Nu'Keese vs. A Lawyer

08/19 - Mon - Office

Pulldown - Sup, 100, 130, 145, 160, 175, 152.5(2) - x8

Bench Press:

295, 315, 335, 355, 322.5(2) x3

Chest Press - 145, 160, 175 x12
Band Pull Apart - G, R, B x15
Cable Curl - 130x12 140x10 150x8 120x12
Triceps - Rope OH 50x8(3)
Hammer Curl - 30x8(3)
Lat Raise - 15x12, 20x10(2)
 
08/22 - Thu - Office

Bench Press: Pinking on rings now, paused. Elbow sleeves.

315x4(4)

Squat: Slow and controlled, slightly narrow stance, sat back well.

315, 335, 355, 375x4

BOR - 255x5(3)

Leg Curl - 8(3)
Leg Ext - 8(3), both done single leg

Rope curl, pulldowns, band pull aparts to get loose
 
8/24 - Sat

Bench Press:

145, 150, 155, 160, 165x5

Pulldowns 125x8(4)

08/25 - Sun

SSB:

82.5, 102.5, 117.5, 132.5 x5
 
08/26 - Mon - Office

Pulldown - Sup, 107.5, 137.5, 152.5, 167.5, 182.5, 160 - x8

Bench Press: long pause on all 4th reps. Will most likely just increase weight, not reps next week (will be at home on kgs.). 335 was held at lockout for a while, might add this in.

315, 335, 355, 375, 335 x4

Chest Press - 152.5, 167.5, 182.5 x12 (did before bench)
Band Pull Apart - G, B, B x15 (did before bench)
Cable Curl - 130x10 140x10 150x10, 150x8 (did before bench)
Rope Curl w/ handles - 100x10, 10, 12
Triceps - Rope OH 30x10(3), held at ext.
Hammer Curl - 30x8, 35x8(2)
Lat Raise - 15x10, 20x10, 25x10, 20x8
 
08/27 - Tue - Topshelf

Squat:

175x3
195x3
205x3
215x3(2)

Deadlift: Just did a bunch of singles to get some work on raw starting position, everything feels out of sync with this hip/leg issue.

195(12)

SSB Lunge - Barx6(3)

08/28 - Wed - Peffers

Bench Press: Eleiko benches from bench worlds.

70x5
100x3
125x3
150, 170, 185, 195
175, 170, 165 x3
160x3
160x7 +F

Pulldwons, Rope Curls, Bar Curl (empty)
 
Last edited:
08/29 - Thu - Office

Rev Grip Pulldown - 145x8(4)

Squat: Knee was really cranky so went with 2-2-0 tempo squats and a reduced load.

425
365x4, big pain
315x4
330x4(2)

Bench Press: Elbow a little tender so only went up 5lbs

320x4(4)

RDL - 315x5, 330x5(2), beltless
BSS - 30, 35, 40, 45x6, rear foot on Rep bench, non db hand on db rack
DB Curl - 30x8(3)
Lat Raise - 20x8(3)
 
08/31 - Sat - Topshelf

SSB Squat: 2-2-0 Tempo.

330x4(3)

Bench Press:

180
162.5x2(4)

Deadlift:

235
215x3
190x3(4)

Rev Lunge - BWx8(4)

09/02 - Mon

Bench Press: Neutral Grip

155, 162.5, 170, 155x4

Pulldown - 110, 125, 140, 155, 140x8
 
09/04 - Wed

Pulldown - 110, 125, 140, 155(2)x8

Bench Press:

165x3
175x3
185
165x3(3)

Cable Row - 155, 170, 185 x8

Lat Raise - 15, 17.5(2) x10
- ADBC - 30(2), 35 x10
- Cable Triceps - 50x10(3), slow and controlled held at top
 
09/05 - Thu

Bench Press:

145x5(4)

Pulldown - 70,90,110,125(2) x10 held at bottom
BSS - BW, 17.5, 25, 30, 35 x8
Hammer Curl - 35x8(3)
SDL - 100x5(3), beltless and controlled

Left knee and right hip are aggravated, might have to settle for lower intensity on T/S or eliminate the squat and heavier RDL Thu. Research Masters frequency.
 
09/07 - Sat

SSB Squat - 77.5x8(4), left knee was still cranky so kept it light

Bench Press:

170x2
185
170x2(5)

DB Curl - 35x8(3)
Lat Raise - 15x10(3)
 
09/09 - Mon - Office

Pulldowns - 152.5, 160, 167.5, 175 x6

Bench Press: Neutral grip.

315x5
345x3
315x5(3)

SDL - 265x8(3)
BOR - 155, 205(3) x6
Chest Press - 160, 175, 190 x10
OH Triceps - 30x10(3)
Cable Curl - 130x12, 150x10(3)
Con Curl - 25x10(3)
Lat Raise - 20x10(3)
 
09/10 - Tue - Topshelf

Bench Press:

147.5x6
170x3
147.5x6(2)
150x6

Squat: Didn't feel great but they moved well. Might have to really sandbag RDL on Mondays.

210
205x3(5)

SSB Lunge - Bar x8(3)
 
09/12 - Wed

Bench Press: Neutral Grip

125x5
145x5(2)
125x5

Pulldowns - 110, 125, 140, 150 x8
Lat Raise - 17.5x10(3)
ADBC - 35x10(4)
Cable Triceps - 40x10(3)
Cable Row - 155, 170, 185 x8
 
09/12 - Thu

Neutral Grip Pulldown - 110, 125, 140, 155 x8

Bench Press: Shocked at how easily these moved. The high frequency is not an issue so far.

160x4
175x3
160x4(3)

SSB Squat: 3-1-0 tempo. These felt great.

97.5x7(4)

Hammer Curl - 35x8(3)
BSS - 35x8(3)

Fri AM - Overall elbows and shoulders feel like the best they've felt all week. Hip and knees are feeling good, no noticeable glute soreness.
 
09/15 - Sat

Squat: First time loading 225 in what feels like ages, moved OK, knees weren't terrible.

155, 185, 215, 225
170x4(3)

Bench Press:

172.5x2
182.5
172.5x2(3)

Deadlift:

185x3(6)

Cable Row - 155x6(4), pause at gut
ADBC - 25, 30, 35x10
- Lat Raise - 15x10(3)
- BSS - BW x8(3)

Mon - knees and elbows feel great, left shoulder a little dinged up, probably from yard games on Sun
 
09/16 - Mon - Office

Rev Grip Pulldown - 160, 175, 190, 175 x6

Bench Press: Pinky just inside rings. Long pauses on all reps.

385
315x4(4)

BOR: Beltless and with some momentum.

205, 215, 225, 232.5 x6

Chest Press - 175, 182.5, 190 x10

Cable Curl - 140, 150. 160(2) x10
- OH Triceps - 30x10(3)
Con Curl - 30x10(3)
- Lat Raise - 20, 25(2) x10
- Band PA - Gx20, Rx18, Bx18
 
09/17 - Tue

Deadlift:

200x3
220x3
237.5x3
200x3

SSB: 2-1-0

112.5x7
132.5x3
112.5x7

Bench Press:

150x6
172.5x3
152.5x6
155x6
152.5x6

Cable Row - 170x8(4)
 
09/18 - Wed

Pulldown - 70x12, 90x10, 110x10, 125, 140(4) x6
Leg Raises - 15, keep forgetting to do these during WU

Bench: Neutral grip, pinkies inside rings.

125, 130, 140, 145x4

SSB Squat: Tried to apply a tempo to these, basically pain free.

107.5, 122.5, 137.5, 152.5 x5

Hammer Curl - 35x8(3)
BSS - 40x8(3)
 
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