Nu'Keese vs. A Lawyer

06/22 - Tue

Deadlift:

105x5(2)
175
215x3
215x2(5)

Squat: Used inzer long wrist wraps, low bar placement made easier. Note new bar position on rollers.

20x8(2)
75x6
125x3
170
177.5x2(5)

Step Up - 35x10(3)
- Bar Curl - 30x10(5)
Leg Raise - 20(4)
- ADBC - 25x15(3)
 
06/23 - Wed

Mowed

Bench Press: 3ct pause.

30x12(2)
75x8
105x4
125x3
145x2
160
Close Grip
127.5x7(4)

Pull-up - Purple x8(4)
- Fly - 25x15(2)
DB Row - 70x8(3)
- Triceps - 40x11(4)
 
How's this look to you? I ended up settling on 2 full body days (M,Th Track - Tu,F Lift). That allowed me to get a second day of cleaning. The Bench and Squat portions I took from Stronger by Science but decreased both volume and intensity to compensate for all the sprinting/jumping/throwing. Hoping to start next week.

upload_2021-6-24_8-2-38.png
 
How's this look to you? I ended up settling on 2 full body days (M,Th Track - Tu,F Lift). That allowed me to get a second day of cleaning. The Bench and Squat portions I took from Stronger by Science but decreased both volume and intensity to compensate for all the sprinting/jumping/throwing. Hoping to start next week.

View attachment 863127

Looks good to me. Seems well rounded and pretty balanced.
 
06/24 - Thu

PT - added an elbow stretch, extra work on elbow

SSB:

27.5x8
77.5x5
127.5x3
137.5x4(4)

RDL - 120x3(4)
Anchored SU - 15(3)
SSB Lunge - 8(3)
- EZ Curl - +25x10(3)
 
06/25 - Fri

AD - 30:00
Leg Raise - 20(3)

06/26 - Sat

Squat:

20x8
75x6
125x5
155x2
175, 195, 215, 232.5, 245

Bench Press:

20x15(2)
60x8
90x5
120, 135, 150, 165, 175

Deadlift:

125x3
165x3
195, 220, 240, 260, 275
 
06/28 - Mon

PT - progressed a few things, elbow felt a lot better next day while lifting.

06/29 - Tue

Squat - 185, 205, 225, 200
Bench - 140, 155, 170
RDL DOH - 150(3)
Cable Row - 155x6
 
07/01 - Thu

PT, good.

07/02 - Fri

Squat:

20x8(2)
65x8
105x5
135x3
170x2
190, 207.5, 225, 240, 252.5

Bench Press:

20x15(2)
75x8
105x5
135x3
155, 170, 180, 187.5

Deadlift:

75x5
125x3
155x3
185x2
215, 245, 267.5, 285

Band Pull Aparts - black x about 50
 
07/03 - Sat

UB BB stuff, low intensity high reps.

07/05 - Mon

Feeling the effects from the festivities. Did pt stuff at home on own.

Bench Press:

20x15(2)
60x8
90x5
105x5(5)

07/06 - Tue

Squat:

175x3
155x4(2)

SDL - 125x4(4)

07/07 - Wed

PT, added an exercise

Bench Press:

20x15(2)
70x8
100x5
125x3(6)
 
07/08 - Thu

Squat: High Bar

145x3(3)

Hammer Curls and ADBC

07/10 - Sat

Squat:

205x3
180x3(2)
180x10

Bench:

152.5x3
142.5x8

Cable Row - 125x10(3)
DB Curl - 35x8(2)
 
07/12 - Mon

Mowed, edged - 1:15

Bench Press: pauses on all reps.

20x15(2)
60x10
95x10(4)

Cable Row - 125x12(5), pause at chest

07/13 - Tue

AD 40 Cal, Lunge f/b, lots of upper stretching, hammer curls between warm up sets. Pain free low bar.

Squat:

20x12(2)
70x8
105x6
130x4
145x2
160x3
170x4,6,5,5,5

Deadlift:

125x3
175(2)
192.5x2(5)

Situp - 10(4)
- Hammer Curl- 25x15(3)
- GHR - 6(3)
 
07/14 - Wed

PT, New stretch

Bench Press: All reps paused.

20x15(2)
55x12
85x8
105x6
125x7(4)

Pulldown - 125x12(4)
 
07/15 - Thu

Mowed

Squat: Another good warmup, basically pain free.

20x12(2)
105x6
140x4
170x2
185x4(4)

Deadlift: Beltless, doh.

125x4(4)

Leg Raise - 20(2)
- Hammer Curl - 25x12(3)
 
07/17 - Sat

Bench Press:

20x15(2)
55x8
85x6
105x3
120x2
135
142.5x4(3)

Hammer Curl - 35x12(4)
- Sup Grip Cable Row - 155x7(4)
 
07/19 - Mon

Mowed

Deadlift:

75x8
125x3(2)
155x3
185x2
205
220x2(3)
230x2

Squat:

20x12
75x6
105x6
135x4
155x2
170x4(2)

Hammer Curl - 25x12(4)
 
07/20 - Tue

PT, added new stability exercise, progressed all band stuff.

Pulldown - 100x12(4)

Bench Press:

20x15(2)
60x10
85x8
102.5x4
115x8(6)

Cable Row - 125x10(4)
 
07/21 - Wed

AD - 50cal

Squat:

20x12
70x8
105x6
135x4
160, 185
205x5
185x5(4)

Deadlift: Beltless DOH

135x4(5)

Anchored SU - 18(4)
- Hammer Curl - 35x15(4)
GHR - 7(3)
- Cable Curl - 60x12(3)
 
07/22 - Thu

PT, advanced stuff.

Cable Row - 100x12(3)

Bench Press:

20x15(2)
55x10(2)
87.5x6
120x3
130x6(6)

Pulldown - 140x9(5)
- DB Mil - 25x10(3)
- Hammer Curl - 25x10(3)
 
07/23 - Fri

Squat:

20x12
75x8(2)
125x6
160, 190, 205
220(2)
205x2(4)

Deadlift:

125x3
175(2)
205x2(5)

ADBC - 35x10(2)
- Leg Raise - 20(2)
 
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