Nu'Keese vs. A Lawyer

Reading this leads me to believe I can probably cut the Sheiko volume in half and still make gains
 
deadshot138 said:
Reading this leads me to believe I can probably cut the Sheiko volume in half and still make gains
Click to expand...

I am 4 weeks out from a meet, we are tapering and increasing intensity right now so it might be a little deceiving. But it is safe to say that I have been responding better to less volume actually.

02/20 - Sat

Squat:

20x10(2)
75x5
125x3
175, 205, 230, 245
255x2 PR 7.5
230x3, 4

Bench Press:

20x15(2)
70x8
100x5
125x3
152.5x2
170, 185
195x2 PR 2.kg
175x3(2), long pauses

Deadlift:

175, 205, 235, 242.5
255(4)
 
Last edited:
02/22 - Mon

RDL - 125x3(3)
Cable row - 125x6(3)

Bench Press:

20x15(2)
70x10
100x5
125x3
145x2
170
185x4 tied PR from 1/23
165x4(4) long pauses 7 more reps than 1/23

Cable row - 125x8(5)
 
Last edited:
02/23 - Tue

Squat:

20x10(3)
75x3
100x3
125x3
150x3
175x3
200x2

Hammer curl - 15x20(3)
 
02/24 - Wed

Face Pull - 80x12(4)
Bar Curl - 20x12(2)

Bench Press:

20x15(2)
70x5(2)
100x5
125x4
145x2
160, 170

Bar Curl - 20x12(2)
 
02/26 - Thu

Squat: 322. Just wanted to get the move in to be ready for Sat, tired from moving gps.

75x5(5)
 
02/27 - Sat

Squat: Good warmup.

75x5
135x3
185x2
215, 230
Hit Bench Here
75x3
145x2
175, 205, 230
250x3 PR 5kg
250
230x3(2)

Bench Press:

20x15
75x6
120x2
150, 170, 185, 195 Pause
175x6


Bench Press:
 
03/01 - Mon

Squat:

20x10
75x6
125x3
175, 205, 227.5, 240 252.5
257.5x2 PR 2.5kg
230x2(2)

Bench Press: 3ct pause.

20x20
70x8
100x6
125x4
145, 160
175(2)
125x4(3)

Pulldown - 80x10(3) palms facing, slow controlled

Left shoulder and elbow pain really bad that night and next morning, right shoulder bad that night.
 
Last edited:
03/02 - Tue

Lots of shoulder and arm stuff, helped a bit.

Deadlift:

125(3)
175(2)
220(2)
250
260(3)
 
Last edited:
03/03 - Wed

Shoulder and elbow stuff.
Accessory work.
 
03/05 - Friday

Squat: 267.5 is looking good for a 2nd.

20x10, 8
75x5
120x3
155x3
190, 220, 240, 257.5, 267.5 PR 2.5

Bench Press: Shoulders, pecs and left biceps were really bad. Butt came up about a foot on 195. Might have to settle for 195 at meet.

20x15
70x6
120x2
142.5, 162.5, 177.5, 187.5 195x

Cable row - 125x5(3) supine grip
Rear Delt Fly - 15x15(3)
Bar Curl - 20x10(3)

Will deadlift tomorrow or Sunday.
 
03/06 - Sat

Deadlift: Lots of pain.

70x5(3)
175(3)
225, 255, 277.5

Did some shoulder and arm stuff.
 
ASUThermo said:
03/05 - Friday

Squat: 267.5 is looking good for a 2nd.

20x10, 8
75x5
120x3
155x3
190, 220, 240, 257.5, 267.5 PR 2.5

Bench Press: Shoulders, pecs and left biceps were really bad. Butt came up about a foot on 195. Might have to settle for 195 at meet.

20x15
70x6
120x2
142.5, 162.5, 177.5, 187.5 195x

Cable row - 125x5(3) supine grip
Rear Delt Fly - 15x15(3)
Bar Curl - 20x10(3)

Will deadlift tomorrow or Sunday.
Click to expand...

When is your meet?
 
03/08 - Mon

Squat:

20x10(2)
75x3(2)
125x2
155, 190, 220, 237.5, 250
205x2

Bench Press: Left side is a mess.

20x15(2)
70x5
105x3
130x2
150, 170, 185x

Deadlift:

125x3(2)
175
215(2)

Facepull - 60x12(5)
 
03/10 - Wed

Deadlift:

75x5(2)
125x3
155(3)

Bench Press:

20x15(2)
70x5
100x4
120, 135
145(2)

Squat:

20x8(2)
75x5
125x3
170
190(2)
 
03/12 - Sat

Light breakfast small iced coffee (no coffee meet day)
Ibuprofen 6 hours ahead (5 meet day)
More food 4 hours
More 2 hours Migrain Combo

Squat warmup, Sombra on elbows and thighs, DO GLUTES, LOWER BACK AND KNEES AT MEET,
2 Scoops gold standard

Bench warmup, Sombra on shoulders pecs and upper back, get Jake to work on left scap rear delt and left biceps and elbow. 1 Scoop (large at mee) 110

Deadlift 1 Scoop ben esgro stuff, no wrist wraps, do not forget baby power on thighs and forearms


Squat:

20x10(2)
75x6
105x4
135x3
165x2
195, 225
245, 260, 272.5, 5 PR 10 rpe

Bench Press:

20x15(2)
70x8
90x5
110x4
135x3
150, 165, 180
190, 200, 205, 2.5 PR touch and go

Deadlift:

125x3
175x2
225
255, 282.5, 302.5x should be there next week



Goal for meet will be.

Squat:
247.5
262.5 to set up 600 or 267.5 for a meet PR
272.5 or 275 - 277.5

Bench Press:

185
195 meet PR
200 to finally hit 200 SR bench

Deadlift:

267.5
287.5 or weight to secure meet PR
302.5 or weight to secure 772.5 (1700) if Geno happens to be MC 302.5 no matter what.
 
Last edited:
ASUThermo said:
03/12 - Sat

Light breakfast small iced coffee (no coffee meet day)
Ibuprofen 6 hours ahead (5 meet day)
More food 4 hours
More 2 hours Migrain Combo

Squat warmup, Sombra on elbows and thighs, DO GLUTES, LOWER BACK AND KNEES AT MEET,
2 Scoops gold standard

Bench warmup, Sombra on shoulders pecs and upper back, get Jake to work on left scap rear delt and left biceps and elbow. 1 Scoop (large at mee) 110

Deadlift 1 Scoop ben esgro stuff, no wrist wraps, do not forget baby power on thighs and forearms


Squat:

20x10(2)
75x6
105x4
135x3
165x2
195, 225
245, 260, 272.5, 5 PR 10 rpe

Bench Press:

20x15(2)
70x8
90x5
110x4
135x3
150, 165, 180
190, 200, 205, 2.5 PR touch and go

Deadlift:

125x3
175x2
225
255, 282.5, 302.5x should be there next week



Goal for meet will be.

Squat:
247.5
262.5 to set up 600 or 267.5 for a meet PR
272.5 or 275 - 277.5

Bench Press:

185
195 meet PR
200 to finally hit 200 SR bench

Deadlift:

267.5
287.5 or weight to secure meet PR
302.5 or weight to secure 772.5 (1700) if Geno happens to be MC 302.5 no matter what.
Click to expand...

Damn dude now that's a battle plan. Is sombra like icy hot or something?
 
deadshot138 said:
Damn dude now that's a battle plan. Is sombra like icy hot or something?
Click to expand...
Thanks. Sort of, camphor and menthol. Something I've used since the WL days, good stuff. I think Greg Everett has a vid or write up about it.
 
03/15 - Mon

Squat:

20x8(3)
75x3
125x2
175, 205, 227.5, 247.5
220

Bench Press:

20x15(2)
70x6
100x4
125x3
145, 160, 175x, Didn't press it up, lots of pain on the way down. Called it.

Deadlift:

175(3)

Face Pull - 60x15(2)
Cable Row - 125x8(2), supine
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,237,018
Messages
55,461,349
Members
174,787
Latest member
Santos FC 1912

Share this page

Back
Top