Fu Fu's l337 journal

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  1. #8491
    fiendish thingy
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    Today -

    warm up

    pause bench press - (1 second)
    4x5 w/ 255 lbs PR (feels so good to set a PR in the bench. today was so solid. 5th reps were mostly all grinders, except for 2nd set. Strength was there, focus was there, technique was there. I took LONG rest intervals (6-10 minutes on some sets). next week, attempt 5x4 with 5 more lbs

    incline bench press -
    3x8 w/ 190 lbs PR next week do 2x8 w/ 195 lbs

    incline bench spider row -
    4x10 w/ 185 lbs PR next week do 4x8 w/ 195 lbs

    band OHEE -
    2x20

    Awesome session. Didn't feel pumped at all to train this morning, but once I got started, I felt fantastic. Really strong day. Weight is a few lbs lighter too. at 205 lbs.

  2. #8492
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    I'm glad you're so active with this. I'm gonna make my own thread too.

    See you around buddy!

  3. #8493
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    91472575

    Yesterday -

    warm up

    deadlift - (started back with belt 5th notch)
    5x5 w/ 455 lbs (easy, a ton left in the tank)

    pause squat - 3/1/0 (L knee sleeves, belt)
    5x3 w/ 325 lbs (easy)

    pause RDL - 2 seconds
    2x5 w/ 325 lbs (tough)

    hip mobility
    shoulder mobility
    t-spine mobility

    Awesome session.

  4. #8494
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    7/8/2020

    Bench press -
    2x10 w/ 235 lbs (first set had more in the tank for sure, best set) PR and Volume PR
    1x9 w/ 235 lbs)
    1x8 w/ 235 lbs (next session attempt 1x10,9,8 w/ 240 lbs)

    JM press -
    2x15 w/ 125 lbs PR (next session attempt 2x12 w/ 130 lbs)

    Standing barbell row -
    5x6 w/ 235 lbs PR (next session attempt 4x5 w/ 245 lbs)

    Barbell curl -
    2x15 w/ 85 lbs (stop doing these moving forward)

    Hip mobility
    Shoulder mobility
    T-spine mobility

    Awesome session.

  5. #8495
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    Yesterday -

    back squat - (belt 5th notch, M knee sleeves)
    5x4 w/ 375 lbs volume PR (some last reps were slow, but felt confident. pretty big volume PR. last set was probably fasted set for all reps, especially the last rep)

    wide stance snatch grip deadlift -
    2x8 w/ 375 lbs PR (tough! move to 2x6 next week)

    roll outs from knees -
    2x11

    hip mobility
    t-spine mobility
    shoulder mobility

    Good stuff.

  6. #8496
    fiendish thingy
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    91472575

    Today -

    warm up

    pause bench press -
    4x4 w/ 260 lbs volume PR (really solid sets. last set of last rep was a major grinder, but felt confident in it.

    incline bench press -
    2x8 w/ 195 lbs PR(actually did a set in between these of 1x7, but missed the 8th rep because of lack of focus, on third set, I nailed 8 easily)

    incline bench spider row -
    4x8 w/ 195 lbs PR

    hip mobility
    t-spine mobility
    shoulder mobility

    Awesome session.

  7. #8497
    fiendish thingy
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    91472575

    Today -

    warm up

    deadlift - (belt 5th notch, MG, chalk)
    5x5 w/ 465 lbs volume PR(no psyching up really, straight forward easy sets. next week go for PR attempt)

    tempo back squat - (belt 5th notch)
    5x3 w/ 335 lbs volume PR (progress by 20 lbs next session, do sets of 2

    pause RDL - (2 second pause)
    2x3 w/ 345 lbs PR (same rep scheme, progress by 10 lbs next week

    Good stuff. Long session (~2 hours and 20 minutes), but will be cutting volume next session.

  8. #8498
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    91472575

    Today -

    warm up

    bench press -
    2x9 w/ 240 lbs PR(goal was 10,9,8, didn't quite make it. I could have focused more and rested longer between sets)
    1x7 w/ 240 lbs

    JM press -
    2x12 w/ 130 lbs PR

    standing barbell row -
    4x5 w/ 245 lbs PR (last 2 sets felt significantly easier)

    hip mobility
    shoulder mobility
    t-spine mobility

    Awesome session.

  9. #8499
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    ^ also rushed the warm up yesterday on the bench press, another factor that made a negative impact. (next session, take time in the warm up. get really psyched up for each set, take long rest intervals, and attempt for 2x9 with 245)

  10. #8500
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    91472575

    Yesterday -

    warm up

    back squat -
    3x3 w/ 395 lbs PR and volume PR (felt super solid. first set was surprisingly fast, more in the tank. All sets were smooth and relatively fast except for last rep of last set, where I essentially stopped about 1/2 way up for a couple seconds, but then confidently pressed through it. Took a 20 lb jump from last week. Most I'd done with 395 up until this point was 1x2, so today was a huge volume PR)

    snatch grip wide stance deadlift - (straps, no belt, as always)
    2x6 w/ 385 lbs PR (these were solid)

    shoulder mobility
    t-spine mobility
    hip mobility

    Awesome session. Lost some weight, BW = 203 lbs.
    Last edited by fufu; 07-21-2020 at 05:44 AM.

  11. #8501
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    91472575

    Today -

    warm up

    bench press -
    1x5,4,4 (pissed I couldn't get 6 on the 1st set. 5 was very attainable, but 6 felt out of reach, so didn't try. Technique wasn't quite on, touching a bit high. next week aim for a 5RM PR with 270.

    incline bench press -
    1x8, 7 w/ 200 lbs PR (just couldn't get last rep on 2nd set)

    incline bench spider row -
    3x8 w/ 205 lbs PR (felt really solid)

    hip mobility
    shoulder mobility
    hip mobility

  12. #8502
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    Yesterday -

    deadlift -
    2x3 w/ 495 lbs
    1x8 w/ 495 lbs PR (awesome. wasn't feeling that excited or mentally into it pre-set, but I knew I could make it happen, and I did. 8th rep was faster than 7th. More in the tank. It seemed like maybe grip would have gone first, but I think I had at least another couple clean reps)

    tempo squat - (3/1/0)
    3x2 w/ 355 lbs PR (solid tempo counts, felt good, most weight ever done in tempo back squat so far)

    pause RDL - (2 second pause. straps, no belt, as usual)
    2x3 w/ 355 lbs PR

    Awesome session.

  13. #8503
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    91472575

    Today -

    bench press -
    1x8 w/ 245 lbs (failed 9RM PR attempt)
    1x6 w/ 250 lbs (failed 8RM PR attempt) (benching just came to a halt this phase. I hit some volume and rep max PRs, but only a few. I've been matching PRs at over 10 lbs lighter, but I want an absolute PR. bench is the hardest lift for me to progress)

    JM press -
    2x12 w/ 135 lbs PR (felt very attainable)

    standing barbell row -
    3x5 w/ 255 lbs PR(felt very attainable with very minimal body momentum, no psyching up)

    Good stuff. Need to re-assess bench.

  14. #8504
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    91472575

    Today -

    warm up

    back squat -
    2x2 w/ 405 lbs PR (great depth, technique was on point. 2nd reps were grindy, but nothing crazy. first time repping anything over 400 lbs)

    snatch grip wide stance deadlift -
    2x6 w/ 395 lbs PR (tough, but solid technique)

    Awesome session.

  15. #8505
    fiendish thingy
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    91472575

    Today -

    warm up

    bench press -
    1x13 w/ 225 lbs PR (13th rep was solid, very confident, failed 14th. I often hit a wall on benching.)
    1x12 w/ 225 lbs (12th rep was solid, very confident, failed 13th, but close-ish)

    incline bench press -
    1x7 w/ 205 lbs PR
    1x6 w/ 205 lbs (so close to finishing #7, no cigar.)

    incline bench spider row -
    2x8 w/ 210 lbs PR

    Hit some PRs. Felt good. Missed many PR attempts this phase, but got a handful, and at light BW (203 lbs).

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