Goals & Gains Nu'Keese vs. A Lawyer

05/04 - Thu

SSB:

87.5x5(4)

Deadlift: DOH beltless

120x3(4)

05/06 - Sat - Topshelf

Squat:

180x4(4)

Bench Press:

160x4(2)
Add 50 Super Katana
195x2, to roughly 2 and 1 board distance
210x2, to roughly 1 and .5 distance
220, touch

Deadlift: Black Inzer MaxDL, straps down

205(4)
215, 230
 
05/08 - Mon

BOR - 70x8(3)

Bench Press:

70x3(4)
90x3(2)
102.5x3(5)

NG Pulldown - 80x9(4)
Cable Curl - 50x12(4)
- Cable Triceps - 40x12(4)
Lat Raise - 5kgx12(2)
- Hammer Curl -25x12(3)
 
05/09 - Tue - Top Shelf

Squat:

44 Super, Inzer L's, straps down
205x2
225x2
240x2
250x2
Raw
195x3(3)

Deadlifft: Slightly wider stance and grip, felt good.

165x3(4)
 
05/11 - Thu - Topshelf

Bench Press:

160x3(4)
Add 50 Super Katana
205x2 to about a 1-2 board range
220, 227.5

Belt Squat - 270x6(4)
Pushups - 15(3)
 
05/13 - Sat - Topshelf

Squat: 46 Super, wraps on 3rd.

225, 247.5, 265

Bench Press: 52 Super Katana

195, took grip in 1 finger, easy touch.

Deadlift: 46 Velocity, left shoulder seam busted.

227.5

Weighed 105 after training.
 
05/15 - Mon

Deadlift: Beltless DOH

155x3(3)

Squat: Inzer Larges. Used the new Sabos, liked them for squat loved them for bench.

140x3(3)

Bench Press: Sabos were great, used Titan wrist wraps.

110x3(3)

106.5, weight spiked a little.
 
05/18 - Thu - Topshelf

Bench Press: Wanted to try to touch something even lighter than 195, got 175 without a belt and with the shirt loose. Will bench with the closer grip with ring finger and middle finger straddling the ring.

20x10(2)
75x8
95x6
115x4
135x3
155x2
Add 50 Super Katana
175, comp standard

Lots of band work

Belt Squat - 300x5(4)

Sauna for 10 minutes

104.6 this AM
 
05/21 - Sun - Adelante Classic

Weight - 99.9, oh yeah.
Plan - Lift to rough openers for Eq. Nationals.

Squat: 3/3, 9 WL. 44 Super Centurion, thing is so baggy now, felt good. Will most likely use 42 at nationals. Lightly wrapped with the old THPs. Got a new wrapping technique to try for the next 4 weeks.

235, 257.5, 270

Bench Press: 3/3, 9WL 50 Super Katana, so baggy. Grip a finger in on first and seconds, easy beltless opener, adjusted shirt and belted for 2nd and 3rd, max grip for 3rd. Will use 48 for nationals.

140x2(2), stopped there shoulder hurt
182.5, 202.5, 212.5

Deadlift: 3/3, 9WL. 46 Velocity, will use 44 Velocity for nationals.

207.5(5) - done before deadlift, felt good.
210, 240, 260
 
Last edited:
05/23 - Tue - Topshelf

Squat: Tried to get the 42 Super on for about 90 minutes, couldn't get it right or hit a squat remotely close to depth. Switched to 44 and Inzer L's

225, 245
Reverse Band, little black bands, not sure about the tension but it was easy.
505x2
555x2

107.2 after dinner.
 
05/24 - Wed

PT for back, shoulders, elbows

RDL - 80x6(4), just looking for a little stretch

05/25 - Thu - Topshelf

Bench Press: Worked on breaking in the 48 SK. Middle on ring.

20x10(3)
80x8
110x6
140x5
155x3
167.5, called it raw, elbow/shoulder
Add Shirt
205x float to about 2.5 board
215x float to about 1 board
225x 1 board
235x 1 board, could not lock out without butt coming up
Sub Shirt/Close grip/Ring on ring
125x5(2)

107.2 after dinner
 
05/28 - Sun

Deadlift: Worked in the 44 Velocity for the first time, didn't want to risk getting out of position so went off of 4.5" blocks and then 3" blocks.

4.5"
230, 245, 260
3"
260, 240
225(5)

Bench Press: Hit 220, twice in the 50 SK.

210
220(2), was tough.

105.5 after session

05/29 - Mon

Bench Press: Did a bunch of shoulder stuff to warmup. Ring finger on ring kept pain low.

95x4(10)

NG Pulldown - 100x8(4)
- Hammer Curl - 25x8(3)
- 90 Raise - 15x8(3)
Cable Triceps - 50x8(3)
- Cable Curl - 50x8(3)

05/30 - Tue - Top Shelf

Wore new Sabos on everything, I think they will be the meet shoe.

Squat: 44 Super and Old THP's for 245 and 260, new on 275.

215
Add Suit
230
Add Wraps
245, 260, 275

Belt Squat - 270x6(4)

Deadlift: Mixed in DOH and mixed grip. All beltless, worked on being long.

125x3(6)
155(5)
 
05/31 - Wed

Mowed

NG Pulldown - 140x8(4)
High Cable Curl - 50x10(3)
- Cable Rear Delt - 70x10(3)
BTB Biceps - Black Band x12(3)
Face Pull - Red Band x 12(3)
Pull Over - Red Band x 12(2)
 
06/01 - Thu - Topshelf

Bench Press: 48 is officially ready to use in a meet.

20x12(2)
75x8
125x5
145, 155, 165 x2
Add Shirt
195x2, 2 board
207.5x2, 2 board
220, 1 board
220, 222.5, 230

Belt Squat - 220x8(4)

Reverse Band Bench - 405x2, 455x2, 475
Crunch Machine - 20, 15

Lots of band stuff for shoulder/elbow
 
06/03 - Sat - Topshelf

Squat: Just wanted to work to a top 3, raw strength way down, was happy at 205. Back felt good, shoulders liked the long warmup.

lots of warmup sets
155x3
185x3
205x3

Bench Press: Shoulder and elbow were not bad, feel weak.

20x12(2)
40x10
70x8
90x5
105x5
120x5
135x5
145x5
155x5

Deadlift: 44 Velocity, was able to work from the floor.

up to 175 Raw
225
245(2)
265
205, 215
RDL
125x5(3)

Belt Squat - 160+ Green Band x8(4)
 
06/08 - Thu

Bench Press:

150x3(2)
Add Shirt
175x3, 3 board
195x3, 2 board
215x3, 2 board
215x2, 1 board

1 Arm High Cable Row - 110x8(4)
High Cable Curl - 60x8(3)
- DB Bench - 65x12(3)
- Band Crunch - Green x15(3)
Triceps Cable 40x10(3)
- Front Raise - 15x8(3)
- DB Row - 65x10(3)
DB Curl - 25x10(3)
 
06/12 - Mon

Bench Press:

20x12(3)
55x8
85x6
105x4
125x3
140x6
150x4(3)
140x6(2)
Add Ram
162.5x6(2)
162.5x12 @ 7

Pulldown - 125x8(4), ss'd with bench
Cable Row - 155x8(4), pro/sup
- Cable Curl - 60x8(3)
Roll Out - 10(3)
- Low Band Curl - purple x12(3)
External rotation stuff for shoulder.
 
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