Nu'Keese vs. A Lawyer

09/23 - Thu - Office

Bench Press:

355x2(6)

Pull Down - 100x10(4)
Cable arm stuff
Lat Raise - 15x12(2)

09/24 - Fri

Deadlift:

205x4

Squat:

235

09/27 - Mon

Squat:

20x10(3)
75x6(3)
125x3
160x3
195, 217.5
235
217.5x3(2)

Deadlift:

120x3
170x3
210x2(3)

Leg Raise - 10(2)
Hammer Curl - 35x12(2)
Rev Crunch - 15(2)
 
09/28 - Tue

Bench Press: All paused.

20x25,15(2)
70x8(2)
100x8
125x6
147.5x3
160x2(2)
160x4

Supine Cable Row - 110x12(4)
DB Row - 85x8(2)
- Lat Raise - 15x12(2)
Roll Out - 8(2)
Cable Triceps - 80x12(2)
 
09/29 - Wed

Deadlift:

120x8
175x4
225x2
255x4 PR
225x2(3)

Squat: Loose sleeves and flimsy singlet. All moved about the same, would have liked them to be a little easier.

20x8(2)
75x5
125x3
175x1
210
230(4)

Plank - 30s
1 Arm Hammer Curl - 25x15(2)
 
09/30 - Thu - Office

Lots of stuff to warm up, cable arms, pulldowns and dumbbells. Pec and elbow were very cranky.

Bench Press: All paused.

95x12
155x6
295x3
345x2
365
385x2(2)

Cable rows, machine shoulders, cable fly, more arm and shoulder stuff, def helped.
 
10/02 - Sat

Pretty tired from ripping up deck in the AM, got the work in.

Squat:

20x10(2)
75x8,6
125x4
165x2
195, 222.5
242.5(2)
207.5x2

Bench Press:

20x15
70x8
105x6
130x4
155, 172.5
185x2
Close Grip
157.5x7 PR

Deadlift:

170x3
205x2
225
 
10/05 - Tue

Cable row, pulldown, face pull, hammer curl, lat raise, DBMP

Bench Press: Left shouder/elbow and right pec. Set with head down felt better, will stick with that for meet.

20x15(2)
70x8
105x6
125x3
145x2
165x4(2)
Close Grip
142.5x11 PR

Lat Raise - 15x15(3)
 
10/06 - Wed

Dradlift:

120x3(3)
175x3
225, 245
265x2(2)
245x2

Squat:

70x5(2)
125x2
170x2
195x2(2)
215x2
230x2(2)

BSS - 6(4)
- Hammer Curl - 25x13(3)
 
10/07 - Thu

Bench Press: Commands on singles with 175.

20x15(2)
70x8
105x5
130x3
150x2
165
175x2
175(2)
Close Grip
153x9 PR

Cable Row - 185x6(6) 3/3
- Front Raise - 15x12(4)
Roll Out - 12(2)
- Hammer Curl - 25x12(2)
 
10/09/21 - Sat

Long day working on deck, low energy.

Squat: Used new inzer sleeves, pretty effective. Left elbow 8.

20x10
75x8
125x3
165x2
195x2
215, 230
245(2)
212.5x8 PR

Bench Press: Right pec 7, left shoulder 6.

20x15(2)
70x8
120x3
145x2
160, 175
185, 190, 195
Close Grip
162.5x5 PR

Deadlift: These were tough.

120x5
170x2
197.5, 225
240x3(2)
 
Last edited:
10/11 - Mon

Took time to get loose and use Sombra on legs and arms.

Squat: Knees seem to be bouncing back just in time. Inzer sleeves. Needed 6, wanted 7, could have done 9.

20x10(2)
75x5
125x5
175x2
210x2
222.5x8 PR

Deadlift:

125x5
175x2
195x2(2)

Situp - 20(2)
BSS - 10(2)
Hammer Curl - 35x12(2)
 
10/12 - Tue

Cable Row - 110x12(4)

Bench Press: Long pauses.

20x15(3)
70x8
100x6
125x2
145x2
160
170x2
175
175x2

Pulldown - 110x10(3)
Lat Raise - 15x10(3)
- DB Press - 15x15(2)
- Hammer Curl - 15x12(3)
 
10/13 - Wed

Deadlift: Wanted to push it more, but was feeling fried and back was feeling funny, called it at 245.

120x3(3)
170x3
220(2)
245

BSS - 10(2)
Situp - 18(2)
Cable Curl - 80x12(3)
 
10/16 - Sat

Squat:

20x10(2)
75x8
125x3
170x2
195, 220, 240, 255, 267.5
235x5 PR

Bench Press:

20x15(3)
70x8
100x5
120x2
140, 160, 175, 187.5, 197.5
Close Grip
182.5x3 PR

Deadlift: Gassed, didn't push it.

170x3
205, 235, 260
235(4)

Situp - 10
 
10/18 - Mon

Overall ahead of last meet prep, but probably a little more beat up. 110 SM national records were demolished on 10/17, slim chance to load 285.5 on squat for 3rd or even maybe 4th attempt.
Openers for S and B moved slow, 2nd to last WU for D were tougher too.

Squat:

20x8(2)
75x8
125x3
175x2
205, 225, 245, 250
227.5x2
207.5x2

Bench Press:

20x15(2)
70x8
105x6
125x3
145x2
162.5, 177.5, 187.5
Close Grip
170x2

Deadlift:

125x3
175(2)
225(4)
 
10/20 - Wed

No nsaid, minimal caffeine.

Squat:

205(3)

Bench: Long pauses at commands.

152.5(3)

Deadlift: Worked on wedge.

170(3)

Face Pulls - 60x12(4)
Hammer Curl - 30x8
SU - 15(2)
 
10/22 - Sat

Squat: Used squat bar, need to eat a little less in the AM on meet day. Left elbow was cranky.

230, 250, 265, 260

Bench Press: Right pec agitated.

175, 185, 195

Deadlift: Went well.

250, 275, 285
 
Last edited:
10/25 - Mon

Squat: Squat bar and SBD L sleeves, no elbow sleeves. Misloads everywhere, but weights moved well. Commands on 230. Will most likely go for a small meet PR on 3rd or 4th, if all goes perfect 285.5 on 4th.

25x8(3)
80x5
130x3
180x2
215 (should have been 210)
235
242.5 (should have been 245, 2.5 left off right)
230(2)

Bench Press: Lift off practice and commands on 170 and heavier. Right pec is trashed. 198 should definitely be there, hopefully 200.5 or more.

20x15(2)
75x8
110x5
135x3
155x2
175, 185
170(2)

Deadlift: Decided to go heavier than the last 2 meet preps, right around last warmup territory. If lifting goes perfect we will look to load 318 on a 4th.

140x3
190(2), one with belt
225, 245

Cable Row - 140x12(3)
- Single DB Front Raise - 15x12(3)
Face Pull - 60x16(2)
- DB Curl - 30x10(2)

Meet prep was all over the place. 760.5, 780.5, 790.5 are the targets on meet day depending on if I feel, bad, ok, or good. Thinking great won't be there, but we have a number in mind for that too.
 
10/28 - Thu

Commands and liftoff on bench

Squat:

210, 175

Bench Press:

170, 155

Deadlift

175(3)

Arms and back stuff
 
10/31/21 - 2021 USPA Drug Tested New Jersey State Championships

-Weight: 108.5
-Squat: 242.5, 260, 273 (State Record)
-Bench: 182.5x, 192.5, 200x (State Record)
-Deadlift: 260, 280, 295, 307.5x (State Record)
-Total: 760.5 (State Record)
-Wilks/GL/Dots: 449.48//92.48/452.78
- Drug Tested



Hit the original total we wanted to hit, to set the national record for the 110 submaster division, that record was elevated to 822.5 a couple weeks ago, and we knew that would be way out of reach. Swept the open state records and was able to qualify for every IPL/USPA event for the next 2 years. All good lifts got 3 white lights.

5:45 - Woke up, 800 Ibuprofen, fruit, lots of water
8:00 - 1500 Tylenol
9:00 - Sombra, started sipping 2 heaping scoops of gold standard
First squat was around 10:00.
1 scoop gold standard after squat and bench, 400 more ibuprofen after squat.

Squat: No pain, everything moved right. SBD elbow sleeves are not approved so was not able to wear those. Passed on 4th attempt.

55x8(3)
165x5
285x3
375x2
425, 485

242.5, 260, 273

Bench Press: Got reds from the side for butt coming up, 100% didn't happen, they just reacted to the explosive leg drive. Only jumped 10 instead of planned 12.5. Had almost no leg drive for 192.5, just to make sure there was no chance of having to take it again on my 3rd. 200 was just too heavy.

45x15(2)
135x10
225x5
300x2
345, 380

182.5x, 192.5, 200x

Deadlift: Went as planned, 307.5 was just a bit too heavy on this day. Happy with the fight since 285 was the heaviest lift hit since 03/20.

225x3
315(2)
405(2)
495

260, 280, 295, 307.5x
 
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