Fu Fu's l337 journal

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  1. #8326
    fiendish thingy
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    Today -

    warm up

    pause back squat - (1 second pause, no belt, no knee sleeves, continue without equipment for at least another week)
    6x3 w/ 285 lbs (felt notably stronger than last week, getting better at feeling out this variation. being intentional about dropping into the hole regularly and pausing fast, as opposed to a sort of tempo eccentric with a gradual slow down until I stop. glad these are feeling better, and it makes sense, last week was the first week EVER doing this squat variation)

    leg press -
    3x20 #220

    RDL -
    2x15 w/ 275 lbs

    roll outs from knees -
    3x6 BW
    super set w/
    seated leg curl -
    4x10 #115

    Awesome session. Felt good leaving gym, not wrecked like last time.

  2. #8327
    fiendish thingy
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    91442575

    Today -

    warm up

    bench press -
    5x5 215 lbs (smooth, in the groove, fast. been doing a more controlled descent, focusing on powerful concentric, using leg drive off the chest)

    incline DB bench press -
    3x10 w/ x2 70 lbs

    seated cable row -
    5x12 #120

    high cable facepull -
    2x20 #110

    OHEE EZ bar -
    2x15 w/ 75 lbs

    single arm preacher curl -
    2x20 each side w/ #45

    Awesome session.

  3. #8328
    fiendish thingy
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    91442575

    Today -

    warm up

    deadlift - (beltless, mixed grip, chalk)
    3x8 w/ 415 lbs (felt much snappier and stronger than last week, a lot left in the tank, recovered better between sets. focused on being patient between reps and getting in a really solid starting position. continue to do this.)

    wide-stance snatch-grip deadlift - (beltless, straps)
    3x5 w/ 325 lbs

    back squat - (belt 5th notch)
    3x12 w/ 235 lbs (felt better than last week, a lot left in the tank, recovered better between sets)

    Awesome session.
    Last edited by fufu; 09-09-2019 at 06:56 PM.

  4. #8329
    fiendish thingy
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    91442575

    Today -

    warm up

    pause bench press - (2 second pause)
    6x3 w/ 225 lbs (progress 10 lbs next week)

    hammer strength chest press -
    2x15 w/ x2 65 lbs

    pec deck -
    2x12 #115

    unilateral DB row - (straps)
    3x12 each side w/ 130 lbs

    plank -
    3x20 seconds

    cable pushdown -
    2x20 #120

    machine preacher curl -
    2x20 #62.5 (progress by #7.5)

  5. #8330
    fiendish thingy
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    91442575

    Today -

    warm up

    pause back squat - (beltless, knee sleeve-less)
    6x3 295 lbs PR (tend to get easier each set. man these are rough. really feeling this in my abs. progress 10 lbs next week, one more week without any added equipment. get a bit more forward torso angle, seems to help me stay in groove better and get more power out of the hole)

    leg press -
    3x20 #235

    RDL -
    2x15 w/ 285 lbs (matched current 15RM)

    roll out from knees -
    3x7 BW
    super set w/
    seated leg curl -
    4x10 #130

    No pysching up. Just focused, calm work

  6. #8331
    fiendish thingy
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    Rep Points
    91442575

    Today -

    warm up

    bench press -
    5x5 w/ 225 lbs (no psyching up at all) (progress by 10 lbs next week)

    incline DB bench press -
    3x10 w/ x2 75 lbs

    seated cable row -
    5x12 #135

    high cable facepull -
    2x20 #120

    OHEE EZ bar -
    2x15 w/ 80 lbs

    single arm preacher curl -
    2x20 each #50

    hip mobility
    shoulder mobility
    t-spine mobility

    Good stuff.

  7. #8332
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    91442575

    Today -

    warm up

    deadlift - (beltless)
    3x8 w/ 425 lbs (definitely a volume PR with 425, both beltless or with belt. I was not mentally into deadlifts today, which made these tough, but technique was good, especially on last set. more in the tank for sure. With the higher rep sets, there is always a surprising amount of reps left in the tank. the discomfort of high reps can make it seem like you're near you're limit. i's less apparent when you hit your limit, as opposed to lifting in the 3 or less rep range)

    wide stance snatch grip deadlift - (beltless, straps)
    3x5 w/ 335 lbs PR

    back squat - (belt, no knee sleeves. moved the bar lower to more of a mid-position, and it's been feeling notably better)
    3x12 w/ 245 lbs (12 reps of any lower body movement sucks. 3rd set was absolutely the best one, reps all felt great, and last one flew. but i felt intense fatigue afterwards, took me a while to recover. nausea, headache.)

    Great session, but felt wrecked when leaving. Approached all sets pretty calm and without feeling mentally and physically aroused. I do have another week left in me of beltless 8 rep deadlifts and 3x12 on the squats. It'll be hard. I think I'll just do one more week before changing things up.

  8. #8333
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    Rep Points
    10100

    New to this forum. Respect!

  9. #8334
    fiendish thingy
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    91442575

    Yesterday -

    warm up

    pause bench press - (2 second pause)
    6x3 w/ 235 (last set was the best set, really fast, good positioning. one error I noticed making was not pressing enough towards my head on the third rep. I'd press straight up, readjust closer to my head, then finish the rep with more speed. a bit dis-jointed. something about being hard maintaining tightness when pressing off chest on last rep maybe)

    hammer strength bench press -
    2x15 w/ x2 75 lbs

    pec deck -
    2x12 #130

    unilateral DB row - (straps)
    3x12 each side w/ 135 lbs

    plank -
    3x25 seconds

    cable push down -
    2x20 #130

    machine preacher curl -
    2x20 #70

    hip mobility
    shoulder mobility
    t-spine mobility

    Good stuff. All sets felt solid.

  10. #8335
    fiendish thingy
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    Rep Points
    91442575

    Today -

    warm up

    pause back squat - (1 second pause. no belt, no knee sleeves, mid bar is feeling good.)
    6x3 w/ 305 lbs PR(last 2 sets best sets. needed to slow eccentric with this weight, as dropping too fast with a pause made it hard to decellerate (making me sink deeper into the squat pause than makes sense for competition)

    leg press -
    3x20 #250 PR

    RDL - (straps, no belt as always)
    2x15 w/ 295 lbs PR

    roll out from knees -
    3x8 BW
    super set w/
    seated leg curl -
    3x10 #145 PR (technically a PR, but a small hypertrophy assistance move. noting the PR for future reference if I use them again)

    Awesome session. No psyching up, but focused. A lot of PRs, but all assistance moves and/or higher rep hypertrophy stuff.
    Last edited by fufu; 09-22-2019 at 02:47 PM.

  11. #8336
    fiendish thingy
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    91442575

    Today -

    warm up

    bench press -
    5x5 w/ 235 lbs (solid, no psyching up, last set was the best. was really getting the hang of timing my leg drive off the chest, had a few reps where I touched too high on the chest. usually I touch too low if I fall out of groove.)

    incline DB bench press -
    3x10 w/ x2 85 lbs PR (a PR, but not a true maximal effort because I haven't touched the incline DB press in several years)

    seated cable row -
    4x12 #150 PR

    high cable facepull -
    2x20 #130

    OHEE EZ bar -
    2x15 w/ 85 lbs

    single arm preacher curl -
    1x20 each side #55 PR

    Awesome session.

  12. #8337
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    91442575

    Today -

    warm up

    deadlift - (belt 5th notch, MG)
    2x10 w/ 435 lbs PR (first week having belt on in several weeks. didn't get psyched up for these. was pretty relaxed. in the middle of the 2nd set I was like "How do I feel so relaxed right now and am I to lift these reps so well?" several reps left in the tank)

    wide grip snatch grip deadlift - (straps, no belt)
    3x5 w/ 345 lbs PR (only 4th time doing these, so that's why the PR happened. mid-bar is feeling much more comfortable and strong. I think this is the new bar position to feel my strongest. I need to start with torso slightly more horizontal to keep a consistent torso angle from top to bottom)

    back squat - (belt 5th notch, knee sleeves)
    2x12 w/ 275 lbs PR(tough because high rep, but several reps left in the tank)

    t-spine mobility
    shoulder mobility

    Awesome session. Calm, focused work.

  13. #8338
    fiendish thingy
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    42 Posts
    Rep Points
    91442575

    Today -

    warm up

    pause bench press - (1 second pause)
    6x3 w/ 235 lbs (solid, in the groove, good speed. progress by 10 lbs next session)

    bench press -
    3x8 w/ 205 lbs (1st set slower than expected, but last 2 sets were super snappy, and tons left in the tank)

    unilateral DB row - (straps)
    4x6 each side w/ 135 lbs

    OHEE stiff handle -
    2x15 #150

    cable curl -
    2x15 #100

    plank -
    3x10 seconds

    Awesome session. Focused. No psyching up.

  14. #8339
    fiendish thingy
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    Rep Points
    91442575

    Today -

    warm up

    back squat - (mid bar, belt 5th notch, M knee sleeves)
    6x3 w/ 325 lbs (in the groove, but getting the feel of heavy weight again after pause squats, great depth)

    leg press -
    3x10 #235

    RDL - (straps)
    3x6 325 lbs (solid)

    roll outs from knees -
    3x5 BW

    shoulder mobility
    t-spine mobility

    Good stuff. Felt pretty damn fresh leaving. No psyching up.

  15. #8340
    fiendish thingy
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    42 Posts
    Rep Points
    91442575

    Today -

    warm up

    bench press -
    6x3 w/ 245 lbs (fast, smooth, got generally faster each set)

    incline DB bench press -
    3x8 w/ x2 70 lbs

    seated cable row -
    5x6 w/ #150

    facepull -
    2x10 #130

    cable pushdown -
    2x15 #120

    single arm preacher cable curl -
    2x12 each side #50

    Great session. No psyching up.

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