Fu Fu's l337 journal

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  1. #8026
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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
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    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
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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 10:32 AM.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  4. #8029
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    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
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    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
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    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
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    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.

  8. #8033
    fiendish thingy
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    Today -

    warm up

    back squat - mid bar, wider stance
    5x3 w/ 305 lbs (belt 4th notch, knee sleeves. solid, pretty well in the groove most reps, last reps were tough, but definitely more in the tank. knee sleeves make a difference for sure.)

    belt squat -
    3x10 w/ 150 lbs (solid, last few reps of last set were tough! but still more in the tank overall.)

    RDL -
    3x5 w/ 325 lbs (really solid groove. solid sets. more left in the tank, not much psyching up at all.)

    roll outs from knees -
    3x9 BW

    Awesome session. Felt strong overall today. Left feeling relatively fresh. No hip or back pain at all today! Back barely felt fatigued from squats.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  9. #8034
    fiendish thingy
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    Today -

    warm up

    bench press -
    5x6 w/ 225 lbs (felt very strong, smooth, and in the groove. no grinding at all. Felt virtually the same as last week. For next week, maintain sets of 6, and progress by 10 lbs)

    OHP -
    2x10 w/ 135 lbs (again, felt great all around. more in the tank on both sets.)

    weighted chin up -
    3x5 +40 lbs (5th reps were tough on sets 2 and 3. Knock reps down to 4 next week.)

    T-bar row -
    5x10 w/ 155 lbs (solid)

    cable OHEE stiff handle -
    2x20 #150 (nearing limit for sets of 20. do sets of 15 next week.)

    single arm cable preacher curl -
    2x10 each side #70 (add by #5 increments as usual)

    hip mobility
    t-spine mobility
    shoulder mobility

    Fucking awesome session. Felt strong all around. Left the gym feeling relatively fresh. Back and left hip continue to feel great.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  10. #8035
    fiendish thingy
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    89612485


    Today -

    warm up

    deadlift -
    5x3 w/ 435 lbs (belt 4th notch, mixed grip)(these felt a bit slow today, and heavier than I would have liked, but I was in the groove. I thought I was perhaps letting the bar getting out in front of me and rounding my upper back, but I took a profile video and my back positioning looked excellent, and the bar did not noticeably travel forward. Had a tough time getting psyched up today. I felt hesitant right before initiating the pull. Deadlifting used to be my favorite lift that I enjoyed the most, but now I feel a bit afraid of it and I'm just not having fun with it like i used to. Oh well, today's work was pretty good for not being psyched up, and it's the most volume I've done with 435.)

    back squat -
    3x8 w/ 245 lbs (belt 4th notch. sticking with mid-bar, wider stances, toes pointed more forward. felt fucking great today, right in the groove for so many reps. Back squats felt the best they have this phase, and perhaps since I started doing them again mid-year last year. Quads felt stiff and achy as fuck warming up for these, a little foam rolling helped.)

    45 degree barbell back raise -
    2x10 w/ 185 lbs PR (hamstrings felt like they are gonna explode, big lower back pump)

    Solid session today. While I am a little disappointed in my deadlifting, I hit a volume PR with 435, and my lower back and left hip felt pain free. Overall, things are great.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  11. #8036
    fiendish thingy
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    89612485


    Today -

    warm up

    bench press -
    5x2 w/ 265 lbs PR (strong, solid technique, in the groove. felt very confident pressing today. psyched up a good amount. 3rd set was the best. last rep of last set was a moderate grinder.)

    DB bench press -
    1x11 w/ x2 100 lbs PR (may have had another in the tank, but didn't go for it, figured I'd save it for another day.)

    unilateral DB row -
    4x8 each side w/ 135 lbs (straps, felt solid)

    high cable rear delt facepull -
    3x12 #140

    plank -
    3x40 seconds

    machine preacher curl -
    2x12 #85

    OHEE -
    2x15 w/ 95 lbs PR

    t-spine mobility
    shoulder mobility
    hip mobility

    Awesome session. Felt really strong.
    Last edited by fufu; 01-28-2018 at 10:53 AM.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  12. #8037
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    Today -

    warm up

    back squat -
    1x3 w/ 315 lbs (knee sleeves, belt 4th notch. let the weight bury me on the last rep, lost positioning, hips shot up, bar went forward, and kind of good morning the weight up slowly.)
    1x2 w/ 320, 325, 330, 335 PR (became wary of not going excessively deep on the last reps, and making sure I kept a good relative knee and hip bend. Reps felt strong and pretty well in the groove considering the weight.)

    belt squat -
    1x10 w/ 160 lb PR (so tough, killed quads, just did one set because I just have one more squat work out and I've already accumulated a lot of volume.)

    RDL - (straps, no belt as usual)
    1x7 w/ 335 lbs (felt super solid, definitely a few left in the tank if I really went for them)
    2x5 w/ 335 lbs

    roll outs from knees -
    3x10 BW

    Awesome session! Feeling like I am peaking, which is the goal.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  13. #8038
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    ^on the above session: RDL of 1x7 w/ 335 lbs was a PR.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  14. #8039
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    Today -

    warm up

    bench press -
    3x6 w/ 235 lbs PR (strong, smooth, fast, in the groove. more in the tank each set, could have done 5 sets, but held back bc I'm going for a 1RM PR next bench day)

    OHP -
    2x10 w/ 140 lbs PR (a bit more in the tank)

    weighted chin up -
    2x5 +45 lbs (supinated)

    T-bar row -
    3x10 w/ 165 lbs PR

    stiff handle OHEE cable -
    2x18 #160 PR

    single arm cable curl -
    2x10 each side #75 PR

    hip mobility
    t-spine mobility
    shoulder mobility

    Awesome session. Felt strong. Cut back on the volume to make sure I am fresh for PR attempts coming up.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  15. #8040
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    Today -

    warm up

    deadlift - (mixed grip, chalk, belt 4th notch, switched back to chucks)
    1x1 405, 425, 445, 465, 475 lbs (all these felt great. 465 drifted a bit far in front of my which threw me out of the groove, but I was able to correct and finish the rep strong and in the groove)
    1x2 485, 490 lbs PR (felt so fucking good. strong, confident, mentally primed, in the groove. I was focusing on getting BEHIND the bar, knees out, and tight upper back. All of that was to prevent letting the bar drift out in front of me. It feels so good to feel confident again in the deadlift after the past couple months of feeling pretty off. I went back to using chucks (was using wrestling shoes). Chucks just feel better, I feel like I can feel the floor better and spread my feet out and grab the ground better. I also focused really intently on going hard on every single warm up set, from the bar through 465. All of those factors set me up for good deadlifts today. Last week I did 5x3 with 435, and the reps felt more uncomfortable, slower, and less in the groove than the reps I did with 490 today. So weird. Mentally focusing can make such a difference. Plus, all that volume I accumulated in the past 2 months is now paying off with a strength peak.)

    back squat -
    2x8 w/ 255 lbs (tough, but doable, some more in the tank)

    45 degree barbell back raise -
    2x9 w/ 195 lbs PR

    Awesome session. Felt great to have fun deadlifting again.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

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