Nu'Keese vs. A Lawyer

05/15

AirDyne, IVR, Face Pulls

Bench Press:

45x20(2)
135x8
225x3
295x2
345, 372.5
387.5x2 PR
387.5
Close Grip Long Pause
295x3(3)
Pin Press at Chest
295x4(3)

BOR - 185x4(5), slow and controlled
Bar Curl - 45x10(3)
 
05/18

Squat:

185x3(3)
225X2
315X2
405, 455
497.5(3)

Deadlift:

315(3)
385, 435, 492.5, 545, 565
495(3)

BOR - 205x3(3)
 
5/20

Bench Press:

45x12(3)
135x5(4)
2253x
275x2
315, 337.5, 357.5, 370
CLose Grip
235x3(3)

BOR - 205x6(3)
Hammer Curl - 35x6(3)
Band Pull Aparts - Red x 15(3)
 
05/21

Squat:

45x5(2)
95x5
225x3
315x2
385, 435
475(3)
487.5(2)
Back got super stiff, wrapped it up.

Worked on back and core, should be good for the meet.
 
05/23

Air Dyne - 12:00

05/24

Squat:

45x5(2)
135x5(2)
225x3(2)
315x2
385, 435
315(3)

Bench Press:

45x12(3)
135x3(3)
225x2
295, 330, 365
247.5(3)

Deadlift:

185x3
315(3)
405, 475
525(3)

Cable Row - 80x6(3)

05/25

Massage, had cupping done, not a believer.

Air Dyne - 20:00
Shoulder stuff
 
Last edited:
05/26

Air Dyne - 20:00, weight is good.

05/27

Squat:

435(2)

Bench:

345(2)

Deadlift:

465(2)

Row/Pulldown - 100x5/5(2)
 
05/28

Air Dyne - 20:00

05/29

Squat:

275(3)

Bench Press:

210(3)

Deadlift:

315(3)

Cable Row/Pulldown
 
06/02/19

2019 USAPL NJ State Open PL Champs: 105 - 1st place
-Weight: 104.2
-Squat: 215, 230, 237.5
-Bench: 165, 177.5x, 177.5x
-Dead: 240, 262.5, 275
-Total: 677.5
-Wilks: 405.96
Notes:
- Meet went poorly, as expected. Went in knowing that there was no chance for personal bests on squat and bench
- Squatted to about an 8.5 to conserve for deadlift. Pain free back and shoulder for all 3 lifts
- Bench pain at level 7~ after opener, level 9+ on 2nd attempt, barley moved 3rd
- Deadlift 3rd attempt would have been 282.5, but had to pull for 1st. Since no PR was on the line for total with a 685 we decided to just take what we had to for the win (had to pull an additional 2.5kg because of the lot number)
- Need to get shoulders in proper shape to handle better training for squat and bench, will most likely try to do a meet in November if shoulders are in better condition by early August

Squat: 215, 230, 237.5




Bench Press: 165


Deadlift: 240, 262.5, 275


 
Last edited:
06/05

Dead Hang - 3:00 total
Air Dyne - 280 cal, ~30min
Cable Row - 80x15(4), straight bar, pause on chest
Bar Curl - 45x10(4)
Side Planks - 30s each side
 
06/06

Air Dyne - 10:00

Squat: High bar.

115x5(3)
165x5(3)
205x5(3)

Deadlift: DOH, shoes

225x3(5)

Bar Curl - 45x10(3)
EX Curl - 22'sx10(3)
Face Pull - 30x15(3)
 
06/10

Band Pull Aparts - blue 12(4)
EZ Curl - 22's x10(3)
Face Pull - 30x20, 40x15(2)
Lots of stretches
 
06/14

PT

Bench Press:

45x12(2)
135x8
225x3
275x3
315, 335
275x5

Kbox Zercher squats and RDL
 
06/17

Air Dyne - 10:00

A bunch of back stuff.

Deadlift - 325x3(4)
DB Curl - 25x10(2)
 
06/19

Squat: Safety bar, just shoes. I believe the bar is 60lbs

Bar x 10(2)
110x8
150x5(3)
200x5(3)

Shoulder stuff.

Bench Press:

45x12(2)
135x8
185x5
225x3
215x3(5)
 
06/20

Lat Pulldown 100x12(8)

Squat: Beltless high bar.

115x5
205x5
255x3
295x3
345x3(6)

Deadlift: WL shoes on a noodle bar.

205x3
345x3
375x3(6)

DB Curl - 25, 30, 30 x 8
Cable Curl - 12, 12, 10, 10, 10 x 100
 
06/21

Shoulder rehab.

Bench Press:

45x12(2)
135x8
225x3
275, 315
262.5x3
252.5x3(5)
 
6/22

Safety Bar Squat - 60x10(5)
- BOR - 135x8(5)
- EZ Curl - 22's x10(5)

Air Dyne - 254 cal, 20:00
 
06/24

Squat: Safety bar, just shoes.

60x8
110x5
150x3
220x3
270x3(3)

Deadlift:

305x3(3)

Airdyne - 60cal
 
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