Fu Fu's l337 journal

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  1. #8416
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    ^forgot to log that I did deadlift - 2x3 w/ 505 lbs after the PR set

  2. #8417
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  3. #8418
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    Today -

    warm up

    pause bench press - (1 second pause)
    7x3 w/ 265 lbs (felt really confident with 3 reps, but wanted 4 for a PR, but I decided I'll be patient and work up to a PR in a couple more weeks, but I wanted to hit a volume PR, so I did 7 sets).

    unilateral low cable row -
    3x5 each side #180 PR

    unilateral cable push down -
    2x5 each #90

    hip mobility
    t-spine mobility
    shoulder mobility

    Good stuff.

  4. #8419
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    Today -

    warm up

    back squat -
    3x5 w/ 375 lbs PR (really solid, and no major psyching up. very focused, calm approach today. Felt really in the groove.)

    roll outs from knees -
    2x13 BW

    Short and sweet. Felt great today, despite being sleep deprived last night.

  5. #8420
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    Today -

    warm up

    tempo bench press - (3 second, 0, 0)
    3x2 w/ 280 lbs PR (on new equipment, and spotter was a bit chatty. wasn't as focused as I could have been. No psyching up for any of these either. rep 2 of set 1 got out of the groove a lot, but it went up. sets 2 and 3 felt really solid. went for a 4th set but failed my 2nd rep. still, an all-time PR in the 3 second tempo bench, which feels great.)

    unilateral cable row -
    2x8 #170 PR

    hip mobility
    t-spine mobility
    shoulder mobility

    Good stuff.

  6. #8421
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    Today -

    warm up

    deadlift -
    1x2 455, 495, 515
    1x2 535 PR

    tempo back squat - (3 seconds, 0, 0)
    2x3 w/ 345 lbs PR

    t-spine mobility
    shoulder mobility

  7. #8422
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    Today -

    warm up

    bench press - (touch and go, first time doing these in a few months)
    1x1 265, 275, 285
    1x1 300 lbs PR (went up very quick, smooth and confident. a lot left in the tank. wow, after doing all that pause and tempo work over the past few months, the touch and go feels super strong. I knew I was gonna go for the 1RM PR when 285 felt really easy.)

    unilateral cable row -
    3x4 each #190 PR

    Awesome session.

  8. #8423
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    Today -

    warm up

    back squat -
    2x4 w/ 385 lbs PR (in the groove, confident, moderate psyching up)

    roll outs from knees -
    2x14 BW

    Awesome session. 1 more workout until I take several days off.

  9. #8424
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    Today -

    warm up

    bench press -
    2x14 w/ 195 lbs PR (I was warming up to attempt PR sets of triples, but I've peaked and strength is not there! Went really like to hit an easy rep PR.)

    That's it, taking a few days off before I start a new phase of training. Hit all the goals I wanted to this phase. Feeling good.

  10. #8425
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    Quote Originally Posted by Seanp156 View Post
    Damn... I went to bed AT 4:30 AM when I go to the gym it's usually in the late afternoon, or at night, so there are plenty of people to ask for a spot... I don't think I could ever go early in the morning.
    I love to go early in the morning.

  11. #8426
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    Nice work fufu. Seems like a pr happening every session. Impressive.

  12. #8427
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    Quote Originally Posted by TripleOvertime View Post
    Nice work fufu. Seems like a pr happening every session. Impressive.
    Thank you! I had a very successful block of training over the past 10 weeks or so, and towards the last couple weeks of it, my strength was peaking well. I was putting on some weight too, which helped.

  13. #8428
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    Today -

    warm up

    deadlift - (chalk, mixed grip, no belt)
    4x6 w/ 435 lbs (felt really solid, fast reps, a lot left in the tank)

    tempo back squat - (3 seconds, 0, 0)
    3x7 w/ 265 lbs (fucking tough, even though the last reps were snappy. Figuring out the breathing/bracing balance makes it hard, and the bracing fatigue from all those tempo reps is brutal. But I know from my last block of training that these get easier over time.)

    pause RDL - (2 second pause at lowest part of the rep) (straps, no belt)
    2x5 w/ 265 lbs

    Awesome session. No psyching up.

  14. #8429
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    Today -

    warm up

    tempo bench press - (3 second, 0, 0)
    6x4 w/ 215 lbs (sets got easier as they went on for the most part. progress by 10 lbs next week, and progress by 10 lbs each week till I get to 245)

    pec deck -
    3x10 #100 progress by #15)

    hammer strength high row -
    4x10 w/ x2 45 each side (add 5 lbs each side next time) (seat height at 5)

    preacher machine curl -
    2x10 #40 (progress by #7.5 next time)

    unilateral cable push down -
    2x12 each #55 (progress by #5 next time)

    hip mobility
    t-spine mobility
    shoulder mobility

    Awesome session.

  15. #8430
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    ^^^deadlift workout on 3/3/2020 was the first day back after a 4 day break from training.

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