Nu'Keese vs. A Lawyer
- Thread starter ASUThermo
- Start date
- Joined
- Oct 10, 2005
- Messages
- 5,326
- Reaction score
- 3,533
02/21 - Wed
Bench Press:
172.5x2
182.5x2
RAM
197.5x8 PR
212.5x5 PR
52 Super Katana
205x3 - 3 Board
205x3 - 2 Board
212.5x3 - 2 Board
Cable Row - 140x8(3), 155x8(3)
Dip - 10(2), only Purple band
Hammer Curl - 35x10(2)
02/22st - Thu
SSB:
77.5x3(3)
107.5x3
127.5x3
147.5x3
157.5x3
167.5x3(2)
Deadlift:
120x5, 3
150x2
170(2)
190(6)
Bench Press:
172.5x2
182.5x2
RAM
197.5x8 PR
212.5x5 PR
52 Super Katana
205x3 - 3 Board
205x3 - 2 Board
212.5x3 - 2 Board
Cable Row - 140x8(3), 155x8(3)
Dip - 10(2), only Purple band
Hammer Curl - 35x10(2)
02/22st - Thu
SSB:
77.5x3(3)
107.5x3
127.5x3
147.5x3
157.5x3
167.5x3(2)
Deadlift:
120x5, 3
150x2
170(2)
190(6)
- Joined
- Oct 10, 2005
- Messages
- 5,326
- Reaction score
- 3,533
02/26 - Mon - Office
Pulldown - 115-145 x8
Bench Press: Neutral grip.
155x8
265x3
315
367.5x3
340x6
317.5x5(2)
Shoulder Machine - 85, 100, 115 x8
- Rev Grip Pulldown - 145, 152.5, 160 x8
Cable Curl - 100, 110, 120, 130, 140x10
- OH Triceps - 40x8(2)
- Dip - -27x10(2)
Pulldown - 115-145 x8
Bench Press: Neutral grip.
155x8
265x3
315
367.5x3
340x6
317.5x5(2)
Shoulder Machine - 85, 100, 115 x8
- Rev Grip Pulldown - 145, 152.5, 160 x8
Cable Curl - 100, 110, 120, 130, 140x10
- OH Triceps - 40x8(2)
- Dip - -27x10(2)
- Joined
- Oct 10, 2005
- Messages
- 5,326
- Reaction score
- 3,533
02/28 - Wed
Experimenting with back to back squat and deadlift movements in order to train with the guys at Topshelf on Tue and Thu for equipped squat and bench. Session felt good, next day soreness is there, but mainly from adding in BSS, which I have neglected for a long time. Used hardcore 38 in an effort to practice more "equipped" descent and bounce. Deadlift was a variety of grips, stances and tactics while in the suit, just trying to figure out a game plan for Sat in the velocity. Sumo seems to cause right leg issues every time, might have to abandon or keep light (sub 60% of raw max.)
SSB:
145x5
152.5x5
165x5
172.5x5
182.5
192.5
Deadlift: Beltless
125x3(3)
155(8)
Rev Hyp - 15, 12
Decline SU - 12, 10
BSS - 10(3)
Cable Row - 125x10(4), wide grip
Experimenting with back to back squat and deadlift movements in order to train with the guys at Topshelf on Tue and Thu for equipped squat and bench. Session felt good, next day soreness is there, but mainly from adding in BSS, which I have neglected for a long time. Used hardcore 38 in an effort to practice more "equipped" descent and bounce. Deadlift was a variety of grips, stances and tactics while in the suit, just trying to figure out a game plan for Sat in the velocity. Sumo seems to cause right leg issues every time, might have to abandon or keep light (sub 60% of raw max.)
SSB:
145x5
152.5x5
165x5
172.5x5
182.5
192.5
Deadlift: Beltless
125x3(3)
155(8)
Rev Hyp - 15, 12
Decline SU - 12, 10
BSS - 10(3)
Cable Row - 125x10(4), wide grip
- Joined
- Oct 10, 2005
- Messages
- 5,326
- Reaction score
- 3,533
02/29 - Thu - Top Shelf
We decided on the F6 Tornado for this block, might invest in a brand new tighter one, and possibly go with that for nationals. Plenty of time/years to learn how to actually properly use the super katanas.
Some close grip pulldown, and band work to warm up, pull a parts and flys.
Bench Press:
75x8
125x5
155x3
175x5
RAM
205x6, PR, 7 RPE?
225x2, PR?, 7 RPE?
F6
195x3, 2 Board
195x2, 1 Board
200
210
215x2, PR
We decided on the F6 Tornado for this block, might invest in a brand new tighter one, and possibly go with that for nationals. Plenty of time/years to learn how to actually properly use the super katanas.
Some close grip pulldown, and band work to warm up, pull a parts and flys.
Bench Press:
75x8
125x5
155x3
175x5
RAM
205x6, PR, 7 RPE?
225x2, PR?, 7 RPE?
F6
195x3, 2 Board
195x2, 1 Board
200
210
215x2, PR
- Joined
- Oct 10, 2005
- Messages
- 5,326
- Reaction score
- 3,533
03/02 - Sat
Will most likely heavily prioritize Equipped going into nationals, that is my best chance to get the invite to NAPF.
Bench Press:
157.5x5
Close Grip
150x8
165x5
Squat: High Bar in Romaleos, helped the elbow.
3's up to 145
Deadlift: Did not like the Inzer Max DL, dropped that and went with the blue 46 Velocity with the straps down.
205, 220
235x2
220x2
190x3(2)
Pulldown - 125x6(3)
Cable Row - 155x8(3), supine
Dip - 5(2), no assistance
Hammer Curl - 30, 35x10
Decline SU - 10(2)
BSS - 10(3)
Will most likely heavily prioritize Equipped going into nationals, that is my best chance to get the invite to NAPF.
Bench Press:
157.5x5
Close Grip
150x8
165x5
Squat: High Bar in Romaleos, helped the elbow.
3's up to 145
Deadlift: Did not like the Inzer Max DL, dropped that and went with the blue 46 Velocity with the straps down.
205, 220
235x2
220x2
190x3(2)
Pulldown - 125x6(3)
Cable Row - 155x8(3), supine
Dip - 5(2), no assistance
Hammer Curl - 30, 35x10
Decline SU - 10(2)
BSS - 10(3)
- Joined
- Oct 10, 2005
- Messages
- 5,326
- Reaction score
- 3,533
03/04 - Mon - Office
Pulldowns, Chest Press Machine, Shoulder Machine, Hammer Curl
Bench Press: Neutral grip.
380x3
352.5x6
330x9
Rev Grip Pulldown - 145, 165, 175x8
- 1 Arm Shoulder Machine - 45x8(3)
Cable Row - 80, 100, 120x10
- Lat Raise - 10x15(2)
Cable Curl - 120, 130,140, 150x8
- OH Cable - 40x10(3), great stretch
Cable Chest Fly - Low 30x10, Mid 30x10
- Band Rev Fly - Green x10(3)
by the end of the session all the aches were worked out (L pec, L triceps, R shoulder)
Pulldowns, Chest Press Machine, Shoulder Machine, Hammer Curl
Bench Press: Neutral grip.
380x3
352.5x6
330x9
Rev Grip Pulldown - 145, 165, 175x8
- 1 Arm Shoulder Machine - 45x8(3)
Cable Row - 80, 100, 120x10
- Lat Raise - 10x15(2)
Cable Curl - 120, 130,140, 150x8
- OH Cable - 40x10(3), great stretch
Cable Chest Fly - Low 30x10, Mid 30x10
- Band Rev Fly - Green x10(3)
by the end of the session all the aches were worked out (L pec, L triceps, R shoulder)
- Joined
- Apr 24, 2011
- Messages
- 7,139
- Reaction score
- 8,334
- Joined
- Oct 10, 2005
- Messages
- 5,326
- Reaction score
- 3,533
Oh it's true, it's damn true!Thermo getting ready for his set....
03/06 - Wed
Superset these and went beltless.
SSB Squat - 95x3(6)
Deadlift - 155x3(5), switched grip
BSS - 15x10(3)
Decline Situp - 10(3)
- Joined
- Oct 10, 2005
- Messages
- 5,326
- Reaction score
- 3,533
03/07 - Thu - Topshelf
Bench Press:
135x3
165, 177.5
182.5x3, maybe an 8?
Add 54 F6
200x3
210x3, PR
217.5, PR
220, PR, got a little sloppy/rushed
Close Grip, Sub Shirt
145x5
152.5x5, will go for 7 Saturday or next Thu
Bench Press:
135x3
165, 177.5
182.5x3, maybe an 8?
Add 54 F6
200x3
210x3, PR
217.5, PR
220, PR, got a little sloppy/rushed
Close Grip, Sub Shirt
145x5
152.5x5, will go for 7 Saturday or next Thu
- Joined
- Oct 10, 2005
- Messages
- 5,326
- Reaction score
- 3,533
03/09 - Sat
Squat: High Bar, might be able to do the high bar in the red Sabos, Romaleos felt weird. Belt.
162.5x2(2)
Bench Press:
165x6, low RPE
Add RAM
215x5, PR
Deadlift: Velocity, straps down. Tough to get into position here.
Add Suit
205x3
220, 235
250x2
Sub Suit
205x3(2)
Cable Row - 155x8(2)
Dip - 6(2)
BSS - 25x7(3)
Decline SU - 12(2)
Squat: High Bar, might be able to do the high bar in the red Sabos, Romaleos felt weird. Belt.
162.5x2(2)
Bench Press:
165x6, low RPE
Add RAM
215x5, PR
Deadlift: Velocity, straps down. Tough to get into position here.
Add Suit
205x3
220, 235
250x2
Sub Suit
205x3(2)
Cable Row - 155x8(2)
Dip - 6(2)
BSS - 25x7(3)
Decline SU - 12(2)
- Joined
- Oct 10, 2005
- Messages
- 5,326
- Reaction score
- 3,533
03/11 - Mon - Office
Supine Pulldown - 115-175x8-6
Shoulder Machine - forgot the weights, sets of 10-8
Bench Press: Neutral grip. Brought in my SBD wrist wraps and old Inzer 10mm belt, should be able to hit the projected PRs next week.
392.5x3
407.5
365x6
342.5x6
Supine Pulldown - 190x6, paused
1 A Cable Row - 100, 110, 120x8
Lat Raise - 20x10(3)
Cable Curls - 120-150x8
Rope Triceps - 80x8(3)
Hammer Curl - 35x8(3)
Supine Pulldown - 115-175x8-6
Shoulder Machine - forgot the weights, sets of 10-8
Bench Press: Neutral grip. Brought in my SBD wrist wraps and old Inzer 10mm belt, should be able to hit the projected PRs next week.
392.5x3
407.5
365x6
342.5x6
Supine Pulldown - 190x6, paused
1 A Cable Row - 100, 110, 120x8
Lat Raise - 20x10(3)
Cable Curls - 120-150x8
Rope Triceps - 80x8(3)
Hammer Curl - 35x8(3)
- Joined
- Oct 10, 2005
- Messages
- 5,326
- Reaction score
- 3,533
03/12 - Tue - Topshelf
Deadlift - 190x3(3)
Squat: 46 Cent, straps down, Titanium Wraps
225x2
245x2
257.5x4, PR
03/13 - Wed - Office
Pulldown - 130x8(3)
Leg Press -175, 190, 205, 220 x8
1A Cable Row - 80, 100, 120 x8
Cable Curl - 120, 130, 140, 150 x8
Cable Triceps - 30x8(2)
DB Curl w/ Twist at top - 20x10(3)
Band PA - Green x15(2), Red x15(2)
Deadlift - 190x3(3)
Squat: 46 Cent, straps down, Titanium Wraps
225x2
245x2
257.5x4, PR
03/13 - Wed - Office
Pulldown - 130x8(3)
Leg Press -175, 190, 205, 220 x8
1A Cable Row - 80, 100, 120 x8
Cable Curl - 120, 130, 140, 150 x8
Cable Triceps - 30x8(2)
DB Curl w/ Twist at top - 20x10(3)
Band PA - Green x15(2), Red x15(2)
- Joined
- Oct 10, 2005
- Messages
- 5,326
- Reaction score
- 3,533
03/14 - Thu
Pulldown, banded dips
Bench Press:
135x3
155x2
170, 180, 190
Add - 54 F6
205
212.5x3, PR
217.5x2, PR
222.5, PR
Dip - 8(3)
Lat Raise - 10x15(3), thumbs up
Concentration Curl - 25x8(3), really stretched the left arm out
Pulldown, banded dips
Bench Press:
135x3
155x2
170, 180, 190
Add - 54 F6
205
212.5x3, PR
217.5x2, PR
222.5, PR
Dip - 8(3)
Lat Raise - 10x15(3), thumbs up
Concentration Curl - 25x8(3), really stretched the left arm out
- Joined
- Oct 10, 2005
- Messages
- 5,326
- Reaction score
- 3,533
3:16 - Sat
Pulldowns and cable rows
Bench Press:
172.5x5
Squat: High-ish bar, paused
3's from 45kg +25kgs to 145
165x3(3)
Deadlift: Worked on start position, all singles.
200(10)
220
240(4)
Decline situp - 12(2)
Pulldowns and cable rows
Bench Press:
172.5x5
Squat: High-ish bar, paused
3's from 45kg +25kgs to 145
165x3(3)
Deadlift: Worked on start position, all singles.
200(10)
220
240(4)
Decline situp - 12(2)
Latest posts
-
News 27-year-old Heavyweight Ardi Ndembo passed away after being in coma following KO-loss- Latest: Kovalev's "Man Bag"
-
-
