Nu'Keese vs. A Lawyer

Discussion in 'Training Logs' started by ASUThermo, Mar 30, 2010.

  1. ASUThermo

    ASUThermo Wide Right: ╚╦╝ ○

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    10/20

    W/U - Bike, bands

    Deadlift:

    135x10
    225x5
    257.5x10
    315x10
    375x10
    410x10
    447.5x5

    Squat:

    205x3(3)
    295x3(3)

    BSS - 10(3)

    10/21

    Bike
    Rollout - 10,9,8,7,6
    DB Curl - 10(5)
    Core stuff and stretching
     
  2. ASUThermo

    ASUThermo Wide Right: ╚╦╝ ○

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    10/23

    Bike - 5:00

    Squat: Just shoes.

    95x8(2)
    135x5
    225x8(4)

    1LSDL - 115x5(3)
    Pullup - 8,6,6
    Bar Curl - 45x8(3)
    Band Crunch - Green x15(3)
    Core Stuff
    Bike - 5:00
     
  3. ASUThermo

    ASUThermo Wide Right: ╚╦╝ ○

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    10/24

    Bike - 5:00

    Bench Press: Just shoes. Lots of band stuff for warmup.

    45x20
    135x8
    185x5
    225x3
    275
    290x3
    275x5(5)
    3 Board Press
    345x5(2)

    IVR - 6(5)
    DB Bench - 65x12(2), hands facing in
    Roll Out - 10(2)
     
  4. ASUThermo

    ASUThermo Wide Right: ╚╦╝ ○

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    10/25

    Bike - 3:00

    Deadlift:

    115x10
    225x5
    315x5
    385x3
    435x5(3)
    Block Pull - Below Knee
    435x3
    465x3(3)

    Pullups - Green x8,7,6,6
    Bar Curl - 45x15(4)
    Band Crunch - Green x15(3)
     
  5. ASUThermo

    ASUThermo Wide Right: ╚╦╝ ○

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    10/26

    Bench Press: Light WW's

    45x20(2)
    115x8
    175x8
    225x5
    245x8(4)
    2 Board
    295x5(2)

    Row/PC/PP - 115x8+1+5(3)
    Row - 205x5(4)
    Delt Raise and band work, lots
     
  6. ASUThermo

    ASUThermo Wide Right: ╚╦╝ ○

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    10/28

    Squat: Took small jumps warming up. Pain in singles was less than previous days.

    95x8
    135x8
    185x5
    225x5
    275x3
    315x2
    365(10)
    135x10

    Clean Pull - 255x3(5)
    Situp - 15(3)
     
  7. ASUThermo

    ASUThermo Wide Right: ╚╦╝ ○

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    10/30

    Bench Press:

    45x20
    95x10(2)
    135x8
    185x5
    225x3
    275
    295x3(6)
    Forgot the close grip numbers

    IVR - 15,10(3)
    Roll Out - 10(3)

    11/01

    Deadlift:

    Unsure about warmup sets
    495x3(3)

    Squat:

    165x5(10)

    Row - 205x3(6)


    11/02

    Bench Press: No WWs or belt.

    45x20
    95x10(2)
    135x8
    185x5
    225x5
    275
    295x2(6)
    3 Board
    295x8(2)

    Press - 95x8(2)
    IVR - 15, 12, 10(3)
    Roll Out - 10(3)
    Lots of shoulder stuff with 15lb dbs

    11/03

    Deadlift:

    225x5
    315x3
    385x2
    435x2
    475x2(6)

    Squat: Tempo squats. Beltless. 3/3/3

    205x3(3)
    255x3(8)

    Core stuff
     
    Last edited: Nov 6, 2017
  8. ASUThermo

    ASUThermo Wide Right: ╚╦╝ ○

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    11/06

    Bench Press: Lots of band stuff for warmup.

    45x20
    95x10
    135x8
    185x5
    225x4
    255x3
    275
    295x4(6)
    Close Grip/Feet Up
    255x8(2)

    DB Bench - 65x15(2) palms in
    IVR - 10(3), 8(2)
    Roll Out - 12(2)
    Band Pull Aparts - Black x12(2)
     
  9. ASUThermo

    ASUThermo Wide Right: ╚╦╝ ○

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    11/07

    Goblet squats, jumps, lunges

    Deadlift: Easy, done in flat shoes.

    225x5(2)
    315x4(2)
    385x3
    435
    475x4(6)

    Squat: 5/5/0, beltless in flats.

    205x3(3)
    255x2(6)
    205x6(2)

    Bar Curl - 55x12(4)
     
  10. ASUThermo

    ASUThermo Wide Right: ╚╦╝ ○

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    11/08

    Incline walk, bands

    Bench Press: 2 count pause, no WW's or belt.

    45x20
    95x15
    135x10
    185x8
    225x5
    275x2
    295x2(6)
    3 Board
    295x8(3)

    Press - 95x7,6,5,4
    - Pullup: Purple - 7,6,5,4
    Lots of band work
    Roll Out - 12,10, 8
     
  11. ASUThermo

    ASUThermo Wide Right: ╚╦╝ ○

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    11/10

    Walk, warmup routine, ankles and hips felt pretty good

    Power Clean + Clean

    95x3+3(2)
    165x1+1(8)

    Clean Pull - 205x3(3)
    Row - 205x4(6)

    Squat: Beltless.

    135x6
    205x3
    255x3
    295x3
    345x3

    Lunge - 25sx8(3)
    - DB Curl - 25x8(3)
     
  12. ASUThermo

    ASUThermo Wide Right: ╚╦╝ ○

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    11/13

    Bike, bands.

    Bench Press:

    95x15(2)
    135x10
    185x5
    225x3
    275x4
    295x5(6)
    Close Grip Feet Up
    245x6(4)

    Roll Out - 15(3)
    Face Pull - Purple x20(2)
     
  13. ASUThermo

    ASUThermo Wide Right: ╚╦╝ ○

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    11/14

    BW Squat, jumps, lunges, step ups

    Squat: Used SBD knee sleeves.

    95x10(2)
    135x6
    185x5
    225x3
    257.5x3(3)

    Deadlift:

    225x5
    315x3
    405x2
    475
    525(5)

    Front Squat - 205x3(3)
    - Clean Deadlift - 325x3(3)
    - Pullups - Green x10(3)
    GHR - Green x10(2)
    - EZ Curl - 70x10(3)
     
  14. ASUThermo

    ASUThermo Wide Right: ╚╦╝ ○

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    11/15

    Treadmill, bands

    Bench Press:

    45x20(2)
    135x15
    225x6(4)

    Press - 115x8(2)
    - Face Pull - Green 15(2)
     
  15. ASUThermo

    ASUThermo Wide Right: ╚╦╝ ○

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    11/16

    Treadmill, bands, stretches

    Squat:

    135x8(2)
    225x6
    315x3
    347.5x6(3)

    Power Clean + Front Squat - 115x1+3(10)
     
  16. ASUThermo

    ASUThermo Wide Right: ╚╦╝ ○

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    11/17

    Treadmill, bands

    Bench Press:

    95x10(3)
    135x5
    225x3
    245x6(3)

    Pullup - Green x12,10,8
    Press - 115x8(3)
    Treadmill

    11/18

    Deadlift: Hook grip no belt.

    115x10(2)
    205x5
    295x3
    365x3(5)

    Squat: Beltless paused.

    135x5
    225x5
    315x3(6)
     
  17. ASUThermo

    ASUThermo Wide Right: ╚╦╝ ○

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    11/20

    Bike, lots of bands

    Bench Press:

    95x8(3)
    135x8(2)
    225x5
    255x6
    295x3
    255x6(3)
    Sling Shot
    295x10

    IVR - 8(5)
    Roll Out - 12(4)
    Treadmill, bands
     
  18. ASUThermo

    ASUThermo Wide Right: ╚╦╝ ○

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    11/21

    Treadmill

    Deadlift: Hook grip thorugh 525.

    135x8
    225x5
    315x3
    405, 475, 525
    490x5

    Squat: Beltless, ST knee sleeves.

    135x8
    205x6
    255x3
    305x6(4)

    Lunge - 45x8(2)
    - GHR - Green x 10(2)
    Leg Raise - 20(2)
     
  19. ASUThermo

    ASUThermo Wide Right: ╚╦╝ ○

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    11/22

    Treadmill, bands

    Bench Press:

    95x8(3)
    135x8
    185x3
    225x2
    237.5x6(5)

    DB Bench - 85x15
    Pull Up - Purple x6(5)
    DB Press - 25x15(2)

    11/23

    Treadmill, bike

    Squat:

    135x8
    225x6
    315x3
    375x3
    347.5x6(4)

    Deadlift - 325x3(3)
    - Front Squat - 135x5(3)
    Leg Raise - 20(2)

    11/24

    Treadmill, bands

    Bench Press:

    45x20(2)
    95x8(2)
    135x8
    225x5
    257.5x6(5)
    2 Board
    257.5x15

    Press - 95x8(3)
    Row - 95x10(10), alternated grips
    Treadmill

    11/25

    Treadmill

    Squat: Beltless

    45x10
    135x10
    225x8
    275x5
    315x3
    365x3
    405x3(2)

    Power Clean + FS - 95x1+3(3), 135x1+3(3)
    Clean - 135x3(5)
    Row - 135x10(2)
    Roll Out - 10(3)
     
  20. ASUThermo

    ASUThermo Wide Right: ╚╦╝ ○

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    11/27

    Bike, bands

    Bench Press: Wraps and belt on work sets.

    45x20(2)
    95x10(2)
    135x10(2)
    185x5
    225x5
    260x3
    295
    310x3
    275x8,9,10
    Sling Shot
    310x10

    IVR - 8(4)
    - Roll Out - 8(4)

    Treadmill
     

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