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Fu Fu's l337 journal

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  1. #8071
    fiendish thingy
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    Today -

    warm up

    deadlift - (MG, chalk, belt 4th notch)
    3x3 w/ 445 lbs (solid, in the groove, more reps in the tank after each set. found myself tilting the bar to the right on some reps. not sure if it was the platform, uneven hand placement, or uneven hip/leg drive or back position. Resolved by most reps in working sets. easier than last week, belt helps, I will only do 3 sets of deadlifts for the remainder of this phase.)

    back squat - (belt 4tch notch)
    2x8 w/ 255 lbs (in the groove, felt easier than last week good amount left in the tank, will only do 2 sets of squats for remainder of phase. Continue to focus on not going too deep, bracing hard in the hole, and keeping pressure mid-foot with a bit of a forward lean before descending each rep.)

    RDL -
    2x8 w/ 325 lbs (super solid technique, tough, but some more in the tank)

    Awesome session. Didn't eat nearly as much as I wanted to yesterday, but performed very well today, and deadlifts felt easier than last week. Very grateful for this. I want to finish this phase out strong with some PRs. I am really going to focus on eating more this week. Right lower back is consistently a mild bother, but it didn't interfere at all with training today, and I barely thought about it. Feels pretty good considering heavy squats and deadlifts this week. Left shoulder feels very good too.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  2. #8072
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    Great achievement!

  3. #8073
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    Today -

    warm up

    bench press -
    1x2 w/ 275 lbs PR (psyched up moderately, solid, in the groove, butt stayed on bench easily, felt comfortable and confident, 1st rep was pretty fast considering the weight and very smooth 2nd rep was a mild grinder, but it moved very smoothly and I wasn't worried at all about it. About butt staying on bench, perhaps the bench I used today (closest one to the DB rack on the inner side, is the best for me to do heavy benching on)
    1x1 w/ 275 lbs (failed 2nd rep, first time failing a bench rep in over a year I believe. There are a couple reasons I think why this happened. The first is that my last bench session was really fatiguing, and I cut out a recovery day as well as training 2 days in a row, and I also wasn't as mentally prepared for the 2nd set as I was for the first. I'm still very happy with the PR. Usually I only PR my 2RM by 5 lbs per phase, and I did it 10 lbs this phase, so not a problem, today's performance is totally good with me.)

    flat DB bench press -
    1x14 w/ x2 95 lbs PR (made up for the PR I missed last week)

    unilateral DB row -
    2x8 each side w/ 145 lbs PR (tough)

    high cable rear delt facepull -
    2x10 #14 w/ 1 sec pause at full retraction

    plank -
    2x40 seconds

    preacher curl -
    2x10 w/ 75 lbs

    OHEE EZ bar -
    2x15 w/ 100 lbs (better performance than last week, even with heavier weight)

    hip mobility
    t-spine mobility
    shoulder mobility

    Awesome session. Considering I was training 2 days in a row and cut out a recovery day, I am super happy with the PRs.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  4. #8074
    fiendish thingy
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    Today -

    warm up

    back squat - (belt 4th notch, knee sleeves)
    2x3 w/ 335 lbs PR (felt solid in the groove, especially 2nd set. Last rep of last set was a grinder, but I felt very comfortable and confident in the groove. Didn't get super psyched up for these either, which is cool)

    belt squat -
    2x12 w/ 170 lbs PR (including base weight)(tough, but more in the tank)

    RDL -
    3x5 w/ 345 lbs (super solid, more in the tank)

    roll outs from knees -
    2x10 BW

    Awesome session. I love these sessions late in the phase where the volume is low, weight is heavy, and I get to go for PRs. Very happy that I was able to hit new PRs at a lower body weight. Right lower back feels fantastic, it didn't bother me at all.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  5. #8075
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    Blimey !!!

    Read the first page and jumped to the last

    Props brother
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  6. #8076
    fiendish thingy
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    Thanks man! I love the process.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  7. #8077
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    4/6/18 -

    warm up

    bench press -
    1x1 225, 245, 265
    1x1 290 lbs PR (solid, in the groove, confident, smooth rep, more in the tank, very happy with this. it got slightly tilty in frontal planem but it hardly made a difference. this maybe felt easier than 285 did about 3 months ago. BW 202 lbs)

    OHP -
    3x5 w/ 145 lbs (felt great, easier than last week, a lot more in the tank)

    weighted chin ups -
    3x5 +50 lbs (solid, more in the tank)

    tbar row -
    3x10 w/ 175 lbs PR (really felt these in my lats)

    OHEE -
    2x20 w/ 80 lbs

    cable curl -
    2x12 #13

    t-spine mobility
    shoulder mobility

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  8. #8078
    fiendish thingy
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    Yesterday -

    warm up

    deadlift -
    3x3 w/ 455 lbs (MG, chalk, belt 4th notch)(solid, technique was solid overall, but I could have got my knee out more, and could have looked more forward/up when breaking weight off floor. A good amount left in the tank for sure.)

    squats -
    2x8 w/ 265 lbs (belt 4th notch. solid, despite hiking in the morning)

    RDL -
    2x8 w/ 335 lbs PR (tough! but confident in finishing these. form was super solid)

    shoulder mobility
    t-spine mobility

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  9. #8079
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    89412485


    Today -

    warm up

    flat bench press -
    2x9 w/ 225 lbs PR
    1x8 w/ 225 lbs (8 was a grinder, knew I didn't have 9)

    unilateral DB row -
    3x5 each side w/ 150 lbs PR

    high cable facepull -
    3x10 #15 (1 sec pause full retraction each rep on first 2 sets, not on last set)

    plank -
    2x45 seconds

    preacher curl -
    2x10 w/ 80 lbs

    OHEE EZ bar -
    2x15 w/ 105 lbs PR (solid, a little more in the tank)

    hip mobility
    t-spine mobility
    shoulder mobility

    Awesome session. Very happy with the bench PRs. Even though I hit PRs, I think I could have had more in the tank on the benching. Manual labor this AM fatigued my shoulder somewhat I think.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  10. #8080
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    Good job

  11. #8081
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    Yesterday -

    warm up

    back squat -
    1x1 225, 245, 275, 295, 315, 355
    1x1 385 lbs PR (belt 4th notch and knee sleeves)(I went a few inches too deep, and feel out of the groove in the hole, which caused me to lose tension on my quads and put more tension on my back. It was a tough grinder in the middle, but I felt confident. There were a few things that decreased my performance on this. One is that I forgot to put on my knee sleeves for 355, and that made the rep tougher than it should have been, fatiguing my unnecessarily for 385. The second is that there was another guy in the gym trying to give me advice right before going for the lift, and it was really distracting, making it harder to focus for the lift. But ultimately I made it, and that is what counts.)

    belt squat -
    2x12 180 lbs PR

    RDL -
    2x5 w/ 355 lbs PR (first set was really snappy considering the weight)

    roll outs from knees -
    2x11 BW

    So happy with my performance today. Only a few more sessions left before I take a week off.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  12. #8082
    fiendish thingy
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    Today -

    warm up

    bench press -
    2x3 w/ 255 lbs PR(I thought this would be an easy PR, but it was tough! 1st set somewhat out of groove. 2nd set, in groove, but felt really heavy. last rep was a grinder, confident, but a grinder nonetheless. Overall, flat out felt just not as strong as I usually am. BW has dropped about 10 lbs in the past 10 weeks. I'm starting to feel strength decrease on the bench from it. There is also lack of usual calories, a lot of accumulated fatigue (almost at end of training block), and overall life stress. But, a PR is a PR!!! and I'm happy to be setting PRs while losing 10 lbs. This is pretty fucking awesome. My lifestyle over the past 2.5 months has lead to an inadvertent cut where I leaned up a good amount, and I never was hungry. So this is great actually.)

    OHP -
    1x8 w/ 150 lbs PR (felt really solid, and wasn't super psyched up)
    2x5 w/ 150 lbs (a little more in the tank on every set, including PR set.)

    t-bar row -
    3x10 w/ 180 lbs PR

    OHEE EZ bar -
    2x20 w/ 85 lbs PR

    cable curl -
    2x12 #14

    Awesome session. PRs all around, even though I feel an overall strength and mental focus fatigue. Only 2 more sessions of this training block.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  13. #8083
    fiendish thingy
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    Today -

    warm up

    deadlift - (belt 5th notch, as 4 is now too loose due to lost weight)
    1x1 405, 425, 455, 475 lbs
    1x3 w/ 500 lbs PR (was only moderately psyched up, but had such a fantastic set. First 2 reps super solid, 3rd rep the bar got me a little forward and lost some tension in upper back, but overall technique was really good. Super pumped about this PR because I'm about 10 lbs lighter than I was for my last 3RM a few months ago. This felt perhaps easier than my last 3RM too. I may have had a 4th rep if I psyched up more. As usual, grip was no issue.)

    back squat -
    2x8 w/ 275 lbs (felt really solid in the groove. felt so good, but of course tough. Belt 4th notch 1st set (I like a slightly looser feel on the squat for the belt). No knee sleeves on first set, knee sleeves on 2nd, had some more in the tank 2nd set.)

    Awesome session. Short and sweet. My body is really feeling the accumulated fatigue over the past 9 weeks or so. Just 2 more sessions left before I take a week break. So happy to have set PRs in each of the big 3, especially considering my lifestyle recently and losing about 10 lbs. Fucking happy!

    Last edited by fufu; 04-18-2018 at 10:16 AM.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  14. #8084
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    Today -

    warm up

    OHP -
    1x1 135, 155, 165, 175
    1x1 185 lbs PR (technique was in the groove, moderate psyching, went up really smoothly for a 1RM. Had some more in the tank. I don't prioritize OHP and only train it once a week, but when my bench increases, my OHP tends to as well. This was actually a 10 lb PR.)

    bench press -
    1x15 w/ 185 lbs PR (last rep was such a slow lockout.)

    unilateral DB row -
    2x10 w/ 140 lbs PR (straps)

    rear delt facepull -
    2x12 #15 (no pause)

    preacher curl -
    2x8 w/ 85 lbs

    OHEE EZ bar -
    2x12 w/ 110 lbs PR

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

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