Fu Fu's l337 journal

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  1. #8551
    fiendish thingy
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    10/21/2020

    back squat - (belt 5th notch, M knee sleeves)
    2x3 w/ 405 lbs PR (felt really solid)

    snatch grip wide stance deadlift - (beltless as usual, straps)
    2x3 w/ 405 lbs PR (solid, more in the tank)

    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.

  2. #8552
    fiendish thingy
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    10/22/2020

    competition pause bench press -
    4x2 w/ 280 lbs volume PR (1st couple sets started rough, slow 2nd reps. 2 more sets than the last time I did sets of 2 with 280. Last set was the fastest set. next week do 1x1,1,2,1,1)

    JM press -
    3x12 w/ 150 lbs PR (next week do 3x10)

    incline bench spider row -
    3x5 w/ 235 lbs PR (next week stick with 3x5)

    hip mobility
    t-spine mobility
    shoulder mobility

    Good stuff.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  3. #8553
    fiendish thingy
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    Yesterday -

    deadlift - (chalk, MG, belt 5th notch)
    1x2 w/ 535 lbs
    1x4 w/ 535 lbs PR (felt solid)

    tempo back squat - (these felt really solid with technique, and speed was faster than expected)
    3x2 w/ 375 lbs 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.

  4. #8554
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    Today -

    warm up

    feet up bench press -
    4x4 w/ 235 lbs PR (felt solid, didn't get psyched up for these)

    incline bench press -
    3x3 w/ 225 lbs PR

    standing barbell row - (straps, as usual)
    3x3 w/ 275 lbs PR

    doubled up elbow extension -
    1x16 w/ with usual resistance
    1x16 w/ lighter resistance

    hip mobility
    shoulder mobility
    t-spine mobility


    Good stuff. Pretty calm an non-psyched up session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  5. #8555
    fiendish thingy
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    Yesterday -

    warm up

    back squat - (M knee sleeves, belt 5th notch)
    1x1 345, 375, 405
    1x1 445 lbs PR (hardest squat of my life. Went about 3-4 inches deeper than I needed to, got rocked a bit back, knees went back (didn't loose whole foot contact with ground) and at my sticking point, about 1/3-1/2 halfway up. I stopped moving for a moment when my body was fighting "torso bends forward and use the back" and "get the knees pushed forward to keep using the quads". happy to say that I did not compromise my position and I eventually got my knees forward to get my quads to get the weight up. lessons from this squat: next 1rm attempt, don't descend as quickly as I did with this one to help control depth and avoid unneccessary depth. it was the speed of descent which lead to the excessive depth, and the excessive depth lead to loss of forefoot pressure and knee position moving backwards.)

    hip mobility
    t-spine mobility
    shoulder mobility

    That's it!
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  6. #8556
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    Quote Originally Posted by fufu View Post
    Yesterday -

    warm up

    back squat - (M knee sleeves, belt 5th notch)
    1x1 345, 375, 405
    1x1 445 lbs PR (hardest squat of my life. Went about 3-4 inches deeper than I needed to, got rocked a bit back, knees went back (didn't loose whole foot contact with ground) and at my sticking point, about 1/3-1/2 halfway up. I stopped moving for a moment when my body was fighting "torso bends forward and use the back" and "get the knees pushed forward to keep using the quads". happy to say that I did not compromise my position and I eventually got my knees forward to get my quads to get the weight up. lessons from this squat: next 1rm attempt, don't descend as quickly as I did with this one to help control depth and avoid unneccessary depth. it was the speed of descent which lead to the excessive depth, and the excessive depth lead to loss of forefoot pressure and knee position moving backwards.)

    hip mobility
    t-spine mobility
    shoulder mobility

    That's it!
    Awesome! Keep going bro!

  7. #8557
    fiendish thingy
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    10/31

    bench press -
    failed 2 attempts at 305 lbs. I thought I had the 1st attempt. Everything felt on point. Last warm up with 285 flew. So confused why I keep setting all kinds of rep PRs in the bench, but for the life of me, cannot get a 5 lb PR over the last 8 months. I'm especially confused because 300 went up relatively easy back in February.

    JM press -
    2x10 w/ 155 lbs PR

    incline bench spider row -
    3x4 w/ 245 lbs PR
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  8. #8558
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    Sorry about the 305 Bench fail. Keep on working on it and I'm sure you'll get there. Where does the fail happen - bottom, midway or near the top?

  9. #8559
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    Quote Originally Posted by fufu View Post
    10/31

    bench press -
    failed 2 attempts at 305 lbs. I thought I had the 1st attempt. Everything felt on point. Last warm up with 285 flew. So confused why I keep setting all kinds of rep PRs in the bench, but for the life of me, cannot get a 5 lb PR over the last 8 months. I'm especially confused because 300 went up relatively easy back in February.

    JM press -
    2x10 w/ 155 lbs PR

    incline bench spider row -
    3x4 w/ 245 lbs PR
    Try loading up on clean carbs next time before attacking 305

  10. #8560
    fiendish thingy
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    First day back after 6 days off. I'm approach training significantly differently. I'm switching to a true low-bar squat, and am benching 3x per week instead of 2.

    Today -

    back squat - low bar (belt 5th notch, no knee sleeves)
    4x6 w/ 315 lbs (bar is below the spine of the scapula, resting on the top of my rear delts. 315 moved faster, despite not getting efficient with this new technique. A huge key for me was: 1. widening my grip 2. putting the heel of my palm on the bar (instead of the middle of my hand) 3. standing a bit wider. I also found that I feel significantly more comfortable once taking a big breath and setting my shoulder before the first rep. While the weight moves faster, I definitely feel the stress on my elbows, shoulders, and upper back. I know over time I'll adapt to this.)

    snatch-grip wide-stance deadlift - (straps, no belt, as usual)
    3x5 w/ 335 lbs

    straight leg, minimal arch bench press - (pinkies barely outside ringslegs straight forward, feet narrow and far in front of me, consciously not using a lot of leg drive, and hard to even if I wanted to)
    2x8 w/ 185 lbs (the goal with this and the close grip is to add in extra volume to stress the pecs and triceps, without being too fatiguing)

    straight leg, minimal arch close grip bench press -
    2x8 w/ 165 lbs

    hip mobililty
    t-spine mobililty
    shoulder mobility

    Felt great.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  11. #8561
    fiendish thingy
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    Today -

    warm up

    competition pause bench press - (pinkies on or just outside of rings, continue to use this for entirety of phase)
    4x3 w/ 225 lbs (felt easy. progress by 10 lbs been using semi-bulldog grip (as well as I can, I have very large hands and fingers), continue to use this)

    incline bench -
    3x6 w/ 165 lbs (easy, progress by 10 lbs)

    incline bench spider row -
    4x6 w/ 155 lbs (easy. progress by 10 lbs)

    doubled up band unilateral push down -
    3x12 w/ gray band (grabbing at chin level, wrapping hanging band around hand. next week do 3x15, and week after that, grab band higher up to increase tension, going back to 3x12. continue with that cadence)

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  12. #8562
    fiendish thingy
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    Today -

    deadlift - (no belt)
    5x4 w/ 435 lbs (brutal beginning to these. I am training a day earlier than planned, and my adductors always get very sore on my 1st time back to deadlift + squat training. Yesterday's session I was dealing with intense addutor soreness (from my session on the 12th) an on/off muscle spasm in L adductor that kept threatening to cramp, and the same happened today. In warming up with the bar, the cramp kept developing, and I had to strip the bar, and do some very basic warm ups for a long time. I had to spend like 30 minutes warming up total, and I still dealt with being on the verge of a cramp. One of those cramps where the pain is super intense and ROM becomes limited. Glad I stuck with the warm up, I almost called it quits. The intense adductor pain made it tough to load my hips, and I felt myself using my back more than I needed to, and weight was slow off the floor in the 1st reps.)

    tempo back squat - (3/1/0)
    5x3 w/ 295 lbs (warm up was challenging with intense adductor soreness and L adductor near-cramp that was ever-present. Weight moved pretty good, but getting to proper depth was tough)

    pause RDL - (2 second pause)
    2x5 w/ 295 lbs

    Such a long, uncomfortable session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  13. #8563
    fiendish thingy
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    11/17

    tempo pin bench press - (2/1/0)
    4x3 w/ 205 lbs (first time ever doing these. felt very easy at this weight, which is good for developing technique. the pins are set 2" from my chest, so very close to standard pause dept. I'm doing these because I tend to get stuck at 1/3 up from the bottom. These are helpful in a way I didn't anticipate, in that I can easily tell if I'm tilting the bar to either side. If both ends of the bar don't contact the pins at the same time, I know my technique is off in that sense.)

    close grip bench press - (~2" of inner knurling exposed)
    3x10 w/ 155 lbs

    standing barbell row -
    4x6 w/ 185 lbs (moved super fast and snappy)

    OH barbell elbow extension behind neck -
    2x20 w/ 65 lbs

    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.

  14. #8564
    fiendish thingy
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    Today -

    warm up

    back squat - (belt 5th notch, no knee sleeves)
    4x6 w/ 325 lbs (low bar feeling significantly more comfortable for the shoulders and elbows. Focused on getting the R elbow position closer to the torso instead of flare backwards continue to focus on that next session. technique with low bar also feeling more efficiency already, just 2 weeks in. weight moved faster than it did last week, very comfortable, way more in the tank. Ive found that I like to stand a bit wider doing low bar)

    snatch grip wide stand deadlift -
    3x5 w/ 345 lbs (easy)

    minimal arch extended legs bench press -
    2x8 w/ 190 lbs progress by 5

    minimal arch extended legs close grip bench press -
    2x8 w/ 170 lbs progress by 5

    hip mobility
    t-spine mobility
    shoulder mobility

    Awesome session. Moved pretty fast through it.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  15. #8565
    fiendish thingy
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    Today -

    warm up

    competition pause bench press -
    4x3 w/ 235 lbs

    incline bench -
    3x6 w/ 175 lbs (accidentally did 1st 2 sets with 185 lbs. next week, progress to 3x6 w/ 185 lbs as normal, or maybe do sets of 7)

    incline bench spider row -
    4x6 w/ 165 lbs

    doubled up band vertical pushdown -
    3x15 each side at chin level, progress to 3x18 next week)

    hip mobililty
    shoulder mobility
    t-spine mobililty

    Good stuff.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

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