Fu Fu's l337 journal

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  1. #7831
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    Today -

    warm up

    above knee hang power clean - (next week progress by only 5 lbs, use bumper plates)
    warm up:
    1x10 bar
    1x5 95, 115
    1x3 135, 155, 165, 175

    3x3 185 lbs (dropping down lower to catch the bar, but still a power clean. I felt a bit out of groove on first set, but felt good last 2 sets, and super good when I cleaned the weight for the pause front squats.)

    bottom pause front squat - (hang power cleaned weight. progress by 10 lbs as usual, use bumper plates)
    3x3 w/ 185 lbs (3 second pause. sets felt strong as I went on)

    OH squat -
    3x3 115 lbs

    unilateral DB RDL - (cut a set off next week. next week go for 2x7 for PR lift with x2 90's)
    3x5 w/ x2 85 lbs

    DB Bulgarian squat - (cut a set off next week)
    3x8 w/ x2 45 lbs

    calf raise -
    3x10 #265

    roll out from knees -
    3x8 BW

    In the following weeks of this phase, I am going to cut a set off the unilateral exercises.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  2. #7832
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    Today -

    warm up

    weighted chin up -
    2x8 +20 lbs (neutral grip) (next week do 2 sets of 9, supinated)
    3x1 BW w/ 6 second hold at top, and 6 second eccentric

    push ups -
    2x13 BW
    2x13 +20 lbs
    3x1 BW w/ feet elevated, 7 second eccentric, 7 second hold at bottom

    KB push press -
    2x9 each side w/ 65 lbs

    green band row -
    3x15 (sets 1 and 2: explosive concentric, 1 sec hold at full retraction, moderate eccentric. last set: regular tempo. next week, ill probably just do regular tempo. it's harder in a way.)

    roll out plank -
    2x20 seconds at increased distance

    OHEE purple band -
    1x25

    single arm KB curl -
    1x11 each side w/ 35 lbs

    hip mobility
    t-spine mobility

    Good stuff.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  3. #7833
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    Today -

    warm up

    front squat -
    3x3 245 lbs (tough, but definitely doable. No psyching up. In groove. Pressure was a little too forward on the feet on the way up on some of the reps, and I was a little bendy in the upper back, but nothing major. Back still maintained a good overall position, and feet stayed flat.)

    deadlift -
    3x3 405 lbs (chalk, MG, no belt) (1st rep of 2nd set was really slow off the ground, but in the groove and I knew I had it. No psyching up. I just wasn't focused enough on exploding off the bottom.)

    speed deficit deadlift -
    2x3 255 lbs (last set was super snappy)

    RDL -
    2x5 265 lbs (felt really in the groove and easy today)

    farmers walk static holds -
    2x20 seconds w/ x2 190 lbs PR (I love these. Feels like my shoulders are going to rip off my torso, in a good way.)

    calf raise -
    3x15 #235

    side plank with arm OH -
    3x25 seconds each side

    Wow. Great session. What a weird one. I got 1.5-2 hours of sleep last night. Had some major insomnia. I felt atrocious this morning. I was in another world. I was feeling nauseous and strung out, and I was confident I would not be training today. But, after breakfast, I started feeling better. I really wanted to get my session in today. Before I went in the gym, I focused on taking one step at a time. Just drive there. Do my first warm up drill, 2nd, 3rd, so on. Taking a mental break after each segment. Then I started my sets with the same mentally. Just do this one. I was keeping myself super short sighted to stay sane and conserve energy. Ended up having a great session. I was surprised how strong I felt despite one of the worst nights of sleep I've had in a few years.

    That's one of the odd things I've noticed about myself when I am really sleep depriving: I feel better when I keep myself busy. When I slow down, I feel like shit.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  4. #7834
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    Yesterday -

    warm up

    OHP -
    3x3 140 lbs (felt nice and in the groove today, smooth strong reps)

    bench press -
    3x3 205 lbs (NEXT WEEK, DO 3X2)(first set was a grinder, lost arch in my upper and mid back throughout the reps. Sets got easier as they went along. I need to remember to put some chalk where my back contacts the bench to get better grip so I can really push into my upper back without sliding, to maintain a good arch.)

    DB bench press -
    3x5 w/ x2 85 lbs (solid)

    weighted chin up -
    3x3 +50 lbs (neutral grip, chest to bar, solid)

    unilateral DB row -
    3x7 each side w/ 100 lbs

    high cable facepull -
    3x10 #130 (1 second pause at full retraction)

    plank -
    3x35 seconds (next week, just 2 sets)

    wide grip EZ bar curl -
    2x10 w/ 75 lbs

    narrow grip EZ bar OH elbow extension -
    2x10 w/ 75 lbs

    Good stuff.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  5. #7835
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    Today -

    warm up

    above knee hang power clean -
    1x5 45 lbs
    1x3 95 lbs
    1x3 115 lbs
    1x3 135 lbs
    1x3 155 lbs
    1x3 165 lbs
    1x3 175 lbs
    1x3 185 lbs

    3x3 190 lbs (was really in the groove today, felt better than last week. An important cue today I realized is to look straight forward at all times. This helps me maintain a better posture, and not catch the bar leaning too far forward. The last set of the last rep was a full hang clean (just couldn't manage the power position, first time this has happened since I started doing these again.)

    bottom pause front squat - 3 second pause
    3x3 w/ 195 lbs (above knee hang power cleaned these. The hang clean on the first set was my best hang clean rep of today, despite being 5 lbs heavier than previous set. I caught the bar really well and high, actually hit myself in the throat a bit.)

    unilateral DB RDL -
    2x7 each side w/ x2 90 lbs PR (these were tough, but I was really in the groove today for whatever reason.)

    Bulgarian DB squat -
    2x8 each side w/ x2 50 lbs

    calf raise -
    3x10 #280

    roll out from knees -
    3x9

    t-spine mobility

    Awesome sessions. I felt a bit out of it going into the gym today, but today's training was spot on.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  6. #7836
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    Today's pause front squat:

    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  7. #7837
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    Today's hang cleans:

    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  8. #7838
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    Today -

    warm up

    weighted chin up -
    2x9 +20 lbs (supinated) (can progress to 2 sets of 10 next week, today was easier than expected, due to the supinated grip)
    3x1 BW 7 second hold at top, 7 second eccentric

    unilateral KB push press -
    2x10 each side w/ 65 lbs (can progress to 2 sets of 11 reps next week, because I switched these before push ups)

    push up -
    2x14 BW
    2x14 +20 lbs
    1x1 feet inclined, 8 second eccentric, 8 second hold on bottom

    green band row -
    3x16 normal tempo (make sure touch band to chest)

    roll out plank -
    2x20 seconds at increased distance

    OH purple band elbow extension -
    1x26

    single arm KB curl -
    1x12 each side w/ 35 lbs

    hip mobility
    t spine mobility

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  9. #7839
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    1/4/17

    warm up

    front squat -
    3x3 255 lbs (no knee sleeves, as has been the case for the past phase and this current phase. hip shifting to the right like a motherfucker and grinding on the last rep of every set. I never do it that bad. Ugh. Still, full ROM and feet were flat. I knew today would be tough, so I am glad I made the reps.)

    deadlift -
    3x3 415 lbs (no belt, MG) (Form was really solid on these, but man these were tough, grinding them out, I think this is a beltless PR)

    skipped speed work

    RDL -
    3x5 275 lbs

    static holds -
    2x45 seconds w/ x2 130 lbs PR

    skipped calf work

    side plank with arm OH -
    2x30 seconds each side

    Today was a bit off because I had walked 8 hours the day before, and 4-5 hours the day off earlier on. My hips and everything below were tired and sore going in, but I still managed to hit my numbers. I skipped some accessory stuff. I am very happy I was able to hit my numbers.
    Last edited by fufu; 01-07-2017 at 06:38 AM.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  10. #7840
    fiendish thingy
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    Today -

    warm up

    OHP -
    3x3 145 lbs (felt pretty solid today, very smooth reps. The main thing I need to work on at this point is not letting the bar get in front of my center of mass. Keeping my lats locked back tight, and clearing my head back on the concentric, then immediately pushing my head through forward after the bar clears, can help with this. Also, keeping my quads and glutes locked out.)

    bench press -
    3x2 210 lbs (first set was solid and smooth, no pysching. 2nd set I didn't psyche, and I GRINDED the 2nd rep. I wasn't focusing enough, and for whatever reason the eccentric on the 2nd rep was slower than I should have done. 3rd set, pysched up (not crazily), and made the set better than 2nd.)

    weighted chin up -
    3x3 +55 lbs (neutral grip)

    unilateral DB row -
    3x7 each side w/ 110 lbs

    high cable facepull -
    3x10 #140 (1 second pause at full retraction)

    plank -
    2x40 seconds

    EZ bar curl -
    2x10 80 lbs

    OH EZ bar EE -
    2x10 80 lbs

    shoulder mobility
    t-spine mobility
    hip mobility

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  11. #7841
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    ^forgot to add to the above workout that I did DB bench press 3x5 w/ x2 90 lbs.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  12. #7842
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    Today -

    warm up

    above knee hang power clean -
    1x5 45 lbs
    1x3 95 lbs
    1x3 115 lbs
    1x3 135 lbs
    1x3 155 lbs
    1x3 165 lbs
    1x3 175 lbs
    1x3 185 lbs
    1x1 190 lbs

    3x2 195 lbs (technique got better every set. However, technique wasn't as good as its been. Still, it was acceptable. Nothing was ugly. Still still, nothing I'd want to do consistently through a phase.) (sets of 1 or 2 next week, only progress by 5 lbs) (warm up with only sets of 2 on the heavier warm up sets)

    bottom pause front squat -
    3x2 205 lbs (working on good pressure position in foot, and keeping pressure even between feet, getting hips and knees out)

    unilateral DB RDL -
    2x7 each side w/ x2 95 lbs PR (TOUGH)

    DB Bulgarian squat -
    2x8 each side w/ x2 55 lbs

    calf raise -
    3x10 #295 lbs (left ankle lost stability for and instant and shuddered once back and forth into over supination. No injury at all, but something to keep in mind for the future.)

    roll out from knees -
    2x10 BW

    Awesome session. Feeling beat up. Those unilateral DB RDLs killed me. Weight is still at 192 lbs. Putting on weight these days is a challenge as always, but less tolerable and more annoying. As long as I occasionally set PRs, I'm feeling good though.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  13. #7843
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    Today -

    warm up

    weighted chin up -
    2x10 +20 lbs (supinated, really solid reps, all of them, this might be a PR, but not sure)
    3x1 w/ 8 second pause at top, and 8 second eccentric

    unilateral KB push press -
    2x11 each side w/ 65 lbs (had more in the tank, for sure. progress to 2x12 next week)

    push up -
    2x15 +20 lbs (moved weighted first)
    2x15 BW (just do 1 set of BW next week)

    green band row -
    3x17 (normal pace, making sure band touches chest)

    roll out plank -
    2x20 seconds at increased distance

    OHEE purple band -
    3x15

    single arm KB curl -
    1x13 each side w/ 35 lbs

    shoulder mobility
    t-spine mobility
    hip mobility

    Awesome session. Everything was tough, but went great.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  14. #7844
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    Today -

    warm up

    front squat -
    1x1,2,3 265 lbs (really in the groove today. great positioning. good even foot pressure and hip position (got hips and knees out well). some thoracic rounding (to be expected with heavier weigh), but it didn't pull me out of the groove, or cause me to lose good tension through my spine and hips. I felt super good about these. No knee sleeves. Took a lot of focus and patience with my warm up sets to pull off today's front squats well.)

    deadlift -
    1x1,2,3 425 lbs (no belt first set, belt (5th notch) last 2 sets. MG all sets. First set was slow and a grinder, but really well in groove and smooth bar movement. 2nd set I got slightly too far forward with my foot pressure, but I was still well in the groove. 3rd set was the best set. I felt entirely in the groove, and I had more in the tank, I was really psyched up for the last set.)

    speed deficit deadlift (standing on one 45 lb plate, as usual) -
    2x3 250 lbs

    RDL -
    2x5 285 lbs (DOH grip)

    farmers walk static holds -
    2x20 seconds w/ x2 195 lbs PR

    calf raise -
    3x15 #250

    side plank w/ arm OH -
    2x35 seconds each side

    Awesome session. I felt really good about today. BW is 192 lbs, which is definitely the lightest I've been when pulling 405+ for reps.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  15. #7845
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    NOTE FOR SESSION ON 1/7/17:

    I forgot to include that I did DB bench press - 3x5 w/ x2 90 lbs
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

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