Nu'Keese vs. A Lawyer

[Fahcough]

Happy Cake day, put down the weights and lift up a fork! Here's to breaking those numbers in the next 40 years.

 

[ASUThermo]

07/13 - Wed

Squat:

150x2(4)

Lunge - 25kg x6(3)
Plank - 15s(3)

07/14 - Thu - Office

Close Grip Pulldown - 130x8(4)
Machine Shoulder - 100x8(4)

Bench Press:

315
250x4(4)

High Cable Curl - 50x12(3)
- Triceps Pressdown - 90x12(3)
Lat Raise - 10x12(3)
- Hammer Curl - 25x12(3)

 

[ASUThermo]

07/15 - Fri - Office

Leg Press - 160x8(5)
Back Extension - 8(4)
Leg Extension - 130x10(2)
Leg Curl - 80x10(2)

07/16 - Sat

Bench Press: All paused reps.

145
125x2(4)

Face Pull - 50x15(5)
Cable Row - 125x10(3)
DB Curl - 25x10(3)
Lat Raise - 15x10(2)
Front Raise - 15x10(2)
Band Pullapart - red x15(3)

 

[ASUThermo]

07/18 - Mon - Office

BSS - 30x6(3)
Back Ext - 10(2)

Squat:

335x2
385
317.5x6(4)

Leg Press - 230x6(3)
- Anchored SU - 12(3)
Leg Curl - 92.5x8(3)
- Leg Ext - 92.5x8(3)
Back Ext - 10(3)
- Rev Crunch - 12(3)

PT for shoulders

 

[ASUThermo]

07/19 - Tue - Office

Bench Press:

265x2
315
250x6(6)

DB Bench - 80x12(3)
Chest Press - 130x10(3)
High Cable Row - 90x10(3)
Mid Cable Row - 120x10(3)
Low Cable Row - 120x10(3)
- Cable Curl - 110x12(4)
- Triceps Cable - 110x10(3)
Mid Cable Curl - 50x10(3)
- Plank - 20s(3)
Seated 2 Way Delt - 10x10(2)
- External Rotation - green x10(3)

 

[ASUThermo]

07/20 - Wed

Deadlift:

120x3(3)
150x2
180x2(2)
170x2(2)
200

SSB Squat:

77.5x5
127.5x4
147.5x4
167.5
142.5x4(2)

BSS - 30x6(4)
GHR - 6(2)
Deadbug - 10(2)
- Plank - 25s(2)

 

[ASUThermo]

7/21 - Thu - Office

Bench Press:

265x4
315, 335, 3ct pauses
265x4(3)

Dip - -52.5x10(3)
- 1 Arm Cable Curl - 50x10(3)
BOR - 155x6(4)
- OH Ticeps - 30x12(2)
Rev Crunch - 15(3)
- DB Incline Curl - 25x10(3)

Shoulders at PT

 

[ASUThermo]

07/23 - Sat

Deadlift:

195x2(4)
212.5

BSS - BW x 8(6)
Shoulder stuff
Plank - 30s(3)

07/24 - Sun

Bench Press:

157.5, 3 ct pause
145x2(4)
Close Grip
120x6(3)

Cable Row - 140x10(3)
- Lat Raise - 15x10(3)
- ADBC - 25x10(3)

 

[ASUThermo]

07/25 - Mon - Office

Squat:

425
317.5x7(4)

Deadlift:

405
355x4(4)

Leg Press - 242.5x6(3)
Leg Curl - 92.5x9(3)
- Leg Ext - 92.5x9(3)
Back Ext - 11(3)
- Rev Crunch - 13(3)
BSS - 30x8(3)
- Anchored SU - 13(3)

PT, lots of manual stretching

 

[ASUThermo]

07/26 - Tue - Tue

Pulldown Supine Shoulder Width - 145x8(4)

Bench Press: Long pauses.

335
265x7(4)

DB Bench - 80x24, 16
Mid Cable Row - 120x10(3)
- Cable Curl - 110x13(3)
Low Cable Row - 120x10(3)
- Cable Triceps - 110x10(3)
Side+Mid Curl - 50x8+8(3)
- Plank - 30s(3)
Seated 3 Way Shoulder - 10x10(2)
- External Rotation - Greeon x12(3)

 

[ASUThermo]

07/28 - Wed

Deadlift:

120x3(3)
170, 200
175x3(4)

SSB:

165
140x5(5)

BSS - 30x10(3)
- Rev Crunch - 20(2)

 

[ASUThermo]

07/28 - Thu - Office

BOR - 155x8(4)

Bench Press: Long pauses.

355
285x5(4)

Slight Incline DB - 80x12(3)
- Supine Pulldown - 160x6(4)
1 Arm Cable Row - 100x10(3)
- Reverse Crunch - 20(3)
1 Arm Cable Curl - 60x10(3)
- OH Cable Tri - 40x10(3)
Lat Raise - 10x10(4)
- DB Incline Curl - 25x10(3)

PT for shoulder

 

[ASUThermo]

07/30 - Sat

Squat:

215
170x3(4)

Bench Press:

165
145x3(4)

Deadlift:

230
195x2(4)

GHR - 5(2)
Cable Row - 140x10(2)
- Lat Raise - 15x12(2)
- DB Curl - 30x10(2)

 

[ASUThermo]

08/01 - Mon - Office

Squat:

445
317.5x8(4)

Deadlift:

445
355x4(6)

Leg Raise - 12(4)
Leg Press: 235x8(3)
- Leg Curl - 92.5x10(3)
- Leg Ext. - 92.5x10(3)
- Back Ext. - 11(3)
Anchored SU - 14(3)
- BSS - 35x8(2)

 

[ASUThermo]

08/02 - Tue - Office

Pulldown supine - 145x9(4)

Bench Press: Had to add half of Day 3 work to today. Paused all reps.

265x8
317.5x4
345, 365
317.5x4
265x8(3)
Close Grip
237.5x10

DB Bench - 80x15(3)
Mid Cable 2 Hand - 200x12(3)
- Cable Curl - 110x14(3)
Low Cable Row - 120x10(3)
- Tricep Cable - 110x12(3)
Russian Twist - 6lb MB x12(3), replaced planks, done at PT
- Side/Mid Cable Curl - 50x8+8(3)
Std. 3 Way Delt - 10x10(2)
- Ext Rot - Green x10(2)

 

[ASUThermo]

08/03 - Wed


Deadlift:

125x3(3)
175x4(2)
205
175x4(2)

PT, extra long manual work, massive improvement

SSB Squat:

27.5x10
77.5x5
127.5x3
140x6
167.5
140x6(3)

BSS - 30x11, only did one set since I have to train Friday AM
- Rev Crunch - 20(2)

 

[ASUThermo]

08/04 - Thu - Office

Wrote to PLA about a possibility of switching to raw at world's.

BOR - 155x9(5), felt really good, beltless

Bench Press: Combined rest of work from day 3. All final reps 3ct paused.

155x8
237.5x10, close grip
285x6
317.5x4
355
317.5x4
285x6(3)

Slight Incline DB - 85x12, 55x12(2), slight pain in right with 85, slow and controlled and wide with 55s
- Pulldown - 160x6(4)
1 A Cable Row - 100x10(4)
- Rev Crunch - 21(3)
1 Arm C Curl - 60x10(3)
- OH Triceps - 40x11(3)
Std. Lat Raise - 1-x11(4)
- DB Incline Curl - 20x12(4), L shoulder hurt with 25s?

Shoulder PT cable circuit

 

[ASUThermo]

08/05 - Fri

Squat:

225, RPE 5/6
170x 4, 6, 6

Deadlift:

235, overshot, 8.5
205x2
195x2(3)

08/06 - Sat AM

Face Pull - 50x15(3)
- Lat Raise - 15x10(2)
- DB Curl - 25x10(3)

 

[ASUThermo]

08/08 - Mon - Office

BSS - 35x8

Squat:

335x7
385, 435, 455
335x7(3)

Deadlift:

265x5
365x4
455
365x4(4)
365x5

Leg Press - 250x8(2), 242.5x8
- Leg Curl - 92.5x11(3)
- Leg Ext - 92.5x11(3)
- Back Ext - 11(3)
Anchored SU - 15(3)
Leg Raise 12(2)

 

[ASUThermo]

08/09 - Tue - Office

Cable Rev Fly - 10x15(2)
Pulldown - 145x10(5), pause about inch off chest

Bench Press: 3 ct. pause on last rep of every set.

355
275x7(4)

Dip - -44x10(3)
- Low 1A Cable CS Row - 120x10(3)
Cable Curl - 110x16, felt strong
- 1A Cable Triceps - 50x13(3)
Side Curl - 50x9(3)
- Russian Twist - 8lb MBx12(3)
Seated 3 Way Delt - 10x11(2)
- Hammer Curl - 40x8(2)