Goals & Gains Nu'Keese vs. A Lawyer

[ASUThermo]

Combined "hard" portions of weekly sessions to account for labor day weekend.

W/U - press, squat, lunge

Squat: Belt on 2nd set of 315 and on.

135x5(2)
225x3(2)
315x3(2)
405
425x4(6), easier than expected

Bench Press: Belt on work sets. Competition pause on first and last set.

135x5(2)
225x3(2)
255x2
275
295x4(3)
295x9 PR
295x4

DB Incline - 55x10(2)
- Lunge - 95x6(2)
Bench LR - 12(3)
LPD - 150x8(2)

 

[ASUThermo]

Clean: Hook grip on 225.

135x2(3)
225x2(3)

Deadlift: Belt on 475 and 525.

225x3
315x2
405, 475
525x2
435x3(6) 90s breaks

BOR - 205x5(3)
SDL - 205x8(3)
Ab Wheel - 8(2)
- LPD - 150x8(2)
- Decline SU - 8(3)

 

[ASUThermo]

Incline Bench Press:

135x5(2)
185x5(6)

Squat: ATG.

225x3(3)
315x2
405
425x2(6)

Front Squat - 185x5(3)
Press - 95x5(3)
DB Bench - 40x15,10
- ADBC - 40x5(2)
2 Way DBR - 15x10(4)
- Bench Leg Raise - 10(4)
LPD - 150x8(2)

 

[ASUThermo]

Bench Press: No wrist wraps on 295. All reps competition pause.

135x5(2)
225x3
275x2
315, 335
295x3(2)

Squat: Belt on 455 and on. ATG.

135x5(2)
225x3(2)
315(2)
405, 455, 475
415x3(2)

LPD - 150x8(3)

 

[ASUThermo]

W/U - Band work for shoulders, YTIx5x10, CG, WG, CoG bench x45x10

Bench Press: Competition pause.

135x6(2)
225x3(2)
275x6 @7+
250x6(3)

IVR - 6(4)
YTIR - 5x8(2)
BC - 45x12(2)
2AKBC - 22x12(2)
- Dec SU - 12(2), 20x6(2)
TPD - 60x12(2)
- LPD 150x6(2)

 

[ASUThermo]

W/U - Shoulder cable and band work, bw squats and stretch

Squat: Belt on 405 and on. Worked with different grip and hand placement to combat shoulders. Thumb around bar hand at ring.

135x6(2)
225x3(2)
315x3
405
445x6 @ 9
405x6

Sumo Deadlift: DOH, minimal break.

225x3
315x3(6)

Front Squat - 225(5)
Lunge - 95x5(2)
- Side Bend - 45x12(2)
Lots of situps and leg raises.

 

[ASUThermo]

W/U - Lots of shoulder band work, YTIR, Bar x 10(3)

Bench Press:

135x8(2)
185x8(4)

BOR - 135x8(4)
YTIR - 10x10
- Plate Curl - 10x10(4)
More shoulder/bicep a band work
LPD - 100x8(4)
- Dec SU - 12(4)

 

[NurseKnuckles]

Dudebrah! Thanks for the suggestion on the board press. I put it under my shirt and it worked perfectly.

 

[ASUThermo]

Dudebrah! Thanks for the suggestion on the board press. I put it under my shirt and it worked perfectly.

Nice, glad to hear it worked!

Thursday

Squat: High bar, not belt.

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

Deadlift: Open belt on work sets. 505x6 PR.

135x5
225x5
315x3
405, 455
505x6 PR
455x6

Band work for shoulders
Core work
Lat Pulldown


Friday

Squat:

225x5(2)
315x3
405, 455

Bench Press:

135x5(2)
225x3(2)
245x3
275x3
295x3

Shoulder plate and band work
Core work
Lat pulldown

 

[ASUThermo]

W/U - Band shoulders, plate shoulders, 45x10x3 grips

Bench Press: Belt and wrist wraps on 315. Paused last rep of each set.

135x8(2)
225x5(2)
255, 275, 295
315x6
385x6

IVR - 7(4)
Incline - 185x8(3)
LPD - 120x8(3)
- Dec SU - 10(3)
ADBC - 40, 35, 30 x6
- JKSU - 10(3)

 

[ASUThermo]

W/U - UB band, LPD, Lunge

Squat: Belt on 445 and on. 475x6 PR.

135x5(3)
225x5, 3
315x3, 1
405, 445
475x6 PR @ 9
430x6

Sumo DL - 365x3(6)
FS - 225x2(5)
Lunge - 115x6(2)
Shoulder stuff
Band Crunch - Redx30(2)
Bench LR - 15(2)

 

[ASUThermo]

W/U - UB band, YTIRx2.5, LPD, Bar x 3 grips

Bench Press:

135x8(2)
185x4
225x8(4)

Bent Over Row: Strict.

135x6
155x6
185x6
155x6

Dec SU - 12(3)
- 1ALPD - 60x8(3)
ADBC - 35x8(2)
YTRIx2.5

 

[ASUThermo]

W/U - UB band, lunges

Front Squat:

135x5(2)
185x3
225x3
255
275x3 @ 8
250x3

Squat: Paused ATG

225x3
315x3(6)

Deadlift: Exaggerated lock out, held at top.

225x3
315x2
365x3(6)

BLR - 12(4)
- RDR - 10x10(3)

 

[ASUThermo]

Battled a nasty cold during all of these workouts.

09/29

W/U - UB band

Bench Press:

135x6(4)
225x3
255x2
275, 295, 315
320x6 @ 10
285x6

IVR - 8(4)
Incline Press - 135x5, 185x3, 195x8
Band work

09/30

W/U - UB band, 95x8 different stance

Squat: Wraps on 495.

135x6(2)
225x3
315x2
365, 405, 455
495x4 @ 9

Lunge - 95x5
- GM - 95x5
KBSB - 61x8, 97x8(2)
Band Crunch - 15(2)

10/03

W/U - Lunges, 135x5(3) different stance, ub band, bench jump

Squat:

225x3(2)
315x3(3)

Deadlift:

225x3(2)
315x3
405x2
455
505x4 @ 9

Bench Press - 225x5

 

[ASUThermo]

W/U - UB band for a long time.

Bench Press: Paused last rep of each set.

135x5(3)
185x3
225x3
275
285x5(4)
325x5 - Sling Shot

Incline Press - 185x5(2)
IVR - 9(4)
Bar Curl - 95x5(3)

 

[ASUThermo]

W/U - Lunges, ub band, bw squats

Squat: Belt on work sets. Wraps on 455.

135x5(4)
225x3(2)
315x3
405x5(4), my conditioning is terrible
455x5, wraps

SDL - 365x6(3), lifting straps
Lunge - 95x6(3)
Decline SU - 0, 15, 22, 26, 30 x8
LPD - 120x10, very slow reps

 

[ASUThermo]

W/U - ub band for a long time, LPD 100x10

Bench Press: Paused first and last rep of each set, paused all reps on final set.

45x8(4)
135x8(2)
185x4
205x3
255x8(4)

Strict BOR - 185x5(5)
DB Incline - 70x8(2)
- RDR - 15x8(2)
ADBHC - 45x8(2)
- Lat Raise - 15x8(2)
DBSB - 75x12(2)
1A LPD - 60x8(2)

 

[ASUThermo]

W/U - ub band, lunges, LPDx10

Squat: Open belt on work sets.

135x5(3)
225x5
315x3
345x8(4)

GM - 135, 185, 205(4) x3
Lunge - 45x8(2)
Dec SU - 20(2)

 

[ASUThermo]

10/09

W/U - UB band, LPDx10

Bench Press:

45x10(3)
135x5(3)
225x3
255x3(6)

ADBC - 20x15, 25x10(2)
Tri PD - ~40x10(2)
Plate SB - 45x20(2)
YR - 10x10

10/10

W/U - UB band, lunges, torso chop

Deadlift: Open belt on 505.

135x8(3)
225x5
315x3
405x2
455
505x2 @ 7
410x3(8)

Squat: Open belt.

225x3(2)
315x3
345x3(6)

KBDM - 30x10(2)
BLR - 20(2)
- Calve Raise - 50x20(2)

 

[ASUThermo]

W/U - UB band for a long time

Bench Press: Paused rep on last rep of each set. Wanted 365x5 with sling shot. Belt on 275 and on.

45x12(3)
135x8, 5
225x1, 5
275(2)
295
315x5(4)
365x4 @10, sling shot

IVR - 20x5(5)
Incline Press - 225x5, 205x5
Bar Curl - 95x5(5), smooth controlled reps
OALPD - 70x8(2)
- Dec SU - 40x8(2)
YTR - 12.5x8