Nu'Keese vs. A Lawyer

08/30

Bench Press:

45x10(3)
135x10
225x5
275x5
315x5(6)
Board Press, long pause
335x4
295x5(2)
Close Grip
225x8(3)
 
08/31 & 09/01

A bunch of 3's with 315 on deadlift.
A bunch of 5's with 225 on squat.

09/03

Bench Press:

135x10(2)
205x8
255x5
282.5x8(4)
Board Press, pause
282.5x6(3)

BOR - 225x5(5)
Cable Row - 125x12(2)
High Cable Row - 125x10(2)
Hammer Curl - 35x6(4)
Roll Out - 10(2)
- Lat Raise - 15x15(2)
 
09/04

Squat:

135x5(2)
225x5
315x3
405x2
455, 495
435x2(5)

Deadlift:
Sumo
225x3
315x2
405, 455
Conventional
455(5)
 
09/07

Bench:

275x3(3)
Close Grip
205x8(2)

09/08

Squat:

315x3(5)

Deadlift:

365x3(2)

Cable Row - 125x12
 
09/10

Bench Press:

45x10(3)
135x8
225x5
295x5
335x3(3)
345(2)
Board Press
315x5(2)

Pullup - 3(4)
1 Arm Cable Row - 60x12(2)
 
09/11

Squat:

135x5(2)
225x5
315x3
385x6(4)

Deadlift: beltless, straps.

225x5
315x3
405x2
455x2(5)
 
09/12

Squat:

95x8
225x3
275x3
332.5x3(6)

Pulldown - 175x8(4), palms in
Cable Curl - lots of reps/sets ramping weight
Leg Curl - lots of reps/sets ramping weight
DB Curl - lots of reps/sets ramping weight
 
09/13

Bench Press:

345x2(3)
2 Board, 3 ct Pause
345x3(3)
Close Grip
295, 275, 225 x 6

Lat Raise - 25x8(4)

09/14

Squat: Beltless

415
330x4(4)

Deadlift:

365x4(4)

A bunch of back work and hammer curls.
 
09/17

Bench Press:

45x8(3)
135x5(3)
225x5
295x2
340x2(5)
350(2)
1 Board Press
295x5(2)

Deadlift: Beltless.

315x3
365x4(4)

Pullup - 4(4), thick bar
Cable Row - 100-170 x8
Bar Curl - 95x4(5)
- Roll Out - 8(3)
 
09/18

Squat:

95x5
135x5
225x5
295x3
355x5(3)
3 ct. Pause
355, 385, 415, 435
405(3)
High Bar
225x3(3)
 
Last edited:
09/19

Squat:

345x4(4)

Deadlift:

395x4(4)

Reverse Grip Pulldown - 175x8(4)
Face Pull - 70x15(3)
Cable Curl - ???x15(4)
Hammer Curl - 40x8(4)
 
09/20

Bench Press:

350x2(5)
2 Board, 3ct Pause
350x3(3)
Close Grip
275x6, had to stop due to shoulder pain

09/21

Deadlift:

Beltless
455
Belt
407.5x5(3)

Squat:

A bunch of reps with 255, played with footwork, done in flats

Arms and back stuff
 
09/24

Bench Press:

65x8(4)
155x8
225x5
275x3
315x2
345x2(5)
355(2)
Varied Grip, 3ct pause at chest
225x5(3)

Pullup - 5(4)
Cable Row - 125-200 x8
Rollout - 10(5)
Ez Curl - 25's+bar x 10(8)
 
09/27

Squat:

95x8(2)
185x5
275x5
325x2
350x3(5)

Reverse Grip Pulldown - 190x8, 175x8(2), 160x8(5)
Face Pull - 60-90x15(4)

Deadlift:

295x3
405x3(5)

Hammer Curl - 45, 40, 35x8, 30x8(2)
 
09/28

Bench Press:

135x8(4)
225x5
275x3
325x2
355x6 PR
345x2
Board w/ 3 Ct Pause
345x3(3)
Close Grip
295x5(3)

Band Crunch - Purple x12(4)
 
09/29

Deadlift:

507.5x2
435x4(3)

09/30

Squat:

330x4(4)

Lots of back and arm stuff
 
10/01

Bench Press:

45x10(4)
135x8
225x5
275x3
335x2
350x2(5)
360(2)
3ct Pause at Chest
275x5(3)

Deadlift:

225x5
315x3
375x4(4)

Pullup - 5(5)
Cable Row, EZ Curl, Roll Out
 
10/02

Squat:

45x5(4)
135x5(5)
225x4
315x2
405, 455
465x2
415x3(3)

DB Front/Lat Raise - 15x8(4)
Lunge 30x6(4)
Band Crunch - purple x12(3)
Leg Raise - 15(3)
 
10/03

Squat:

95x10
185x5
275x4
325x2
395x2(2)
400x2(3)

Deadlift:

295x3
345x2
395
415x2(2)
415x4

Reverse Grip Lat Pull - 190x8(2), 160x8(4)
Face Pull - 70x12(5)
Cable Curl - 120x12(4)
 
10/04

Bench Press:

45x10(4)
135x5(2)
225x4
275x2
315x2
345x2
365x5 PR
Board Press, 3 ct pause
315x3(2)
Close Grip
275x5(2)
 
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