Goals & Gains Nu'Keese vs. A Lawyer

[ASUThermo]

02/04 - Tue

Sleep was bad, shoulders and elbows were banged up prior to lifting probably as a result of going off script on Sat, also the lack of sleep due to staying up late for the Rumble. Bench was super easy, and there were no pains through the night.

Squat:

195x4
215x4
230x2
210x4

Bench Press: Long pauses on final reps.

70x5
125x5
165x6
182.5x3
165x6(2)

Cable Row - 125x9(3)
- Decline Situp - 10(4)
Hammer Curl - 35x8(3)
- Front Raise - 15x12(2)

 

[ASUThermo]

02/05 - Wed

Pulldown - 125x8(4)
Lots of Hammer Curls with light weight to warm up elbows.

CG Bench: Hit the PRs with room to spare, should be able to add, 2.5 or more next week to the 5 and 3 rep.

70x10
125x3
145x3
166x5, PR
172.5x4, PR, wanted 3 but RPE was extremely low for that.

BOR - 70x5(4)

Deadlift:

170x3
190x3
210x3
225x4(2)

ADBC - 35x8(3)
- Lat Raise - 22.5x10(3)
Band PA - Red x12(3), did these seated, feels better?
- Incline Curl - 20x12(3)

 

[ASUThermo]

02/06 - Thu - Topshelf

SSB Squat:

345x6
375x6
425x3
355x6

Bench Press: The sets with 175 were extremely easy.

75x12
125x5
175x4
192.5x2
175x4(2)

BSS - 8, 25x8, 35x8, 45x8(3)
Set this up in the cage at peg 4 and put the squat pad on the safety, worked great

 

[ASUThermo]

02/08 - Sat - Topshelf

Squat: Had solid warm up, go there early and was able to take my time.

215x2
225x2
235x2
245x2
215x2

Bench Press: Nothing felt good here, but everything moved great on film.

75x10
125x5
155x3
185x2
202.5
185x2(2)

Deadlift:

175x3
215x2
235x2
250x2
230x2

BOR - 155x6(4)
BSS - 25x6(3)
Lat Raise - 25x8(3)

Home
Decline Situp - 12(3)
ADBC - 37.5x6(3)
Band Pullapart - Red x12(3)

 

[ASUThermo]

02/10 - Mon - Deloading this session, under recovered from shoveling and hosting SB

Beltless Deadlift: Did RDL on the last few sets

120x3(6)

Neutral Grip Bench:

120x3(2)
150x2

Pulldown - 125x8(3)
Hammer Curl - 20x15(2)
Leg Raise - 15(3)

 

[ASUThermo]

02/11 - Tue

Bench Press:

75x8
125x3
160, 180
168x5
168x10, 9&10 Rep PR

Squat: Deload. Hip was tight so decided to take it very easy. Penciling in 7 or 8 Rep PR set for Sat.

70x3(6)

BSS - BW x10(3)
Hammer Curl - 35x8(3)
Decline Situp - 12(3)

 

[ASUThermo]

02/12 - Wed

BOR - 70x6(4)
RDL - 70x5(4)
ADBC - 30x10(3)
Lat Raise - 15x12(3)
Band PA - Red x12(3)
Short Step-Up - 10(10), did on footings of bench

 

[ASUThermo]

02/13 - Thu

Lots of BW squats, BSS and Hammer Curl, hip and elbows/shoulders felt solid

Close Grip Bench:

70x5(2)
110x3
140x2
160
168x5, PR
175.5x5 PR 5-2 Reps

 

[ASUThermo]

02/16 - Sat - Topshelf

Bench Press: Very casual 200x2

190x2
200x2, PR
190x3

Squat:

220x2
235x2
250
250x2
220x2

Deadlift:

200x2
230x2
242.5x2
255
237.5x2

BSS - 35x6(4)
At Home
Decline Situp - 10(2)
ADBC - 35x6(4)

02/17 - Mon

Pulldown - 110x8(4)

NG Bench Press:

150x4
160x4
170x2

Leg Raise - 15(4)
RDL - 100x8(4)
BOR - 100x5(4)
Std. Lat Raise - 12.5x15(3)
ADBC - 25x12(3)
Bar Curl - 35x8(4)

 

[ASUThermo]

02/18 - Tue - Topshelf

Bench Press: Increased starting points by 2.5 and 10kg, also turned top set to a top double.

75x10
125x5
165x5
190x2
165x5(2), 2ct pause on all reps for last set

Squat: Hip was super stiff/uncomfortable, so just did 2 sets there.

175x3
195x3
215x3
215x3
175x3

BW Squats - 12(5)

 

[ASUThermo]

02/19 - Wed

Cable Row - 110-155x8, pause at contact

Deadlift: Sandbagged a little.

190x2
210
190x2(2)

CG Bench: Sandbagged the triple.

150
170,152.5x3

DB Curl - 30x8(3)
Lat Raise - 15x10(2)
Decline Situp - 8(3)
GHR - 8(3)
Literally forgot to do dips and chins.

 

[ASUThermo]

02/20 - Thu - Topshelf

SSB Squat: Took it very easy here.

285x3
325x3
355
325x3(2)
175x6(2), beltless

Bench Press: Long pauses.

170x4
190x2
170x4(2)

Pulldowns, cable curls, band pull aparts

 

[ASUThermo]

02/22 - Sat - Topshelf

Bench Press: On the way to the gym got news that GPa passed so decided to take a crack at 195x3 to honor the man. Should have been a single.

175x3
195x3, PR
175x3(3)

SSB - 135x10(6), slow tempo with a pause, hip needed a break.

 

[ASUThermo]

02/24 - Mon

NG Bench:

182.5x4, PR

Accessories

02/25 - Tue

Lots of hip stuff and upper accessories.

 

[ASUThermo]

02/27 - Thu

Pulldown - 70x12, 100x10, 140x8(3)

Bench Press: Definitely detrained and 100% strained my right lat holding the casket on Weds. Got the required reps done.

175x4(2)
190
175x4

Upper Band Work
Hammer Curl - 35x8(2), 30x8

Lots of hip circle stuff, feels significantly better today.

 

[ASUThermo]

03/01 - Sat

Squat: Long warmup and Aleve. Only minor discomfort. Big win.

70x3(2)
120x3
150x2
175, 195, 215, 227.5
207.5x3

Bench Press: Pec was OK.

70x8
125x3
155
180x3
200, long pause. Hit rack on way up, otherwise almost opener level speed.
180x6

Deadlift: No pain at all.

120x3(2)
170, 205, 225, 245
225x3

Cable Row - up to 170x8(2)
Front Raise - 20x8(3)
DB Curl - 35x8(3)
More hip circle squats.

 

[ASUThermo]

03/03 - Mon

BOR - 70x8(2), 90x5(5)

NG Bench Press: Took a long time to get warm, pec discomfort is noticeable but didn't impact the session. Feels about the same morning after

70x8(2)
120x5(2)
165x4
175x4
187.5x3, PR

Pulldown - 125x8(3)
- Dip - 5(3)
- Lat Raise - 20x8(3)
Std. DB Curl - 25x10(2), 30x10(2), 35x8(2)
- Band Pull Apart - Red x12(4)
Hip Circle Squat to Bench - 12(3)

 

[ASUThermo]

03/04 - Tue

Cable Row - 140x5(5)

Bench Press: Right pec was ok until work sets. Was tempted to go for a 5x5 PR but passed.

175x5
185x2
175x5(2)

Front Raise - 20x10(3)
- Cable Triceps - 30, 40, 50 x8
Hammer Curl - 25x12(4)

SSB Squat:

97.5x5(4)

Hip Circle Circuit

 

[ASUThermo]

Got a nasty cold on Wednesday, plus the right pec was pretty banged up after Tuesdays bench session. Took off until Sat and kept it light and short.

03/08 - Sat - Topshelf

Squat: Hip wasn't bad.

195
165x2(4)

Bench Press:

175
155x2(3)

Deadlift:

175x2
195x2
210x2

 

[ASUThermo]

03/10 - Mon

BOR - 100x5(4)

NG Bench: Super light here.

100x4
120x2
100x4

Pec stuff, hip stuff, db cur, db neutral raise

03/11 - Tue -

Bench Press:

155x2
175, 182.5
162.5x2(3)

Squat:

180x2
210
180x2

Lots of hip work.
DB curl