Fu Fu's l337 journal

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  1. #8476
    fiendish thingy
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    91472575

    Today -

    warm up

    deadlift - (chalk, MG, no belt)
    5x5 w/ 415 lbs (these flew, a ton left in the tank, no psyching up. right inner hip felt a bit stiff, but not really "pain")

    tempo squat - (3/1/0)
    5x3 w/ 285 lbs (these flew, tempo and pauses were on point)

    pause RDL - (2 second pause)
    2x5 w/ 285 lbs

    hip mobility
    t-spine mobility
    shoulder mobility

    Good stuff.

  2. #8477
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    91472575

    Today -

    warm up

    bench press -
    5x10 w/ 215 lbs volume PR (felt really solid, still no psyching up really. still more in the tankprogress by 5 lbs next session, aim for sets 5x10 again, but can also do sets of 10,9,8,8,8 if too fatigued. I'm going to have one less recovery day before next high volume bench which might make things harder than usual, so I have an alternative workout scheme

    JM press -
    3x15 w/ 105 lbs progress by 5

    standing barbell row -
    5x6 w/ 195 lbs progress by 10

    barbell curls -
    2x15 w/ 65 lbs progress by 5

    hip mobility
    shoulder mobililty
    t-spine mobility

    Good stuff. Felt really solid today.

  3. #8478
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    91472575

    6/8/2020

    back squat - (belt 5th notch, no knee sleeves)
    6x4 w/ 335 lbs go 1 more session without knee sleeves

    snatch grip wide stance deadlift -
    3x8 w/ 335 lbs PR

    roll out from knees -
    3x7 BW

    t-spine mobility
    shoulder mobility
    hip mobility

    Moved quickly through this session, relatively short rest intervals.

  4. #8479
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    91472575

    Today -

    warm up

    pause bench press - (1 second pause)
    5x5 w/ 240 lbs (sets got progressively a bit harder. last rep of last set was a grinder, but I also wasn't resting as much between sets as I normally would, I wasn't as focused as I could be, and I definitely wasn't getting psyched up. progress by 5 lbs next week, longer rest intervals, more focus, and start getting psyched before sets)

    incline bench press -
    3x8 w/ 175 lbs (first 2 sets were slower than expected, and than the reps flew on the 3rd set. interesting. progress by 5 lbs)

    incline bench spider row -
    4x12 w/ 155 lbs PR (progress by 10 lbs and do 4x10

    OHEE purple band -
    3x14 do 2x16 next week

    incline bench DB preacher curl -
    1x17 each w/ 30 lbs

    hip mobility
    t-spine mobility
    shoulder mobility

    Good stuff.

  5. #8480
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    91472575

    Today -

    warm up

    deadlift - (MG, chalk, no belt)
    5x5 w/ 425 lbs (these absolutely flew, felt faster than last week, and maybe even faster than the week before

    tempo back squat - 3/1/0 (belt 5th notch, no knee sleeves)
    5x3 w/ 295 lbs (really solid, a ton left in the tank)

    pause RDL - (straps, no belt as usual)
    2x5 w/ 295 lbs (2 second pause)

    hip mobility
    t-spine mobility
    shoulder mobility

    Awesome session. Took relatively short rest intervals, but it felt totally fine.

  6. #8481
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    91472575

    Today -

    warm up

    bench press -
    3x10 w/ 220 lbs
    1x9 w/ 220 lbs (so close on last rep. was resting relatively short between sets, plus had 1 less day of recovery than usual. schedule is super busy, so needed to squeeze this in fast and a day daily. didn't get psychged up either. think I had this set otherwise).

    JM press -
    2x15 w/ 110 lbs

    standing barbell row -
    5x6 w/ 205 lbs

    barbell curl -
    2x15 w/ 70 lbs

    hip mobility
    shoulder mobility
    t-spine mobility

    Good stuff. Felt good. Technique was on point.

  7. #8482
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    91472575

    After a lot of travel, finally got my session in without too much disruption to my routine.

    Today -

    warm up

    back squat - (belt 5th notch, no knee sleeves)
    6x4 w/ 345 lbs (solid. start wearing knee sleeves next session)

    wide stance snatch grip deadlift -
    3x8 w/ 345 lbs (actually starting to feel easier, not as fatiguing)

    roll outs from knees -
    3x8 BW

    Awesome session. Felt good. No psyching up.

  8. #8483
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    91472575

    Today -

    warm up

    pause bench pres -
    5x5 w/ 245 lbs (felt super solid, got more psyched up, but not super intensely. Touching too high on the chest is the biggest factor that will slow my reps down, but only did this once (last rep of last set). otherwise last set was the fastest. progress by 5 lbs. rest at least 5 minutes between, get psyched up)

    incline bench press -
    3x8 w/ 180 lbs (sets got progressively easier. progress by 5 lbs)

    incline bench spider row -
    4x10 w/ 165 lbs

    OHEE band -
    3x16 (next week do 2x18)

    hip mobility
    shoulder mobility
    t-spine mobility

    Awesome session.

  9. #8484
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    91472575

    Today -

    warm up

    deadlift - (no belt)
    5x5 w/ 435 lbs (wow, perhaps even easier than last week. felt almost effortless)

    tempo back squat - 3/1/0 (belt 5th notch, no knee sleeves)
    5x3 w/ 305 lbs (solid)

    pause RDL - (2 second pause)
    2x5 w/ 305 lbs

    hip mobility
    t-spine mobility
    shoulder mobility

    Awesome session. Felt great.

  10. #8485
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    91472575

    Today -

    warm up

    bench press -
    5x10 w/ 225 lbs big volume PR (I surpassed my performance last week because I had my usual rest days, rested longer between sets, and got psyched up before sets (although not super intensely). 5th set was actually easier than 4. No major grinders, all last reps felt really confident and pretty smooth and fast considering last reps) progress by 5 lbs)

    JM press -
    2x15 w/ 115 lbs PR

    standing barbell row -
    5x6 w/ 215 lbs (felt easy)

    barbell curl -
    2x15 w/ 75 lbs

    hip mobility
    t-spine mobility
    shoulder mobility

    Awesome session, felt great.

  11. #8486
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    Rep Points
    91472575

    Today -

    warm up

    back squat - (belt 5th notch, M knee sleeves)
    6x4 w/ 355 lbs (smooth, no psyching up at all)

    wide stance snatch grip deadlift -
    3x8 w/ 355 lbs (tough, but last reps on each set still moved fast)

    roll out from knees -
    3x9 BW

    Good stuff. Smooth sets, cruised through. Maintain same setXrep scheme for 1 more week.

  12. #8487
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    91472575

    Today -

    warm up

    pause bench press -
    4x5 w/ 250 lbs
    1x4 w/ 250 lbs volume PR( just couldn't muster the last rep. technique was pretty good, I was psyched up for this set (not as much in previous sets, especially first couple sets), I rested a lot. Maybe if I was super optimal with technique for every rep, I could have had it, but there was nothing apparent about this failure except I just wasn't strong enough today. what is interesting is the the 4th rep on this last set moved pretty good) next week, aim to do at least 1 set of 5 to attempt new rep max PR with 255

    incline bench press -
    3x8 w/ 185 lbs PR(getting tougher, but still confident. not really getting psyched up for these, which I should start doing next week).

    incline bench spider row -
    4x10 w/ 175 lbs volume PR(love the way these feel. progress by 10 lbs and keep scheme the same

    OHEE band -
    2x18 (reaching max capacity with these. next week, do 1x20)

    hip mobility
    shoulder mobility
    t-spine mobility

    Awesome session.
    Last edited by fufu; 06-26-2020 at 06:22 PM.

  13. #8488
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    44 Posts
    Rep Points
    91472575

    Today -

    warm up

    deadlift - (MG, chalk, no belt)
    5x5 w/ 445 lbs [B][beltless volume PR/B] (felt smooth and easy, next week, can start wearing belt)

    tempo back squat - (3/1/0)
    5x3 w/ 315 lbs (solid, start wearing L knee sleeves next week)

    pause RDL - (2 second pause)
    2x5 w/ 315 lbs

    Awesome session.

  14. #8489
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    91472575

    6/30/2020 -

    warm up

    bench press -
    4x10 w/ 230 lbs volume PR (felt really solid. last set was RPE 10)

    JM press -
    2x15 w/ 120 lbs PR

    standing barbell row -
    5x6 w/ 225 lbs volume PR

    barbell curl -
    2x15 w/ 80 lbs

    Awesome session.

  15. #8490
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    91472575

    Today -

    warm up

    back squat -
    6x4 w/ 365 lbs volume PR (felt easier than last week)

    snatch grip wide stance deadlift -
    3x8 w/ 365 lbs PR (tough, but more left in the tank)

    roll outs from knees -
    3x10

    Awesome session.

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