Goals & Gains Nu'Keese vs. A Lawyer

[ASUThermo]

10/04 - 24 Hour Fitness

Squat: Beltless 310

345x3(5)


Pulldowns and face pull, 1 and 2 hand

Bench Press:

Warmup sets
345x2
367.5x4
3 Ct. Board
225x3(3)
Close Grip
225x3(3)

Deadlift:

525
475x3(2)
475x5

TBar Row, ankle stuff

 

[ASUThermo]

10/07 - Home

Treadmill, face pulls

Bench Press: Had to give shoulders a break. Belt less tempo 312.

20x15(3)
50x8
75x8
100x5
125x2
135x2(3)

Pullups - 6(3), 3
Cable Row, Leg Raise, Seated Hammer Curl

 

[ASUThermo]

10/08 - Home

Treadmill, GHR

Squat:

20x8(2)
75x5(2)
105x3
125x3
155x2
175, 195, 210
220(2)
197.5
190(3)

GHR, Band Crunches purple x 15(3), bw squats

 

[ASUThermo]

10/09 - Work

Squat: Beltless

145x5(2)
205x4
255x3
315x2
365, 415
425(4)

Shoulder stuff

Deadlift: Beltless

250x3
325x3
395x2
415x4(3)

Rev Grip Pulldown - 175x8(3), 182.5x8, 190x8
BOR - 235x5(3)
Arms and more shoulder stuff

 

[ASUThermo]

10/11 - Home

Facepulls, band stuff and pulldowns

Bench Press:

20x10(3)
50x6(2)
100x4(2)
125x3
140, 150, 160
167.5x2
172.5(2)

Pullups - V Grip - 5(5)
Triceps - 80x10(3)
Seated DBC - 35x8(3)
Lat Raise - 15x8(3)
Face Pull - 30x10(3)

 

[ASUThermo]

10/12 - Home

Deadlift:

70x5(2)
120x3(2)
175x2
200, 225, 240, 252.5
230x3(2)

SDL - 170x3(3)

Squat: 323, belt on 192.5 and on.

70x3(3)
120x3
145x2
170x2
187.5, 192.5, 197.5, 202.5
170x2(2)

Cable Row - 80-140x8
Band Crunch - Green x12(3)

 

[ASUThermo]

10/14 - Home

Bench Press:

20x10(3)
35x8(2)
55x5
80x5
100x5
130x2
140, 150, 160
162.5x2(5)
.25 Board Press, 2 ct pause (Flat knee sleeve)
140x4(3)

Pullup - 6(4)
Bar Cur - 20x5(3), 25x10(3)

 

[ASUThermo]

10/15 - Home

Jump squats, GHR, pulldowns

Squat:

25x6(2)
175x5
125x3
155x2
175x2
200, 215
230x3 PR
210x2(3)

Deadlift: Beltless, held at top.

125x3
175x2
205x2
230
205(5)

Band Crunch - Green x12(3)

 

[ASUThermo]

10/16 - Home, post training 237, roughly 235 on a calibrated scale.

Face pulls, and some band stuff

Bench Press: Some small PR's on pace to match or exceed last years bench.

20x15(3)
45x8
70x8
95x5
120x4
145x3
157.5x2
170
175x3 PR, very small
167.5
Close Grip
160x4 PR
162.5x3 PR
147.5x3

BOR - 255x5(5)
Lat/Front Raise - 15x9/9(3)

 

[ASUThermo]

10/17 - Home

Deadlift:

255x3(3), lbs
145x3
175x2
205, 230, 250, 257.5
225(3)

DB Curl - 25x12(3)
Band Crunch - 12(3)

 

[ASUThermo]

10/22 - Home - 238, good weight based on all the food in Chicago

Squat:

20x10(2)
75x5
125x4
150x3
175x2
195x2
210, 225, 235
225(4)
Walk Out
245, 260, 270
1/4 Squat
270x5(3)

Bench Press:

20x10(3)
45x10
75x6
100x4
115x3
120x3
125x3

Deadlift:

120x5
160x4
185x2
205, 215, 222.5
217.5x2

 

[ASUThermo]

10/23 - Work

Shoulder stuff (extra external rotation stuff), arms, ankle stuff

 

[ASUThermo]

10/24 - Home

Squat: Belt on 195 and 207.5.

20x8(3)
75x5
125x3
155x2
175, 195, 207.5
175(3)

 

[ASUThermo]

10/25 - Home

Bench Press: Butt def came up on 185.

20x10(3)
70x8
100x5
125x3
145, 165, 175, 185
170(3)
Close Grip Long Pause
145x3(3)
Board Press Long Pause
145x4(3)

BOR - 255x4(5)
Band Pullapart - 15(5)
Std Hammer - 35x7(4)
- Std Lat Raise - 15x8(4)

 

[ASUThermo]

10/26 - Home

Squat:

20x8(3)
75x6
125x5
155x3
180x2
205, 220
227.5(2)
175x2

Deadlift:

125x3
175x2
205(3)
Stopped there, felling all types of shitty

GHR - 8(2)
Pulldowns - 80x8(3)

 

[ASUThermo]

10/28 - Home

Squat:

20x10(2)
75x6
125x4
155x2
177.5, 200, 217.5
222.5(3)

Bench Press:

20x10(3)
70x5
120x3
145, 155, 162.5, 167.5
Tempo 330, no wraps or belt
120x3(3)

BOR - 205x5(3)
Roll out - 7(2)

 

[ASUThermo]

10/29 - Work

Deadlift: Beltless

205x3
335x3
385x3(3)

Pulldown - lots of reps, slow eccentric
Shoulder stuff
Arms
Ankle stuff

 

[ASUThermo]

11/01 - Home
Weighed 106 in the AM, which should translate to just about 105 on a calibrated scale.

Squat:

20x10(2)
75x6
125x4
155x2
185, 207.5, 217.5, 232.5, 237.5

Bench Press:

20x10(2)
70x6
100x5
125x3
140x2
155, 167.5, 177.5, 182.5

Deadlift:

205x3
120x3
175x2
225, 255, 270

Pullups - 3(3)

 

[ASUThermo]

11/04 - Home

Air Dyne - 6:00
Band stuff and bw squats lunges and stretching

Squat:

75x6, 3
125x4
175x2
195(2)

Bench Press:

20x12(3)
70x6
95x5
120x3
145x2
155(2)

Deadlift:

125x3
175x2
220(2)

Pulldown/Cable Row - 110x8/8(2)
GHR - 8

 

[ASUThermo]

11/05 - Work

Shoulder stuff
Super light arm stuff
Glute stuff
Ankle stuff