Fu Fu's l337 journal

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  1. #8326
    fiendish thingy
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    91432575

    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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    91432575

    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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    91432575

    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 05:56 PM.

  4. #8329
    fiendish thingy
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    91432575

    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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    91432575

    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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    41 Posts
    Rep Points
    91432575

    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
    fiendish thingy
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    91432575

    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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    New to this forum. Respect!

  9. #8334
    fiendish thingy
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    91432575

    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.

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