Goals & Gains Nu'Keese vs. A Lawyer

[ASUThermo]

Snatch Push Press:

135x5(2)
185x5
205x5
225x3
255x5 PR?
225x5(2)

Squat: I think I hit a beltless PR with 455. Belt and wraps on 455x5 and just belt on 405 paused.

225x3
315x2
405, 455
455x5
405x2 paused

Bench Press:

135x5(2)
185x3
225x3
245x2
275, 315
325x5
285x2(2)

Hang Power Clean: Wanted to power snatch but someone was using the platform's adjacent mirror to do stuff...

135x3(2)
185x3
225x3
245, 265
275(2) both sunk below power level.

Good Morning, Press, FS - 135x5/5/5(5)
Situp, Box Jump (4" below hip) - 20/5,18/5,16/5
Vertical Jump - 5 tries, no clue how high I got.

 

[ASUThermo]

Snatch:

No Hook
115x3(2)
155x2(2)
195
210(2)
Hook
225
235(2)
Snatch + OHS
205x1+3(2)
205x1+5

BOR - 205x5(5)
Snatch Pull + Snatch + OHS - 155x3+1+3(5)

 

[ASUThermo]

Front Squat: Belt on 345 and on.

135x3(2)
185x3
225x2
275, 315, 345
365x3 PR
315x3(5)

Good Morning - 135x8(5)
Press - 135x5(5)
Situp - 24, 20, 20, 36
Side Bend - kb x 12,13,14
Sprints - basketball court length x 10

 

[ASUThermo]

Thursday

Snatch:

115x3(3)
155x2(2)
195, 210
225x2
235x2
240x

Power Clean:

235x2
245x2
265x2
285
290x

Hang Clean Pull (Mid Shin) - 290x5(5)
Leg Raise - 15(3)

Saturday:

Power Clean & Jerk:

155x3(3)
225x2
235(5)

Snatch + OHS - 155x1+5(3)
Snatch + PP - 155x1+5(3)

 

[ASUThermo]

Power Snatch + Hang Snatch:

95x1+1x2
135x1+1x2
165x1+1x2(4)

Hang Clean + Push Press:

165x2+1(2)
185x2+1
205x2+1(2)
235x2+1
Hang Power
255x3+1 PR

Front Squat: Belt on 345 and on.

225x3
275x2
315, 345, 365, 375

Push Press - 225x5(2)
Snatch Push Press - 165x5(2)
Snatch Press - 135x5(2)
Super Set
Situp - 25,20,15,10,10,10,10
Side Bend - kb x 12,10,8,5,5,5,5

Suicides (FT,Half,FT,BL) - 5@ < 37s

 

[ASUThermo]

Squat: Belt on 455 and on.

135x3
225x3
275x3
315x2
365, 405, 455
405x2(7)

Hang Snatch Pull:

205x5
225x5
235x5
245x5
250x5

 

[ASUThermo]

Had to alter workout due to a couple of cranky joints.

Tuesday

Press:

115x5(3)
165(7)

Power Clean:

115x3(3)
155x3
175x3
195x3(3)

Wednesday

Squat: No belt. Paused last rep of each set for a 3 count.

135x5
225x3
315x3(6)
365x3(2)

Bench Press: Paused last rep of each set for a 3 count.

135x5(2)
225x6(3)
275x3(2)

Situp - 12(4)
Side Bend - kb x 12(4)
KB Row - 5(2)

 

[ASUThermo]

Wednesday: 04/30/14

Deadlift:

135x8
225x5
315x3
365x3
415
425x3(4)
425x9

Press:

95x5
135x5(3)

Saturday: 05/03/14

Squat: Belt on 405 and 425.

135x8
225x5
315x5
365x3
405
425(7)
275x5(3)

Lat Pulldown - 150x8(2)
Glute Bridge - 185x12(2)
Ab Wheel - 10(3)

 

[ASUThermo]

Bench Press:

135x8
185x5
225x3
255x3(3)

Deadlift:

225x3(3)
315x3
405x2
455x2(3)

Bar Curl - 75x10(2)
KB Side Bend - 15, 12, 10

 

[ASUThermo]

Thursday

Bench Press: Last rep of each set paused.

135x8(2)
225x5
275x3(5)

Squat: Belt on 365.

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

Chest Fly - 25x10(2)
KB Row - 10(2)
KB Upright Row - 10(2)
Situp - 25, 20
KB Side Bend - 15(2)

Monday

Deadlift: Belt on 465.

135x8(2)
225x3
315x2
365, 415
465x3(5)

Sumo DL - 315x3(5)
BOR - 135x5(5)
Dip - 8,6,6
Curl - 65x8(3)
Situp - 15(2)
KB Side Bend - 8(2)

 

[ASUThermo]

Squat: Alternated lighter sets with bench sets.

135x5(2)
225x5
315x2
365x2
295x3(8)

Bench Press: All reps paused.

135x8(2)
205x3
260x2
210x3(8)

BOR (pause at top) - 140x8,7,6,5
Ab Wheel - 8,7,6,5

Lat Pulldown - 120x8,7,6,5
Leg Raise - 8,7,6,5

 

[ASUThermo]

Deadlift: Belt on 405 & 465.

155x5(2)
245x3
335x2
405x2
465x2
375x3(8)

Bench Press: All reps paused, 225 slow eccentric.

135x8(2)
225x3
275x2
225x3(8)

BOR - 155x8(3)
Incline DB - 65x8(3)

Ab Wheel - 10(3)
KB Swing - Largest KB x10(3)

1.5 and 2.0 grippers on the way home.

 

[ASUThermo]

Push Press:+/- 120s breaks

135x5(2)
185x3
215
235x2
195x3(6)

Front Squat: Belt on 315, +/-100s breaks

195x3
225x2
275x2
315x2
265x3(6)

Hang Power Clean:

135x3
185x3
205x3
225x2
240
220(3)

Situp - 20(3)
KB Side Bend - 15(3)

1.5 gripper on the way home

 

[ASUThermo]

Squat: Belt on 365 and on.

135x8(2)
225x5(2)
315x3
365
395x2
315x3(8) - 75s rest

Incline Bench Press:

135x5
185x2
205x2
175x3(8) 65s rest

KB Row - 8,7,6
Lunge - 95x5,4,3

Dips - 5(5)
BOR - 165x5(5)

Russian Twist - 10x12,10,8,6
Crunch - 20,16,12,8

 

[ASUThermo]

Deadlift: Belt on 495.

115x10
225x3(2)
315x2(2)
405x2
495x2
405x3(6)

Bench Press: Belt on 295.

135x10, 8
225x3
275
295x2
245x3(6)

T-Bar Row - 70x15, 95x12

Situp - 20,15,10

Leg Raise - 20,15,10

 

[ASUThermo]

Squat: Belt on 395-420 and final set with 345 (sore/weak back).

135x5(2)
245x3
315x3
365x2
395
420x2
345x3(5)

Tall Power Clean & Push Press - 115(10), 155x3(3), 180x3(3)
Pendlay Row - 155x8(3)
Tire Situp - 15,12,9

 

[ASUThermo]

Bench Press:

135x10
185x5
205x5
225x5
245x8

BOR - 135x20,18,16,14,12
DB Incline - 75x10(3)
T-Bar Row - 90x15(3)
Front Raise - 35lb Bumper x 12(3)

 

[ASUThermo]

Deadlift: Belt on 445

155x5(2)
245x3(2)
335x3
405
445x3(2)
DL off of two plates
395x3(2)

Decline Situp - 10x20,16,12; 20 with no weight
Back Extension - 10; 10x10(3)

DB Curl - 40x10(3)

Lat Pulldown - 120x10(3)

 

[ASUThermo]

Squat: Belt on 365

135x8(2)
225x5(2)
315x3
345x3
365x5(2)
Paused Squat
315x5(2)

Bench Press: Paused reps.

135x8(2)
225x5
275x3(3)

BOR - 135x10(4)

 

[ASUThermo]

Squat: Belt on 385.

135x5
225x3
315x2
365
385x5(2)
335x5(2)

Power Clean:

135x3
185x2
225x3(3)
185x3(3)