Fu Fu's l337 journal

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  1. #7906
    fiendish thingy
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    Yesterday -

    warm up

    DB bench press -
    1x8 w/ x2 100 lbs (matched a previous PR, but at about 10-15 lbs lighter BW [195 lbs compared to 205/210])

    weighted chin up -
    1x13 +25 lbs PR

    HS chest press -
    2x10 w/ x2 70 lbs

    unilateral DB row -
    2x10 each 120 lbs

    arm stuff

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  2. #7907
    fiendish thingy
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    Today -

    warm up

    squat -
    1x3 225, 235, 245, 255, 265 lbs (low bar, moderate/wide stance, nixed squat shoes, chucks feel better, no belt or knee sleeves)

    Last day of this phase. When I started this phase, I hadn't back squatted in 3+ years. Today I decided to just go heavier and see how things felt. I definitely had more in the tank. I could have hit 275x3, maybe 285x3. I'm still getting used to the movement. All the squats were nice and deep. Squats are still embarrassing light, but I know I can progress these a lot over the next few phases. One I lock into the groove over the weeks, the numbers will go up well.

    I find that my quads will often feel really tight when I squat, even if they are really flexible. They will feel so tight that they will ache mid-squat, making me feel weaker. I did some brief foam rolling between sets on the middle and mid/lateral line of my quads, and it helped a lot.
    Last edited by fufu; 05-31-2017 at 02:36 PM.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  3. #7908
    fiendish thingy
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    First day back after a much needed 5 day break.

    Today -

    warm up

    bench press -
    5x7 w/ 165 lbs (easy as they should have been, reps were getting so fast it was actually taking me out of the groove a bit.)

    OHP -
    3x12 w/ 95 lbs (easy, fast, really in the groove. OHP has felt stupendous in the past couple months, I've really figured out how to enure a good bar path and total body stability.)

    weighted chin ups -
    3x8 +5 lbs (neutral grip)

    low cable neutral grip row -
    5x10 #130

    OHEE w/ stiff handle -
    2x15 #100

    cable curl -
    2x15 #60

    hip mobility
    t-spine mobility
    shoulder mobility

    Awesome session. Feeling fresh.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  4. #7909
    fiendish thingy
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    Today -

    warm up

    deadlift -
    3x5 395 lbs (MG, chalk, no belt) (first set a bit foreward, but still pretty good groove. 2nd and 3rd, really in the groove, and I feel I hit a new level of efficiency with the bar path by keeping the right amount of tension in my back, hips, and grip (as well as foot pressure). Getting a good breath in before the set helped too. 2nd and 3rd set felt relatively easy considering the weight. Hard to psyche up today, so I wasn't too mentally aroused before sets, although I was focused.)

    barbell RDL -
    3x10 235 lbs (DOH each set) (focused on keeping the lats and posterior shoulder turned on.)

    leg press -
    3x10 #190 (notch set to 2nd closest to fullest ROM, i don't let tension off legs between reps)

    calf raise on smith machine -
    3x10 w/ 195 lbs

    side plank with arm OH -
    3x10 seconds each side

    Awesome session. Wasn't quite feeling mentally there today, but things went very well regardless.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  5. #7910
    fiendish thingy
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    84440527


    Today -

    warm up

    bench press -
    5x3 w/ 205 lbs (having some trouble getting my traps tight on the bench due to new using new equipment, but got in the groove well for last 2 sets)

    flat DB bench press -
    2x10 w/ x2 80 lbs

    weighted chin up -
    3x5 +25 lbs (neutral grip)

    unilateral DB row -
    2x12 each side 100 lbs

    rear delt facepull -
    2x12 #90 (1 second pause at full retraction)

    plank -
    3x20 seconds

    EZ bar curl -
    2x10 w/ 80 lbs

    OHEE -
    2x10 w/ 80 lbs

    hip mobility
    t-spine mobility
    shoulder mobility

    Great session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  6. #7911
    fiendish thingy
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    Today -

    warm up

    back squat -
    5x5 w/ 195 lbs (felt nice and light, got a good feeling of the groove today, best since I started doing these again a couple months ago after a several year break. squatting in converse. I've tried squat shoes several times, but they just don't feel right.)

    belt squat -
    3x10 +75 lbs (haven't done these in forever. used frayed handle, x4 level increase to step up platforms, and 25 lb plates that can fall easily between the platforms. I think I'll do 5x10 in future weeks)

    unilateral DB RDL -
    3x3 w/ x2 85 lbs (felt in the groove today)

    smith machine calf raises -
    3x15 w/ 145 lbs

    roll outs from knees -
    3x5 BW

    Awesome session. I took Bulgarian squats out and put belt squats in. Trying to develop more squat specific strength. I left the gym feeling much fresher as a result...Bulgarian squats are brutal. Happy to put those on the shelf for now, as I've been doing them consistently for quite some time.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  7. #7912
    fiendish thingy
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    84440527


    Today -

    warm up

    bench press -
    5x7 w/ 175 lbs (felt in the groove today, everything felt strong and fast)

    OHP -
    3x12 w/ 105 lbs (felt in the groove, and reps felt exceptionally fast today)

    weighted chin up -
    3x8 +10 lbs (supinated)

    neutral grip low cable row -
    5x10 #140

    OHEE -
    2x15 #110

    cable curl -
    2x15 #70

    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. #7913
    fiendish thingy
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    84440527


    Today -

    warm up -

    deadlift -
    3x5 w/ 405 lbs (chalk, DOH, no belt) (in the groove, snappy, more in the tank. I continued to focus on doing dead stop reps, but keeping tension in my body and on the bar to stay in the groove between reps.

    RDL -
    3x10 w/ 245 lbs (DOH sets 1 and 2, straps 3rd set)

    belt squat -
    3x12 w/ 75 lbs

    side plank with arm OH-
    3x15 seconds each side

    calf raise smith machine -
    3x10 w/ 205 lbs

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  9. #7914
    fiendish thingy
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    84440527


    Today -

    warm up

    bench press -
    5x3 w/ 210 lbs (in the groove, smooth reps, but I felt like I could have had better total body tension and leg drive today)

    flat DB bench press -
    2x10 w/ x2 85 lbs (felt great, more in the tank)

    weighted chin up -
    3x5 +30 lbs (neutral x2, supinated x1)

    unilateral DB row -
    2x12 each side w/ 105 lbs

    rear delt facepull -
    2x12 #100 (1 sec pause at full retraction)

    plank -
    2x25 seconds

    DB curl -
    2x12 w/ x2 30 lbs

    OHEE -
    1x10 w/ 85 lbs
    1x14 w/ 85 lbs

    t-spine mobility
    shoulder mobility
    hip mobility

    Good stuff.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  10. #7915
    fiendish thingy
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    84440527


    Yesterday -

    warm up

    back squat -
    5x5 w/ 205 lbs (felt in the groove and light, best back squatting has felt since I started doing them again)

    unilateral DB RDL -
    3x3 each side w/ x2 90 lbs

    belt squat -
    3x10 +85 lbs

    roll outs from knees -
    3x6 BW

    calf raises -
    3x15 w/ 155 lbs

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

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