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Fu Fu's l337 journal

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  1. #8026
    fiendish thingy
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    Today -

    warm up

    deadlift -
    5x5 w/ 415 lbs (belt 4th notch. I went back to my usual stance. The wider stance seemed to be aggravating my hip flexors. warm ups felt solid, was mentally primed and focused today. First few sets went well, 4 and 5 were tough, but doable and with good form. I focused heavily on getting the bar tight against my shins while initiating the pull and getting my upper back super tight, and keeping the bar tight against my body for the entire lift, including eccentric, it helped a lot, and my back felt solid today. Hip flexors were barely an issues as well. I cut my warm up pretty short. I find that stretching and warming my hips too much may actually aggravate the hip issue. I did a condesned warm up, and focused heavily on my specific deadlift warm ups, and everything went well.)

    squat -
    3x8 w/ 225 lbs (tough, but doable, form was good. was focusing on keeping weight mid-foot.

    45 degree barbell back raise -
    2x10 w/ 165 lbs (my hammmmstringggss)

    Skipped calf and side planks, was on a time crunch.

    Awesome session. SO GLAD to have my back and hips feeling better. They aren't 100%, but they are significantly better. I fixed my deadlift form by keeping the bar close to my body (way up and down), back is feeling so much better as a result. Like I said, I stopped doing the wider sumo and went back to my usual sumo stance. Just feels more comfortable. Maybe I'll try again in the future to go wider. But I've made great progress in the past year with my usual stance. So if it isn't broke, why fix it? And it seemed to be aggravating my hips.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  2. #8027
    fiendish thingy
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    89412485


    Today -

    warm up

    bench press -
    5x2 w/ 255 lbs (in the groove and felt strong. first reps all went pretty fast, but second reps were relatively slow and borderline grinders. while the second reps moved slowly, no major changes in speed throughout the rep (smooth reps). Never felt like I was going to miss one either, felt confident with every rep. Next week progress by 5 lbs.)

    flat DB bench press -
    1x14 w/ x2 90 lbs
    1x10 w/ x2 90 lbs

    unilateral DB row -
    4x8 each side w/ 125 lbs (straps last set)

    rear delt facepull -
    3x12 #120 (no more pause at full retraction, getting too tough for that)

    plank -
    3x30 seconds

    machine preacher curl -
    2x15 #70 (progress by #7.5 as usual)

    OHEE EZ bar -
    2x15 w/ 85 lbs

    hip mobility
    t-spine mobility
    shoulder mobility

    Awesome session. Felt strong, had fun.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  3. #8028
    fiendish thingy
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    Today -

    warm up

    back squat -
    5x3 w/ 295 lbs (belt, no knees sleeves. overall felt just as hard or slightly easier than last week, which is good. sets got better as they went on, for the most part. Switched from high bar to a mid-bar position, and a slightly wider stance. Felt more comfortable. Had some trouble today getting in the groove. Mid-bar with slightly wider stance felt more comfortable. start using knee sleeves next week)

    belt squat -
    3x10 w/ 140 lbs (tough, but doable, more in the tank. use mid-sized cable handle with frayed fabric, it's a good length for the heavier weights)

    RDL -
    3x5 w/ 315 lbs (beltless, as always. straps. in the groove, strong, comfortable, a lot more in the tank.)

    roll outs from knees -
    3x8 BW

    Good stuff. Tough workout, but left feeling pretty fresh. I started to cut out calf raises. Just unnecessary volume that eats up time, and my calves haven't been growing that much anyway.
    Last edited by fufu; 01-14-2018 at 11:32 AM.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  4. #8029
    fiendish thingy
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    89412485


    Make sure to stick with mid-bar position and a slightly wider stance next squat session. Also, do more light squats in warm up to get limbered up, while cutting some of the mobility/activation stuff I do.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  5. #8030
    fiendish thingy
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    89412485


    Today -

    warm up

    bench press -
    5x6 w/ 215 lbs (felt strong and in the groove today. everything came together well. a lot left in the tank. wider grip continues to feel great)

    OHP -
    2x10 w/ 130 lbs (1st set relatively easy, 2nd set tougher, but definitely doable especially considering I didn't really psych up. more in the tank.)

    weighted chin up -
    3x5 +35 lbs (supinated grip)

    T-bar row -
    5x10 w/ 145 lbs

    stiff handle OHEE cable -
    2x20 #140

    single arm cable preacher curl -
    2x12 each side #65

    t-spine mobility
    shoulder mobility
    some hip mobility

    Awesome session today. I felt really strong, body feels good, and left the gym feeling relatively fresh.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  6. #8031
    fiendish thingy
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    89412485


    Today -

    warm up

    deadlift -
    5x5 w/ 425 lbs (belt 4th notch, mixed grip. tough, but doable. maybe one left in the tank each set if I really went for it. This is the most volume I've done with 425. Felt like I could have done better with getting good back tightness and keeping bar closer to my body, but I had no back or hip pain, which is great. I think I may cut volume to 5x3 in coming weeks. I still have some confidence issues initiating the first rep, but it's getting better.)

    back squat -
    3x8 w/ 235 lbs (belt 4th notch. mid bar, wider stance, felt so much better. felt really in the groove on several reps. Tough, but more in the tank.)

    45 degree barbell back raise -
    2x10 w/ 175 lbs

    Really good session. Glad I hit my deadlift numbers with no back or hip pain.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  7. #8032
    fiendish thingy
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    89412485


    Today -

    warm up

    bench press -
    5x2 w/ 260 lbs (3rd set was the best, everything was on point and reps were smooth and relatively fast, and I had 1-2 more reps on that one. Other sets were solid, but had some sticky points, but no true grinding. progress by 5 lbs for next week.)

    flat DB bench press -
    1x13 w/ x2 95 lbs PR
    1x8 w/ x2 95 lbs

    unilateral DB row -
    4x8 each side w/ 130 lbs (straps, which made the weight feel significantly lighter)

    rear delt cable facepull -
    3x12 #130 (no pause)

    plank -
    3x35 seconds

    machine preacher curl -
    2x15 #77.5

    OHEE EZ bar -
    2x15 w/ 90 lbs (more in the tank)

    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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