Goals & Gains Nu'Keese vs. A Lawyer

[ASUThermo]

03/18 - Sat

Squat: Med Inzers

227.5 @ 7
205x5 @ 6

Bench Press:

170 @ 8
165x3 @ 7
152.5x5 @ 7

Deadlift: Knee sleeves on.

250

03/20 - Mon - Office, 2 year anniversary of the 200kg meet bench.

Pulldown - 5 work sets of 8 averaging 145

Bench Press:

317.5x3
275x6(4)

DB Incline - 55x10(3)
- Incline DB Row - 50x10(4)
Dip - -33x8(3)
- Cable Curl - 120x12(3)
High Cable Curl - 40x12(3)
- OH Triceps Cable - 30x12(3)
- Rear Delt Fly - 10x12(3)
Lat Raise - 15x12(2)
- Front Raise - 15x12(2)

 

[ASUThermo]

03/21

Squat:

45x8(3)
90x5
135x3
170
195x4
215x4+1
230
205x4

Deadlift:

195x3
227.5
195x3(2)

RDL - 120x5(3)
- Anchored SU - 14(3)
Lunge - 25s x8(3)

 

[ASUThermo]

03/22 - Wed

BOR - 75x8(3)

Bench Press:

45x8
85x8
120x4
140x6
157.5x4
140x6(2)
2 Board
160x3(2)

1A Cable Row - 50x12(3)
Triceps Cable - 30x12(3)
- Cable Hammer Curl - 30x15(3)
Concentration Curl - 25x10(3)
-1A S DB Military - 25x10(3)

 

[ASUThermo]

03/23 - Thu

Trying to avoid NSAIDS and PWO on Mon and Thu training days. Kept everything light, felt great.

SSB Squat: Just shoes, short rest periods.

27.5x10(2)
82.5x3(8)

Deadlift: Beltless, DOH

135x3(5)

BSS - 10(3)
ASU - 5lbs x12(3)

 

[ASUThermo]

03/25 - Sat

Squat: Inzer M.

45x8(2)
90x5
135x4
175x2
195x3
215x3
230, 245, 255
227.5x6 PR

Bench Press:

155x3
165, 175
165x4
165x2

Deadlift:

120x3(2)
170x2
220, 240, 257.5
205x2(2)
205x4

 

[ASUThermo]

03/27 - Mon - Office

Neutral Grip Pulldown - 152.5x8(4)

Bench Press: Long pause on all final reps and more. Peg at 7 so middle finger on rings.

115x10
225x6
265x4
315x3
335
350x3
317.5x6(4)

A bunch of NARPs were in there goofing off so had to adjust a bit.

DB Incline - 55x10(3)
- CS DB Row - 60x10(3), pause at top
Dip - -26, -18, -10 x8
- Bar Curl - 95x8, 6, 4
Incline Hammer Curl - 30x8(3)
- CS Incline RDR - 15x10(3)
- Cable Triceps - 22.5x12(3)
Cable Curl - 120x12, 130x10, 140x8
- OH Triceps - 40x10(3)
High Cable Curl - 40x10(3)
- Front Raise - 10x10(3)

 

[ASUThermo]

03/28 - Tue - Topshelf

Squat: Gave the 44 centurion a go, took straps in 1.5 inches, fits great now.

75x6(2)
115x4
145x3
175x3
205x3
Add suit
227.5x4
255x2
227.5x4(2)

Deadlift:

125x3
175x3
195x3(4)

 

[ASUThermo]

03/30 - Thu

SSB Squat: Just shoes. 2-1-0 tempo.

87.5x3(8)

Deadlift: DOH, beltless. Took these down to 100 and will go from here.

100x3(8)

BSS - 15x8(3)
Plank - 30s(4)

 

[ASUThermo]

03/31 - Fri

Bench Press:

165x2(4)

04/01 - Sat - Topshelf

Deadlift:

245
215x2(5)

Squat:

235(3)
215x3(2)

04/03 - Mon

Bench Press:

135x4(4)

Pulldown - 125x8(2)
Cable Row - 145x8(2)
Cable Triceps - 30, 40, 50 x 15, 12, 9
- Standing Cable Curl - 40, 50, 60 x 15, 12, 9
One Arm Pulldown - 80x12(2)
- Front Raise - 15x8(2), palms up

 

[ASUThermo]

04/04 - Tue

Squat:

177.5x3(2)

Deadlift: DOH, beltless

120x5(2)

BSS - 25x7(2)
Anchored Situp - 12(2)

 

[ASUThermo]

04/05 - Wed

Bench Press: Close Grip

102.5x5(2)

Pulldown - 110x8(2)
Cable Row - 125x8(2)
DB Curl - 25x10(2)
Lat Raise - 5kg x12(2)

 

[ASUThermo]

04/08 - Sat - Top Shelf

Deadlift: Back again.

215
195x2(5)

Bench Press:

145x5
160x5
170x5
155x5(3)

Squat: Paused just a belt.

155x3(3)

BSS - 8(3)
Rev Hyper - 20
Seated Crunch - 60x30

 

[ASUThermo]

04/10 - Mon

BOR - 70x5(3)

Bench Press:

20x20
70x12
102.5x8
130x5
147.5x2(5)
Close Grip
120x6(2)

Pulldown - 140x8(4)
Cable Row - 155x8(2)

 

[ASUThermo]

04/11-04/12

Back, core, mobility stuff

Super light squats both days and unilateral work

04/13 - Thu - Topshelf

Closest Back Machine - 90x15(2)

Bench Press:

75x12
105x8
135x4
150x3
160x8, RPE 8
Ram
185x3
195x3
205x3 @ RPE 4-5?, tough to tell, will look to triple 215-225 next Thu

Incline Machine - 90x12(3)
Closest Back Machine - 180x9(4)

 

[ASUThermo]

04/15 - Sat

Squat:

up to 170x3
185

Bench Press: Comp pauses

157.5x3(3)
157.5x6 @ RPE 6

Deadlift: Beltless DOH

120x2(2)

 

[ASUThermo]

04/17 - Mon

Bench Press:

147.5x2(2)
147.5x3(2)

NG Pull Down - 90x8(4)
Cable Row - 110x8(2), 125x6(2)
Cable Triceps - 30x15
High Cable Curl - 50x12(2)

 

[ASUThermo]

04/20 - Thu

Bench Press:

165x6
RAM
195x3
207.5x3
215x3
222.5x3

Incline Machine - 70x10(3)
Low Row Machine - 115x8(4)
Pulldown Machine - 50x10(2)

04/22 - Sat

Bench: No belt.

150x2(2)
150x3(2)

Face Pull - 50x12(4)

 

[ASUThermo]

05/01 - Mon

Bench Press:

140x6(4)

NG Pulldown - 90x8(5), 2-1-2
Cable Curl - 60x10(3)
- Triceps Cable - 40x10(3)
Hammer Curl - 25x15(3)
- Lat Raise - 10kg x15(3)
Plank - 30s(3)
AD - 6:00

 

[ASUThermo]

05/02 - Tue

Squat: Took small jumps, wore belt early.

192.5x3(4)

Deadlift: DOH beltless, will add a plate each week.

70x7(4)

 

[ASUThermo]

05/03 - Wed

Bench Press: Very long pauses on 4th reps, minimal shoulder pain, no NSAIDs. 25kg jumps on warmups.

150x4(4)
Add RAM
200x2
215x2
225x2, 9.5? handoff was the worst I've ever received in equipment.

Cable Row - 125, 140, 155(2), 170 x8
Pushup - 12(3)
DB Curl - 25x15(2)
- DB Row - 65x8(2)