Fu Fu's l337 journal

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  1. #8581
    fiendish thingy
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    For anyone who gives a shit, here's a video I made that's a science-based instructional about the Pallof press (core training exercise):

    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  2. #8582
    fiendish thingy
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    From my training log on 12/13, I actually did 4x6 w/ 355 lbs, not 6x4.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  3. #8583
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    Today -

    warm up

    back squat - (belt 5th notch, M knee sleeves)
    2x6 w/ 365 lbs
    1x8 w/ 365 lbs PR (41 degrees in garage, forgot headphones so no music, nailed this rep PR with solid speed, depth, and technique. Surprisingly I had a couple left in the tank.)

    wide stance snatch grip deadlift -
    3x5 w/ 385 lbs

    cut out extra benching, shoulders/elbows need a break from benching so frequently

    t-spine mobility
    hip mobility
    shoulder mobility

    Awesome session. I didn't know how the rep PR would go given the circumstances. I really focused without getting overly pysched up, and I nailed that set with confidence. Felt super solid.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  4. #8584
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    Yesterday -

    competition pause bench press -
    3x3 w/ 260 lbs (left shoulder+elbow pain too much. on 4th set, just didn't even try that hard pushing it off chest. when that kind of pain sets in, it feels like my muscles just shut off)

    incline bench press -
    3x7 w/ 205 lbs PR (significantly less shoulder pain. so strange I can hit PRs in this, but not do reps in the flat bench that I've had no problem with in the past) (next session go for 3x6

    incline bench spider row -
    3x6 w/ 205 lbs

    doubled up band push-down -
    2x16

    hip mobility
    t-spine mobility
    shoulder mobility

    At least I hit a PR. Not sure what to do on bench. Maybe it the cold temperature plays a role. I might cut out pause benching for a while and focus on incline, as that doesn't bother my shoulder.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  5. #8585
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    Today -

    warm up

    deadlift - (no belt)
    4x4 w/ 485 lbs PR (most weight ever pulled beltless. easier than expected, 2nd and 3rd sets flew)

    tempo back squat - (3/1/0) (M knee sleeves, belt)
    4x3 w/ 345 lbs

    pause RDL - (2 second pause)
    1x5 w/ 345 lbs PR (2x3 next week)

    hip mobility
    t-spine mobility
    shoulder mobility

    Deadlifts felt great. Joints during tempo back squat felt stiff. Pause RDL body felt good, but mega lower back and ab fatigue on the latter reps.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  6. #8586
    NUCLEAR-LABS REP
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    Merry Christmas man

    Eat, pound, sleep....

  7. #8587
    fiendish thingy
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    Merry Christmas!
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  8. #8588
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    Today -

    warm up

    tempo pin bench press - (2/1/0)
    4x3 w/ 245 lbs progress by 5

    close grip bench press -
    3x10 w/ 190 lbs progress by 5 (1st set significantly the hardest. with focus, these move a lot faster)

    standing barbell row -
    4x6 w/ 235 lbs

    OHEE barbell -
    2x16 w/ 90 lbs

    hip mobility
    t-spine mobility
    shoulder mobility

    Good stuff.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  9. #8589
    fiendish thingy
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    Today -

    warm up

    back squat - (belt 5th notch, M knee sleeves)
    3x6 w/ 375 lbs PR (all sets had more in the tank, they got easier as they went on. maintain 3x6 next week)

    snatch grip wide stance deadlift -
    3x5 w/ 395 lbs (fucking tough, next week do 3x3)

    hip mobility
    shoulder mobility
    t-spine mobility
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  10. #8590
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    Today -

    warm up

    competition pause bench press -
    3x3 w/ 265 lbs (obviously better than last week. took 400 mg ibuprofen an hour before training to avoid the elbow and shoulder pain. Still had it a bit, but not in a way where the pain shut my muscle down. stick with 3x3 next week)

    incline bench press -
    3x6 w/ 210 lbs PR 3x5 next week

    incline bench spider row -
    4x6 w/ 215 lbs PR add 10 lbs next week, stick with sets of 6

    hip mobility
    t-spine mobility
    shoulder mobility

    Good stuff.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  11. #8591
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    ^forgot to add doubled up band vertical push-down, 3x12 at eye level
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  12. #8592
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    Yesterday -

    warm up

    deadlift - (MG, no belt, chalk)
    4x3 w/ 495 lbs beltless PR (I am recovering from a lower back/tweak spasm, so was a rough start, but once I hit my working sets, I was doing okay. Some hesitation off the floor, but things got better as sets went on. I had way more in the tank, but played it conservatively)

    tempo squat - (3/1/0)
    4x3 w/ 355 lbs (felt significantly easier than last week)

    pause RDL -
    2x3 w/ 355 lbs

    hip mobility
    t-spine mobility
    shoulder mobility

    Good stuff. Glad I was able to train through this tweak.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  13. #8593
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    ^tempo squats were a volume PR
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  14. #8594
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    Today -

    warm up

    tempo pin bench press - (2/1/0)
    4x3 w/ 250 lbs PR (maintain 4x3 for another week. I found I've been pausing longer than what I've been intending, which is better than the opposite).

    close grip bench press -
    3x10 w/ 195 lbs PR

    standing barbell row -
    4x6 w/ 245 lbs PR (do 3x6 next week)

    OHEE barbell -
    2x15 w/ 95 lbs (do 2x14 next week)

    hip mobility
    t-spine mobility
    shoulder mobility

    Good stuff.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  15. #8595
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    1/6/2021

    back squat - (belt 5th notch, M knee sleeves)
    2x6 w/ 385 lbs PR (in the groove, good speed, good technique, and great depth. more in the tank)

    wide stance snatch grip deadlift -
    3x3 w/ 405 lbs

    hip mobility
    t-spine mobility
    shoulder mobility

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

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