Nu'Keese vs. A Lawyer

07/24 - Sat

Face Pull - 80x15(5)

Bench Press: Paused.

20x15(2)
60x12
90x6
120x3
140x2
155
162.5x2
145x3(6)

Cable Row - 155x7(5)
 
Last edited:
07/26 - Mon

Targeted next meet. 14 weeks out.

Deadlift:

120x3(2)
170(3)
205x2
225x2(2)
237.5x2
225x2(6)

Squat:

20x10(2)
75x6
125x3
175x4(4)

Hammer Curl - 35x12(4)
DB Curl - 35x10(2)
Rev Crunch - 20(2)
GHR - 7(2)
 
07/27 - Tue

PT

Pulldown - 100x12(3)

Bench Press: Comp pause on last 3 reps of each set.

20x15(2)
70x8
100x6
120x9(5)
Close Grip
125x5(2)

Supine Cable Row - 155x8(5)
 
07/28 - Wed

AD - 40cal

Squat:

20x10(3)
75x6
125x5
155x4
185x2
205x6
185x6(2)
185x10
185x2

Deadlift: DOH beltless.

145x4(5)

Anchored SU - 20(4)
- GHR - 8(3)
Hammer Curl - 35x15(4)
Cable Curl - 70x12(4)

Mowed half lawn.
 
07/29 - Thu

Last day of PT

Cable Row - 100x12(3)

Bench Press:

20x15(2)
70x8
90x6
110x4
130x2
135x6(6)

Pulldown - 155x9(3), 140x10(2)
- DBMP - 25x11(3)
- Hammer Curl - 25x11(3)
 
07/31 - Sat

Squat: Ahead

20x10(2)
75x5
125x4
155x3
185x2
205, 222.5, 235
210x4(3)

Bench Press: Ahead

20x15(2)
70x8
100x6
125x4
145x2
165x2
180
152.5x4(4)

Deadlift:

125x3
175x2
212.5x2(4)

Pulldown - 140x10(3)
- Lat Raise - 15x12(3)
DBC - 25x12(3)
 
08/02 - Mon

Deadlift:

120x3(3)
170(3)
220, 245
175x4(4), beltless

Squat:

20x12
75x6
125x4
170
190x2
205x2
222.5
180x4(4)

GHR - 9(2)
- Rev Crunch - 20(2)
- Hammer Curl - 35x13(3)
 
08/03 - Tue

Cable Row - 110x12(3)

Bench Press:

20x15(3)
70x12
90x6
110x5
125x9
145x3
125x18
125x9(2)

Pull up - Green x8(4), 5
Pulldown - 125x12(2)

PT stuff.
 
08/04 - Wed - Savage City Strength

Deadlift: Texas DL bar.

75x8
125x3
175x2
227.5x2
245(2)
227.5x3(6)

Squat: Texas Squat Bar

80x8
130x5
175x3
210, 230
230x2
210x3(6)
 
Last edited:
08/05 - Thu

PT Warmup

Sup Cable Row - 110x12(3)

Bench Press: Comp pause on all reps.

20x15(3)
55x10(2)
85x8
115x3
137.5x6
150x2, 160x2
137.5x6(5)

Sup Cable Row - 125x12(3)
Pulldown - 125x12(3)
- Lat Raise - 15x12(3)
Leg Raise - 20(2)
- Hammer Curl - 35x12(2)
 
Last edited:
08/07 - Sat

Squat:

225
195x2

Bench Press:

167.5
150x2

Deadlift:

185x2
 
08/09 - Mon - 12 weeks out, DL/Tran

Squat:

20x12(2)
75x8
125x6
165x3
185, 202.5, 217.5
227.5(3)
190x3(2)

Deadlift: Beltless, in Texas DL bar.

125x3
175x2
200(2)

Hammer Curl - 25x12(2)
Anchored SU - 15(2)
Cable Curl - 60x12
 
08/10 - Tue

Cable Row - 110x12(3)

Bench Press:

20x12(4)
70x10
95x8
120x3
135x8
150, 160
167.5x3
135x8
Close Grip
102.5x14(2)

Pulldown - 125x12(3)
- DB Military - 25x12(2)
Cable Row - 125x12(2)
- Lat Raise - 15x12(2)
 
08/11 - Wed

Deadlift:

70x5(2)
120x3(2)
170x2
200x3
230
200x3

Squat:

75x8
105x5
135x3
170
185x3(2)

Rev Crunch - 15(3)
- Alt. Hammer Curl - 35x10(3)
- Lunge - 8(2)
 
08/12 - Thu

Supine Cable Row - 110x12(3)

Bench Press:

20x15(3)
70x10
100x6
120x3
135x2
147.5x5
160
172.5x2
147.5x5(2)

BOR - 75x6(3)
- Pulldown - 125x10
- ADBC - 25x10
 
08/14 - Sat

Squat:

20x10(2)
75x8
125x5
155x3
185x3
205, 225, 245, 255
225x6 PR

Bench Press: Misgroove and wrong rack height on 195, still got it with pause.

20x15(3)
70x10
105x6
135x3
155x2
175x5
185, 195
175x3, 4

Deadlift:

125x3
175x3
215x2(2)
215x4
 
08/16 - Mon

Squat:

20x12(2)
75x6
125x3
155x3
185
205x4
230x2(2)
205x4(3)

Bar Curl - 20x15(4)
Face Pull - 60x20
Cable Curl - 60x15
Hammer Curl - 25x12(2)
Band Pull Aparts - Blue x20(3)
 
08/17 - Tue

Cable Row - 110x12(3)

Bench Press:

20x15(3)
70x8
105x6
125x3
137.5x8
150
155x3
137.5x8(3)
Close Grip
102.5x15(2)

Pulldown - 125x12(3)
- DB MP - 25x12(2)
Supine Cable Row - 125x15(2)
- Lat Raise - 15x12(2)
PT band work, ext rot, pulses, pullaparts
 
Last edited:
08/18 - Wed

Work:
Cable Curl - 60x20, 70x15(2)
- Triceps Pressdown - 50x20, 60x15(2)

Deadlift:

75x5(2)
125x3
175x3
220
250(3)
225x2(6)
225x4

Squat:

20x10
75x5
125x4
175x4(4)

Rev Crunch - 15(2)
- Lunge - 8(2)
GHR - 8(2)
- Hammer Curl - 35x10(3)
 
08/19 - Thu

Cable Row - 110x12(4), supine

Bench Press:

20x15(3)
70x10
100x8
125x4
150x5
167.5x2
150x5(4)
Close Grip
102.5x24

BOR - 85x6(4), suck at this, need to get better
- Pulldown - 125x13(3)
- ADBC - 25x12(3)
 
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