Nu'Keese vs. A Lawyer

1/08

Rows, bands, dumbbells

Bench Press:

45x12(3)
135x8
177.5x8
217.5x6
257.5x5
297.5x5
315x5(3)
297.5x5
Close Grip
257.5x8
237.5x15
1 Board
307.5x5
327.5x5
347.5x5 @ 9.5, too heavy

Row - 185x5(6)
Roll Out - 8(2)
 
01/09

Bands

Squat: 0-2 pain in hamstring.

45x10
135x8(3)
225x8
275x6
325x6
350x6(3)

RDL - 255x8(4)
Hammer Curl - 35x10(3)
 
01/11

Squat: Took grip to pinkys on rings, after a few sets. Bar up a bit, feet in. More or less back to old WL squat. No pain but definitely not as strong.

95x8(3)
135x8
225x5
275x3
315x2
360x2(5)
395, 435

SDL - 255x8(4)

Bench Press: Light WW's, no belt.

135x8
177.5x8
217.5x6
257.5x6
275x6(3)

DB Curl - 35x10(2)
Roll Out - 10(2)
 
01/15

Bands and dumbbells

Bench Press:

45x12(3)
135x8
177.5x8
217.5x6
257.5x5
295x4
315x4
332.5x4(3)
315x5
275x8

Roll Out - 9(3)
- IVR - 8(3)
- DB Bench - 35x20(3)
 
01/16

Squat: Heels in shoes, first pain free squats since August?

95x10(3)
185x5
315x4
365x4
405x4 @ ~8, might have had 1-2 more
Front Squat
225x6

Snatch Deadlift - 275x6(2)
1A Hammer Curl - 35x10(3)
Pull up - Black x5(2)
 
01/18

Bench Press: Just shoes.

45x12(3)
115x8(2)
135x8
177.5x8
215x6
255x6
275x5
295x5(2)
Close Grip
225x5
275x5

Roll Out - 11(2)
IVR - 10(2)
 
01/19

Deadlift: Used my old 10m belt.

255x5(3)
315x5
405x4
495x4 @ ~8

Highbar Squat: Used WL belt.

115x5
165x5
205x5
275x5
325x5
355x5
385x6

Clean Deadlift - 315x5(2)
DB Curl - 35x10(2)
Chin Up - Purple x5(2)
Roman Chair SU - 20(2)
 
01/23

Bench Press:

45x12(3)
95x8(2)
135x8
177.5x8
215x6
255x5
295x4
332.5x3
352.5x5 PR
Close Grip
235x8(2)

IVR - 10(2)
Roll Out - 10(2)
 
01/24

Squat:

95x8(3)
185x5
225x5
275x3
315x2
365
405x6(3), all in the 8 range

Front Squat - 235x3, need to work on mobility for rack if I want to do these.

Clean Pull - 255x5(2)
Pullup - Purple x6(2)
 
01/27

Bands and db's

Bench Press:

45x12(3)
95x8(3)
135x8
177.5x8
215x6
255x5
295x4
335x2
355x2
365x3 @ 9.5 PR
Close Grip
295x8 @8.5 PR

Row - 205x5(5)
Roll Out - 10(3)
DB Curl - 25x12(4)
 
01/29

Squat:

95x8(3)
185x5
255x3
305x3
375x3
415x6
425x6 @ 8

Deadlift - 315x3(5)
DB Curl - 25x10(3)
 
01/30

Bench Press:

45x12(3)
95x8(2)
135x8
177.5x8
215x6
255x5
295x4
335x3(2)

IVR - 12, 10, 8
- Roll Out - 12, 10, 8
 
01/31

Deadlift:

225x8
275x5
335x5
405x5
475x2
505x5 PR

Chin Up - Purple x8(3)
DB Curl - 25x12(2), 35x10
 
02/05

Bench Press:

45x12(3)
115x8(2)
142.5x8
177.5x8
215x6
257.5x6
297.5x4
315x3
335x2

Ab Wheel - 12(2)
 
02/06

Squat: Just shoes.

135x5(3)
225x5
315x5
385x2(2)

Band Crunch - Purple x20(3)
DB Curl - 25x10(2)
Air Dyne - 1:00(3)
 
02/08

Treadmill - 7.5/2.7 for 10:00

Deadlift:

315x3(3)
365x3
435x3
495
515x6 PR

Pullups - 4(4)
 
02/12

Treadmill - 7.5/3.0 for 5:00
Lots of BW Squats

Squat:

135x8(2)
225x5
315x3
405, 455, 475@8
405x4(3)
405x2

DB Curl - 35x8(2)
 
02/13 - Company Gym

Lat Pulldown - 205x8(2)

Bench Press:

115x12(2)
???x8(2)
???x5
275x3
305x2
325x4,4,6
Close Grip
255x8,8,8,6

1A DB Press - 35x10,15,15,15
 
02/15

Treadmill - 7.5/2.7 for 18:00

Deadlift:

225x5(2)
315x3
405x3
475
530x5 @ 9

Front Squat - 95x5(5)
 
02/19

Squat - 315x4(4)

Hanging leg raises & Back extensions

02/20

Bench Press - 275x4(2)
Close Grip - 225x5(2)

Roll Out & BOR

About 45 minutes on treadmill combined 7.5/2.7
 
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