Nu'Keese vs. A Lawyer

[ASUThermo]

Damn bro congrats on the PRs. Getting closer to that 800 total and 500 wilks.

Thanks man! Would have preferred it to be in an actual meet but I am happy with the results of the work. Wow, 800 and 500 would be amazing, crazy to think that I am in that range, sort of. I was hoping to take it easy this spring/summer, but my cousin/coach convinced me to do a meet at the end of July (if things are back to normal) we're trying to shoot for, 265, 205, 300 (302.5 if Geno is doing the emcee work).

 

[ASUThermo]

05/04 - Home - Mon

Bench Press:

20x15(4)
55x10
90x6
120x6
140x6(4)

Cable Row - 100x10(3)
Pulldown - 100x12(3)
Roll Out - 9(2)
DB Curl - 25x12(2)

 

[ASUThermo]

05/05 - Home - Tue

Squat: New warm up def makes a difference on the discomfort areas and body felt ready for lifting.

20x12(3)
75x6
120x4
150x3
170x3
182.5x4,4,4,4,8

Deadlift:

170(3)
205x2(7)

 

[ASUThermo]

05/06 - Home - Wed

Bench Press: Had a good warm up, forgot the numbers.

150x4(4), comp pauses

Bar Curl - 35x5(3), 30x5(2), wide grip
Cable Row - 110x10(3)

05/07 - Home - Thu

Squat:Took feet out wider (toes at edge of carpet), feels like the right spot to be in for glutes and hamstrings, will continue here. Mowed and did new warmup routine, 0 pain. Took Excedrin migraine for headache, def contributed to pain free session.

20x10(3)
75x6
125x5
155x3
175
195x3,3,4,3,3

RDL - 130x5(3)

 

[ASUThermo]

05/09 - Home - Sat

Good warmup, 2 scoops preworkout.
Squat warmup
Cable Row - 110x12(2), 125x8(2)

Squat: Wide is good.

20x15, 12
75x8,5
125x3
155x2
177.5, 200
207.5x2(4)

Bench Press: Gotta make sure the wrist wraps are done right every set.
Bar Curl x15,12,12

20x15(2)
55x12
90x6
122.5x3
145x2
160x2(4)

Deadlift: Felt harder than the other two.

125(3)
175(2)
220
235(6)

Cable Row - 155x6(3)
Hammer Curl - 35x8(3)

 

[ASUThermo]

05/11 - Mon - Home

Cable Row - 100x10(4)
Tricep pushdown, bar curl, DB military

Bench Press:

20x12(3)
55x12
90x6
120x2
140x8(4)

Pulldown - 100x12(3)
- Roll Out - 9(3)
DB Curl - 25x12(3)
- Lat Raise - 15x8(3)
Karbo Curl - 25x12

 

[ASUThermo]

05/12 - Tue - Home

Squat: Had a really good warm up, got to 175 and experienced a new pain and sensation in the left hip. Added lifters and went high bar for some reps at 155.

20x10(3)
75x8
110x5
145x3
175
155x3(3)
155x4(3)

 

[ASUThermo]

05/14 - Wed - Home

Cable Row - 100x10(4)

Bench Press:

20x15(3)
55x12
85x8
110x4
135x2
150x6(4), comp pauses on most reps

Bar Curl - 35x5(5)
Face Pull - 60x15(3)
Lat Raise - 15x12(2)
- Hammer Curl - 35x9(2)

 

[ASUThermo]

05/15 - Thu - Home

Good warmup, hip and ankle improved from Tues.
Bike, GHR, 1/2 stepup, abduction, elevated heel goblet squat, calf raise, extr.

Squat: Tempo 210

20x10(3)
75x5
125x3
145x3
165x3
185x3
195x3, 2

Roll Out - 11(2)
Black Band External Rotation - 12(3)
Calf Raise - 15(3)

 

[ASUThermo]

05/16 - Sat - Home

Bike, half step ups, ankle stuff, ghr, goblet squats, face pulls, took Aleve at 12:30, lifted at 1:30.

Squat: Almost 0 pain in hip and ankle.

20x10(3)
75x6
125x3
155x3
175x3
182.5x3(5), paused

Bench Press:

20x15(2)
55x8
85x5
115x3
135, 150
160x4(4)

Deadlift:

170(3)
195(5)

Leg Raises - 25

 

[ASUThermo]

05/18 - Mon - Home

Bench Press:

20x15(3)
55x12
80x8
110x5
125x3
145x4
145x15, has to be a PR with the weight and or the reps
145x7
145x6

Cable Row - 125x12(3)
Roll Out - 9(4)
Bar Curl - 40x5(5)
Pulldown - 110x12(3)
Lat Raise - 15x12(3)

 

[ASUThermo]

05/19 - Tue - Home

Great warup, AirDyne x 4m, box steps x 4, GHR 7(3), abduction, goblet 50x12(2), ankle stuff

Squat: 197.5x9 is a PR

20x10
75x5
125x5
155x3
185x3
197.5x4,5,9,3,3

Deadlift: 205x10 is a PR?

150x3
180(2)
205x2,2,10,2,2

 

[ASUThermo]

05/20 - Wed - Home

Cable row, bar curl

Bench Press: 9 Rep PR

20x15(3)
55x12
90x8
120x5
145x2
155x4
160x9
155x6(2), all reps comp pause

Cable Row - 140x8(4), 155x10
Bar Curl - 35x8(4)
- Lat Raise 15x12(3)

 

[CRZA]

Damn bro. Thats some nice benching!!!

 

[ASUThermo]

Damn bro. Thats some nice benching!!!

Thanks man! I'm pretty pumped about what I'm doing with healthy-ish shoulders!

05/23 - Sat - Home

Squat: Used hip circle and did normal warmup.

20x10
75x5(2)
120x4
150x3
175x2
200
210x7, PR
210x3

Bench Press:

20x15(2)
55x12
80x10
105x6
130x3
155
165x9, PR heels up on this
165x4, 5, comp pauses on most reps

Deadlift:

150x2
200
235(2)
240(6)

Cable Row - 155x8(4)
Bar Curl - 30x10(3)
GHR - 8(2)
Karbo's - 25x10(2)

 

[ASUThermo]

05/25 - Mon - Home

Cable Row - 125x13(4)

Bench Press: Was a little fried from Memorial Day weekend, split the 5x8 up in 6 sets.

20x15(3)
55x12
80x8
105x5
130x2
145x5,6,8,7,7,7

Cable Row - 155x8(4)
Bar Curl - 42.5x5(5)
- Lat Raise - 25x7(4)
Roll Out - 11(4)
- ADBC - 35x9(4)

 

[ASUThermo]

05/16-5/23

 

[ASUThermo]

05/26 - Tue - Home

Squat: Was pretty fried, was able to manage a small PR, ditched most of the work sets.

20x10
75x8
125x3
175x2
195
202.5x8, PR
202.5x4, 2

Deadlift: No energy, called it after 7 reps.

150(3)
200
212.5(7)

GHR - 8(2)
Leg Raises - 20

 

[ASUThermo]

05/27 - Wed - Home

Bench Press:

20x15(3)
55x12
85x8
120x5
140x2
150
160x10, PR, RPE 10+

Cable Row - 200x6(4), also a bunch of sets with lighter weight building to 200.

 

[CRZA]

Crazy benchpressing

Whats your bench PR. You should be closing in on a 200kg 1RM in the bench?