Fu Fu's l337 journal

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  1. #8131
    fiendish thingy
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    Today -

    warm up

    bench press -
    5x2 w/ 245 lbs

    OHP -
    3x6 w/ 140 lbs

    unilateral DB row -
    3x10 each side 125 (no straps)

    high cable facepull -
    3x10 #11 w/ 1 second hold

    plank -
    3x20 seconds

    cable pushdown -
    2x15 #13

    wide grip EZ bar curl -
    2x15 w/ 55 lbs

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

    Your diet will set you free.

    I hate exercise, I love training.

  2. #8132
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    Today -

    warm up

    back squat - (belt 5th notch)
    5x3 w/ 295 lbs (fast, in the groove, a lot left in the tank, continue to focus on really tight upper back before and while descending.)

    belt squat -
    3x12 w/ 160 lbs (fast, in the groove, a lot left in the tank)

    RDL -
    3x5 w/ 325 lbs

    roll out from knees -
    3x6 BW

    t-spine mobility
    shoulder mobility

    Awesome session. Back feels much better, it didn't bother me at all today.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  3. #8133
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    Today -

    warm up

    bench press -
    6x10 w/ 195 lbs (left shoulder issue isn't getting worse...maybe slightly better. didn't feel motivated and as focused as I'd like on bench today. last reps on last 2 sets were really tough at lockout, nothing left in the tank, but I may have had more if I psyched up more. Next week do 6x8 with 205 lbs)

    OHP -
    3x10 w/ 115 lbs (fast, in the groove, a lot left in the tank)

    weighted chin up -
    3x6 +40 lbs

    tbar row -
    4x12 w/ 155 lbs PR

    OHEE stiff handle -
    2x20 #16 (stick to 2x20 next week for PR attempt, then do 2x15 after that)

    cable curl -
    2x20 #10 (next week do 2x15)

    hip mobility
    t-spine mobility
    shoulder mobility

    Awesome session. Felt mentally dreadful at start, but things picked up.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  4. #8134
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    Today -

    warm up

    deadlift - (beltless, MG, chalk)
    5x3 w/ 455 lbs (technique, strength, and speed all felt better than last week. volume PR for beltless work at 455 lbs. more in the tank. one more week of beltless pullsfocus on gripped it further distally in my fingers while looking forward on initial pull)

    back squat - (beltless)
    3x8 w/ 255 lbs (sets got easier as they went on, a lot left in the tank)

    RDL -
    2x10 w/ 305 lbs

    Awesome session. Back felt great today, no issues. I'm very grateful for this.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  5. #8135
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    Today -

    warm up

    bench press -
    5x2 w/ 250 lbs (all reps in the groove and very smooth speed from start to finish. left shoulder continues to improve gradually. more in the tank. i was focusing on lowering the bar lower enough on my chest while engaging my lats, squeezing the bar, and using leg drive.

    OHP -
    3x6 w/ 145 lbs (solid, in the groove, definitely a good amount left in the tank)

    unilateral DB row -
    3x10 each side w/ 130 lbs (no straps, grip was a challenge, but I wasn't struggling to keep it)

    high cable facepull -
    3x10 #12 w/ 1 second pause (more in the tank)

    plank -
    3x25 seconds

    cable push down -
    2x15 #14

    wide grip EZ bar curl -
    2x15 w/ 60 lbs

    Awesome session. Benching felt really strong today.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  6. #8136
    fiendish thingy
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    Today -

    warm up

    back squat - (belt 5th notch)
    5x3 w/ 305 lbs (fast, smooth, in the groove, a lot more in the the tank)

    belt squat -
    3x12 w/ 170 lbs

    RDL -
    3x5 w/ 335 lbs

    roll outs from knees -
    3x7

    Awesome session. Everything felt strong today, body felt great.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  7. #8137
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    bench press -
    6x8 w/ 205 lbs (felt really solid, and at least a couple reps left in the tank each set, no grinders)

    OHP -
    3x10 w/ 125 lbs (solid, last set was tough)

    weighted chin up -
    3x6 +45 lbs

    t-bar row -
    4x12 w/ 165 lbs PR

    OHEE stiff handle -
    2x16 #17 PR

    cable curl -
    2x15 #11

    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.

  8. #8138
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    ^the deadlift session on 8/10/2018 was done at 445 lbs, not 455 as it was logged. but it was still a beltless volume PR at 445.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  9. #8139
    fiendish thingy
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    90512485


    Today -

    warm up

    deadlift - (MG, chalk, no belt)
    5x3 w/ 455 lbs (smooth, in the groove, not psyching up much at all, more in the tank. Really solid. Back felt great. This was a weight and volume PR for belt-less deadlifting.)

    back squat - (belt 5th notch)
    3x8 w/ 265 lbs (smooth, in the groove, a lot left in the tank)

    RDL -
    2x10 w/ 315 lbs PR (tough, but more in the tank)

    shoulder mobility
    t-spine mobility

    Awesome session. Lower back felt great and still does.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  10. #8140
    fiendish thingy
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    90512485


    Today -

    warm up

    5x2 w/ 255 lbs (solid, smooth, in the groove, moved fast for the weight, felt notably easier than last week. more in the tank. focused on tight lats, lower the bar low on the chest, and exploding leg drive once I touch my chest. lats, lower, leg drive)

    overhead press -
    3x6 w/ 150 lbs (getting tougher, but more in the tank. only stay at 3x6 for one more week)

    unilateral DB row -
    3x10 each side w/ 135 lbs (no straps)

    high cable facepull -
    3x10 #13 w/ 1 second pause at full retraction (used yellow flat strap handle, I like it better than the rope handle I feel like I can focus on my back more and less on my grip and wrists)

    plank -
    3x30 seconds

    cable push down -
    2x15 #15 (more in the tank)

    wide grip EZ bar curl -
    2x15 w/ 65 lbs

    hip mobility
    t-spine mobility
    shoulder mobility

    Awesome session. I felt great on everything today.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  11. #8141
    fiendish thingy
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    90512485


    Today -

    warm up

    back squat - (knee sleeves, belt 5tch notch)
    5x3 w/ 315 lbs (fast, smooth, in the groove, more in the tank. continue to focus on tight upper back when setting up, maintaining tight upper back on way down, and bracing hard in the hole, anticipating the ascent)

    belt squat -
    3x12 w/ 180 lbs (felt great, more in the tank)

    RDL -
    3x5 w/ 345 lbs (solid)

    roll outs from knees -
    3x8 BW

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  12. #8142
    fiendish thingy
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    90512485


    Today -

    warm up

    bench press -
    4x8 w/ 215 lbs
    1x7 w/ 215 lbs (failed so close to finishing 8th rep, about 3/4 of the way up. It would not budge. If I had focused more on technique and psyched up more before all the preceding sets, I think I would have had it. I was a bit too lackadaisical in the first few sets, which meant the reps were slower...more time under tension...and more accumulated fatigue by the last set. Ah well. Today was a volume PR at 215 lbs. Continue to focus on lowering low on chest, light lats on descent, and leg drive exploding once I touch the chest, and next week do 4x7 at 225 lbs)

    OHP -
    2x10 w/ 135 lbs
    1x8 w/ 135 lbs (just had nothing more, but all reps were solid, first time I've multiple sets of 10 with 135, and a volume PR at that weight, which is all very good considering I did intense benching beforehand. Next week, do 2x10 w/ 140 lbs)

    weighted chin up -
    2x6 +50 lbs
    1x4 +50 lbs (nothing left. do 3x4 +55 next week)


    t-bar row -
    3x12 w/ 175 lbs PR (stick with 3 sets for rest of phase

    OHEE stiff handle -
    2x12 #18 PR

    cable curl -
    2x15 #12

    Despite failing the latter reps on the last set most of my main lifts today, I felt strong. I've been doing higher reps than I am used to, and I wasn't able to anticipate how I needed to adjust as the weeks progressed. Overall I still feel like I am progressing well, strength is where it should be, and I will reduce volume on upper days from here on out.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  13. #8143
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    90512485


    Today -

    warm up

    deadlift - (belt 5th notch, MG, chalk)
    5x3 w/ 465 lbs (solid, a bit forward on some reps, but overall speed was good, volume PR with 465 lbs. last 2 sets were the best. continue with 4x3)

    back squat - (belt 5tch notch)
    3x8 w/ 275 lbs (tough, but doable, add knee sleeves from here on out)

    RDL -
    2x10 w/ 325 lbs PR (straps, felt easier than last week. continue with 2x9 for next 2 weeks)

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  14. #8144
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    90512485


    Today -

    warm up

    bench press -
    3x2 w/ 255 lbs (accidentally didn't go up to my weight which was 260, was pissed, but powered through)
    5x2 w/ 260 lbs (thankfully was able to complete all my sets I originally planned. Last set was the best set. I need to get really mentally focused and psyched up when benching the rest of this phase

    OHP -
    3x6 w/ 155 lbs (tough, but well in the groove. volume PR with 155 lbs. Do 3x4 next week)

    unilateral DB row - (no straps)
    3x10 each side w/ 140 lbs (grip was tough at the end, start using straps next week)

    high cable facepull -
    3x10 #14 w/ 1 second pause at full retraction

    plank -
    3x35 seconds

    cable pushdown -
    2x15 #16 (do sets of 12 next week)


    wide grip EZ bar curl -
    2x15 w/ 70 lbs

    Awesome session, but very tough.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  15. #8145
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    90512485


    Today -

    warm up

    back squat - (belt 5th notch, knee sleeves)
    5x3 w/ 325 lbs (solid, 4th set was the best, tougher than expected, a bit out of the groove today and wasn't getting mentally into these, but more in the tank)

    belt squat -
    3x12 w/ 190 lbs (solid, but getting tough, more in the tank)

    RDL -
    3x5 w/ 355 lbs (felt super solid today)

    roll outs from knees -
    3x9 BW

    Awesome session. Moved relatively quickly through today's workout.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

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