Goals & Gains Nu'Keese vs. A Lawyer

MilkManUK said:
Nice work in here. Also, 1000th post!
Click to expand...

Thanks man, things have been coming together nicely.

Thursday

W/U - Band upper body, back ext. 10(2)

Deadlift: Beltless. All reps with 405 were fast and easy.

135x8(2)
225x3(2)
315x3(2)
365x2
405x3(6)

SDL - 225x8(4)
Fat Bar work for grip, shrugs, curls and holds
BE - 12, 10, 8
GH SU - 20x12, 10, 8

Saturday

W/U - BE - 10(2), upper body band, lunges

Front Squat: Belt on 275.

135x5(2)
185x3
225x3
275x3(3)

Calf Raise - 185x10(4)
- Step Up - 5(4)
BE - 8(2)
- KBSB - 32kg x8(2)
- GH SU - 8(2)
Fat bar work
 
W/U - Upper body band, foam roller

Bench Press: All reps competition pause.

135x5(4)
225x3(2)
275x2
315x3(6)

Press - 95x8(4)
DB Bench - 75x8(4), feet up
- DB Row - 75x8(4), chest supported on bench, raised with plates, use blocks next
Bar Curl - 45x8(4)
 
W/U - BEx10(2), band upper body, jumps, lunges

Squat:

135x5(2)
225x3(2)
315x3
405x2
465x3
425x3(5)

Deadlift - 315x4(3)
Crunch - 15(3)
Band Crunch -15(3)
BE - 12, 10, 8
Bench Leg Raise - 15(3), BLR
 
W/U - tons of upper body band work

Bench Press: very long pause for all reps.

135x8(2)
225x4
275x4(3)

IVR - 5, 6, 7, 8, 8
Push Press - 135x5(2), 185x5(2)
DBC + 1ADBP - 35x5+5(3)
Bench LR - 15(3)
SU - 10(2) done very slow with heels anchored, not toes
 
W/U - BEx10(2), lunges, band upper body

Squat: Belt on last 2 sets of 415. ATG squats, final rep of each set paused at bottom.

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

Deadlift: Practiced sumo for about 10 or so reps with 315. Open belt, all reps moved fast.

225x5
315x about 15
365x4
415x4

CR - 135x10, 185x10(3)
Step Up - 8(3)
Leg Raise - 15(2)
Negative GHR - 6 tried to go descend as slow as possible each time
 
W/U - Upper body band, used a thicker band, a few lunges, BEx8, GHSUx8

Bench Press: 290x5(5) might be a 5x5 PR, 18 or so of the reps were competition pause.

45x20
135x5(2)
225x5
275x2
290x5(5)

IVR - 8(5)
Bar Curl - 45x10(5), very slow, held at top for a bit
DB Bench - 75x12(3), feet up tried to move weight slow
 
W/U - upper body band, lunges, GHSU 5(2), BE 5(2)

Squat:

45x10(2)
135x5(2)
225x4
315x3
405
410x5(5)

Deadlift: Open belt, WL shoes for first 3 work sets, socks on 4th. Mixed grip for work sets.

225x6
315(2)
365
415x6(4)

Prowler - 45x25x2(3)
- BE - 10(3), paused at top
GHSU - 5(2)
 
Bench Press: Used Rogue bar, bench and rack. Was able to get feet wider, bench was very tacky. Ring fingers on rings. Very easy. 2 sets long pause, two sets quick.

135x8(2)
225x5
250x8(4)

Pulldown - 70x12, 86x12(2)
CSDBR - 75x6(4)
Bar Curl - 45, 55, 65, 75, 85, x5
Ab Wheel (wide) - 8(5)
Tricep Pushdown - ???x12(2)
 
W/U - BE - 5(3) held at the top, upper body band

Deadlift: Open 10mm, mixed grip, barefoot, SBDs. Surprisingly easy and fast.

135x8(2)
225x5
315x3
365, 405
455x3(5)

Squat: Beltless, deep, fast.

135x5
225x5
315x3
385x2(3)
390x2(2)

SDL - 135x8, 185x8(4)
Band Crunch - 8(5), held contraction for a short pause
Calf Raise - 185x10(3)
BLR - 10,15,15,10, butt hanging over edge of bench
 
W/U - Upper body band for a long time, bar x 25

Bench: All reps held for a very long pause.

135x8
225x5
275x3
315x3(5)

IVR - 5, Chain x5(5)
Bar Curl - 45x5(3), 65x5, 85x5(3)
- DB Bench - 80x8(4)
KBSB - Orange x12(3)
- 1Arm Lat Raise - 15x8(3)
 
W/U - BE ~20

Squat: Slow, paused, deep.

135x5
225x5
275x5(3)

Sumo DL - 135x5(5), slow, easy
Seated CR - 50 ~ 25, stretched at bottom
Negative GHR - 5
GHSU - 8(2), full range
BKR - 8(2), very slow
 
W/U - lots of UB band work, Bench/Row 45 x about 40 each

Bench Press: Grip - N, MF, N, IF, N, Ring. Slow, paused, feet up.

135x8
195x5(6)

BOR: Used tapered belt. Tried to be very strict.

135x8
185x5
225x5(3)

DL - 135 for about 30 reps, used tapered belt.
SADBC - 45x5(5)
DB Row - 45x9(2), chest on end of incline, not better than raised bench
Ab Wheel - 20, 16
 
W/U: BE - 10,10,8, UB Band 20's, lunges, BW squats, core stuff

Squat:

135x5(2)
225x5
315
Belt
315, 405
420x3
425x3(4)

Deadlift: WL shoes, Toro belt needs to be one hole tighter. Paused inch off floor.

225x5
315x3
405
430x2(2)
435x2(3)

Step Up - 8(4)
Band Crunch - 10(4)
Bench LR - 15(3)
NGHR - 5(2)
BE - 5
 
W/U - UB band, bar row/bench

Bench Press: All reps paused. Used band on bench.

135x8(2)
225x5
275, 315, 345, 365
275x5(2)
270x5(3)

BOR: Tried to be as strict and parallel to the floor as possible. Open belt.

135x8(2)
185x5(5)

Bar Curl - 45x8, 65x7, 85x7(3)
DB Bench - 85x8(3)
CSBR - 8(2)
Band Tricep - 12(2)
GHSU - 8(3)
Ab Wheel - 10(4)
- Lat Raise - 15x8(3)
 
W/U: BE x10(2), UB band, lunges, bw squats

Front Squat + Paused Squat: No belt.

135x5+5(3)
225x3+3(3)
275x3+5(3)

Calf Raise - 185x12(2)
Sumo DL - 185x3(3), 235x3(3)
Band Leg Curl - Red x10(2)
Split Squat - 8, 35'sx5(2), 8
KBSB - Maroon x12(3)
BE - 8(2)
 
W/U - BE x8(3), 5, UB band, bw squats

Deadlift: Belt on 405 and on.

135x8(2)
225x4
315x2
405x2
475x4(5)

Squat: Belt on 315 and on.

135x5(2)
225x5
315x2
410x2
405x2(4)

DB Lunge - 30x8(4), 2 rev
Band Crunch - 10(4)
Shrug - 225x8(4)
AB Wheel - 10(2)
 
Bench Press: Elbow sleeves and belt for work sets. Less than competition pause.

135x10(2)
225x5
275x2
315x4(5)

IVR - 6(2), Chain x6(2), 6
IDB - 70x8(4), very slow, paused at bottom
Bar Curl - 65x8, 85x8, 65x8, very strict/slow
Skull Crusher - 65x8, 85x8(3)
SU - 12(3)
Ab Wheel - 10(2)
 
W/U - BE - 5(3), UB band, lunge, bw squat. Felt tired and tight, especially in left hip/leg.

Squat: Belt on work sets. Felt very heavy.

135x5(3)
225x4
275x2
315x2
365, 405
435x4
430x4(4)

Deadlift: Socks.

225x5
315x2
405x2
450x2(2)
445x2(3)

KBSB - Maroon x12(2)
DB Lunge - 35x8(2)
Ab Wheel - 12(2)
 
Can you explain your log title? Nu'Keese is a football player, no?
 
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