Fu Fu's l337 journal

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  1. #8431
    fiendish thingy
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    Today -

    warm up

    back squat - (belt 5th notch, no knee sleeves)
    5x6 w/ 295 lbs (smooth, fast, a lot more in the tank)

    plate-loaded leg press -
    2x8 w/ x3 45 + 10 lbs each side (progress by 10 lbs each side next session)

    wide stance snatch grip deadlift - (straps, no belt, as usual)
    3x5 w/ 345 lbs

    roll outs from knees -
    3x5 BW

    Awesome session. Moved through it pretty quickly.

  2. #8432
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    Today -

    warm up

    Spoto press - (1 second pause, pausing 1-2 inches from the chest. index finger ~1.5 outside of rings on narrow-ringed bar, and this is the position I've been benching with for the past 2 months or so)
    5x4 w/ 205 lbs (progress by 10 lbs)

    incline bench press - (index finger on rings, to increase ROM, seat height at 1)
    3x6 w/ 165 lbs (felt harder than I thought they would. progress by 10 lbs)

    unilateral low cable row -
    4x8 each #100

    EZ bar curl - (bar weighs 30 lbs)
    2x12 w/ 50 lbs

    unilateral cable OHEE -
    2x12 #55

    hip mobility
    t-spine mobility
    shoulder mobility

    Awesome session. No psyching up at all.

  3. #8433
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    91472575

    Today -

    warm up

    deadlift - (MG, chalk, no belt)
    4x6 w/ 445 lbs (sets felt easier as they went on, a lot left in the tank)

    tempo back squat - (3, 0, 0)
    3x7 w/ 275 lbs (tough as expected, but easier than last week, last reps went up fast. it's just the core fatigue and breathing pattern that make these tough, not the strength issue so far)

    pause RDL - (2 second pause at bottom)
    2x5 w/ 275 lbs

    Good stuff. Not really psyching up for anything.

  4. #8434
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    91472575

    Today -

    warm up

    tempo bench press -
    6x4 w/ 225 lbs (some of the last reps were surprisingly tough. There are some areas I'll need to improve on for next session: rest at least 5 minutes between sets, be more intentional with being physically and mentally focused for each set. progress by 10 lbs. I also think these sets are feeling tougher because I am lowering for a true 3 seconds, whereas before when I began with these, I probably didn't lower slow enough.)

    pec deck -
    3x10 #115 progress by #15

    hammer strength high row -
    4x10 w/ x2 45 lbs +5 lbs each side (progress by 5 lbs each side next session)(these felt easier this week)

    machine preacher curl -
    2x10 #47.5 progress by #7.5

    unilateral cable push down -
    2x12 each #60 progress by #5

    hip mobility
    t-spine mobility
    shoulder mobility

    Good stuff. A bit lackadaisical today.

  5. #8435
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    91472575

    Today -

    warm up

    back squat - (belt, no knee sleeves)
    5x6 w/ 305 lbs (no psyching up, no music. felt great, smooth, fast reps, a lot left in the tank.)

    plate-loaded leg press -
    2x8 w/ x3 45 +20 lbs each side (progress by 10 on each side)

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

    roll outs from knees -
    3x6 BW

    Good stuff.

  6. #8436
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    91472575

    Today -

    warm up

    Spoto bench press - (1 second pause)
    5x4 w/ 215 lbs (progress by 10 lbs)

    incline bench press -
    3x6 w/ 175 lbs (progress by 5 lbs)

    unilateral low cable row -
    4x8 each #110

    unilateral OHEE -
    2x12 each #60

    EZ bar preacher curl -
    2x12 w/ 55 lbs

    Fast session, relatively short rest intervals. In and out. Gym is going to be closed for at least 3 weeks.

  7. #8437
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    Procured a home gym on Craigslist. I have the basics to keep progressing.

    Yesterday -

    deadlift - (beltless, MG, chalk)
    4x6 w/ 455 lbs (speedy in the groove reps, felt really strong off the floor0

    tempo back squat - (3 second eccentric)
    3x7 w/ 285 lbs (last reps were speedy, but fuck these are tough)

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

    Awesome session. So grateful to have a home gym right now.

  8. #8438
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    91472575

    Today -

    warm up

    tempo bench press - (3,0,0)
    6x4 w/ 235 lbs (felt really solid in the groove, easier than last week, but still tough-ish on last reps. progress by 5 lbs from here on out)

    incline bench press -
    2x10 w/ 145 lbs

    incline spider row - (nipples above top of bench)
    5x10 w/ 115 lbs (first time ever doing these, starting light and with a lot of volume, progress by 5 lbs each session)

    purple band OHEE - (heel on rack, band looped about neck level)
    3x12 thumbs on first line of tape

    barbell curl -
    2x12 w/ 65 lbs

    hip mobility

    Good stuff.

  9. #8439
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    3/23/2020

    back squat - (belt 5th notch)
    5x6 w/ 315 lbs (no pysching up at all, sets went well, continue with no knee sleeves next session)

    wide stance snatch grip deadlift -
    3x5 w/ 365 lbs (felt easier than last week)

    roll outs from knees -
    3x7

    t-spine mobility
    shoulder mobility

    Good stuff.

  10. #8440
    fiendish thingy
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    91472575

    Today -

    warm up

    Spoto bench press - (1 second pause)
    5x4 w/ 225 lbs (progress by 10 lbs next session)

    incline bench press -
    3x6 w/ 180 lbs (still learning the groove of these. I'm finding keeping tension on the base of my thumb while keeping the bar closer towards my head helps. progress by 6 lbs)

    barbell row - (pinkies 1 inch inside of rings)
    5x8 w/ 165 lbs (I haven't trained these in years. I never really trained it that much when I did. starting light. progress by 10 lbs)

    JM press - (inner surface of hand ~2.5 inches from smooth part of bar)
    2x12 w/ 95 lbs (first time ever doing these, need to learn the groove and figure out how to make these consistent in technique.

    DB incline bench preacher curl -
    2x15 each side w/ 20 lbs

    Good stuff. Trying new exercises to make due with limited home gym equipment.

  11. #8441
    fiendish thingy
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    91472575

    Today -

    warm up

    beltless deadlift -
    4x6 w/ 465 lbs PR (felt really solid and in the groove)

    tempo back squat - (3,0,1) (belt, no knee sleeves)
    3x7 w/ 295 lbs PR (fuck these were tough. last set was the easiest. Really felt fatigue and pump in my back. continue with 1 more session with no knee sleeves. it will be hard but I can do it.. In watching the video of these sets, I saw I was doing ~3.5 true second per eccentric each rep. so fatiguing)

    pause RDL - (2 second pause)
    2x5 w/ 295 lbs

    shoulder mobility
    t-spine mobility

    Good stuff.

  12. #8442
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    91472575

    Today -

    warm up

    tempo bench press - (3 second, 0, 0)
    5x4 w/ 240 lbs PR
    1x3 w/ 240 lbs (this was actually set 5, and set 6 I got 4 again. the true 3 second eccentrics are tough, and take a lot of bracing, proper breathing, and tight positioning, and there is a lot of fatigue building up between reps. by the 4th rep, deficiencies in one or more of the aforementioned areas can lead to just not enough efficiency with force production and/or misgrooving. on the rep that I failed the 4th rep, the third rep popped right up fast, leading me to thinking there was a misgrooving happening on that 4th rep. next week try to hit at least 3 sets of 4 with 245 lbs)

    incline bench press -
    2x10 w/ 155 lbs (progress by 5 lbs next week)

    barbell spider row -
    5x10 w/ 125 lbs (progress by 10 lbs)

    band OHEE -
    3x12 w/ ulnar surface of hand on 2nd band of tape

    barbell curl -
    2x12 w/ 70 lbs (progress by 5 lbs)

    hip mobility
    shoulder mobility
    t-spine mobility

    Awesome session.

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