Nu'Keese vs. A Lawyer

[ASUThermo]

02/01

Jump Rope for about 15 total minutes
Burpees for about 5 total minutes
Core Stuff

02/02 - Wk 1 Acc, P/ME

Bench Press: Competition pause.

165x10
245x5
295x5(4)
High Pin Long Pause - pins set on 13th 1" hole
315x5(3)
Medium Grip Long Pause
245x8(3)

 

[ASUThermo]

02/03 - Wk 1 Acc, P/ME

Squat:

135x5(3)
225x4
315x2
405x5(4)

Deadlift:

315x2(2)
405x2
495x2

RDL - 315x8(3)

02/04 - Wk 2 Acc, H/RE

Bench Press:

45x about 50
95x8
135x5
225x5
275
270x8(4)
2 Board Press
290x5(3)

DB Curl - 25x10(4)
- DB Press - 25x8(3)
Jump Rope for about 10 minutes

 

[ASUThermo]

02/07 - Wk 2 Acc, H/RE

Squat:

135x5(3)
225x4
315x2
370x8(4)

Some light core work, jump rope and stretching - about 20 minutes

 

[ASUThermo]

02/09 - Wk 2 Acc, P/ME

Bench Press:

45x10(2)
95x10(2)
135x8
205x10
255x5
300x5(5)
Medium Grip Long Pause
250x8(3)
3 Board Press Long Pause
325x5(3)

 

[ASUThermo]

02/10

Squat:

135x5(3)
225x3(2)
315x2(2)
405x2
455x2(3)
405x5

Deadlift:

315x3(2)
405x3(6)

Jump Rope - 5 minutes

02/12

Row:

135x12(4)
185x8(5)

DB Curl - 45x8(4), 25x10(2)
Jump Rope - 5 minutes

 

[ASUThermo]

02/13 - Wk 3 Acc, H/RE

Bench Press: Took a while to get warm.

45x10(4)
95x5(3)
115x5(3)
135x5(2)
225x3(2)
275x8(4), I think this ties a PR for 8(4)
2 Board, long pause
315x5 @ 8
300x5(2) @ 8

DB Military - 25x10(2)

 

[ASUThermo]

02/14

Deadlift:

225x3(3)
315x2(2)
405x2
475
525x2 @ 8
495x2 @ 8

Squat:

225x3(3)
315x2(2)
385x4(4)

 

[ASUThermo]

02/15

BOR:

135x5(3)
135x10(2)
205x5(5)

DB Curl - 25x12(3)
Rear Delt Raise - 15x12(3)
Situp - 15(2)

 

[ASUThermo]

02/16

Bench Press:

45x10(3)
165x5(3)
245x2(2)
295x5(2)
305x9 @ 9, 9 Rep PR
3 board press, used bench block
335x5(3)
Medium Grip
275x6(3)

JKSU - 20

 

[Cmart]

Nice work! I'm going to take a cue from you and add in some board presses. I've found that on some of my tougher reps, I'm stalling out near to lockout. I imagine that those board presses help quite a bit?

 

[ASUThermo]

Nice work! I'm going to take a cue from you and add in some board presses. I've found that on some of my tougher reps, I'm stalling out near to lockout. I imagine that those board presses help quite a bit?

Thanks. I never really did these until last year. I think they really helped my bench increase. I like the single board or plate version the most.

02/17

Squat:

135x5(3)
225x5
315x3
405x2
455x2
405x2
315x5(3)
275x5(6)

Ab Wheel - 8(3)

02/18

DB Row - 45x12(4)

02/20

Bench Press:

135x5(2)
185x5
215x3
255x2
280x8(4)
2 Board Press
340x3 @ < 9
315x3(3)

DB Curl - 25x10(4), 45x5(2)
Ab Wheel - 5(3), still sore from Friday

 

[ASUThermo]

02/21

Squat:

95x8
135x5(2)
255x5
315x3
375x5(6)
WL Style, Beltless
275x5(3)

Deadlift: Alternated Conventional and Sumo

275x3/3
345x3/3
365x3/3(3)

Ab Roll Out - 8(3), also did various shoulder stretches with this

 

[ASUThermo]

02/22

Pendlay Row: Back looked great, minimal leg drive.

135x10(3)
185x5
205x5
225x5
235x5
255x5
205x8

Chest Supported DB Row - 65x8(3)
Bar Curl - 45x10, 15, 20

 

[ASUThermo]

02/23

Bench Press:

45x10(2)
165x6
245x2
295x5(2)
315x9 PR
3 Board Press (used bench blockz)
340x5
335x5(2)
Medium Grip
275x6(3)

Ab Roll Out - 8(3)

 

[ASUThermo]

02/25

Squat:

45x5(3)
135x5(2)
225x3
315x3
405
455x6
430x10 PR



Deadlift:

225x3(2)
315x2
405
495
545x2
385x3(6)

BOR - 225x5(2), 205x5(2)
Ez Curl - 20x20, 30x15, 40x10(4)
- Ab Roll Out - 10(3)
Shoulder and grip stuff

 

[ASUThermo]

02/27

Bench Press:

45x20(2)
135x8
225x3
255x2
280x6(5)
Board Press
315x6(3)

Ab Roll Out - 8(3)

 

[ASUThermo]

02/28

Squat:

135x5(2)
155x5
245x3
315x2
365
385x6(5)

Deadlift: Used sumo and narrow sumo during some reps.

225x4
335x4
405x2
495x3(3)

Anchored Situps - 20(2)

 

[ASUThermo]

03/03 - Riverside

Lat Pullown:

135x10
150x10
165x10
180x10
165x10
150x10
135x10
120x10

Chest Supported Row:

75x10
95x10
105x10
115x10
125x10
135x10
145x10
155x10

Cable Curl - ???x15,12,10
Face Pull - Yellow x20(3)

 

[ASUThermo]

03/03

Bench Press:

45x15(3)
135x5(2)
225x3
275x2
305x4(3)
305x10 PR
3 Board Press
315x3
365x3
375x3
385x3
Close Grip
275x6(3), should have done 5's

305x10


385x3 3BP



03/04

Squat: Took it easy on "1+" set.

135x5(3)
225x3
315x2
405
425x4(4)

Deadlift: Sandbagged these.

225x5(2)
315x3(2)
405(6)
455(3)

BW Squats to Bench - 20, 15
Band Leg Curl - 20, 15

 

[Chad R. Thundercock]

Good stuff, dude. What part of Jersey are you from?