Goals & Gains Nu'Keese vs. A Lawyer

[ASUThermo]

Can you explain your log title? Nu'Keese is a football player, no?

I got a UFC and had people over to watch it. I think during that time Nu'Keese Richardson was a hot topic in the news either as a prospect for college football or when he was actually in college robbing gas stations with water pistols. Jared Hamman was fighting Rodney Wallace and was getting wrecked early in the fight and a buddy of mine, who was also on sherdog at the time, walked in late and said something like "oh look it's Nu'Keese vs. a lawyer". I guess it was fresh on my mind when I made the log.

W/U - UB Band lightest band tons of reps in all directions. BB row ~20 reps.

Bench Press: Short wrist wraps, sneakers with heel down, ring finger on ring.

45x20
135x8
225x4
255x8(3)

BOR: Very strict, no pause at top.

135x8
185x5(5)

SADBC - 35x10, 8, 6
- Plate Front Raise - 10x10, 8, 6, pause at top, arms at bench angle
Bench Reverse Crunch - 10(3), 20
- Close Grip Bench - 185x8(3), feet up, pause just before hitting chest
Lat Pulldown - 120x10, 8, 6, locked back at an angle similar to incline
Ab Wheel - 10, 8, 6

 

[ASUThermo]

Missed 10 days of training due to illness. Programming has been changed.


W/U - BE 8(2), arm swings, lunges, bw squats

Squat: Beltless, max depth, pause.

135x5(4)
225x5
315x3
365x3
320x3(6)

Bench Press: No wrist wraps, competition pause.

135x8(2)
225x3(3)

Deadlift: Mixed grip, wl shoes.

225x5
315x3
365x3(3)

 

[ASUThermo]

Squat: In a rush so warmed up on the fly. No belt, max depth.

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

Bench Press: All competition pause, 315 done by verbal commands, longest pauses ever...

135x8(2)
225x5
275x3
315x3
275x3
225x5

SADBC - 35x8(2)
Band Row - 12(3)
SU - 8(4)

 

[ASUThermo]

Squat: No belt, max depth.

135x5(3)
225x3
315x3
365x2
405x2

Bench Press: New Slingshot on 275 and heavier, the thing must at 40-50lbs easy. All reps competition pause.

135x8(2)
225x3(2)
275x3
325x3
375

Deadlift: Hook grip on all but last set. WL shoes.

225x5
315x3
405x3(3)

Kroc Rows - 50x15, 65x12
Upper Body Band Work for about 10 minutes.

 

[Aleks Sytsevich]

Which slingshot did you get?

 

[NurseKnuckles]

Nice. I thought it would have to do with Nu'Kesse the football player, just figured I'd ask.

I lurk this log tons. Its good solid work.

 

[ASUThermo]

Which slingshot did you get?

The red one. I did some research looks like people get a 20-30% boost out of them, so I'll be eyeing 4 plates ASAP in that thing.

Nice. I thought it would have to do with Nu'Kesse the football player, just figured I'd ask.

I lurk this log tons. Its good solid work.

I like to think that his mom did a pretty good job at making Nu'Keese stand out at roll call.

Thanks, I've got a lot of lost strength/work capacity to get back so it'll probably be pretty lame for a few weeks.

Squat: High bar, beltless, paused, max depth.

135x8(2)
225x5
315x5(2)

Close Grip Bench: Slow, long pause about 1 inch off chest, feet up.

135x8(2)
225x5(2)

Strict Close Grip BOR: Matched CG bench grip, pause at chest.

135x8(5)

Bi/Tri Band: 20,16,12 each
Band Crunch/Rev Crunch: 10(2)

 

[ASUThermo]

W/U - UB Band, BE 10(2)

Squat: Belt on 315 and up.

135x5(3)
225x3(2)
315
365x2
380x2(4)

Deadlift: Belt on 315 and up.

225x3(2)
315x3
405x2
455x3(2)
425x3(3)

Bench Press: Slingshot on 315 and 365. Sore left elbow.

135x8(2)
225x5
275x3
315x5
365

BE - 10(2)
Band Leg Curl - 1 leg 10,8 2 legs 20, 16
Bench Leg Raise - 12(3)

 

[ASUThermo]

W/U - UB band for a long time.

Bench Press: Competition pause. Left elbow was very sore.

135x8(2)
225x4(2)
275x3
315
315x3(2)
275x3(3)

BOR - 135x6(6)
1ADB Press - 30x10(3)
ADBC - 30x10(2)
Band Tricep - 15(2)
BTN Press - 95x6(3)

 

[ASUThermo]

W/U- BE 8(2), UB band, lunges

Squat: Belt on 315. Very tough all sets were 8-9.

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

Deadlift: Belt on 405. Easy. Done in WL shoes.

225x2(2)
315x2
405x2(5)

Lunge - 45x5(2)
- Band Crunch - 15(2) thin black
Bench Leg Raise - 10(3)

 

[ASUThermo]

W/U - UB for a long time, lunges, bw squats, stretching

Bench Press: Some sets competition pause, some touch and go, last rep always paused.

135x5(3)
225x4
245x5(5)

Bar Curl - 75x5(3), slow with pause at top
CS Band Row - 8(2), fast with pause
KBSB - Orange 8(2)

 

[ASUThermo]

Friday

W/U - UB band, step ups x10, BEx8(2)

Deadlift: Straps on last 3 work sets.

135x5(2)
225x3
315, 405
455x5(4)

Squat: Belt. Warm up sets were WL style.

135x5(2)
225x3
315x2
315x7(3)

Lunge - 45x8(3)
- KBSB - Orangex15(2)
GHR - 3,2,1
BE - 8(3)

Saturday

W/U - Bike 12 min, UB band, bw squats

Bench Press: All reps paused.

135x8(2)
225x3
275x3
290x5(4)

BOR: Strict reps.

135x5
185x5(4)

Hammer Curl - 35x8(3)
-Ab Wheel - 15(2)
3 Way Shoulder - 10x8(3)

 

[ASUThermo]

W/U - UB band, bench jumps x10, BEx8(2)

Squat: Belt on 405 and on. Difficult, squat needs to be adjusted.

135x5(2)
225x3
315x3
405, 455, 475
390x5(4)

Deadlift: No belt, WL shoes. Easy.

225x3
315x3
395x3(6)

WL Squat - 135x8(3)

Bench Press: Slow reps, long pause.

135x8
225x4(3)

Med Ball Throw - Orange x20,15
Prowler - 25(3), start line to 1
Walking Lunge - BWx10

 

[ASUThermo]

W/U - UB band, lunges 45x5(2)

Squat: WL style, paused.

135x6(2)
225x3
275x3(6)

Bench Press: Paused most reps, all final reps of each set.

135x8(2)
225x3
275x2
285x5(5)
Sling Shot
315x9, tried a long pause for 10th rep and could not finish.

BOR: Slight pause at top, pendlay-ish row.

135x5
185x5(5)

Done Wednesday

DB Bench - 75x8(3), pause at bottom and top
ADB Curl - 35x8(3)
Bench LR - 15(3), straight legs
ADB Press - 30x10(3), arm extended
Standing Band Crunch - 10(3)

 

[ASUThermo]

W/U - BE x 8(2), Dead Bug 15s(2), UB Band, Dynamic Row 135x5(2)

Deadlift: Straps on 475x8 and on.

135x5
225x3
315x3
405x3
475x4
475x8
475x4(3)

Bench Press: Various grips, all reps paused.

135x5(2)
225x3
245x3(6)

Squat: PL style, no belt.

135x3
225x3
315x3(6)

KBSB - Orange x 16(2)
BE - 10(2), held at top
Lunge - BWx10

 

[ASUThermo]

W/U - Band UB, lunge, chopper, BW squats

Squat: No belt.

135x5(4)
225x3(2)
315x3(2)
365x3
405x3

Bench Press: All reps paused.

Bar x20, 10
135x8, 5
225x3
275
315x4
350x3, sling shot

BOR - 135x6, pause at top
- PD - 68x8(3)
AHC - 40x8(3)
BLR - 12(3)
CSBR - 7(2)

 

[ASUThermo]

W/U - Jumps, lunges, UB band, choppers, BW squats

Squat: Belt on 2nd set of 315 and on. Knee wraps on 495.

135x5(3)
225x3(2)
315x2(2)
405, 455
495, knee wraps
435x4(4)

Deadlift: Belt, mixed grip. Pause mid shin on way up and down.

225x3
315x3
430x3(4)

Lunge - 95x6(4)
Bench LR - 10(4)
GHR - 4,3,2
BE - 10(2)

 

[ASUThermo]

W/U - UB band, BW lunges, BW squat, choppers

Bench Press: Paused last rep of each set. Pain in both biceps, especially right.

45x20,10
135x8,5
225x3
275, 315, 355
315x4(4)
315x5

Squat: Paused WL reps, no belt.

225x3(5)

Press - 45x8, 135x5(2)
SU - 10(5)
-DBC - 25x8(2)
-DBP - 25x8(2)
-RDR - 10x8(2)
-Wide DB Row - 25x8(2)
Lat Pulldown - 100x6, 120x6, 140x6, 160x6

 

[ASUThermo]

Thursday

W/U - UB band, crunch, dead bug, bw squat, lunge

Deadlift: Mixed grip on first set, straps on the rest.

225x5, 3
315x3
405
495x4
495x7
495x4(4)

Squat: Belt on 405.

225x3(2)
315x3
405x3(4)

Lunge - 95x5(3)
- GHR - 3(3)
BE - 10(2)
Bench LR - 12(3)
LPD - 120, 140, 160 x6

Friday

Squat: WL style, pause at bottom.

135x5
225x3
275x3(3)

Bench Press: Shoulders and right bicep were feeling terrible.

135x5(3)
225x5
275x3
285x3(4)

Wide Incline DB - 40x12, 50x10, 60x8
- CGLPD - 100x12, 110x10, 120x8
Dec SU - 8(3)
- ADBC - 30x8(3)
1AKBP - 12kgx15, 12, 9, handle down
- 1AKBUR - 12x8, 10x8(2)

 

[ASUThermo]

W/U - Thick band UB, lung, bw squat

Squat: Belt on 315 and on. Was good for 1-2 more on 485.

135x5(2)
225x3(2)
315x3
405, 455
485x4 PR
455x3(4)

Deadlift: No belt or shoes.

225x5
315x3
405
455x2(3)

Lunge - 135x5(3)
- Bench LR - 10(3)
BE - 10(2), long pause at top
LPD - 130x10(2)