Fu Fu's l337 journal

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  1. #8386
    fiendish thingy
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    Quote Originally Posted by REHH View Post
    559 pages!!
    I love training!

  2. #8387
    fiendish thingy
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    Today -

    warm up

    back squat - (I really like the new mid-bar position I've been using, which is as far low on my back as possible without pressing into the spine of my scapulas)
    5x5 w/ 305 lbs (felt more comfortable and easier than last week, no psyching up at all) really focus in pacing between reps and getting a good breath and brace before each rep

    plate-loaded leg press -
    2x10 w/ x3 45 + 10 lbs each side

    wide stance snatch grip deadlift -
    3x5 w/ 345 lbs

    roll outs from knees -
    3x6 BW

    t-spine mobility
    shoulder mobility

    Solid, focused session.

  3. #8388
    fiendish thingy
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    91442575

    Today -

    warm up

    tempo bench press - (3,0,1)
    6x3 w/ 235 lbs (progress 10 lbs next week)

    incline DB bench press -
    2x12 w/ x2 70 lbs

    unilateral low cable row -
    4x10 each #100

    unilateral cable OHEE -
    2x12 #55

    DB preacher curl -
    2x12 w/ x2 25 lbs

    hip mobility
    shoulder mobility
    t-spine mobility

    Awesome session.

  4. #8389
    fiendish thingy
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    91442575

    Today -

    warm up

    deadlift - (no belt, continuing with deadlift bar)
    4x5 w/ 445 lbs (easy, been using a slightly wide stance, and I like it better. a ton left in the tank. deadlift bar feels noticeably easier with this weight).

    tempo back squat - (3,0,1) (belt 5th notch, no knee sleeves)
    3x6 w/ 275 lbs (sets got progressively easier, a lot left in the tank)

    pause RDL -
    3x6 w/ 275 lbs

    t-spine mobility
    shoulder mobility
    hip mobility

    Awesome session. Focused, calm, no psyching up.

  5. #8390
    fiendish thingy
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    91442575

    Today -

    warm up

    pause bench press -
    5x5 w/ 225 lbs (in the groove, fast, confident, no psyching up, more in the tank was really focusing on pushing bar towards my head when pressing off the chest, and it really help, especially on the latter reps, continue to focus on this)progress by 10 lbs next session

    cable flies -
    2x12 w/ x2 27.5 (at HAC), add additional intermediate plate next session

    unilateral DB row -
    3x10 each side w/ 140 lbs add 10 lbs next session

    rear delt fly -
    2x10 each #15 (add additional intermediate plate next session)

    unilateral cable pushdown -
    2x12 each #30 change to 2x10 and add additioanl intermediate plate next session

    incline DB curl -
    1x12 x2 35
    1x10 x2 30 (these burn me out quick because I can't cheat the reps at all)

    hip mobility
    shoulder mobility
    t-spine mobility

    Calm, focused, strong session.

  6. #8391
    fiendish thingy
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    91442575

    Today -

    warm up

    back squat - (belt 5th notch, no knee sleeves)
    5x5 w/ 315 lbs (smooth, powerful, in the groove, calm + focused sets, so much more in the tank)

    plate-loaded leg press -
    2x10 w/ x3 45 + 20 lbs each side (add 10 lbs each side next session)

    wide stance snatch grip deadlift - (straps, no belt)
    3x5 w/ 355 lbs

    roll outs from knees -
    3x7 BW

    shoulder mobility
    t-spine mobility

    Awesome session.

  7. #8392
    fiendish thingy
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    91442575

    Today -

    warm up

    tempo bench press - (3,0,1)
    6x3 w/ 245 lbs (getting a lot more comfortable with the tempo. progress 10 lbs next session and focus on pressing bar towards head off the chest)

    incline DB bench press -
    2x12 w/ x2 75 lbs

    unilateral low cable row -
    4x10 each side #110

    OHEE single arm cable -
    2x12 each #60

    DB preacher curl -
    2x12 w/ x2 30 lbs

    hip mobility
    t-spine mobility
    shoulder mobility

    Awesome session. No psyching up.

  8. #8393
    fiendish thingy
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    91442575

    Today -

    warm up

    deadlift - (chalk, MG, no belt)
    4x5 w/ 455 lbs (no psyching up, focused, a ton more in the tank)

    tempo back squat - (belt 5th notch, no knee sleeves, 3-0-1)
    3x6 w/ 285 lbs (feeling very comfortable with the tempo, I really love how I can feel groove so much clearer with tempo reps, it feels really good for my form, felt really solid, a lot left in the tank, final reps on all sets went fast and smooth)

    pause RDL - (1 second pause at bottom, straps, no belt)
    3x6 w/ 285 lbs (these went super fast and smooth, felt easier compared to last week, a ton left in the tank. I really focused on a good tight back position and hips back with vertical shins to stress the hamstrings

    Awesome session.

  9. #8394
    fiendish thingy
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    91442575

    Today -

    warm up

    pause bench press - (1 second pause)
    5x5 w/ 235 lbs (sets got progressively easier. last reps on first couple sets were surprisingly slow. There were a few things working against me: went rock climbing yesterday so shoulders were fatigued, back to regular gym and getting used to bent bar, using low shitty bench and didn't put plates under it to get it to a regular height which helps with leg drive, plus I just wasn't getting focused on my technique. the most important thing to focus on is not touching too high, and to press towards head off of chest. progress 10 lbs next session)

    pec deck -
    3x12 #130 (seat level 3)

    unilateral DB row -
    3x10 each side w/ 150 lbs (progress 10 lbs next week)

    unilateral cable pushdown -
    2x10 each #65 (progress by #5 each week)

    seated incline curl -
    2x8 w/ x2 40 lbs

    hip mobility
    t-spine mobility
    shoulder mobility

    Good stuff.

  10. #8395
    fiendish thingy
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    91442575

    Today -

    warm up

    back squat - (belt 5th notch, no knee sleeves)
    5x5 w/ 325 lbs (a lot left in the tank, no real psyching up, liked how easy these felt without knee sleeves)

    plate loaded leg press -
    2x10 w/ x3 45 + 35 lbs each side (progress 10 lbs each side next session)

    side stance snatch grip deadlift -
    3x5 w/ 365 lbs

    roll out from knees -
    3x8

    Awesome session. Felt great without needing to try to focus too hard.

  11. #8396
    fiendish thingy
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    91442575

    Yesterday -

    warm up

    tempo bench press - (3,0,1)
    5x3 w/ 255 lbs (I wanted 6x3, but these got a lot tougher! First time ever progressing these and I wasn't sure how difficult they'd be become, so this is a good gauge of what I can expect my strength to be on these compared to touch + go and pause reps.) (progress to 6x2 next session with a 5 lb increase)
    2x2 w/ 255 lbs

    incline DB bench press -
    2x12 w/ x2 80 lbs (keep 2x12 next session)

    unilateral cable row -
    4x10 each #120 (do 3x10 next session)

    OHEE single arm -
    2x12 each #65 (do 2x10)

    DB preacher curl -
    2x12 w/ x2 35 lbs (do 2x8 next session)

    hip mobility
    shoulder mobility
    t-spine mobility

    Good stuff.

  12. #8397
    fiendish thingy
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    Rep Points
    91442575

    Today -

    warm up

    deadlift - (chalk, mixed grip, beltless, deadlift bar)
    4x5 w/ 465 lbs (beltless PR) (stay beltless for next session for same rep scheme, then start using belt after that)

    tempo back squat - (3,0,1)
    3x6 w/ 295 lbs (I'm learning how to pace my breathing and bracing correctly so I can maintain stability without a lot of core discomfort and light headedness)

    pause RDL - (1 second pause at bottom)
    3x6 w/ 295 lbs

    Awesome session. Calm, focused lifting.

  13. #8398
    fiendish thingy
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    Rep Points
    91442575

    Today -

    warm up

    pause bench press -
    5x5 w/ 245 lbs PR (yikes, final reps on a couple sets were GRINDERS. Last rep the final set flew really smoothly. I was taking things too casually. Not resting enough between sets and not getting focused and psyched up enough. These were PR sets for 1 second pauses. next session progress by 5 lbs and stick to 5x5, make note to rest enough (at least 5 minutes between sets) and get really focused. I will have the sets if I am focused enough.

    pec deck -
    2x12 #145 (stick to same rep scheme next session)

    unilateral DB row -
    3x10 each side 160 lbs PR (progress to 3x7 w/ 165 next session)

    unilateral cable pushdown -
    2x10 each #70

    seated incline curl -
    2x6 w/ x2 45 lbs

    hip mobility
    shoulder mobility
    t-spine mobility

    Awesome session.

  14. #8399
    fiendish thingy
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    91442575

    Today -

    warm up

    back squat - (belt, no knee sleeves)
    5x5 w/ 335 lbs (solid volume PR AND with no knee sleeves. last set was the best. smooth, in the groove, and definitely more left in the tank. I have been slowly working the bar further down my back. I like to get the bar as close to the spine of my scapula as I can before the bar digs into the bone sharply. I'm definitely not doing high-bar right now. It's like mid bar. What I'm doing feels very comfortable right now, and it's notably lower than what I've been doing in the past couple years. start wearing knee sleeves next session)

    plate-loaded leg press -
    2x10 w/ x4 45 lbs on each side PR (add 5 lbs each side next session, stick to 2x10)

    wide stance snatch grip deadlift -
    3x5 w/ 375 lbs (felt smooth, more in the tank for sure)

    roll outs from knees -
    3x9 BW

  15. #8400
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    100

    Such a good fitness program´╝üIn fact, I'm engaged in a fitness program. The goal is to improve my sex life. I have a hard time getting an erection, and my friends recommend wearing a penis condom. However, I have a strong personal resistance to that stuff so I've turned to daily exercise. I really hope it helps.


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