Nu'Keese vs. A Lawyer

10/20

W/U - Bike, bands

Deadlift:

135x10
225x5
257.5x10
315x10
375x10
410x10
447.5x5

Squat:

205x3(3)
295x3(3)

BSS - 10(3)

10/21

Bike
Rollout - 10,9,8,7,6
DB Curl - 10(5)
Core stuff and stretching
 
10/23

Bike - 5:00

Squat: Just shoes.

95x8(2)
135x5
225x8(4)

1LSDL - 115x5(3)
Pullup - 8,6,6
Bar Curl - 45x8(3)
Band Crunch - Green x15(3)
Core Stuff
Bike - 5:00
 
10/24

Bike - 5:00

Bench Press: Just shoes. Lots of band stuff for warmup.

45x20
135x8
185x5
225x3
275
290x3
275x5(5)
3 Board Press
345x5(2)

IVR - 6(5)
DB Bench - 65x12(2), hands facing in
Roll Out - 10(2)
 
10/25

Bike - 3:00

Deadlift:

115x10
225x5
315x5
385x3
435x5(3)
Block Pull - Below Knee
435x3
465x3(3)

Pullups - Green x8,7,6,6
Bar Curl - 45x15(4)
Band Crunch - Green x15(3)
 
10/26

Bench Press: Light WW's

45x20(2)
115x8
175x8
225x5
245x8(4)
2 Board
295x5(2)

Row/PC/PP - 115x8+1+5(3)
Row - 205x5(4)
Delt Raise and band work, lots
 
10/28

Squat: Took small jumps warming up. Pain in singles was less than previous days.

95x8
135x8
185x5
225x5
275x3
315x2
365(10)
135x10

Clean Pull - 255x3(5)
Situp - 15(3)
 
10/30

Bench Press:

45x20
95x10(2)
135x8
185x5
225x3
275
295x3(6)
Forgot the close grip numbers

IVR - 15,10(3)
Roll Out - 10(3)

11/01

Deadlift:

Unsure about warmup sets
495x3(3)

Squat:

165x5(10)

Row - 205x3(6)


11/02

Bench Press: No WWs or belt.

45x20
95x10(2)
135x8
185x5
225x5
275
295x2(6)
3 Board
295x8(2)

Press - 95x8(2)
IVR - 15, 12, 10(3)
Roll Out - 10(3)
Lots of shoulder stuff with 15lb dbs

11/03

Deadlift:

225x5
315x3
385x2
435x2
475x2(6)

Squat: Tempo squats. Beltless. 3/3/3

205x3(3)
255x3(8)

Core stuff
 
Last edited:
11/06

Bench Press: Lots of band stuff for warmup.

45x20
95x10
135x8
185x5
225x4
255x3
275
295x4(6)
Close Grip/Feet Up
255x8(2)

DB Bench - 65x15(2) palms in
IVR - 10(3), 8(2)
Roll Out - 12(2)
Band Pull Aparts - Black x12(2)
 
11/07

Goblet squats, jumps, lunges

Deadlift: Easy, done in flat shoes.

225x5(2)
315x4(2)
385x3
435
475x4(6)

Squat: 5/5/0, beltless in flats.

205x3(3)
255x2(6)
205x6(2)

Bar Curl - 55x12(4)
 
11/08

Incline walk, bands

Bench Press: 2 count pause, no WW's or belt.

45x20
95x15
135x10
185x8
225x5
275x2
295x2(6)
3 Board
295x8(3)

Press - 95x7,6,5,4
- Pullup: Purple - 7,6,5,4
Lots of band work
Roll Out - 12,10, 8
 
11/10

Walk, warmup routine, ankles and hips felt pretty good

Power Clean + Clean

95x3+3(2)
165x1+1(8)

Clean Pull - 205x3(3)
Row - 205x4(6)

Squat: Beltless.

135x6
205x3
255x3
295x3
345x3

Lunge - 25sx8(3)
- DB Curl - 25x8(3)
 
11/13

Bike, bands.

Bench Press:

95x15(2)
135x10
185x5
225x3
275x4
295x5(6)
Close Grip Feet Up
245x6(4)

Roll Out - 15(3)
Face Pull - Purple x20(2)
 
11/14

BW Squat, jumps, lunges, step ups

Squat: Used SBD knee sleeves.

95x10(2)
135x6
185x5
225x3
257.5x3(3)

Deadlift:

225x5
315x3
405x2
475
525(5)

Front Squat - 205x3(3)
- Clean Deadlift - 325x3(3)
- Pullups - Green x10(3)
GHR - Green x10(2)
- EZ Curl - 70x10(3)
 
11/15

Treadmill, bands

Bench Press:

45x20(2)
135x15
225x6(4)

Press - 115x8(2)
- Face Pull - Green 15(2)
 
11/16

Treadmill, bands, stretches

Squat:

135x8(2)
225x6
315x3
347.5x6(3)

Power Clean + Front Squat - 115x1+3(10)
 
11/17

Treadmill, bands

Bench Press:

95x10(3)
135x5
225x3
245x6(3)

Pullup - Green x12,10,8
Press - 115x8(3)
Treadmill

11/18

Deadlift: Hook grip no belt.

115x10(2)
205x5
295x3
365x3(5)

Squat: Beltless paused.

135x5
225x5
315x3(6)
 
11/20

Bike, lots of bands

Bench Press:

95x8(3)
135x8(2)
225x5
255x6
295x3
255x6(3)
Sling Shot
295x10

IVR - 8(5)
Roll Out - 12(4)
Treadmill, bands
 
11/21

Treadmill

Deadlift: Hook grip thorugh 525.

135x8
225x5
315x3
405, 475, 525
490x5

Squat: Beltless, ST knee sleeves.

135x8
205x6
255x3
305x6(4)

Lunge - 45x8(2)
- GHR - Green x 10(2)
Leg Raise - 20(2)
 
11/22

Treadmill, bands

Bench Press:

95x8(3)
135x8
185x3
225x2
237.5x6(5)

DB Bench - 85x15
Pull Up - Purple x6(5)
DB Press - 25x15(2)

11/23

Treadmill, bike

Squat:

135x8
225x6
315x3
375x3
347.5x6(4)

Deadlift - 325x3(3)
- Front Squat - 135x5(3)
Leg Raise - 20(2)

11/24

Treadmill, bands

Bench Press:

45x20(2)
95x8(2)
135x8
225x5
257.5x6(5)
2 Board
257.5x15

Press - 95x8(3)
Row - 95x10(10), alternated grips
Treadmill

11/25

Treadmill

Squat: Beltless

45x10
135x10
225x8
275x5
315x3
365x3
405x3(2)

Power Clean + FS - 95x1+3(3), 135x1+3(3)
Clean - 135x3(5)
Row - 135x10(2)
Roll Out - 10(3)
 
11/27

Bike, bands

Bench Press: Wraps and belt on work sets.

45x20(2)
95x10(2)
135x10(2)
185x5
225x5
260x3
295
310x3
275x8,9,10
Sling Shot
310x10

IVR - 8(4)
- Roll Out - 8(4)

Treadmill
 

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