Fu Fu's l337 journal

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  1. #8056
    fiendish thingy
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    3/7/18 (this workout occurred between the two logged above) -

    deadlift -
    5x3 w/ 415 lbs (no belt, mg, chalk)(felt fantastic, fast off the groove, in the groove, snappy lockout. Best sets were 2 and 5. I can continue to deadlift beltless. Continue to focus on these three cues: get behind bar, knees out, tight upper back.. I've also been looking up naturally which seems to help.)

    back squat -
    3x8 w/ 225 lbs (beltless, solid.)

    RDL -
    2x8 w/ 295 lbs (first set DOH, 2nd set straps. these felt really light. Didn't have access to a 45 degree back raise, so did these instead.)

    Awesome session. Back and left hip continue to feel great. Glad I can continue to progress with the beltless work.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  2. #8057
    fiendish thingy
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    Today -

    warm up

    back squat -
    5x3 w/ 295 lbs (belt. fast, smooth, in the groove, a lot more left in the tank. continue to focus on not going too deep and bracing hard in the hole)

    belt squat lever machine -
    3x12 w/ 140 lbs (includes base weight of machine)

    RDL -
    3x5 w/ 315 lbs (snappy, plenty left in the tank)

    roll outs from knees -
    3x7 BW

    Was tired, sore throat, stressed, got to the gym way later than I wanted to, but I had a great session regardless. New gym, it's fucking awesome.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  3. #8058
    fiendish thingy
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    Today -

    warm up

    bench press -
    5x5 w/ 215 lbs (1st and 2nd set the best. in the groove, smooth, a lot left in the tank)(setting 9 on j hooks, and setting 7 on safety pins)

    OHP -
    2x10 w/ 130 lbs (bar was getting out of groove, too far in front of my head. made these harder than they should have been. slightly aggravated nagging left shoulder issue. need to focus next time on: keep hips and knees locked out and keep back close to face until it goes above head, then push head through.)

    weighted chin up -
    3x5 +37 lbs (extra 2 or so from chain in belt)

    t bar row -
    5x10 w/ 145 lbs

    OHEE -
    2x20 #15 (max stack at new gym)

    standing cable curl -
    3x12 #10

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  4. #8059
    fiendish thingy
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    Yesterday -

    warm up

    deadlift -
    5x3 w/ 425 lbs (chalk, mg, no belt)(in the groove, felt really solid, more in the tank. i forgot my headphones, so really not much psyching up at all. very pleased with today. can continue beltless if I want)

    back squat -
    3x8 w/ 245 lbs (beltless) accidently jumped 20 lbs from last week, was supposed to to 235. So, next week, I will do 250, then the week after that, I will do 255, so I can get back to my originally progression. Regardless, squatting today went pretty well consider not much psyching up and beltless. there was more left in the tank.)

    RDL -
    2x8 w/ 305 lbs (solid)

    t-spine mobility
    shoulder mobility

    Really solid session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  5. #8060
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    I always try to go early in the morning.

  6. #8061
    fiendish thingy
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    3/17/18

    warm up

    bench press -
    5x2 w/ 265 lbs (overall good. not psyching up that much a bit left in the tank. 2nd reps tended to drift towards my head a bit right after pressing off the chest, I think because I was lowering to bar too low on my chest. 2nd reps also tended to to be mild/moderate grinders. Considering today was matching my old 2RM without much psyching up, very pleased. )

    flat DB bench press -
    1x15 w/ x2 90 lbs PR
    1x10 w/ x2 90 lbs

    unilateral DB row -
    4x8 each side w/ 130 lbs (solid)

    high cable facepull -
    3x10 #12 w/ 1 second pause at full retraction

    plank -
    3x30 seconds

    EZ bar preacher curl (bar weighs 15 lbs) -
    2x10 w/ 65 lbs

    EZ bar OHEE -
    2x15 w/ 90 lbs

    Awesome session. Was overall a bit out of it, but everything went well.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  7. #8062
    fiendish thingy
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    Yesterday -

    warm up

    back squat -
    5x3 w/ 305 lbs (belt. felt solid, last set was the best set. start wearing knee sleeves next session)Continue to focus on not going too deep, bracing hard in the hole, and getting knees over toes)

    belt squat -
    3x12 w/ 150 lbs (including machine base weight of 50 lbs. I find using a wide stance helps keep my heels on the ground using this machine. The machine likes to pull me forward)

    RDL -
    3x5 w/ 325 lbs (straps. really solid, a lot left in the tank)

    roll outs from knees -
    3x8 bodyweight

    Good stuff! BW is lower, down around 202 (had been floating around 205-208 for a while).
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  8. #8063
    fiendish thingy
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    Today -

    warm up

    bench press -
    5x5 w/ 225 lbs (fast, snappy, in the groove, 225 never felt so light, a lot left in the tank)

    OHP -
    3x5 w/ 135 lbs (a lot left in the tank, moving from 2x10 to 3x5, will progress by 5 lbs as far as I can)

    weighted chin up -
    3x5 +40 lbs (supinated, more in the tank)

    tbar row -
    5x10 w/ 155 lbs

    OHEE stiff handle -
    2x22 #15 PR

    standing cable curl -
    3x12 #11

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  9. #8064
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    -873731

    Quote Originally Posted by Seanp156 View Post
    Damn... I went to bed AT 4:30 AM when I go to the gym it's usually in the late afternoon, or at night, so there are plenty of people to ask for a spot... I don't think I could ever go early in the morning.
    Oh yeah

  10. #8065
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    Quote Originally Posted by Seanp156 View Post
    Damn... I went to bed AT 4:30 AM when I go to the gym it's usually in the late afternoon, or at night, so there are plenty of people to ask for a spot... I don't think I could ever go early in the morning.
    Up

  11. #8066
    fiendish thingy
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    89412485


    Today -

    warm up

    deadlift - (beltless, MG, chalk)
    5x3 w/ 435 lbs (solid sets, except set 4 where I lost my upper back positioning and let the bar get a bit too ahead of me, although it wasn't anything major. Really not motivated today. Tired, unfocused, every set was tough, although the first three were pretty snappy once I got them off the floor. Overall I think I performed better today doing 435 lbs 5x3 beltless than I did a couple months ago doing the same thing but with a belt, so that's nice. yesterday I was digging a hole for like 5 hours, and that really fatigued me for today I think. So overall I'm pleased with today's performance.)

    back squat - (belt on, 4th notch)
    3x8 w/ 250 lbs (felt easier than last week, belt makes a difference. continuing to focus on not going too deep, bracing hard in hole, and getting my knee forward to put pressure on quads. I felt more in the groove today than last week.)

    RDL -
    2x8 w/ 315 lbs (tough, but doable, more in tank)

    Good stuff. Today was tough and not that enjoyable. Glad to have it behind me. I'm fucking tired.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  12. #8067
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    Quote Originally Posted by fufu View Post
    Today -

    warm up

    deadlift - (beltless, MG, chalk)
    5x3 w/ 435 lbs (solid sets, except set 4 where I lost my upper back positioning and let the bar get a bit too ahead of me, although it wasn't anything major. Really not motivated today. Tired, unfocused, every set was tough, although the first three were pretty snappy once I got them off the floor. Overall I think I performed better today doing 435 lbs 5x3 beltless than I did a couple months ago doing the same thing but with a belt, so that's nice. yesterday I was digging a hole for like 5 hours, and that really fatigued me for today I think. So overall I'm pleased with today's performance.)

    back squat - (belt on, 4th notch)
    3x8 w/ 250 lbs (felt easier than last week, belt makes a difference. continuing to focus on not going too deep, bracing hard in hole, and getting my knee forward to put pressure on quads. I felt more in the groove today than last week.)

    RDL -
    2x8 w/ 315 lbs (tough, but doable, more in tank)

    Good stuff. Today was tough and not that enjoyable. Glad to have it behind me. I'm fucking tired.
    Great stuff!

  13. #8068
    fiendish thingy
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    Yesterday -

    warm up

    bench press -
    4x2 w/ 270 lbs PR (it felt like my ass popped up every so slightly on some of the reps, which is never usually a problem for me, not sure why that was happening. First rep was also good speed, 2nd were sometimes grinders, but no major grinders. Only one rep I lowered the bar too low on the chest which caused it to come towards my face a bit to rebalance, throwing me out of the groove somewhat, but I corrected well. A bit more in the tank, might bump up by 5 lbs next week.)

    flat DB bench press -
    1x13 w/ x2 95 lbs (ugh, wanted 14 for the PR, but missed. Was a bit out of groove on these, not sure why.)

    unilateral DB row -
    4x8 each side w/ 140 lbs (jumped 10 lbs from last week bc they didn't have 135 pounders, felt solid today, more in tank)

    high cable facepull -
    3x10 #13 w/ 1 second pause at full retraction.

    plank -
    3x35 seconds

    preacher curl -
    2x10 w/ 70 lbs

    EZ bar OHEE -
    1x15 w/ 95 lbs
    1x14 w/ 95 lbs (ugh! falling out of groove, weird)

    hip mobility
    t-spine mobility
    shoulder mobility

    Weight is lower by a few pounds, physical labor earlier in the day, haven't been eating as much, may have contributed to today's slightly lesser than expected performance. Still hit a PR, happy about that, although the ass coming up a tiny bit off the bench is annoying. Want to concentrate on eating more. Overall great session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  14. #8069
    fiendish thingy
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    89412485


    Yesterday -

    warm up

    back squat -
    5x3 w/ 325 lbs (knee sleeves and belt on. accidentally jumped 20 lbs from last week. I used a squat bar, which I noticed was thicker and longer, but I didn't see a weight noted on it, so I assumed it was 45 lbs, but turns out it was 55 lbs. I was happy to hear this. Reps 1 and 2 were always solid, and rep 3 tended to be a moderate grinder, although I felt very comfortable in the groove, and I felt comfortable and confident grinding the weight. I will start doing sets of 2 in the coming weeks.)

    belt squat -
    3x12 w/ 160 lbs (including base weight. solid, more in the tank)

    RDL -
    3x5 w/ 335 lbs (solid, first 2 sets had really snappy lock outs).

    roll outs from knees -
    3x9 BW

    Awesome session. Squatting felt great today.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  15. #8070
    fiendish thingy
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    Today -

    warm up

    bench press -
    5x5 w/ 235 lbs (these were tougher than expected. Last week, 225 5x5 flew up, this week, I was grinding out really slowly the last reps of sets 3-5, especially set 5. Haven't been eating as much, weight is down about 5 lbs 202 lbs instead of 207. Hopefully today was a one-off. We shall see. But, today was the most volume I've done with 235, so that was nice. Ass wasn't coming up from the bench, but felt slightly out of groove today.)

    OHP -
    3x5 w/ 140 lbs (sets got easier as they progress, a good amount left in the tank)

    weighted chin up -
    3x5 +45 lbs (solid, more in the tank)

    t-bar row -
    5x10 w/ 165 lbs

    OHEE EZ bar -
    2x20 w/ 75 lbs

    cable curl -
    2x12 #12

    t-spine mobility
    shoulder mobility
    hip mobility

    Good stuff. Will be attempting PRs in the coming couple weeks in many lifts. Despite heavy benching nearing failure, left shoulder issue didn't bother me at all.

    Still not sure why benching felt harder than expected today. I think it might be more than just lack of usual cals. Yesterday I fatigued my shoulders a fair amount doing some work, perhaps that was it. Maybe I should throw in some more recovery days? not sure! But last week at 225 the weight was really flying.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

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