Goals & Gains Nu'Keese vs. A Lawyer

[ASUThermo]

06/28 - Sun - Home

Bench Press: Bested the work on this day from last cycle.

20x15(2)
50x8
75x5
100x4
120x3
140x2
155
165x2
170x2
175x2
172.5x2(3)
167.5x2(2)

Pulldown - 100x10(3)
DB Curl - 35x10(3)
Cable Row - 140x10(3)

 

[ASUThermo]

06/29 - Mon - Home

Squat: Paused some of the 195 reps.

20x10
75x5(2)
125x3
175x3
205, 225
195x2(8)

Deadlift:

170(3)
200
225(6)
225x2

Band Crunch - Purple x20, green x12

 

[ASUThermo]

06/30 - Tue - Home

Not fully recovered from Sunday/the weekend. Had to adjust.

Bench Press:

20x15(3)
70x5(2)
92.5x5
115x3
135x2
152.5x2
166x3
158.5x3
153.5x3

Cable Row - 155x10(4)
Dumbbell Curl - 35x10(2)
- Lat Raise - 15x10(2)

 

[ASUThermo]

07/01 - Wed - Home

Squat: Beltless paused, just wanted to get some light reps in.

20x10(2)
75x5
120x4
145x3
130x3(3)

Leg Raise - 20(2)

 

[deadshot138]

Are you writing your own program ?

 

[ASUThermo]

Are you writing your own program ?

No, but I have a fair amount of input.

07/03 - Fri - Home

Squat:

20x10(2)
50x8
75x5
100x5
125x4
150x3
175x2
195, 220, 230, 240
227.5x4 PR, RPE 9.9

Bench Press: We were looking for a 4 rep PR, but wasn't there.

20x15(2)
70x8
100x5
120x3
140x2
160, 175, 185
197.5 RPE 9
182.5x3 and a close miss, left side lagged.

Deadlift: Surprise guests arrived so cut this short. Still ahead of last peak.

120x3
175x2
205, 235

 

[ASUThermo]

6/26-7/3


07/06 - Mon - Home

Pulldown - 100x12(2)

Bench Press: Didn't know 172.5x6 would have been a PR, 6th rep would have been very difficult, if not a miss anyways.

20x20(2)
70x8
95x5
120x3
140x2
155, 165
175x3
172.5x3(3)
172.5x5 @ 9+
172.5, 3 ct pause at all commands.

Cable Row - 170x7(5)
DB Curl - 35x10(3)
Lat Raise - 15x12(3)
Hammer Curl - 35x10

 

[ASUThermo]

07/07 - Tue - Home

Bike, lunges

Squat:

20x10(2)
75x5(2)
125x3
175(2)
195, 215. 225
207.5x3(5), easier than last prep

Deadlift:

120x5
175(2)
205(2)
215(2)
225, 235

Leg Raise - 15(2)

 

[boingyman]

Good work man! I can smell some 1RM prs brewing.

 

[ASUThermo]

Good work man! I can smell some 1RM prs brewing.

I think so! Just need to put it together on meet day. I am going to have to start training in a mask, I have only tried it one time so far, wasn't a good experience in the hot garage.

07/08 - Wed - Compare this session to 04/08

Bike, face pulls and curls

Bench Press: Shoulders elbow and wrist were all pretty good. RPE was high, but got in all the sets.

20x15(3)
70x8
90x6
107.5x5
120x3
132.5x3
145x2
157.5x2
170x2
175x2
177.5x2(2)
175x2(2)

Cable Row - 185x5(4)
Bar Curl - 20x15(3)
Hammer Curl - 35x10(2)

 

[ASUThermo]

07/09 - Thu - Compare to 4/9

Squat: Took today as a recovery day, shoulder and hip acting up. Stomach issues too. Legs ended up feeling really good.

20x10(3)
75x5(2)
125x3
155(2)
175x2(2)

Pulldown - 80x10(3)

 

[ASUThermo]

07/11 - Sat - Home

Squat:

20x8(3)
75x5(2)
125x3
155x2
175, 195, 210, 225
232.5x3 PR @ 8.5 - 9
195

Bench Press: Ugly sloppy PR, total NFL touch and go, butt stayed down though.

20x15(3)
70x6
95x5
120x3
145, 157.5, 175
190x3 PR @ ~10
170(2), long commands.

Deadlift: Bar slipped on 265, used the Rogue bar like an idiot, chalk couldn't combat the sweat and lack of knurling.

120x3
170, 220, 245, 265, grip slipped

Was very active in the pool for the remainder of the day, shoulder and knee were sore from volley ball and diving board, fair improvement on Sun and Mon AM.

 

[ASUThermo]

07/13 - Mon - Office Gym (lbs.)

Bench Press:

45x15(3)
155x6
245x4
295x3
335x3
360x2
385x2(3)
365x3

Lat Pulldown - 85x lots of sets and reps
Alt DB Curl - 35x8, 40x8
45Deg Lat Raise - 15x12(2)

07/14 - Tue - Home

Sqaut: Was in a bit of a rush but pain during sets was next to nothing. Left shoulder and elbow were lit up after getting out from under the bar.

20x10(3)
75x5(2)
125x3
155x3
185x2
205x2
210x2
220x2
232.5 @ 8.5
220x2(2)
222.5x2

Deadlift:

120x3
170(2)
210(2)
230
240(3)

Roll Out - 8(2)

 

[ASUThermo]

07/15 - Wed - Home

Bench Press: Good session considering how tired I was from the pool all day. No caffeine or NSAIDs.

20x15(3)
70x6
87.5x5
105x4
122.5x3
140x2
150x2
160x2(2)
162.5x5, all competition pauses.

Cable Row - 170x6(3)

Avoid diving board, volleyball and getting out of the pool without the assist of ladder or steps until after the meet. One or all of those things are definitely contributing to the shoulder and elbow agitation, and right knee pain.

 

[ASUThermo]

07/16 - Thu - Home

Hips and shoulder were really wrecked, took squat to 215 and called it there.

07/18 - Sat - Peffer's

If shoulder and elbow pain can be minimized a small competition PR might be there for squat. All bench and deadlift lifts were done with the mask.

Squat: Failed 247.5, would have been able to take it again and probably hit it, but pain was pretty annoying and wanted to conserve for bench.

20x8(3)
75x8
105x5
135x3
155x2(2)
185, 205, 225, 240, 247.5x, was supposed to be a double lol.

Bench Press: Went well, 200 and 205 or more should be there on Saturday.

20x15(3)
70x8
95x5
120x3
145x2
165, 185
192.5x2 PR
200, almost comp pause ties PR
190, super long pause

Deadlift: 2.5kg ahead of last prep, about the same RPE.

125x3
155x2
185, 215, 245, 260, 272.5

 

[ASUThermo]

07/20 - Mon - Home

Squat: Elbow and shoulder were really bad, only worked to 215 for a pair of singles.

20x10(3)
75x8
125x5
155x3
175, 195, 205
215(2)
175

Bench Press: Commands.

20x15(3)
70x8
100x6
125x3
145x2
160, 175, 177.5, 180

Pulldown/Cable Row - 125x5/5(5)

 

[ASUThermo]

07/22 - Wed - Home

Tricep pushdowns, face pulls

Bench Press: Super long commands.

20x15(4)
70x5
100x4
120x3
140
155(3)

Deadlift:

120x3
155(4)

Cable Row - 125x5(2), pause at chest

 

[ASUThermo]

2020 USAPL Avenger Athletics Throwdown



07/25/20
-Weight: 109.7
-Squat: 220, 240, 250 (2.5 Comp PR)
-Bench: 190, 200x, 200x (2.5 Comp PR)
-Deadlift: 255, 270, 282.5 (2.5 Comp PR)
-Total: 722.5 (7.5 Comp PR)
-Wilks/GL/Dots: 425.55/87.42⁣⁣/428.35

Biggest problem on the day was that I did not hydrate properly, and need to communicate with the people doing the bench hand off better. Caffeine in the AM must be eliminated on meet days (1 cup of coffee around 6:30 and another around 10:00). Might consider going with no lift off in the future to eliminate variables on meet day.


12:30 - weigh in, I was about 2kg lighter than I expected, scale at home is about 2.5kg off, thought it was about 1 off.
1:45 - 2 scoops pwo, started warming up
2:40 - 1st squat

Squat: Called it perfectly to hit a small PR and conserve energy for bench. Shoulder and elbow had no major issues. Legs were a little tired after.

45x10(2)
75x8
105x3
135x3
160, 180, 200

220 - empty bar, came a little forward
240 - felt/looked like an opener
250 - RPE 9, 2.5 kg meet PR with plenty left in the tank

Bench Press: Legs were a little tired during warmups, 100% felt 200 was there even with long commands and a shit handoff. Must keep head on bench, no back knot headbands on bench anymore, either go 2Pac or an elastic type.

20x12(3)
135x8
225x5
275x3
305x2
335, 365, 395

190 - as expected
200x - hand off put bar out of place, while trying to recover back got out of place and the start command was delayed, should have re racked the bar
200x - hamstring and lower back got tight, and had a knot in that hamstring, just wasn't there on the day

Deadlift: Hamstring and back were fine after Jake worked on it. Grip wasn't great, moisture was everywhere. Will only use our chalk going forward. Other than that it was easy and routine. Hips seemed to be in a better start position too. Need to work on left leg, got called for soft knee on 2 and 3, seems like it might be something I need to discuss with the refs before the meet.

135(3) to test the hamstring, no pain.
225x5
315x3
365, 415, 465, 515

255 - easy opener
270 - grip was slipping, lol, got 2 whites though
282.5 - perfect call, would have probably dropped 2.5 more

Hydration
All last reps on bench need to be long pauses
All unracks on top sets need to be held at command points for exaggerated amounts of time
Squat openers have to be 4 reds or more going forward
DL 2nd attempts have to be greater than 600lbs

 

[CRZA]

Everything looked pretty good and easy also, technique looking great aswell. Congrats on the PRs! Great work man, keep on keeping on!

 

[boingyman]

Congrats on those PRs despite missing your 200 bench. You'll smash it next time.