Nu'Keese vs. A Lawyer

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...

Great session!
 
03/17 - Wed

Bench Press:

20x15(3)
70x6
95x4
120x3
145, 160, 170
150x2

Squat:

20x8(2)
75x5(2)
125x3
165x2
185, 197.5

Deadlift:

155(3)

Cable Row - 125x6(2)
Roll Out - 8
Band Crunch - 10
Bunch of biceps stuff
 
03/20/21 - 2021 Philadelphia Love Championship

-Weight: 113.75
-Squat: 247.5, 267.5, 275 (10 Comp PR)
-Bench: 185, 195, 200 (7.5 Comp PR)
-Deadlift: 267.5, 287.5, 305 (5 Comp PR)
-Total: 780 (22.5 Comp PR)
-Wilks/GL/Dots: 454.51/456.31/92.84 PRs
- Drug Tested



Squat: Originally called 242.5 to open but 185 was dictated and increase. 280 might have been there, 275 was the right call to have some gas for bench and dead.

Bar x10
75x7
125x5
155x3
185, 210, 227.5

247.5, 267.5, 275

Bench: Went as planned, nothing would have impacted attempt selection.

20x15(3)
70x9
105x6
130x3
145, 160, 175

185, 195, 200

Deadlift: Was offered an Xbox X if I hit 305, so opened at 267.5 to move to 287.5 to set up either 297.5 or 305. 287.5 moved quick so we called 305.

120x3
175, 220, 245

267.5, 287.5, 305
 
Last edited:
Seems like you had everything very well planned and were able to execute just as well. Nicely done!
 
MatterOverMind said:
Seems like you had everything very well planned and were able to execute just as well. Nicely done!
Click to expand...
Yeah we hit everything we wanted to and a little extra on squat and dead, went well. Thanks man!
 
03/29 - Tue

High Pull - 60x15(2)
DB Curl & Press - 15x10(2)
High Bar Squat - 125x5(3)
Cable Row - 100x10(3)
Face Pull - 60x12(2), from low cable
Close Grip Bench Press - 95x6(3)
Roll Out - 8(3)
 
03/31 - Wed

Deadlift - 125x3(3), 175(5)

04/01 - Thu

Face Pull - 60x15(4)
Bench Press - 107.5x3(5)
Pulldown - 100x10(3)
DB MP - 25x10(3)
DB Curl - 25x10(2)
 
04/05 - Mon

HB Squat - 125x3, 175, 205, 170x3
Close Grip Bench - 125x3, 145(2), long pauses
DB MP - 25x12(4)
DB Curl - 25x8(4)
Face Pull 50x15(3)
 
04/06 - Tue

Deadlift:

125x3(2)
175, 182.5, 192.5, 212.5
182.5(2)

Busted up and removed the slab, took apart existing platform.
 
04/08 - Thu

Bench - 125x3(2) close grip

Finished platform.
 
04/12 - Mon

Face Pull - 50x12(4)
Lunge - 20x5

Squat: Higher Bar

20x10, 8, 5
75x5
125x3
145x4(5)

Bench Press: Neutral Grip, pinky just inside ring, paused.

20x20
70x5
105x5(5)

DB Bench - 35x15(2)
- Pulldown - 100x12(4)
Roll Out - 8(2)
- Triceps - 80x12(2)
 
04/13 - Tue

Press:

20x12, 8, 5
30x8(3)
37.5x5
45x5(3)

BOR - 75x5(3)
Leg Raise - 10(2)
- Rev Crunch - 10(2)
- Bent Knee Plank - 10s(3)
EZ Curl - Bar+30x10(3)
- Lat Raise - 15x10(3)
Wide Grip Cable Row - 110x10(2)
- ADBC - 25x10(2)
 
Last edited:
04/14 - Wed

SSBS: Beltless

Bar x10
+70x5
+90x4
+110x3
+130x2

Squat: HB

20x10
75x5
125x3
165, 185, 200

Bench Press: Neutral grip.

20x20
70x8
105x6(3)
120x3(3)

DB Row - 75x8(3)
Roll Out - 8(3)
 
04/15 - Thu

Press:

20x10(3)
40x5(3)
55x3(2)
70(2)

Sumo DL - 100x2(10)
Bar Curl - 35x6(5)
Rear Delt - 15x11(3)
Leg Raise - 15(4)
 
4/17 - Sat

Squat:

20x10(2)
75x8
105x5
135x4
165x3
185, 202.5, 220, 235

Bench Press:

20x15(2)
70x8
95x6
115x4
130x3
142.5x2
155, 165, 175

Deadlift:

125x3
185x2
225, 245, 265

Pulldown - 100x12(3)
DB Curl - 25x15(3)
 
04/19 - Mon

Had a good warmup, face pulls, lunges, various bw squats, GM, and ankle flex and ext. Need to remember to add something to get the core going too.

Squat: Paused.

20x10(2)
75x6
125x3
165x2
187.5x3(2)

Bench Press: Paused most reps.

20x20
70x8
105x6
120x3
130x5(5)
Close Grip
105x8(3)

Face Pull - 40x15(5)
DB Curl - 25x15(4)

Session produced 0 shoulder or elbow pain (lots of cracking in elbows though). Sleep not interrupted by shoulders at all.
 
04/20 - Tue

Hit sets between mowing.

Deadlift: Beltless.

70x5
125x3
170(2)
185(10)

Press - 45x5(3)
EZ curl - +25x10(4)
- Triceps - 40x15(2)
Cable row - 125x10(4)
Leg Raise - 22,19, 16, 13
 
04/21 - Wed

Good warm up.

Bench Press: All comp pause.

20x15
70x8, 5
87.5x8
105x6
122.5x4
140x3
147.5x2

SSB Squat: Finding a baseline for next week.

Barx 10
+50x6
+80x6

Situps - 15(3)
 
4/22 - Thursday

Deadlift- 157.5(15)
Bar Curl - 37.5x6(6)
- 1ADBMP - 35x10(3)
Cable Row (supine) - 110x15(3)
 
Last edited:
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