Nu'Keese vs. A Lawyer

04/16

Squat:

115x5
205x5
255x5
305x3
350x3
385x3

Deadlift:

365x4(4)
 
04/17

Bench Press:

95x20
165x8
225x5
275x3
295x3(3)

Incline DB - 60x25(20)
Lots of Lat Pulldown
Pullups - ~20
Lat Raise - 15x10(3)

Squat:

95x5
165x5
225x5
275x3
295x3
315x3
 
04/18

Squat:

95x10
135x5
225x5
275x3
315x3
365, 405, 435
295x3

Tall Clean - 95x5(4)
- GHR - 5(4)
Bike - 20s(4)
- ADB Curl - 35x6(4)
Power Snatch - 95x3(3)
 
04/19

Bench Press:

45x20
135x10
185x8
225x5
275x3(3)

Cable Row - 8x100, 110, 125, 140, 155, 170, 200
 
04/23

Lots of warming up on LPD and Chest Press machine

Bench Press:

95x15
180x8
215x6
255x6
275x6(3)

Squat - 315x3(3)

Incline DB - 60x15(2)
BOR - 165x10(4)
Pullups - 6, 7

04/24

Lots of cardio stuff

Squat - 315x3(3)
 
04/25

AM

Treadmill - 10:00
AD - 4:00
Tall Clean - 95x5(5)
SU - 12(4)

PM

Squat:

45x8
135x8
225x5
315x3
365x3(3)
High Bar 3 Count Pause
225x5(3)

Cable Row - 100x12(3)
Pulldown - 100x12(2)
 
04/26

AM

Treadmill - 15:00
Rollouts - 10(3)
Airdyne - 2 sprints, 30 cal

PM

Close Grip Bench:

95x5(3)
135x5
185x5
225x5
275, 315, 345
305x2(2)

Squat: Sleeves. Will belt up 1-2 days next week.

135x5(3)
225x5
315x3(3)

Cable Row - ???
Pulldown - ???
 
04/30

AM

Treadmill - 10:00
Leg Raise off bench - 12(3)
- Concentration Curl - 25x10(3)

PM

Squat:

95x8
185x5
255x3
345x3
415, 465
365x5(2)

Push Press:

95x5
130x2
165
135x3(2)

Deadlift:

225x3
315x2
365(5)
 
AM

Treadmill
Leg raises - 12(3)
Dragon Flags - 12

PM

Bench Press:

105x8
170x6
215x5
255x4(5)

Squat:

95x8
185x5
225x3
275x3
335x4(5)

Press - 100x10(3)
BOR - 170x10(4)
 
AM

Treadmill
Roll out - 12(4)

PM

Squat - 445, 395x2(2)
Bench Press - 345, 315x2
Deadlift - 475
 
AM

Treadmill
Leg raises - 12(4)

PM

Bench Press - 365
Squat - 455, 405x2(3)
Cable Row - 100x15(3)
- Press - 45x15(3)
 
05/07

AM

Treadmill
Leg Raise - 15(4)

PM

Squat:

135x8
225x5
315x3
365, 405, 455, 475
425(2)

Bench Press:

45x15
115x8
185x5
235x3
275x2
305, 325, 345
305x2(2)

Deadlift:

315(6) - Hook Grip
385x3
435(3)

Cable Row - 140x10(3)
- Hammer Curl - 35x8(3)
 
05/08

AM

Treadmill
Leg Raises - 15(4)

PM

Close Grip Bench: 2 count pause, black ww's

95x10
185x5
225x5
275x3
305, 325, 345
275x2(2)

Pause Squat: Just shoes.

135x5
225x5
275x3
325x3
375x2
395x2
405x2

LPD - 140x12(3)
- Press 105x8(3)
 
05/09

AM

Treadmill
Leg Riases - 15(4)
-ADBC - 25x10(4)

PM

Squat: Comp stuff.

135x8
225x5
315x3
365, 415
455(3)
405x3

Shoulder stuff, they were too cranky to bench.
 
05/14

Squat:

45x8
135x5(2)
225x3
315x3
365, 405, 435, 455
365x3(3)
275x3, just shoes

Power Clean - 135x3(3)
GHR - 8(3)
DB Curl - 35x10(3)
 
05/15

Bench Press: Middle finger on ring, just shoes. 3ct pause.

45x20
95x15
185x6
255x4
275x2
295x2(5)

Squat: Just shoes, 3ct pause.

95x8
225x5
315x3(4)

Press:

95x5
115x5
135x3(5)

Pulldown - 160x8(3) palms out, 160x8(3) palms in
 
05/21

Press:

115x6(8)

Deadlift:

225x5(2)
295x5
345x5(8)

Cable Curl - a bunch of sets of 8
Face Pull - a bunch of sets of 10
 
05/22

Bench Press:

100x5
185x5
225x6(8)

Squat:

135x5
225x4
295x5(8)

Dumbell Bench - 60's for reps
BOR -170x8(2)
- Pulldown - 130x8(2)
- Rear Delt - 10x20(3)
 
05/24

Deadlift:

225x5(2)
295x3
345x5(8)

Press: Lowered weight, all sets were pain free.

45x15
80x5
95x6(8)

Neutral Grip Pulldown - 80x10(8)
 
06/11 V2

Bench Press: 331 Tempo

65x10
135x5
185x5
225x4(5)

Incline:

165x8(2)
185x6(2)

Lat Raise - 15x10(2), 20x10(2)
ADBC - 35,40,45,50 x 10
Triceps Ext - ???x10(4)
Chin Grip Pulldown - ???x10(4)

06/12 V2

Squat:

115x10
185x5
225x4
275x3
315x6(5)

Stiff Leg Deadlift - 245x12(3)
Seated Row - 110x10(4)
- Lunge - 10(3)
 
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