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Fu Fu's l337 journal

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  1. #7951
    fiendish thingy
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    Today -

    warm up

    bench press -
    5x8 w/ 195 lbs (more left in the tank, progress to 205 next week. I was at a new gym, the bench was soft and slick, was losing balance a bit, threw me out of the groove on a couple sets. overall, benching was pretty good)

    OHP -
    2x12 w/ 125 lbs (gym didn't have 2.5 lb plates, so I progressed to 125 instead of 120. The last rep of the 2nd set was a grinnddderrr.)

    chin up -
    1x11 BW

    neutral grip low cable row -
    4x12 #170

    cable OHEE -
    2x15 #140

    cable curl -
    2x15 #100

    hip mobility
    t-spine mobility

    Good stuff.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  2. #7952
    fiendish thingy
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    85964470


    Today -

    warm up

    deadlift -
    4x3 w/ 445 lbs (mixed grip, chalk, no belt. Challenging, but solid reps, in the groove, more in the tank. Today's sets were actually a beltless PR, and my back positioning felt really solid without the belt. Barely any psyching up today. I will start wearing a belt next deadlift session)

    RDL -
    3x8 w/ 295 lbs (straps, these were tough, but felt really solid. more left in the tank. I want to progress to 315 while doing sets of 8)

    belt squat -
    3x15 w/ 100 lbs

    calf raise machine -
    4x10 w/ #15

    bunch of 10-20 second sets of side planks

    Awesome session. Wasn't feeling mentally there today, but I just powered through.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  3. #7953
    fiendish thingy
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    85964470


    Today -

    warm up

    bench press -
    5x2 w/ 235 lbs (strong, smooth, in the groove, not too much psyching. more left in the tank)

    DB bench press -
    2x10 w/ x2 95 lbs (solid, a bit more left in the tank)

    unilateral DB row -
    3x10 each side w/ 120 lbs (grip was actually starting to give out. I'm at a different gym with wider DB handles. I can't remember the last time grip was an issue with rows.)

    rear delt facepull -
    2x12 #130 (stopped pausing at full retraction)

    plank -
    3x35 seconds

    curl -
    2x15 w/ 75 lbs

    OHEE -
    2x15 w/ 75 lbs

    Awesome session. Everything felt strong.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  4. #7954
    fiendish thingy
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    9/13/17

    warm up

    back squat -
    5x5 w/ 258 lbs (used kilo plates) (learned to brace better before starting reps. focusing on getting a good breath, pulling head back while tucking chin, squeezing glutes and pulling ribs down into pelvis before starting reps, and maintaining tension in the core through the lift. didn't really psych up at all for these sets, more left in the tank)

    RDL -
    2x15 w/ 255 lbs (DOH first set grip nearly failed on last rep, straps 2nd)

    belt squat -
    3x10 w/ 130 lbs PR

    roll outs from knees -
    3x8 BW

    calf raise -
    3x15 #12

    Solid session. Felt very fresh today, despite heavy upper training yesterday.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  5. #7955
    fiendish thingy
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    Rep Points
    85964470


    Today -

    warm up

    bench press -
    5x8 w/ 205 lbs (pointer fingers on inner rings with bar w/ 2 sets of rings, that's the grip I want to stick with. benching was strong and in the groove, except for 1 set, where I was having trouble keeping the bar balanced (kept tilting and swaying right and left. On a couple reps in particular, I found myself using my lats to lower the bar really well, it was a new sensation. more in the tank. progress by 5 lbs per week here on out

    OHP -
    1x10 w/ 130 lbs
    1x18 w/ 95 lbs PR

    weighted chin up -
    3x3 +45 (supinated grip)

    low cable neutral grip row -
    1x10 #200,210,220,230,240,250,260 (max)

    OHEE -
    2x15 #170

    cable curl 0
    2x15 #120

    Awesome session. Everything felt strong. Benching has been feeling really good.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  6. #7956
    fiendish thingy
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    Join Date
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    9 Posts
    Rep Points
    85964470


    Today -

    warm up

    deadlift -
    4x3 w/ 455 lbs (belt 5th notch, chalk, mixed grip) (good lifts, 1st set was definitely the hardest, 2nd was the best, then 4th, then 3rd. I realized that I gotta start psyching up now that the weight is getting heavy. Moderate psyching today on a couple sets (2nd and 4th). More left in tank. Looking forward and getting my head back has proven to be a useful cue)

    RDL -
    3x8 w/ 305 lbs (straps, good stuff. tough, but definitely more in the tank.)

    belt squat -
    3x15 w/ 105 lbs

    calf raise -
    3x10 w/ 245 lbs

    side planks with arm overhead -
    bunch of short sets each side

    Good stuff today. I did suffer an injury though, the first one in a long time. I sprained my right thumb...taking my belt off. My bodyweight is now 205+, and the 5th notch on my belt (which I like to use) is getting fucking tight. Therefore, it was a bitch getting the belt off. After many failed attempts, I pulled the end of the belt back to get the latch out really powerfully...and I somehow hyperextended/twisted my right thumb. I immediately knew I did something to it. It's pretty stiff and painful right now, but I imagine it'll recover pretty quickly, and it shouldn't interfere too much with training. Extending my thumb seems to cause the most pain, not as much gripping, although it does cause some pain. Injuries so often occur due to stupid shit...not lifting. On a more positive note, when warming up for my deadlifts, and I easily gripped 405 lbs double overhand and without chalk. It was just a rep, but the strongest my grip has felt DOH at 405 lbs.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  7. #7957
    fiendish thingy
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    9 Posts
    Rep Points
    85964470


    Today -

    warm up

    bench press -
    4x2 w/ 240 lbs
    1x3 w/ 240 lbs PR (everything felt strong and in the groove today, but I couldn't have been tighter in the very bottom position of the movement by arching more and bending the bar/gripping hard. More in the tank on all sets.)

    flat DB bench press -
    2x9 w/ x2 100 lbs PR

    unilateral DB row -
    3x10 each side w/ 125 lbs (grip is becoming an issue, might switch to straps next session)

    rear delt facepull -
    3x12 #140

    plank -
    3x40 seconds

    curl -
    2x15 w/ 80 lbs

    OHEE -
    2x15 w/ 80 lbs

    Awesome session. Everything felt strong. I feel good about today, bench PRs don't come easily for me.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

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