Fu Fu's l337 journal

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  1. #7876
    fiendish thingy
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    Today -

    warm up

    OHP -
    3x3 w/ 150 lbs (sets got progressively easier. Last set was definitely the best all smooth reps, no grinding, felt pretty easy, not too much psyching. Go for a PR attempt of 155x4 next week

    bench press -
    3x3 w/ 210 lbs (sets got progressively easy. Again, last set was definitely the best, psyched up for it. Smooth reps, no grinding.)

    DB bench press -
    3x5 w/ x2 90 lbs (doable without too much psyching up, but not easy)

    weighted chin up -
    3x3 +55 lbs (neutral x2, supinated x1)

    unilateral DB row -
    3x8 each side w/ 115 lbs

    high cable facepull -
    3x10 #140

    plank -
    3x35 seconsd

    EZ bar curl -
    2x12 w/ 80 lbs

    EZ bar OH elbow extension -
    2x12 w/ 80 lbs

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  2. #7877
    fiendish thingy
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    Today -

    warm up

    above knee power hang clean -
    1x5 45 lbs
    1x3 95, 115 lbs
    1x2 135, 145, 155, 165, 175 lbs
    1x1 185, 195 lbs

    2x1 205 lbs
    1x1 210 lbs (felt awesome today. caught high and in a good position, and didn't even go all the way down to the top of the knee. Have more in the tank to catch in a power position with more weight. I used the more forward torso position, and really shot my hips into the bar. This really helps. I also need to remember to bring the weight lower to the top of the knee cap next week.)

    front squat -
    1x1,2,3,4 w/ 260 lbs (I started using knee sleeves again today. They definitely offer an assistance out of the bottom. Squatting felt comfortable, strong, and technically good today. It was definitely challenging, but doable. I think next week I will do reps in a 1,2,3,3 scheme instead of a 4 rep set. I started the movement by breaking the knees and letting the knees travel more forward, and this helps me keep a more upright position with better stability. I want to remember this for next week.)

    unilateral DB RDL -
    3x3 w/ x2 95 lbs (getting in the groove was tough with these today. Just the way it goes sometimes.)

    DB Bulgarian squats -
    3x3 w/ x2 70 lbs

    roll outs from knees -
    3x9 BW

    calf raises -
    3x10 #295

    t-spine mobility
    shoulder mobility

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  3. #7878
    fiendish thingy
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    Power hang cleans from today:

    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  4. #7879
    fiendish thingy
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    Today -

    warm up

    bench press -
    5x5 w/ 195 lbs (felt really good. technique was a little wobbly at points, but it's hard to maintain really rigid positions over 3 reps. I can progress to 200 next week for sure. I know I can hit at least a few sets of 5, if not all 5. Hard grip and leg drive continue to be the cue that helps me the most right now.)

    standing DB bilateral OHP -
    2x10 w/ x2 50 lbs

    weighted chin up -
    2x8 +25 lbs (neutral, then supinated)

    low cable neutral grip row -
    4x10 #170

    overhead elbow extension -
    3x10 #140

    single arm curl -
    2x6 each side w/ 50 lbs

    hip mobility
    t-spine mobility

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  5. #7880
    fiendish thingy
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    Today -

    warm up

    deadlift -
    1x2 425, 435 lbs (no belt, MG)
    1x2 445 lbs (belt, MG)
    1x2 455 lbs PR (belt, MG)

    deficit deadlift -
    2x5 325 lbs (no belt, DOH)

    RDL -
    3x5 285 lbs (straps) (easy)

    leg press -
    3x10 #265

    side plank -
    3x30 seconds each side

    Skipped calf work and grip work, was destroyed today. I'll pick up grip work next lower day on Friday.

    t-spine mobility

    Awesome session. Felt under the weather today, but managed to nail a solid PR. When I arrived at the gym, I sat in my car hesitating, debating whether I should train today or not. Sometimes when I feel shitty, it actually forces me to focus more than I usually would. It really puts the pressure on. Today, thankfully I was able to perform well. My last 2RM PR was 445 lbs x2 back in 2010 at around 210 lbs. I nailed today's better PR at 193. I guess I'm doing something right (i.e. training generally conservatively and focusing on technique)

    Feeling good about today, but also feeling absolutely destroyed. I failed the third rep on my last deadlift set. Haven't missed a deadlift rep in 4-6 months I think. Considering I was going all out today, the missed rep is acceptable.

    Today's lifting:

    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

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