Nu'Keese vs. A Lawyer

12/4 - W- Work

Squat: Paused beltless.

325x3(6)

Leg Press - 4 sets of 8
Leg Curl - 4 sets of 8
Russian Twist - 3 sets of 8
Lat Pulldown - top set of 6 with 190


12/05 - Th - Powerhouse Gym

Good band warmup

Bench Press:

45x12(3)
135x8
205x8
245x6
285x5
305x4
325x3
345x2(2)
365(2)

Incline Hammer Strength - 5 sets of 12
Hammer Low Row - 5 sets of 12
Hammer High Row - 5 sets of 10
Seated Crunch Machine - 4 sets of 10
 
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12/6 - F - Peffer's

Squat: Stomach was going nuts, but squats were dialed in.

135x5(2)
185x5(2)
275x2
315x2
365, 405
455x5, RPE 8
455x3(3)

Deadlift: Super easy. Feet were close, grip was in.

225x3
315x2
385, 455
495x3(4)

Leg Press - 90x12, 180x12, 230x12, 270x10(3)
Standing Leg Curl Machine - 10(3)
TBar Row - 90x10(4)

12/7 - S - Home

Good warmup with bands.

Bench Press: 155 reps comp paused, heels up on sets after.

20x12(3)
50x8
75x8
105x5
125x4
145x2
155x3(4)
127.5x8(3)
Close Grip
127.5x4, 5

Nuetral Grip Pulldown - 100-160x8, 170x6(6)
Roll Out - 8(3)
Bar Curl - 30x12(4)
 
12/09 - M - Home

Decent warmup, lunges, rev lunges, lots of upper stretching and bw squats.

Squat:

75x5(4)
125x4
155x2
180x5(5), controlled and deep
SSB, just trying to figure out where to start these, bar is about 27.5kg
82.5x8
142.5x5, way too heavy for 8s
132.5x8, too heavy
112.5x8, between this and 132.5 would work

Deadlift: DOH and belt on sumo top set

Sumo
120x6
155x6, RPE 6ish
155x6, conventional, beltless

Cable Row - 110x10(3)
GHR - 8(3)
Band Crunch - Green x10(3)
 
12/10 - T - Work

Lat Pulldown - 145x8, 175x8(2)

Bench Press:

45x12(3)
95x10
185x5
245x4
295x2
335x2(3)
295x5(3)
Close Grip
305x3(3)

Soya Shoulders
Cable Curl - 140x8(3)
Lat Raise - 15x12(3)
Ab Wheel - 9(3)
Band PA - Redx 15(3)
DB Curl - 45x8(4)
 
12/11 - W - Work

Ankle stuff.

Squat:

155x5(4)
245x3
335x2
425x3(2)

Leg Press - 205, 220, 235 x8
BOR - 205x8(3)
Leg Curl - 85, 100, 115 x8
Side Bend - 75x8(3)
Russian Twist - 20x8(3)
 
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12/12 - Th - Home

Took forever to get warm, low energy day.
High Pulldown - 80-110 x8

Bench Press:

20x12(2)
45x8
92.5x5
110x4
127.5x3
137.5x3(2)
147.5x2(2)

Pulldown - 125x8(3)
Rollout - 8(4)
DB Curl - 25x10(2), 35x10
 
12/13 - F - Home

Squat: Paused last 4 sets.

75x5(4)
120x8
142.5x6
170x4
192.5x3
205(2)

Deadlift:

120x5
135x8
160x6
197.5x4
215x3
227.5(2)

GHR - 8(3)
Step Up - 8(3)
Band Crunch - 12(3)
Cable Row - 155x10(3), lat pull bar
 
12/14 - S - Warhouse Gym

Bench Press: Done on a combo rack with a 45lb OPB and spring collars, calling the rep PR, 155.5.

20x12(3)
50x8
70x6
100x5
120x3
135x2
145
155.5x8 PR

Pull down - 3 heavy sets of 8 with neutral grip attachment
ADBC - 4 sets of 8 and a top set of 7
Lat Raise Machine - 10(3)
Front Raise 22x8(3)
Hammer Curl - 44x8(3)
 
12/16 - M - Home

Squat:

192.5x3(4)
177.5x6(2)

GHR - 8(3)
Cable Row - 145x8(3), lat pull attachment
Step Up - 8(3)

12/17 - T - Work

Bench press:

336x3(2)

Deadlift: Beltless hook grip.
Conventional/Sumo
385x2/2(4)

Lat Pulldown - 175x8(4)
DB Curl - 40x8(4)
Rear Delt Fly Machine - ???x15(3)

12/18 - W - Work

Squat: Good warmup, left knee was cranky but went away for last 2 sets.

Singles up to 475
350x6(3), 210 tempo

Leg Press - 180x8(3)
Soya Ankles
Cable Row - 210x8(4)
 
12/19 - Th - Home

Bench Press: Took a while to get warm, reps were tough.

20x12(2)
55x5(4)
95x8
115x6
132.5x4
152.5x3
162.5(2)

Pullups - 4(5), 8
Lat Raise - 15x12(40
Roll Out - 8(3)
Std. DB Curl - 35x10(3)
Bar Curl - 35kg x8(4)
 
12/20 - F - Home

Squat: Did a lot to warm up, need to add more warm up sets with squat.

75x5(4)
125x3
152.5x3(5)

Deadlift:
S/C
125x3/3
170x2/2
187.5x3/3
187.5x3(3), C
205(3), C

RDL - 125x6(3), DOH, will add reps with straps next week
Russian Twist - 15x12(2)
Leg Raise - 12(2)
 
12/22 - S - Home

Bench Press:

142.5x5(5)
Close Grip
115x8
115x19 has to be some sort of PR

Cable Row - 200x5(5), lat pull attachment
Lat Raise - 15x10(3)
Bar Curl - 40x8(3)
NG Pulldown - 155x8(3)
Roll Out - 9(3)
Hammer Curl - 35x9(3)
 
12/23 - M - Work

Squat:

Beltless Paused
335x3(5)
Paused with belt
385, 425, 475

Leg Press - 205(2), 220, 235, 250, 265 x10
Leg Curl - 100x10(3)
 
12/24- T - Home

Bench Press: Easy warmup.

20x12(3)
70x8
90x6
110x4
130x2
145
152.5x4(3) comp pause on reps 1 and 2

Pullup - 8(4)
Lat Raise - 15x12(4)
Roll Out - 8(4)
ADBC - 35x12(4)
 
12/28 - S - Home

Squat:

75x5(3), 8
105x4
135x2
155x2
175x2
195, 207.5
170x3(2)

Pullups - 6(4)
GHR - 6(4)
Bar Curl - 35x6(4)
Roll Out - 6(4)
 
12/30 - M - Home

Bench Press:

20x15(3)
70x8
95x6
120x5
145x2
152.5x3(4)
142.5x6(3)
Close Grip - 125x6(2), 1 sand bagged

Deadlift:

125x3
155x2
175x2
190, 205
225(6)

Roll Out - 8(5)
Std DB Curl - 35x8(5)
 
12/31 - T - Home

Hit the bag for a while, low row and lunges to warm up

Squat:

75x5(3)
120x4
155x2
175
195x(5)

Step up - 7(5)
- Pull up - 7(5), faced away from wall
GHR - 7(5)
- Band Crunch - Green x7(5)
 
01/01 - W - Home

Low Row - 100-155x8's 170-200x5, 200x5(4), 155x8

Bench:

20x12(2)
70x8
95x8
120x5
145x3
157.5x2
162.5x3(4), super long pause on 3rds
132.5x6(4)
Close Grip
132.5x4(2), 1 sandbag

Front Raise - 15x10(4)
Bar Curl - 30x10(4)
High Cable Curl - 60x12(4)
Anchored Situp - 15(4), done on lat pull
 
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