Fu Fu's l337 journal

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  1. #8086
    fiendish thingy
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    First day back after a full week break (7 days)

    warm up

    bench press -
    5x5 w/ 205 lbs (snappy reps, re-establishing the groove. a lot more in the tank. I need to focus on resetting arch and leg drive between reps.)

    OHP -
    3x5 w/ 135 lbs (really easy and really in groove without focusing that hard. a lot left in the tank)

    weighted chin up -
    3x5 +30 lbs (supinated)

    t-bar row -
    5x10 w/ 135 lbs

    OHEE cable stiff handle -
    2x20 #110

    cable curl -
    2x15 #80

    hip mobility
    t-spine mobility
    shoulder mobility

    Felt fresh. Weight felt light, good stuff. Gonna focus on trying to put on a few lbs this phase.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  2. #8087
    fiendish thingy
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    Today -

    warm up

    deadlift -
    5x3 w/ 415 lbs (beltless, technique felt solid. wasn't getting psyched at all. kept bar really close to me. Sets 4 and 5 were the best all around, speed, technique. More in the tank.)

    squat -
    3x8 w/ 225 lbs (last set was the best set)

    RDL -
    2x8 w/ 285 lbs (felt harder than expected)

    Good stuff. Super hot and humid gym, don't remember the last time I sweat so much, bars were all bent, bars had barely any knurling, none of the 45's matched, ground was uneven for squats, music was way too loud, not the right space/equipment to do my usual warm up. Only at the gym because I'm traveling. Happy to have gotten in some solid deadlifting considering the circumstances.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  3. #8088
    fiendish thingy
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    Today -

    warm up

    bench press -
    5x3 w/ 235 lbs (no pysching up. groove was way off today, but I don't think it was me. I've been training at this filthy gym with really shitty equipment. The bars are all warped, the plates don't match, and the ground isn't level. I don't know what combination of factors was affecting me, but the bar kept tilting significantly to the left. It felt way off. At first I thought it was me...but even with just the bar, things felt off. I'm traveling on, so I won't have to use this gym again. As a result of being out of the groove, reps were slower, I was fatiguing more per rep, and I reps were slowing down way more than I would have liked. I hope next week when I get back to the powerlifting gym things will feel better. Progress by 5 lbs)

    DB bench press -
    2x12 w/ x2 80 lbs (relatively easy, not much psyching up)

    unilateral DB row -
    4x8 each side w/ 120 lbs (no straps, easy fast reps)

    high cable facepull -
    3x10 #100 w/ 1 second pause at full retraction

    plank -
    3x15 seconds

    OHEE EZ bar -
    2x15 w/ 80 lbs (easy)

    standing barbell curl -
    2x12 w/ 65 lbs

    Tough session. I really don't like the gym I've trained at the past 3 sessions. Everything is in shambles.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  4. #8089
    fiendish thingy
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    5/7/18 -

    warm up

    back squat -
    5x2 w/ 285 lbs (belt 5th notch. felt surprising light. Groove was very good considering taking a week off, but still have some fine tuning to do. Speed was really good today.)

    belt squat -
    3x12 w/ 140 lbs (felt surprisingly light yet again, even after upping weight 20 lbs past what I originally planned to do)

    RDL -
    3x5 w/ 305 lbs (solid. focus on maintaining upper back tension as usual)

    roll outs from knees -
    3x5 BW

    t-spine mobility
    hip mobility

    Despite being sleep deprived, had such a great session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  5. #8090
    fiendish thingy
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    89412485


    Today -

    warm up

    bench press -
    5x5 w/ 215 lbs (technique was really good. off technique during last sessions was due to really shitty equipment and uneven floor. glad to know it wasn't me. solid, fast, more in the tank. progress by 5 lbs per week, focus on a slightly wider stance.)

    OHP -
    3x5 w/ 140 lbs (sets got easier as they went on, a lot more left in the tank)

    weighted chin up -
    3x5 +35 lbs (felt easy today, fast smooth reps)

    t-bar row -
    5x10 w/ 145 lbs (a lot more left in the tank)

    OHEE cable -
    2x20 #12

    cable curl -
    2x15 #9

    t-spine mobility
    shoulder mobility
    hip mobility

    Awesome session. Everything felt in the groove and strong today.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  6. #8091
    fiendish thingy
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    89412485


    Today -

    warm up

    deadlift -
    5x3 w/ 425 lbs (beltless, MG, chalk. felt in the groove overall. More in the tank. Solid stuff, didn't really psych up much at all today)

    back squat -
    3x8 w/ 235 lbs (beltless. as usual, first set was the hardest. last 2 I was well in the groove and had a lot left in the tank)

    RDL -
    2x8 w/ 295 lbs (really solid today, snappy reps, weight felt much lighter compared to last week. continue to focus on super tight upper back before descending, it really helps take the stress off my lower back.)

    Awesome session. Went in, was focused, didn't psych up much, got the sets done efficiently and with good form.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  7. #8092
    fiendish thingy
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    89412485


    Yesterday -

    warm up

    bench press -
    5x3 w/ 240 lbs (in the groove, sets 1-4 became increasingly easier, set 5 was on track to be the easiest, but I got a little out of the groove I think due to uneven leg drive. benching felt MUCH easier than last week due to good equipment. continue to progress by 5 lbs and focus on: wider foot wider, arch tightness, and leg drive.)

    flat DB bench press -
    2x12 w/ x2 85 lbs (solid, more left in thank)

    unilateral DB row -
    4x8 each side w/ 125 lbs (felt really light, no straps, working on grip)

    high cable facepull -
    3x10 #110 1 second pause at full retraction

    plank -
    3x20 seconds

    OHEE EZ bar -
    2x15 w/ 85 lbs (fast, easy)

    EZ bar curl narrow grip -
    2x12 w/ 70 lbs

    Awesome session. I felt really great today.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  8. #8093
    fiendish thingy
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    89412485


    Yesterday -

    back squat - (belt 4th notch)
    5x2 w/ 295 lbs (solid, smooth reps, not much psyching up, a lot left in the tank. been focusing on: forward lean to start, not too deep, brace hard in the hole)

    belt squat -
    3x12 w/ 150 lbs (including 50 lbs base weight, as always)

    RDL -
    3x5 w/ 315 lbs (really solid, in the groove, fast reps, snappy hip extension, a lot left in the tank)

    roll outs from knees -
    3x6 BW

    shoulder mobility
    t-spine mobility

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  9. #8094
    fiendish thingy
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    89412485


    Today -

    warm up

    bench press -
    5x5 w/ 220 lbs (fast, snappy, in the groove, a lot more left in the tank. not really psyching up. continue to focus on: arching, leg drive, and wider foot position, and progress by 5 lbs.)

    OHP -
    3x5 w/ 145 lbs (fast, in the groove, a lot left in the tank)

    weighted chin up -
    3x5 +40 lbs (fast, easy, a lot left in the tank)

    t-bar row -
    5x10 w/ 155 lbs (fast, easy, a lot left in the tank)

    OHEE cable -
    2x20 #13

    cable curl -
    2x15 #10

    Awesome session. Felt really strong and focused today, didn't need much psyching up at all, was very level headed whole workout. I've been eating more calories, and this may be helping.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  10. #8095
    fiendish thingy
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    Join Date
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    89412485


    Today -

    warm up

    deadlift - (beltless, chalk, MG)
    5x3 w/ 435 lbs (these were strong, fast, and in the groove. all sets. they felt notably easier and lighter compared to last week. super happy with today's deadlifts, definitely the lightest 435 has felt beltless ever. a lot left in the tank. I was moderately psyched up for these, but nothing crazy, and it felt like i didn't have to focus that hard to get psyched up, I just felt on today. I was having a lot of fun.)

    squat -
    3x8 w/ 245 lbs (beltless) (in the groove, fast reps, a lot left in the tank)

    RDL -
    3x8 w/ 305 lbs (beltless, as usual)(these felt fantastic. super fast, snappy reps, I felt like I had a ton more left in the tank. continue to focus on upper back tension before descending)

    t-spine mobility
    shoulder mobility

    What a great session. Everything felt on point with a lot left in the tank. Super happy with today.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  11. #8096
    fiendish thingy
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    89412485


    Today -

    warm up

    bench press -
    5x3 w/ 245 lbs (most reps were solid in the groove, with good bar speed. not much psyching up today, was feeling a bit out of it. more left in the tank. some reps I lowered the bar too far forward, and sometimes I'd let the bar drift back towards my face when touching the chest. continue to progress by 5 lbs

    flat DB bench press -
    2x12 w/ x2 90 lbs (first set solid, but a bit lackadaisical. 2nd set I really focused and it was easier than the 1st, more in the tank.)

    unilateral DB row -
    4x8 each side w/ 130 lbs (no straps, grip felt strong, a lot more in the tank)

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

    plank -
    3x25 seconds

    OHEE EZ bar -
    2x15 w/ 90 lbs

    EZ bar curl narrow grip -
    2x12 w/ 75 lbs

    Awesome session, especially considering I felt a bit out of it and I trained 2 days in a row, which I rarely do.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

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