Squat - 315x2(5)

Decline Situp - 12(6)
Lunge - 95x5(3)
Russian Twist - 25x8(3)
SG High Pull - 95x8(5)

Hit the bag for 5, 90s rounds followed by various core accessory moves.

 

[ASUThermo]

Bench Press: Paused reps.

135x8(3)
225x3
255x2(8)

Curl:

45x8
95x5
105x8
105x5(2)

Military Press:

95x5
115x5
135x5
155x5
175x5

Lat Pulldown:

180x10
220x3
150x5(3)

Ab Wheel - 12(5)
Cable curl, pressdown, fly for sets of 12. I forgot the weight.
5 90s rounds on the heavy bag.

 

[Fighting Sprite]

Nice work in here, bruv.

 

[ASUThermo]

Nice work in here, bruv.

Thanks man!

 

[ASUThermo]

Squat: Belt on 2(5)

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

Deadlift: Belt on 3(5)

135x5
225x5
315x3
385
425x3(5)

BB Lunge - 95x5(3)
Decline Situp - 15, 35x10, 40x20, 20
DB Side Bend - 45x10(3)
TBar Row - 90x10(3)
Leg Curl - 4 sets of 10, forgot the weight

 

[ASUThermo]

Bench Press:

135x8(3)
225x3
275, 315, 330
285x3(5)

Bar Curl:

45x8
65x5
85x5
105x5
125
105x3
85x3
65x3

Power Clean & Power Jerk:

155x3
205x2
225x2
245x2

Lat Pulldown - 150x10, 130x10, 110x10

 

[ASUThermo]

Squat:

135x5(2)
225x5
275x3
315x2
365x3(5)

Deadlift:

135x5
225x5
315x5
365x2
405x5(3)
405x10

Bench Press:

135x8(3)
185x5
205x8(3)

10, 2 minute rounds sparring with 45s breaks

TBar Row - 90x8, 135x5, 90x8
DB Curl - 40x10(3)

 

[ASUThermo]

Bench Press: All 3rd reps were funky, but moved quickly

135x5(3)
225x3
275x2
315
295x3(5)

Power Clean:

155x3
205x2
245x2
260x2
275

Power Snatch:

155x3(5)

Curl:

45x8
95x5
105x5
115x5
95x5

DB Incline - 75x10(3)

 

[ASUThermo]

Squat: No belt.

225x5(2)
315x3
350x2(5)

Deadlift: Belt on 430.

135x5
225x5
275x3
350x2
405
430x4
430x8
430x5
430x3

BB Lunge - 95x5(3)
Back Extension - BWx5(3)
Decline Situp - 20, 50x5(3), 50x10
TBar Row - 90x5, 135x5(3), 135x10

 

[ASUThermo]

Power Clean: Ugly looking shit right there.

155x3(2)
205x3
225x3
235x3
245x3
255x3
265x3

Power Snatch:

155
165x2
175x2
185x2
195x3, 2, 1

Bench Press: All reps paused.

135x5(5)
185x5
255x2(5)

Military Press: Power cleaned to position.

155x3(5)

DB Incline - 80x10(3)
DB Curl - 30x5, 40x5, 55x5(2), 55x8

Sparring - 10, 2 minute rounds with 45s breaks

 

[CRZA]

You got any new bench and curl numbers (and video if you have), bruv?

 

[ASUThermo]

Bench Press: All reps paused.

135x8(2)
185x5
225x6(4)

Power Clean: Belt on 265 and 270.

155x3(3)
175x3
195x3
225x3
245x3
265x2
270x3
225x3(3) power clean + power jerk

Snatch Grip BTN Press:

95x5
115x5
135x5

BOR: Strict, with slight pause at top.

135x10
155x10
175x10
135x10

DB Incline Bench - 95x5, 105x5, 105x8