Nu'Keese vs. A Lawyer

04/01 - Home - Wed

Lots of warming up and jigsaw work.

Bench Press:

20x12(3)
50x12
75x8
100x6
125x3
150
162.5x3(7)

Cable Row - 125x12(5), lat pull attachment
Lat Raise - 15x10(2)
- ADBC - 35x10(2)
 
Last edited:
04/04 - Home - Sat

Squat:

20x10(3)
70x6(2)
105x3
125x2
150, 175, 195, 210
225, 227.5, 230, 232.5(2), 235, 237.5, 240

Bench Press:

20x12(3)
50x12
75x8
100x5
120x3
140, 160
170, 177.5, 180, 182.5, 177.5(2)
177.5x4 PR

Deadlift: DOH, beltless, pain free.

170(10)

Cable Row - 125x10(6), 3 sets over and under grip
 
04/06 - Home - Mon

Cable row, face pull and other stuff to warm up.

Bench Press:

20x12(3)
45x12
70x8
95x5
120x3
145x2
160
167.5x3(6)

Cable Row - 155x6(5), lat pull bar
DB Curl - 35x10(2)
- Lat Raise - 15x12(2)
 
04/07 - Home - Tue

Squat:

20x10(3)
75x8
105x6
130x4
150x2
170, 190, 200
207.5x3(5), these were tough

Sumo DL 120-160 by 10
Pulldown - 155x6(3)
Leg Raise - 30
 
04/08 - Home - Wed

Bench Press: Shut it down after 3 sets, wrist and shoulder were shot.

20x12(3)
45x12
70x10
90x8
105x6
125x4
145x3
160x2
172.5x2(3)

Cable Row - 140x6(3)
ADBC - 35x10(2)
 
04/09 - Home - Thu

Did some stuff on the treadmill, lunges, face pulls, and other stuff.

Squat: Caved in and took 3 ibuprophen, felt good actually. Shoulder was still a little sore, hip, ankle and wrist good.

20x10(3)
70x8
105x6
125x4
140x2
155, 175, 195, 205
212.5x2(5), RPE 8 or less across

Cable Row - 125, 140, 155 x6
Bar Curl - 20x15(2)
 
04/11 - Home - Sat



Squat:

20x10(2)
70x8
105x6
135x3
155, 175, 195, 215, 225
235, 240 @ 9.5
225x4 PR @ 9

Bench Press:

20x12(3)
50x12
75x8
100x5
120
135x2
150, 165, 175
182.5x3 PR, sub 9?
187.5x3 PR, 9.8

Deadlift: Beltless, hook

160(4)
180(5), Sumo
180x2(5)

Roll Out - 10(2)
DB Curl - 35x8(2)
Cable Row - 155x6(3)
 
Last edited:
04/13 - Home - Mon

Bench Press:

20x12(3)
60x12
90x8
120x3
140x3
155
165x8 PR @ 8.5
170x6 PR @ 9.5

Cable Row - 140x12(4)
Roll Out - 10(2)
DB Curl - 35x8(2)
 
04/14 - Home - Tue

Lots of upper body warm ups.

Squat:

20x10(3)
70x8
105x6
140x3
167.5, 190, 205, 220
225x5 PR @ 9.5

Deadlift: 254 felt like a heavy opener, didn't lose anything by taking time off.

120x3(2)
160, 185, 210
235, 240, 245, 254
 
04/15 - Home - Wed

Bench Press: Shoulder got cranky, so kept the intensity lower.

20x12(3)
55x12
75x8
100x4
120x3
140x2
155x2(2)

Cable Row - 155x6(3)

04/16 - Home - Thu

Squat:

20x10(3)
75x5(2)
105x3
135x3
155x2
175, 195, 205
212.5(5)
212.5x2

Karbo Curl - 25x8(3)
Leg Raise - 30
 
ASUThermo said:
04/15 - Home - Wed

Bench Press: Shoulder got cranky, so kept the intensity lower.

20x12(3)
55x12
75x8
100x4
120x3
140x2
155x2(2)

Cable Row - 155x6(3)

04/16 - Home - Thu

Squat:

20x10(3)
75x5(2)
105x3
135x3
155x2
175, 195, 205
212.5(5)
212.5x2

Karbo Curl - 25x8(3)
Leg Raise - 30
Click to expand...

What's going with your shoulder? Mines has been acting up lately. I have no idea how it all started, but it's annoying. I've been more sedentary lately, my body feels more stiff and rushing my workouts more so I wonder if that played a role for me....
 
boingyman said:
What's going with your shoulder? Mines has been acting up lately. I have no idea how it all started, but it's annoying. I've been more sedentary lately, my body feels more stiff and rushing my workouts more so I wonder if that played a role for me....
Click to expand...

Injured it back in '07 in a NAGA tournament a little rest and occasional advil cleared it up and only had minor issues with it until 2015. Found out it was a SLAP tear, had surgery and found that the cartilage on the humerus was screwed up from most likely snatches when I was WL'ing. I have had off and on issues since. I would have to agree that it is extremely annoying haha, every time I make breakthroughs it flares up. Taking warmups seriously has been the best thing for me, so that might be something to consider for your training. If I take the time to warmup right I def have less of a problem. What has been going on in the shoulder? My issue tends to be rear and resonates down the biceps.
 
ASUThermo said:
Injured it back in '07 in a NAGA tournament a little rest and occasional advil cleared it up and only had minor issues with it until 2015. Found out it was a SLAP tear, had surgery and found that the cartilage on the humerus was screwed up from most likely snatches when I was WL'ing. I have had off and on issues since. I would have to agree that it is extremely annoying haha, every time I make breakthroughs it flares up. Taking warmups seriously has been the best thing for me, so that might be something to consider for your training. If I take the time to warmup right I def have less of a problem. What has been going on in the shoulder? My issue tends to be rear and resonates down the biceps.
Click to expand...
Oh wow, I guess you never know until you get it checked out. Not sure whats going on with mine. Might be aggravation from prior injuries or maybe something new. Yeah, I notice warming up more helps a lot and simply not thinking about it. I may drop back down to benching 2x per week and just include more volume on those days. That way I can get more rest between bench days and another side benefit I can have more time to fit in SOHP , core and upperback accessories.
 
boingyman said:
Oh wow, I guess you never know until you get it checked out. Not sure whats going on with mine. Might be aggravation from prior injuries or maybe something new. Yeah, I notice warming up more helps a lot and simply not thinking about it. I may drop back down to benching 2x per week and just include more volume on those days. That way I can get more rest between bench days and another side benefit I can have more time to fit in SOHP , core and upperback accessories.
Click to expand...

Forcing myself to do rows and pulldowns/pullups has really helped keep the balance. Also various types of curls and db raises have helped. I am realllly weak with external rotation on my left arm, so I try to add that in as much as I can when I am not being lazy.
 
04/18 - Home - Sat



Squat: Did a lot of stuff to get loose, felt pretty good.

20x10(3)
70x8
100x6
120x3
140x3
155x2
170, 185, 200, 215, 225, 235
245x2 PR @ 9.5
230(3)

Bench: Felt pretty good.

20x12(3)
45x12
70x8
95x4
120x2
140x2
155, 170, 185
190x2 PR @ 9
192.5 @ 9
195.5 PR @ 9.5, butt stayed down, slight pause

Deadlift: Did not use OPB, felt ok.

120x3(2)
170(2)
200, 230, 250, 265, 270
210(3), beltless

Cable Row - 125, 140, 155, 170(3) x 5
 
Last edited:
04/20 - Home - Mon

Squat: Moved OK, felt shitty.

20x10(3)
70x8, 6
105x4
135x3
160, 180, 200, 217.5
225(3)

Bench Press: Moved good, felt good.

20x20
55x12
82.5x8
107.5x5
130x3
150, 165
175(4)

Deadlift: Breezy.

170(3)
200, 230, 250

Pulldown/Cable Row - 125x5/5(4)
 
Last edited:
Closing in on that 200kg bench, nice!
 
boingyman said:
Closing in on that 200kg bench, nice!
Click to expand...

Thanks, hoping to take it down before July. Going to do a mock meet Saturday (in place of the one that I was scheduled to do before quarentine), if I feel like it's there I will go for it.
 
2020 Covid Jinx Memorial Virtual Mock Meet with Super Fast Bench Commands and Soft Knee Deadlift
​


04/25/20
-Weight: 108.8
-Squat: 245, 255, 262.5
-Bench: 182.5, 192.5, 200
-Deadlift: 265, 285, 295
-Total: 757.5
-Wilks/GL/Dots: 447.30/92.00/450.51

10:30 - 3 egg and cheese wake up wraps and a Jelly donut, large ice coffee & cream
12:45 - 2 scoops pwo, started warming up
1:30 - 1st squat
1 scoop pwo between flights and cookies, water and sour patch kids throughout

Squat:
20x10(2)
75x8
105x3
135x3
160, 180, 200, 217.5, 232.5 moved well
245 - heavy opener
255 - fast for 2nd, 2.5 PR
262.5 - good call, 10kg PR

Bench Press:

20x12(3)
70x8
100x5
125x3
145x2
157.5, 170
182.5 - as expected
192.5 - moved a little slow
200 - moved well could have paused it or added 2.5, 4.5 PR

Deadlift:

120(3)
170x2
210, 240
265 - moved terrible, considered calling 275
285- flew, moved like a heavy opener
295 - might have been good for 300, 12.5 kg PR
 
Last edited:
Damn bro congrats on the PRs. Getting closer to that 800 total and 500 wilks.
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,237,062
Messages
55,464,370
Members
174,785
Latest member
JoyceOuthw

Share this page

Back
Top