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Fu Fu's l337 journal

IML Gear Cream!
Today -

warm up

bench press -
5x3 w/ 215 lbs (felt very in the groove today. smooth strong reps. more in the tank. had my feet out a little wider, seemed to help with prevent bar from shifting left or right)

DB bench press -
2x10 w/ x2 90 lbs (solid, more in the tank)

weighted chin up -
3x5 +35 lbs (supinated)

unilateral DB row -
2x12 each side w/ 110 lbs

rear delt facepull -
2x12 #110 (1 sec pause at full retraction)

plank -
3x30 seconds

OHEE -
2x10 w/ 90 lbs

DB curl -
2x12 w/ x2 35 lbs

Awesome session. Felt great today.
 
Today -

warm up

back squat -
5x5 w/ 215 lbs (easiest feeling so far. really getting a good sense of the groove. A couple reps felt perfect. I continue to use chucks, feels way better than squat shoes. I want to bump up the intensity, but I think being patient will benefit me in the long run.)

unilateral DB RDL -
3x3 w/ x2 95 lbs

belt squat -
3x10 w/ 95 lbs

roll out fro knees -
3x7

calf raise -
3x15 #165

Awesome session.
 
Today -

warm up

bench press -
5x7 w/ 195 lbs (felt a bit off 1st set, but not bad. groove got better as sets progressed. smooth reps today, no grinders.)

OHP -
2x10 w/ 120 lbs

weighted chin up -
2x8 +20 lbs (supinated)

low cable neutral grip row -
5x10 #160

OHEE cable -
2x15 #130

cable curl -
2x15 #90

Awesome session. Didn't feel mentally there to start, but felt better as things progressed.
 
Today -

warm up

deadlift - (belt, MG, chalk, all sets)
1x4 425 lbs
1x4 435 lbs
1x6 440 lbs PR (felt really solid. surprisingly, I had more in the tank, but I quit while I was ahead. I definitely turned on the quiet rage for this one.)

RDL -
3x10 265 lbs (DOH 1st rep, straps last two. these were brutal after that PR set of deadlifts)

belt squat -
2x12 w/ 100 lbs

calf raise -
3x10 w/ 225 lbs

skipped side planks

Awesome, awesome session. It took me those 2 previous sets of deadlifts to get in the mental state to pull that last set.

https://www.youtube.com/watch?v=a2O4tPJAlg4
 
Today -

warm up

bench press -
5x3 w/ 220 lbs (solid, in the groove, smooth, no grinders, not much psyching, more in the tank)

DB bench press -
2x10 w/ x2 95 lbs (tough sets, but made them, next week, cut reps down)

weighted chin up -
2x5 +40 lbs (supinated. I cut a set off this.)

unilateral DB row -
2x12 each side w/ 120 lbs (I jumped from 110 to 120 bc that is how my gym carries the dumb bells, tough jump)

rear delt facepull -
2x12 #120 (1 sec pause at full retraction on most reps)

plank -
3x35 seconds

OHEE EZ bar -
2x10 w/ 95 lbs

DB curl -
1x12 w/ x2 40 lbs
1x9 w/ x2 40 lbs

Awesome session. Did not sleep well last night, but today was good anyway. Really exhausting, I feel absolutely roasted today. I need to cut down volume in the following weeks.
 
Today -

warm up

back squat -
5x5 w/ 225 lbs

unilateral DB RDL -
3x3 each side w/ x2 100 lbs

belt squat -
2x10 w/ 105 lbs

roll outs from knees -
3x8

calf raise -
3x10 w/ 175 lbs

shoulder mobility

Good stuff. Didn't quite feel in it today. Back squats are making progress, but they are still embarrassingly light. That's what I get when don't do them for 3.5+ years straight.
 
Today -

warm up

bench press -
5x7 w/ 200 lbs (used a different bar and ended up gripping wider than what I usually do (which is middle finger on ring with usual bar, but middle finger on rings with new bar), felt really good actually, might stick with that. These felt very solid today, more in the tank. Can continue with 5x7. Also, the bar I used today WASN'T bent, like the ones at my usual gym...wow what a difference.)

OHP -
2x10 w/ 125 lbs (tough, go to 8 reps next week)

weighted chin up -
2x8 +25 lbs (tough, switch to 7 reps next week)

low cable row -
5x10 #200

OHEE -
2x15 #150

cable curl -
2x15 #110

hip mobility
t-spine mobility

Awesome session.
 
Today -

warm up

deadlift - (belt 5th notch for all sets, chalk, MG)
1x2 405, 425, 445 lbs (no psyching up on these, saving that for the PR attempt)
1x7 455 lbs PR (this set felt fucking amazing. 455 was my 3RM a couple months ago, and now it's my 7RM. I've been learning to be more patient in my set up, getting my knees out and lats tight. This has definitely helped. I've also been learning to gauge my limit and fatigue when using heavy weight. Weight is 200 lbs. I've been training really hard, eating a lot, and sleeping well. My strength is peaking for this phase. The stage was set for strong deadlifting today. Feeling very grateful that I can pull this heavy with no pain or discomfort.)

RDL -
3x6 w/ 275 lbs (straps all sets, cut back reps significantly on these)

belt squat -
2x12 w/ 105 lbs

calf raise -
3x10 w/ 235 lbs

Awesome session.

https://www.youtube.com/watch?v=15obOBaBrWY
 
Today -

warm up

bench press -
5x3 w/ 225 lbs (I felt really in the groove today. Strong, smooth reps, no grinding. More in the tank every set. Didn't psyche up for any of these sets.)

DB bench press -
2x6 w/ x2 100 lbs

weighted chin up -
2x5 +45 lbs (supinated)

unilateral DB row -
2x10 each side w/ 125 lbs

rear delt facepull -
2x12 #130 (1 sec pause at full retraction)

plank -
3x40 seconds

DB curl -
2x8 w/ x2 45 lbs

OHEE with EZ bar -
2x10 w/ 100 lbs

Awesome session.
 
Today -

warm up

back squat -
5x5 w/ 235 lbs (getting a good sense of the groove. felt solid today, more in the tank every set. no psyching...not even close.)

unilateral DB RDL -
2x3 w/ x2 110 lbs (felt solid! found the groove today, which can be difficult. Absolutely destroys the posterior chain)

belt squat -
2x10 w/ 110 lbs (killed quads, but felt good)

roll outs from knees -
2x9

calf raise -
2x15 w/ 185 lbs

I rarely train 2 days in a row, especially in the latter stages of a training block (which I am in). Regardless, I felt really solid today.
 
IML Gear Cream!
Today -

warm up

bench press -
5x7 w/ 205 lbs (felt solid in the groove. last couple sets were tough, but I felt very confident in them, and I had at least one more in the tank)

OHP -
2x15 w/ 95 lbs

weighted chin up -
2x7 +30 lbs (supinated)

low cable row -
5x10 #210

OH elbow extension stiff handle -
2x15 #160

cable curl -
2x15 #120

Awesome session. Benching feels as strong as it's ever been.
 
Today -

warm up

deadlift - (belt 5th notch, chalk, MG, on all sets)
1x2 405, 425 lbs
1x1 445, 465 lbs
1x4 475 lbs PR (felt fucking fantastic. I'm getting more comfortable grinding through the bottom portion of the lift. just have to be patient and maintain my position. I've never pulled anything past 460 for more than 1 rep, so today was an enormous success. I've been tweaking my form: feet a bit further apart, toes pointed a bit further out. my new cues are: knees outs, hips forward, and head/upper back back while looking forward.)

https://www.youtube.com/watch?v=gMdQq8QSgDs

RDL -
3x6 w/ 285 lbs (straps all sets)

belt squat -
2x12 w/ 110 lbs

calf raise -
3x10 w/ 245 lbs

t-spine mobility
shoulder mobility

Awesome session. I left feeling pretty fresh, actually. I've been reducing my volume overall. A lower volume with a hyper-caloric diet has been allowing me to extend this train phase further rand set multiple PRs. Feeling grateful for how good my body has been feeling.
 
Today -

warm up

bench press -
5x3 w/ 230 lbs (in the groove, solid, some of the 3rd reps on the latter sets were border line grinders. still more in the tank with 5x3)

DB bench press -
2x12 w/ x2 85 lbs

weighted chin up -
2x5 +50 lbs (hit my threshold of sets of 5. Do 2x3 next week).

unilateral DB row -
2x12 each side w/ 125 lbs (2x10 w/ 130 next week)

rear delt facepull -
2x12 #140

plank -
2x45 seconds

DB curl -
1x7,5 w/ x2 50 lbs

OHEE EZ bar -
2x8 w/ 105 lbs (lower weight to what I started with this phase, do sets of 12)

push down -
1x20 #100

cable curl -
1x20 #70

hip mobility
shoulder mobility
t-spine mobility

Awesome session.
 
Today -

warm up

back squat -
5x5 w/ 245 lbs (more in the tank, no psyching, it's coming along...slowly but surely)

RDL -
3x5 w/ 315 lbs (straps)

leg press -
1x10 x2 90 lbs
2x10 x2 115 lbs

roll outs from knees -
2x10

smith machine calf raise -
3x10 w/ 265 lbs

good stuff.
 
Today -

warm up

bench press -
4x7 w/ 210 lbs (ok, sets of 7 are getting tough. no major grinders, but I believe I had no more than 1 extra rep in the tank per set. I cut a set off of these.)

OHP -
2x15 w/ 100 lbs

cut out weighted chins

low cable row -
6x10 #220

OHEE cable -
2x15 #170

cable curl -
2x15 #130

Awesome session. Tough one for sure. Felt a little out of it today physically and mentally, but the numbers were there and I felt strong. Intensity continues to increase, and volume has been decreasing, especially in the past couple weeks. I think I'll take a break pretty soon. I'll do at least 3 more workouts before that.
 
Today -

warm up

deadlift - (chalk, MG, belt 5th notch all sets)
1x1 405, 425, 445, 465, 480
1x1 495, 500 lbs PR (felt really comfortable and smooth. I had a hard time getting psyched up today because it's been a long and tough training phase, but I am very happy with this PR! 500 has been a long time goal of mine. I know I could have done more too, especially if I could psyche up more, and manage my training phase to be good at 1 reps).

https://www.youtube.com/watch?v=xKxj8YLEay0

RDL -
2x8 w/ 295 lbs (straps)

belt squat -
3x12 w/ 115 lbs PR

calf raise -
3x10 w/ 255 lbs

Awesome session. I will take a break after 3 more training sessions. I am really feeling fatigued, mentally and physically.
 
Today -

warm up

bench press -
1x1 225, 235, 245, 255, 260 lbs
1x1 270 lbs PR (5 lb PR, wasn't planning on attempting one today! It felt really strong and in the groove. I think I had 275, and maybe 280. I've worked so hard on the bench, I'm happy to have set an absolute strength PR. When going for these lifts, I focused on grip and leg drive, really squeezing the bar as hard as I could, and trying to drive my feet into the ground. When I hit my last PR of 265, I weighed 210-215, and I'm hovering around 200 today.)

unilateral DB row -
2x14 each side with 120 lbs PR

gym closed 30 minutes earlier than I expected. I went home and used some weights I had to finish up.

DB bench press -
2x20 w/ x2 50 lbs

rear delt facepull with purple band -
4x10

bi's and tri's.

Awesome session.
 
Yesterday -

warm up

back squat -
1x1 255, 265, 275, 285, 295, 305, 315 (no belt, no knee sleeves, just testing out my strength. 315 was a bit of a grinder with pretty good form, but I think I had a bit more left in the tank. My back squat is still really weak, but I feel less bad about it. I think over the next couple training blocks it'll blow up. I'm getting a much better sense of the groove. Not back squatting for 3+ years had it consequences, but it's starting to come along now.)

RDL -
3x5 w/ 325 lbs (straps. these felt fucking awesome. kills my hammies, glutes, and upper back.)

belt squat -
3x10 w/ 125 lbs PR

roll outs from knees -
2x11

calf raise -
3x15 w/ 205 lbs

Awesome session.
 
First day back after a 5 day break. I feel well rested and fresh.

Today -

warm up

bench press -
5x8 w/ 165 lbs (in the groove, solid, really fast reps, a ton left in the tank, as it should be. I feel I've really been locking into my upper back tension, shoulder packing, and leg drive. My bench technique is really coming together).

OHP -
3x14 w/ 95 lbs

chin up -
2x8 BW (I'll add 1 rep per week)

neutral grip cable row -
5x12 #70 (at a different gym than I'm used to, #70 is like the equivalent of #140 in other gyms).

OHEE w/ stiff handle -
2x20 #55

cable curl -
2x15 #40

hip mobility
t-spine mobility
shoulder mobility

Awesome session. Everything felt great.
 
Today -

bench press -
5x2 w/ 215 lbs (felt really light, very fast reps, in the groove. a ton left in the tank.)

DB bench press -
2x12 w/ x2 80 lbs

weighted chin up -
3x3 +35 lbs

unilateral DB row -
3x10 each side w/ 100 lbs

rear delt facepull -
2x12 #100 (1 second pause at full retraction)

plank -
3x20 seconds

barbell curl -
2x15 w/ 60 lbs

barbell OHEE -
1x15 w/ 60 lbs
1x20 w/ 60 lbs

Awesome session. Everything felt light.
 
IML Gear Cream!
8/16/17

THIS SESSION WAS PERFORMED BEFORE THE ABOVE LOGGED SESSION


warm up

deadlift - (no belt, MG, chalk)
5x3 w/ 415 lbs (in the groove, easy, plenty left in the tank)

RDL -
3x8 w/ 275 lbs (straps, really snappy)

belt squat -
3x15 +75 lbs

leg press calf raise -
3x10 w/ x2 90 lbs
1x15 w/ x2 90 lbs

side plank with arm OH -
3x10 sec each side

Awesome session.
 
Today -

warm up

back squat - (no belt, low bar, moderately wide stance, toes pointed out, this is what I did last 2 phases)
5x5 w/ 225 lbs (felt fast, strong, and in the groove. a lot left in the tank. Back squat form feels the best it has since I started doing them again.)

unilateral DB RDL -
2x3 w/ x2 90 lbs

RDL -
2x15 w/ 225 lbs (straps 1st set, DOH 2nd set)

belt squat -
3x10 +100 lbs

roll outs from knees -
3x5

calf raise -
3x15 w/ 155 lbs

Awesome session. Everything felt great, especially the squats.
 
8/21/17 -

warm up

bench press -
5x8 w/ 175 lbs (fast, in the groove, tons left in the tank)

OHP -
2x14 w/ 105 lbs

chin up -
2x9 BW

neutral grip low cable row -
5x12 #150

cable OHEE -
2x15 #120

cable curl -
1x15 #80
1x20 #80

Awesome session.
 
Yesterday -

warm up

deadlift - (chalk, MG, no belt)
5x3 w/ 425 lbs (felt good, not much psyching up)

RDL -
3x8 w/ 285 lbs (straps)

belt squat -
3x15 w/ 85 lbs

calf raise -
3x10 w/ 215 lbs

side planks with arm OH -
3x15 seconds each side

Awesome session.
 
8/25/17

warm up

bench press -
5x2 w/ 225 lbs (fast, smooth, in the groove)

DB bench press -
2x12 w/ x2 85 lbs

unilateral DB row -
3x10 w/ 110 lbs

rear delt facepull -
2x12 #110

plank -
3x25 seconds

EZ bar curl -
2x15 w/ 65 lbs

EZ bar OHEE -
2x15 w/ 65 lbs

Good stuff.
 
Today -

warm up

back squat -
5x5 w/ 235 lbs (in the groove, a lot left in the tank)

unilateral DB RDL -
2x3 w/ x2 95 lbs

RDL -
2x15 w/ 235 lbs (DOH 1st set, straps 2nd)

belt squat -
3x10 w/ 110 lbs

roll outs from knees -
3x6

calf raise on leg press -
3x15 w/ x2 90 lbs

Good stuff. Squats felt on point.
 
Today -

warm up

bench press -
5x8 w/ 185 lbs (fast, in the groove (for the most part), more in the tank. I was falling out of the groove sometimes, but I think it was because I was at a new gym, and wasn't using chalk to keep my upper back from slipping flat. I accidentally did 9 reps on the 2nd or 3rd set because I was having a hard time focusing today.)

OHP -
2x14 w/ 115 lbs (progress by 5 lbs per week from this point on, drop reps to 12 per set)

chin ups -
1x10 BW

neutral grip low cable row -
5x12 #160

cable OHEE -
2x15 #130

cable curl -
2x15 #90

Good stuff. Despite getting good sleep and eating a lot, I felt out of it today. I had a hard time focusing. Strength was definitely there though, and the lifting went fine. It was more a mental thing.
 
Today -

warm up

deadlift -
4x3 w/ 435 lbs (no belt, chalk, mixed grip. felt good, not much psyching up. More in the tank.)

RDL -
3x8 w/ 285 lbs (straps)

belt squat -
3x15 w/ 95 lbs

calf raise -
4x10 w/ 225 lbs

side planks w/ arm OH -
a bunch of sets, ranging between 10-20 seconds

shoulder mobility

Solid session. Felt relatively fresh when leaving the gym. I'll do one more deadlift session with a belt, then I'll start using a belt after that.
 
Today -

warm up

bench press -
5x2 w/ 230 lbs (really solid, smooth reps. in the groove. more left in the tank, no grinders.)

DB bench press -
2x12 w/ x2 90 lbs (felt solid but those finals couple reps were tough. I'll switch to sets of 10 for next week.)

unilateral DB row -
3x10 w/ 115 lbs

rear delt facepull -
2x12 #120 (1 second pause at full retraction)

plank -
3x30 seconds

EZ bar curl -
2x15 w/ 70 lbs

OHEE ez bar -
2x15 w/ 70 lbs

Awesome session.
 
Today -

warm up

back squat -
5x5 w/ 245 lbs (felt alright today, more in the tank, no psyching up at all. beltless, sleeveless, as usual)

forgot to do unilateral RDLs

RDL -
2x15 w/ 245 lbs (DOH 1st set, straps 2nd set)

belt squat -
2x10 w/ 125 lbs

roll out from knees -
3x7 BW

calf raise smith machine -
3x15 w/ 175 lbs

Good stuff. I have to be very patient with my back squat. I know there is so much more strength there, but I have to progress it slowly. I am feeling the consequences of not training the back squat at all for ~3.5 years.
 
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