Fu Fu's l337 journal

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  1. #8296
    fiendish thingy
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    Today -

    warm up

    deadlift - (chalk, MG)
    2x4 475 lbs
    1x7 475 lbs PR (felt great, solid technique on all reps, and definitely a good amount more left in the tank. didn't even get super psyched up for this either)

    back squat - (belt, knee sleeves)
    3x8 305 lbs (solid)

    Cutting back on volume with meet coming up in 5 weeks.

    t-spine mobility
    shoulder mobility

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  2. #8297
    fiendish thingy
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    Today -

    warm up

    pause bench press -
    3x3 w/ 255 lbs (felt super solid, stick with 3x3 for one more week)

    bench press -
    1x8 w/ 240 lbs
    1x7 w/ 240 lbs (didn't psych up as much as I could have. could have fought for it I think regardless, but decided not to strain myself. Dropped the bar to my chest, popped it to my hips, and stood up. All happened very quickly. Glad to know I can easily recover from bar on chest with this level of weight. I am 10 lbs lighter than I was when I hit 245 3x8 a couple months ago, and I did today's benching not psyching up, not totally peaked, and after pause benching)

    seated cable row -
    5x6 #210 PR (add 5 plate addition next session)

    OHEE stiff handle -
    2x24 #85 (whatever that number means. stick with 2x24 for another week)

    single arm preacher curl cable -
    2x12 each side #32.5 (I think?) it was the first weight plate where the stack got longer)

    Despite failing that bench press, awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  3. #8298
    fiendish thingy
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    ^Note on pause benching. I've been letting the weight really sink into my chest (holding a super tight arch), and letting my arms relax a little, then getting a bit of momentum off the chest when pressing up powerfully.

    BW today on a highly calibrated electric scale was 205 wearing gym clothes and shoes, so I must be around 203 right now. I want to maintain this weight till my PL meet so I can be on the upper ends of the 204.5 lb class. (93 kg)
    Last edited by fufu; 07-09-2019 at 05:37 PM.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  4. #8299
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    Good luck with your PL meet.
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  5. #8300
    fiendish thingy
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    Today -

    warm up

    back squat - (belt, knee sleeves)
    4x3 345 lbs
    1x6 345 lbs PR (last rep was a grinder, but felt super confident and comfortable. didn't psych up AT ALL for this set. go for 1x6 next week at 10 lbs more) (I realized I tend to set the bar a little off to the right too much, be mindful of this

    RDL -
    2x5 385 lbs (super solid, confident)

    leg press -
    3x12 w/ 4 plates on each side (8 total)

    roll outs from knees -
    3x10

    t-spine mobility
    shoulder mobility

    Awesome session. Calm, focused training.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  6. #8301
    fiendish thingy
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    Quote Originally Posted by REHH View Post
    Good luck with your PL meet.
    thank you!
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  7. #8302
    fiendish thingy
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    Yesterday -

    warm up

    bench press -
    3x3 265 lbs (in the groove, fast, smooth, confident)
    1x5 265 lbs (went for 6 but failed about midway up last set. I matched my current 5RM PR, and at a lighter bodyweight, so that's something. Maintianing strength at a lighter bodyweight is technically getting stronger in a lb for lb sense. Still, was very disappointed as I got very psyched up for this lift. No real reason why I I failed except that I wasn't strong enough. I felt good physically, mentally, and technique was on point. BW is 203 lbs right now. after failing final reps on last 2 bench workouts, need to be more conservative.)

    unilateral DB row -
    3x7 each side 160 lbs PR (felt really strong, more in the tank. this is a good indicator strength is being gained in other areas, and that my bench performance is specific to the bench)

    high cable facepull -
    3x10 #85

    plank -
    3x35 seconds

    cable pushdown -
    2x12 #92.5

    cable curl -
    2x15 #62.5

    hip mobility
    t-spine mobility
    shoulder mobility

    Great session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  8. #8303
    fiendish thingy
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    91412575


    Yesterday-

    warm up

    deadlift -
    2x3 w/ 485 lbs
    1x7 w/ 485 lbs PR (felt fantastic. technique was on point)

    back squat -
    3x8 w/ 315 lbs (sets for progressively easier)

    t-spine mobility
    shoulder mobility

    Awesome session, despite several days of not sleeping great. Body felt great.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  9. #8304
    fiendish thingy
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    Yesterday -

    warm up

    pause bench press - (1 second pause)
    5x3 w/ 260 lbs PR (felt super solid. many reps just popped off my chest seemingly effortlessly, as I was right in the groove. I mis-grooved 1 rep which took longer to get up, but I knew exactly what I did and corrected on subsequent reps. last set was the best set.)

    seated cable row -
    5x6 #215 PR

    OHEE -
    2x24 #92.5

    single arm preacher curl -
    2x10 each side #40

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  10. #8305
    fiendish thingy
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    91412575


    Yesterday -

    warm up

    back squat - (knee sleeves, belt 5th notch)
    3x3 355 lbs
    1x6 355 lbs PR (felt super solid, despite feeling pretty damn tired. today I approached squats pretty calmly, not psyching up, and I felt really in the groove, confident and strong. 6 reps at 355 yesterday was a lot faster than 6 reps at 345 last week. Didn't even listen to music for most sets, which is rare for me.)

    RDL - (straps)
    3x3 w/ 385 lbs (solid, more in the tank)

    leg press -
    3x12 w/ x2 4 plates each side +5 lb plate each side

    roll outs from knees -
    3x11 BW

    Awesome session. Volume is going down, while intensity is rising. Weight is down to 202 lbs, which means I am solid for my meet. 5th notch on the belt is significantly less tight, so I might experiment with 6th notch).
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

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