Fu Fu's l337 journal

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  1. #8176
    THE GROWTH CLINIC
    jolter604's Avatar


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    Quote Originally Posted by fufu View Post
    Today -

    warm up

    back squat - (belt, knee sleeves)
    5x3 w/ 315 lbs (in the groove, fast, a lot left in the tank)

    belt squat -
    3x15 #120 PR

    RDL -
    3x5 w/ 345 lbs (straps)

    roll outs from knees -
    3x7 BW

    t-spine mobility
    shoulder mobility

    Awesome session.
    Killing it man



    THEGROWTHCLINIC@COUNTERMAIL.COM
    AND JOLTER AS A REFERAL

  2. #8177
    fiendish thingy
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    Quote Originally Posted by jolter604 View Post
    Killing it man



    THEGROWTHCLINIC@COUNTERMAIL.COM
    AND JOLTER AS A REFERAL
    Thanks dude!
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  3. #8178
    fiendish thingy
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    Today -

    warm up

    pause bench press -
    5x2 w/ 225 lbs (a lot left in the tank. no right infraspinatus pain at all. felt really solid...almost like this was the strongest week yet, despite me being in week 4. focus on tight arch + tight hip extension with super active glutes on unrack)

    bench press -
    5x5 w/ 225 lbs (more in the tank)

    HS chest press -
    2x15 w/ x2 60 lbs (forgot to log that I did these last week at x2 55)

    weighted chin up -
    3x5 +50 lbs (last set I had nothing left after last rep. I can feel these suffering because of all the volume I do before hand. switch to sets of 4)

    neutral grip low cable row -
    3x15 #150

    OHEE stiff handle -
    2x20 #150

    single arm cable preacher curl -
    2x15 each side #55

    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.

  4. #8179
    fiendish thingy
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    Today -

    warm up

    deadlift - (MG, chalk, no belt)
    5x5 w/ 435 lb (in the groove, comfortable reps, more in the tank. consider putting belt on and/or reducing volume)

    back squat - (no belt, no knee sleeves)
    3x10 w/ 255 lbs (tough, fatigued from deadlifts. put on belt from here on out)

    RDL - (straps)
    2x10 w/ 325 lbs PR(tough, but felt same as last week. didn't even realize this was a PR until I just checked)

    Awesome session. Focused, but didn't get really psyched up. I NEED to reduce the intensity and/or volume. Whether it's putting on a belt, or cutting back on sets. Today was solid, but I don't want to drain myself by maintaining high volume as the intensity increases.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  5. #8180
    fiendish thingy
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    Today -

    warm up

    bench press -
    2x3 w/ 250 lbs (a bit slow getting started, but then reps were a lot faster when I was able to get mentally prepped and get tighter overall)
    1x4 w/ 250 lbs (matched current 4RM)
    2x3 / 250 lbs (If I could do 2-3 sets of 4 next week, that would be fucking awesome. I will need to be mentally and physically prepped and get super tight for the sets, but I think it is possible)

    DB bench press s-
    2x12 w/ x2 80 lbs (solid, more in the tank)

    unilateral DB row - (straps)
    3x12 each side w/ 130 lbs (solid, a lot more in the tank)

    high cable facepull -
    3x15 #130

    plank -
    3x25 seconds

    cable pushdown -
    2x20 #130

    cable curl -
    2x20 #100

    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.

  6. #8181
    fiendish thingy
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    Today -

    warm up

    back squat - (belt 5th notch, knee sleeves)
    5x3 w/ 325 lbs (lightest 325 has ever felt, a lot more in the tank. depth was super solid today, in the groove)

    belt squat -
    3x15 w/ 130 lbs PR (felt the same as last week, or maybe a little lighter. a lot left in the tank.)

    RDL - (straps)
    3x5 w/ 355 lbs (solid)

    roll outs from knees -
    3x8 BW

    Awesome session today. Mentally and physically primed without too much psyching up. Had fun, worked through my sets very efficiently.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  7. #8182
    fiendish thingy
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    90312485


    Today -

    warm up

    pause bench press -
    3x2 w/ 235 lbs (solid, more in the tank. bump up 10 lbs next week, do 3x2 again)

    bench press -
    5x5 w/ 235 lbs (focusing on not letting wrist over extend on bottom of lift is really helpful, I realized.)

    HS chest press -
    2x15 w/ x2 65 lbs

    weighted chin-up
    3x4 +55 lbs

    neutral grip low cable row -
    3x15 #160

    OHEE stiff handle -
    2x20 #160

    single arm preacher curl -
    2x15 each side #60

    Awesome session. Bench feels good, no shoulder pain.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  8. #8183
    THE GROWTH CLINIC
    jolter604's Avatar


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    Quote Originally Posted by fufu View Post
    Today -

    warm up

    pause bench press -
    3x2 w/ 235 lbs (solid, more in the tank. bump up 10 lbs next week, do 3x2 again)

    bench press -
    5x5 w/ 235 lbs (focusing on not letting wrist over extend on bottom of lift is really helpful, I realized.)

    HS chest press -
    2x15 w/ x2 65 lbs

    weighted chin-up
    3x4 +55 lbs

    neutral grip low cable row -
    3x15 #160

    OHEE stiff handle -
    2x20 #160

    single arm preacher curl -
    2x15 each side #60

    Awesome session. Bench feels good, no shoulder pain.
    Nice blast man

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