Fu Fu's l337 journal

KelJu · 11-04-2006, 04:21 PM

Great lifts dude. Your form is not to be fucked with...it is the best form I have ever seen.

fufu · 11-04-2006, 04:26 PM

Quote:

Originally Posted by KelJu

Great lifts dude. Your form is not to be fucked with...it is the best form I have ever seen.

Wow, really? Thanks. I'm getting so many complements recently! I'm having an ego overload!!! Agh!

Makes me feel good about all the hard work though, mostly the dieting. Thanks all you guys and gals.

fufu · 11-04-2006, 06:40 PM

Today's workout -

chin ups - RI 60 seconds
set #1 - 5 reps wide grip
set #2 - 5 reps wide grip
set #3 - 5 reps wide grip
set #4 - 5 reps medium grip
set #5 - 5 reps medium grip

DB rows - RI 2 minutes
set #1 - 10 reps each side at 95 lbs
set #2 - 10 reps each side at 95 lbs PR
set #3 - 10 reps each side at 90 lbs

incline DB press - RI 90 seconds
set #1 - 6 reps at x2 75 lbs
set #2 - 6 reps at x2 75 lbs
set #3 - 6 reps at x2 75 lbs
set #4 - 6 reps at x2 75 lbs

pectoral fly machine - RI 90 seconds
set #1 - 15 reps at 90 lbs arms bent
set #2 - 15 reps at 130 lbs arms straight

EZ bar skull crushers - RI 75 seconds
set #1 - 10 reps at 60 lbs
set #2 - 10 reps at 70 lbs PR
set #3 - 10 reps at 60 lbs

DB preacher curls - RI 60 seconds
set #1 - 12 reps each arm at 25 lbs
set #2 - 15 reps each arm at 25 lbs PR
set #3 - 11 reps right arm, 8 left arm, lawl

stretch

Good workout. It was fucking tough though. I am still recovering from last night's shenanigans. My ass was being kicked the entire time, except on the isolation shit. Gonna go to bed earlier tonight and get alot of sleep for tommarow's lower.

KelJu · 11-04-2006, 07:32 PM

How long does it take for the comments on youtube to show up? I posted a response, but it hasn;t shoed up in over 5 hours.

fufu · 11-04-2006, 08:48 PM

Quote:

Originally Posted by KelJu

How long does it take for the comments on youtube to show up? I posted a response, but it hasn;t shoed up in over 5 hours.

Oh, oops. I have it so I have to approve the comments people leave. There are alot of tools on youtube that spam ghey shit, I have yet to deal with it though. Thanks for the comments.

Seanp156 · 11-04-2006, 08:56 PM

Quote:

Originally Posted by fufu

Oh, oops. I have it so I have to approve the comments people leave. There are alot of tools on youtube that spam ghey shit, I have yet to deal with it though. Thanks for the comments.

True story! Lawl... You can remove them once they're posted though...

I agree, form is good, nice depth.

Quote:

Originally Posted by Double D

I just dont know how you squat in sweats?!?!

I do it too. I've actually always worked out in long pants... Sweat pants, long snap down basketball pants etc... Though tomorrow, I think I'm actually going to wear shorts squatting for the first time in a while.

mike456 · 11-04-2006, 08:58 PM

your form on the front squats are fantastic, you get atg and the back is straight not rounded at all. On the back squats you dont get as deep, and you lean forward a little, I know it is not because the weight is too heavy for you, because you pause and do it with no problem, you must have some tight muscles (maybe the hip flexors?) hopefully p-funk or CP see the vids.

do you front squat more than you back squat?

fufu · 11-04-2006, 09:14 PM

Quote:

Originally Posted by mike456

your form on the front squats are fantastic, you get atg and the back is straight not rounded at all. On the back squats you dont get as deep, and you lean forward a little, I know it is not because the weight is too heavy for you, because you pause and do it with no problem, you must have some tight muscles (maybe the hip flexors?) hopefully p-funk or CP see the vids.

do you front squat more than you back squat?

Thanks again. Most people will find it is alot easier and natural to go deep on front squats. With my pause squats I do lean a little more forward on purpose, it is easier to hold the weight in the hole for me that way. I also stand a bit wider too. When I do more olympic style I don't bet over as much, I don't think so atleast. I'll probably get 1Rm back squat video up next weekend, I'll see if it differs. I backsquat more than I front. The heaviest I've gone with backsquats is 2 sets of 2 reps with 325, ATG. According to a 1RM calc I can back squat 380, but I'm not so sure about that.

Seanp156 · 11-04-2006, 09:18 PM

Yep, it's definately much easier to go deeper on front squats and not have much forward lean as back squats for most people. Correct form in PL squats is pretty much to lean forward, but you're still keeping your back flat/straight.

Malley · 11-04-2006, 09:20 PM

Quote:

Originally Posted by Seanp156

Yep, it's definately much easier to go deeper on front squats and not have much forward lean as back squats for most people. Correct form in PL squats is pretty much to lean forward, but you're still keeping your back flat/straight.

And keeping your back straight and flat is the number one thing to avoid injury.

Seanp156 · 11-04-2006, 09:23 PM

fufu · 11-04-2006, 09:24 PM

Yep, I still keep my spine neutral. Yeah, and what Sean said too, PL-ers usually have quite a bit of forward lean.

Take Ed Coan for example.

http://www.youtube.com/watch?v=CBmWyO2K4-s

Of course there are different methods though.

Brutus_G · 11-05-2006, 07:50 AM

Quote:

Originally Posted by fufu

Yep, I still keep my spine neutral. Yeah, and what Sean said too, PL-ers usually have quite a bit of forward lean.

Take Ed Coan for example.

http://www.youtube.com/watch?v=CBmWyO2K4-s

Of course there are different methods though.

When box squatting a ME i could kiss my knees(not really but i lean)

Seanp156 · 11-05-2006, 12:02 PM

Quote:

Originally Posted by fufu

Yep, I still keep my spine neutral. Yeah, and what Sean said too, PL-ers usually have quite a bit of forward lean.

Take Ed Coan for example.

http://www.youtube.com/watch?v=CBmWyO2K4-s

Of course there are different methods though.

Coan's such a beast... His waist even looks small... I'm a bit suprised he actually goes down that fast on the eccentric, I usually try to just do that the last 1/4 of the eccentric...

KelJu · 11-05-2006, 01:07 PM

http://www.youtube.com/watch?v=SSpJK...elated&search=
He busts a blood vessel and blood starts running down his face from his nose on this lift.

Seanp156 · 11-05-2006, 01:11 PM

Quote:

Originally Posted by KelJu

http://www.youtube.com/watch?v=SSpJK...elated&search=
He busts a blood vessel and blood starts running down his face from his nose on this lift.

One of the guys I train with (the cop who squatted 666 at my meet) used to have a bad habit of slamming his head on the bar before squatting to get himself fired up... Well, once he did that and it made a little cut on his forehead... When he got to the bottom of his squat, blood burst out of his head...

fufu · 11-05-2006, 02:35 PM

Today's workout -

back squats
warm ups - 1x10 at 135, 1x2 at 225, 1x1 at 275, 1x1 at 315, 1x1 at 325
set #1 - 1 rep at 335 lbs PR

front squats - RI 2 minutes
set #1 - 8 reps at 225 lbs
set #2 - 8 reps at 225 lbs PR

DB RDL's - RI 2 minutes
set #1 - 10 reps at x2 115 lbs
set #2 - 10 reps at x2 115 lbs PR

lying leg curls - RI 90 seconds
set #1 - 12 reps at 80 lbs
set #2 - 12 reps at 65 lbs

standing calf raise machine - RI 60 seconds
set #1 - 15 reps at 155 lbs PR first time using this, nothing special
set #2 - 15 reps at 135 lbs
set #3 - 15 reps at 115 lbs

Alright workout. Just worked on some singles on the back squats. I felt sluggish and not into it mentally today. Form was a bit wobbley on everything. yawn.

fufu · 11-05-2006, 02:40 PM

Quote:

Originally Posted by KelJu

http://www.youtube.com/watch?v=SSpJK...elated&search=
He busts a blood vessel and blood starts running down his face from his nose on this lift.

Ed Coan is mega bad ass. I saw that clip before. He's the man.

Brutus_G · 11-05-2006, 03:28 PM

You are da squat master! you gonna do some more ME this week or next?

fufu · 11-05-2006, 03:42 PM

Quote:

Originally Posted by Brutus_G

You are da squat master! you gonna do some more ME this week or next?

Week from today I think. Oh and thank you.

Seanp156 · 11-05-2006, 03:44 PM

Nice vwerkiout!

fufu · 11-05-2006, 03:45 PM

Quote:

Originally Posted by Seanp156

Nice vwerkiout!

Zank you vetty muach.

Nate K · 11-05-2006, 05:32 PM

Quote:

Originally Posted by Seanp156

One of the guys I train with (the cop who squatted 666 at my meet) used to have a bad habit of slamming his head on the bar before squatting to get himself fired up... Well, once he did that and it made a little cut on his forehead... When he got to the bottom of his squat, blood burst out of his head...

JerseyDevil · 11-05-2006, 06:19 PM

Quote:

Originally Posted by fufu

Today's workout -

back squats
warm ups - 1x10 at 135, 1x2 at 225, 1x1 at 275, 1x1 at 315, 1x1 at 325
set #1 - 1 rep at 335 lbs PR

front squats - RI 2 minutes
set #1 - 8 reps at 225 lbs
set #2 - 8 reps at 225 lbs PR

DB RDL's - RI 2 minutes
set #1 - 10 reps at x2 115 lbs
set #2 - 10 reps at x2 115 lbs PR

lying leg curls - RI 90 seconds
set #1 - 12 reps at 80 lbs
set #2 - 12 reps at 65 lbs

standing calf raise machine - RI 60 seconds
set #1 - 15 reps at 155 lbs PR first time using this, nothing special
set #2 - 15 reps at 135 lbs
set #3 - 15 reps at 115 lbs

Alright workout. Just worked on some singles on the back squats. I felt sluggish and not into it mentally today. Form was a bit wobbley on everything. yawn.

Strong looking leg workout man. I like the DB RDL's. Never tried RDL's, but have done SLDLs with DB's. I know those are tough.

fufu · 11-05-2006, 06:58 PM

Quote:

Originally Posted by JerseyDevil

Strong looking leg workout man. I like the DB RDL's. Never tried RDL's, but have done SLDLs with DB's. I know those are tough.

Thanks. I like them more than BB RDL's because of the increased ROM. I can also keep the weight closer to my body. Grip is

11-04-2006, 06:40 PM	#1893
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,225 Photos: 7	Today's workout - chin ups - RI 60 seconds set #1 - 5 reps wide grip set #2 - 5 reps wide grip set #3 - 5 reps wide grip set #4 - 5 reps medium grip set #5 - 5 reps medium grip DB rows - RI 2 minutes set #1 - 10 reps each side at 95 lbs set #2 - 10 reps each side at 95 lbs PR set #3 - 10 reps each side at 90 lbs incline DB press - RI 90 seconds set #1 - 6 reps at x2 75 lbs set #2 - 6 reps at x2 75 lbs set #3 - 6 reps at x2 75 lbs set #4 - 6 reps at x2 75 lbs pectoral fly machine - RI 90 seconds set #1 - 15 reps at 90 lbs arms bent set #2 - 15 reps at 130 lbs arms straight EZ bar skull crushers - RI 75 seconds set #1 - 10 reps at 60 lbs set #2 - 10 reps at 70 lbs PR set #3 - 10 reps at 60 lbs DB preacher curls - RI 60 seconds set #1 - 12 reps each arm at 25 lbs set #2 - 15 reps each arm at 25 lbs PR set #3 - 11 reps right arm, 8 left arm, lawl stretch Good workout. It was fucking tough though. I am still recovering from last night's shenanigans. My ass was being kicked the entire time, except on the isolation shit. Gonna go to bed earlier tonight and get alot of sleep for tommarow's lower.
	fufu's 1337 Journal Your diet will set you free.

11-04-2006, 08:58 PM	#1897
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	your form on the front squats are fantastic, you get atg and the back is straight not rounded at all. On the back squats you dont get as deep, and you lean forward a little, I know it is not because the weight is too heavy for you, because you pause and do it with no problem, you must have some tight muscles (maybe the hip flexors?) hopefully p-funk or CP see the vids. do you front squat more than you back squat?
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	Journal

11-04-2006, 09:18 PM	#1899
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,236 Photos: 11	Yep, it's definately much easier to go deeper on front squats and not have much forward lean as back squats for most people. Correct form in PL squats is pretty much to lean forward, but you're still keeping your back flat/straight.
	My Journal

11-04-2006, 09:23 PM	#1901
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,236 Photos: 11
	My Journal

11-04-2006, 09:24 PM	#1902
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,225 Photos: 7	Yep, I still keep my spine neutral. Yeah, and what Sean said too, PL-ers usually have quite a bit of forward lean. Take Ed Coan for example. http://www.youtube.com/watch?v=CBmWyO2K4-s Of course there are different methods though.
	fufu's 1337 Journal Your diet will set you free.

11-05-2006, 02:35 PM	#1907
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,225 Photos: 7	Today's workout - back squats warm ups - 1x10 at 135, 1x2 at 225, 1x1 at 275, 1x1 at 315, 1x1 at 325 set #1 - 1 rep at 335 lbs PR front squats - RI 2 minutes set #1 - 8 reps at 225 lbs set #2 - 8 reps at 225 lbs PR DB RDL's - RI 2 minutes set #1 - 10 reps at x2 115 lbs set #2 - 10 reps at x2 115 lbs PR lying leg curls - RI 90 seconds set #1 - 12 reps at 80 lbs set #2 - 12 reps at 65 lbs standing calf raise machine - RI 60 seconds set #1 - 15 reps at 155 lbs PR first time using this, nothing special set #2 - 15 reps at 135 lbs set #3 - 15 reps at 115 lbs Alright workout. Just worked on some singles on the back squats. I felt sluggish and not into it mentally today. Form was a bit wobbley on everything. yawn.
	fufu's 1337 Journal Your diet will set you free.

11-05-2006, 03:28 PM	#1909
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,124 Photos: 24	You are da squat master! you gonna do some more ME this week or next?
	"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

11-05-2006, 03:44 PM	#1911
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,236 Photos: 11	Nice vwerkiout!
	My Journal