Nu'Keese vs. A Lawyer

05/28 - Fri

Squat:

20x8(3)
75x3(3)
125x3
157.5x3
175, 187.5, 200, 210, 220

Bench Press: Comp pause.

20x15(2)
70x5(3)
107.5x3(7)
122.5x3

ADB Curl- 35x10(4)
Neutral Grip Pulldown- 90x12(3)
 
5/29 - Sat

Had to be quick for the festivities.

Deadlift: Belt on 195.

70x5(2)
120x3
160x2(4)
195x3(3)

BOR - 75x10(3), supine
Roll Out - 15
 
05/30 - Sun

Bench Press: Comp pauses.

20x15(2)
70x8(2)
107.5x3(3)
130x3(4)

DB Curl + MP - 25x10(3)
Cable Row - 125x10(2)
 
06/01 - Tue

PT, added work for elbow helped gain ROM immediately.

06/02 - Wed

Mowed

Bench Press: Comp pauses, extra long on single.

25x10(3)
50x8
75x5
100x5(2)
125x4(4)
130

Hammer Curl + Neutral Press - 25x10(3)
Pulldown- 100x15(3)

SSB: Went to about 9 territory.

67.5x5
97.5x4
82.5x3
107.5x2
132.5x2
157.5, 177.5, 200
155x3
 
06/03 - Thu

PT - use added exercise for bench warmup

Deadlift:

125x3(3)
155x2
175
195x2(3)

BOR - 95x5(3)
DB Curl - 35x10(3)
 
06/05 - Sat

Mowed late AM

Squat:

20x8(2)
75x5(2)
125x3
155
175x3(3)
190(2)
190x2

Bench Press:

20x15(3)
50x12
75x8
100x5
125x6(3)
140x2(3)

Deadlift:

125x3
165x3
205x2
235, 255
205x2(3)

BOR - 100X5(6)
Hammer Curl - 35 x12(3)
 
Last edited:
06/07 - Mon

PT - tired from the weekend, but progressed.

SSB: Beltless.

27.5x8(2)
62.5x5
82.5x3
102.5x3
120x3(5)

Air Dyne - 10:00 10 x 10:50
Roll Out - 10(2)

06/08 - Tue

Mowed

Bench Press:

20x15(2)
50x10
75x8
95x4
112.5x3
125x3(3)
Close Grip
95x7(3)

Fly - 25x15(2)
- Neutral Grip Press - 25x10(2)
Neutral Grip Pulldown - 100x12(2)
Triceps - 70x12(3)
- EZ Curl - Bar+20 x12(3)
Leg Raise- 15(3)
 
Last edited:
You use to be a weightlifter right?
Do you know any good basic 4-week progressions?
At the end of this cycle of Stronger by Science I'm changing things up a bit but still continuing with the program. I'd like to add power cleans or power snatches to the mix (1 day per week) but not sure how to program it.

Was thinking maybe
Week 1: work up to 3rm + back-off triples at 5-10% lighter
Week 2: work up to 2rm + back-off doubles at 5-10% lighter
Week 3: work up to 1rm + back-off singles at 5-10% lights
Week 4: Singles or doubles with week 1's weight
 
vision1 said:
You use to be a weightlifter right?
Do you know any good basic 4-week progressions?
At the end of this cycle of Stronger by Science I'm changing things up a bit but still continuing with the program. I'd like to add power cleans or power snatches to the mix (1 day per week) but not sure how to program it.

Was thinking maybe
Week 1: work up to 3rm + back-off triples at 5-10% lighter
Week 2: work up to 2rm + back-off doubles at 5-10% lighter
Week 3: work up to 1rm + back-off singles at 5-10% lights
Week 4: Singles or doubles with week 1's weight
Click to expand...

Seems like that would be a good start. I think you might want to dedicate a 2nd day to reinforce technique if you can. You can work with the back off weight that day.

Any reason you want to add PC or PSn?
 
Usually I spend more time in the summer at the track and doing speed/power work. I’d like to get out there again but I can’t just add it to my current program, it’s too much. Im thinking of switching from 3 full body days and 1-2 days of conditioning to 1 day at the track (sprints + jumps + throws), 2 days of upper body + conditioning, and 1 day of lower weights (plyo + cleans + squats + hamstrings). I was thinking one of those lifts would complement my sprint work well. I also just got a weightlifting bar.
 
vision1 said:
Usually I spend more time in the summer at the track and doing speed/power work. I’d like to get out there again but I can’t just add it to my current program, it’s too much. Im thinking of switching from 3 full body days and 1-2 days of conditioning to 1 day at the track (sprints + jumps + throws), 2 days of upper body + conditioning, and 1 day of lower weights (plyo + cleans + squats + hamstrings). I was thinking one of those lifts would complement my sprint work well. I also just got a weightlifting bar.
Click to expand...

Nice. I would say you'd be best with the power clean. If I could choose 1 lift as best, that would be it for sure.
 
06/09 - Wed

SSB: Belt

27.5x6(2)
77.5x3
127.5x3(6)

Deadlift:

125x3(2)
175x2
195x3(4)

BOR - 105x6(3)
 
Last edited:
06/10 - Thu

PT - increased some exercises

Bench Press: set rack to 9 and tried Big Benchas ne cue for shoulder tightness and unpack.

20x15(3)
55x10
80x5
105x4
125x4(4)
Close Grip
105x6(3)

Pulldown - 110x12(5), supine
Bar Curl - 20x15(3)
- Triceps- Red Mini x15(3)
- Fly - 15x15(3)
- Leg Raise - 17(4)
Ez Curl - +20x15(2)
 
06/11 - Fri

AirDyne- 30:00
Situp - 10(3)

06/12 - Sat

Mowed

Squat:

20x10(2)
75x5
125x4
155x2
177.5x3
195x3,2,4

Bench Press:

20x15(3)
70x8
100x5
125x3
145x3(6)
Close Grip
125x6(2)

Deadlift:

125x3
175, 205, 235
260(3)
225x2(3)

Pull up - Black band x6(3)
EZ Curl - +20x15(3)
 
06/14 - Mon

SSB:

27.5x8(3)
77.5x5
127.5x3
167.5x3
137.5x3(5)

Deadlift: Belt after 200 single.

125x3
170, doh
200
200x2(6)

Leg Raise - 20(4)
Bar Curl - 35x8(4)
AD - 10:00
 
06/15 - Tue

PT, excellent

Bench Press: Just ww's.

20x15(2)
70x8
100x5
125x3
145x3
130x7(3)

Pull-up - Purple x8(3)
- Fly - 15x15(3)
DB Incline - 70x12(2)
- Cable Row - 125x12(2)
ADBC - 35x10(3)
- Triceps - Black x10(3)
Front Raise - 15x8(3)
AD - 10:00
 
Last edited:
06/16 - Wed

Mowed

Deadlift: Fast.

70x5(2)
120x3
175
185(5)

SSB: 310

27.5x8(3)
77.5x5
127.5x2, 3(4)

SSB Lunge - 27.5x6(3)
 
06/17 - Thu

PT, added new external rotation is

Bench Press: 3ct pause.

20x15(2)
70x5
100x3
125x3
145, 157.5
Close Grip
125x5, 8, 10

BOR - 105x5(5)
- Fly - 15x15
Pulldown - 125x12(2)
- 1ADBMP - 35x9(2)
Hammer Curl - 35x10(3)
- Roll Out - 10(2)
 
06/19 - Sat

Squat:

20x8(3)
75x5
115x3
145x2
175, 205, 225, 235

Bench Press:

20x10(3)
70x8
100x5
125x3
145, 160, 170
142.5x5(2)

Deadlift:

125x3
175x2
205, 235
265(3)
227.5(2)

Leg Raises - 20(2)
- Pull-ups - Black x8(3), dead hang
ADBC - 35x10(3)
 
06/21 - Mon

PT - reassessment, progressed a few movements.

Bench Press: 3ct pause on all last reps.

20x15(2)
70x8
100x5
130x6
145x4
130x6(3)

BOR - 105x6(5)
- Fly - 25x12(2), slight incline
DB Bench - 70x15(2), slight incline
- Pull-down- 140x10(2), 125x12(2)
 
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