Goals & Gains Nu'Keese vs. A Lawyer

[ASUThermo]

Strong work ASUThermo.

Thanks man! Starting to get back into the groove again.

06/23 - Test

Bench Press: All reps competition pause.

45x10(3)
165x5
245x3
275x4(5)
Neutral Grip, 3 Second Pause
245x6(3)

1ADB Press - 45x10(3)
Shoulder Matrix - 5x10(3)
Shoulder Taps - 60

 

[ASUThermo]

06/24 - Test

Squat: Belt on work sets.

45x15
135x5(2)
225x3
315x2
375x7(3)

Deadlift:

315x3
405x2
495x2(4) @ 8

Band Crunch - 20(2)
Leg Raise - 15,12,10(3)
CG LPD - 10 x 120, 140, 160(3)
Band Face Pull

06/25 - Field

Sprits, agility and mobility drills

 

[ASUThermo]

06/27 - Riverwalk

Bench Press: Took a very long time to get warm and loose.

45x about 100 reps of various grip
165x5
245x3
295x2
320x2 @ 7+
265x7(4)
Close Grip
225x5(5), very long pause on 5th reps

1ADBP - 45x10(3)
Snatch Press - 45x10(3), these felt really good
Seated Row - 105x20

 

[ASUThermo]

06/28 - Test

Squat:

45x10
135x5
225x3
315x2
365, 405
415x4(6)

Deadlift:

315x3
405x2
500x3(5)

BOR - 185x8, 205x8, 205x6(2)
Band work

 

[ASUThermo]

06/30 - Test

Lots of band stuff and press as warmup

Bench Press:

Competition pause
45x10
165x5
245x5
285x4(6)
Neutral Grip 3 Count Pause
265x4(3)

1ADBP - 50x8(3)

 

[ASUThermo]

07/01 - Test

Squat:

135x8
225x5
315x2
365
385x7(4), these were easier than last week

Deadlift:

315x3
405x2
495
515x2(4)

Row - 135x8(3), 185x6(3)
Band Crunch - 25(2)
LPD - 150x10(3)

07/02 - Riverwalk

Bench Press:

Competition Pause
45x15(2)
165x5
245x3
295, 325
270x7(3), 6,5
3 Count
230x5(5)

1ADBP - 50x10(3)
- Mil Press - 45x10(3)
DB Matrix - 5,6,7
- DB Curl - 25x10(3)
Leg Raise - 12(3)
Band work

 

[ASUThermo]

07/05 - Test

Squat:

45x10,8
165x5
245x3
335x2
405
420x4(6)

Deadlift:

315x3
405x2
505x3(5)

LPD - 130, 140, 150x8(3)

 

[ASUThermo]

07/06

Agilities, Sprints, Core

07/07 - Test

Bench Press:

45x20
165x5
245x3
290x4(6)
Neutral Grip 3 Count Pause
275x4(4)

DB Incline - 70x8(3)
Shoulder Matrix - 5x10(2)

 

[ASUThermo]

07/08 - Test

Squat: These felt like shit and shoulders were stiff, had to take a rep off each set.

45x15(2)
135x8
225x3
315x2
365
390x3, 7, 6(3)

Deadlift: Used competition belt on last 3 sets. Felt good.

315x3
405x2
495
520x2(4)

Back stuff and Decline situps

07/09 - Field

10 30yd sprints and mobility drills

07/11 - Island Fitness

Did a few back machines to warm up. DB bench and some light db stuff for shoulders.

Bench Press:

45x20(2)
135x8(2)
185x5
225x3
275, 300, 320, 330
275x6(4)
Neutral Grip
245x5(5)

DB Incline - 70x12, 75x10, 50x12
Shoulder Matrix
Press - 45x8(3)

07/12 - Test

Squat: Felt much better than Friday.

45x15
165x6
245x5
335x3
405
425x3(6)

Deadlift: Transitioning to 13mil belt from now on.

315x3
405x2
475
515x2(5)

BOR - 185x8(3)
Band work

 

[CRZA]

A while since I visited this log. Looks like you're killing it again after the surgery. Awesome.
Hows everything feeling?

 

[ASUThermo]

A while since I visited this log. Looks like you're killing it again after the surgery. Awesome.
Hows everything feeling?

Thanks man! It has been pretty boring up until a few weeks ago lol. Yeah things are starting to come together, and the shoulders are getting better each day. As long as things progress like they are I plan to do a meet on November 13th.

07/14 - Test

Bench Press:

45x15
165x5
245x3
275
295x3(6)
Neutral Grip
275x3(4)

DB Incline - 80, 85, 90 x8
Band Work
Shoulder Matrix

 

[ASUThermo]

07/15 - Test

Squat:

45x15
135x8
225x5
315x3
365
395x6(4)

Deadlift:

315x3
405x2
495
545
565(4), ranged from 7.5-9.5

BOR - 185x8(3)
Band work
Hammer Curl - 35x8(3)

 

[ASUThermo]

07/18 - Riverwalk

Lots of shoulder warm-up stuff

Bench Press:

45x25
165x6
245x3
285
300x3(3)
320
335(2)
Neutral Grip, long pauses
285x4(3)
Wide Grip
135x10

1ADBP - 60x8(3)
Shoulder Matrix - 7.5(3)
Band Stuff

 

[ASUThermo]

07/19 - Test

Squat:

45x10
165x5
245x3
335x2
425
455x2(3)
470(3)

Deadlift:

315x3
405x2
475
515x2(4)

BOR - 185, 195, 205x8
Rear Delt Raise - 5x15(3)

 

[ASUThermo]

07/21 - Test

Bench Press:

45x15
165x5
245x3
285x2
315
325x2(2)
335(3), commands
Neutral Grip
325x2 @ 8
315x2(3)

DB Incline - 90x8(3), Rogue Bench

 

[ASUThermo]

07/22 - Test

Squat:

45x10
135x5
225x5
315x3
405
425x3(3)
455(2)

Deadlift:

315x3
405x2
495
545(5), all @ < 8

Pendlay Row - 225x6(3), somewhere between pendlay and strict, still cautious of shoulder
LPD - 170x8(3)
Leg Raise - 12(3)

 

[ASUThermo]

07/25 - Riverwalk

Bench Press:

45x about 50 at a variety of grips
165x5
245x3
295
315x3(4)
340(4)
Neutral Grip
290x4(3)
Wide Grip
225x3(2)

1ADBP - 65x6, 55x8(2)
Press - 95x5(2)
Shoulder Matrix - 10(3)
Dec SU - 12(2)

 

[ASUThermo]

07/26 - Test

Squat:

45x10(2)
165x5
245x3
335x2
425
470x2(3)
480(3)

Deadlift:

315x3
425x2
475
525x2(4)

Pendlay Row - 225x6(3)
Rear Delt Raise - 10x15(3)
Face Pull - 15(3)
Dec SU - 12(2)
LPD - 140x20

 

[ASUThermo]

07/28 - Test

Bench Press:

45x12(3)
165x5
245x3
285, 325
335x2(2)
345(3)
Neutral Grip
325x2(2)
330x2(2)

DB Incline - 95x8(3)
Dec SU - 12(2)

 

[ASUThermo]

7/29 - Test

Squat: long warmup session before.

135x5 (3)
225x3 (2)
315x3
405
435x3 (4)
Forgot to do singles, done after dl.
225x3
315x2
405
455
470 (3)

Deadlift: last set was 9.5+

315x3
405x2
495
555x2 (4)

Ran out of time for rows.