Goals & Gains Nu'Keese vs. A Lawyer

[ASUThermo]

Squat: No belt.

135x5(3)
225x3(3)
315x2
365
415x2(6)

Bench Press: Belt. Had to split last two sets of 5 into 4, 3, 3. Paused last rep on 5 reps sets.

Bar x20
135x5
225x3
275
295x5(4),4,3,3

Crunch (feet up) - 25x10(4)

 

[ASUThermo]

Deadlift: Lifting straps. Open belt.

135x5(3)
225x3(3)
315x3
405x2
465x4
475x4
485x4(4)

 

[ASUThermo]

Squat: Belt on 365 and 415.

Bar x20
135x5(3)
225x3, 2
315x2
365x2
415x5(6)

Bench Press: Belt on 315. Slow down, semi-paused?

Bar x20
135x8, 5
225x2(2)
275
315x2(6)

Plate Crunch (arms extended feet up) - 25x12,10,8
-SLBLR - 10(3)

 

[ASUThermo]

Deadlift: Hook grip, no belt.

135x5(2)
225x3(3)
405(2)
455(2)
405x2(5)

Squat:

135x5(3)
225x3(2)
315x4(4)

Bench Press:

135x8,5
225x4(6)

Plate Crunch - 10,10,8,8
- BKLR - 12,12,10,10

 

[ASUThermo]

Monday: 1/26

Squat: Belt on 445.

135x5(3)
225x3(3)
315x2(2)
405
445x2(5)

Bench Press: No belt, all reps competition pause.

135x8,8
225x3(2)
275x2
315x2(8)

Tuesday: 1/27

Deadlift: Open belt and lifting straps on 495.

DOH
135x5(4)
225x3(3)
315x2(2)
Hook
405(2)
455
Straps
495x3(8) - set 1-7 were ~8's, last set was a 9

Plate Crunch - 25x10,10
-Scissor - 15,15
-Rev Crunch - 10,10

 

[ASUThermo]

Took a week off to rest shoulder and elbow. Elbow pain is almost completely gone, shoulder is significantly better.

Squat: Belt on 435 and 455. New 5 rep PR. Varied reps on work sets of squat, paused, high bar, slow descent.

Bar x5(2)
135x5(2)
225x3
275, 315, 365, 415, 435
455x5 PR
365x2(8)

Bench Press: Belt on 335x5, 5 rep PR. Touch and go reps. Al other reps were competition pause.

Bar x5
135x5(2)
185x3
225x3
275, 305, 325
335x5 PR
275x2(8)

Face Pull - Thin black - 15(2)
Band Press - Thin Black - 10(2)
Crunch - 12(2)
- Rev Crunch - 12(2)

 

[ASUThermo]

Deadlift: Open belt and straps on 495 and 535. New 5R PR at 535x5. Hook on 425 and 455.

135x5(3)
225x5(2)
315x2
405x2
455, 495
535x5 PR
425x2(8)

Bench Press: Competition pause on all reps.

Bar x20
135x5(2)
185x3
225x3
275x3(4)

Crunch - 12,12
- Rev Crunch - 15, 12

 

[ASUThermo]

Squat: First two sets with 425 were beltless.

135x5(2)
225x3(2)
315x2(2)
405
425x3(5)

Lunge - Bar x8(3)
GM - Bar x12(2), 135x8(4)
-Crunch - 10(3)
-Rev Crunch - 15(3)

 

[ASUThermo]

Squat: Belt on second 405, 430 and 460. 460x6 is a PR, might have been able to eek out one more rep. Warmed up well.

Bar x15
135x5
225x3
315x3
405(2)
430
460x6 PR
375x3(6) 7:50

Bench Press: Out of gas after squats. Did very long 3+ count pause on all reps.

Bar x15
135x8
225x3
275
315x3
225x5(4)

Crunch - 8, 8 (held crunch for about a 2 count)
- Rev. Crunch - 10, 10
Press - 45x8(2), small amount of pain

 

[ASUThermo]

MRI on left shoulder revealed SLAP tear (old tear, now has a cist) and cartilage tear. Prescription anti-inflammatory _____ and rehab 1-3 days a week.

Deadlift: Belt on 2nd 455 and on. Lifting straps on 495x6. Might have had 1 more left.

135x10,10,8
225x5,3
315x3
405x2
455(2)
495x6
435x3(6)

Chest Support Band Row - L2x12(2)
Shoulder Circuit - 5x10(2)
Crunch - 12,10 long hold at top of crunch
- Rev Crunch - 12(2)
Lat Pulldown - 70x15,12

 

[ASUThermo]

Saturday

Squat:

135x8,5
225x5
315x3
365, 415
435x3(5)

Bench Press:

Barx25
135x10,8
225x3
275
315x3(5)

Crunch - 10,8,6
- Rev Crunch - 10,8,6

Monday

Squat: Beltless.

135x5
225x3
315x3
405, 445

Bench: Long pause.

135x5
225x3
275, 315

Pulldown -30x8, 42x10
Row - 135x8(2)
DB Row - 40x12
Calf Raise - 225x15, on 25's
Triceps Ext. - 32x12

 

[ASUThermo]

Squat:

135x5(2)
225x3
275x3
315x3(3)

Bench Press:

135x10(2)
185x2
225x3(3)

Crunch - 6(2)
- Rev Crunch - 6(2)
Band Row - L2x10(2)

 

[ASUThermo]

Bench Press: Belt on 305x8 PR.

Band work, presses and pulls
Bar x many
135x8(2)
225x7
275x2
305
305x8 PR @ <9
285x5(3)

Squat: WL Style. No belt.

135x5(4)
225x5
315x3
365x3(4)

Pulldown - 44x20, 45x20
- DB Bench - 65x10(2)
Standing Cable Crunch - 52x20(3)

 

[ASUThermo]

Squat: Belt on 405x1 and 445x8 PR. Got to gym late, gym was packed and was in a semi-rush so did not warm up as well as I wanted to, did lunges in between 135 sets.

135x5(4)
235x5
325x3
375x2
405
445x8 PR @ 9
405x5(3)

Bench Press: Used different narrow grips, all paused reps, slow down, explosive up.

135x5(4)
225x3(5)

Deadlift: Hook grip, speed reps, beltless in sneakers.

225x5
315x3
365x3(3)

Reverse Crunch - 20(2)
DB Curl - 30x12(2)

 

[ASUThermo]

Bar and band warm-up.

Squat: WL style.

135x8(2)
225x5
315x8(3)

Bench Press: Paused. Had to break up last set.

135x8(2)
225x8(2)
225x6, 2

Band Row - L3x12,10,8
Crunch - 20(2)
Side Bend - 45x20(2)

 

[ASUThermo]

Squat: Practiced WL on odd and PL on even set.

135x5(4)
225x2(2)
315x2(4)

Deadlift: DOH on warm ups, mixed grip and open belt on work sets.

135x5(2)
225x3
315x2(2)
405(2)
455x5(3)

Bench Press: Competition pause, explosive up. In sneakers with heels up.

135x5(2)
225x3
245x3(3)

BOR - 135x8, 155x8, 165x8
JKSU - 20(2)

 

[ASUThermo]

Bench Press: 325x6 PR. No work sets after to adjust for shifting exercises starting Monday.

135x5(2)
225x3(2)
275x3
315
325x6 PR

Squat: WL style, no belt.

135x5(3)
225x5
315x2
365x4(3)

DB Row - 60x12(2)
Lat Raise - 15x10(2)
DB Curl - 35x10(2)
Plate Twist - 25x12(2)

 

[ASUThermo]

Bench Press: No belt, short pause.

Bar x15
135x10,8
225x4(2)
275x3
305x3(4)
305x5 @ 9

Squat: Belt. Used SBD knee sleeves for the first time, definitely feels supportive. PL style.

Bar x8(2)
135x5(3)
225x3
315x2
365
410x2(5)

DB Bench - 60x12(3)
JKSU - 20(2)
Ab Rocking - 20s(3)

 

[ASUThermo]

Power Clean + Front Squat: DOH.

95x1+2(5)
135x2+2(3)
185x2+2(3)

Bench Press: Competition pause.

135x8
225x3
285x2(5)

Deadlift: Mixed grip on work sets.

135x5
225x3(2)
295x3
365x3(3)

Pulldown - 78x12(2)
Standing Twist - 25x15(2)

 

[ASUThermo]

Friday

Squat: Belt and SBD knee sleeves on work sets.

135x5(2)
225x3(2)
315x2(2)
405x4(3)
405x5

Saturday

Power Clean + FS + Hang Clean: DOH.

95x1+2+1(3)
135x1+2+1(3)
185x1+2+1(3)

Deadlift:Open belt for 2 sets, beltless for last.

185x3(3)
275x3
365, 415
465x4(3)

Bench Press:

135x10
185x5
225x6(3)

Squat:

135x5
225x5
285x6(3)

BOR - 135x8, 185x8(2)
Situp - 15(3)
Hammer Curl - 35x5, 40x6, 45x7

Monday

Bench Press: No belt. Competition pause on first 4 work sets.

135x10(2)
185x5
225x5
275x5(4)
275x10

Squat: Belt on work sets.

45x10
135x8
225x5
275x3
325x8(4)

Deadlift From Knee: No belt, straps on work sets.

225x5
315x3
405x3(6)

Random core stuff for about 10 minutes
Press - 45x8(5), will progress this after each bench session adding 10lbs. reducing 1 rep per set.