Goals & Gains Nu'Keese vs. A Lawyer

[ASUThermo]

11/07 - Mon - Office

Pulldown pyramid

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

45x12(3)
115x12
165x8
205x5
240x3
265x2
285x6
335, 365
285x6(3)

DB Incline - 70x9(2), palms in
- DB Chest Supported Row - 65x9(2)
- Dip - 9(2)
Chest Press - 145x8(3)
- Supine Pulldown - 145x9(3)
Cable Curl - 120x12(4)
- Cup Up Lat Raise - 10x12(4)
- OH Cable Tri - 40x12(4)
Incline Curl - 15x10(2)
- Lat Raise - 15x12(2)
Leg Raise - 12(3)
- 1Arm Supported Cable - 40x12(3)
- Band Pull Apart - Green x12(3)

 

[ASUThermo]

11/08 - Tue

Squat:

180x4
205x2
180x4(2)

Deadlift: Worked on hook grip, felt pretty good, used Jaybird tape.

120x3(3)
160x3
180x3(4)

Skipped accessories to go vote and eat.

 

[ASUThermo]

11/09 - Wed

Bench Press: Long pause on last rep of each set.

20x20
70x10
105x6
130x3
145x6
155x6
145x6(2)

Pulldown - 110x10(3)
- DB Military- 25x10(3)
1 A Cable Row - 50x12(3)
- Cable Tricep - 50x12(3)
Supine Front Raise - 15x10(3)
- Hammer Curl - 25x12(3)

 

[ASUThermo]

11/10 - Thu - Office

Squat: High bar in Romaleos, just wanted to get a baseline today, used the "bounce" I would in a suit.

45x8(2)
155x5(2)
215x3
265x3
315x3
355x3(2)

Deadlift: Hook grip with 2" tape, felt pretty good. 2 wraps

155x3
265x3
355
405(9)

Leg Press - up to 190x10
- Back Extension - 10(3)

 

[ASUThermo]

11/12 - Sat

Went a little off script due to meet prep for other lifters.

Squat: 46 Spartan for work sets. Will most likely use the 46 Centurion for the early equipped work this prep.

20x8(2)
70x5
105x4
135x3
185x2
200x3
220, 235
200x6

Bench Press:

140x4
155x4
175
162.5x4

Deadlift: All hook grip once again.

207.5
227.5
207.5(3)
207.5x2

Pulldowns, hammer curls, triceps cable, rear delt cable, lat raises...sets of 10-15 range. Shoulders and elbows felt great Sun, lower right biceps still annoying.

 

[ASUThermo]

11/14 - Mon - Office

Pulldown - 85, 130, 145, 145 x8

Bench Press:

45x15(2)
155x8
225x6
265x3
295x6
335, 365
295x6(2)

Dip - 10(3)
- CS DB Row - 65x10(3)
Chest Press (1 Arm) - 55x10(3)
- Supine Pulldown - 145x10(3)
Cable Curl - 130x12(3)
- Tricep OH Cable - 40x12(3)
- Full Circle Lat Raise - 10x12(3)
Supported 1A Cable Curl - 40x10(2)
- Cable Lat Raise - 20x10(2)

 

[ASUThermo]

11/15 - Tue - Topshelf

Squat:

20x8
75x5
125x4
157.5x4
185x4
205x4(3)

Deadlift: Beltless, hook grip

120x3
170x3(5)

RDL - 120x6(2)

 

[ASUThermo]

11/16 - Wed

Bench Press:

20x20
70x8
100x6
125x3
145x3
155x7(2)
145x7(2)

Pulldown - 125x8(3)
Cable Triceps - 40x15(3)
- Lat Raise - 15x12(3)
- 1 A Cable Row - 40x15(3)
DB Curl - 25x12(2)

 

[ASUThermo]

11/18 - Fri - Office

Squat: Paused

370x3(3)

Leg Press - 220x9(3)
- Back Ext - 10x10(2)
Cable Curl - 100x12(3)
- KB Walk - 50x12(3), 12 each way
Leg Raise - 12(3)
- 1 Arm Anatom Cable Curl - 40x12(3)

11/20 - Sun

Squat: Paused

195x3

Bench Press: Comp pause.

145x4

Deadlift: Beltless DOH

145x3(2)

 

[ASUThermo]

11/21 - Mon - Office

Pulldown Pyramid - 85-160x8

Bench Press: Paused all reps.

315x4
365x4
322.5x4(2)
320x4

1 A CS Cable Row - 110x11(3)
- Dip - 11(3)
1 A Machine Press - 55x11(3)
- 1 A Cable Pulldown - 90x11(3), done on bench at multi pully machine
Cable Curl - 130x13(3)
- Cable Triceps - 40x13(3)
Cup Up Lat Raise - 10x10(3)
- 1 Arm Preacher Cable - 40, 50, 60x10, right biceps cranky haha can't win

 

[ASUThermo]

11/22 - Tue - Top Shelf

Squat:

205x4
215x4
220x4(2)

Deadlift: Belt, hook grip

190x2(5)

Ran out of time. Will add belt squat this day, and most likely make this the suit day.

 

[ASUThermo]

Trained every day over break.

11/28 - Mon - Office

Pulldown - 8s up to 175, 152.5x8(2) for drop sets
Chest Press - up to 190x8

Bench Press: Pauses on last reps of each set.

385
342.5x3(3)

Dip - 12(3)
- Hammer Curl - 25x12(3), held at top
1A Cable Row - 130x8
DB Std. WM - 10x10
Triceps OH - 50x10
Cable Curl - 140x10
Cable Fly - 30x10
Leg Raise - 12(2)

 

[ASUThermo]

11/29 - Tue - Top Shelf

Squat: Centurion 46, Large Inzers. Starting equipment earlier this time, picked up on sale 44 super from LL.

185x2
205x2
225x2
245x2

Deadlift: Hook grip, on DL bar.

120x3
170x2
200x2(5)

Was after 8:30 so booked it, might look to do belt squat or leg press prior to squat.

 

[ASUThermo]

11/30 - Wed

Bench Press: Wore F6

20x20(2)
70x6
100x5
125x3
Add Shirt
150x3, 1 board
175x3, 1 board
190x2
175x4

Pulldown - 125x10

 

[ASUThermo]

12/01 - Thu

Deadlift: Hook grip.

125x3(2)
155x2
185x2
205x2
217.5x2
205x2(3)

Squat: No belt or knee sleeves.

125x3(3)

Goblet Squat - 25x10(3)

 

[ASUThermo]

12/02 - Fri

Inverted Row - 10(3)

Bench Press:

Took smaller jumps and did less reps per set.
162.5x2
162.5x6
2 Board with commands
175x2(3)

Tri Ext - 50x10(2)
- Lat Raise - 15x10(2)
- DB Curl - 25x10(2)
Cable Row wide - 140x6(2)

12/03 - Sat

Pendlay Row - 75x6(3)

Deadlift: Blue Max DL

225(5)

Squat: Belt.

140x3(3)

Lunge - 8(3)
- Plate Twist - 10x8(2)

 

[ASUThermo]

12/05 - Mon - Office

Pulldown - 130, 145, 160, 175(2) x6, 8s from 85-115 prior

Bench Press: Paused each rep.

115x8
185x6
265x5
315x4
355x5
342.5x4
342.5x6

Dip - 13(3)
Cable Curl - 130x14(3)
- Triceps OH - 40x14(3)
- Lat Raise - 15x14(3)
Cable Fly Both Directions
Bot - 20/10 x10
Mid - 30/10 x10
Top - 40/20 x10
ADBC - 25, 30, 35 x8

 

[ASUThermo]

12/06 - Tue

Squat: 46 Centurion and old THP wraps for top 3 and 2.

Add Suit
185x2
215x2
237.5x2
255x3
265x2

Deadlift: Hook grip on 2/4 singles and on the double.

DOH
125x3(2)
175x3
Hook Grip
205x2
215x2
225(4)
225x2

Lunge - 8(3)
- Goblet - 35x10(3)

 

[ASUThermo]

12/07 - Wed

Bench Press:

105x5
130x4
150
Add 54 Super
175x3(2) to 2 board then 1 board
195x3 1 board
195x2
205x2
Close Grip
125x4
145x4
165x5 PR

Cable Row - 125, 140, 155, 170, 195 x8
Lat Raise - 15x12(3)
Hammer Curl - 35x10(3)

 

[ASUThermo]

12/08 - Thu

Squat:

175x3
195x3
212.5x3
225x2
205x3

Deadlift: Played around with stance and grip.

205(8)

Rev Lunge - 9(3)