Nu'Keese vs. A Lawyer

08/21 - Sat

Squat: Left elbow was super shitty. Brought hands in a bit and that actually helped, set rack to 12. Only 1 back off set to, want to get in a lot of work on the squat bar on Monday.

20x8(4)
55x8
95x6
130x4
155x3
175x3
195, 215
225x3
210x2

Bench Press: Right pec.

20x20,15(2)
45x15
70x12
95x8
120x4
145x3
157.5
167.5x2
157.5x4(2)

Deadlift:

170x3
190, 210
220x4(2)

Rev Crunch - 20(2)
- Supine Cable Row - 110x12(4)
Karbos - 25x15(2)
 
08/23 - Mon

Savage City

Squat: Squat bar, love the Squat bar.

25x10
75x8
125x5
175x3
205x4
230x5 PR
205x4(5)

Deadlift:

120x3
170x3
190x3
190x2(2)
190x3
 
08/24 - Tue

Sup Cable Row - 110x12(4)

Bench Press: All reps paused.

20x15(3)
70x8
100x6
125x4
140x8
157.5x3
140x8(3)
Close Grip
102x16(2)

DB Row - 70x10(4)
- DB Mil - 35x10(2)
Pulldown - 110x15(2)
- Lat Raise - 15x12(2)
 
08/25 - Wed

Deadlift:

70x5(2)
120x3(2)
175x2
225

GHR - 8(2)
- Leg Raise - 15(2)
- Lunge - 8(3)
- Cable Curl - 60x15(2)
 
08/26 - Thu

Late morning in office: These are def helping alleviate the elbow issues.
Cable Curl - 70x15(3)
- Triceps Press Down - 60x15(3)

Home
Supine Cable Row - 110x12(4)

Bench Press: Paused reps.

20x15(3)
70x8
100x6
125x3
145x2
152.5x5
170x2
152.5x5(4)
Close Grip
102.5x13

BOR - 75x8(3)
- Pulldown - 125x12(2)
- Hammer Curl - 25x15(2)
 
08/28 - Sat

Helped a friend of thr family move Friday, def screwed up my left knee doing that.

Squat:

237.5
220x2
190x3

Bench Press:

177.5(2)
170x2(4)

Deadlift:

225(3)

Accessories in file

08/30 - Mon

Squat: Beltless, Pause tempo 220

170x3
155x3(4)

Deadlift: Beltless with knee sleeves.

120x5(5)

Accessories in file

08/31 - Tue

First day feeling decent since Friday.

Cable Row - 110x12(4) 2 sup 2 pro
Band pull aparts

Bench Press: Long pauses on all first and last reps. Has to be a 4x8 PR

20x15(2)
70x8
100x6
125x3
142.5x8
157.5x3
145x8(3)
Medium Grip
102x20(2)

DB Row - 75x12(4)
- 1ADBMP - 35x12(2)
- Lat Raise - 15x12(2)
Pulldown - 110x15(2)
Band Pull Apart - 20
 
09/01 - Wed

Deadlift:

230(3)
200x2(6)

Lunge - 12(3)
Rev Crunch - 18(3)

09/02 - Thu

Cable Row - 110x12(4) 2/2

Bench Press: Pauses.

20x15(3)
70x8
100x6
125x5
150
170x2
157.5x5(5)
Close Grip
120x8(2)

BOR - 85x8(5)
- Front Raise- 15x12(3)
Pulldown - 125x12(2)
- Hammer Curl - 35x12(2)
Band Pull Apart - black x20
Band Cuban - black x10(2)
 
09/04 - Sat

Squat: Knee still not feeling great from last Friday.

235x2
210x3(2)

Bench Press:

185
170x2(2)

Deadlift:

260x2

Cable Row, DB Curl

09/06 - Mon (AM)

Long warmup

Squat:

205x2(3)
160x3

Deadlift:

190x3(3)

Rev Crunch - 15(2)
 
09/07 - Tue

During day at work: Leg Curl, Leg Ext, Cable Curl, Cable Triceps x 15(3)

Cable Row - 110x12x2/2

Bench Press:

20x15(3)
70x8
100x6
125x3
150
165x3(4)
155x6(3)
Close Grip
132.5x6(3)

DB Row - 70x10(3)
- Lat Raise - 15x15(3)
High Pull - 80x12(2)
- Band Pull Apart - Black x20(2)
 
09/08 - Wed

Curl/Single arm tri at work, 15(3)

Savage City

Squat: Will set rack to 13 or 14 ar home, def around that height in the SC rack and felt good there. Love the squat bar, might invest in one after the meet if I like USPA. Almost pain free knee.

25x8(2)
75x8
125x3
175x3
210x3(3)

Deadlift: Most weight with noodle bar during this meet prep.

170x3
200, 230, 250, 270
230x3
 
09/09 - Thu

Cable Row - 110x12(4)

Bench Press:

20x15(3)
70x8
102.5x8
122.5x6
142.5x5
152.5x4
162.5x4
172.5x2

Cable Row - 155x12(2)
- Front Raise - 15x12(2)
- Hammer Curl - 35x12(2)
 
Last edited:
9/11 - Sat

Cable Row - 110x12(4)

Squat:

20x8(3)
75x8
125x5
155x3
185x2
210x2
230
210x2(2)

Bench Press: Was looking for a small 10 Rep PR, but RPE would have been too high.

20x15(3)
70x12
100x8
125x3
145x3
162.5x9
162.5x3

Deadlift:

125x3
175x3
195x4(2)

Cable Row - 155x12(2)
ADBC - 35x12(2)
Band Pull Aparts - black x20(2)
 
09/13 - Mon

Squat:

20x8(3)
75x6(2)
125x3
175x2
210x3
200x3(4)

Deadlift:

125x3
175x3
187.5x4(2)

GHR - 8(2)
- Hammer Curl - 35x12(2)
Anchored Situp - 18(2)
- Lunge - Bar x8(2)
 
09/14 - Tue

Cable Row - 110x12(3)

Bench Press:

20x15(3)
70x10
100x6
125x3
145x3(3)
Close Grip
120x6

DB Row - 85x6(2)
- Lat Raise - 15x15(2)
- Face Pull - 60x15(3)
 
09/16 - Thu - Office Gym

Cable Curl - 120x12(4)
Triceps Cable - 40x12(4)
Pulldown - 100x12(3)

Bench Press:

45x15(2)
155x8
245x6
295x3
345x2
365x2(2)

Leg Extension - ???x15(3)
Leg Curl - ???x12(2)
 
09/18 - Sat

Squat: Knee and hip still not recovered from that moving incident.

227.5x2
210x2(3)

Bench Press:

175x2(3)

Deadlift:

227.5
207.5x3(2)

DB Curl - 35x12(3)
 
09/20 - Mon

Best knee has felt since tweaking it in August.

Squat: Close to a 300 for tempo, just trying to avoid pain.

20x10(2)
75x8, 5
125x4
175x3
195
210x4(2)
175x5

Deadlift:

170x3
195x2(4)

Poured 2 more bags of extra soupy rapid set, should be good to go from now on.
 
09/21 - Tue - Office Gym

Pulldown - 100x10(4) 2/2
Triceps Cable
Cable Curl

Bench Press:

45x25, 15
55x10
245x5
295x3
345
355x3(5)

1 Arm Cable Curl, arm behind
Overhead Triceps Cable Ext
Elbow pain, ROM significantly better, no NSAIDS
 
09/22 - Wed - Savage City

Deadlift:

120x6
170x3
220
250(2)
235x2(3)

Squat:

75x8
125x4
175x2
175 + 50lbs
220
230x2, 2, 1
185x3
 
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