Nu'Keese vs. A Lawyer

12/24 - Thu

Squat: High Bar

185x3(3)

Deadlift: Beltless

125x3
175, 205

Pull down - 125x8(3)
Roll out - 10(2)
 
12/26 - Sat

Squat:

230
205x4(2)

Bench Press:

175
155x4(3)

Deadlift:

260
230(3)

Roll out - 11(2)
Cable row - 155x8(3)
 
12/28 - Mon

Bench Press:

20x15(3)
70x8
90x5
110x5
130x5
150, 160
130x5(4)

Pull down- 125x10(3)
Lat Raise - 15x8(3)
 
12/29 - Tue

Squat: Might be able to hit 205x10 at end of block.

20x10(3)
75x5
125x3
165x3
195x3
217.5
197.5x8
197.5x4(3)

Deadlift:

120x3
175
205x2
210x2(5)

Cable Row - 170x8(3)
Db Curl - 35x8(2)
Roll out 10(2)
 
12/30 - Wed

Bench Press:

20x15(3)
70x8
100x5
125x4
145x4, 8, 4
Neutral Grip
102.5x10(2), 20

Pulldown - 100x10(5)
 
12/31 - Thu

Squat: High bar, basically 211 tempo.

20x8(2)
70x5
110x4
130x3
155x3
175x3
185x3(4)

Deadlift:

RDL
125x5(2)
155x5
Sumo
155x3(4)

Roll Out - 10(3)
A DB Curl - 35x10(3)
 
01/02 - Sat

Squat:

20x10(2)
70x5
120x3
155(2)
185, 210, 235
75x5
125x3
175
205x3(2)
205x4

Bench Press:

75x8(2)
105x5
135x2
155, 170, 185
155x5(3)

Deadlift: Had to sandbag these. Short on time and stomach was wonky.

160x2
215, 245
215(5)

Roll out - 8(2)
Pull down - 100x8(3)
 
01/04 - Mon

Bench Press:

20x15(2)
70x10
100x5
125x3
145
162.5x2, 3 ct pauses
135x5(3) comp pauses
135x15, RPE 6 or 7, will go for 20 next week

Cable Row - 140x12(4), slow and controlled, hit at bottom of sternum
 
Last edited:
01/05 - Tue

Squat:

20x8(2)
75x8
125x3
175, 205, 225
197.5x5(3)
197.5x4(2)

Deadlift:

175(2)
210x2(2)
 
01/06 - Wed

Pulldown - 100x12(4)

Bench Press:

20x15(3)
70x8
105x5
125x3
145x4(4) long pauses
Nuetral Grip
102.5x8, 29 PR, 8

Pulldown - 125x8(4), slow and controlled
 
01/07 - Thu

Squat: 310

20x10
75x5
125x3
175x3
177.5x3(4)

DB Curl - 35x8(3)
Roll out - 10(3)
 
01/09 - Sat

Squat:

20x10
75x5
125x3
175, 205, 225
182.5x3(2)

Bench Press:

20x15(2)
70x8
100x6
125, 145, 160,
145x2
170x2
160x2(2)

Deadlift: Beltless.

175(2)
195(5)

Roll out - 8(2)
Cable Row - 125x12(4)
 
01/11 - Mon

Bench Press:

20x15(3)
75x8
105x6
135x5
150x2
165x2, 3ct pause
135x18
135x6(2), comp pause

Cable Row - 155x10(4)
Lat Raise - 15x8(3)
 
01/12 - Tue

Squat:

20x10(2)
75x5
125x3
155x2
185, 205, 225
197.5x10 PR, last rep moved looking like 6, but was gassed
197.5x3(5) basically paused

Roll out -12(2)
High facepull - 80x15(2)
 
01/13 - Wed

Cable row - 80, 110, 125x8

Bench Press:

20x15(2)
70x8
100x5
125x3
145x3(3)
2 fingers inside comp grip
105x31 PR...buddy added collar to left, didn't notice til after
102.5x10(2) 220 tempo

Cable row - 155x8, 170, 185, 200(3) x5

Deadlift: Beltless. Weight x Sumo, Conventional

125x3, 2
145x3, 2
160x3, 2
175x2, 2
205x2, 2(2)
 
01/16 - Sat

Squat:

20x10(2)
75x5
105x5
135x3
165x2
195x2
212.5x2
220x2(3)

Bench Press: Long pauses.

20x15(2)
75x8
105x5
125x3
145x2
162.5x2
177.5x2
165x2(3)
Sling Shot
195, 205

Pull-down - 80x8(2)
Roll out - 10(2)
ADBC - 35x6(2)
 
01/18 - MLK

Deadlift:

125(3)
175(2)
205, 225, 245
225(5)

Squat:

20x10
75x5
125x3
155x2
175x2
195x4(4)
 
01/19 - Tue

Pull-down - 125x10(3)

Bench Press: Comp pause on double and most reps.

20x15(3)
75x5
95x5
125x3
145x3
155x5
167.5x2
155x5(4)
Neutral grip (pinky on ring) 330
112.5x6(2)

Cable row - 155x8(3)
 
Last edited:
01/20 - Wed

Squat:

20x10
75x5
125x3
155, 185, 205, 225, 245
207.5x8 PR
207.5x3

Deadlift:

185x3(4)

DBC - 25x12(3)
Roll out - 10(3)
 
01/21 - Thu

Bench Press:

20x15(3)
70x10
100x5
125x3
145x5(5)

Face Pull - 60x15(5)
 
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