Goals & Gains Nu'Keese vs. A Lawyer

[ASUThermo]

09/05 - Tue - Topshelf

Deadlift:

70x5
120x3
170x3
200x3(3)

Squat:

45x10
105x5
145x4
185x3
215x3
227.5x6 PR

Belt Squat - 110x12, 220x10, 330x12

 

[ASUThermo]

09/06 - Wed

Bench Press:

152.5x5
167.5x3
152.5x10
152.5x5
Close Grip
132.5x10(2)

Cable Row - 140,155,170,185x8, 155x15

Std Curls - 25x15, 30x12
- Std Lat Raise 15x12(2)

 

[ASUThermo]

09/08 - Fri

Deadlift:

230(3)
220(2)

SSB:

127.5x3(5)

09/09 - Sat

Bench Press:

145x3
160x3
175, 182.5
160x3
160x6
145x6
Close Grip
140x8
140x10

Pulldown - 15-9 @ 70, 90, 110; 125, 140(4) x9
Hammer Curl - 30x10(3)
- Lat Raise - 15x12(3)

09/10 - Sat

SSB:

132.5x3(4)

Deadlift:

172.5x3(4)

 

[ASUThermo]

09/11 - Mon

Bench Press:

147.5x8
162.5x3
147.5x11,9
Close Grip
127.5x15 PR

Cable Row - 155x9(5)
Curls and Lat Raise

09/12 - Tue - Top Shelf

Squat: Stomach was fucked, so just took it easy on squats.

225
205x4(2)

Deadlift:

205x2(5)

Belt Squat - 220x8, 290x8, 360x8

09/13 - Wed

Bench Press:

155x5
170x4
155x5(3)
Close Grip
135x12 PR

Pulldown - 125x9(5)
DB Curl - 35x6(2)

 

[ASUThermo]

09/15 - Fri

Squat: Smaller 25kg jumps.

220, 240, 255
237.5x5 PR

Bench Press:

160, 175, 185, 190
162.5x8, 4
Close Grip
145x10 PR

Deadlift:

230x2
255(2)
230x2(2)

Cable Row - 140, 155, 170, 185x9
Curls and Lat Raise

09/17 - Sun

Deadlift: Beltless

155x3(5)

 

[ASUThermo]

09/18 - Mon

Bench Press:

165x3
150x14 PR
150x8, 6
Close Grip
130x15 PR

Pulldown - 70-125, 140x8(5)
Hammer Curl - 10(3)
- Lat Raise - 15x10(3)
Roll Out - 10(2)

 

[ASUThermo]

09/19 - Tue - Topshelf

Deadlift:

210x3(4)

Squat:

205x2
225x2
205x5(2)

 

[ASUThermo]

09/20 - Wed

Bench Press: 5x5 PR

157.5x5
175x3
162.5x5
160x5(3)
Close Grip
137.5x12 PR

Cable Row - 90, 110, 125x 15,12,9/ 140, 155, 170, 185, 200, 185 x8
DB Curl - 20, 25, 30x 15,12,9/ 35x8(3)
Roll Out - 12(2)
Lat Raise - 10x15(2)

 

[ASUThermo]

09/22 - Fri

Squat: Elbow.

200(6)

09/23 - Sat

Squat:

205x2(2)
225(2)
SSB - 162.5x2(3)

Bench Press:

167.5x4(3)

Deadlift:

235(4)

 

[ASUThermo]

09/25 - Mon

Pulldown - Lots of sets of 8 with 80
Standing Cable Curl, lots of sets of 8-12

Bench Press: Was supposed to use 155, thought it was 157.5 for some reason.

157.5x5(3)
172.5
Skipped CG due to elbow

 

[ASUThermo]

09/26 - Tue - Topshelf

Deadlift:

70x5
120x3(2)
170x3
210x4
215x3(5)

Belt Squat - 280x6(3)

 

[ASUThermo]

09/28 - Thu - Topshelf

Warmed up with a lot of band work and a lot of SSB bar squats.

Bench Press:

165x4
175x3
185x2
165x8

Belt Squat - 160x8(6)

 

[ASUThermo]

09/29 - Fri

SSB Squat:

215, pretty sure this is a PR
140x5(5)

Deadlift:

up to 240

Rollouts

10/01 - Sun

SSB Squat - 162.5x3(5)
Rollout - 15(4)

 

[Lug's Spear]

Nice PR, that always feels good

 

[ASUThermo]

10/02 - Mon

SSB:

182.5x2
172.5x2(4)

Bench Press:

157.5x6
167.5x3
157.5x6(3)
Close Grip
140x12, PR
140x6

Roll Out - 15(3)
Pulldown - 15,12,9...140x8(3)
Cable Row - 185x8(3), pause at touch
Cable Curl, Triceps, Lat Raise

 

[ASUThermo]

10/03 - Tue

SSB:

150x4
182.5, 187.5
150x6(2)

Deadlift:

120x3(2)
170(2)
200(7)
200x3

Roll Out - 15(3)
DB Curl - 30x10(3)
BSS - 30x10(2)

 

[ASUThermo]

10/04 - Wed

SSB:

177.5, 182.5, 195
165x3
142.5x5(3)

Pulldown - 9, 12, 15 110x10(4)
Cable Curl - 50x10(3), 60x10(2)
Roll Out - 15(3)

 

[ASUThermo]

10/05 - Thu - Topshelf

Deadlift:

220(4)

Bench Press:

165x4
175x2
165x4(3)

 

[ASUThermo]

10/07 - Sat - Browns Gym

Squat:

232.5, 250, 265
225x3

Bench Press:

185x4
192.5x2
197.5
192.5(3)
185
Close Grip
162.5x6 PR

Deadlift:

230, 250, 227.5
250x2

740 PR for non test day training total

 

[ASUThermo]

10/09 - Mon

IVR - 8(3)

Bench Press:

160x5(3)
162.5x5
160x5

Pulldown - 15-9, 125x8, 140x8
Cable Row - 155x8(3)
Hammer Curl - 20x15, 25x12, 30x9
- Lat Raise - 10x15, 12.5x12, 15x9
- Cable Curl - 50x12(2)