Goals & Gains Nu'Keese vs. A Lawyer

[ASUThermo]

09/19 - Thu

Cable Row - 140x6(2), 155x6(2), 170X6(2), paused at gut
Leg Raises - 15(3)

Bench Press: Long pause on all last reps.

162.5x4
177.5x3
162.5x4(3)

Lat Raise - 15x12(2)

 

[ASUThermo]

09/20 - Fri - Office

Squat:

425, 475
385x4
367.5x4(3)

Trap Bar DL - 295x5(3), just testing out the new equipment at work

Cable Curl w/Ez handle, Pulldown

 

[ASUThermo]

09/22 - Sun

Cable Row - 170x6(4)

Bench Press: Did not do a top set, averaged about 3.5 hours of sleep Fri and Sat and didn't want something stupid to happen. Condensed to work sets to increase the RPE for a set.

172.5x2(2)
172.5x4

SSB Squat - Bar + Collars x5 (8), just wanted to move
- BSS - 5(8), same reason

 

[ASUThermo]

09/23 - Mon - Office

Sort of a deload, compensating for the lack of recovery over the weekend

CG Supine Pulldown - 160, 175, 190, 175 x6, pause at chest

Bench Press: Pinky inside rings, paused.

315x4
365x3
315x4(2)

Trap Bar - 255x5(2)
BOR - 225, 235, 245 x6
- Chest Press - 160, 190, 220 x8
Cable Curl - 130, 150, 170 x8
- OH Triceps - 30x8(3), slow e.
Lat Raise - 17.5, 25, 30 x8
- Con Curl - 35x8(2)
Cable Rev Fly - 20x8(2)
- Cable Rope Curl - 100, 120 x12

 

[ASUThermo]

09/24 - Tue - Topshelf

Squat: Went wide here, feels way better here and will stick with it.

145, 165, 185, 205, 215, 225 x2
205x2
205x4

Bench Press:

175x3
155x6(4), super long pauses

09/25 - Wed - Office

Bench Press: NG

385x3
335x3(3)

Wide Supine Pulldown - 145, 160, 175, 160 x8, these felt great

Home, later on

Deadlift:

200x2(5)

Hammer Curl - 25, 30, 35 x10

 

[ASUThermo]

09/26 - Thu

SSB Squat:

132.5x6
147.5x4
167.5, 182.5
132.5x8

Bench Press:

165x4
180x2
165x4(3)

Cable Row - 170x8(3)
- Lat Raise - 15, 17.5, 20 x10
Cable Triceps - 50x8(3)
- ADBC - 30, 35, 40 x8(3)
did not do BSS, might do them today in the office.

 

[ASUThermo]

09/28 - Sat

AM

Bench Press:

175x2
190x4, PR
175x3(2)

Deadlift:

200, 220, 232.5
242.5x3
217.5x2
217.5x4

PM

Squat:

217.5x3
195x4(3)

Pulldown NG - 90x10(3), tempo
Hammer Curl - 25x12(4)
BSS - 45x8(3)

 

[ASUThermo]

09/30 - Mon - Office

Wide Sup Pulldown - 145, 160, 175, 190 x6

Bench Press: NG

315x4
365x3
315x4

Chest Press - 160, 175, 190 x8
- Trap Bar Row - 205x6(3)
Cable Curl - 120x10(3)
- OH Tri Cable - 20x10(3)
- Lat Raise - 17.5x10(3)
Incline DB Curl - 25, 30, 30 x8
- Cable Rear Delt - 20x10(3)

 

[ASUThermo]

10/01 - Tue

Squat:

210x2
220x2
225x3
210x2
210x4

Bench Press: Turned the 4 sets of 6 to 3 of 8.

157.5x8
177.5x3
157.5x8(2)

DB BSS - 50x8(3)
- Hammer Curl - 25x12(3)
- Band PA - Red x12(3)
Leg Raises - 12(4)

 

[ASUThermo]

10/02 - Wed - Office

Wide Sup PD - 130, 145, 160, 175 - x8

Bench Press: NG, long pauses here.

335x3
385x2
335x3(2)

Close Grip Pulldown - 175x6(3)
Chest Press - 145x10(2)
Rope Curl - 110, 120, 130 x10
- Lat Raise - 17.5x10(2)

Home

Deadlift: Absolutely fried here.

205(3)
155x4(3)

 

[ASUThermo]

10/03 - Thu - Topshelf

SSB Squat:

405x3
335x6(3)

Bench Press:

75x12
135x3
170x4
185x2
170x4(3)

 

[ASUThermo]

10/05 - Sat

Squat:

225

Bench:

175

Deadlift:

120x4(3)

 

[ASUThermo]

10/07 - Mon - Office

Supine Pulldown - 100x12, 130x10, 145, 160, 175x8, pinky off foam

Bench Press: NG, paused.

315x3
365
335x3

Deadlift - 265x5(3), DOH, beltless
- Chest Press - 160x10(2)
Cable Curl - 120, 130, 140, 150 x10
- OH Triceps - 30x12(3)
Rope Curl - 120x10(2)
- Cable Crunch - 110, 120 x10
Incline DB Curl - 30, 35 x8
- Lat Raise - 20, 25 x10
- Band Pull Apart - R x15(2)

 

[ASUThermo]

10/10 - Thu

Bench Press:

165x5
175x3
165x5

Cable Row - 140x8(3)
Hammer Curl - 25x10(2)

SSB Squat: Hamstring/glute pain when wide, so kept it light and did tempo 321.

6's up to
105x6(2)

Deadlift: Just trying to get a good position off the floor.

120(10)

 

[ASUThermo]

10/12 - Sat

Bench Press: Was feeling good after the deload, and inspired so decided to go for the 5x5 today as opposed to 2 weeks from now.

165x5
180x3
165x5(4) 5x5PR

Deadlift: Beltless/Paused

185x2(4)

SSB: Ham/Glute still annoying at wider stance, beltless tempo.

57.5x10(5)

Leg Raises
Cable Row
Hammer Curl

10/14 - Columbus Day

NG Bench:

147.5x3
170
147.5x3(2)

NG Pulldown - 140x6(4)
Leg Raises

 

[ASUThermo]

10/15 - Tue

Bench Press:

172.5x3
187.5x2
172.5x3(2)

Cable Row - 170x6(4)
Deadlift - 100x3(7), DOH, beltless just trying to reinforce this position...hamstring felt fine

 

[ASUThermo]

10/16 - Wed - Office

NG Bench:

335x3
385, long pause
335x3

Accessories, I forget at this point

10/18 - Fri - Peffers

Bench Press: Decent pauses for the PRs, butt was 1000% down too. Tried for a 3 rep PR but was out of steam by the 3rd.

75x5(2)
125x3
155, 175
195, 202.5, 207.5PR, 210PR, 195x2+F, 195

Deadlift: Initially I planned on 262.5, but 225 indicated we could prob go heavier.

70x5
125x3
175(2)
225, 255, 275
245x2(3)

Squat: Relatively pain free in the hamstring/glute. 185 felt pretty good, solid starting point.

75x5
125x2
175, 205, 225
185x4(3)

Pulldowns

 

[ASUThermo]

10/21 - Tue - Office

Rev G Pulldown - 130, 145, 160, 175 x6

NG Bench:

315x5
365x2
315x5(2)

Dr. Mike Row - 155, 205, 225, 232.5(2) x5
- Chest Press - 160, 190, 205x6
Beltless DOH DL - 315x3(3)
- Lat Raise - 15, 20, 25x8
Cable Curl - 110, 130, 150x8
- Triceps - 30x8(2)
Decline Curl - 30, 35x8
- Cable Crunch - 110, 130x10

 

[ASUThermo]

10/22 - Tue - Topshelf

Squat:

175x4
205, 222.5
195, 200, 205 x4

Bench Press: Long pause on all last reps, very long pauses on all reps of last set. Will be able to go for another 5x5 PR next week if desired.

167.5x5
185x3
167.5x5(2)

 

[ASUThermo]

10/23 - Wed

Beltless Paused DL:

120x3(3)
170x3
195x2(4)

Cable Row - 155, 170, 185(2) x5
Con Curl - 35x8(3)