Nu'Keese vs. A Lawyer

[deadshot138]

You a bench specialist now dude!?

 

[ASUThermo]

01/09 - Monday

Curls, Pulldowns, Light Bench with 105, decline situp, triceps

01/10 - Tue

SSB - 50x7(4)
DL - 70x5(5)

 

[deadshot138]

01/09 - Monday

Curls, Pulldowns, Light Bench with 105, decline situp, triceps

01/10 - Tue

SSB - 50x7(4)
DL - 70x5(5)

50 kilo squat? You rehabbing an injury?

 

[ASUThermo]

01/11 - Thu - Topshelf

Bench Press:

175x3
187.5x2
195x2, tie PR
187.5x3
Close Grip - took this in about an extra pinky finger to quiet the haters.
177.5x4 PR
185x2 PR

 

[ASUThermo]

01/14 - Sun

Bench Press:

145, 165, 180, 187.5
Close Grip
170
180x4 PR
190 PR

01/15 - MLK

Pulldowns, Bar Curl, DB Curl, Lat Riase, Triceps

 

[ASUThermo]

You a bench specialist now dude!?

Was prepping for PA Bench Nationals, but I was declared ineligible due to competing at the USAPL Arnold last year. I thought the IPF Article 14 only applied to being considered for international comp. and being eligible for teams, oopsies. So back to SBD for May.

 

[ASUThermo]

01/17 - Tue

SSB - 112.5x3(4)
Deadlift - 120x3(4)
Decline SU - 15x8(2)

 

[ASUThermo]

01/18 - Wed

Bench Press:

125x3(3)

Pulldown - 100x8(4)

01/19 - Thu

SSB:

117.5x5
135x4
145x3

RDL - 120x5(3)
Decline Situp - 10(2)

 

[ASUThermo]

01/20 - Sat - Brown's Gym

Squat: First real squat session since 11/11. Kept the RPE super low.

165, 185, 205
175x5


Bench Press: ER Rack

180.5, 195.5, 205.5 PR
185.5x4 PR
Close Grip
185.5x2

Deadlift: Beltless

220
190x2(2)

Pulldowns and ADBC's

 

[ASUThermo]

01/22 - Mon - Office

Pulldown (supine) - Lots of 8s

Bench Press: Ring finger on ring.

315x6
365x4
315x6

Shoulder Press Machine - 15(3) forgot the weights, RPE ~7,8,9
ADBC - 25, 30, 35, 40 x8
Neutral Raise - 10, 15 x12(2)
Rear Delts - Green Band - 12(2)
Bar Curl - Forgot the weight, 8(3)

01/23 - Tue - Top Shelf

Squat: Really tough getting into position, elbows and shoulders got blown up the next day (didn't train)

185, 205, 215
185x5

Deadlift: Easy

177.5x3
185x3
195x3

Belt Squat - 140x10(3)

 

[ASUThermo]

01/25 - Thu

Bench Press:

167.5x4
175x4
167.5x4
Close Grip (new close grip, about inch into knurling)
125x4
145x4
152.5x6

SSB:

157.5x4
142.5x4

Sumo Deadlift:

152.5(10)

 

[ASUThermo]

01/27 - Sat

SSB - 172.5x7, PR

Deadlift:

185(3), hook grip
205
227.5
205x3

Bench Press: Comp standard for all singles, would have won nationals with my opener, bummer.

167.5, 177.5, 187.5, 195
185x2
Narrow Grip
170
175x2 PR

 

[ASUThermo]

01/29 - Mon - Office

Pulldown - close supine, lots of sets up to 175x6(3)
Hammer Curl - 20x8(3)

Bench Press: Neutral Grip (Office Grip)

320x6
380x5, can go for a PR next week at 380 or more for 6
320x8

Machine Shoulder - 85x12, 100x12, 107.5x12
CS 1A Cable Row - 90x8, 110x8
Dip - -20x8(4)
Cable Curl - lots of sets/reps up to 130, 140, 150 x8

Home

SSB - 177.5x8 PR
Sumo Deadlift - 165(7), 165x3

 

[ASUThermo]

02/01 - Thu - Topshelf

SSB Squat: Used the Elite FTS bar, they said it was 65lbs, also used the calibrated lbs plates.

65x8
175x6
285x3
355x3
405x6, PR

Bench Press: Mixed in the close grip with warmups.

55x12,8
130x8
155x5
170x3
182.5x3
170x3
Close Grip
145x4
155x4
160x4

Sumo Deadlift:

120x3(3)
170(3)
170x3
200(3) + 1 conventional

 

[ASUThermo]

02/03 - Sat

SSB: Forgot how I warmed up. Leg strength seems to be back to a decent level, stretched the shoulders and lats feels like getting into LB position will be easier next week.

195x6, PR

Deadlift: Hook grip all the way to the first set, then mixed for the 2nd.

235x2(2)

Bench Press:

145x3
165x3
177.5x3
190x3
Close Grip
170x3, PR

Pulldown - 1 arm up to 110x6
Cable Row - 155x8(4)
DB Curl - 2 sets of 12
Dip - purple 8(3)
Decline Situp - 10(3)

 

[ASUThermo]

02/05 - Mon - Office

Pulldown - up to 175x8(2)

Bench Press: Nuetral grip (work)

325x7
375x6 PR
325x7(2)

Shoulder Machine:
92.5x12
107.5x10
115x9, 8

1 Arm Cable Row - 90,100,110 x8
Cable Curl - 100x12, 110, 120, 130x8
Cable Triceps - 30x12(2)
Lat Raise - 10x12, 15x10, 10x12
Hammer Curl - 20x8, 25x8, 20x8

Skipped dips because I did them over the weekend.

 

[ASUThermo]

02/06 - Tue - Topshelf

Squat:

165x3
195x3
215x3
225x3

Deadlift: Left inzers on, felt good.

165x3
185x3
205x3(2)
215x3

Decline Situp - 10(3)

 

[ASUThermo]

02/09 - Fri

Got hit with a virus on Weds, training was light and sporadic.

Pulldowns and Cable Rows

Bench Press:

145x3
127.5x4(3)

SSB - A bunch of sets with just the bar
Deadlift - 127.5x3(6)
Decline Situps

02/12 - Mon

Pulldowns and Cable Rows

Bench Press:

127.5x4(4)

Dips - 10(2)
DB Curls

 

[ASUThermo]

02/14 - Wed

SSB:

167.5(6)
127.5x5

Deadlift:

185(6)

 

[ASUThermo]

02/15 - Thu

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

Bench Press:

145x3
165x3
175x3
RAM
185x3
195x6

Dip - Purple Band x8(2)
Bar Curl - 20x8, 30x8, 35x8