Nu'Keese vs. A Lawyer

02/08 - Home - Sa

Lots of lunges and pulldowns to warm up

Squat:

20x10(3)
75x6
105x5
135x3
165x2
175, 190, 200
170x3(3)

Bench:

20x12(3)
75x8
105x5
125x3
135, 145
155x4(5), tough, but relatively pain free. sets 4&5 were all comp paused.

BOR - 70x10(2)
 
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02/10 - Home - M

Deadlift: Beltless except for 177.5x3

125x3(3)
145x2
162.5x3(6)
177.5x3

Bench Press: Beltless

20x10(3)
70x8
90x5
110x3
115x4(6)

Hammer Curl - 25x12(4)
Lat Raise - 15x8(2)
Roll Out - 8(3)
 
Weekly Numbers - 237.5 (247.5) - 190 - 280

02/11 - Home - T

3 Way lunge, jumps, pulldown, face pulls

Squat:

20x10(2)
75x8
120x5
145x3
165x6(4)

Bench Press: All comp pause.

20x10(3)
50x10
75x8
100x5
125x4
132.5x6(4)

Deadlift:

120(6)
145x3
195(10), took about 8 minutes

Roll Out - 10(3)
 
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02/12 - Work - Wed

Pullup - 10,8, 6, 6
Barbell Row - 155x12(4)
Face Pull - 60x12(4)
Soya Shoulder Stuff
Lat Raise - 15x15(3)
- Hammer Curl - 30x15(3)
- Tricep Rope - 80x15(3)
Cable Curl - 80x15(4)
 
02/13 - Home - Thu

Lunges, step ups, jumps, pulldown, band pull aparts

Squat:

20x10(2)
70x8
100x6
120x5
140x3
155x2
167.5
177.5x4(4)
Tempo Squat - 3-1-0
160x4(3)

Bench Press: Index finger on rings for the rest of the year.

20x15(2)
50x8
75x8
100x5
120x3
135x2
142.5x4(4)
Close Grip Sling Shot - Pinky just inside ring
142.5x4(3)

Leg Raise - 20(3)
 
02/15 - Home - Sa

Bag, 3 way lunges, step ups, pulldown, roll out

Squat:

20x10(3)
75x6(2)
120x3
145x2
170
190x2(4) RPE 6.5ish

Bench Press:

20x15(2)
70x6
95x5
120x3
140x2
152.5x2(4), RPE 6ish

Deadlift:

160(3)
185x2
205
225(6), RPE 7ish

Pullups - 7(4), palms out
Cable Row - 125x12(4)
DB Front Raise - 15x15(3)
- High Cable Curl - 60x15(3)
- Rollout - 12(3)
 
02/17 - Home - M

Lunges, stepups, pulldowns, goblet squats

Squat: ~7.5 range

20x10(2)
75x6
120x3
145x2
155
165x8
165x6(4)

Bench Press: 6.5-7 range

20x15(2)
70x5
100x3
120
132.5x8(4), this has to be a PR for 8(4)

Deadlift: 6 or less, 12th rep was easiest/best executed

145x3
175(2)
200(12)

Roll Out - 12(3)
 
02/18 - Home - Tue

Cable Row - 125x13(4)
Pullup (facing house) - 8,8,7,7
IVR - 8(4)
Front Raise - 15x15(3)
- High Cable Curl - 60x15(3)
- Face Pull - Red x15(3)
Sit Out - 10(3)
- Bar Curl - 20x15(3)
- Band Pull Apart - Red x15(3)
 
02/19 - Home - Wed

Lunges, stepups, pulldowns, some hands

Squat:

20x10(2)
75x6
120x3
145x2
165
177.5x2,2,2,2,2,3,3,5 (21 reps)- was supposed to be 4 sets of 5, but was getting some hip pain early on
Tempo Squat - 3-1-0
165x4(3)

Bench Press: All final reps comp pause, last set all reps comp'd.

20x15(3)
70x6
95x5
120x3
135x2
142.5x6(4), RPE <6
Close Grip Sling Shot
145x4
152.5x4
160x4, RPE 7ish

Leg Raise - 21(3)
 
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02/21 - Home - Fri

Lunges, stepups

Squat:

20x10(2)
75x6(2)
120x4
145x2
170x2
190x3(4)

Bench Press:

20x15(3)
70x8
95x6
120x4
145x3
155x4
152.5x4(3)

Deadlift:

170(3)
190(2)
207.5
225
227.5(7)

Rollout - 13(3)
Side Bend - 85x8(3)

02/22

Pullup - 2,2,3,3,5,7,6,6
Face Pull - 50x12(4)
Cable Row - 140x12(4)
Bar Curl - 25x12(4)
-Lat Raise - 15x12(4)
 
02/24 - Home - Mon

Lunges, Step Ups, Pulldowns, BW Squats

Squat:

20x10(2)
75x6(2)
120x3
145x3
160x3
172.5x6(2)

Bench Press:

20x12(3)
70X6
95X5
117.5X3
130X3
137.5x14, has to be some sort of PR, combined the 2 sets of 7

Deadlift:

150x3
175x2
195x2
210x6, did a set instead of singles to save on time

Roll Out - 10(2)
 
02/26 - Home - Wed

Forward lunges, hip stuff, cable row, pulldown

Squat:

20x10(2)
75x5(2)
120x3
145x3
170x3
182.5x4(3)
Paused Tempo - 3-2-0
145x3(2)

Bench Press:

20x12(2)
70x6
95x5
120x3
140x2
147.5x10, PR, had about 2 in the thank
Close Grip Slingshot
155x3(2)

Cable Row - 110x10(2)
 
2/27 - Home - Thu

Just got the blood flowing on this accessory day, scheduled for RPE 6's
Next week there will be a training schedule adjustment, accessories will be added in with the comp lifts and the comp lifts will be dispersed over 5 sessions.

Face Pull - 50x12(2)
- Roll Out - 10(2)
Hammer Curl - 35x12(2)
- Lat Raise - 15x12(2)
Cable Curl - 60x12(2)
- Triceps Pulldown - 60x12(2), total sandbag
Replaced Pullups with Pulldown to not add to the aggravated shoulder
Pulldown - 110x10(2)

Lots of band work for shoulder.
 
02/29 - Peffer's - Sat



Participated in a 7 lifter mock meet to see where a few lifters were at.
PR'd on all 3 lifts.
192.5 was touch and go, 195 butt came up and bar went down a few times.
Felt like shit all morning, took Pepto and a Naproxin weighed 236 (calibrated scale) before lifting.
Lifted on Rogue combo rack with OPB and Rogue comp plates, hit supports on every walkout.

Squat:

20x10(2)
65x5
105x3
125x3
145x3
175x2
195, 455 (went to different rack to hit this, was in lbs), 215
230, felt like last warmup territory
240, really easy
250, felt easy
252.5 PR, felt good, surprised this was there only planned to go to 240

Bench Press:

20x12(3)
70x6
95x4
120x2
135x2
150, 165, 175
185 (commands)
192.5x missed, lost lat engagement, chump attempt
192.5 tng, good for a pause
195, not to any comp standard, simply touch and lockout

Deadlift:

365lbs x3(2)
195x2
225, 240
250, felt better than 240
270, felt really good
282.5 PR, perfect call for the day

Lat Pulldown - 3 sets of 12 RPE 7 forgot weight
DB Curl - took 30's to RPE 9 maybe 16 or so reps
 
03/02 - Home - Mon
Block Numbers: 252.5, 195, 282.5

Super stiff from Saturday.
Face Pull - 50x12(4)
Band stuff

Bench Press: Comp pause on all reps.

20x12(3)
70x8
95x6
120x3
140x2
147.5x4(4)
Close Grip, Long Pause
137.5x4(3)

Pullup - 7(4), towards garage, slowed these down, almost like tempo style
High Cable Curl - 50x15(3)
- Rear Delt Raise - 15x15(3)
Roll Out - 11(3)
- Bar Curl - 20x15(3)
 
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03/03 - Home - Tues

IVR - 8(4)

Squat: Upper body was sore and tight, especially elbows.

20x10(2)
75x5
120x3
140x3
160x2
170
177.5x6(4)

Deadlift: Beat up from Sat.

120x3(2)
155x2
190
197.5(12), about 1 minute rest

Leg Raise - 20(3)
- Side Bend - 85x10(3)
 
03/04 - Work Gym - Wed

Lat Pulldown - 85x10, 100x10, 115x10, 130x10
Soya shoulder routine mixed in throughout the lifting

Bench Press: All comp pauses.

45x12(3)
155x6
210x3
250x3
295
305x6
302.5x6(3)

Hammer Curl - 35x15(3)
- Triceps Pulldown - 100x15(3)
Cable Curl - 100x10(3)
- Lat Raise - 15x15(3)
 
02/29 - Peffer's - Sat



Participated in a 7 lifter mock meet to see where a few lifters were at.
PR'd on all 3 lifts.
192.5 was touch and go, 195 butt came up and bar went down a few times.
Felt like shit all morning, took Pepto and a Naproxin weighed 236 (calibrated scale) before lifting.
Lifted on Rogue combo rack with OPB and Rogue comp plates, hit supports on every walkout.

Squat:

20x10(2)
65x5
105x3
125x3
145x3
175x2
195, 455 (went to different rack to hit this, was in lbs), 215
230, felt like last warmup territory
240, really easy
250, felt easy
252.5 PR, felt good, surprised this was there only planned to go to 240

Bench Press:

20x12(3)
70x6
95x4
120x2
135x2
150, 165, 175
185 (commands)
192.5x missed, lost lat engagement, chump attempt
192.5 tng, good for a pause
195, not to any comp standard, simply touch and lockout

Deadlift:

365lbs x3(2)
195x2
225, 240
250, felt better than 240
270, felt really good
282.5 PR, perfect call for the day

Lat Pulldown - 3 sets of 12 RPE 7 forgot weight
DB Curl - took 30's to RPE 9 maybe 16 or so reps

Nice job man! Looking strong all around. I'm about to start a log since I can't even keep track of everything.
 
Nice job man! Looking strong all around. I'm about to start a log since I can't even keep track of everything.

Thanks man! Nice It's a great way to stay on top of things.

3/5 - Home - Thu

Shoulder (and elbows) was bad and did not want to have to take something, warmed up for a long time.

Squat: Played around with grip.

20x10(2)
75x6
105x5
125x4
150x3
165x2
175, 185
190x4,2,4,6 supposed to be 4x4 but stopped set 2 at 2. Shoulder pain was a 9
Tempo - High bar, minimal shoulder issue 2-2-0
125x4
145x4
155x4

Pulldown - 100x10(3), supinated
Roll Out - 10(3)
Lunge - 15'sx6(3)
 
03/07 - Home - Sat

AM - Had to shut it down, moved bar up and hands in but pain in shoulder/arm was insane. Took 600 ibu, and waited until evening to try to bench and deadlift.

Squat: Put the bar up higher on back. Middle finger on rings.

20x10(2)
75x6(2)
105x4
125x3
145x3
165x2
185x2
195x2(2)

PM

Bench Press:

20x12(3)
70x6
95x4
120x3
140x3
150
155x2(4), comp pauses

Deadlift:

125x3(3)
175x2
205
230
230x8 PR

Hammer Curl - 25x15(2)
 
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