Nu'Keese vs. A Lawyer

[ASUThermo]

12/14 - Tue

Bench Press: Paused all reps.

177.5x2
160x2(3)

Cable Row 110, 125, 140(2) x8
Bent Arm Lat Raise - 15x10(3)
Shoulder band work.

 

[ASUThermo]

12/15 - Wed

Good warmup.

Squat:

205x3
225x4
202.5x3

Deadlift:

225x2(3)

 

[ASUThermo]

12/16 - Thu - Office

Pulldown - up to 135x8(4), did these back and forth with bench.
OH Triceps - 4 sets of 20
1 Arm Cable Hammer - 4 sets of 15


Bench Press:

370x2(2)
335x2(4)

Dips - 10(3)
Cable Curl - 130x8(4)
- Triceps - 80x10(3)
Lat Raise - 15, 20, 25, 20(2) x10

12/18 - Sat

Coaching, was in a rush after so skipped deadlift.

Squat: Should be able to open around here.

245
220x2(2)

Bench Press: Should probably open at 180 or 182.5, unless these move better.

185
172.5x2(3)

 

[ASUThermo]

12/20 - Mon

SSB:

207.5
185x2(2)

Deadlift: Beltless

205x3(2)

 

[ASUThermo]

12/21 - Tue

Bench Press: Pause at all commands.

175(3)
175x2
165x3(3)

Cable Row - 200x8(2)
- Lat Raise - 25x8(2)
Triceps OH - Red x25(2)

12/22 - Wed

Squat: Right hip still annoying.

225(4)

Deadlift: Felt great.

245x2(3)

 

[ASUThermo]

12/23 - Thu - Office

Lots of face pull, triceps, biceps on cables.

Bench Press: Pause at all comands.

325x3
365x3(3)
325x3

Pulldown - 160x6(4)
Cable Curl - 140x8(4)
Lat Raise - 20x12(2)
Triceps OH Cable - 40x12(2)

 

[ASUThermo]

12/25 - Sat

Deadlift:

200x2(5)

Rollout - 12(2)
Hammer Curl - 30x10(2)

 

[ASUThermo]

12/26 -Sun

Bench Press: pauses at all commands.

150x3(4)

Pulldown - 140x6(4)
Lat Raise -15x15(2)
Triceps - Red Band x 20(2)

12/27 - Mon

Squat: baggy sbd

192.5x3(3)

 

[Dan O]

You’ve got a meet coming up?

 

[ASUThermo]

12/28 - Tue

Bench Press:

165x3
175x2
180x2
182.5(2)
165x3(2)

Cable Row - 140x10(2)
Lat Raise - 15x15(2)
Triceps - Red x25(2)

 

[ASUThermo]

You’ve got a meet coming up?

Yeah, a little over 2 weeks out.

 

[Dan O]

Yeah, a little over 2 weeks out.

Excellent. How deep is your class?

 

[ASUThermo]

12/29 - Wed

Bench Press:

120x4(3)

Squat: Arms in, this might be the best thing for me going forward.

205, 225, 240
215x3(3)

Hammer Curl - 30x12(4)
Roll out - 12(2)

 

[ASUThermo]

Excellent. How deep is your class?

Not sure, it's just a local meet so I doubt anyone of note would show up.

 

[ASUThermo]

12/30 - Thu

Bench Press:

125x4(4)

Cable Row - 125x12(3)
DB Curl - 30x12(3)
Lat Raise - 15x12(3)

 

[ASUThermo]

12/31 - Fri

Deadlift: beltless

212.5x4

Squat: paused Beltless.

147.5x4

Rollout - 12(3)
Lat Raise - 15x12(2)
Hammer Curl - 15x12(2)

 

[ASUThermo]

01/02 - Sun

Squat:

235
212.5x3

Bench Press:

175, 185, 190

Deadlift:

275
245(2)

 

[ASUThermo]

01/03 - Mon

Shoulder and elbow stuff

Bench Press:

75x8(4)

 

[ASUThermo]

01/04 - Tue

Squat:

215(3)

Bench Press:

167.5x3
160x6

 

[ASUThermo]

01/05 - Wed

Deadlift: Worked on stance and grip, feet and grip are wider.

155x3(5)

Cable Row - 125x8(2)