Goals & Gains Nu'Keese vs. A Lawyer

W/U - UB band, lunges, bw squats, core

Squat: Belt on 415. All reps ATG, felt easier than last week.

135x8(3)
225x5
315x3
365
415x5(5)

SDL - 225x6, 275x6, 325x6(4)
Lunge - 95x6(4)
Band Crunch - 20(2)
KBSB - 97x10(2)
 
W/U - ub band, lots

Bench Press: Paused first and last rep of each work set, paused all reps on last one.

45x10(3)
135x5(2)
185x4
225x4
260x8(4)

BOR - 135x8(4)
RDR - 12.5x10(2)
CGLPD - 140x10(2)
DB Incline - 75x10(2)
- HC - 30x10(2)
JK SU - 15(2)
 
10/15

Squat:

135x5(3)
225x5(2)
315x4
365x4(6)

GM - 185x3(3)
Band Crunch - 20(3)
BLR - 12(3)
Calf Raise - 50x20(2)

10/16

W/U - UB band, LPD - 100x10(2)

Bench Press:

45x12(3)
135x6(3)
225x3
255x3
275x3(6)

1ADB Mil - 40x8(2)
- 1ADBFR - 12.5x8(2)
BTNLPD - 120x8(2)
Tri PD - 60x10(2)
DBC - 30x10(2)

10/17

W/U - UB band, lunge

Deadlift: Open belt on 455.

135x8(3)
225x5(2)
315x2(2)
405x2
455x4(6)

Squat: No belt.

225x3(2)
315x3
325x3(8)

BS Squat - 8(4)
- DBRDL - 65x12(2)
Calf Raise - 70x16(2)
- Shrug - 225x8(3)
 
W/U - UB band, LPD - 120x10(2)

Bench Press: Belt on work sets. Almost every rep paused.

45x10(4)
135x8(2)
225x3(2)
275x3
325x3(8)

IVR - 5(2), 26x5(5)
Incline - 135x5, 225x5(2)
CGLPD - 170x10(2)
BC - 95x6(3), 45x12
Dec SU - 15(2)
Y - 10x15(2)
 
W/U - ub band, lunges, bw squats, pulldown

Squat: Messed up the reps, should have been 440x3(6). Belt on 440. New left hip pain.

135x5(4)
225x4
315x3
405x2
440x4(2)
440X3(2)
440X4

Deadlift: Alternated grips, all reps were very fast. Lifted in WL shoes.

225x4
315x3
365x6(4)

BSS - 8(4)
Hip Thruster - 8(2)
- Leg Raise - 8(2)
 
W/U - ub band, lat pulldown

Bench Press: Close grip.

45x10(4)
135x8
185x8
235x9(4)

BOR - 135x8(6)
DB Fly - 25x8(2)
- Narrow DB Bench - 25x12(2)
Con Curl - 10(2)
HCurl - 25x10(2)
Dec SU - 15(5)
-RD Raise - 10x10(3)
-Lat Raise - 10x10(2)
 
10/23

W/U - lots of upper body band work and pulldowns

Bench Press: All reps paused and fast, no wrist wraps.

45x12(3)
135x9(2)
225x3(3)
285x3(6)

CSDB Row - 55x8,8,10
- DB Press - 55x12,20 - bench on slight incline, elbows very tight
BLR - 10(4)
Shoulder work
ADBC - 30x12,10,8
Ab Wheel - 8(3) - wide grip, no shoulder pain

10/24

W/U - ub band, BE, hamstrings, bw squats, lunges

Squat: No belt or knee sleeves.

135x5(4)
225x3(2)
315x3(5)

Deadlift: Open belt, straps all sets but first. WL shoes.

225x5(2)
315x3
405x2
455
475x3(4)

SDL - 225x5(4)
- Shrug - 225x5(4)
BSS - 10(2)
- Hip Thrust - 30x10(2)
 
Deload Week

W/U - elliptical 8m, ub band, lpdx10(2)

Bench Press:

45x12(3)
135x5(3)
225x3(2)
275, 315
335x3

IVR - 5, 31x5(5)
CGLPD - 150, 170, 190, 210, 230 x5
Crunch - 15, 12, 10
 
W/U - GHR 4(2), ub band

Squat: Belt on 455.

135x5(3)
225x3(2)
315x3
365, 405
455x3(6)

Deadlift: Very fast and easy.

225x5
315x3(2)
365x7(4)

KB Farmers - 88's x60(4) - turn at 30
Rev Hyper - 10, 8, 6, 6
- Bench LR - 10, 8, 6, 6
 
DELOAD WEEK

W/U - lat pulldown, ub band work, decline situp

Bench Press:

45x10(5)
135x5(4)
185x3
235x6(3)

Shoulder work
DB Fly - 25x10(2)
Hammer Curl - 25x10(5)
- DB Military - 25x8(4)
LPD - 140x10(4)
Chest Press Machine - 80x10(2)
 
W/U - GHR - 5(2), ub band, lunge, bw squat

Squat: No belt, atg, explosive.

45x5(2)
135x6(2)
225x3(2)
315x2
405x3(6)

Deadlift: DOH, explosive.

225x3(3)
315x3(3)

Band Crunch - 15(5)
BLR - 10(3), very slow
LPD - 140x10(2), very slow
 
10/30

DELOAD WEEK

W/U - ub band, lpd

Bench Press: All reps paused.

45x12(4)
135x6(2)
225x3(2)
275
295x3(6)

LPD - may sets and reps, paused at chest
Crunch - 10(2)
Lat Raise - 12.5x10(4)
Tricep PD - 60x12(2)
- EZ Curl - 75x12(2)
Ab Wheel - 12(2)

10/31


W/U - Prowler 150 yds, GHR 6(2), lots of ub band

Squat:

45x8
135x6(2)
225x3(2)
275x3(3)

Deadlift: Toro belt on work sets, half bare foot half in WL shoes. Will train DL in wrestling shoes or barefoot. Mixed grip.

225x3(2)
315x3
405x2(2)
495x3(6)

Prowler - 90x25(4)
- JKSU - 10(4)
KBSB - 70x8(4)
- GHRx5(2)
CGLPD - 200x8(2)
 
W/U - lots of ub band, various pulldowns

Had to adjust target max from 400 to 390. will be have to shoot for a modest PR at meet.

Bench Press: Belt and wraps on work sets, all reps paused.

45x12(4)
135x5(4)
225x5(2)
275x3
315x3
345x2(3)

Dip - 10(3)
DB Incline Row - 45x12(4)
Seated AHC - 45x6(3)
Dec Su - 25,20,15,10
- Paused LPD - 150x5(5)
 
W/U - lunges, ub band, GHR 5(2)

Squat: Belt on 455 and on.

225x3(2)
315x3(2)
405, 455
475x3(4)

Deadlift: Mixed grip, held at top for a while to work on grip.

225x5
315x3
405x2
455x3(5)

KBSB - 88x8(4)
Lunge - 45x8(2)
 
W/U - ub band, bench pulldown

Bench Press: 5 second pauses. Tried to press bar "away" from head, felt good.

45x10(4)
135x10(2)
225x5
275x3
295x3(6)

IVR - 3(8), paused at top, very hard
DB Bench - 85x12(2)
Dec Su - 20(2), 15(2)
- CGLPD - 170x12(2)
- RDR - 20x12(2), 10(2), bent arms, felt like rear delts were more engaged
DBC 0 25x12(2), pause at top
 
W/U - ub band, lunges, GHR 5(2), pulldown

Squat: Belt-less, atg. No knee sleeves on last two sets. Accidentally did 3's on the first two sets.

135x6(2)
225x3
315x2
405
425x3(2)
425x2(3)

Deadlift: Belt less, slow on the way down, held at top for 5 count.

225x5
315x3
405x2
455x3(3)

Band crunch - 20(3)
- BSS - 8(3)
 
11/06

W/U - UB Band, LPD - 120x8(2)

Bench Press: 5 second pause.

45x12(3)
135x10(2)
225x5
275x2
295x2(3)

RDR - 30x8(2)
ADBC - 30x8(2)
LR - 12.5x12(3)


11/07

W/U - UB band, stretching, core, GHR 5(2)

Deadlift: Had to deadlift first, all racks taken up. Belt on 495 and up.

135x5(2)
225x3(2)
315x3(2)
405x2
495x2
535x2(6)

Squat: High bar, beltless, no knee sleeves.

225x3(2)
315x3
405x2(2)

Band Crunch - Med x10, Thick x10(3)
Shrug - 225x12,10,8
- KBSB - 70x20,16,12
 
11/09

WU - UB Band, LPD, BPD

Bench Press: Paused 2 out of 4 reps on 355x5 and paused first on the double.
This weight will most likely be the opener.

45x12(3)
135x10(2)
225x3(2)
275x2
315x2
355x4 PR
355x2

DB Bench - 90x7,10,8 must continue with DB flat bench
IVR - 4(8), tried to pause at top
BLR - 12(3)
- Band Crunch - 8(3)

11/10

WU - UB Band, lunges, GHR 5(2)

Squat: Very difficult. Last rep done without knee sleeves.

135x6(2)
225x3(2)
315x2(2)
365, 405, 455
495x2(4)
495(2)

Deadlift:

225x5
315x3
405x2
405x2(3)

Lunge - 95x6(4)
- UB band work
Dec SU - ~75
 
W/U - ub band, LPD - 120x8(2)

Bench Press: 35X tempo on 315.

45x20(3)
135x8(2)
225x3
265, 285
315(3)

LPD - 150x5(2) 3 second pause at chest
DB Bench - 75x10(2) lowered at a 5 count
 
Ran late, no real warm up.

Squat: Beltless, paused.

135x5(4)
225x3
315x2
365, 405
445x2(3)

Lunge - 95x7(3)
Dec SU - 25,20,16,13
- LPD2C - 150x5(3), paused
 
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