Nu'Keese vs. A Lawyer

08/11 - Thu - Office

BOR - 175x10(5)

Bench Press: Super long pause on final reps. Combined last 2 sets.

357.5
305x5(3)
305x10

Slight Incline DB - 80x12(3)
- Pulldown - 160x8(4)
OH Triceps - 50x11(3)
- 1A Curl - 60x10(5)
- Std. Lat Raise - 10x12(2), will go to 15s next week
- Leg Raise - 12(2)
Med Ball Plank - green x30s(2)
- Rev Fly - 10x15(4)
 
08/13 - Peffer's

On Monday PLA added me as a reserve for Raw at world's, they did not know I was interested in both until the 8th spot was already filled, if someone drops I will be able to lift Raw also. Moved to 105 class for equipped. We decided to see where we are as far as potential Raw openers for squat and bench, both are in a great spot for PRs in October.

Squat:

230, 245, 260
185x5(3)

Bench Press:

165, 180, 190
145x4(4)

Deadlift:

240
205(5), done as a cluster set for time.

T-Bar Row - 90x10(3), 115x8
Chest supported rear delt fly - 15x12(3)
- Decline SU - 10(3)
 
08/15 - Mon - Office

Deload Week

Pulldown - 145x10(2)

Bench Press: 3ct pause on all final reps

357.5
305x6(2)
Close Grip
245x10

Low Cable Row - 120x10
Cable Curl - 110x16
Cable Triceps - 50x13, left arm much weaker
Behind Back Cable Curl - 50x9, left arm much stronger?
Russian Twist/Plank - 8x12+30s(2)
Std 3x Delt - 15x11, faced bench for rear on incline
Hammer Curl - 40x8
Rev Cable Fly - 10x12(3), bottom, 19, top, no handles grab rubber things from now on
Cable Pec - 30x15
 
08/17 - Wed - Office

BOR - 115x10, 175x10(2)

Bench Press: 3ct pause on all reps.

155x12
265x5
320x4
367.5
320x4

Pulldown - 117.5x10, 160x10(2)
- Slight Incline DB - 55x12, 80x12
Rev Fly - 10x15(2)
- Leg Raise - 12
1A Cable Curl - 60x12(2)
- OH Triceps - 50x11
- Std. Lat Raise - 10x12, on incline
- Med Ball Plank - yellow x30s
 
08/18 - Thu - Office

Everything felt like shit today.

Deadlift:

455
405x4(2)

Squat:

460
380x2, called it weird knee pain

Leg Press - 250x8(2)
Leg Curl - 92.5x11
Leg Ext - 92.5x11
Anchored SU - 4lb ball x12
Leg Raise - 12
Walking Lunge - 20x8
 
08/19 - Fri - Office

Pulldown - 100x12(2)

Bench Press:

345x2(2)
372.5
Close Grip
265x10

Rev Fly - 10x15(2)
Tricep Cable - 50x10
Cable Curl - 100x12, 120x10, 140x 8
Lat Raise - 15x15(2)
Hammer Curl - 45x8(2)
Russian Twist - 8mb x12
Leg Raise - 10(2)
 
08/23 - Tue

Bench Press: Used 52 Super Katana for shirt work.

170
Add Shirt
190x3 2 board
200x3 2 board
200x3 1 board
200, touch with pause
Sub Shirt
145x6(5)
Close Grip - 120x8(3)

Pulldown - 110x10(5)
Cable Row - 155x10(3)
Bar Curl - 30x12(3)
- Lat Raise - 15x10(30
- Cable Triceps - 40x10(3)
Rear Delt - 15x10(2)
- Hammer Curl 35x10(2)
 
08/24 - Wed

Squat: Got in super centurion, hit some reps with 175 and called it. Will work more on Saturday.

08/25 - Thu - Office

BOR - 175x10(4)

Bench Press:

315x4
385
345x4
Close Grip
265x8(2)

Pulldown - Supine/Wide - 145x10(3)
Cable Curl - 100x12(2)
- Triceps Cable OH - 40x12(2)
Rev Cable Fly - 10x15(3)
- Leg Raise - 12(2)
- Dip - 5(2)
Lat Raise - 15x10(2)
- Hammer Curl - 25x10(2)
 
08/27 - Sat - Wolf's Brigantine

Sqaut: Inzer Hardcore, Inzer sleeves.

225x8
315x4
405x4
Add belt
495x2
585, 635 PR
Sub Suit
465x2, 4(2)

Bench Press:

45x20, 10
135x12
225x8
315x4
365x2
405, 425
365x7

Deadlift:

350x5
455x3
495, 585, 635
495x5

Chest Supported Row Machine - 145x8(4)
 
08/29 - Mon - Office

BOR - 185x8(4)

Bench Press: Comp pause on last rep of each set. Fried from the weekend.

365
327.5x5(5)

Dip - -35.5x8(4)
- Pulldown - 160x8(4)
Rev Fly - 10x15(4)
- Leg Raise - 15(3)
2 Stack Cable Curl - 60x12(4)
- OH Triceps - 40x12(3)
Std. Lat Raise - 15x10(3), facing bench
- Med Ball Plank March - Yellow 12(3)
- Paloff - Yellow x12(3)
- Hammer Curl - 30x8(2)
 
08/30 - Tue

Pretty fried still.

Squat: Inzer HC 38, SBD XL. Tried the TRX and the Super Centurion, can't quite seem to get those to work, will work on that on Sept 6th.

225
207.5x3(5)

Deadlift:

185(3)

BSS - 9(3)
Rev Crunch - 15(3)
Air Dyne - 70 cal

Weight - 8/31 - 110.2
 
09/01 - Thu

Squat:

up to 435

Leg Press - 235x8(2)
Leg Raise - 15(2)

PT

09/02 - Fri

PT

09/03 - Sat

Squat: Top set 36HC, Titan Wraps. Work set used Inzer L sleeves.

237.5x2
255x2
225x5

Bench Press: Super Katana 54. Able to touch higher with this, feels stronger in that position even though the shirt is very loose.

175x2
197.5x2
185x3(2)

Deadlift: Max DL 37. Tried velocity, could not get it to work.

245x2
245(3)

09/05 - Mon

Bench Press: Long pauses and lockouts.

167.5
150x5(5)

Pulldown - 125x10(4)
- Lat Raise -15x10(3)
Cable Row - 155x8(3)
- Cable Tricep - 50x10(3)
 
09/08 - Thu

Deadlift: 3 sets in Inzer MaxDL with straps down, didn't feel like I got into good position.

255
245(5)

DB Curl - 25x10(2)

09/10 - Sat - The Weight Club in Blacksburg

Bench Press: All reps paused for a 3 count at command points. On a wide fat pad, increased int a little.

385(5)
Close Grip
335x4(3)

Squat: Large Inzer sleeves.

545
520(4)
455x3(2), paused reps

Pulldown - 2 sets of 10 at RPE 9, forgot the weight.
 
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