Nu'Keese vs. A Lawyer

Deadlift: Easy the whole way. Sleeves for all sets listed.

491x2
409x3 for 5 sets

Front Squat: Back was fatigued from deads, but felt better than last week. Sleeves and wrist bands, no belt.

260x5
276x4
292x3
308x2

Weighted Situp: Not bad.

50x8 for 2 sets

73/100 free throws
 
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This is my last workout before leaving for Florida. I will try to get one or two in down there, but that is highly unlikely, plus I could use a little break. May 10th will be back in the groove. I will start rolling the following week so everything should start coming together by the end of the summer.

I took it easy today, but felt good so I went for a heavy single on push jerk...

Push Jerk: Still would like to get under the bar better, but I cannot complain. I think I could have hit atleast 285 if not more. Tape on each wrist along with wristbands.

95x10
135x5
185x5
225x2
250x1
280x1(+5)

Pullup: Varied grips. Went easy, will pick these up once I get back from my trip.

BW (+/-196) - 5x5

Bench Press: Varied grip and speed of repetitions, more or less just messing around with about %50 of my max.

165x10 for 5 sets


Shot around for an hour, nothing big.
 
During my trip I screwed my back up so I will be taking it easy for the next week or two.

Played some easy basketball to get loose/test out my back.

Bench Press: Felt better than I thought I would, wore my back brace.

135x5
185x5
205x5
225x5
245x5

Push Jerk: Back felt good.

95x5
135x5
185x3
195x3
205x3
 
Squat: Felt good, legs got week. Back felt great (very suprised). I used my back support for all sets and reps.

135x6
185x5
205x5
225x5
275x5
315x5
325x5

Front Squat: Felt good again, back support on everything.

135x3
185x3
205x3
225x3
260x3

Bar Curl: Nothing to say, just had some extra time to kill.

95x5 for 5 sets

Close Grip Bench: Just like bar curl.

135x5
185x5
205x5
225x5
235x5

Manual Neck: 4x12 in all 4 directions

Played one on one with a buddy for about 45, this felt great my legs were nice and tired after that.

Also I am down 12lbs. since my explosion on vacation, feels much better to not be preggers.
 
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Dead Lift: Easy, back is starting to not hurt.

135x5
205x5
275x3
345x3
415x3

Row: Easy, no back pain.

135x5
185x5
205x5 for 3 sets, superset with 3 sets of 5 pull-ups.

SOHP: Easy, did not use wrist bands or tape to test wrists, felt good.

95x5
135x6 for 3 sets superset with 10 sit-ups.

Basketball for 30 minutes.
 
Bench Press: Almost back in the swing of things, next week I should have the rust off. Felt good.

135x6
185x6
225x6
235x6
245x6

Row: Felt good, did not go too heavy. Supersets done with 36" box jumps for 6 reps aswell. Did not go for speed on these just did them, will progress weekly with this exercise.

135x6
185x6
225x6 for 3 sets

Bar Curl: Superset with 4 sets of 10 sit-ups.

95x6 for 4 sets

Did basketball conditioning drills for 4 minutes on 1 minute off, did about 8 rounds worth of that.
 
Squat: Tweeked my back a little on a warm up set, so I held off a little. Belt on all three work sets.

135x6
185x6
225x6
275x6
295x6
315x6
335x6

RDL: Went light.

135x6
185x6
205x6
255x6 for 3 sets.

Basketball for 45 minutes.
 
Rolled for the first time in over 7 months on Wednesday night. Felt good then, got a little tight on Thursday, back was very sore and tight.

Push Jerk: Wrist bands and belt the whole way, back felt weak, legs and arms felt strong. Was easier than expected.

115x6
155x6
185x3
205x3
225x3
245x3

CG Bench/Pull-up(various grip): They do not have a plain old pull up bar in the gym I lift at, so I have to make due with wacky multi grip sets (on the plus side I will confuse my body?). Felt good, chest was a little sore during sets, pull-ups were very easy, suprisingly.

135x6 / 6 pull-ups
185x5 / 6 pull-ups
235x5 for 3 sets / 6 pull-ups for 3 sets

Ab Wheel - 10, 8, 6, 4, 2.
 
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Felt like shit all the way.

Deadlift: Felt a little week, didn't want to chance making my back much worse so took it semi-easy and belted up all the way.

135x6
225x5
295x3
385x3
435x3

Front Squat: Belt.

135x6
185x5
225x3
255x3 for 3 sets

Basketball for 30 minutes.

JJ for an hour.
 
Bench Press: Not a good showing, still sporting some rust I guess. Wirstbands.

135x6
185x5
225x3
255x3
275x3
285x2
265x4
255x3

Squat: Felt good. Knee sleeves and belt.

135x6
185x5
225x3
275x3
315x3
345x3
365x3 for 4 sets

Ab Wheel/Sprinters - 3x10
 
35 minutes of basketball, big mistake doing this before lifting.

Deadlift: Felt like shit, weak, lightheaded and lame. Belt and knee sleeves.

135x6
225x5
295x3
365x3
415x3
435x1
405x3 for 4 sets

Shrugs: 225x8 for 4 sets.

Terrible day, tired from jitz the night before and a poor nights sleep. Low energy all week, I would guess this is due to the past 3 weeks being the busiest time of the year at work.
 
Basketball for 30 minutes.

Bench Press: Used about 55%-60% of max, will do so the entire week with just about all the lifts.

135x6
185x6 for 4 sets

Row:

135x6
185x6 for 4 sets

Ab Wheel:

4 sets of 8 repetitions.

Practice: Light boxing for 30 or so, light groundwork for 45. Did a push-up DB row circuit between rounds, felt good.
 
Deadlift: Felt good no sleeves or belt. Hook grip for sets 2, 3, and 4.

395x3 for 6 sets

Boxing: After a light warm-up I did an hour of light sparring, felt rusty, but felt good at the same time. Glad to be back.

Taking the next 4 days off from lifting, will be back Monday. Decided to go with with the Russian Power now, and will throw in push jerk on Wednesdays.
 
Took off work relaxed all day, still lifted/worked out like shit. Turns out I had some type of illness cropping up and was done for the rest of the weekend (still worked up the strength for 4 hours of fights).

Squat: Went light, felt heavy. No belt no knee sleeves. On a couple of sets I nearly failed on the second rep.

345x2 for 6 sets

Bench Press: Did not feel as weak as I did squatting but still felt like a wuss.

255x2 for 6 sets

Since my brother and I were the only two people to show up for practice we did some S&C circuits instead of rolling. Mixed in some running, jumping, pull ups, DB pushpress, rollouts, and lunges.
 
Push Press: Did a push press rather than a push jerk, felt good. Knee sleeves and wristbands.

135x6
185x3
212x6 for 2 sets
225x6
225x10

Deadlift: Felt pretty good, knee sleeves and mixed grip for all sets.

135x6
205x3
275x3
365x1
380x6 for 2 sets
405x6 for 2 sets

Pull-Ups: Felt fat, sore from deads. Alternated grips for each set.

4 sets of 6

Rolled for 90 minutes, felt good did some conditioning after.
 
Bench Press: Felt a little weak, since my weight is down lately I have not been able to muster the strength on bench and squat. Wristbands. Rep #2 with 280 took about 20 minutes to get up.

135x10
185x6
215x3
236x5
251x4
266x3
280x2

Squat: No knee bands and my knees were sore from rolling over the weekend. Still felt OK, lower back is not 100% so continued to us a belt. Tweaked back on rep #4 with 345.

135x10
185x5
225x5
275x3
305x2
325x5
345x4
365x3
385x2

Row: Alternated pro and sup grips, hooked griped with supine position and it actually felt pretty good. Strict rows no touching the ground, have not done these with much weight in a while.

135x5
185x5
205x5
225x4
245x3
265x2

Broke a sweat shooting around for 15 minutes. Rolled for an 75 minutes, did king of the mat from guard lasted for 35 minutes before I had to leave, great workout.
 
Push Press: Felt good, got fatigued quickly. Wristbands and knee sleeves.

95x5
135x5
172x10 for 2 sets
185x 17 failed at 18
185x10

Deadlift: I am a fat person. Felt light the for every set and rep. Knee sleeves.

135x5
225x5
315x10 for 2 sets
340x12
340x10

Lat Pulldown: Did not have the energy for pull-ups but wanted to get a similar movement in.

120x10 for 2 sets
140x10 for 2 sets

Kickboxed and sparred for 90 minutes, ended with a core strength circuit.
 
Bench Press: Wristbands, last rep on the set of 9 was NFL bounced.

135x5
135x5
185x5
210x3
236x6 for 2 sets
251x9
251x6

Squat: Lower back has felt the best since I hurt it back in May. Belt and knee sleeves.

135x10
225x5
275x3
315x1
325x6
345x7
345x6
325x6

Rows: Thought I was running low on time so I zipped through these.

205x6 for 4 sets
 
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