Fu Fu's l337 journal

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  1. #8146
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    Today -

    warm up

    bench press -
    2x8 w/ 225 lbs
    2x7 w/ 225 lbs (wanted 3 sets of 8, didn't manage it. could have had third set be 8 reps, but didn't focus enough on leg drive. do 3x7 at 230 next week.

    OHP -
    2x10 w/ 140 lbs (tough. do 2x9 with 145 next week

    weighted chin up -
    3x4 +55 lbs

    t-bar row -
    3x12 w/ 185 lbs PR (do 3x10 w/ 195 next week)

    OHEE stiff handle -
    2x12 #19 PR

    cable curl -
    2x15 #13

    hip mobility
    shoulder mobility
    t-spine mobility

    Good stuff.
    Last edited by fufu; 09-01-2018 at 04:42 PM.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  2. #8147
    fiendish thingy
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    9/3/2018 -

    warm up

    deadlift -
    4x3 w/ 475 lbs (tough, but did them, didn't feel that psyched up)

    back squat -
    2x8 w/ 285 lbs (belt 5th notch and knee sleeves. in the groove, smooth, a good amount left in the tank actually)

    RDL -
    2x9 w/ 335 lbs PR

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  3. #8148
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    Today -

    warm up

    bench press -
    5x2 w/ 265 lbs (volume PR with 265 lbs. last set was the best, followed by set 2, the 2nd rep on the rest of the sets I had a sticking point that I felt occured because I didn't get the bar moving closer towards my head about halfway up, I felt I left the bar too far towards my feet. Continue with same setsXreps next week and focus on creating and maintaining tight shoulder packing. If I get focused enough and lock into the technique I know I can do it

    OHP -
    3x4 w/ 160 lbs (volume PR with 160. continue with 3x4 next week)

    unilateral DB row -
    3x10 each side w/ 145 lbs (no straps 1st set, straps sets 2 and 3) PR

    high cable facepull -
    3x10 #15 w/ 1 second pause at full retraction

    plank -
    3x40 seconds

    cable pushdown -
    2x12 #17 PR

    wide grip EZ bar curl -
    2x15 w/ 75 lbs

    Awesome session. I am having some confidence and technique issues on the bench and I really need to focus hard on future bench sessions.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  4. #8149
    fiendish thingy
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    Today -

    warm up

    back squat -
    5x3 w/ 335 lbs (big volume PR on these. most reps in the groove and smooth, and no more difficult than last week (they actually may have felt easier). 1 rep I fell out of the groove and dumped into my back. do at least 3x3 next week)

    belt squat -
    2x12 w/ 200 lbs PR (really tough, but maintain 2x12 next week)

    RDL -
    3x5 w/ 365 lbs (solid, maintain 2x5 next week)

    roll outs from knees -
    3x10 BW

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  5. #8150
    fiendish thingy
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    8/9/2018

    warm up

    bench press -
    3x7 w/ 230 lbs PR (solid, in the groove, psyched up and mentally focused, benching felt the best so far this phase. Continue to focus on tight upper back and leg drive.

    OHP -
    1x9 w/ 145 lbs PR
    1x8 w/ 145 lbs (failed 9th rep, think I would have had it with more focus and better technique)

    weighted chin up -
    3x3 +60 lbs (solid)

    t-bar row -
    3x8 w/ 195 lbs (solid, more in the tank)

    OHEE stiff handle -
    2x10 #20 PR

    cable curl -
    2x12 #14

    hip mobility
    shoulder mobility
    t-spine mobility

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  6. #8151
    fiendish thingy
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    90212485


    Today -

    warm up

    deadlift - (belt 5th notch)
    3x2 w/ 485 lbs
    1x4 w/ 485 lbs PR (tough, nothing left in the thank after last rep. Wasn't as psyched up for this set as much as I wish I was. Volume PR as well as 4RM. Happy about hitting 4RM after 3 working sets with same weight. Was letting weight pull me a bit forward when breaking off of floor. focus on staying behind bar and pull bar INTO ME off the floor, and do 3x2 for the next 2 weeks )

    squat - (belt 5th notch, knee sleeves)
    2x8 w/ 295 lbs (tough, but maintain 2x8 next week)

    RDL -
    2x9 w/ 345 lbs PR (tough! pulled my left teres major a bit. 2x7 next week)

    t-spine mobility
    hip mobility
    shoulder mobility

    Good stuff. Happy to hit a deadlift PR. Back feels great.
    Last edited by fufu; 09-11-2018 at 07:36 PM.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  7. #8152
    fiendish thingy
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    90212485


    Today -

    warm up

    bench press -
    4x2 w/ 270 lbs (volume PR with 270. overall solid, 2nd rep of the 3rd set tipped towards my face when pressing off the chest, which made the bar stop until I got it back towards my feet. last set was the best technique wise, smooth reps. The absolute most important cues for me right now are 1 touch low enough on the chest and keep bar low enough when I press off the chest and 2 maintain tight arch/push chest out for entirety of movement, especially when the bar touches and gets pushed off the chest). 3x2 next week.

    OHP -
    2x4 w/ 165 lbs (tough last reps, but wasn't psyched up as much as I should have been. maintain 2x4 next week)


    unilateral DB row -
    2x9 each side w/ 150 lbs PR (straps)

    high cable facepull -
    2x10 #16 w/ 1 second pause at full retraction PR

    plank -
    2x45 seconds

    cable pushdown -
    2x10 #18 PR

    wide grip EZ bar curl -
    2x12 w/ 80 lbs

    hip mobility
    t-spine mobility
    shoulder mobility

    Awesome session.
    Last edited by fufu; 09-14-2018 at 07:28 AM.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  8. #8153
    fiendish thingy
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    90212485


    Yesterday -

    back squat -
    3x3 w/ 345 lbs PR (sets 1 and 3 were really smooth and in the groove. Set 2 I got a little off centered in the frontal plane, leaning to far on one leg or the other. do 3-5x2 next week)

    belt squat -
    2x12 w/ 210 lbs PR (really solid, do 2-3x10 next week)

    RDL -
    2x5 w/ 375 lbs PR (most weight I've ever done on the RDL, and they felt super good)

    roll outs from knees -
    3x11 BW

    Awesome session. Slept very little last night, but still felt excellent during training.
    Last edited by fufu; 09-17-2018 at 07:15 AM.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  9. #8154
    fiendish thingy
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    90212485


    Today -

    warm up

    bench press -
    3x7 w/ 235 lbs PR (solid technique and a bit more in the tank on sets 2 and 3, but first set I didn't set up properly and psyche up enough, so it was really tough.)

    OHP -
    1x9 w/ 150 lbs PR (solid, might have been 1 more in the tank)

    weighted chin up -
    3x3 +65 lbs

    tbar row -
    3x8 w/ 205 lbs PR

    OHEE stiff handle -
    2x14 #18 PR

    cable curl -
    2x12 #15

    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.

  10. #8155
    fiendish thingy
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    Rep Points
    90212485


    Yesterday -

    warm up

    deadlift -
    3x2 w/ 495 lbs
    1x4 w/ 495 lbs PR (really psyched that I got this PR set for 2 reasons: I did it with great technique and I did it after already hitting a volume PR with 495 lbs)

    back squat - (belt 5th notch, knee sleeves 1st set)
    2x7 w/ 305 lbs (wanted 2x8, and totally could have had it. First set I felt a really specific stinging/burning sensation in a "line" in my mid left abs, so I cut the set short. 2nd set I forgot to put on my knee sleeves, which made the set harder so I had nothing left after 7.)

    RDL -
    1x7 w/ 355 lbs PR (just did one set, was toast after PRing in the deadlift and doing a RPE 10 on 2nd set of squats)

    Awesome session. Deadlift technique was good today, and deadlifts were hard.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  11. #8156
    fiendish thingy
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    90212485


    Today -

    warm up

    bench press -
    warm up in singles 205, 225, 245, 265, 275, 285 to test the waters. Didn't feel confident in a 1RM attempt. Considering how tough my last 1RM was, and that I have a left shoulder issue that is recovering well, I decided not to risk anything)
    2x2 w/ 275 lbs (good stuff smooth reps on first set, 2nd rep on last set was a grinder, but overall good technique, but felt a bit out of groove when pressing off the chest. volume PR with 275 lbs. I may go for a 2RM attempt by the end of this phase. I think I could get it if I warm up in a really focused way. Can either attempt new 2RM or 4RM next heavy bench session)

    OHP -
    1x4 w/ 170 lbs PR
    1x3 w/ 170 lbs (failed 4th rep)

    unilateral DB row - (straps)
    2x10 each side w/ 150 lbs PR (solid)

    high cable facepull -
    2x10 #17 w/ 1 second pause at full retraction (solid) PR

    plank -
    2x50 seconds

    cable pushdown -
    1x10 #19 PR (tough!)
    1x20 #20

    wide grip EZ bar curl -
    2x12 w/ 85 lbs

    Awesome session. Not really disappointed in the benching. I really would have liked another set of 2, but I didn't want to risk a shoulder issue. I think 3x2 would have been more attainable if I didn't go up to 285 in my warm ups. Still, got a volume PR with 275 which is nice. I thought my ass was coming up on some bench reps today, but I took a video and saw that it was fine, which is good to know.

    Next phase in I need to focus on my technique pressing off the chest. Pause benching is a good idea. Also want to work on chest hypertrophy.
    Last edited by fufu; 09-23-2018 at 02:39 PM.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  12. #8157
    fiendish thingy
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    Rep Points
    90212485


    Yesterday -

    warm up

    back squat - (knee sleeves, belt 5th notch)
    3x2 w/ 355 lbs PR (solid 1st and 3rd set, 2nd set got too much pressure on back of foot, fell out of groove about. 3rd set I had good forefoot pressure and it was my best set, smooth reps. Wasn't getting that psyched for these sets).

    belt squat -
    2x10 w/ 220 lbs PR (tough, but more in the tank)

    RDL - (straps)
    2x6 w/ 375 lbs PR (really solid)

    roll outs from knees -
    2x12

    t-spine mobility
    shoulder mobility

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  13. #8158
    fiendish thingy
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    28 Posts
    Rep Points
    90212485


    Today -

    warm up

    bench press -
    3x6 w/ 240 lbs PR (really solid, felt focused and naturally psyched up, more in the tank)

    weighted chin up -
    1x3 +80 lbs PR (super solid strict reps, great technique, might have had another in me)

    t-bar row -
    3x8 w/ 215 lbs PR

    OHEE stiff handle - 2x15 #18 PR

    cable curl -
    2x12 #16 PR

    t-spine mobility
    shoulder mobility
    hip mobility

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  14. #8159
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    90212485


    Today -

    warm up

    deadlift - (belt 5th notch)
    3x2 w/ 505 lbs PR (solid, in the groove)

    back squat - (belt 5th notch, knee sleeves)
    2x8 w/ 315 lbs (really in the groove. Best cue for me to focus on is tight upper back and keep pressure on big toe for entire lift. that cue helped me to maintain total body tension very well and use my quad. This might be the best cue I've ever used.)

    RDL -
    2x10 w/ 320 lbs PR

    shoulder mobility
    t-spine mobility

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  15. #8160
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    90212485


    Yesterday -

    warm up

    bench press -
    warmed up to do some moderately heavy benching PR, but I felt unfocused, weak, and my technique was off.

    OHP -
    3x2 w/ 175 lbs PR (slow, but in the groove, and confident reps, very solid ROM)

    bench press -
    2x13 w/ 195 lbs PR (snappy, in the groove reps)

    unilateral DB row - (no straps 1st set, straps 2nd set)
    2x11 each side w/ 140 lbs PR

    high cable facepull -
    2x10 #18 w/ 1 second pause at full retraction PR

    Good stuff! OHP felt great. It felt good doing them "near" fresh, even though I did a heavy bench set before it. I often deal with light-headedness on OHP, but I think that's because I always do it after benching. I didn't get light headed today on them, and they felt stronger overall.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

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