Goals & Gains Nu'Keese vs. A Lawyer

[ASUThermo]

02/02 - Mon - Office

CG Bench Press: Took this down a bit. Was supposed to hit 6's, no chance. Pec was super cranky.

305x3
297.5x3(3)

RDL - 315x6(3), moved great

Machine Chest Press - 100x11(3)
- Lat Pulldown - 100x11(3)
Cable Curl - 100, 110, 120 x11
- Cable Ticeps - 80x12(2)
Lat Raise - 12, 15(2) x11
- Incline DB Curl - 25, 30 x8
- Band PA - Green, Blue - x11

 

[ASUThermo]

02/03 - Tue - Topshelf

Squat: Shut it down at 155, pain was pretty high in hip. Paused sets with 70 felt good.

up to 155x2
70x5(5)

Bench Press:

145x6
167.5
145x6(2)

 

[ASUThermo]

02/04 - Wed - Office

NG Bench Press: Felt good actually. Hopefully last night was due to a string of bad sleep.

320x4
370
320x4(2)

Pulldown - 100(2), 115, 130 x10
Chest Press - 100, 115(2) x10
Cable Curl - 90, 110, 120 x12
- 1A Triceps - 30x12(2)
Lat Raise - 15x15(2)
- Incline DB Curl - 30x10(2)
- Band PA - Red x15(2)

Home

Deadlift: Easier than last week, by quite a bit.

177.5x4(3)

 

[ASUThermo]

02/05 - Thu - Home

Kept everything super light.

Bench Press - 45x15(4)
Squat (Romaleos) - 40, 55, 70, 85 x8, pause at bottom

02/06 - Fri - Office

Can probably start pushing accessories next week.

Pulldown - 100, 127.5, 145, 160x10
- Shoulder Machine - 55(2), 62.6 x15
Cable Curl - 90x15, 110x12, 130x9, 120x12, 100x15
- Leg Press - 55x15(2), 70x15(2)
Lat Raise - 15x15, 17.5x12, 20x9
- Cable Triceps - 70x12(2)
IDBC - 30x10(2)
- Band PA - red x12(2)

 

[ASUThermo]

02/07 - Sat - Topshelf

Squat: Bumped the triple and single up 5kg, both generated pain. Messed around in the heels and brought the stance in a bit, then replicated the work at 5kg lighter. Everything moved well and had almost no pain. This will be the squat for now.

Reebok
165x3 - Pain ~ 4
185, 195 - Pain was about 6?
Romaleos
160x3 - none
190 - 1-2

Bench Press:

170(3)
160x5(3)

Deadlift: Bumped it, 2.5 and knocked out a triple.

210x3
241.5 (mix of lb and kg)
210

 

[ASUThermo]

02/09 - Mon - Office

NG Bench Press:

335x2
365
335x2(2)

Pulldown - 90x15, 115x12, 130, 145, 160, 175, 160x9
Chest Press - 90x15, 115x12, 130x12
RDL - 325x6(2)
Ran out of time.

 

[ASUThermo]

02/10 - Tue - Office

Upper body accessories
Hip Rehab - bridges, iso squeeze, seated add

Topshelf

Squat: Worked up to pain RPE 3-4 range on the triples. Single was about a 5 on pain, far ahead of last week though, win.

60 for reps
85x3
105x2
125, 140, 155, 165, 175 x3
190

Bench Press:

160x5
180
160x5(2)

02/11 - Wed - Office

Pulldown - 70x15, 100x12, 130, 145, 160, 175, 160 x9

NG Bench Press: Might have not noted this, going to avoid CG and keep the grip(s) wider, significantly less pain durning and after in the right pec. Sets were done with ring on ring or middle on ring.

335x2
385
335x2(2)

Cable Curl - 90, 110, 120 x15
- Shoulder Machine - 55, 70, 85 x15
Hip Rehab, bridges, iso squeeze

 

[ASUThermo]

02/12 - Thu

Bench Press:

160x5(3)

Deadlift:

185x4(3)

Squat: 3-2-0 tempo, just shoes.

102.5x3
112.5x3
122.5x3
137.5

Plate Squat - 20x10(3)

 

[ASUThermo]

02/13 - Office - Fri

Upper body accessories, hip rehab

02/14 - Sat

100% pain free session, head to toe.

Squat:

140x3
157.5x3
170x3
180x3

Bench Press: Middle on ring again.

160x2
190
160x2(2)

Deadlift:

210x2
240
210x2(3)

02/16 - Mon

CG Bench Press:

90x8(3)

Pulldown - 70, 100, 125 x8
DB Curl - 27.5, 30, 32.5 x12

 

[ASUThermo]

02/17 - Tue

Bench Press:

160x2(3)

Squat: 3-2-0 tempo, just shoes.

105x3
115x3
125x3
140

 

[ASUThermo]

02/18 - Wed - Office

Pulldown - 100, 115, 130, 160, 175 x8

NG Bench:

340x2
390, RPE 8
340x2(2)

Shoulder Machine - 85, 100, 115 x12
- Cable Curl - 120, 130 x12
DB Incline - 35, 40 x10
- Lat Raise 20x12(2)
Band PA - Blue x15(2)

Home

Deadlift:

190x4
195x4(2)

 

[ASUThermo]

02/19 - Thu - Topshelf

Squat:

180x3
195
180x3

Bench Press:

160x6
180
160x6(2)

02/20 - Fri - Office

Upper accessories

02/21 - Sat - Topshelf

Squat:

130x3
150x3
165x3
175x3
185x3

Bench Press:

160x6
190
160x6(2)

Deadlift:

210x2
235, 250
220x2(3)

02/23 - Mon

Just did RDLs, was spent from the snow.

RDL - 90x6(4)

 

[ASUThermo]

02/24 - Tue

Squat: Not bad, slight pain maybe a 3? Decided to repeat last weeks weights for the 2 3's and add a light drop.

140x3
160x3
180x3
200
180x3
140x3, paused in hole

BSS - BW x10(2)
Goblet Squat - 35x10(2)

Bench Press:

165x2(4)

Cable Row - 125, 140, 155 x8, paused these at chest
Hammer Curl - 32.5x10(2)
- Band PA - Red x12(2)