Nu'Keese vs. A Lawyer

11/28

Treadmill

Deadlift:

225x3(3)
315x2(2)
405x2(2)
495, 532.5
500x3, 2

Squat: Added heel inserts, played around with stance.

135x5
225x3(2)
275x3(6)

Row - 135x8(2), 205x5(3)
- SDL - 135x8(2), 205x5(3)
Hammer Curl - 25x8(4)
 
11/29

Treadmill, bands

Bench Press: Wrist wraps and belt on doubles. All reps were competition pause.

45x10(4)
135x8(2)
225x5
275x5(5)
2 Count Pause
315x2(2)

DB Bench - 85x15
Press - 95x8(2)
- Pullup - Purple x8(2)
Leg Raises - 20(4)
Dragon Flags, 8 total
 
11/30

Treadmill, bands, step ups, and other stuff

Squat: Beltless, knee sleeves.

45x10
95x3
135x3
185x3
225x3
275x3
315x3(6), tried a few different things, pains are getting less annoying

Front Squat - 135x5(3), no pain, front rack feels better
- SDL - 255x5(3)
- Bench Stepup - 5(4)

Bands and treadmill
 
12/01

Treadmill, bands

Bench Press:

45x20(2)
95x10(2)
135x8
185x5
225x5
275x3(6)
2 Board
275x15

Pull Up - Black - 6(4)
Lat Raise - 15x8(4)
- Rollout - 10(4)
- Band Pull Apart - Red x15(4)
 
12/04

Bike, bands

Bench Press: Competition pauses.

45x20(2)
95x10(2)
135x8
185x5
225x3
275
315x5
282.5x5(4)

IVR - 15,13,12,12
Bands
Leg Rais - 15(4)
 
12/05

Treadmill, bands

Deadlift: All reps with a belt.

325x3
405(2)
475(5)

Squat: Sneakers, glute/ham pain continues, ankle not as bad.

205x5(5)
 
12/06

Bike, bands

Bench Press:

45x15(4)
95x10(2)
135x8
185x5
225x3
275
315x3
257.5x8(4)

Pullup - Red x5(3), 5
Rollout - 12(4)
EZ Curl - 22's x10(4)
 
12/09

Deadlift:

135x8
225x5
315x3(2)
405x2
495, 555
505(4)

Squat:

255x6(3)
Front Squat
255(5)

Row - 225x5(2)
DB Curl - 35x10(3)
 
12/11

Bike, bands

Bench Press:

45x20(2)
95x10(2)
135x8
185x5
225x3
275, 315, 335, 350, 365
300x5(4)
Sling Shot
315x6(2)

IVR - 10(4)
Roll out - 12, 28
 
12/12

Goblet squats, lunges

Squat: Felt pretty good.

135x5
225x5
315x3
365, 405, 455, 467.5
405x2(2)

Goblet squat - 35x10(3)
- GM - 45x10(3)
Lunge - 10(3)
- Hammer Curl - 35x10(3)
 
12/16

Deadlift:

255x3(3)
325x2(2)
375(2)
405
455x2(4)
 
12/18

Bike, bands

Bench Press:

45x10(3)
95x8(2)
135x5
185x5
225x3
275, 315, 345, 370, 390, 405PR
Close Grip
247.5x3(3)

Roll Out - 8(2)
ADBC - 35x10(2)

 
12/21

Bike, bands

Bench Press:

45x10(4)
95x8(2)
135x5
185x5
225x5
255x3
275x3(3)

Deadlift:

255(5)
315x2
405, 455, 495, 545, 585, 607.5

Roll Out - 8(2)
ADBC - 35x8(2)

 
12/21

Bike, bands

Bench Press:

45x10(4)
95x8(2)
135x5
185x5
225x5
255x3
275x3(3)

Deadlift:

255(5)
315x2
405, 455, 495, 545, 585, 607.5

Roll Out - 8(2)
ADBC - 35x8(2)



Killer deadlifts, bud. Happy New Year!
 
12/22 - 12/29

Bench - 205x10(3)
IVR - 8(3)
Deadlift - Failed at 615 twice
 
01/02

Bike, bands

Bench Press: Just sneakers and clothes. Worked to a difficult set of 5.

45x12(4)
135x8(3)
205x5
255x5
275x5
295x5
315x5

Squat: Just shoes and lite wrist wraps. No pain in hamstring. Feet shoulder width, bar slightly higher on back.

135x5(2)
225x5
295x5(3)

Roll Out - 6(2)
 
01/03

Bike

Squat: Just shoes.

135x5(3)
205x3(6)
Front Squat
135x5
205x1
255
205(3)

Deadlift: WL shoes, hook grip.

255x5(2)
255x3(6)

DB Curl - 35x6(2)
 
01/04

Bench Press: WL shoes.

45x12(4)
135x8(3)
205x5
255x8
225x5, 3 ct pause

BOR - 185x5(5), pause at touch
DB Curl - 25x10(3)
Roll Out - 7(2)
 
Last edited:
01/5

Squat:

135x8(2)
225x8(3)

RDL - 185x6(4)
 
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