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Fu Fu's l337 journal

IML Gear Cream!
Today -

warm up

deadlift -
5x5 w/ 445 lbs (felt so fast, felt naturally focused and energized, despite sleeping very poorly last night. no need to intentionally psych up. this felt like it moved just as well as 415 did when starting this phase. go one more session without belt for beltless volume PR attempt)

tempo back squat - (3/1/0, belt, no knee sleeves)
5x3 w/ 315 lbs (felt super in the groove, go one more session without knee sleeves))

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

Awesome session.
 
Today -

warm up

feet on bench press -
5x8 w/ 205 lbs (no psyching up, until last set, because last rep of 4th set was a grinder. It was strange, it was a grinder towards the top 1/3, which is not typically where I ground, as it's usually the middle 1/3. in the following sessions, psyche up more before sets, and progress by 5 lbs, it also seems like knees closer together helps me stay more stable, as opposed to letting them spread apart)

incline bench press -
3x5 w/ 195 lbs (felt really solid. progress by 5 lbs from here on out)

standing barbell row -
5x5 w/ 215 lbs (easy)

doubled up band unilateral elbow extension -
3x10

hip mobility
shoulder mobility
t-spine mobility

Good stuff.
 
Today -

warm up

back squat - (belt 5th notch, M knee sleeves on for 1st time this phase)
5x5 w/ 355 lbs (definitely more in the tank, definitely easier than last week. maintain 5x5 next week, focus on driving elbows forward on descent and ascent)

snatch grip wide stance deadlift -
3x8 w/ 365 lbs (tougher than expected, but no psyching up really. maintain 3x8 next week)

roll outs from knees -
3x9 BW

Great session.
 
Today -

warm up

pause bench press -
6x3 w/ 255 lbs (last set was the easiest because I got psyched up moderately. maintain 6x3, get some more mental energy fired up starting next session

JM press -
3x15 w/ 125 lbs (these were getting tough on last rep) maintain 3x15 for another week

incline bench spider row -
5x8 w/ 185 lbs maintain 5x8 for another week

barbell curl -
2x16 w/ 75 lbs

Good stuff. Not much psyching up over all. Start getting more amped up starting next week.
 
9/15/2020

deadlift - (no belt)
5x5 w/ 455 lbs beltless volume PR (these seriously felt the lightest out of any deadlift set since starting this phase, fasted 455 has ever moved I think, beltless or not)

tempo squat - (belt 5th notch, no knee sleeves) (3/1/0)
5x3 w/ 325 lbs (felt lighter than last week) start wearing L knee sleeves next session, maintain 5x3

pause RDL -
2x5 w/ 325 lbs (challenging on core and lower back, focus intently on bracing in following sets)

Awesome session.
 
Last edited:
9/17/2020

warm up

feet up bench press -
3x8 w/ 210 lbs
1x7 w/ 210 lbs (lacked proper focus)
2x8 w/ 210 lbs (got the proper mindset and psyched up, wanted to hit my 5x8 w/ 210, and I did PR) next week do 5x6

incline bench press -
2x5 w/ 200 lbs
1x4 w/ 200 lbs (lacked proper mindset)
1x5 w/ 200 lbs (again, needed to get the proper mindset, wanted to hit 3x5) maintain 3x5 next week

standing barbell row -
5x5 w/ 225 lbs

doubled up band elbow extension unilateral -
3x11

hip mobility
shoulder mobility
t-spine mobility

Good stuff. Did quite pretty physically and mentally tired during this session, which lead to some under-performed sets, so look an extra long time to finish to meet my intended sets.
 
Today -

warm up

back squat - (belt 5th notch, M knee sleeves)
5x5 w/ 365 lbs volume PR (these felt very solid, didn't even psych up that much) next session do 4x5

snatch grip wide stance deadlift -
3x8 w/ 375 lbs volume PR(pretty tough, but felt like I could keep going) next session do 2x8

roll out from knees -
3x10 BW

hip mobility
shoulder mobility
t-spine mobility

Good stuff.
 
IML Gear Cream!
Yesterday -

warm up

pause bench press -
6x3 w/ 260 lbs volume PR(3rd rep of 1st set was a grinder, but it was due to form and mindset not being where they needed to be. Sets got easier as they progressed. And on at least 3 of sets the 3rd reps went up smoothly and with no grinding. maintain 6x3 next session, get psyched up

JM press -
3x15 w/ 130 lbs PR maintain 3x15

incline bench spider row -
5x8 w/ 195 lbs volume PR next session do 4x8

barbell curl -
2x16 w/ 80 lbs do 2x14 next session

hip mobility
t-spine mobility
shoulder mobility
 
Yesterday -

deadlift - (started wearing belt)
5x5 w/ 465 lbs (felt heavier than expected, but reps still moved quickly, and looked fast on video. My techniquue wasn't quite there, I allowed the bar to pull my forward a bit on some reps) maintain 5x5 next week

tempo back squat - (3/1/0) (L knee sleeves on, belt 5th notch)
5x3 w/ 335 lbs maintain 5x3 next week

pause RDL - (straps, no belt, 2 second pause)
2x5 w/ 335 lbs (tough, and really focused on bracing with lats + core before descending, helped a lot) do 2x4 next week
 
Today -

warm up

feet up bench press -
5x6 w/ 215 lbs PR (felt great, and not much psyching up really. maintain 5x6 and progress by 5 lbs)

incline bench press -
3x5 w/ 205 lbs (maintain 3x5 and progress by 5 lbs

standing barbell row -
5x5 w/ 235 lbs

doubled up band unilateral elbow extension -
3x12 each

hip mobility
t-spine mobility
shoulder mobility

Good stuff. Pretty calm session.
 
Last edited:
Today -

warm up

back squat -
4x5 w/ 375 lbs volume PR (felt really solid. on 1st set, I didn't focus on bracing my entire torso as well as I should, and I had some mid-back rounding (not a lot). From sets 2-4, I focused hard on bracing and didn't have any rounding at all. next week do 3x5 and get psyched up for each set)


snatch grip wide stance deadlift -
2x8 w/ 385 lbs PR (tough, but got them done. looked easier than felt when on video) next week do 2x7

roll outs from knees -
2x11 BW

hip mobility
shoulder mobility
t-spine mobility

Awesome session.
 
Yesterday -

warm up

pause bench press -
6x3 w/ 265 lbs (tough, but did it. 2nd reps were all fine. the third ones were a decent speed on about half the sets. On the 3rd rep of the last set. It was a very long grinder, one of the longest I can remember. was not quite feeling mentally on during this session) next week do at least 4 sets of 3

JM press -
3x15 w/ 135 lbs PR

incline bench spider row -
4x8 w/ 205 lbs volume PR (next week do 3x5 progress by 10 lbs

hip mobility
t-spine mobility
shoulder mobility
 
Yesterday -

deadlift - (belt 5th notch, MG, chalk)
5x5 w/ 475 lbs volume PR(definitely were doable, but just not feeling it this session. mentally & physically tired. I was letting the bar get out too far in front of me on some reps, and especially on 1 rep in particular.) next week volume volume significantly and attempt some kind of PR

tempo back squat -
5x3 w/ 345 lbs volume PR(these felt good) next week do 3x3

pause RDL - (2 second pause)
2x4 w/ 345 lbs PR (felt easier than expected. bracing lats + core hard before descending is helpful)

Got it done. Reduce volume moving forward.
 
10/3/2020

feet up bench press -
5x6 w/ 220 lbs PR (maintain sets of 6 next week, perhaps less sets though)

incline bench press -
3x5 w/ 210 lbs PR

standing barbell row -
3x5 w/ 245 lbs (maintain 3x5 next session)

doubled up elbow extension -
3x13 each

Awesome session.
 
Yesterday -

warm up

back squat -
3x5 w/ 385 lbs PR (felt great, heaviest + most volume I've done with 385 in the past was 2x4, so this was a max rep PR and a big volume PR. technique was good on all sets, but on last rep of last set, I definitely used my back a lot, although on video my torso & spine position didn't seem to change that much, I know I lost bracing (through fatigue) and the work went from my core to my back.)

snatch grip wide stance deadlift -
1x7 w/ 395 lbs PR (the initial reps moved slowly, and I was weary of completing the set, but I just kept pulling them up. tough, but I held my positioning very well) next week aim for 1-2x6

roll outs from knees -
2x12 BW (stop doing these moving forward)

Felt tired and not quite mentally in it, but when I was doing my actual sets, I felt good.
 
Yesterday -

warm up

pause bench press - (1 second)
4x3 w/ 270 lbs volume PR (1st attempted set of 3 I did 2 reps, failed the third after grinding for a while. Fell out of the groove, I needed to get my elbows more flared and press the bar more towards my head. I was very frustrated with this, but reasserted my focus & technique, and nailed my 4 sets for a volume PR. sets got easier as they went on.) next week aim for 1x1,2,3,3,2,1

JM press -
3x12 w/ 140 lbs PR stick with 3x12 next week

incline bench spider row -
3x5 w/ 215 lbs PR (easy after doing sets of 8) stick with 3x5 next week

hip mobility
t-spine mobility
shoulder mobility

Started rough, but hit my intended sets, and very happy about that.
 
10/9/2020

deadlift - (belt, MG, chalk)
2x2 w/ 515 lbs
1x6 w/ 515 lbs PR (technique was super on point, easy 6RM PR, definitely more in the tank, but held off from a true rep max PR because I have at least a couple more weeks of training, don't want to overfatigue)

tempo back squat - (3/1/0)
3x3 w/ 355 lbs PR (felt solid, was doing more than 3 second eccentric, which is how I usually end up doing it without trying) next week do 3x2

pause RDL - (2 second pause)
3x4 w/ 355 lbs PR (felt great, definitely nailed the full 2 second pauses. even though weight is PR territory, felt easier than some previous weeks because of less training volume directly beforehand.) next week 2x3

hip mobility
t-spine mobility
shoulder mobility

Awesome session.
 
Yesterday -

feet up bench press -
4x6 w/ 225 lbs PR (solid, next week do 4x5)

incline bench press -
3x3 w/ 215 lbs PR (easy, next week maintain 3x3)

standing barbell row -
3x5 w/ 255 lbs maintain 3x5

doubled up elbow extension -
2x14

Awesome session.
 
Yesterday -

warm up

back squat - (belt 5th notch, M knee sleeves)
3x4 w/ 395 lbs PR (depth was good, technique was on point)

snatch grip wide stance deadlift - (straps, no belt as usual)
1x6 w/ 405 lbs PR (really stressed my obliques, wow. stuck with 1 set to not fatigue my back too much)

hip mobility
t-spine mobility
shoulder mobility

Awesome session.
 
10/15/2020

pause bench press - (1 second)
1x1,2,3,2,1 w/ 275 lbs (the set of 3 is PR) (felt really solid)

JM press -
3x12 w/ 145 lbs PR

incline bench spide row -
3x5 w/ 225 lbs PR

hip mobility
t-spine mobility
shoulder mobility

Awesome session.
 
Yesterday -

deadlift -
2x2 525 lbs
1x5 525 lbs PR (felt really solid, got pulled slightly on some reps, but technique was in a very good place, more in the tank, don't want to over fatigue for squat workouts coming up)

tempo back squat - (3/1/0 seconds)
3x2 w/ 365 lbs PR(felt really good, solid depth, tempo counts on point, 2 reps felt easier than expected)

hip mobility
shoulder mobility
t-spine mobility

Awesome session.
 
Today -

warm up

feet up bench press -
4x5 w/ 230 lbs PR (next week do 4x4 progress by 5 lbs

incline bench press -
3x3 w/ 220 lbs PR (stick with 3x3, progress by 5 lbs)

standing barbell row -
3x5 w/ 265 lbs PR (do 3x3 progress by 10 lbs)

doubled up band elbow extension -
2x15 (potentially cut these out next session)

Good stuff. Didn't really get psyched up for anything.
 
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