Goals & Gains Nu'Keese vs. A Lawyer

04/19 - Sat - Topshelf

Squat: No pain.

75x5(5)
95x3

Bench Press:

160x6
177.5x3, butt came up on all 3 reps, easy set though
160x6

Deadlift:

215x3
Add Blue Velocity, straps down
235
250(2)
235x2
Sub Blue Velocity
215x3(2)

Upper body band work.

Home

Lat Raise, Std. DB Curl, Pulldown, Decline situp 8(3)
 
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04/22 - Tue - Topshelf - 111.1 AM

Bench Press:

70x8(2)
125x3
155
167.5x4
185x2
167.5x4

Squat: Hip pain came back at 165, but was manageable. 0 quad pain.

85x5
125x2
Add belt
165x2
Add Red Super straps down, light titanium self wrap
195x2
215x2
225x2

Belt Squat - 90x8(4), took these to atg, and paused at bottom, no sleeves
 
04/23 - Wed

NG Bench Press: Ring finger on ring. Pain free pec. Left elbow 2.

157.5x4
167.5x4
177.5x2

Pulldown - 90, 110, 125, 140(2) x8
Dip - 8(2), pain free pec, left elbow 2?

RDL: Used 10mm belt, might try to use that for DL Sat.

125x5
135x5
145x5
155x5

Std Hammer - 22.5, 25, 27.5, 30(2) x8
- Lat Raise - 15, 17.5, 20, 15 x10
 
04/24 - Thu - Topshelf - 111.4

SSB: Knee sleeves and a belt, concentrated on avoiding a shift. Hip pain was very low, but there.

316x6
346x3
316x6

Belt Squat:

50x12
75x10
90x8(2)
75x8

Leg Ext - 10(3) went up 1 pin each set, forgot the weight, RPE 8 on last set
ISO Leg Curl - 65x 8,9,10

Bench Press: The Bolt is too tight to work with. Will use the 50SK for the meet.

175x2
192.5x2
175x2
Add 50 Super LC
205x2 - 2 Board
220x2 - 2 Board
220x2 - 1 Board
227.5x2 - 1 Board
235x2 - 1 Board
 
04/25 - Fri - Office

Rope Curl - 80x15, 90x12, 100-130x10
- 1 Arm Triceps Cable - 50x12(3)
Lat Raise - 12.5, 15, 17.5 x12
- Band Pull Apart - Red x15, Blue x12(2)
200 calories on treadmill
 
04/26 - Sat

Squat: Pretty productive session as far as keeping the pain down. The right side is experiencing more instability/weakness than in pain.

115x4(2)
135x4
155x4
180x2
155x4(2)
Practiced a self wrap with the titaniums
155x2

Bench Press:

162.5x6
180x3
162.5x6

Deadlift: Was toast here, so did the bare minimum.

220x3
Add velocity
240(2)

SDL - 75x8(4)
Cossak Squat - 5(4)
BSS - 8, 9, 10
STD ADBC - 30x10(3)
 
04/28 - Mon - Office

Pulldown - 100, 137.5, 160 x8 175, 190 x6

NG Bench Press:

365x4
410x2
365x4

BOR+RDL - 155x6+6(3)
- Chest Press - 115x8,10,12
1A Cable Row - 100x12, 120x10, 140x8
- Cable Triceps - 90x12(2)
Cable Curl - 100x15, 120x12, 140x11(3)
- Lat Raise - 17.5, 20(2) x12, 15x15
Rope Curl - 100, 110, 120 x12
- Rear Delt Band - Blue x12(2)
 
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04/29 - Tue - Topshelf

Bench Press:

170x4
187.5x2
170x4

Squat: Great progress from last week. Linette is getting very good at wrapping.

175x2
195
Add Red Super and Wraps
210x2
230x2
245x2

Belt Squat:

55x12
90x10
115x8
140x8(3)
 
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04/30 - Wed

RDL:

120x4
140x4
155x4
170x4
150x4

NG Bench Press: Went super light here, will try to push a rep PR at Peffers Sat.

70x5(3)
105x4(3)
 
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05/01 - Thu - Topshelf

SSB: Took a narrow stance

325x6
355x3
325x6

Belt Squat - 55x12, 90x12, 115x12

Bench Press:

177.5x2
195, this was like RPE 9.5
Add 50 SK
212.5 to 1 board
225 to 1 board
 
05/03 - Sat - Peffer's

Squat: Not pain free but getting there.

175x4
195x2
205x2
180x4

Bench Press: Went for an unplanned 5 rep pr...was cooked by 4th

165x5
182.5x3
183.5x4 +x
165x6

Deadlift:

120x3
170x3
220x3
240x3
260
Add Velocity, straps down
267.5
225x3(2)

T-Bar Row - 8(4)
 
05/05 - Mon - Office

CG Pulldown - 115x8, 145, 160, 175, 190 x6

NG Bench:

365x3
385x3
365x3

Machine Press - 115, 130, 145 x12
- SDL - 205x6(4)
Cable Curl - 110, 120, 130, 140 x12, 150x10
- Lat Raise - 17.5x12, 20(3) x12
Rope Curl - 100, 110, 120 x12
- Rear Delt - 12x12(3), on incline bench

Hoping to do cable row and or BOR tonight at home
 
05/06 - Tue - Topshelf

Squat: Wore the 44RS, was still able to hit depth, straps were down. 275x2 will be the goal next week, followed by 290 the following week.

160x2
175x2
190x2
205x2
Add Suit and Wraps
220x2, these were high, not enough weight
242.5x2, all good
260x2, all good

Bench Press: Wilson got the shirt fitting perfect. Wore belt loosely.

180(3), comp pause will be last raw warm up and a little more than my last Eq warmup
Add 50SKLC
200x1, 3 board
225x1, 2 board
225x1, 1 board
230x1, paused.

Belt Squat: This is really feeling good, ATG reps, 0 pain or shift.

55x12
110x8
145x8
155x8
165x8
 
05/07 - Wed - Office

Pulldown - 100x8(5)

NG Bench:

315x2
345x2
375x2
395x2
365x2

Chest Press - 130, 145(2) x12
- Cable Curl - 120x10(3)
- Leg Curl - 4 sets of 8 to RPE 8, forgot the weights
Full ROM Lat Raise - 10, 12(2) x10
- Hammer Curl - 25, 30, 35(2) x8
 
05/09 - Thu - Office

Squat: No SSB in the office so did a tempo pause with the same weight I was going to use.

Lots of warmup sets/reps
315x5
365x3
345x5

Leg Press - 5 sets of 10 up to RPE 8
- Rope Curl - 100x10(5)
Leg Ext - 4 sets of 8 up to RPE 9
- Leg Curl - 4 sets of 8 up to RPE 9

Home

Cable Row - 80, 110, 125, 140, 155(2) x8

Bench Press:

172.5x3(2)

Decline Situp - 8(2)
 
05/09 - Fri - Office

Cable Curl - 90, 110, 130, 140, 150, 160 x8
- OH Cable Triceps - 30x10(3)
Incline DB Curl - 20x12, 25x10, 30x8
- Lat Raise - 15, 20, 25x8

200cal Treadmill
Cable Crunch - 12(2), forgot the weight
 
05/10 - Sat - Topshelf

Squat: Just moving the needle bit by bit on squat. Pretty much free of discomfort on all but the 202.5, so just took a single there.

185x3
202.5
185x3

Bench Press: Wanted to use the Ram but the thing is too tight now, should have gotten an XL or 2XL.

167.5x5
185x3

Deadlift: Once Wilson adjusted the straps the weight flew.

215x2
235x2
250x2
235x2
Add Velocity
235
Straps Up
235(2)

Belt Squat:

55x8
90x8
115x8
140x8
160x8
180x8
 
05/12 - Mon - Office

Pulldown - 100, 130, 160, 175 x8

NG Bench:

315x3
345x3
365x3
385x5

Chest Press - 145, 160 x10
- BOR - 205, 235(2) x5
- SDL - 205, 235(2) x5
Cable Curl - 100, 120, 140, 150 x12
- OH Triceps - 30x10(3)
Lat Raise - 20x12(2)
- Hammer Curl - 25, 30 x10
- Cable Crunch - 100, 120x12
 
05/13 - Tue - Topshelf

Bench Press:

70x8
122.5x3
150, 170
185(4)

Squat: Some pain on 280. Everything else was solid, hardest part was left shoulder and elbow placement. 265 flew, that might be a safe opener, although 280 was tough, but there was a misload that threw off the attempt.

70x5(2)
120x2
165x2
192.5x2
207.5x2
Add Suit
225
Straps Up/Wraps
240x2
265, 280

Bench Press: Super long commands for the 235, rep flew and was easy, despite being exhausted by then. Next Tuesday we will find the lightest weight that I can get a touch with. Might take 235 one more time that day too. hopefully 220-225, 232.5-235, 242.5 will be the simple calls.

70x8
120x3
150, 170, 185
Add Shirt
205, 2 board
225, 1 board
235

Belt Squat: No sleeves, paused in the hole. We're basically pain free now, mild discomfort would be the description.

55x12
90x8
115x6
140x6
165x6
190x6
205x6
 
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