Goals & Gains Nu'Keese vs. A Lawyer

[ASUThermo]

03/09 - Home - Mon

Face Pull - 40x12(2), 50x12(2)
Band pull apart and Karbo curls

Bench Press: Short pauses, super long pause on 5th reps.

20x12(3)
70x8
95x6
120x3
140
147.5x5(4)
Close Grip
135x4(2), shoulder started to hurt so I stopped

DB Mil - 25x12(2)
- High Cable - 50x12(2)
Band Pull Apart - 12(2)
- 1A Hammer - 25x10(2)

 

[ASUThermo]

03/10 - Home - Tue

Going with the higher bar position for the foreseeable future, minimal pain with the squats.
Lots of upper body warmup stuff.

Squat: Done with basically a 2-1 tempo, wanted to make sure position was correct.

20x10(2)
75x5(2)
120x5
155x3
177.5x4,4,4,6,6, sets of 6 moved nice

Deadlift: Done with R&B SBDs, will try using the blue's next time, felt good.

125x3(2)
170(3)
200x2(7), easy

 

[ASUThermo]

03/11 - Work - Wed

Lat Pulldown - 70, 85, 100, 115 x10
- 1 Arm Face Pull - 20x12(3)

Bench Press: All 7th reps held for a very long pause. WIll bump to 8s next week.

45x12(3)
155x6
205x5
245x3
280x3
305x7
302.5x7(3)

Karbo Curl - 35x15(3)
Ext Rot - 20x10(2), left arm was limited so stopped, used green band to do another 2 sets of 15
- DB Incline - 70x10, 80x10(2)
Cable Curl - 80x12(3)
- DB Raise - 10x12(3)
Face Pull - 50x12(2), used the handle attachments, much better than the rope

 

[ASUThermo]

03/12 - Home - Thu

Face pulls with handles, felt great, bw squats, hangs, Karbo Curls

Squat:

20x10(2)
75x5(2)
120x4
155x3
175
190x4(4)
High(er) Bar Tempo, done in Romaleos 2-1-0
145x4
152.5x4
160x4

IVR - 10(4), bench width, no pain
- Lunge - 25x6(3)
Karbo Curl - 25x15(3)
- Roll Out - 12(2)

 

[ASUThermo]

03/14- Peffer's - Fri

Squat: Getting more comfortable with the bar up higher, minimal ankle discomfort. Was able to take one of the supports in with new narrow grip no contact with supports on walkout.

20x10(2)
75x5(2)
105x4
125x3
145x2
165, 185, 205, 215, 225
205x2(2)
205x4

Bench Press:

20x12(3)
65x8
102.5x6
125x4
155x2
165, 172.5
177.5x3 PR
155x10 PR

Deadlift: These were tough actually.

125x3(2)
175x2
205x2
230(6)
230x4

 

[ASUThermo]

03/16 - Home - Mon

Face Pull - 50x12(4)
Karbo Curl - 25x15

Bench Press: Long pause on last reps.

20x12(3)
70x8
95x6
120x4
140
147.5x5(5), 5x5 PR
Close Grip
140x4(3), no belt or wrist wraps

Pulldown - 100x12(3)
- Rear Delt Raise - 15x12(3)
High Cable Curl - 50x12(3)
- Roll Out - 12(3)
Karbo Curl - 25x12(3)

 

[ASUThermo]

03/17 - Home - Tue

Karbo Curls, lunges, bw squats

Squat:

20x10(2)
70x5(2)
92.5x5
120x4
147.5x3
170x2
194, wanted to load 191.5, what a dumbass
190x3,4,4,4,4,4

Deadlift:

140x3(2)
170(3)
200
212.5(5)
212.5x2(4)

IVR - 8(4)
Leg Raise - 20(3)
- Side Bend - 85x14(3)

 

[ASUThermo]

03/18 - Home - Wed

Lots of shoulder stuff to warm up, everything felt great.

Bench Press: Comp pauses on last reps of all sets, comp pause on all 8 reps of last set.

20x12(3)
70x8
100x6
125x3
137.5x8(4), volume PR, by 20+lbs

DB Bench - 80x20
- Face Pull - 50x12(4), from the pulldown cables, angled body, felt good like this
Pulldown - 90, 100, 110, 125, 140 x10, NG and controlled reps
Hammer Curl - 35x12(3)
- Lat Raise - 15x12(3)
Band work for biceps and shoulders

 

[ASUThermo]

03/19 - Home - Thu

IVR - 10(3)

Squat: Had to take a break from the intensity tonight, something was off, everything banged up.

Paused Tempo - 2-2-0
20x10(2)
75x6(2)
120x5
145x3
170, 195
150x4(6)

 

[MilkManUK]

What's a Karbo curl mate??

 

[ASUThermo]

What's a Karbo curl mate??

Like a reverse curl across the body, with a pronation at the top. I just call it Karbo after the guy that showed them to me. Has helped with my shoulder and elbow issues.

 

[MilkManUK]

Like a reverse curl across the body, with a supination at the top. I just call it Karbo after the guy that showed them to me. Has helped with my shoulder and elbow issues.

Ah gotcha. I did try Google but it didn't seem to bring up anything relevant.

 

[ASUThermo]

Yeah just something he kinda showed me and I named it Karbo curls for logging purposes. I'll film a clip of it tomorrow when I do it and post to here, I like it as a warmup for both squat and bench. I have had some recent issues (again) with racking the bar without pain on squat, these seem to combat that.

 

[ASUThermo]

03/21 - Home - Sat

@MilkManUK I think the 4th slide is the Karbo Curls



Karbo Curls, band pull aparts, some jumps and stuff

Squat:

20x10(2)
75x6(2)
120x5
155x4
175x3
195
212.5x2
212.5x6, PR

Bench Press:

20x12(3)
70x8
100x5
125x3
140x2
155x2
170x2
185x2 PR
175x5 PR
165x2

Deadlift:

120(6), hook grip
155(3), hook grip
175x2
195, 210, 225
240x7 PR, thought I had do do 7, only needed 6

Cable Row - 100x12(4)

 

[MilkManUK]

Ah yes, I think I call them cross body curls or something similar, don't recall ever doing them though

 

[ASUThermo]

03/23 - Home - Mon

Face Pull - 50x12(4), pulldown cables
Karbo Curls, arm circles, various

Bench Press:

20x12(4)
70x8
100x4
125x3
145x2
155
165x2(8), comp pauses on all 2s and most 1s.
Close Grip 2-20
125x4(2)

Pulldown - 100x10(3), slow and controlled, rotated hands
Rear Delt Raise - 15x12(3)
- ADBC - 35x10(3)
Roll Out - 10(3)
- Karbo Curl - 25x12(3)

 

[ASUThermo]

3/25 - Home - Wed

Face Pull - 60x12(4)

Bench Press:

155x3(2)
157.5x8 PR
155x4, 3
Close Grip, 3ct pause
125x4(2)

Cable Row - 125x12(4)
- Karbo Curl - 25x12(4)
DB Military - 25x15(3)
- DB Curl - 35x10(3)

03/26 - Home - Thu

Roll Out - 10(3)

Squat: Small jumps for warmup, def felt better doing that

205x2(6)
Tempo - 230
175x3(3)

Banded Hip Thrust - Purple x15(3)
Bar Curl - 20x15(3)

 

[ASUThermo]

03/28 - Home - Sat

Squat: Lots of upper body warm ups and stretches.

20x10(2)
75x8, 5
125x3
155x2
175, 195, 210
225, 227.5, 230, 232.5 worked to 9
222.5x4 PR 9

Bench Press: Shoulder, biceps were barking hard.

20x12(3)
70x8
100x4
120, 140, 160
170, 180
170(6)

Shoulder, arm, back and core stuff.

 

[ASUThermo]

03/30 - Home - Mon

Lots of warming up, left shoulder is sore and felt unstable. Had to reduce weight.

Bench Press: Reduced training max to 192.5.

20x12(4)
70x8
100x5
120x2
140, 155
170x2(5),
165x2(2)
160x2

Face Pull - 60x12(4)
DB Curl - 25x15(4)
External rotation things, lots of them
DM Military - 25x15(3)
Roll Out - 10(3)
Pulldown - 100x10(3), hold at bottom

 

[ASUThermo]

03/31 - Home - Tue

Lots of warming up, felt good until work sets.

Squat:

20x10(3)
75x5(2)
105x5
145x2
170, 195
200x3(6)

Leg Raise with Band - Red x15(3)