Goals & Gains Nu'Keese vs. A Lawyer

[ASUThermo]

01/06 - Mon

Pulldown, top set of 6 then 2 back offs.

Deadlift: Beltless DOH

140x3
157.5x3
162.5x3

NG Bench:

145x6
177.5x5, PR
145x6(2)

Lat raise, ADBC, Leg raise

 

[ASUThermo]

01/07 - Tue

Cable Row - Up to 155x8
Leg Raise - 12(2)

Bench Press:

70x5(2)
125x3
157.5x7
177.5x3
157.5x7(2)

Squat: Went beltless and sleeveless and super light. Was able to have almost 0 shoulder or elbow discomfort, right hip was in a good spot. Warmed up with BW squats and BSS.

70x3(10)

Hammer Curl - lots of sets of 12
BSS - 20x5(3)
Decline Situp - 10x10(2)

 

[ASUThermo]

01/08 - Wed

Pulldown - Up to 140x6, 125x6(2)

NG Bench Press:

157.5x4(2)

Deadlift: Beltless

197.5x3(2)
197.5x6

Lots of hammer curl and lat raise
Leg Raise - 12(2)

 

[ASUThermo]

01/09 - Thu

SSB Squat:

117.5x5
152.5x5
175.5x5
152.5x5
122.5x5

Cable Row - up to 170x8, 155x8

Bench Press: Pretty sure this is a 5x5 PR, if not the RPE is way low.

70x8
120x3
160
170x5
190x2
170x8, was gonna go for 9 but hit the uprights again...
170x5(3)

Hammer Curl and Lat Raise
Decline Situp - 10(2)
Cable Triceps - 30x15(2)
more Hammer Curl and Lat Raise

 

[ASUThermo]

01/11 - Sat - Topshelf

Squat: Paused.

175x3
205x3
215x3

Bench Press: Pec and arms were a little beat up, so sandbagged the single.

180x3
190
180x3(2)

Deadlift:

200x3
215x3(3)

 

[ASUThermo]

01/13 - Mon - Office/Home

Office

NG Bench Press:

365
405
380x6, PR

Chest Press, Supine Pulldown, Cable Curl, OH Cable Triceps

Home

Deadlift: DOH Beltless

145x3
157.5x3
165x3
145x3

ADBC, Lat Raise

 

[ASUThermo]

01/14 - Tue

Some Hammer Curl to warmup.

Squat: Solid session, some discomfort came back to right hip/ham.

70x3(3)
125x3
175x5
200x5
220x2

Bench Press: Hoping for 166x10 in 4-5 weeks.

70x8, 5
125x3
160, 180
162.5x10 PR

Cable Row - up to 155x9
Decline Situp - 20x9(3)
Hammer Curl and Lat Raise

 

[ASUThermo]

01/15 - Wed

Leg Raise

NG Bench Press:

160x7, PR

Deadlift:

160x5
180x3
160x5


1 Arm Pulldown - 70x8(2)
ADBC - 20x15(2)
Lat Raise - 20x12(2)

 

[ASUThermo]

01/16 - Thu - Topshelf

SSB Squat:

355x7
405x3(2)
355x7

Bench Press:

50x12
100x5
125x3
150, 170
180x6, PR
170x3

Band Pull Aparts

 

[ASUThermo]

01/18 - Sat

Paused Squat:

207.5x3
217.5x3

01/21 - MLK/Inauguration

Pulldown - 125x8(3)
Leg Raise - 12(2)

NG Bench:

145x6
160x4

Cable Curl - 60x12(3)
- Triceps Cable - 30x10(2)

Beltless Deadlift:

170x3
180x3
190x3

DB Curl - 20x12(2)
- Lat Raise - 12.5x15(2)

 

[ASUThermo]

01/21 - Tue

Squat: Took the intensity down a little, right leg/hip had that same discomfort from the fall, woke up fine though.

180x5
195x2
180x5

Bench Press:

155x6
172.5x3
155x6

Cable Row - 140x8(3)
- Decline SU - 12(3)
Hammer Curl - 20x10(3)
- Lat Raise 15x10(2)

 

[ASUThermo]

01/22 - Wed

Close Grip Bench:

55x12(2)
105x5
125x5
145x5

Pulldown - 125x8(3)

Deadlift:

150x3
190x3
205x3(2)

ADBC - 25, 30, 35(2) x8
- Rear Delt - 17.5x8(3)

 

[ASUThermo]

01/23 - Thu

SSB: The Titan bar at home is significantly more difficult than the EFTS bar at Topshelf.

165x5
185x3
165x5

Beltless BOR - 50x8(3)
BSS - 8(3)

Bench Press:

55x12
100x5
125x3
150
165x4
182.5x2
165x4

Hammer Curl - 25, 30(3) x8
- Decline Situp - 10(3)
- Band PA - Red x15(2)

 

[ASUThermo]

01/25 - Sat

Squat: Aleve night before.

185
210x3
230
210x3

Bench Press:

175x2
195, long pause
175x2

Deadlift:

210x3
227.5x3
210x3(2)

ADBC - 30,35,40x6
- Lat Raise - 17.5, 20(2) x8

 

[ASUThermo]

01/27 - Mon

Beltless Deadlift:

125x3(4)
180x3
200x3
212.5x3

Chin-up - 4(3)

NG Bench:

147.5x6
167.5x4
147.5x6

Pulldown - 125x9(3)
- Dip - Black x12(2)
Rope Curl - 60x8(3)
- Triceps Cable - 40x4(3)
ADBC - 30x10(3)
- Lat Raise - 17.5x10(3)
Leg Raise - 15(2)

 

[ASUThermo]

01/28 - Tue

Bench Press:

70x12
125x5
160x6
177.5x3
160x6(2)

Squat:

50x a lot of 3s and 4s
100, 150 x4
187.5x4
207.5x4
227.5x2
187.5x4

Cable Row - 155x8(3)
- Decline Situp - 12(3)
Hammer Curl - 35x10(3)
- Front Raise - 15x12(2)

 

[ASUThermo]

01/29 - Wed

Deadlift:

70 for a bunch of reps and rows
125x3
170x3
180x3
200x3
220x3
232.5x3
220x3

CG Bench: Right pec isn't getting worse, but it's not getting better, might take intensity way down on this day.

150x5
160x3

Pulldown - 125x8(3)
Lat Raise - 20x10(3)
- ADBC - 30x8(3)

 

[ASUThermo]

01/30 - Thu - Topshelf

SSB:

335x6
365x6
415x3
335x6

Bench Press:

75x12
135x3
170x4
187.5x2
170x4(3)

BOR - 65x8(3)
Plate Lat Raise - 5kgx12(3)

 

[ASUThermo]

02/01 - Sat

Bench Press:

180x2
197.5, 3ct pause
182.5x6, PR

Squat: Nice long warmup.

200x2
220x2
235x2
215x2(2)

Deadlift:

190x2
210x2
230x2
242.5x2
230x2

Decline Situp - 10(3)
ADBC - 35x6(3)
- Lat Raise - 20x8(3)

 

[ASUThermo]

02/03 - Mon

Beltless Deadlift:

190x3
205x3
220x3

NG Bench Press: Misread my sheet and did did 145 instead of 150, 175x4 was correct for today.

145x6
175x4
145x6

Pulldown - 125x8(4)
- Cable Triceps - 40x10(3)
Chin-up - 5(3), these are significantly easier, might add a 4th set?
ADBC - 32.5x10(3)
- Lat Raise - 17.5x12(3)