Fu Fu's l337 journal

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  1. #8116
    fiendish thingy
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    Today -

    warm up

    deadlift - (chalk, mixed grip, belt on 5th notch)
    1x1 405, 455, 495 lbs
    1x1 545 lbs PR (Tough. Grinder, especially in the bottom, but I stuck in the groove really well. Bar slipped a bit in my hands causing the bar to be a bit uneven. I noticed the bar being a little uneven, but I didn't know it was from my hands. I also think I laterally flexed to my right a bit, because I felt a little tweak in my lateral iliac QL area. My grip actually felt fine, I never felt in danger of dropping the bar. I felt a bit lackadaisical today but I was able to focus enough for this PR. I feel so mentally and physically tired that it was hard to get excited that I made the lift. I felt more relief that I didn't fail. Intellectually I am very satisfied with this because it was a ton of hard work that paid off.)

    back squats - (belt 5tch notch, knee sleeves)
    2x8 w/ 295 lbs (tough, but I was well in the groove today and I had more in the tank.)

    RDL -
    2x8 w/ 355 lbs PR (tough)

    Awesome, awesome session. I upped my max deadift by 20 lbs this phase, which is fantastic considering I've been managing a back issue for about 6 months. I think I'll train 2 more sessions before I take a week off. BW today = 198 lbs
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  2. #8117
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    Got a lot of information!

  3. #8118
    fiendish thingy
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    Today -

    warm up

    bench press -
    1x1 225, 245, 265, 275 lbs
    1x1 295 lbs PR (After assessing what happened during my last bench session, I thought I had a chance of getting the PR attempt today if I make the proper adjustments to my technique. Today I felt more mentally and physically focused, and I got the weight up. It was such a grinder. I was on the tipping point between failing and succeeding for so long. I stuck really well in the groove and I never lost position. I am so happy I managed to get the lift today, and very grateful I was able to assess my technique effectively so I could make the proper adjustments. To get today's lift I needed to: get a tighter arch and stick my chest out more + bring the bar down bar more slowly, putting bending pressure into the bar with my lats, and touch the bar lower on my chest.)

    DB bench press -
    1x8 w/ x2 110 lbs (stuck in the groove well, tough, matched an old PR, nothing left in the tank)

    unilateral DB row -
    2x12 each side w/ 130 lbs PR (no straps 1st set, straps 2nd set)

    high cable facepull -
    2x14 #15

    plank -
    2x50

    OHEE EZ bar -
    2x12 w/ 115 lbs PR

    EZ bar narrow grip curl -
    2x12 100 lbs

    hip mobility
    t-spine mobility
    shoulder mobility

    Awesome session. 1-2 more sessions before I take a week break.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  4. #8119
    fiendish thingy
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    Today -

    warm up

    back squat - (belt 5th notch, knee sleeves)
    3x5 w/ 320 lbs PR (not much psyching, tough, a bit more in the tank if I psyched up)

    belt squat -
    3x10 w/ 200 lbs PR (more in the tank)

    RDL -
    2x11 w/ 295 lbs PR (a lot left in the tank)

    roll outs from knees -
    3x12 BW

    Awesome session. Body felt great.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  5. #8120
    fiendish thingy
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    Today -

    warm up

    overhead press - (beltless. belts don't really seem to help at all with these, I've found. I haven't used one in well over 6 months.)
    3x3 w/ 170 lbs PR (in the groove, and it felt like a good 1-2 reps or so left in the tank on all sets.)

    bench press -
    1x16 w/ 190 lbs PR
    1x14 w/ 190 lbs

    weighted chin up -
    1x10 +30 lbs PR
    1x6 +30 lbs

    t-bar row -
    3x12 w/ 135 lbs PR

    OHEE cable stiff handle -
    1x30 #15 PR

    cable curl -
    1x30 #10 PR

    hip mobility
    t-spine mobility
    shoulder mobility

    Awesome session. Having fun with strength endurance PRs now that I hit all the big 1RM PR attempts.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  6. #8121
    fiendish thingy
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    Today -

    warm up

    deadlift - (mixed grip, belt 5th notch, chalk)
    3x5 w/ 475 lbs PR (really solid, back felt great, last reps of each set were progressively more grinder-ish)

    back squat - (belt 5th notch, knee sleeves)
    2x9 w/ 295 lbs (tough, but I think there was more in the tank. there is something about high rep squats where I feel I can just keep going even when they get really challenging and uncomfortable)

    t-spine mobility
    hip mobility

    Brutal session. One more session left until I take a week off. Feeling grateful that my back didn't bother me at all during this session, or after, considering how challenging today was.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  7. #8122
    fiendish thingy
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    Today -

    warm up

    dumb bell bench press -
    1x9 w/ x2 110 lbs PR (couldn't get psyched up, but made the PR with nothing left in the tank)

    bench press -
    2x12 w/ 195 lbs PR (a little more in the tank)

    unilateral DB row -
    2x13 each side w/ 130 lbs PR

    OHEE EZ bar -
    1x21 w/ 90 lbs PR

    EZ bar wide grip curl -
    1x15 w/ 85 lbs
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  8. #8123
    fiendish thingy
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    Today -

    warm up

    back squat - (belt 5th notch, knee sleeves)
    1x1 315 lbs, 335 lbs, 365 lbs
    1x1 405 lbs PR (I've never felt more locked into a 1RM attempt in the back squat. This felt easier and went deeper than my 395 squat a couple weeks ago. Today I found that lowering the bar a little bit on my back from I've been doing + head is facing forward/slightly up, and eyes looking slightly up + locking upper back tension into the back with more extension that I am used to in combo with brace and in-breath allowed me to be right in the groove solid the entire lift, without losing tension. I was absolutely not planning on a 1RM attempt today, but squats felt really strong, and my technique points made me feel really confident. I didn't get super emotionally psyched up either. Like my last 1RM attempt in the squat, I was relatively calm)
    3x3 w/ 340 lbs PR

    belt squat -
    3x10 w/ 210 lbs PR (tough, but a bit more in the tank)

    RDL -
    2x11 w/ 305 lbs PR (straps, more in the tank)

    roll outs from knees -
    2x13

    Awesome session. Felt great training, and felt pretty fresh leaving. A great way to end a phase of training. I'm very grateful for all the progress I made over the past 3 months. I added 20 lbs to my back squat, 20 lbs to my deadlift, and 5 lbs to my bench press. I didn't gain anything either.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  9. #8124
    fiendish thingy
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    ^ for the session on 7/12/2018, the first set of DB unilateral rows I didn't use straps, and the 2nd set I did.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

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