Fu Fu's l337 journal

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  1. #8221
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    Today -

    warm up

    pause bench press - (2 second pause)
    3x2 w/ 245 lbs (matched PR for pause benching. More in the tank. Add 5-10 lbs next week and do 3x2.)

    bench press -
    4x6 w/ 245 lbs (volume PR with sets of 6 at this weight, pretty stoked that occurred after the pause benching. a little grindy on last reps of last 2 sets, but nothing major)

    neutral grip low cable row -
    5x15 #190 (add extra weights to stack next week)

    OHEE stiff handle -
    2x22 #170 PR

    single arm preacher cable curl -
    2x20 each side #45

    hip mobility
    t-spine mobility
    shoulder mobility

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  2. #8222
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    Today -

    warm up

    deadlift - (belt 5th notch)
    5x3 w/ 485 lbs (started rough, then got easier. Just couldn't get amped up and focused, even on warm up sets. Overall, form felt better than last week. Wasn't able to get mentally psyched up, which impacted my performance. On last set, definitely had 1-2 left in the tank without getting really psyched up.)

    squats - (belt 5th notch, knee sleeves)
    3x10 w/ 285 lbs (wow, felt great. smooth, fast, good depth, in the groove, a good amount left in the tank.)

    RDL - (straps)
    2x12 w/ 315 lbs PR (solid)

    Awesome session. It was tough getting started with the deadlifts, but pulled through.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  3. #8223
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    Today -

    warm up

    bench press -
    5x2 w/ 270 lbs (mo major psyching up, volume PR with sets of 2 at this weight. smooth, in the groove, some slow reps, but they felt smooth, super confident and no sticking points.)

    DB bench press -
    1x16 w/ x2 90 lbs PR
    1x15 w/ x2 90 lbs (missed last rep bc fell out of groove (did a half rep, bobbed around out of groove in a weird way, went down, went for another rep, and nothing left). I totally could have had 16. avoidable mistake. felt myself not being focused during the set.)

    unilateral DB row - (straps)
    3x10 each side w/ 150 lbs

    high cable facepull -
    3x12 #160

    plank -
    3x40 seconds

    cable pushdown -
    2x20 #150 PR

    cable curl -
    2x20 #120 PR

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  4. #8224
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    Today -

    warm up

    back squat - (belt 5th notch, knee sleeves)
    4x2 w/ 355 lbs (mentally not quite there, a bit out of groove)
    1x4 w/ 355 lbs PR (got my head in the game, good groove, more in the tank)

    belt squat -
    2x20 w/ 135 lbs PR

    RDL -
    2x4 w/ 385 lbs

    roll outs from knees -
    3x10
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  5. #8225
    fiendish thingy
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    91112485


    Today -

    warm up

    pause bench press - (2 second pause)
    3x2 w/ 250 lbs PR (still some more in the tank)

    bench press -
    3x6 w/ 250 lbs PR (last rep on last 2 sets were moderate grinders, but confident, smooth, and in the groove)

    neutral grip low cable row -
    5x15 #200

    OHEE stiff handle -
    2x22 #180 PR

    single arm preacher curl -
    2x20 each side #50

    hip mobility
    t-spine mobility
    shoulder mobility

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  6. #8226
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    91112485


    Today -

    warm up

    deadlift - (belt 5th notch)
    3x3 w/ 495 lbs (volume PR with this weight. felt really solid, in the groove, more in the tank. maintain 3x3 and add 10 lbs next week)

    back squat - (belt 5th notch, knee sleeves)
    2x10 w/ 295 lbs

    RDL -
    2x11 w/ 320 lbs PR (more in the tank, felt easier than expected, maybe because of cutting back on deadlift sets, which I haven't done yet this phase)

    shoulder mobility
    t-spine mobility

    Awesome session. Starting to cut back on overall volume. Starting to have some left inner elbow pain during squats, new thing. It went away after warming up. It feels like something is cutting caught and is being pulled on.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  7. #8227
    fiendish thingy
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    91112485


    Today -

    warm up

    bench press -
    4x2 w/ 275 lbs
    1x3 w/ 275 lbs PR (all benching felt super solid, in the groove, and smooth. felt surprisingly fast and comfortable with the weight today. I think that pause benching has been really helpful with having a controlled descent and power from the bottom.)

    DB bench press -
    1x15 w/ x2 95 lbs PR (at least another rep left in the tank)
    1x14 w/ x2 95 lbs

    unilateral DB row -
    3x12 each side w/ 150 lbs PR (exhausting, but strong)

    high cable facepull -
    2x12 #170

    plank -
    2x45 seconds

    cable push down -
    2x18 #160 PR

    cable curl -
    2x15 #130

    Awesome session. So many PRs, feeling grateful and happy about that. Weight is up to ~210-212 right now. That's definitely been helping with strength.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  8. #8228
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    91112485


    Today -

    warm up

    back squat - (knee sleeves, belt 5th notch)
    4x2 w/ 365 lbs
    1x3 w/ 365 lbs PR (felt good today overall, not a lot of psyching up, and most sets were in the rep. No reps that felt like a struggle, they felt confident.)

    RDL - (straps)
    2x4 w/ 395 lbs PR (tough, but in the groove. switched these before belt squats to made sure I had enough juice to go for the PR sets)

    belt squat -
    2x20 w/ 140 lbs PR (my quads get so stiff if I do a non quad exercise between squats and belt squats, painful)

    roll outs from knees -
    3x11 BW

    Awesome session. Had fun.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  9. #8229
    fiendish thingy
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    91112485


    Today -

    warm up

    pause bench press -
    3x2 w/ 255 lbs PR (solid, smooth, confident, but tough)

    bench press -
    2x6 w/ 255 lbs PR (2nd set better than 1st speed wise, probably had a third in me, but played it conservative today)

    neutral grip low cable row -
    4x15 #210

    OHEE stiff handle -
    2x16 #190 PR

    preacher cable curl -
    2x20 each side #55

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  10. #8230
    fiendish thingy
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    91112485


    deadlift - (belt 5th notch)
    2x3 w/ 505 lbs PR

    back squat - (knee sleeves, belt 5th notch)
    2x10 w/ 305 lbs

    RDL -
    1x11 w/ 325 lbs PR
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  11. #8231
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    bench press -
    4x2 w/ 280 lbs
    1x3 w/ 280 lbs PR (very in the groove, felt surprisingly easy, perhaps because I was using a competition bench with a high quality bar (not bent to shit))

    unilateral DB row -
    2x15 each side w/ 130 lbs PR

    facepull -
    2x12

    plank -
    2x50 seconds

    pushdown -
    2x10

    cable curl -
    3x10
    Last edited by fufu; 02-28-2019 at 08:21 AM.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  12. #8232
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    91112485


    Yesterday -

    back squat -
    5x2 w/ 375 lbs PR (not mentally in it, but good stuff)

    RDL -
    2x5 w/ 395 lbs PR (felt great)

    roll outs from knees -
    3x12 BW

    Great stuff.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  13. #8233
    fiendish thingy
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    91112485


    Today -

    warm up

    bench press -
    3x11 w/ 225 lbs PR (used a crappy bench too low to floor, slippery material, out of groove on some reps, wasn't as psyched up as I could be, but still had a bit left in the tank, which felt great)

    seated cable row -
    3x10 heavy weight (different standard to usual cable stacks I use, hard to say what it was)

    OHEE -
    2x12 max stack (whatever that was, but it was hard)

    single arm preacher curl -
    3x10 heavy

    hip mobility
    t-spine mobility
    shoulder mobility

    Got the job done. Felt a bit out of it mentally, but was able to focus on the sets pretty well. Different gym (as the OTHER different gym I am using right now was closed)
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  14. #8234
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    91112485


    Today -

    warm up

    deadlift -
    1x1 565 lbs PR (smooth, fast, locked it out fast, but platform was uneven + bar whip made me lose balance right after locking out, so it wouldn't have been competition legit.)
    1x1 565 lbs (tried again. a bit of upper back rounding and bar pulling me forward, but smooth. I've never hitched in my life, and I can't tell if I did. It was so borderline, but steady at the top)

    back squat -
    2x10 w/ 315 lbs PR (solid, in the groove)

    RDL -
    1x12 w/ 325 lbs PR

    Done. Bummed about the deadlift. The technique, power and strength was there. Standing on wrong side of platform fucked me up on the first, and 2nd run at 1RM PR lead me to have questionable technique. So hard to tell if that 2nd lift wasn't legit. FUCK. On the bright side, my body felt fantastic today.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  15. #8235
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    3/6/2019

    bench press -
    5x2 w/ 285 lbs PR (wow, loving the nice equipment. smooth, strong, confident, had more sets in the tank for sure)
    3x8 w/ 235 lbs PR

    unilateral DB row -
    2x16 each side w/ 130 lbs PR

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

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