Nu'Keese vs. A Lawyer

04/05

Bag - 15:00

Squat: Only knee sleeves.

135x5(5)
225x3(2)
315
335x3(8), 20X

Deadlift: No belt.

135x5
225x3(2)
315x2
380x3(6)

Bag/Rope - 15:00
 
Last edited:
Lots of bag and rope work mixed in with these days.

04/06

Bench Press:

135x5(3)
225x3
275x2
315
345x2(3)
Close Grip
295x6
275x6(2)
2 Board
345x3(3)

04/08

Squat:

135x5(2)
225x3
315x2
337.5x4(4), 2 count pause at bottom

Deadlift:

225x4
315x3
385x4(4)

04/09

Bench Press:

135x8, 6, 4, 2
185x3
225x3
275x2
315
345x2(5), should have been 340
350(2)
1 Board, slow down long pause.
255x5(3)

Pullups - Purple x6(4)
Facepull - Purple x20(2)
Core stuff and bag
 
04/10

Bag 5:00

Squat:

115x5
135x5
225x3
315x2
365x3(7)

Deadlift:

315x2
385x4(4)

Lunge - 8(2), battling a cold, no energy to do weight.
 
04/13

Bench Press:

45x20
135x12
185x3
225x3
275x3
300x2
322.5x3(4)
Close Grip - 2ct Pause
275x6
290x6
297.5x6 PR

Bag - 10 minutes
 
04/15

Bag - 5:00

Squat:

135x5
225x3
315x2
405
385x3(3)

Deadlift:

315x3
385x2
435x3(3)

Bag - 5:00
 
04/17

Warmed up chopping up some old roots/stumps
Band rows, light bag work, lunges, bw squats

Squat:

135x5(2)
225x3
315x3
385x3(3)
395x3
405x3
385x3(3)

Bench Press:

135x12
205x5
255x2
295x2
325
337.5x3(3), these felt terrible
347.5, horrible

Skipped accessory work, will have to have another heavy day Thursday to make up lost time

Shoulders usually feel terrible after the heavier days, they actually felt good when I woke up. Might go to 3 days a week after meet.
 
04/19

Deadlift:

135x12
225x3
295x2
345x2
385x2
440x3(8)

Squat: Beltless, highbar, 33X.

185x5
275x5(3)
 
04/20

Lots of stuff to warmup

Bench Press:

135x5(3)
205x3
275x2
310x2
340x2(5)
350x2
 
PT4/22

Bag - 10:00

Squat:

185x3(3)
225x3
315x3
405x2
412.5x2(4)

Bench Press:

135x10(2)
185x3
225x3
275x2
325x2(4)

Deadlift:

225x4
315x3
405x2
475x2(2)
475x4

DB Curl/DB Press - 15x15,12,9
Various band rows, lots of reps
 
04/24 - Got my old 28.5mm bar back.

Bag - 5:00
Powerclean and Press - 95x about 20 total reps
Lunges

Squat: Squats felt much better. Middle finger on ring, wide stance, tight belt.

135x5(2)
225x5
315x3
405
412.5x3(6)

Bench Press:

135x5(2)
205x4
260x2
305
325x3(4), long pauses
Close Grip
322.5x4, 2ct. pause

Power Clean/Bag - 95x5/30s(8)
Row S/P - 95x8/8(4)
 
04/26

Bag - 5:00

Power Clean: Barefoot. Lol@me.

95x5
115x5
135x3
150x3
165x3
165x2
165(2)

Deadlift:

225x5
295x3
365x2
405
475x3
475x6(2), 8/9
475x3

Front Squat - 135x5(3)
- Rev Crunch - 6(4)
 
04/27

Power Clean - 115x5(5)
Row - 115x8(3)

Bench Press:

135x5(4)
205x3(2)
275x2
315
335x2(2)
335x7, PR
2 Board - Went easy on these
235x4(2)
305x4
Close Grip - 333
225x3
225x6

BOR 95x15(4)
- ADBC - 25x10(4)
 
04/29

Power Clean - 95x3, 115x3, 135x3
Bag - 5:00

Squat:

135x5(2)
205x3
275x2
310x2
365, 405
442.5x3(4)

Deadlift:

315x3
405x2
475
530(4)

Power Clean - 185x3(3)
Pendlay Row - 185x5(5)
Press - 45x8(3)
DB Curl - 10(3)
Roll Out - 6(3)

Bag - 2:00/:30(5)
 
05/01

Power Clean - 95x about 30

Squat:

135x5
225x3
315x3
370, 440
455x2
467.5x6 PR
467.5(2), commands
455x2

Bench Press:

135x5(2)
225x4
275x3
312.5
332.5x3(4)

 
Last edited:
05/03

Power Clean:

115x3(3)
145x3
165x2(3)
185x2
195x2(2)
195x3

Deadlift:

315x3
405x2
495, 565
547.5x2, @ 9.5, wanted 3, didn't have it
495x2(2) @ 8.5

Bench Press:

135x8
225x3
275, 315
337.5x2
347.5x6, last 2 reps were really bad
347.5(2), commands with long press command
2 Board Press
365x4, PR
345x4(2)
Neutral Grip
325x4
245x6(2)

BOR - 165x5(6)
DB Curl - 25x10(4)
Band work



 
05/08

Bag and yard work to warm up ~20 minutes

Power Clean and Jerk - 115x3(5)

Squat:

205x5(2)
315x3
405x2
455
497.5x3 @ 8.5/9, opener PR
455(3)

Bench Press:

135x12
225x5
315x2
337.5x2(4)
Nuetral Grip - 1 Count Pause
332.5x2
337.5x2
345x2 - all PRs





 
Last edited:
05/10

Bag - 5:00
Power Clean - 115x3(3)

Squat: Commands on singles.

135x5(3)
225x3(2)
317.5(2)
365, 405, 455

Power Clean + FS - 165x3(3)
Clean Pull - 225x3(3)
Pendlay Row - 205x5(5)
Bar Curl - 45x8(3)
 
Last edited:
05/11

Forgot how I warmed up.

Bench Press:

135x5(3)
225x3
275x2
315
337.5x2(2)
347.5(2)
357.5
2 Board with long pause
365x3(3)
Neutral Grip
245x5(3)


05/12

Deadlift:

225x5(2)
315x3
405x2
475, 525
545x(2), not sure what was going on couldn't budge 545 ended it there
 
05/17

Squat:

135x5(2)
205x5
295x3
315x2
385, 425, 467.5, 482.5, 517.5, 475

Deadlift:

290x3
305x2
315x3
405, 495, 545, 567.5
517.5x2(2) - should have been 2 singles at 9



 
Last edited:
Bench Press:

135x10
225x3
275x2
327.5
347.5(2)
357.5(3)
2 Board Press
380x3 @9
365x3(2) @8's
Neutral Grip
337.5x3 @8
365x2 @9

Pendlay Row - 255x3(5) @9
 
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