Goals & Gains Nu'Keese vs. A Lawyer

[ASUThermo]

Ah, see for me lifting is like a dedicated part of the day. I set it up so I have nothing getting in the way. Except maybe running laundry or whatever since I'm already in the basement.

Nice. I have a short attention span so it is probably good for me to combine things.

11/02 - Mon - Home

Had to cut it short, new treadmill came in and was setting that up along with evening out the rack.

Bench Press:

162.5x3
160x5
130x3(2)

Deadlift:

190(10)

 

[deadshot138]

Nice. I have a short attention span so it is probably good for me to combine things.

11/02 - Mon - Home

Had to cut it short, new treadmill came in and was setting that up along with evening out the rack.

Bench Press:

162.5x3
160x5
130x3(2)

Deadlift:

190(10)

The nice thing about working out like you is you're probably not devastated by a bad workout whereas if I lift like shit it sets the tone for the whole day.

 

[ASUThermo]

The nice thing about working out like you is you're probably not devastated by a bad workout whereas if I lift like shit it sets the tone for the whole day.

Yeah. Outside of hitting 200 or more on bench in a meet I am not really too concerned with workouts or numbers right now. Around this time next year I will probably have a much higher level of focus leading to 2022. Once I am in the masters 1 age group I will have a few additional goals that I can hopefully achieve, so it should motivate me to focus a little more. Between Warzone and a lot of little projects around the house and property I haven't prioritized lifting like I did in the early spring, the numbers definitely reflect that.

 

[ASUThermo]

11/03 - Tue - Home

Quick, brother's birthday.

Squat:

165x3(6)

11/04 - Wed - Home

Squat:

70x5(2)
105x5
135x3
165x3
185, 205
175x2(4)

Bench Press:

20x20(2)
70x10
105x6
125x4
140x3(3)

 

[ASUThermo]

11/07 - Sat - Home

Squat: Ahead of April prep.

20x10(2)
75x5
125x3
170x2
205, 225
215x3(2), 2


Face Pull - 50x15(4), focused on external rot.

Bench Press: Ahead of July prep.

20x15(2)
70x8
107.5x6
132.5x2
150, 165
177.5x5 PR, long pause on last rep
187.5x2, long pauses, most certainly a PR for that sort of thing.
Paused Neutral Grip
175x2, PR

Deadlift:

170(3)
195, 212.5, 230
242.5(6)
242.5x2

 

[CRZA]

Thats a nasty benchpress man! Congrats on the PR

 

[ASUThermo]

Thats a nasty benchpress man! Congrats on the PR

Thanks man, little by little.

11/09 - Mon - Home

Face Pull - 50x15
Press - 20x15
BW Squat - 15
Bar Curl - 20x15
Roll Out - 10

Squat: Finally starting to feel comfortable squatting again.

20x10(2)
75x5
125x3
175x3
185x3(3)

Bench Press:

20x15(2)
70x8
100x5
120x2
140
162.5x2
177.5, 3 count at commands
162.5x3(2)

Deadlift:

175(3)
195x2(3)

DB Curl - 35x10(2)
Roll Out - 10

 

[ASUThermo]

11/10 - Tue

Face Pulls
Cable Row
Roll out
DB Curl

Veterans Day - Wed

Rollout - 5(2)
Pulldown - 100x10(2)
DB Curl - 25x10(2)

Squat: Was able to do a little more work than planned. No caffeine! Lower back is a little sore.

20x10(2)
75x5
125x5
175x2
205x3(3)
205x2(3)

Static Crunch - 10(3)

 

[ASUThermo]

11/13 - Friday - Home

Squat: On track to open with 230+.

20x10(2)
75x5
105x5
125x3
145x2
165x2
185, 205, 225
230x4, PR had at least one more in the tank
235x3, PR had 1 more in the tank

Bench Press: Looks like a meet PR of 192.5 will be a safe second attempt.

20x15
70x8
95x6
115x4
135x2
155, 175, 185
193x2, PR, small RPE 10
182.5x3

Deadlift: Beltless

125x3
175x3
207.5x2

 

[ASUThermo]

Chang Day - Mon

High Pull - 80x12(4)

Bench Press: Wanted 10 at 162.5, but it wouldn't have been there. Maybe if I did it before some of the work sets and top single.

20x15(2)
70x6
100x4
125x3
145x2
162.5x2
172.5, 182.5, 3 count pause on chest. 182.5 will be the easy opener we are looking for
162.5x3(2)
162.5x9
162.5

Deadlift: Belt on 227.5.

170(5)
200(2)
227.5(6)
227.5x2(2)

Lat Raise - 15x10(3)

 

[ASUThermo]

Meet scheduled for December 12th got postponed until March, will do the December 5th meet instead.

11/17 - Tue

Squat: Some pretty legit shoulder pain, minimal elbow discomfort.

20x10(2)
55x8
90x6
125x4
160x2
195, 205
215x2,3,3
210x2,2,2,2

ADBC - 15x15, 25x15, 35x10(2)
Roll Out - 10, 8, 6, 10
High Pull - 80x10(4)

11/18 - Wed

Bench Press: Shoulder and elbow were barking, rushed everything and didn't warmup.

20x15(3)
70x8
100x6
125x4
150x2
165x2
175(4), long pauses

Cable Row - 125x8(3), pause at gut
Roll out- 10(2), these are getting back to being easy
Bar Curl - 20x12(2)
Lots of band pull aparts with various arm angles

 

[ASUThermo]

11/19 - Thu

Squat: High bar, wanted to give the shoulder and elbows a break.

20x10(2)
75x5
125x3
155x3
165x3(3)

Bunch of core stuff.

 

[boingyman]

Good luck on your meet!

 

[ASUThermo]

11/21 - Sat - 2 weeks out

Considering a ~7 week prep turned into a 6 at "3+" weeks out, we are in a petty good spot.

Squat: Looks like I will be able to load a meet PR on my 2st attempt.

20x10(2)
75x8
107.5x3
137.5x3
160x2
185, 205, 222.5, 240, 252.5 @ 9 12.5 and .5 RPE ahead of 4/11
227.5x5, PR 2.5 and 1 rep ahead of 4/11

Bench Press: Felt like a difficult 2nd or routine 3rd. Might have to settle for a meet PR on the lift.

20x15(2)
70x8
95x6
120x3
145, 160, 175, 185, 192.5 @ 9-9.5
175x6 PR, 5 PR, way ahead of 4/11

Deadlift: Looks like 285+ will be good for the 3rd. Way ahead of 4/11 on deadlift.

120x3
175(2)
225, 255
275(3)
250(3)

Face Pull - 60x12(4)
Bar Curl - 20x12(4)
Roll Out - 5(4)

 

[ASUThermo]

11/23 - Mon

Squat: Small PR double.

20x10(2)
75x6
125x3
175x3
205x2
225, 232.5, 237.5, 242.5
247.5x2 PR
222.5x4

Bench Press: Shoulder and elbow were pretty beat up, will push it tomorrow, just got some reps.

20x15(2)
70x10
105x4(4)

Palms in Pulldown - 60x10(4), slow with pause at bottom.
Roll Out - 10
DB Curl - 25x10(2), slow and controlled

 

[ASUThermo]

11/27 - Fri

Squat: Had stomach issues spring up, stopped at 230, then hit bench then back to squat.

20x10
75x6
125x4
???
195, 212.5, 230
20x10
75x5
105x3
125, 150, 175, 200, 220, 235, 250
232.5(3)

Bench Press:

20x15(2)
70x6
100x4
125x3
145, 160, 175, 185, 192.5

Deadlift: Finally hit a 2 rep all time PR.

175x3
225, 255
275x2 PR
285

Cable Row - x5 125, 140, 155, 170(4) 2 sup 2 pro

 

[deadshot138]

11/27 - Fri

Squat: Had stomach issues spring up, stopped at 230, then hit bench then back to squat.

20x10
75x6
125x4
???
195, 212.5, 230
20x10
75x5
105x3
125, 150, 175, 200, 220, 235, 250
232.5(3)

Bench Press:

20x15(2)
70x6
100x4
125x3
145, 160, 175, 185, 192.5

Deadlift: Finally hit a 2 rep all time PR.

175x3
225, 255
275x2 PR
285

Cable Row - 125, 140, 155, 170(4) 2 sup 2 pro

Is this your peak week before the meet?

 

[ASUThermo]

Is this your peak week before the meet?

Meet just got cancelled actually. There are two others in the area between the next two weekends, hopefully I can make it happen.

 

[ASUThermo]

11/29 - Sun

Squat:

20x10
75x6
125x4
150x2
170x2(3)

Cable Row - 80x10(4)


11/30 - Mon - Still planning the week out like I am having a meet this weekend. Meet on Sun the 6th and Sat the 12th are possibilities if there is an opening.

Squat: Opener moved nice. Shoulder and elbow are wasted.

20x8(2)
70x5
120x4
150x2
170, 190, 205, 220, 235

Bench Press: Hit the planned opener for 2 meh singles. Long pauses at commands.

20x20
70x6
120x3
150, 170
182.5(2)
170

Deadlift: Easy stuff.

120x3
170, 200
210(2)

 

[ASUThermo]

12/02 - Wed

Pauses at commands.

Squat:

20x10(2)
75x5
125x3
170
185x2(3)

Bench Press:

20x20
70x8
100x6
120x3
137.5
147.5x2(3)

Deadlift:

150(2)

Cable Row - 140x5(5)
Roll Out - 8(2)
Bar Curl - 20x8(2)