Fu Fu's l337 journal

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  1. #8311
    fiendish thingy
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    Today -

    warm up

    deadlift - (chalk, MG, belt 5th notch, stiff & mild knurling bar)
    2x2 505 lbs
    1x4 505 lbs PR(felt fantastic, in the groove, more in the tank)

    back squat - (knee sleeves, belt 5th notch)
    3x7 335 lbs PR (in the groove, confident)

    t-spine mobility
    shoulder mobility

    Awesome session.

  2. #8312
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    Yesterday -

    warm up

    pause bench press - (1 second pause)
    5x2 w/ 270 lbs PR(most I've ever pause benched. solid, confident reps, in the groove. no major psyching up, pretty calm approach. I think I had a 3rd rep on a couple of these sets.)

    seated cable row -
    5x5 #225 PR

    OHEE stiff handle -
    1x10 #170
    1x10 #190

    single arm preacher curl -
    1x10 each side #75
    1x10 each side #80

    hip mobility
    t-spine mobility
    shoulder mobility

    Awesome session.

  3. #8313
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    Deadlifts from earlier this week:


  4. #8314
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    back squat - (L knee sleeves (what I've been wearing so far), belt 5th notch)
    1x2 355, 365, 375
    1x2 385 lbs PR (wow, went up fastest of probably all the doubles. First rep flew. Could have done more for a double)

    RDL -
    3x3 w/ 415 lbs PR (2nd set was spot on, snappy, low knee movement, deep hip movement)

    roll outs from knees -
    2x13 BW

    Awesome session.

  5. #8315
    fiendish thingy
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    Today -

    warm up

    bench press -
    1x2 280, 285 lbs
    1x2 290 lbs PR (felt super solid, first rep flew, controlled to chest, in the groove on the way up, table, more in tank for a double. 2nd rep went up very smoothly as well, super confident. did it on shitty YMCA bench with bent bar which feels great)

    unilateral DB row -
    3x6 each side 165 lbs PR (really strong and solid)

    facepull -
    1x10 #190
    1x5 #200 PR (had a lot more in the tank for sure, but keeping volume low, 9 days out to meet)

    cable pushdown -
    1x12 #190 PR (more in tank, but again, meet soon)

    plank -
    1x55 seconds

    hip mobility
    t-spine mobility
    shoulder mobility

    Awesome session! PR on almost everything. I am peaking. I had strep throat and a fever which kept me out of the gym 4 days in a row. Was concerned about that, but I am bouncing back well. Hitting all the numbers I wanted to for meet prep, and I am just 9 days away.

  6. #8316
    fiendish thingy
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    8/10/19 -

    warm up

    deadlift - (chalk + mixed grip, belt 5th notch)
    1x2 515 lbs
    1x3 515 lbs PR

    back squat -
    1x7 345 lbs PR

    Solid stuff. Very low volume because this day was 7 days from meet. 202 lbs

  7. #8317
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    First day back after an 8 day break. Focusing on hypertrophy for next 6 weeks. BW starting at 200. Hopefully get up between 205-210.

    warm up

    pause bench press -
    6x3 w/ 205 lbs (these flew, felt great, 2 second pause)

    hammer strength chest press - (2/3 width grip, seat at notch 5 (where top of metal hinge is))
    2x15 w/ x2 45 lbs

    pec deck - (3rd closest notch, seat level 3)
    2x12 #85 (haven't done these in like 10 years)

    unilateral DB row - (no straps)
    3x12 each side w/ 120 lbs

    plank -
    3x10 seconds

    cable push down -
    2x20 #100

    preacher curl machine - (seat notch 4)
    2x20 #47.5 (progress by 7.5 each week)

    Good stuff.

  8. #8318
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    ^add in reverse pec deck to above workout!!

  9. #8319
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    Today -

    warm up

    pause back squat - (beltless, no knee sleeves, 1 second pause (true 1 second))
    6x3 w/ 275 lbs PR (never done these before. wow, much harder than expected. originally planned to do 5x5. will continue to do 6x3 progressing to 295 WITHOUT belt or knee sleeves)

    leg press - (6 holes exposed above seat, narrow stance)
    3x20 #205

    RDL - (straps)
    2x15 w/ 265 lbs

    roll out from knees -
    3x5 BW

    Higher reps had me a bit nauseous! Will do hypertrophy for 6 weeks total before switching to pure strength. Curious to see how pause squats impact me.

  10. #8320
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    Today -

    warm up

    bench press -
    5x5 w/ 205 lbs

    incline DB press - (haven't done these in so many years)
    3x10 w/ x2 65 lbs

    seated cable row -
    5x12 #105

    high cable facepull -
    2x20 #100

    OHEE EZ bar -
    2x15 w/ 70 lbs (EZ bar weighs 30 lbs, add 5 lbs per week)

    single arm cable preacher curl -
    2x20 each side #40

    t-spine mobility
    shoulder mobility
    hip mobility

    Good stuff.

  11. #8321
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    Quite a few PR's recently. Nice work fufu.

  12. #8322
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    Quote Originally Posted by TripleOvertime View Post
    Quite a few PR's recently. Nice work fufu.
    thanks! had a nice strength peak at the end of my last training phase. Now I'm back with moderate weights, high reps, and feeling the burn.

  13. #8323
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    Today -

    warm up

    deadlift - (beltless, chalk, mixed grip)
    3x8 w/ 405 lbs (much tougher than expected. feeling deconditioned. was using back too much on first 2 sets, and grip felt weak (granted was using bar with mild knurling and bent/uneven bar) last set was the best set in terms of technique, grip strength, bar speed, and reduced fatigue after set. I was deliberate with resetting and being patient getting into a good starting position each rep, it really seemed to help.continue with this next workouts)

    wide stance snatch-grip deadlift - (outside of shin 1-2 inches inside of rings, index fingers just outside of rings. I'm incorporating these to help with strength and speed off floor on sumo deadlifts)
    3x5 w/ 315 lbs (straps, beltless)

    back squat - (belt 5th notch)
    3x12 w/ 225 lbs (ugh, a lot left in the tank, but still fucking hard. Not used to reps over 8)

    Felt wrecked after this workout. High reps are hard.

  14. #8324
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    ^ also forgot to note that I was dealing with residual muscle fatigue and soreness in my lower body going into this workout, especially in quads and adductors. I RARELY feel under-recovered between sessions. So I think this is important to note, and this likely made an impact on how tough today's sessions was.

    I think I was unrecovered/deconditioned because of the deload before the meet, resting a couple with no gym days pre-meet, then taking an 8 day break of no training post-meet.
    Last edited by fufu; 09-01-2019 at 11:34 AM.

  15. #8325
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    Today -

    warm up

    pause bench press - 2 second pause
    6x3 w/ 215 lbs (been touching a bit higher on the chest, stretching the pecs more at the bottom, keeping wrists less extended, and elbows more under the bar, feels more powerful overall)

    hammer strength chest press -
    3x15 w/ x2 55 lbs (did 3 sets instead of 2 last week)

    pec deck -
    2x12 #100

    unilateral DB row - (no straps 1st set, straps 2nd and 3rd set)
    3x12 each side w/ 125 lbs

    plank -
    3x15 seconds

    cable pushdown -
    2x20 #110

    preacher machine curl -
    2x20 #55 (progress by 7.5 lbs each week)

    Awesome session. Everything moved quickly. Felt pretty fresh leaving gym.

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