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Fu Fu's l337 journal

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  1. #7996
    fiendish thingy
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    Today -

    warm up

    deadlift -
    worked up to a 480x2 attempt, but I gave up after I broke it off the ground. I've been really fucking up on my deadlifting this phase. I continue to not feel confident initiating the pull, especially because of my back issue. I hesitate when I start the lift, and it really fucks it up. When warming up, I felt like the knurling was biting into my sock on the bottom 1/3 of the pull, which was fucking with my speed.
    I dropped down the weight and then did:
    1x9 w/ 435 lbs PR (Very happy about hitting this PR, but very confused why I couldn't even pull 480 for 1 when I pulled 435 for 9. I think it's a confidence issue, I just can't commit to the pull on the heavier weights. On the 9RM set, I felt like I was getting in the groove better with each rep. Even at the end when I was slowing down, I felt very confident in my pulling. I maybe even had another one in me. I started utilizing the hip pumping technique when initiating the pull, it helped me get good back tightness and positioning, continue with this in coming weeks)

    RDL -
    3x5 w/ 335 lbs PR (Brutal. I hit the reps, but I felt like I was letting the weight pull me forward a bit too much, but my feet stayed flat.)

    back squat - (high bar, loose belt 3rd notch)
    3x8 w/ 235 lbs (solid, more in the tank. high bar feels MUCH better on my back than low bar. I usually don't wear a belt on these lighter squats, but my back was trashed from deadlifting and RDLing. Focus on getting knees out on the decent the future weeks.)

    Felt destroyed, skipped planks and calf stuff.

    I hit a PR, which is great, but I feel very disappointed in my heavy deadlift performance. I just lose it mentally when I go to start pulling the weight.
    Last edited by fufu; 11-26-2017 at 12:47 PM.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  2. #7997
    fiendish thingy
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    Today -

    warm up

    bench press -
    1x1 w/ 265 lbs (just seeing how it would feel, it went up pretty easy)
    3x2 w/ 260 lbs PR (last set was definitely the best (had another in the tank) due to psyching up and getting a tighter position. Overall, today's benching, while heavy, felt completely doable.)

    DB bench press -
    1x6 w/ x2 110 lbs PR
    1x20 w/ x2 65 lbs (really let the weight stretch my pecs with a wider hand position at the bottom)

    unilateral DB row -
    3x10 each side w/ 130 lbs (tough, but doable, definitely more in the tank)

    rear delt facepull -
    3x12 #120 w/ 1 second pause at full retraction

    plank -
    2x45 seconds

    machine preacher curl -
    2x12 #77.5

    OHEE -
    1x15 w/ 90 lbs
    1x13 w/ 90 lbs

    t-spine mobility
    shoulder mobility
    skipped a lot of hip mobility stuff

    Awesome session. I was able to show up mentally today and confidently hit those PRs.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  3. #7998
    fiendish thingy
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    Today -

    warm up

    back squat - (high bar)
    5x3 w/ 305 lbs (belt 4th notch, knee sleeves. felt heavy, but I felt pretty well in the groove, comfortable, and confident. moderate psyching up. more left in the tank after each set. I will progress next week maintaining 5x3. With the high bar, and belt, my back felt significantly better today. I barely even thought about it. Super happy about this. I took 2 days off since my last workout, which probably helped too. I haven't taken more than a day off in the past 6 weeks or so.)

    belt squat -
    3x12 w/ 140 lbs PR (last set was tough)

    45 degree barbell back raise -
    3x8 w/ 195 lbs PR (really felt these in my hamstrings today in a vicious (but good) way, felt like they were going to tear)

    roll outs from knees -
    3x10 (solid)

    calf raise smith machine -
    4x10 w/ 285 lbs

    Awesome session. Despite this being my heaviest back squatting in the past 6 weeks, I felt the most comfortable I've been squatting in that time frame. The belt definitely helps a lot, both strength and confidence wise. I left today's session feeling fatigued, but not exhausted like I have in the past several weeks.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  4. #7999
    fiendish thingy
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    Today -

    warm up

    pause bench press -
    4x2 w/ 235 lbs (tough! I didn't have anymore reps left in the tank after each set. last rep of last set was a grinder (~5 seconds). I won't be progressing these anymore this phase. I think I'll drop the weight and do higher rep touch and go until this phase is over.)

    OHP -
    1x13 w/ 135 lbs PR

    DB OHP -
    1x10 w/ x2 50 lbs

    t-bar row -
    5x10 w/ 145 lbs PR (for reference, I never include the weight of the bar when I list record t-bar row weights)

    seated cable row -
    2x8 #170

    stiff handle cable OHEE -
    2x20 #150 (solid, more left in the tank)

    single arm cable preacher curl -
    2x10 each side #80

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  5. #8000
    fiendish thingy
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    Today -

    warm up

    deadlift - (belt 4th notch)
    1x1 405,415,425,435,445,455,465,475 (did a ton of warm up singles because my confidence in the deadlift has been weak recently, and I wanted to work on my set up and pull initiation. I really focused on hyper supinating my ankles while I worked my shins tightly against the bar. This helped me to feel pressure on the outside of the foot, and to get tension in the outside of the knee and hip, which helps me stay tight when initiating the pull. Then when initiating the pull, I pushed my hips forward and really tightened my upper back and waited until I got good back tightness and leg drive until I start "pulling the bar" hard.", this helped me to stay in a tight starting position, and it deters the bar from falling out in front of me. I really want to remember these technique points for the future.)
    1x3 480 lbs PR (tough, but nailed it confidently)
    1x10 410 lbs PR (I felt really in the groove)

    RDL - (beltless as always)
    1x6 w/ 335 lbs PR
    1x4 w/ 335 lbs (felt some lower back re-tweaking, cut the set short)

    back squat -
    2x8 w/ 245 lbs (belt 3rd notch. tough, but in the groove, and very attainable and felt comfortable under the weight. More in the tank)

    calf raise smith machine -
    3x15 w/ 225 lbs

    side plank with arm OH -
    1x10,20,30 seconds each side

    Awesome session. Now that my back is feeling better, I am more confident in my deadlift. I think the back injury was forcing me to be hesitant + the pain was inhibited some of my back musculature from firing optimally. Last few weeks I was unable to hit 480 for a single, and today I hit it for 3. I feel very happy about it. I am glad I was able to set a heavy 3RM PR, even though it was conservative (5 lbs). About 2 weeks left of this phase, then I take a break.

    Last edited by fufu; 12-06-2017 at 01:24 PM.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  6. #8001
    fiendish thingy
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    Today -

    warm up

    bench press -
    1x1 205, 225, 240, 255, 265 lbs
    1x1 280 lbs PR (smooth, fast, in the groove, more in the tank, very happy about this lift)
    1x4 250 lbs PR (first 3 reps went up really quickly, smoothly, and in the groove. last rep I lowered the bar a bit too low on my chest, and it threw me out of the groove, and I had a grind short a small portion of the lift to get back into position. I think I had another in the tank.)

    DB bench press -
    1x15 w/ x2 85 lbs PR
    1x11 w/ x2 85 lbs

    unilateral DB row -
    3x10 each side w/ 135 lbs (tough, but definitely more in me, progress by 5 lbs next week)

    rear delt facepull -
    3x12 #130 w/ 1 sec pause at full retration

    plank -
    2x50 seconds

    machine preacher curl -
    2x12 #85

    EZ bar OHEE -
    2x12 w/ 95 lbs

    t-spine mobility
    shoulder mobilitly
    hip mobility

    Awesome session. Really happy about the bench PR.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  7. #8002
    fiendish thingy
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    89412485


    Today -

    warm up

    back squat - (knee sleeves, belt 4th notch, high bar)
    1x1 275, 295, 315, 335 lbs
    1x1 365 lbs PR (everything was on point, mindset, set-up, groove, super solid and confident PR. More in the tank. I find that leaning forward a bit, while having knees and hips locked out, braced abs, tight upper back, then descending into mid foot while pushing knees outward, relatively upright torso, and not sitting back too much is the key to this. The forward lean before starting the rep was a big epiphany, as it helped me to not sit back and lose tension off my quads and fall out of the groove.)
    5x3 w/ 315 lbs (tough (going for the 1RM probably made these harder), but definitely doable.)

    belt squat -
    2x12 w/ 150 lbs PR (tough, but very doable, a bit more in the tank)

    45 degrees barbell back raise -
    3x8 w/ 205 lbs PR (feels like my hamstrings were going to explode)

    roll outs from knees -
    3x11 BW

    smith machine calf raises -
    4x10 w/ 295 lbs

    Awesome session. I felt absolutely fantastic today. I feel I hit a turning point with my back squat. My technique and strength are finally coming together after months of re-adapting to the movement. I hit a 15 lb PR on my 1RM, since my last 1RM PR about 3 months ago. Very happy with that rate of progress. I still have a lot of work to do on my back squat, but I am very happy with my progress so far.
    Last edited by fufu; 12-10-2017 at 01:19 PM.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  8. #8003
    fiendish thingy
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    89412485


    Bodyweight hovers around 205 lbs.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

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