Goals & Gains Nu'Keese vs. A Lawyer

06/13 - Tue - Topshelf

Squat:

75x5(3)
125x4
155x3
Add Suit, belt
195x3
225x3
Straps up, THP wraps
252.5x4, I think this is a PR?
Gold Standard Wraps
267.5x2

Deadlift: Deficit, gut was acting up which made it uncomfortable

200x3(3)

Belt Squat - 290x8(3)

Will do back and core at home tomorrow.
 
06/15 - Thu - Topshelf

Bench Press:

125x8
140x5
150x4
157.5x4
Add Shirt
202.5x3 - 2 board
215x2 - 1 board
215x2
Reverse Band
605x3 - 2 board
 
06/17 - Sat - Ashland YMCA

Squat:

535
455x4

Bench Press: Had to do this close grip, because the shit benches only had 2 sets of hooks.

315x3(4)
325x3

Lots of back shoulder triceps and biceps
Ab Wheel - 12(3)
Back Extension - 10(3)

06/19 - Mon

Bench Press: Fried from no sleep all weekend.

95x5(4)
Ram - 145x3, 175

Pulldown - 70x12(4)
Cable Row - Pro/Sup 90x12(4)
Cable Curl - 40x12(3)
Band Curl - black x10(3)
Band Crunch - Green x15(3)
 
06/20 - Tue - Topshelf

Still a little fried and came to the conclusion that I will with draw from Regionals and all USAPL activity in order to go back to Powerlifting America/IPF in the fall/next year, decided to focus more on helping the guys get ready than my own training.

Squat: 44 Super

215x2
245x2
Straps up, THP wraps, RPE 3
265

Deadlift: 44 Velocity.

200(3)
Sub Suit
200(2)
 
06/21 - Thu - Topshelf

Bench Press:

20x12(2)
75x8
105x5
135x4
155x4
Add 50 Super
195, 210
Add Belt
217.5, 225, 235, best any of these reps have ever moved
Reverse Band
585
 
07/03 - Mon

Light SBD, SSB for squat

07/05 - Wed

Bench Press:

117.5x7(3)

Face Pull - 40x15(4)
IVR - 8(4)
Rev Crunch - 20(4)
 
Last edited:
deadshot138 said:
605 kilos?!
Click to expand...

Unfortunately lbs. :(

07/06 - Thu

SSB Squat - 77.5x3(8)
Deadlift - 117.5x3(8)
Beltless/DOH

07/07 - Fri - Office

Bench - 275x5(5)
Pulldown - 100?x8(4)
Band Lat Raise - Blue x15(4)
Cable Curl - 100x12(4)

07/08 - Sat

Bench Press - 150x3(3)

07/10 - Mon

Bench Press:

120x6
165
120x6(3)

Pulldown - 110x8(4)
 
07/13 - Thu

SSB Squat:

77.5x5(5)

07/14 - Fri - Office

Close Grip Pulldown - 5 Sets of 8 to RPE 9, forgot the weight

Bench Press:

310x2(2)

Machine Press - 2 sets of 15 to RPE 8
Band Lat Raise - Blue x12(2)
Cable Curl - 4 sets of 12 to RPE 9
 
07/17 - Mon

IVR - 8(3)

Bench Press:

20x15
45x12
70x8
95x6
120x6
145, 162.5
120x6(3)

Close Grip - 100, 107.5, 112.5 x8
Pulldown - 110, 125, 140, 155 x8
Rollout - 12(3)
DB Curl - 30x12(3)
Cable Curl - 50x15(2)
Lat Raise - 15x15(2)
Band Curl - Purple x15
OH Band - Red x15
 
07/19 - Wed

Band stuff

Bench Press:

135x4
145, 167.5, 170
130x4(3)

DB Row - 65x10, 11
Close Grip - 120x6(2)
- Leg Raise - 20(3)
Lat Raise - 15x15(3)
- DB Curl - 25x15(3)
 
07/20 - Thu

SSB Squat:

137.5x4(4)

Sumo Deadlift:

152.5x2(5)

BSS - 15x8(3)
BOR - 70x6(3)
 
07/21 - Fri - Office

Pulldown - 130, 145, 160, 167.5 x8

Bench Press:

315x2(3)

Dip - -44x8(2)
Cable Curl - 120x12(4)
- Lat Raise - Blue x 12(3)

07/22 - Sat

Squat:

195x4

Bench Press:

145x2(2)

Deadlift:

212.5(4)

Cable Row - 125x10(2)
Cable Curl - 50x8(4)
Triceps - 40x10(2)
 
07/24 - Mon

Pulldown - 100, 110(3) x8

Bench Press:

120x8
145, 167.5
120x8(3)
Close Grip
102.5, 110. 115 x9

1 Arm Cable Row - 70x8(3)
Rollout - 12(3)
DB Curl - 25, 30x12(3)


07/25 - Tue - Topshelf

Deadlift:

182.5x3(4)

Squat:

145x5
165x5
215
195x5

Belt Squat - 110, 180, 230, 180 x8

Signed up for a Powerlifting America Meet in November, Raw.
 
07/26 - Wed

Bench Press:

50x12
80x8
105x6
130x3
145x3
155x3
170
130x5(3)
Close Grip
120x9(2)

IVR - 10(3)
Leg Raise - 15(3)
DB Row - 65x12(3)
Lat Raise - 25x8(3)
DB Curl - 35x10(3)
 
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