Nu'Keese vs. A Lawyer

01/03 - Peffer's - F

Squat:

495, about an 8
430x2(5)

Bench Press:

210x8
255x6
295x5
315x4
335x3
360x2(2)
380(2)
 
11/09/19
2019 USAPL PA Vetran's Day Championships
-Weight: 103.8
-Squat: 217.5, 232.5, 237.5x
-Bench: 1177.5, 182.5 PR @ 105
-Deadlift: 245, 265, 277.5 PR @ 105
-Total: 692.5 PR @ 105
-Wilks: 415.5 PR @ 105

Squat: Did not warmup properly. Needed to start process 15 minutes earlier. Did not apply sombra to legs and hips.

217.5


232.5


237.5x


Bench Press: Went as expected, 9 white lights, hit what we panned to.

167.5


177.5 PR @ 105


182.5 PR @ 105


Deadlift: Went as expected, 9 white lights, hit what we panned to. No placement or wilks PR was on the line so didn't push for 282.5. Lifted in the A7 slippers, will purchase those for sure.

245


265


277.5 PR @ 105

What do you do for shoulder mobility to be able to rack the bar like that for the squat? My arms physically wont do what yours are doing when I try and I end up gripping at the collars which is shit imo
 
What do you do for shoulder mobility to be able to rack the bar like that for the squat? My arms physically wont do what yours are doing when I try and I end up gripping at the collars which is shit imo

Dead hangs and corner or doorway stretches are probably the two biggest mobility things I do. The main thing for me is keeping the proper balance between benching and back and rotator cuff work. I hit more volume with back stuff than bench stuff now and my shoulders have been in much better condition. I also incorporate my shoulder rehab stuff as much as I can. I almost always do pulldowns of some sort and pull aparts before any of my sessions and occasionally add in some light hammer curls across the body before squat and bench. Recently I have made sure to hit the heavy bag for about 5 -10 minutes to warm up, starting off with super light peppering to some harder punches as time passes. I would say, get warm, hit the upper back and shoulders light, and take warmup sets until you feel like you have the best rack you can achieve, I won't break away from 75kg until I can get the bar in the right spot with little to no pain.
 
01/06 - Home - Monday

Deadlift:

145(6)
175, 205, 225
240(3)
242.5x5 PR

Bench Press:

20x12(3)
70x8
100x6
125x4
145x2
152.5x2(3)
132.5x5(3)
Close Grip
142.5x3(3)

Cable Row - 170x5(5), lat pull grip
Pullup - 5(4), 2 each direction
Roll Out - 8(3)
 
01/07 - Work - T

Squat:

155x5(4)
245x4
335x3
425x4(6)

Leg Press - 220, 245, 265 x8
Soya shoulder
Bicep Curl - 100, 110, 120(2) x12
Hammer Curl - 35x12(3) across body
 
01/08 - Work - W

Squat:

155x5(3)
220x4
335x2
425x2(6)

Bench Press:

45x12(3)
115x8
185x5
245x4
295x3
317.5x3(2)
337.5x2(2)

Chin Up - 8(3)
Rollout - 8(3)
 
01/10 - Home - F

Squat:

75x6(2)
120x3
140x2
160x2
180, 195, 210, 227.5, 237.5

Bench Press:

20x12(3)
65x8
100x6
125x3
145x2
160, 170, 180, 190 PR
162.5x7 PR

Deadlift:

125x3
160x2
175x2
205, 225, 245
260x3 PR, 3rd rep lockout wasn't great
 
01/13 - Home - M, going to take a deload for at least the beginning of the week.

Squat:

75x3(3)
100x3
125x3
150x3
175x3
190
145x3(3)

Hammer Curls - 25x8(2)
Pulldown - 70x10(2)
 
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01/14 - Work - T

Deadlift: Beltless.

245x5(2)
310x3
350x2
375x3(3)

Lat Pulldown - 160x8(3)
Leg Curl - 85x8(3)
Ankle work
 
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01/15 - Work - W

Lat Pulldown - 100-160x8
Soya shoulder stuff.

Squat:

155x8
250x3
300x3
325x3(3)

Bench Press:

45x12(3)
145x8
245x2
255x3(4)

DB Curl - 40x8(4)
Ab Wheel - 8(3)
Front/Lat Raise - 15x8/8(3)
Hammer Curl - 35,40,50 x8
 
01/16 - Home - Th

Warmed up on treadmill for 8 minutes

Squat: Tried to work on stance 212.

45x5(2)
75x5
95x5(5)

Band Crunch - 10(2)
 
01/19/20 - Home - Sun

Bench:

20x12(3)
40x15
70x8
97.5x8
115x6
135x4
155x3
165x2
Slingshot
140x4
155x4
175x8, pr, pretty sure I have never tried this before

Cable Row - 125, 140, 155, 170 x10, lat pull attachment
- DB Front and Lat raise - 15x10/10(4)
Roll Out - 9(3)
- Hammer Curl - 35x9(3)
 
1/21 - Work - T

Lat Pulldown - 130x8(4)
Goblet Squat - 20, 40 x10

Deadlift: Beltless.

245x5
305x3
335x2
380x3(3)

Squat: Beltless, paused, high bar.

155x5(2)
245x3
295x3
270x3(2)

Goblet Squat - 65x8(3)
Leg Curl - 85x12(3)
 
01/27 - Home - M

Had the flu and bronchitis for the past 4 days, felt pretty good actually. Took close grip down 20kg.
Warmed up shoulders arms and back extra, def pulled some things sneezing.


Bench Press:

20x12(3)
70x8
95x5
120x3
140
145x5(5)
Close Grip
95x8(3)

Pullups - 4(6)
- Lat Raise - 15x8(3)
- DB Mil - 25x8(3)
Roll Out - 8(3)
- DB Curl - 35x8(3)
 
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01/28 - Home - T

Squat:

20x12(3)
75x6
120x3
140x3
150x4(6)

Step Up - 8(3)
 
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01/29 - Home - W

Bench Press:

20x12(3)
45x10
97.5x8
115x6
135x5
145x4
155x3
165x2(2), these were tough

Deadlift: Paused at mid shin.

125x3(8)
 
01/31 - Top Shelf Fitness - F

Lots of lunges and lat pulldown.

Squat:

20x10(3)
70x8
120x5
135x4
155x3
170
185x8 @ RPE 7.5

Lunge - 15kgx8(3)

Bench Press:

155x4(3), 3 ct pause on 4th reps

Chest Machine - 180x12(3)
Back Machine - 180x12(3)
Bar Curl - 65x12(3)
DB Military - 40x8(3)

02/01 - Home - S

Lots of bag to warmup

Deadlift:

75x5(3)
125x3
155x3
185x2
225, 240
250x2
210x3(2)
200x3(2)

RDL - 125x5(3)
Roll Out - 8(3)
 
02/03 - Work - M

Lat Pulldown - 100-160x8
Goblet Squats - 20x8(2)
Lunges - 8

Squat:

45x10(2)
145x8
225x5
255x8
305x6
355x4(2)
405x3(2)

Bench Press:

45x12(3)
95x10
145x5
205x5
265x3
335, accidentally skipped 305-315
342.5x3(4)
Will finish this tomorrow.

Face Pulls - 60x12(7)
Cable Curl - 100x12(4)
 
02/04 - Home - T

Deadlift: All sets beltless with a 2 count pause.

120(6)
140x2
160x2
175x2(6)

Roll out - 10(3)
 
02/06 - Home - Th

Lots of things to warm up. Right shoulder and wrist are aggravated.

Bench Press: Comp pauses on all reps of 155 and heavier.

20x20, 12(2)
43x8
75x8
92.5x8
115x6
135x5
145x4
155x3
165x2(2)
175(2)

Squat:

35x10(2)
75x8
105x5
125x3
155x2
175x5(2)
172.5x5
170x5(2)

Step Up - 12(3)
- Cable Row - 155x12(3)
Hammer Curl - 25x12(3)
- Roll Out - 10(3)
 
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