Goals & Gains Nu'Keese vs. A Lawyer

Squat: No belt.

135x8
225x5
275x3
315x6(4)

Bench Press: Heels up from now on, I will be preparing for a meet in December where heels can be off the ground.

135x8
185x5
225x3
275
295(2)
225x8(3)

Deadlift:

225x3
315x3
365x8(2)
365x4(2)

Lat Pulldown - 170x8(3)
 
Power Clean:

95x3
145x3
185, 205
225x3,4,4,4,3

Bench Press:

135x8
225x3
260x5,5,4,4

Press - 95x6(4)
Curl - 65, 75, 85, 65 x 6
Situp - 10, 25, 25, 15
DB Fly - 40x12,10,8
 
Squat: Belt on 365.

135x8
225x3
315
365x4(6)

Front Squat:

135x3
225x2
275
315(3)

Lunge - 95x6(4)
BOR - 185x6(4)
RDL - 235x6(4)
Ab Wheel - 10(3)
 
Deadlift: Open belt.

115x5(2)
225x3(2)
315x3
385
445x4(6)

Press:

95x8(2)
115x8
135x8

Pull Up - 4(3)
DB Curl - 30x8, 35x8, 40x8, 30x8(2)
Hammer Curl - 25x15
DB Raise - 20x10(3)
Rear Delt Raise - 20x10(3)
Ab Wheel - 10(3)
 
Squat: Beltless. Warmed up with some FS.

135x8
225x5
315x2
365x2(6)

Bench Press: Various grip, paused reps.

135x8
185x5
225x3
265x2(6)

CG Bench - 185x8(3)
Shrug - 225x8(3)
-Hammer Curl - 35x8(3)
Situp - 25(4)
-Shoulder Complex - 10x8(3)
RGPD - 110x12, 130x10, 150x8
Chest Fly - 35x12, 10, 8
 
Power Clean:

135x3(2)
185x3
215x3
235x3
255x3
235x3

Squat: No belt.

135x6
225x6
315x3
365x2(6)
FS
225x3
275x2(3)

BOR:

135x4
185x4
225x4
255x4
235x4(2)

Lunge - 135x5(3)

Curl - 65x5, 95x5(3)
-Situp - 20(5)
 
Bench Press: Paused 5th rep of each work set.

135x10
225x5
265x5(6)

Incline Press: All reps paused.

135x6
185x3
205x3
225x3
205x3(2)

Dip - 12(2), 8(2)
Fly - 25x12,10,8
KB SB - Maroon x10(3)
 
Deadlift: 5 Rep PR of 520. Open belt.

135x5
225x5
315x3
405x2
455, 495
520x5 PR
435x3(5)

Front Squat: No belt.

135x5
225x3
275x3(3)

Lunge - 135x5(3)
-Good Morning - 135x5(3)
Lat Pulldown (Narrow Grip) - 110x15, 130x12, 150x12, 170x9
-Decline Situp - 25, 20, 15, 10(4)
-Leg Curl - 12, 10, 8
 
Power Clean & Push Press:

155x1+3(3)
225x1+3(3)

DB Curl - 40x10,9,8,7,6
KB SB - 10,12,14,12,10
 
Hey, just wanted to say that I enjoy your log and your training. I also wanted to gratulate you to your meet performance.

What I want to ask you is, do you follow any training program or scheme in any form?
Mostly because you train pretty frequently, I wonder how you structure your training.
 
KotovSyndrome said:
Hey, just wanted to say that I enjoy your log and your training. I also wanted to gratulate you to your meet performance.

What I want to ask you is, do you follow any training program or scheme in any form?
Mostly because you train pretty frequently, I wonder how you structure your training.
Click to expand...

Thanks man. Right now I am loosely following Prilepin's chart. I am using the file below as a guide in addition to the chart below.

http://www.powerliftingwatch.com/files/prelipins.pdf

http://complementarytraining.net/wp-content/uploads/2012/08/table1.jpg

I am trying to train 5 days a week hitting bench and squat two times a week and deadlift once a week. I am throwing in power cleans, back, overhead and accessory work when I can.
 
Squat:

135x8(2)
225x5(2)
315x3
365x5(2)
375x5(4)

Bench Press:

135x8(2)
225x3(2)
255x2
275x2(6)

Lunge - 135x5(3)
DB Row - ???x10, 8, 8
-Situp - 10x15,12,9
Ab Wheel - 15,12,9
 
Last edited:
Power Clean:

95x3(2)
185x2
235x2
255x3(2)
235x3

Squat: No belt. Knee sleeves on last 4 sets.

135x5
225x3
315x2
375x2(6)

Front Squat: No belt.

225x3
275x2
315(2)
275x2

BOR - 225x5(5)
Lunge - 135x6(3)
Curl - 95x5(4)
Situp - 15, 10x15, 10x12, 9x25, 6x35
 
Bench Press: Belt. Not sure if belt actually helps. Paused 6th reps.

135x10, 8
225x5, 3
275x6(6)

Incline Press: Paused each rep.

135x6
185x3
225x3(2)
205x3(2)

Dip - 10(4)
KBSB - Maroon - 10(4), 8
Incline Fly - 30x15,12,9
 
Power Clean:

95x3(3)
185(2)
235(2)
255(3)

Deadlift: Open belt on 495.

225x3
315x2
405x2
495x2
405x3(3)

Power Shrug - 365x5(3)
Front Squat - 275x3(4)
Push Press - 135x3(5)
Ab Wheel - 16, 13, 10
Hammer Curl - 40x8(3)
Pulldown - 180x8(2)
 
Squat: Belt on 455 and on.

135x5(3)
225x3
315x2
405, 455, 475, 485

455x3

Bench Press:

135x8(2)
225x3
275x2
315x2
265x3(5)

Incline - 185x5(5)
Lunge - 135x5(2)
-GM - 135x5(2)
-EZ Curl - 75x10(3), 8(2)
Situp - 15(4), 12(4)
-EZ SB - 70x12,10,8,12
 
Last edited:
Bench Press: Paused reps on 275, 295, 305.

135x5(3)
225x3
275x2
295x2
305x2
255x6(2)

BOR - 185x6(6)
-Dip - 12(2), Chain x 10(2)
Pulldown - 110x15, 130x12, 150x9, 170x6
Situp - 25(2)
 
Squat: Belt on 435 and 385.

135x5(3)
225x5
315x3
405
435x5
385x5(2)

Rack Pull (peg 3) - 405x3, 455x3, 505x3
Bar Curl - 95x5(5)
Upright Row - 95x5, 8(3)
 
Incline Press: Pinky finger on ring. All reps paused.

135x7(2)
185x5
205x5
225x5
195x5(2)

Row - 135x10, 155x8, 185x6, 135x10
Press - 95x5, 115x5, 135x5
Bench Press (various grips, paused) - 225x2(5)
KBSB - Mx15,12
Decline SU - 35, 25
 
Power Snatch - 155x2(3)
Power Clean - 235x3(2)

Deadlift: Belt on 525.

325x3(2)
415x2
505
525x4
435x3(3)

Power Shrug - 365x5(2), 275x5(2)
Lunge, Press, Good Morning - 95x5(3)
Pulldown - 100x15, 130x10, 150x8
-Ab Wheel - 15, 10, 8
Hammer Curl - 35, 40, 45x5, 30x8
Decline Situp - 35, 25
 
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