Nu'Keese vs. A Lawyer

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

Thanks man! I moved from Bedminster to Manville in November, North/Central Jersey.

03/06

Double End/Jump Rope - 1:00/:45 x 5

Bench Press:

45x20(3)
135x5(2)
225x3(2)
275
287.5x6(5)
Board Press
317.5x6(2)
315x6
 
03/07

Deadlift:

135x8(2)
225x5(2)
295x3
345x3(2)
385x2
435, 475
500x3(3), easier than last week.

Highbar Squat: Beltless. I will be switching over to high bar on this day to give my shoulder and elbows a break. I will switch back to competition stance closer to the meet.

225x3(3)
315x3
390x3
320x6(5)

Ab Rollout - 10(3)
BW Squat - 20(3)
 
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Thanks man! I moved from Bedminster to Manville in November, North/Central Jersey.

03/06

Double End/Jump Rope - 1:00/:45 x 5

Bench Press:

45x20(3)
135x5(2)
225x3(2)
275
287.5x6(5)
Board Press
317.5x6(2)
315x6

Oh nice. I grew up in the Eastampton Township of Burlington County back in the late 90's to early 00's.
 
Oh nice. I grew up in the Eastampton Township of Burlington County back in the late 90's to early 00's.

I have family in that direction.

03/08

Band Pullups - 8(4), green band
Band Face Pull - 15(6), 3 - 1 Arm, 3 - 2 Arm, black
DB Curl - 25x10(4)
- 1.5 COC - 5(4)
BW Row - 10(3)
 
03/09

Jump Rope
Black Band Work
DE Bag Work

Bench Press:

45x20(2)
165x5
245x3
285x2
310x4(3)
310x9 @ 9
3 Board Press
385x3(3)
Medium Grip - Long Pause
295x5(3)
 
03/11

Squat:

135x5(2)
225x3(2)
315x2(2)
405
430x4(3)
430

Front Squat - 225x3(3)
 
03/13

Bench Press:

45x20(2)
135x8(2)
225x3(2)
275x2
287.5x5(5)
Board Press
315x5(3), very long pause on last reps of sets

03/14

Deadlift: Alternated sumo and conventional on warmups

135x10
225x5(2)
275x3(2)
345x2(2)
385x2(2)
425x6(3)
Deficit DL ~ 3 inches?
295x5(3)

High Bar Squat: All reps held for a 2 count pause. Beltless.

135x5
225x3
275x3
315x3
345x3
365x3
 
03/15

Pullups/Chinups - Green Band x10/10(4)
DB Curl - 25x12(4)
- Band Pull Apart - 12(4)
Band Dislocate - 12(5)
Other shoulder stuff

3:16

Jump Rope, DE Bag, and a bunch of other stuff to get warmed up and loose.

Bench Press:

45x15(4)
135x5(4)
225x3(2)
255x3
295x2
315x3
315x10 PR
315x3(2)
3 Board Press
365x3
405x3(2)
Close Grip - 2 Count Pause, no wraps, sleeves or belt
295x3(3)

Ab Roll Out - 12(3)

Bench Press - 315x10


3 Board Bench Press - 405x3
 
03/15

Pullups/Chinups - Green Band x10/10(4)
DB Curl - 25x12(4)
- Band Pull Apart - 12(4)
Band Dislocate - 12(5)
Other shoulder stuff

3:16

Jump Rope, DE Bag, and a bunch of other stuff to get warmed up and loose.

Bench Press:

45x15(4)
135x5(4)
225x3(2)
255x3
295x2
315x3
315x10 PR
315x3(2)
3 Board Press
365x3
405x3(2)
Close Grip - 2 Count Pause, no wraps, sleeves or belt
295x3(3)

Ab Roll Out - 12(3)

Bench Press - 315x10


3 Board Bench Press - 405x3


Very impressive bench, amigo.
 
Nice. What numbers are you targeting, if I may ask?

Hoping for lifts in these ranges.

551-562, 408-413, 623-633

03/18

DE Bag, Jump Rope, Footwork for about 20 minutes

Squat:

135x5(2)
232.5x10
282.5x5
315x3
405x3
455, 475
395x6
360x8
325x10
282.5x5

Front Squat - 245x3(3)
Deficit Deadlift - 315x4(3)

03/19

Pullups - Green Band - 15, 12, 10, 8(2), various grips
Shoulder work
DB Curl - 25x12(4)
Plate UR - 5(6)
DE Bag for about 10 minutes
 
03/20

Bench Press:

45x10(4)
135x8(2)
185x3
225x3(2)
255x2
295x4(5)
Sling Shot
365x3
385x3
365x3

AB Rollout - 14(2)
Gripper - .5x5(2), 1.5x3(3)
 
03/22

Deadlift:

135x10(2), s/c
225x5(2), s/c
275x3(2), s/c
345x2(2), s/c
407.5x8
447.5x6
380x10, should have been 370

Rack Pull Below Knee Cap - 475x5(3)

HB Squat: 2 count pause.

232.5x5(2)
287.5x5(2)
 
03/23

Bench Press:

45x10(2)
165x5
245x4
295x2
320x3(3)
320x8 PR
3 Board
385x3
405x3
412.5x3
Close Grip, 2 count pause
320x2
330x2(2)
 
03/25 - Delaod for a few days, worked on organizing gym area and worked on the blocks.

Squat: Felt horrible

135x5(2)
232.5x10
315x3
405x2
315x3(3)

03/26 - Deload, put up thai bag, lat pulldown and fixed deadlift platform

Bench Press: Felt horrible

45x10(2)
135x5(3)
185x3
225x3
275x3(3)

DB Curl - 25x8(2)
Band Crunch - 15
 
03/27 - Deload

Squat:

135x5(3)
225x3
275x3(3)

Thai Bag - 30 minutes
Jump Rope - 5 minutes
Some light shoulder work
 
03/29 - Deload

Deadlift:

135x10
225x5(2)
295x3
345x3
315x3(2)
 
04/02

Bag - 15 minutes

Bench Press:

45x10(4)
135x5(3)
185x3(2)
255x3
315
335x3(3)
345(2)
1 Board Press
315x5
335x5
352.5x5

Face Pull - 45x15(2)
 
04/04

Bag - 15 minutes

WL Squat: Back should be ready to resume training on Thursday. All reps were 32X

135x5(3)
225x3(5)

Bat - 15 minutes
Core stuff
 
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