Goals & Gains Nu'Keese vs. A Lawyer

[ASUThermo]

Squat: No belt, all 6th reps paused for a 10+ count for stretching purposes.

135x5(2)
225x5
315x6(4)

Snatch Pull: High, to mid chest.

135x3
155x3
185x3
205x3(8)

Power Snatch - 155x3(3)

OHS: Paused all 3rds.

155x3
185x3
205x3
225x3

Back Extension - 8(4)
Ab Wheel - 8(4)
Russian Twist 15x8(3)

 

[ASUThermo]

Friday: 01/10/14

Deadlift:

225x5(3)
315x5
345x6(3)

Front Squat:

135x5
225x3
245x3(8)

Snatch:

115x3(2)
155x3
160x3(8)

DB Incline Bench - 55x10, 95x5, 110x5, 115x5
Lat Pulldown - 150x8(3)

Monday: 01/13/14

Bench Press:

135x5(2)
185x5
240x6(4)

Power Clean & Jerk:

155x3(2)
205x3
225x3(6)

BOR - 205x6(3)
Hanging Leg Raise - Straight 10(3), Bent 10(3)
Incline Bench Press - 135x5, 185x5, 205x5
DB Curl - 55x6(2), 55x10
Tricep Extension - 70x20

Tuesday: 01/14/14

Power Snatch:

115x3(2)
135x2(2)
155x2(2)
175(2)
185, 195, 205
160x3(3)
160x5, 4, 3

Squat:

205x5
275x3
315
340x6(3)

RDL from 3 in deficit - 155x6(3)
Pull-up - 6(3)
Decline Situp 25x6(3) plate behind head

Thursday: 01/16/14

Power Snatch + OHS:

95x1+6(3)

Clean & Jerk: Belt on 245 and heavier.

155x3(2)
205x2
225, 245, 265, 275
225x3
275x2
245x3

Military Press: Tall clean to get into position.

135x5
145x6(3)

BOR - 145x5(3)
DB Incline - 105x6(2), 105x4
Reverse Crunch - 15(15)
About 15 minutes of 1v1 basketball

 

[ASUThermo]

Clean & Jerk: belt on 245+

155x3(2)
205x3
245x3
265x2
275, 285, 295
265x3+1
295

Clean Pull: No straps, no belt

295x3
315x3
335x3

Squat: Belt on 365+

225x5
275x5
315
365x5
385x5
405x2
415x2
315x3,2,1 all reps paused

BOR: Held at chest for a 2 count

135x8
185x5
205x5
225x5

Hanging leg raise - 12,10,8
Hanging knee raise - 12, 10, 8 held at top

 

[ASUThermo]

Bench Press: Pause on last rep of each set.

135x8(2)
225x5
265x5(2)
265x4(2)

Snatch:

115x2(2)
155x2
175x2
190x2
200x2
175x2
185x2

Snatch Pull: Hook grip only.

225x3
245x3
275x3

Front Squat: Belt on 335.

225x3
275x3
295x3
315x3
335x3

 

[ASUThermo]

Power Snatch: 215x3 is a PR

115x3(3)
155x3(2)
175x3
195x3
205x3
215x3 PR

Power Clean: Belt on 245 and heavier

205x3
225x3
245x3
265x3
250x3
235x3

OHS:

115x3
170x3
205x3
225x3
205x3

Decline Situp (Plate BTN) - 10, 25x6(4)
DB Curl - 40x6(3)

 

[ASUThermo]

Clean & Jerk: All time 3 Rep PR in clean with 295. Belt on 255 and on.

135x3+3(2)
185x3+3
225x3+1
255x3+1
275x3+1
295x3+1 PR
285x2+1
265x3+1

Clean Pull: Hook grip.

305x3
325x3
345x3
335x3

Squat: Belt on 365 and on.

225x5
315x5
365x5
395x5
375x5
350x5
135x1(3) with a 15 second stretch at the bottom

Back and forth with no break
Decline Situp - 20, 15, 10
DB Side Bend - 65x10, 8, 5

 

[ASUThermo]

Snatch: 3 Rep PR's.

95x3(3)
155x2
175x3
195x3
210x3 PR
220x3 PR
205x3

Snatch Pull: Lifting straps.

225x3
245x3
265x3
280x3

Front Squat: Belt on 325 and 345

225x3
275x3
325x3
345x3
225x3(2)

Bench Press:

135x5(2)
225x5

DB Curl - 45, 40, 35x5

Snatch - 220x3

 

[ASUThermo]

Power Snatch:

115x3(2)
155x3
175x2
195x2
205x2
180x2
190x2

Power Clean & Jerk: 1+1, Belt on 265

175x2
205x2
225x2
245x2
265x2
235x3
175x2

KB Swings - 45?x10(4)
Situps - 10(4)

 

[miaou]

Solid snatching, man.

 

[Jebus Korea]

Which city/gym do you train at?

 

[ASUThermo]

Solid snatching, man.

Thanks man!

Which city/gym do you train at?

I'm in northern NJ. I actually just started at a new place yesterday which is closer to home, I plan to train there about 80% of the time.

 

[ASUThermo]

Snatch:

115x3,2,1
155x2
175, 195, 205, 225

Clean & Jerk: Belt on 275 and on.

205x2
245, 275, 295, 310

Front Squat: Belt on 315 and on.

225x3
275, 315, 355, 370
315(3)

OHS:

135x5
185x5
225x3
245x3
250x2, 1

Snatch Grip Press:

95x10
115x8
135x5
140x3,2,1

 

[ASUThermo]

Tuesday: 02/04/14

Squat: Belt on 365.

135x5(2)
225x3
315
365x3(10)

Snatch Pull: Lifting straps.

135x5
185
220x5(3)

Snatch Grip DL: Lifting straps.

245x5(3)

Push Press:

135x5
185
205x5(5)

Wednesday: 02/05/14

Muscle Snatch:

95x3(4)

Power Snatch:

145
155x2(5)

Snatch Balance: Snatched to position.

165x3(5)

Front Squat:

135x3
225x3
295x3(7)

 

[ASUThermo]

Jerk: Belt on 275 and on.

155(3)
205x2
245, 275, 295, 315, 325
260x2(3)

Power Clean: No belt, no hook.

220x2(5)

SLDL: Beltless, off of 45lb. bumper.

275x3(5)

Circuit: 2 sets no break.

Situp - 15
Superman - 15
Pullup - 5
Pushup - 15
DB Curl - 40x5

 

[ASUThermo]

Snatch:

155(3)
205(2)
220, 230

Clean & Jerk: Belt on 275

205x2
245, 275, 300, 315

Squat: Belt on 365 and up.

225x3
315x2
365, 405, 440

Snatch:

155x2(3)
175x2(10)

Situp - 20
Back Ext. - 10, 8, 6, 4, 2
Hanging Leg Raise - 10, 8, 6, 4, 2

 

[ASUThermo]

Squat: Belt on 380.

135x5
225x3
275x2
315, 365
380x3

Snatch Pull: Lifting straps, knurling was non existent where my hands are placed in snatch.

135x3
225
235x3(5)

Snatch Deadlift:

265x3(5)

Push Press:

135x3
185x2
220x5(5)

 

[ASUThermo]

Muscle Snatch:

95x3(3)
115x3

Hang Snatch: Lifting straps.

145x2
165, 185, 205, 215

Power Snatch: Lifting straps.

175(2)
175x5

OHS:

135x3
185x2
205x3(2)
205x5
205x4

Bench Press:

185x5
225x5
255x4
275x3
285x2

V Situp - 20, 20, 10, 10

 

[ASUThermo]

Front Squat: Belt on 315.

135x5
225x3
275x2
315x3(10)

Clean Pulls: Lifting straps. No belt.

135x5
225x3
315x5(3)

Clean Deadlift: Lifting straps. No belt.

355x5(2)
345x5

Snatch Push Press:

135x5
185x3
205x5(5)

 

[ASUThermo]

Saturday

Snatch to 235
C&J to 300
Front Squat to 365

Pullups, DB curls, Bent over lat raise and hang power snatch, I forget the weights and reps, all light stuff.

Monday

Push Press: BTN

135x5
185x3
225x2
255x5
225x5(2)

Squat: Belt on 405 and on.

225x3
315x2
365
405x5
415x5
370x5(2)
365x5

Bench Press: All reps paused for 2-3 count.

135x5
225x3
275x4
250x4(2)

BOR: Hook grip.

135x3
185x3
235
255x5
225x5(2)

Situp - 20, 20, 15, 15
Side Bend - 45x20
Snatch Balance - 95x5(5)
Stretching

 

[ASUThermo]

Hang Snatch:

95x3(2)
145(3)
165, 185
205x3
185x3(2)

Power Clean:

185x3
205
225x3(3)

Snatch Deadlift:

225x5
255x5
275x5

SDL - 275x5(3)