Nu'Keese vs. A Lawyer

06/30

I forgot what I did to warm up, def some light cleans

Deadlift:

225x5
315x3
405x2
495
515x4
455x4

HB Squat:

185x5
275x3
365x3
415x3
435x3
455x3

BOR - 225x6(4)
Had to cut workout short, friends arrived.



Weekend-4th - Recovery stuff, light bench with 135, shoulders and arms stuff, face pulls, RDR, empty bar work for lower body, about 90 minutes worth over 4 days
 
07/05

Power Clean - 95x3(5)
Face Pull - 60x10(3)
Band Face Pull - Purple x10(3)

Squat:

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

Bench Press:

135x5(2)
225x3
275x2
295x3(3)

BOR - 255x3(3)
 
07/08

Jump Rope, LPD, Bag, Bands

Deadlift: DOH and hook grip up to 405.

135x5(2)
225x3(2)
315x2(2)
405(2)
495x2
535
495x2(4)
495x6 Tied PR

Squat: High Bar, slow decent, pause at bottom.

225x5(3)

Dec SU - 10(3)
Bag and Bench Hops

 
07/10

Treadmill "sprint" - 20s(3) 12 incline, 7mph
Did a bunch of other crap to warm up.

Bench: 165/363 seems like a safe opener.

45x8(3)
165x8
245x5
295x2
325
352.5x2
365(2)
Close Grip w/ 2ct Pause
325x3(2), had to shut this down, had a strange pain in left upper pec, much better on 7/12

BOR - 185x5(5), 185x10



07/11

Cut the lawn, and did some other stuff to warm up.

Squat:

135x5(2)
225x5
315x2
405
475
315x3(2), beltless
405, beltless

Anchored SU - 8(4)
Lunge/Rev Lunge - 4/4(3)
 
MilkManUK said:
Good work, nice home gym setup too!
Click to expand...

Thanks man, I keep trying to add a little to it each month.

Treadmill
Sprints - 20s @ 8.5mph / 12 incline (6)
Walk - 10:00 3.5mph / 12 incline

Bag 20 minutes
 
07/18

Bench Press: Pec feels better, took weights down 2.5lbs.

45x10(2)
135x5(2)
225x2
275, 305, 335, 347.5, 350
362.5(3)

IVR - 6(4), feet on short block on bench
about 25 anchored situps
 
07/18

Walked .25 miles @ 4.5 incline
Some shoulder mobility
Lots of w/u squats w/bw

Shut it down after 455 felt like 525. Will pull out of August 6 meet and enter a meet in November or December.

Squat:

135x5(2)
225x3
315x2
405, 455
High Bar, Beltless, ATG, 3 down, 3 ct pause, 3 up
282.5x4(4)

Deadlift - 320x4(4), beltless

Bench Leg Raise - 10(3), with neck weight
- Neck extension - 10(3)
 
07/19

Treadmill - .25@6

Squat: Paused beltless 333.

135x5(3)
225x5(4)

Roman Chair - 15(2)
Lunge/Reverse Lunge - 6/6(3)

07/20

Mowed Lawn

Bench Press: TnG

45x10(3)
135x8(4)

IVR - 8(4), pause at top
Anchored SU - 15(2)
Leg Raise - 15(2)
DB Curl - 25x10(2)
 
07/22

Squat - 135x8(8)
Bench - 135x8(8)
DL -185x5(6) alternated sumo and conventional

Curls and rows too

7/24

Treadmill - .25
Band Stuff

Bench Press: Loose Inzer WW's, for warmth, no belt. Kept breaks pretty short.

45x10(3)
135x6
185x3
225x6(8)

Squat:

185x5
255x5
305x5(8), did about 3 or 4 6 rep sets by accident

Pull up - 10,8,6,6, green band

.25 in 2:39, walked until 5:00 @ 4/2.5
 
07/25

Treadmill - .25
Lots of band work and stretching

Deadlift: Beltless, 1/2 sets were hook grip. No belt.

135x5(2)
225x5
315x5
347.5x5(8)

Press: WL shoes. Used thumbless grip, very controlled.

100x6(8)

BOR: Tried to figure out the proper weight to use, went a little to heavy. Schiek belt, WL shoes.

165x6
205x6(7)

DB Curl - 10(4)
 
07/27

Treadmill - .25 then walked for a bit
Lots of band stuff

Bench Press: Loose Inzers, long pauses, easier than Monday.

135x6(4)
185x3
225x6(8)

Squat: Took these down a bit. Beltless, loose Inzers. Did 6 on 2 of the sets by accident.

135x5(2)
205x5
305x5
345
297.5x5(7)
 
07/28

Band stuff and other warmup stuff.
Supersetted Press and Deadlift, miserable.

Press: Thumbless grip hands about 3/4" inside PL rings.

45x8
95x3
100x6(8)

Deadlift: Beltless

135x5(3)
225x5
295x3
347.5x5(8)

BOR:

135x5
200x6(8)

Bar Curl - 55x8(8)
A bunch of core stuff.
 
08/14

Deadlift: Hook grip on all but top single. Beltless.

235x3(2)
315x3
385, 435
385x3
365x3

Squat: Beltless, no sleeves.

135x5
225x3
295x3
385
322.5x3(2)

Front Squat - 135x6(2)
- BE - 10(2)
Core stuff and bag
 
08/15

Squat: Beltless.

135x8
185x5
225x3
275x3
315, 365, 405, felt easier than day before
345x3(2)

Bench Press: Inzer ww's. Comp pause. Left elbow pain on w/u sets.

135x8
185x5
225x3
275, 295, 302.5
257.5x3(2)

Chest Supported Row (CSR) - 95x8(3), pause at chest
 
08/16

Front Squat: Beltless, paused. Inzer ww's and knee sleeves.

95x5
135x5
185x3
255, 275, 285
227.5x3(2)

Close Grip Bench: Feet up, comp pause not resting on chest. Inzer ww's.

135x8
185x3
225x2
255, 285
227.5x3(2)

Deadlift:

315x2(10)

DBC - 25x12(3)
 
Last edited:
08/17

Squat: Beltless, w/ knee sleeves, Inzer ww's

135x5(2)
225x3
315x2
405, 435
392.5(2)

Bench Press: Inzer ww's, arch felt good. Comp. pause.

135x8(2)
225x3
262.5
295, 315
285(2)

BOR - 135x8, 185x8(3)
Ab Wheel - 8(2)
 
Did a bunch of stuff last week, forgot exactly what was done though.

08/24

Deadlift:

405x4(4)

08/25

Close Grip Bench:

135x8(2)
185x5
205x6(8)

Press:

95x8(4)

DB Raise - 15x10(4)
Hammer Curl - 25x10(4)
Leg Raise - 10(4)
Dragon Flag - 5 total
 
08/28

Squat: Pause, beltless.

135x5(2)
185x5
255x3
315
330x3(3)

Deadlift: Used straps on last 3 sets. Beltless in WL shoes.

135x5(3)
205x5
275x3
325x2
345x6(8)

1ADBR - 65x10(4), I will assume that the bar and collars are 5lbs, 3 10's on each side
BE - 10(3)
RDR - 15x12(4)
Face Pull - 12(4)
 
08/29

Bench Press: Comp. pause, beltless, soft wraps. Might go with index finger on ring.

45x15(2)
135x8(2)
185x3
205x3
225x6(8)
2 Board Press
225x4
255x4(3)

DB Incline - 65x8(4)
DB Military - 25x10(4)
- DB Curl - 25x10(4)
 
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