Nu'Keese vs. A Lawyer

[ASUThermo]

10/10 - Tue

SSB Squat:

155x4(4)

Anchored Situp - 12(3)

 

[ASUThermo]

10/11 - Wed

Deadlift:

220x3
240(4)
220x3(3)

Leg Raises - 15(3)

 

[ASUThermo]

10/12 - Thu

IVR - 8(3)
Rev Crunch - 15(3)

Bench Press:

180
167.5x4(4)
Close Grip
145x6(2)

SSB:

145x2
157.5x2
167.5x2
177.5x2
177.5x6

BSS - 8(4)
Pulldown - 15-9, 125, 140, 155 x8
Supine Cable Row - 155x8(3)

 

[ASUThermo]

10/14 - Sat

Squat:

225, 235, 242.5, 250
SSB
177.5x2
202.5x2
215x3 PR
227.5 PR
207.5x4 PR

Bench Press:

175x2
187.5
175x2(3)

Deadlift:

175x2
205, 230, 245
260x2
262.5x3 PR

 

[ASUThermo]

10/15-10/21

3 full body sessions on the machines on the ship, focused the pec issues and on things that worked for the elbow in the past, def helped.

10/22 - Sun

Squat: still in a good spot, 240 was right around RPE 7

205x2
225x2(2)
230x2
235x2
240x2

Bench Press:

145x2
155x2
165x2
175x2
182.5x2

Deadlift: Just worked on position and grip, stomach was trashed from the week of binge drinking.

155(8)

 

[ASUThermo]

10/23 - Mon

IVR - 8(3)

Bench Press: 5x5 PR

162.5x5
182.5
165x5
167.5x5
165x5(2)
Close Grip
150x5

Pulldown - to 155x9(2), supine
Cable Row - 170x8(3)
Lat Raise - 10-20 x 15-9
Seated Curl - 20-30 x 15-9
- Cable Triceps - 40x12(3)
Cable Curl - 60x12(2)
Rev Crunch - 15(3)

 

[ASUThermo]

10/24 - Tue

Deadlift:

120x3(5)
170(3)
210x3(5)

SSB Squat:

182.5x4
202.5, 215
182.5x6 PR, should have just done the 8
182.5x2

 

[ASUThermo]

10/25 - Wed

IVR - 8(3)

Bench Press:

172.5x3
182.5
172.5x3(3)

Supine Cable Row - 155, 170, 185 x8
Pulldown - 110x12(3)
Lat Raise - 10x15(3)
Seated Curl - 25x9, 9, 12
Triceps Cable - 40x9, 12

 

[ASUThermo]

10/26 - Thu

SSB Squat:

182.5x2
195x2
205x4
207.5x4

Deadlift:

220, 225, 230, 235

 

[ASUThermo]

10/28 - Sat

Squat:

185x2
210, 230
245x4 PR

Bench Press:

175, 187.5, 190, 192.5, 185

Deadlift:

220, 240, 250, 260

 

[ASUThermo]

10/30 - Mon

IVR, Leg Raise, CG Combo - 8, 15, 15 (3)

Bench Press:

175x4
185(2)
175x4

Pulldown - 125x8(2)
- Lat Raise - 12.5, 15, 17.5 x15, 12, 12
Cable Row - 155x8(2)
Seated Curl - 30x10(3)
Triceps Cable - 40x8(3)

 

[ASUThermo]

10/31 - Tue - Topshelf

Squat:

215x2
230x2
245x2

SSB: Elite FTS Bar

395x2
465

Deadlift:

175x2
225x2
245

 

[ASUThermo]

11/01 - Wed

IVR, Leg Raise, CG Combo - 8, 15, 15 (3)

Bench Press:

170(4)
Close Grip, super close
120x3(2)

Pulldown, Row, Triceps, DB Curls

 

[ASUThermo]

11/02 - Thu

Deadlift:

210(3)

SSB: Beltless tempo, just to get legs moving.

5s up to 102.5

BSS - 8(4)

 

[ASUThermo]

11/04 - Sat

Squat:

230, 245, 262.5, 272.5

Bench Press: Commands

175, 187.5, 195, 200

Deadlift:

225, 245, 260
277.5x2 PR

 

[ASUThermo]

11/06 - Monday

SSB Squat: All are rep PRs.

222.5x2
217.5x3
192.5x5

Deadlift:

205(3)
220(2)

Bench Press: Commands. Warmed up mixing in some close grip reps also.

175
187.5(3)
175x3

SSB Squat sets are an improvement, relative to Squat on Monday prior to 780 meet
Deadlift is an improvement from Monday prior to 305
Bench is a significant improvement (failed single at 185) to Monday prior to 200 meet.

Meet targets
245, 265, 272.5-280
187.5, 197.5, 202.5-205
265, 290, 297.5-307.5

 

[ASUThermo]

11/08 - Wed

SSB Squat:

172.5, 182.5, 192.5, 172.5

Bench Press: Comp pauses.

160, 170, 175
155x2

Deadlift:

150, 170, 177.5(2)

Pulldown, Cable Row (supine), DB Curl, Triceps, Lat Raise

Massage on Thursday 11/09

 

[ASUThermo]

11/11/23 - Saturday

2023 Powerlifting America Stars and Stripes

-Weight: 109.7
-Squat: 245, 265, Pass
-Bench: 187.5, 197.5x, 197.5
-Deadlift: 262.5, 277.5, 290
-Total: 752.5
GL - 91.05, DOTS - 446.14, Wilks - 443.213, Age DOTS - 450.60
Won Best Masters Lifter Award, lol



Squat: Opener felt great, then stomach started to rumble and lost tightness on my 2nd, so we scratched a 3rd. Shoulder soreness started to develop and didn't think 277.5 would be there based on 265. Open state record achieved with 265 so we were content there.

Bench Press: Fastest press commands I have ever received or seen in an IPF affiliated meet. Opener flew, so went to 197.5 for a 2nd, took 5 seconds to get the start command because of my elbow, pointed that out to them after the missed lift and got quick calls on my 3rd and smoked it. 205 or more would have been there on the day for sure. 12.5kg open state record.

Deadlift: Back got tight after that weird 2nd attempt on bench, sitting made it worse. Stuck with the 262.5 planned opener, but went conservative on the jumps and simply took what we knew would be 100% sure things. All 3 attempts moved well and secured the state records sweep.

 

[Rigg9]

11/11/23 - Saturday

2023 Powerlifting America Stars and Stripes

-Weight: 109.7
-Squat: 245, 265, Pass
-Bench: 187.5, 197.5x, 197.5
-Deadlift: 262.5, 277.5, 290
-Total: 752.5
GL - 91.05, DOTS - 446.14, Wilks - 443.213, Age DOTS - 450.60
Won Best Masters Lifter Award, lol

Squat: Opener felt great, then stomach started to rumble and lost tightness on my 2nd, so we scratched a 3rd. Shoulder soreness started to develop and didn't think 277.5 would be there based on 265. Open state record achieved with 265 so we were content there.

Bench Press: Fastest press commands I have ever received or seen in an IPF affiliated meet. Opener flew, so went to 197.5 for a 2nd, took 5 seconds to get the start command because of my elbow, pointed that out to them after the missed lift and got quick calls on my 3rd and smoked it. 205 or more would have been there on the day for sure. 12.5kg open state record.

Deadlift: Back got tight after that weird 2nd attempt on bench, sitting made it worse. Stuck with the 262.5 planned opener, but went conservative on the jumps and simply took what we knew would be 100% sure things. All 3 attempts moved well and secured the state records sweep.

Bad ass

 

[rikwebb]

Congrats on the state records!