Goals & Gains Nu'Keese vs. A Lawyer
- Thread starter ASUThermo
- Start date
- Joined
- Oct 10, 2005
- Messages
- 5,740
- Reaction score
- 4,583
Halloween - Fri - Office
Arms and shoulder exercises
11/01 - Sat - Topshelf
Bench Press:
165x2
Neutral Grip
172.5x6, PR
165x2(4)
Deadlift:
240(3)
240x2
Squat: Once again adductor acted up on 175 and 195.
175x4
195x4
175x4
175x2, called it here
Lots of band pull aparts.
Arms and shoulder exercises
11/01 - Sat - Topshelf
Bench Press:
165x2
Neutral Grip
172.5x6, PR
165x2(4)
Deadlift:
240(3)
240x2
Squat: Once again adductor acted up on 175 and 195.
175x4
195x4
175x4
175x2, called it here
Lots of band pull aparts.
- Joined
- Oct 10, 2005
- Messages
- 5,740
- Reaction score
- 4,583
11/03 - Mon - Office
Bench Press: Got to just about comp grip here. Everything flew.
365x2(6)
Pulldown - 100, 130, 152.5, 167.5, 182.5, 190 x8
1 A Cable Row - 100, 120 x10
- Chest Press - 130, 145 x12
---
Cable Curl - 100, 120, 140, 150, 160 x12
- Triceps EZ Pressdown - 80, 100, 120, 130 x12
Incline DB - 30, 35, 30 x10
- Lat Raise - 12, 15 x15, 17.5x12
Bench Press: Got to just about comp grip here. Everything flew.
365x2(6)
Pulldown - 100, 130, 152.5, 167.5, 182.5, 190 x8
1 A Cable Row - 100, 120 x10
- Chest Press - 130, 145 x12
---
Cable Curl - 100, 120, 140, 150, 160 x12
- Triceps EZ Pressdown - 80, 100, 120, 130 x12
Incline DB - 30, 35, 30 x10
- Lat Raise - 12, 15 x15, 17.5x12
Last edited:
- Joined
- Oct 10, 2005
- Messages
- 5,740
- Reaction score
- 4,583
11/04 - Tue
Squat: Used the Large Powerlifting SBD sleeves. Pain on drop sets, and increased with 2nd rep. Might have to look into singles?
50x5(3)
100x3
150x3
175x2
200, 210
215x2
190x2
170x2
Deadlift: Surprised how easy this was.
100x5
150x3
190x5(3)
Roll Out - 15(3)
BSS - 17.5, 25 x8
Squat: Used the Large Powerlifting SBD sleeves. Pain on drop sets, and increased with 2nd rep. Might have to look into singles?
50x5(3)
100x3
150x3
175x2
200, 210
215x2
190x2
170x2
Deadlift: Surprised how easy this was.
100x5
150x3
190x5(3)
Roll Out - 15(3)
BSS - 17.5, 25 x8
- Joined
- Oct 10, 2005
- Messages
- 5,740
- Reaction score
- 4,583
11/05 - Wed - Office
Bench Press: Was able to pretty get comp grip again. No NG or CG top set attempt, I will save that for Sat.
365x4(6)
Pulldown - 100, 130, 160, 175, 190, 197.5 x7
1 A Cable Precher - 50x12, 60x10
- 1 A OH Triceps - 20x12(2)
ADBC - 30, 35, 40 x10
- Lat Raise - 15, 17.5 20 x10
Bench Press: Was able to pretty get comp grip again. No NG or CG top set attempt, I will save that for Sat.
365x4(6)
Pulldown - 100, 130, 160, 175, 190, 197.5 x7
1 A Cable Precher - 50x12, 60x10
- 1 A OH Triceps - 20x12(2)
ADBC - 30, 35, 40 x10
- Lat Raise - 15, 17.5 20 x10
- Joined
- Oct 10, 2005
- Messages
- 5,740
- Reaction score
- 4,583
11/06 - Thu
Light lower body work with just the SSB bar and 100kg for deadlift.
11/07 - Fri - Office
Pulldown - 100, 130, 160, 175, 190 x9
Cable curl, chest press, incline DB, lat raise, roll out
11/08 - Sat
Late AM
SSB Squat:
Bar, 47.5, 67.5, 87.5, 107.5, 127.5, 147.5 x5
Deadlift:
217.5x4, 3, 2, 2
Evening
Bench Press:
165x5(2)
CG - 177.5x4, PR
165x5(3)
Light lower body work with just the SSB bar and 100kg for deadlift.
11/07 - Fri - Office
Pulldown - 100, 130, 160, 175, 190 x9
Cable curl, chest press, incline DB, lat raise, roll out
11/08 - Sat
Late AM
SSB Squat:
Bar, 47.5, 67.5, 87.5, 107.5, 127.5, 147.5 x5
Deadlift:
217.5x4, 3, 2, 2
Evening
Bench Press:
165x5(2)
CG - 177.5x4, PR
165x5(3)
- Joined
- Oct 10, 2005
- Messages
- 5,740
- Reaction score
- 4,583
11/10 - Mon - Office
Pulldown - 100, 130, 152.5, 167.5, 175, 182.5 x12
- Chest Press - 100, 130, 152.5 x12
Cable Curl - 90, 110, 130, 150 x12
- Cable Triceps - 70, 80, 90 x12
Lat Raise - 15, 17.5 x12
- Incline DB Curl - 30, 35 x8
Pulldown - 100, 130, 152.5, 167.5, 175, 182.5 x12
- Chest Press - 100, 130, 152.5 x12
Cable Curl - 90, 110, 130, 150 x12
- Cable Triceps - 70, 80, 90 x12
Lat Raise - 15, 17.5 x12
- Incline DB Curl - 30, 35 x8
- Joined
- Oct 10, 2005
- Messages
- 5,740
- Reaction score
- 4,583
Veteran's Day - Tue - Topshelf
Bench Press: Set the rack up wrong for the NG PR, was easy but clipped the rack on 2 reps.
70x8
120x3
165x2, forgot to add the chips, so went up to 185, instead of 184 for NG
NG - 185x4, PR
167.5x2(4)
Deadlift:
120x3
170x2
205x5(3)
Bench Press: Set the rack up wrong for the NG PR, was easy but clipped the rack on 2 reps.
70x8
120x3
165x2, forgot to add the chips, so went up to 185, instead of 184 for NG
NG - 185x4, PR
167.5x2(4)
Deadlift:
120x3
170x2
205x5(3)
- Joined
- Oct 10, 2005
- Messages
- 5,740
- Reaction score
- 4,583
11/15 - Sat - Total Performance Sports
Bench Press: Didn't realize I was on Rogue Calibrated LB plates until after I checked my videos.
375x2(3)
Close Grip - 405x4, PR
375x2(2)
Deadlift: Was thinking it was 245 on the bar, but it was 242.7. 245 will be good for last warmup, it was about RPE 8 or so.
515(3)
535x4, RPE 8
515
Bench Press: Didn't realize I was on Rogue Calibrated LB plates until after I checked my videos.
375x2(3)
Close Grip - 405x4, PR
375x2(2)
Deadlift: Was thinking it was 245 on the bar, but it was 242.7. 245 will be good for last warmup, it was about RPE 8 or so.
515(3)
535x4, RPE 8
515
- Joined
- Oct 10, 2005
- Messages
- 5,740
- Reaction score
- 4,583
11/17 - Mon - Office
Pulldown - 100, 130, 152.5, 175, 190, 197.5 x8
- Chest Press - 100x12(3)
- Lat Raise - 15, 17.5, 20, 25, 20 x10
Cable Curl - 100, 120, 130, 140 x10
- Rope Triceps - 80x15(2)
Home
SSB: Paused in heels. 10mm belt, too lazy to go to the car to get the bag.
27.5, 47.5, 87.5 x5
92.5, 107.5, 120 x3
Roll Out - 15(2)
Pulldown - 100, 130, 152.5, 175, 190, 197.5 x8
- Chest Press - 100x12(3)
- Lat Raise - 15, 17.5, 20, 25, 20 x10
Cable Curl - 100, 120, 130, 140 x10
- Rope Triceps - 80x15(2)
Home
SSB: Paused in heels. 10mm belt, too lazy to go to the car to get the bag.
27.5, 47.5, 87.5 x5
92.5, 107.5, 120 x3
Roll Out - 15(2)
- Joined
- Oct 10, 2005
- Messages
- 5,740
- Reaction score
- 4,583
11/21 - Fri - Office
Pulldown
Incline DB Curl
Lat Raise
11/22 - Sat - Hammer Forged Fitness
Bench Press: Will decide on what do do meet day. If Jake and Ken convince me to do Bench Nationals, I will most likely have to go at 120, based on my current BW. If so, I will probably just take my open full power record back at 210, and not worry about going for 215 on a 3rd here for the BO record. 195/197.5, 202.5/207.5, 210 would probably be the target.
70x10
100x5
120.5x3
150.5x2
170.5, 190.5, this speed was insane, RPE 5 or 6?
205, touch n go
210.5, comp standard PR
NG - 187.5x4 PR
185x4(2)
Deadlift: Seems like opening at 265 might make sense.
120x3(2)
170.5, 200.5, 220.5, 240.5
265.5x3 PR, rpe 8, had at least 1 in the tank, might have been able to TIFMF a 5th
245.5x2(2)
Squat: Only singles here, just gauging pain. Monday AM the hip is agitated. Used stiff sleeves for the first time in a while. Luke's large white toes feel great. 0 pain up to 225, just a hair on the back off at 205. Thinking, 205, 225, 235 might be the move.
20x10
75x5(2)
125x2
155, 185, 205, 225, 205
Pulldown
Incline DB Curl
Lat Raise
11/22 - Sat - Hammer Forged Fitness
Bench Press: Will decide on what do do meet day. If Jake and Ken convince me to do Bench Nationals, I will most likely have to go at 120, based on my current BW. If so, I will probably just take my open full power record back at 210, and not worry about going for 215 on a 3rd here for the BO record. 195/197.5, 202.5/207.5, 210 would probably be the target.
70x10
100x5
120.5x3
150.5x2
170.5, 190.5, this speed was insane, RPE 5 or 6?
205, touch n go
210.5, comp standard PR
NG - 187.5x4 PR
185x4(2)
Deadlift: Seems like opening at 265 might make sense.
120x3(2)
170.5, 200.5, 220.5, 240.5
265.5x3 PR, rpe 8, had at least 1 in the tank, might have been able to TIFMF a 5th
245.5x2(2)
Squat: Only singles here, just gauging pain. Monday AM the hip is agitated. Used stiff sleeves for the first time in a while. Luke's large white toes feel great. 0 pain up to 225, just a hair on the back off at 205. Thinking, 205, 225, 235 might be the move.
20x10
75x5(2)
125x2
155, 185, 205, 225, 205
- Joined
- Oct 10, 2005
- Messages
- 5,740
- Reaction score
- 4,583
11/24 - Mon - Office
Pulldown - 100, 130, 160, 190, 205 x8
- Chest Press - 115x8(3)
Incline Curl - 20, 30, 35, 30 x10
- Lat Raise - 15, 20(2) x 10
Bunch of BW squats and stretches. Hip and back feel great Tue AM.
Home
Roll Out - 15(3)
Pulldown - 100, 130, 160, 190, 205 x8
- Chest Press - 115x8(3)
Incline Curl - 20, 30, 35, 30 x10
- Lat Raise - 15, 20(2) x 10
Bunch of BW squats and stretches. Hip and back feel great Tue AM.
Home
Roll Out - 15(3)
Last edited:
- Joined
- Oct 10, 2005
- Messages
- 5,740
- Reaction score
- 4,583
11/26 - Wed - Office
Incline DB Curl, Lat Raise, Chest Press, Pulldown
11/28 - Fri
Squat: 220x2 moved well but there was some pain and instability. Should be good to go 230-240 on Sat.
200(3)
220x2
Bench Press: 202.5x2 and 2nd back off set were pretty close to RPE 10s
170, 190
202.5x2, PR
190.5x3(2)
Deadlift: Opening at 257 might make sense, then jump to 280, then 292.5+, not really interested in emptying the tank, just want to bump the 290 up a little.
250
257.5(2)
Cable Row - 170, 185, 200 x5
Roll Out - 10(2)
11/30 - Sat
SSB Tempo - Bar x5(4)
Deadlift - 100x3(4)
Bench Press:
160x2(4)
160x4
Cable Row - 125x8(3)
Incline DB Curl, Lat Raise, Chest Press, Pulldown
11/28 - Fri
Squat: 220x2 moved well but there was some pain and instability. Should be good to go 230-240 on Sat.
200(3)
220x2
Bench Press: 202.5x2 and 2nd back off set were pretty close to RPE 10s
170, 190
202.5x2, PR
190.5x3(2)
Deadlift: Opening at 257 might make sense, then jump to 280, then 292.5+, not really interested in emptying the tank, just want to bump the 290 up a little.
250
257.5(2)
Cable Row - 170, 185, 200 x5
Roll Out - 10(2)
11/30 - Sat
SSB Tempo - Bar x5(4)
Deadlift - 100x3(4)
Bench Press:
160x2(4)
160x4
Cable Row - 125x8(3)
