Nu'Keese vs. A Lawyer

08/31

Squat: Beltless through 405.

135x6(3)
225x6
315x3
365, 405
315x6(8)

Power Clean:

135x5
185x3(3)

Dynamic Row - 185x5, 255x5(4), straps
DHPU - 4(4), on thick bar
Chest Supported Band Row - Purple x12(4)
Rear Delt Rais - 15x10
 
09/01

Close Grip Bench:

45x a bunch at different grips
135x8(2)
185x5
225x5(7)

Press - 105x8(4)
DB Bench: 65x12(4)
DB Curl - 25x12(4)
1A Lat Raise - 15x10(4)

09/04

Bench Press:

45x10(3)
165x8
255x5(7)
1 Board Press
255x4
285x4(3)

DB Mil Press - 30x12(4)
- Hammer Curl - 30x12(4)
Incline DB Press - 50x12(4)
- Rear Delt Fly - 15x10(4)
 
09/05

Deadlift:

225x5(3)
315x3(2)
385x5(7) sets 4-6 with straps

High Bar Squat:

205x5
255x3(3)

Clean Pull - 385x5(2), from blocks just below knee
Lunge - 25'sx6(3)
Lots of upper back band work
 
Last edited:
09/06

Worked power snatch, muscle snatch, snatch press and push press for about 40 minutes. Up to 95x5. Shoulder still lacks mobility and is not pain free.

Power Clean + Clean:

95x1+2(5)
 
09/11

Squat: Set 3 felt best, toes more forward.

135x5(3)
225x5
315x3
405
430x4(4)
Paused Tempo Squat (3,2,0) @6 - beltless
315x4, too heavy
295x4

Deadlift: Took the weight down a bit.

165x5
255x3
385x2
435
487.5x3
477.5x3(3)

Star Side Planks - as long as possible each side (2)
Concentration Curl - 25x about 75 reps an arm

Squats to unnatural depth.
 
09/12

Bench Press:

135x8(2)
205x5
255x5
295
315x4
305x4(3)
2 Count Pause @ 6
255x5(2)

DB OHP - 25x12(2), @ < 6
 
09/14

Squat:

135x8
225x3
315x3
385x2
450x3(4)

Deadlift:

315x3
405x2
495
510x2(4)
Block Pull, just below knee
405x4(3)

Chest Supported Row - 135x8(3)
Bar Curl - 45x12(3)



 
09/15

Riverwalk

Bench Press:

135x8(2)
185x3
225x3
275x3
315
330x3
325x3(3)
Board Press
275x3(3)

DB Bench - 75,80,85x5
Lots of back work on the machines
 
09/18

Squat:

135x8,5
225x5
315x3
405, 455
440x4(4)
Paused Tempo Squat (3,2,0) @7 - beltless
325x4(2)

Deadlift:

315x3
435x2
455
500x3(4)
 
09/19

Bench Press: Warmed up with 15lb dbs for a while. Difficult session.

135x8(2)
205x5
275x2
315x4(5)
2 count pause
295x4(3)

DB Incline - 65x12(3), slight incline
Bar Curl - 45x12(3)
Lots of band work
 
09/21

Squat: Work sets were about 8's.

135x8,5
205x5
255x3
335x2
415
460x3(4), around 8's

Deadlift: Work sets were about 7's. Tried a slightly different setup. Block pulls were 6's.

320x3(2)
405, 495
520x2(4)
Block Pull, set at knee
435x4(3)

Bar Curl - 45x12(3)
 
Last edited:
09/28

Squat: Work sets were 9+.

135x5(2)
225x5
315x3
375, 455
470x2(4)

Bench Press:

135x8
225x5
315
325x4(3)

Deadlift: Singles were 8-9.

315x2
405, 475
530(6)
Block Pull
405x3
455x3(2)
 
9/30

Did some shitty bench stuff not worth logging.
 
10/02

Squat: Work sets were difficult, 9-9.5s

135x5(3)
225x3
345x3
455x3(4)
Paused Tempo Squat
355x3
335x3

Deadlift: DOH

335x2(4)

Hammer Curl - 25x10(3)
 
10/03

Bench Press: Stopped the workout due to pain in biceps and shoulders.

135x10
205x5
245x3
275x3

DB Bench - 25x12(3), neutral grip, 3,2,0 tempo
Row - 185x5(8)
Other stuff to work on the area, hammer curls, band work, stretches and the Soya dumbbell thing
Core stuff to kill time
 
10/06

Lots of upper body band stuff and stretching through the day, shoulders felt better than Monday.
Took work sets down to 2 from 4.

Squat: Extra long warmup.

135x5(3)
225x5(2)
315x3
405
475x2(2)

Deadlift:

315x3
385, 435, 495
545(2)

Strict Row - 185x5(10)
SDL - 185x10(3)
Rear Delt Raise - 15x10(2)
 
10+7=17

Bench Press:

135x10
225x5
275x3
315
345x2(5)
2 Board
345x2(2)
350x2
Sling Shot
365x2
385x2
405x2 PR

IVR - 10,8,8,6,6
Band Stuff



10/08

Bar Curl - 45x10(4)
Power Clean - 135x5(5)
Hammer Crul - 25x10(2)
ADBC - 25x10(2)
Roll Out - 10(2)
 
10/10

Bench Press: Lots of band warmups

135x8(2)
205x5
255x3
295x2
315
335x2(4)
3 Board Press
345x2
365x2
385x2
2 Ct. Pause
295x4(2), no belt or ww's

IVR - 10,8,8,6
 
10/12

Squat: Lots of warming up after back/hamstring pull from Monday.

135x5(3)
225x3
315x2
405, 455, 480 - around last warmup range.
422.5x3(2)

Deadlift: Eliminated work sets and block pulls.

315x3
405x2
495, 545 - around last warmup range

Strict BOR - 205x5(3)
 
10/19

Bench Press: Band warmup and lots of other stuff. Now WW's or belt, all comp pauses.

45x20(2)
95x12
135x8
185x8
225x6
240x8(4)
1 Board
265x3(2)

IVR - 8(4)
DB Curl - 25x20,16,14
Band Row - Purple 15(2)
1.5x3(3)
 
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