Nu'Keese vs. A Lawyer

[ASUThermo]

07/26

Bench Press:

45x15(2)
95x10
135x8
185x5
225x4
275x4
315x4
267.5x4(3)

Squat: No belt.

135x5(2)
225x5
315x3
335x2(3)

Lat Raise - 15x12(5)
- Band Dislocates - Black x10(3)

 

[ASUThermo]

07/27

Deadlift:

165x5(2)
315x2(2)
385x2
425x2
455x2
480x3
407.5x3(3)

Close Grip Bench:

45x20
115x5
165x3
205x2
220x3(3)

Pulldown, Curls, Core Stuff

 

[ASUThermo]

07/30

Squat:

45x8(2)
135x8
225x5
315x3
405
435x4
370x4(2)

Deadlift: Beltless.

315x3(2)
385x2(7)

Cable Row - 3 sets of 8, up to 155
ADBC - 35x8
- Rear Delt Fly - 15x12(3)
Bar Curl - 45x12(3)
- Band Pull Apart - 3 sets of a lot of reps, black
JK SU - 20(3)

 

[ASUThermo]

07/31

Bench Press: Close grip, just shoes, long pause

95x10
135x8
185x5
245x5
275x4
295x4
255x4(2)

Squat: Just shoes, high bar.

95x8
135x5
225x5
295x2
315x3(3)

DB Incline - 60x12(3)
- Rear Delt Fly - 15x12(3)
Leg Curl - ???x8(3)
- Triceps Pulldown - ???x10(3)

 

[ASUThermo]

08/02

Bench Press: Belt and WW's

45x25
135x8
225x5
275x2
315x2
330x4
280x4(3)

Squat: Highbar, belt, ww, ks.

135x5
225x5
315x3
365x2
405x5
365x4(2)

Lat Raise - 15x12(5)
V Up - 15(4)
- DB Press - 25x15(3)

 

[ASUThermo]

08/03

Deadlift:

505x3
430x3(3)

Bench Press: Close grip feet up.

255x5
232.5x5(3)

Back and arm stuff

 

[ASUThermo]

08/06

Squat: Competion stuff.

135x5
225x5
315x2
405
455x4
405x4(3)

Deadlift: Clean deadlift, straps and WL shoes.

315x3
405x2(5)

Cable Row - 110x12(3)
Pulldown - 110x8(3)
Bar Curl - 45x12(5)
Hammer Curl - 35x8(3)

 

[ASUThermo]

08/07

Squat: High bar, beltless.

135x5
225x5
315x3
365x3(5)

Bench: Close grip, inzer ww's.

95x10
165x5
225x4
275x4
325x4, misload, surprised it was that easy
275x4(3), long pauses

Leg Curl - ???x12(3)
Incline DB (60) - 60x12(3)
Lat Raise - 15x12, 20x10(5)
Chest Press - ???x12(3)

 

[ASUThermo]

08/08

Power Clean:

95x5(2)
135x3
165x3
185x3
195x2
205x2
215x2(5)

BOR - 185x6(6), strict
Pulldown - 110x8(3)
EZ Curl - 22'sx8(3)
DB Curl - 25x8(4)
Band work

 

[ASUThermo]

08/09

Squat: High bar, belt and everything.

430x4, 8.5/9
387.5x4(2)

Bench Press: Shoulder pain again, did not do drop sets.

335x4, 7.5/8

 

[ASUThermo]

08/10

Deadlift:

225x5(3)
315x3
405
475(5)
405x3(5)

Back and core stuff.

 

[ASUThermo]

08/13

Bench Press: Long pause on first rep.

45x30
115x5
165x5
215x3
255x2
265x8(3)
Board Press
265x6(3)

Deadlift: beltless with lifting straps.

315x3(2)
405x4(5)

Pulldown - 110x12(2)
Cable Row - 110x10(6), wide attachment
- Hammer Curl - 35x10(6)

 

[ASUThermo]

08/14

Squat: Everything

45x10
135x5
225x5
315x3
405x4(5)

Press:

45x10
95x8(3)

Roll Out - 10(3)
Lat Raise - 15x12(4)

 

[ASUThermo]

08/15

Power Clean:

115x5(3)
165x3
185x3
205x3
225x3(5)

Squat: 90 second breaks.

225x5
315x3(8)

BOR - 225x5(5)

Rear Delt Fly - 15x12(4)
- Bar Curl - 55x10(5)
High Row - 110x10(2)
- Band Crunch - Purple x15(3)

 

[ASUThermo]

08/16

Bench Press:

55x10(3)
135x8
225x5
275x3
302.5x5(5)
Close Grip
262.5x8(3)
Board Press
282.5x5(3)

Face Pull
High Row

 

[ASUThermo]

08/17

Deadlift:

435x3(6)

Upper back and biceps work.
Cable row.

 

[ASUThermo]

08/20

Bench Press:

45x30
95x10
135x5
225x5
275x8(4)
Board Press, paused
275x6(3)

BOR - 165x8(5)
- Lat Raise - 15x14(4)
Face Pull 40?x12(4)
- Hammer Curl - 35x8(4), slow with pause at top

 

[ASUThermo]

08/21

Squat:
415x2(8)

Deadlift: Pause off floor.
385x5(3)

08/23

Bench Press:
310x5(5)
Close Grip
265x8(2)

Bunch of accessory stuff

08/25

Deadlift:
455x2(6)

Bar Curl - 65x8(5)

 

[ASUThermo]

08/27

Bench:

45x20
135x10
225x5
277.5x8(4), some long pauses in there
Board Press, long pauses
277.5x6(3)

Cable Row - 125x12(5)
- Lat Raise - 15x10(5)
Pulldown - 125x8(3)
- Hammer Curl 25x10(4)

 

[ASUThermo]

08/28

Squat:

135x5(2)
225x5
315x3
405, 455, 495, 515 @ 9
425x2(2)
High Bar
225x5(5)