Fu Fu's l337 journal

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  1. #7876
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    Today -

    warm up

    OHP -
    3x3 w/ 150 lbs (sets got progressively easier. Last set was definitely the best all smooth reps, no grinding, felt pretty easy, not too much psyching. Go for a PR attempt of 155x4 next week

    bench press -
    3x3 w/ 210 lbs (sets got progressively easy. Again, last set was definitely the best, psyched up for it. Smooth reps, no grinding.)

    DB bench press -
    3x5 w/ x2 90 lbs (doable without too much psyching up, but not easy)

    weighted chin up -
    3x3 +55 lbs (neutral x2, supinated x1)

    unilateral DB row -
    3x8 each side w/ 115 lbs

    high cable facepull -
    3x10 #140

    plank -
    3x35 seconsd

    EZ bar curl -
    2x12 w/ 80 lbs

    EZ bar OH elbow extension -
    2x12 w/ 80 lbs

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  2. #7877
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    Today -

    warm up

    above knee power hang clean -
    1x5 45 lbs
    1x3 95, 115 lbs
    1x2 135, 145, 155, 165, 175 lbs
    1x1 185, 195 lbs

    2x1 205 lbs
    1x1 210 lbs (felt awesome today. caught high and in a good position, and didn't even go all the way down to the top of the knee. Have more in the tank to catch in a power position with more weight. I used the more forward torso position, and really shot my hips into the bar. This really helps. I also need to remember to bring the weight lower to the top of the knee cap next week.)

    front squat -
    1x1,2,3,4 w/ 260 lbs (I started using knee sleeves again today. They definitely offer an assistance out of the bottom. Squatting felt comfortable, strong, and technically good today. It was definitely challenging, but doable. I think next week I will do reps in a 1,2,3,3 scheme instead of a 4 rep set. I started the movement by breaking the knees and letting the knees travel more forward, and this helps me keep a more upright position with better stability. I want to remember this for next week.)

    unilateral DB RDL -
    3x3 w/ x2 95 lbs (getting in the groove was tough with these today. Just the way it goes sometimes.)

    DB Bulgarian squats -
    3x3 w/ x2 70 lbs

    roll outs from knees -
    3x9 BW

    calf raises -
    3x10 #295

    t-spine mobility
    shoulder mobility

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  3. #7878
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    Power hang cleans from today:

    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  4. #7879
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    Today -

    warm up

    bench press -
    5x5 w/ 195 lbs (felt really good. technique was a little wobbly at points, but it's hard to maintain really rigid positions over 3 reps. I can progress to 200 next week for sure. I know I can hit at least a few sets of 5, if not all 5. Hard grip and leg drive continue to be the cue that helps me the most right now.)

    standing DB bilateral OHP -
    2x10 w/ x2 50 lbs

    weighted chin up -
    2x8 +25 lbs (neutral, then supinated)

    low cable neutral grip row -
    4x10 #170

    overhead elbow extension -
    3x10 #140

    single arm curl -
    2x6 each side w/ 50 lbs

    hip mobility
    t-spine mobility

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  5. #7880
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    Today -

    warm up

    deadlift -
    1x2 425, 435 lbs (no belt, MG)
    1x2 445 lbs (belt, MG)
    1x2 455 lbs PR (belt, MG)

    deficit deadlift -
    2x5 325 lbs (no belt, DOH)

    RDL -
    3x5 285 lbs (straps) (easy)

    leg press -
    3x10 #265

    side plank -
    3x30 seconds each side

    Skipped calf work and grip work, was destroyed today. I'll pick up grip work next lower day on Friday.

    t-spine mobility

    Awesome session. Felt under the weather today, but managed to nail a solid PR. When I arrived at the gym, I sat in my car hesitating, debating whether I should train today or not. Sometimes when I feel shitty, it actually forces me to focus more than I usually would. It really puts the pressure on. Today, thankfully I was able to perform well. My last 2RM PR was 445 lbs x2 back in 2010 at around 210 lbs. I nailed today's better PR at 193. I guess I'm doing something right (i.e. training generally conservatively and focusing on technique)

    Feeling good about today, but also feeling absolutely destroyed. I failed the third rep on my last deadlift set. Haven't missed a deadlift rep in 4-6 months I think. Considering I was going all out today, the missed rep is acceptable.

    Today's lifting:

    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  6. #7881
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    3/30/17 -

    warm up

    OHP -
    1x1,2 w/ 155 lbs
    1x5 w/ 155 lbs PR (a PR by 5 reps, and it came relatively easily) (I feel like today I really nailed in good technique on keeping tension and stability at the bottom of the rep. In the past I would tend to dump the bar too lower and forward and lose a good groove. I try to keep my lats tight, don't let the bar go any further down than just below my chin, and keep the elbows a bit more forward (helps the weight stay back instead of dumping forward).

    bench press -
    1x1,2,3 w/ 215 lbs (last set easiest bc of psyching up)

    DB bench press -
    2x5 w/ x2 95 lbs (tough, but felt confident in all reps)

    weighted chin up -
    3x3 +60 lbs (n,n,s)

    unilateral DB row -
    3x8 each side w/ 120 lbs

    high cable facepull -
    3x10 #150 (1 second pause each rep at full retraction)

    plank -
    2x40 seconds

    EZ bar curl -
    2x10 w/ 85 lbs

    OH EZ bar ee -
    2x12 w/ 85 lbs

    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.

  7. #7882
    fiendish thingy
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    4/1/17

    warm up

    above knee hang power clean -
    1x5 45, 95, 115 lbs
    1x3 135 lbs
    1x2 145, 155, 165, 175 lbs
    1x1 185, 195, 205, 210, 215, 220, 225 lbs PR

    front squat -
    1x1,2,3,4,5 w/ 225 lbs (knee sleeves only on last set, last set relatively easy. I will increase by 5 lbs each week on these, same rep scheme, and using knee sleeves only on last set.)

    RDL -
    3x10 w/ 225 lbs (super fast, got faster as sets went on)

    calf raise -
    3x10 #310

    roll out from knees -
    3x10 BW

    Awesome session. Hang power cleans felt fucking great!

    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  8. #7883
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    Today -

    warm up

    bench press -
    5x5 w/ 200 lbs (felt relatively easy. No real grinders. Technique felt pretty good. Benched with a different set in a rack. Middle fingers on rings, 2 rubber pads below bench feet. I've been getting better at being patient and establishing a good position between reps. At the top, I re-arch my entire back and tuck my shoulders. This was a big help. Also, when unracking, getting some good tension in the goods is good. Remember to reset between reps with arch and shoulders, while getting good tension in the legs before descending)

    bilateral DB OHP -
    2x9 w/ x2 55 lbs (last set was tough! not used to high reps on these)

    weighted chin up -
    2x8 +30 lbs (1/2 n/s,s) (last rep was such a grinder, but got chin over bar)

    low cable row -
    new cable set up, 4x10 from 4th heaviest setting progressively to heaviest

    OH cable EE -
    3x10

    single arm curl -
    1x5 each side w/ 55 lbs
    3 sets of cable curls

    t-spine mobility
    shoulder mobility
    hip mobility

    New gym. Awesome session. Benching felt awesome.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  9. #7884
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    Today -

    warm up

    deadlift -
    1x2 460 lbs PR (really solid groove. 2nd rep was a big grinder, one of the toughest reps ever. I rarely grind reps in the deadlift. I need to work on my speed off the floor, it's definitely the weakest point of my lift.)

    deficit deadlifts off of fat 45 lb bumper plates -
    2x5 w/ 335 lbs

    RDL -
    3x5 w/ 295 lbs (straps)

    leg press - (new machine)
    1x10 225, 230, 235, 240 lbs

    calf raise on smith machine -
    1x10 135, 155, 185 lbs

    side plank with arm OH -
    2x35 seconds each side

    Awesome session. Wasn't feeling particularly amped up today when warming up deadlifts, but was able to summon the mental fortitude for a solid PR. A week off is coming soon.

    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  10. #7885
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    84440527


    Today -

    warm up

    OHP -
    1x1,2,3 w/ 160 lbs (on the first reps, was letting the bar travel a bit too far forward, with resulted in a slowing at the sticking point. Still, everything was pretty solid, but do need to focus on keeping bar back and tight (tall chest and tight lats))

    bench press -
    1x1,2,3 w/ 220 lbs (last set went super well. every rep was in the groove, and no grinding at all, definitely had at least another rep on the last set. New gym and new bars, middle fingers on the rings.)

    DB bench press -
    2x3 w/ x2 100 lbs
    1x4 w/ x2 100 lbs

    weighted chin up -
    3x3 +65 lbs (supinated)

    unilateral DB row -
    3x10 each side w/ 115 lbs

    facepull -
    2x10

    rear delt facepull -
    1x10

    plank -
    2x45 seconds

    EZ bar curl -
    2x10 w/ 90 lbs

    EZ bar OH EE -
    2x10 w/ 90 lbs

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  11. #7886
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    Today -

    warm up

    just couldn't get focused to train today

    above knee hang power cleans -
    worked up to 220 which was a full clean.
    attempted 225, and missed, just didn't get under the bar fast enough, technique was pretty good. Was going to try again, but then decided to call it quits.

    front squat -
    1x1 225, 235, 245, 255, 265
    1x1,2,3,4,5,6 w/ 225 (knee sleeves on all squats today)

    RDL -
    1x10 235, 245, 255 lbs (DOH on first 2 sets, straps on third)

    calf raises -
    4 sets

    roll outs from knees -
    3x11 BW

    I'm taking a week break now. I can tell my body and mind are getting flat when training. Need to recovery time. I'll return with high rep training. Perhaps some 5x5 stuff, and assistance work in the 6-10 rep range
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  12. #7887
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    Today -

    warm up

    bench press -
    5x6 w/ 165 lbs (very easy, as it should have been. Working on technique. Focusing on good leg drive and resetting shoulder packing and arching between reps. Been chalking the bench where my shoulders go so I can maintain an arch).

    OHP -
    3x10 w/ 95 lbs (found a good groove by leaning back letting the bar down right in front of my face, then at bottom immediately pressing bar up and pushing head through as soon as bar clears head.)

    neutral/supinated grip chin ups -
    3x8 BW (add 5 lbs per week)

    low cable row -
    5x12 #65

    OHEE stiff handle -
    3x15 #50

    straight handle cable curl -
    3x10 #35

    worked up on back squat
    1x5 45 lbs
    1x3 135 lbs
    1x2 185 lbs
    1x1 205 lbs
    1x1 225 lbs

    Haven't back squatted in ages. Just getting the feel. Everything was pretty easy. I will do low bar back squatting with a moderate/wide stance, as this is the most comfortable for me. I might use weightlifting shoes, not sure. I am curious how my back squat will be after not training it in yeeaaaaarsss.

    hip mobility

    First day back after a week break. Felt great.

    For this phase I'm focusing more on bench press, less on OHP. I will start back squatting again, and stop doing front squats. I will include more higher rep work, and focus on some hypertrophy.
    Last edited by fufu; 04-17-2017 at 02:57 PM.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  13. #7888
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    4/19/17

    warm up

    deadlift -
    3x5 w/ 385 lbs (dead stop, no belt, MG) (sets got easier as they went on. last set was really in the groove, really fast, and snappy. Way more in the tank.)

    deficit deadlift (standing on 25 lb bumper plates) -
    1x3 225, 235, 245, 255 (working in getting hips forward towards the bar and knees out on the bottom, with an upright position).

    RDL -
    3x10 225 lbs (DOH first set, straps last 2 sets) (easy)

    leg press -
    1x10 w/ #180, 200
    3x10 w/ #220 (I think this is what I did, I forget the exactly number, but it was a straight interval. Notch #3 on the leg press, and the 2nd to most reclined position on the seat. add #10 a week)

    calf raise -
    3x10 w/ 185 lbs

    side plank with arm OH -
    3x10 seconds each side

    t-spine mobility

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  14. #7889
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    84440527


    Today -

    warm up

    bench press -
    5x3 w/ 200 lbs (getting hard even leg drive with both legs help my stabilize my torso the best to avoid tipping to the side. Relatively easy, as it should be. Way more in the tank.)

    DB bench press -
    2x8 w/ x2 80 lbs

    chest press machine -
    2x12 w/ 45 lbs each side (add 5 lbs a week)

    weighted chin up -
    3x5 +20 lbs (supinated

    unilateral DB row -
    3x10 each side w/ 100 lbs

    plank -
    3x20 seconds

    rear delt facepull -
    3x12 w/ #35 (slight pause at full retraction)

    EZ bar curl -
    2x12 w/ 70 lbs

    EZ bar OHEE -
    2x12 w/ 70 lbs

    hip mobility
    t-spine mobility
    shoulder mobility

    Awesome session. Been eating a lot. I'm trying to put on a few lbs this phase.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  15. #7890
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    Today -

    warm up

    back squat - (low bar, moderate-to-wide stance, squat shoes)
    5x5 w/ 185 lbs (First time seriously doing these in several years. They felt great and super comfortable. I quit back squatting for so long because the front squat felt much more natural and comfortable. However, I realized that with a low bar, moderate-to-wide stance, and squat shoes, I can very naturally and comfortably do a back squat. I started pretty light on these, as I need to get the movement down. I did feel like they were pretty well in the groove though. With my style of back squatting, it has a similar feel to the sumo deadlift. I had way more in the tank. Just going to add 10 lbs per week for a while. I need to squat light, and progress slowly. I'm basically starting over from a clean slate on the back squat. On the squat rack, the pins were set on the 5th position from the top.)

    unilateral DB RDL -
    3x3 each side w/ x2 75 lbs

    Bulgarian squat -
    3x8 each side w/ x2 30 lbs

    calf raises -
    3x15 w/ 135 lbs

    roll outs from knees -
    3x5 BW

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

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