Goals & Gains Nu'Keese vs. A Lawyer

[ASUThermo]

07/27 - Thu

SSB:

137.5x5(2)

Sumo Deadlift: Knee wasn't liking anything more than 125.

125x3(5)

BSS - 30x8(5)


07/29 - Sat - Wolf

Squat:

240x3
220x3

Bench Press:

170, 185, 190, 195 - TnG
170x3

Deadlift:

220, 235, 245, 255

 

[ASUThermo]

07/31 - Mon

SSB Squat:

132.5x5(3)

Deadlift:

155x3(3)

Bench Press:

125x8(4)
Close Grip
100x10

Pulldown - 110x8(3)
Cable Row - 125x10(3), supine

 

[ASUThermo]

08/01 - Tue - Topshelf

Squat:

185x2
195x2
205x2
215x2
225x2

 

[ASUThermo]

08/02 - Wed


Pulldown - 110x8(5), 125x8(2)

Bench Press:

135x6
155x4
172.5
135x6(3)

Deadlift:

185x2(4)

 

[ASUThermo]

08/03 - Thu

Squat:

155x4
165x4
175x4
185x4

08/04 - Fri

Bench Press:

145x4 ,6 ,6
155x3, 5

Cable Row - 125x8(4), 155x8(3)

08/05 - Sat - Gleasons

Deadlift: Beltless

167.5x2
185x2
195, 205
185x2(2)

08/06 - Sun

BSS - 5,7,9,11

SSB - Bar x10(8)

 

[ASUThermo]

08/07 - Mon

Pulldown - 70, 90, 110, 125, 140, 155(3) x8

Bench Press:

135x8(2)
135x16

Cable Row - 170x8(2)
DB Curl - 25x15, 35x10(2)

 

[ASUThermo]

08/08 - Tue

Deadlift: Beltless, played with grips.

155x4(4)

Squat:

190x3
205x3(2)
220x3
200x3

BSS - 35x6, 65x6(2)
Hammer Curl - 25x15(2)
Anchored Situp - 15x12, 25x12(2)

 

[ASUThermo]

08/09 - Wed

Pulldown - 50, 70, 90, 110, 125,140(4) x8

Bench Press: All sets were easy once I got warmed up.

140x6
155x6
140x9(2)
Close Grip
125x6(2)

Cable Row - 155x8, 170x8, 12
Cable Curl - 50x15, 60x12, 70x10
- Lat Raise - 15x15, 25x8(2), need to get 20's

 

[ASUThermo]

08/10 - Thu

SSB Squat: lots of small 15 jumps from bar to get to work weight, worked on control, position etc.

137.5x3(5)

Deadlift: 10-20kg jumps from 70kg to work weight.

155x3(5)

Anchored SU - 15x12(3)
BSS - BW - 8(3)

 

[ASUThermo]

08/11 - Fri - Office

Bench Press:

315x3(4)

Pulldown Close Grip - Sets of 8 to RPE 9...177.5

Chest Press - 15, 12, 12
Cable Curl - 120x12, 130x10, 140x9, 150x8(2)
Lat Raise - 20x10(3)
Incline Bench DB Curl - 30x8(3), felt great for the shoulder

8/12 - Sat

Squat:

155x3
175x6
190, 205
225x4
175x6(3)

Deadlift:

120x5
170x3
200x3
220x3
220x5

Bench Press: Touch and go, wanted to tie an old PR

160x10

Cable Row (Sup) - Odds up to 170x8(3)
Hammer Curl - 30x8(3)

 

[ASUThermo]

08/14 - Mon

Pulldown - 70x15, 90x12, 110x9, 125x8, 140x8, 155x8(2)

Bench Press:

140, 160
137.5
137.5x18 PR
137.5x12

Cable Row - 155x8, 170x8, 185x8
DB Curl - 30x10, 35x10(2)
Rev Crunch - 15(2)

 

[ASUThermo]

08/14 - Tue - Topshelf

Deadlift:

70x5(2)
120x5
170x2
200x3(4)

Squat:

167.5x4
195x4
207.5x4
215x4(2)
200x4(3)

Belt Squat - 3 sets, worked to a top set of 8

 

[ASUThermo]

8/16 - Wed

Pulldown - 15-9 @ 70, 90, 110; 125, 140, 155(3) x8

Bench Press:

155x6
145x6(4)

 

[ASUThermo]

08/21 - Mon

Pulldown - 15-9 @ 70, 90, 110; 125, 140(3) x8

Bench Press:

155
140x6(3)
CG
120x8
125x8

Cable Row - 155, 170, 185(2) x8
DB Curl - 35x10(3)
Lat Raise - 15x12, 20x10(2)

 

[ASUThermo]

08/22 - Tue - Topshelf

Deadlift:

200x4
200x5

Squat:

175x3
195x3
215x3
225x3
215x3
205x3(2)

 

[ASUThermo]

08/23 - Thu

Cable Row - 110x12, 125x8, 140x8, 155x8(3)

Bench Press:

165
150x3, 4(3)
Close Grip
125x8(2)

Pulldown - 155x8(2)
DB Curl - 35x10(2)
- Lat Raise - 20x10(2)

 

[ASUThermo]

08/25 - Fri

Squat:

205x10, 7.5kg PR

Bench Press:

155x3
160x3
165x3
170x3
175x3

 

[ASUThermo]

08/28 - Mon

Pulldown - 15-9 @ 70, 90, 110; 125, 140(3) x8

Bench Press:

140x6
157.5x3
135x8
135x10

Hammer Curl - 35x8(3)

Tried to squat, but elbows and shoulders were screaming, just going to push it til tomorrow and S/D 2x this week.

 

[ASUThermo]

08/29 - Tue

Elbows and shoulders are fried for some reason, dialed back today.

Squat: Beltless/sleeveless.

70x5
100x5
120x5(3)

Deadlift:

120x3(8)

 

[ASUThermo]

09/01 - Fri - Peffer's

Squat:

Up to 255, called it there, stomach.

Bench Press:

187.5, 197.5
172.5x8, 7 & 8 rep PR

Deadlift:

120x5
170x3
220, 250
272.5

Hammer Curls and Pulldowns

09/04 - Mon

Pulldown - 70-110, 125x8, 140x8(4)

Bench Press:

145x6, 8, 7, 7
160x3
Close Grip
125x10(2)

Seated Curl/Front Raise - 25/15 x10(3)