Goals & Gains Nu'Keese vs. A Lawyer

4/6

Arm Bike 10:00
Wall Slide - 10(3), green band at wrist
Renegade Rows - 25x15(2), less pain with lighter weight
DB Bench - 55x17(3)
LPD - 120x12(3), all the way to chest
KB Carry - 8kgx4 laps
KB Punch 8kgx1:00 (3)
Row Machine - ~88x12(3)
TRX Row - 10(3)
YTI - 30
Straight Arm Ball Iso - 30 5s holds

Front Squat:

135x3(2)
225x2(3)

Squat:

225x5(2)
275x5(3)

Ice and stim
 
04/09

Squat: All squats are high bar ATG until my shoulder is able to hold the bar low bar.

135x5(2)
225x4
275x3
315x2
345x2
365x2
315x2(3)

Front Squat:

225x2(3)

GHR - 5(2)
Situp - 12(2)

04/11

AM

Eliptical - 5:00

Lat Pulldown - 105x12(2)
Row Machine - 105x12(2)
DB Bench - 50x12(2)
Side Shoulder - 10x10(2)
Curl - 17.5x10(2)
Shoulder stretches

Bike - 5:00

PM

Bike - 4:00
Arm Bike - 3:00

Squat:

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

Front Squat:

225x2(2)
275x2
295x2, @~8
255x3(4)

Deadlift:

135x10
225x6(3)

04/12

Eliptical - 17:00

Decline SU - 12(2)
Shoulder Stretches
 
04/13
AM

Elliptical - 18:00
Decline SU - 12(2)
Shoulder Stretches

PM

Therapy
Wall slide with band at wrist - 10(3)
Arm Bike - 10:00
DB Bench - -55x8, 70x8(3), super slow
Renegade Rows - 40x10(3)
Work with PT
LPD - 130x12(3)
KB Walk - 8kg (each arm) - x 4 laps
TRX Rows - 12(3), slow
3 Way DB 5x10(3), slow
YTI - 30 each
BTB Stretch - 30s(4)

Squat:

135x5(2)
225x4
315x2
365x3(3)

Front Squat: Nice and slow.

225x5
275x2(2)

Deadlift:

225x6
275x6(3)

Ice/Stim
 
04/15

AM

Arm Bike - 5:00
DB Bench - 70x8, 80x8(2)
LPD - 120x12(2)
Row Machine - 110x12(3)
Stretches

PM

Bike 3:00
Arm Bike - 3:00

Front Squat: WL Belt on work sets.

135x5(2)
225x4
275x3
315x2
275x4(3)

Squat:

275x3
365x2(3)
385x2

Deadlift:

225x5
315x3(3)

Decline SU - 12(2)
 
04/18

AM

Arm Bike 4:00

DB Bench - 85x8(2), 85x6, would have been a struggle to get the last two
Row Machine - 125x12(3)
KB Hold - 20x15s(4)
Stretches
DB Front Raise - 10x10(2)
LPD - 140x12(3)

PM

Squat: Beltless.

135x5(2)
225x4
315x3
365x2
415x2
365x4(3)

Front Squat: Beltless, paused.

225x3(2)
275x2(3)

Deadlift:

225x5
315x2
365(6)

Decline SU - 15(2)
 
04/20

Arm Bike - 5:00

Renegade Row - 35x60 total reps, feels better
DB Bench - - 35x10, 85x4, 90x4(3)
LPD - 130x12(3)
TRX Row - 12(3)
Wall Slides - 30
Side Stretch - 30

Front Squat: Belt on work sets. The double and last set of 5 were solid 9's.

135x5(2)
225x4
275
325x2
275x5(3)

Back Squat: Beltless.

275x3
365x2(3)
225(3), 15 second pause at bottom

Decline SU - 15(3)
 
04/22

Arm Bike - 5:00
Bike - 5:00

Squat:

135x5(2)
225x4
315x3
365
425x2
365x5(3)

Front Squat: All reps paused, no belt.

225x3
275x2(3)

Deadlift:

225x5
315x3
405(6)

Dec SU - 15(3)
Back Ext - 15(2)
 
04/25

Bike - 5:00

Front Squat: Belt on 345

135x5(2)
225x3
275x2
315x2
345x2
275x2(3)

Squat: Belt on 415 and 435

275x2
315x2
365
415
435x2
365x2(3)

DB Bench - 50x8(3)
DB 2 Way Raise - 7.5x8(2)
DB Curl - 20x8(2)
LPD - 105x10(2)
Row - 105x10(2)
Decline SU - 15(2)
Shoulder Stretches/Band Pulls
 
04/27

Arm Bike - 10:00

Work with therapist 20:00

DB Bench - 40x12

Bench Press: We wanted to find a "pain free max", will work off of that for 4 weeks. All reps were competition pause.

45x15
95x10
135x6
185x6
225x3
275
195x7(4), very easy

Renegade Row - 40x10(3), each arm
Shoulder Matrix - 5x10(3)
KB Punch - 17x20(4), each arm
TRX Row - 12(3)
Row Machine - ~85x12(3)
Ice/Stim - 15:00

Squat: Was in a hurry for these, only did doubles. Beltless.

225x3
315x2
365x2(3)

Front Squat: Beltless.

225x3(2)
275x2(3)

Decline SU - 15(2)
 
04/28

Squat: Belt on 440 and 455. Did not feel like I could hit the 365x6(3) as planned, so spaced out the 18 reps over the course of 4 sets.

135x5(3)
225x4
315x3
365x2
405x2
440x2
455x2
365x6, 5, 4, 3

Front Squat:

225x3(2)
275x2(3)

IPD - 100x8(3)
Decline SU - 15,12,9
- Back Ext. - 10,8,6

Shoulder stretches
 
Last edited:
04/29

Arm Bike - 5:00

Bench Press: Slow reps, competition pause.

135x8(2)
185x5
225x5(5)

Single Arm LPD - 80x12(3)
Row Machine - 105x12(3)
Shoulder Matrix - 5x10(2)
KB Punch - 20x20(2), each arm
Stretches
Tricep PD - ???x12(2), each arm
Dec SU - 15(3)

04/30

Arm Bike - 5:00
Bike - 5:00

Squat: Beltless.

135x5(2)
225x4
315x2
365x2(3)

Front Squat: Beltless

225x3
275x2(3)

Deadlift: Hook grip.

135x5
225x8
315x2
365x2(2)
225x8
 
05/02

Arm Bike - 5:00

Bench Press: Last rep on last set was tough. All competition pause.

135x8(2)
185x5
205x7(4)

Squat: Belt on work sets.

135x6(2)
225x5
315x2
385x5(3)

Front Squat: Pause at bottom.

225x3(2)
275x2(3)

LPD - 130x10(3)
Row Machine - 93x12(3)
DB Military - 20x12(3)

Deadlift: No shoes. Will have to lighten the load, shoulder feels strange 12 hours later.

225x5
315x2
405x2
440x2(4)
 
05/04

Squat: Beltless no knee sleeves.

135x8(2)
225x5
315x5
365x2(3)

Front Squat:

225x3
275x2(2)
295x2
315(3)

OHP: Tried these for the first time since surgery, no pain ROM needs work.

45x8(2)

1 Arm PD - 100x12(2)
Shoulder Stretches
Dec SU - 15(3)
 
May the 4th be with you.

Arm Bike - 5:00

Bench Press:

45x15
135x8(2)
185x5
225x5(3)

Squat: Knee sleeves.

135x5(2)
225x5
315x4
365x3
405x2(3)

Front Squat: Belt on 295.

225x3
275x2
295x5(3)

OHP - 45x15(2)
Snatch PP - 45x5, each rep held at top for 10s
Cable Row - 85x12(2)
KB Punch - 20x12(2), both arms
DB Matrix - 5x10(2), no front raise, palms down
Shoulder stretches
 
05/05 - Riverwalk

Squat:

135x5(2)
225x4
315x3
365x2(3)

Front Squat:

225x3(2)
275x2(3)

LPD - 105x12(2)
Dec SU - 15(3)
Bike - 10:00

05/06 - Ridge

Squat: Had no energy due to night before, wanted to do 4x4. Inzer belt.

135x5(3)
225x5
315x4
365x3
415x2(8)

Front Squat: Inzer belt.

225x3
275x2(3)

Press - 45x10(3)

Bench Press:

135x5
185x5
225x5(3)

Back machines, 3-4 machines for two sets of 10-12 each, don't remember exactly what I did.
DB BP - 50x12(2), very slow reps
DB Curl - 17.5x10(2)
KB Punch - 25x10(2), each arm
Band Pulls - 10(2)
DB Raise - 5x10(2)
Back Ext - 12(2)
 
05/09 - Riverwalk

Squat: Belt on 365 and on.

135x5(2)
225x5
315x5
365x5
415x5
375x5

Front Squat: Belt on 315.

225x3
275x2
315x2(3)

Press + Snatch Grip Press - 45x10+5(3)
Dec SU - 15(2)
- Back Ext - 10(2)
LPD - 105x12(2)
 
05/10 - Riverwalk

Squat: Just shoes.

135x8
225x5
315x3(3)

Front Squat:

225x2(3)

Press + Snatch Grip Press - 5+5(3), all reps very slow held at top and bottoms for stretch
Decline SU - 15(3)
- Band Pull - Redx10(2)
LPD - 105x12(2)
 
05/11 - Test

Arm Bike - 10:00

Work with therapist - 30:00

Bench Press: Almost pain free, feels fine 1 day later

45x15
135x8
185x3
215x2
230x5(5)

Squat: Just shoes.

135x8
225x5
315x3(3)

Front Squat: Add knee sleeves.

225x2
275x2
315x2

LPD - 100x12(3)

Ice/Stim - 10:00
 
05/12 - Riverwalk

Arm Bike - 5:00

Squat: Sneakers.

135x5
225x3
315x3(3)

Press: 95 felt like a good weight to start with.

45x5
55x5
65x5
75x5
85x5
95x5(3)

Dec SU - 15(3)
- Band Pull - 12(2)
Band Dislocates - 10(2)
Single Arm Row Machine - 100x10(3)
 
05/13 - Test

Front Squat: Knee sleeves. Belt on 350.

135x5(2)
225x3
275, 315
350x2

Squat:

315x3(3)

LPD - 130x10(3)
Dec SU - 15(2)
RDL - 225x8(4)

05/17 - Riverwalk

Bench Press: Felt pretty good, some pain later on that night.

45x20(2)
135x8
185x5
225x5
255x5
275x5
245x5

Squat: Belt on 440 and on.

135x5
225x5
315x5
405
440x5
405x5

Dec SU - 15(2)
KB Hold - 20x10(3)
- Band PA - 10(2)
DB Raise - 5x10(2)
 
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