Nu'Keese vs. A Lawyer

[ASUThermo]

09/09 - Riverwalk

Squat:

135x8
225x4
315x3
405x2
415x5(5)

Lunges
Leg Raise - 12(3)

 

[ASUThermo]

09/12 - Riverwalk

Bench Press:

45x20(2)
135x5
225x3
275x8(4)
Off 10lb plate
275x6
270x6
265x6

1ADBP - 50x5(3)
Shoulder Matrix - 10x10(3)
Tricep PD - ??x12(2)
Chest Fly Machine - 75x15,20, this machine is really good

 

[ASUThermo]

09/13 - Test

Squat:

45x10(2)
165x5
245x3
335x1
380x8(4)

Deadlift: Did doubles instead of 4's to protect back. Still hit 20 reps.

135x5
225x3
315x2
405
480x2(10)

SDL - 315x8(3), hook grip

 

[ASUThermo]

09/15 - Riverwalk

LPD - 75x15, 135x10, 150x8(3)
Cable Row - 135x8, 150x8(3)
High Row - 50x20(3)
Lots of DB Curls, 20's-50's-20's
Rear Delt Raise - 10x10(3)
Core Stuff

 

[ASUThermo]

09/15 - Test

Bench Press:

45x10(2)
165x8
245x5
285
305x5(5)
Neutral Grip
275x8(3)
To 25lb Plate
315x3
305x3
295x3

 

[ASUThermo]

09/16 - Riverwalk

Squat:

135x5(2)
225x3
315x2
405
425x5(5), I think this is a 5x5 PR

Did core and shoulder stuff, back was still bothering me so I passed on deadlift.

09/19 - Riverwalk

Deload

Bench Press:

45x8
135x5
225x3
275
295x2(3)
315(2)
Medium Grip
275x5(3)
To 10lb plate
275x5(3)

Trcieps - 12(2)
High Pull - 20(2)

 

[ASUThermo]

9/20 - Test

Deload

Squat:

45x8 (2)
165x5
245x3
335x2
405x2 (3)
430 (2)

Deadlift :

315x2
425x2
475
525x2

SDL - 315x8 (3)

 

[ASUThermo]

09/21 - Riverwalk

LPD - 75x15, 90x12, 105x10, 120x8, 135x6, 150x4
High Pull - 70x12, 80x10, 100x8, 110, 120, 130, 140, 150 x6
EZ Curl - 70x12, 80x10, 8(2)
1ADB Curl - 25x12(2), 22.5x8(4)
Rear Delt Machine - 15(2)

 

[ASUThermo]

9/23 - Test

Deload

Bench Press:

45x20
165x5
245x3
285x2
300x2(3)
Medium Grip
300x3(3)
2 Board Press
315x3(3)

 

[ASUThermo]

9/24 - Riverwalk

Deload

Squat:

135x5
225x4
315x3
405
420x2(3)
445(2)

Deadlift:

315x3
405x2
495
545x2

Ab Wheel - 6(3)
Bench Leg Raise - 15(3)
Pulldown, High Row, Rope Curl, Various Core stuff.

 

[ASUThermo]

09/26 - Riverwalk

Intensity Transition

Bench Press:

45x20
165x8
225x5
275x2
315
320x3(3)
330(2)
To 10lb plate
285x5(3), long pauses, weight was too light for "8"s

1ADBR - 65x20, 16, 12(2)
LPD - 180x5(4), "dead hang"
Chest Fly Machine - 75x15, 12
1A Tricep PD - ???x12(2)
DB Curl - 25x10(3)
Band PA - Yellow x40, doubled up

 

[ASUThermo]

09/27 - Test

Intensity Transition

Squat:

45x10(2)
165x5
245x3
335x2
365, 425
445x3(3)
460(2)

Deadlift:

315x3
425x2
475
520x2(3)

SDL - 405x6(3)
Glute Bridge - 1 minute (3)

 

[ASUThermo]

09-28 - Riverwalk

High Row - 70x20, 90x15, 110x12, 130x10, 150x8, 170x6(3)
Rear Delt - 5x20, 10x15, 15x12, 20x8(3)
ADB Curl - 20x15(3)
- Leg Raise - 8(3)
Decline SU - 12(3)
- 1AHC - 35x8(3)
Planks, Cable Curl, Band Pull Apart

 

[ASUThermo]

09/29 - Riverwalk

Intensity Transition

Bench Press: Really good warmup, band, row, LPD

45x25, 20
165x8
245x4
285x3
315
330x3(2)
Medium Grip
300x6(3)
To 25lb Plate w/ 3s Pause
315x3(3), too light increase by at least 10 next week.

 

[ASUThermo]

09/30 - Riverwalk

Squat:

45x10
135x8
225x5
315x3
405x2
460x2(3)

Deadlift:

225x5
315x3
405x2
495
585x2, had to use lifting straps
495x2(2)

20 lunges on each leg
Core, Arm, Back work

10/03 - Riverwalk

Bench Press: W/U db bench, back machines, lat raises

45x20(2)
165x8
245x5
295x3
325x2(3)
335(2)
To 5lb plate w/ 3s pause
295x5(3)

1ADB Row - 70x15(4)
LPD - 165x5(5), dead hang
Flys and triceps
Lat raise and curls

 

[ASUThermo]

10/04 - Test

Squat:

45x10(2)
165x8
245x5
335x3
425
455x2(5)
470(2)

Deadlift:

315x3
425x2
475
530x2(4)

RDL - 425x6(3)
Glute Bridge - 1 min (3)

 

[ASUThermo]

10/05 - Riverwalk

LPD - 105x20, 120x15, 135x12, 150x10, 165x8, 180x5(3)
Row Machine - Lots of sets of 8 up to 170x8
EZ Curl - 70x6, 80x6, 90x6, 100x6, very slow
Hammer Curl - 30x10(3), across slow
High Row - 70x12(2)
Dragon Flags - 8, 7, 6, 5, 5, 5

 

[ASUThermo]

10/06 - Test

Bench Press :

45x12 (2)
165x5
245x3
285x2
335x2 (4)
Medium Grip
305x6 (3)
2 Board 3 s Pause
325x3(3)

 

[ASUThermo]

10/07 - Riverwalk

Squat:

45x8
135x8
225x5
315x4
405x2
465x2 (4)

Deadlift: belt on 545 only.

315x3
405x2
495
545
495 (4)

Back, shoulder, biceps, core stuff

10/10 - Riverwalk

Bench Press:

165x8
245x3
285x2
315
330x2 (4)
340 (2)
To 5lb Plate
305x5 (3)

Cable row, lpd, dB curl, decline su, fly machine, dB raise​

 

[ASUThermo]

10/11 - Test

Squat: Need to warm up more.

45x10(2)
165x5
245x4
335x2
425
460x2(5)
475(2), moved well

Deadlift: Swapped deadlift days.

315x3
405x2
475, 535
595x2 @ 9.5, was supposed to be a 9
535x2(2), these were supposed to be 3 singles at 8

RDL - 425x6(3)
Glute Bridge - 1min (3)