Fu Fu's l337 journal

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  1. #8656
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    Yesterday -

    warm up

    back squat - (no belt, no knee sleeves)
    1x10 45 lb
    1x5 155, 205, 235, 265 lb
    3x5 285 lb

    deadlift -
    1x5, 45, 155, 235, 275, 295, 315 lb

    bird dog -
    3x10 each side w/ 1 second hold

    hip mobility
    t-spine mobility
    shoulder mobility

    No discernable nerve pain/sensation at any point during this workout, not even very mild. Soon I'll adjust my lower body training days. I think I'll have a back squat day with unilateral hip hinge after that, then a deadlift day with unilateral knee-dominant after that.
    Last edited by fufu; 05-21-2021 at 07:28 AM.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  2. #8657
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    Yesterday -

    warm up

    incline bench press - (aim for sets of 6 again next session)
    4x6 w/ 215 lb PR

    OHP -
    3x7 w/ 140 lb

    incline spider row -
    4x10 w/ 185 lb maintain 4x10 next session

    barbell OHEE -
    1x9 120 lb
    1x7 120 lb (do 2x8 next session)

    hip mobility
    t-spine mobility
    shoulder mobility

    Another session with absolutely no discernable nerve pain/sensation.
    Last edited by fufu; 05-23-2021 at 06:45 AM.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  3. #8658
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    Yesterday -

    back squat - (no belt, no knee sleeves)
    1x10 45 lb
    1x5 155 lb
    1x3 205, 245, 265 lb
    3x5 290 lb progress by 5, wear knee sleeves, do 3x4

    deadlift -
    1x5 45, 155, 245, 285, 305, 325 lb

    plank -
    6x10 seconds (short RI)

    side plank -
    6x10 seconds each side (short RI)

    hip mobility
    t-spine mobility
    shoulder mobility



    No discernable nerve pain/sensation entire workout.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  4. #8659
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    Yesterday -

    bench press -
    5x5 w/ 255 lb matched volume PR (5x4 next session)

    close grip bench press -
    2x11 w/ 200 lb PR (1st set tough, last rep was RPE 10, but 2nd set flew, more left in tank. getting mentally focused with leg drive helped.)

    incline spider row -
    5x8 w/ 215 lb volume PR

    purple band push-down
    1x25 each side
    1x18 each side

    hip mobility
    t-spine mobililty
    shoulder mobility

    Good stuff. BW 200 lbs.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  5. #8660
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    BW 196.6 this morning.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  6. #8661
    fiendish thingy
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    Waist measurement (top edge of tape on bottom edge of navel): 35" on the dot.

    Both measurements above done 1st thing in morning after urinating.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  7. #8662
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    5/28/2021

    back squat - (L knee sleeves, no belt)
    1x10 45
    1x5 155
    1x3 205, 245, 275
    3x4 w/ 295 lb

    deadlift - (no belt)
    1x5 45, 155, 255, 295, 315, 335

    bird dog -
    3x10 each side (1 second hold)

    No discernable nerve pain on any set, except for 1 moment in 2nd set of bird dogs, 2/10 nerve pain in right hip and lateral lower leg.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  8. #8663
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    Yesterday -

    warm up

    incline bench press -
    3x6 w/ 220 lb PR (to 3-4x5 with 225 lb next session)

    OHP -
    3x7 w/ 145 lbs (tough, RPE 10 last set)

    incline spider row -
    4x10 w/ 195 lb

    barbell OHEE -
    1x7,1x6 w/ 125 lb

    No discernable nerve pain/sensation during entire session.
    Last edited by fufu; 06-01-2021 at 10:36 AM.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  9. #8664
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    Yesterday -

    back squat - (L knee sleeves, no belt)
    1x10 45 lb
    1x5 155 lb
    1x3 205, 245, 275 lb
    3x4 300 lb (felt great)

    deadlift -
    1x5 w/ 45, 155, 265, 305, 325, 345 lb

    plank -
    6x15 sec

    side plank -
    6x15 sec each side

    No discernable nerve pain/sensation for entire workout. The issue overall continues to improve. I rarely get nerve pain/sensation at all. I feel like pretty localized right glute "tenderness", but it's more like a tickling/soreness feeling that's deep. Not painful at all, but I think it's related. I hardly get top of right foot and lateral right lower leg numbness, even when sitting for long periods of time, even without lumbar support. I still get a slight heaviness sensation deep in right lateral low leg now and then.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  10. #8665
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    6/4/2021

    bench press -
    6x4 w/ 260 lb

    close grip bench press -
    2x11 w/ 205 lb PR

    incline spider row -
    5x8 w/ 225 lb PR 3x8 next session

    purple band push down -
    1x26
    1x19

    hip mobility
    shoulder mobility
    t-spine mobility

    Good stuff. No discernible nerve pain entire workout.
    Last edited by fufu; 06-06-2021 at 05:59 AM.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  11. #8666
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    91652575

    Yesterday -

    warm up

    back squat - (L knee sleeves, no belt)
    1x10 45
    1x5 155
    1x3 205, 255, 285
    3x4 305 lb (3x3 next session)

    deadlift - (DOH grip, no belt)
    1x5 45, 155, 255, 315, 335, 355

    bird dog - 8 second isometric each rep using 60 second BPM metronome increase to 9 second next session
    1x4,3,2 each side

    hip mobility
    t-spine mobility
    shoulder mobility

    Good stuff. No discernible nerve pain/sensation on any rep.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  12. #8667
    fiendish thingy
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    6/8/2021

    incline bench press -
    3x5 w/ 225 lb PR do 3-4x4 progressing by 5 lb next week

    OHP -
    2x5 w/ 150 lb (harder than expected, probably because of max effort RPE 10 on the incline bench sets) do 2x5 next week

    incline spider row -
    3x10 w/ 205 lb PR add 5 lb and maintain 3x10

    forgot to do triceps work

    hip mobility
    t-spine mobililty
    shoulder mobililty

    Great to hit PRs at a lower bodyweight. No discernible nerve pain entire session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  13. #8668
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    91652575

    Yesterday -

    back squat - (L knee sleeves, no belt)
    1x10 45
    1x5 155
    1x3 205, 255, 285
    3x3 310 lb

    deadlift -
    1x4 45, 155, 265, 325, 345, 365

    side plank -
    6x20 seconds each side

    plank -
    6x20 seconds

    Good stuff. No discernible nerve pain/sensation entire workout.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  14. #8669
    fiendish thingy
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    Yesterday -

    warm up

    bench press -
    1x1,2,3,2,1 w/ 265 lb (was going to do sets of 3 or 4, but I was very tired going into this workout and underfed and a bit dehydrated. aim for the same scheme next workout

    close grip bench press -
    1x11 w/ 210 lb
    1x10 w/ 210 lb (just couldn't muster the last rep. But when I did 2x10 a few months ago at this weight, I was 10 lbs heavier. still nailed the PR and at a much lighter bodyweight)

    incline spider row -
    2x9 w/ 235 lb PR

    purple band push down -
    1x27 each side
    1x20 each side

    hip mobility
    t-spine mobility
    shoulder mobility

    Good stuff. Just had to grind through this time. No discernible nerve pain/sensation entire workout.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  15. #8670
    fiendish thingy
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    Yesterday -

    back squat - (L knee sleeves, no belt)
    1x10 45
    1x5 155
    1x3 205, 265, 295
    3x3 315 lb

    deadlift -
    1x4 45, 155, 265, 335, 355, 375

    bird dog - (9 second hold each rep, timed with 60 bpm metronome)
    1x4,3,2 each side

    hip mobility
    shoulder mobility
    t-spine mobility

    Good stuff. Hitting 315 beltless squats post-back injury is a big milestone.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

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