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Fu Fu's l337 journal

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  1. #7951
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    Today -

    warm up

    bench press -
    5x8 w/ 195 lbs (more left in the tank, progress to 205 next week. I was at a new gym, the bench was soft and slick, was losing balance a bit, threw me out of the groove on a couple sets. overall, benching was pretty good)

    OHP -
    2x12 w/ 125 lbs (gym didn't have 2.5 lb plates, so I progressed to 125 instead of 120. The last rep of the 2nd set was a grinnddderrr.)

    chin up -
    1x11 BW

    neutral grip low cable row -
    4x12 #170

    cable OHEE -
    2x15 #140

    cable curl -
    2x15 #100

    hip mobility
    t-spine mobility

    Good stuff.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  2. #7952
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    Today -

    warm up

    deadlift -
    4x3 w/ 445 lbs (mixed grip, chalk, no belt. Challenging, but solid reps, in the groove, more in the tank. Today's sets were actually a beltless PR, and my back positioning felt really solid without the belt. Barely any psyching up today. I will start wearing a belt next deadlift session)

    RDL -
    3x8 w/ 295 lbs (straps, these were tough, but felt really solid. more left in the tank. I want to progress to 315 while doing sets of 8)

    belt squat -
    3x15 w/ 100 lbs

    calf raise machine -
    4x10 w/ #15

    bunch of 10-20 second sets of side planks

    Awesome session. Wasn't feeling mentally there today, but I just powered through.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  3. #7953
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    Today -

    warm up

    bench press -
    5x2 w/ 235 lbs (strong, smooth, in the groove, not too much psyching. more left in the tank)

    DB bench press -
    2x10 w/ x2 95 lbs (solid, a bit more left in the tank)

    unilateral DB row -
    3x10 each side w/ 120 lbs (grip was actually starting to give out. I'm at a different gym with wider DB handles. I can't remember the last time grip was an issue with rows.)

    rear delt facepull -
    2x12 #130 (stopped pausing at full retraction)

    plank -
    3x35 seconds

    curl -
    2x15 w/ 75 lbs

    OHEE -
    2x15 w/ 75 lbs

    Awesome session. Everything felt strong.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  4. #7954
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    9/13/17

    warm up

    back squat -
    5x5 w/ 258 lbs (used kilo plates) (learned to brace better before starting reps. focusing on getting a good breath, pulling head back while tucking chin, squeezing glutes and pulling ribs down into pelvis before starting reps, and maintaining tension in the core through the lift. didn't really psych up at all for these sets, more left in the tank)

    RDL -
    2x15 w/ 255 lbs (DOH first set grip nearly failed on last rep, straps 2nd)

    belt squat -
    3x10 w/ 130 lbs PR

    roll outs from knees -
    3x8 BW

    calf raise -
    3x15 #12

    Solid session. Felt very fresh today, despite heavy upper training yesterday.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  5. #7955
    fiendish thingy
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    Today -

    warm up

    bench press -
    5x8 w/ 205 lbs (pointer fingers on inner rings with bar w/ 2 sets of rings, that's the grip I want to stick with. benching was strong and in the groove, except for 1 set, where I was having trouble keeping the bar balanced (kept tilting and swaying right and left. On a couple reps in particular, I found myself using my lats to lower the bar really well, it was a new sensation. more in the tank. progress by 5 lbs per week here on out

    OHP -
    1x10 w/ 130 lbs
    1x18 w/ 95 lbs PR

    weighted chin up -
    3x3 +45 (supinated grip)

    low cable neutral grip row -
    1x10 #200,210,220,230,240,250,260 (max)

    OHEE -
    2x15 #170

    cable curl 0
    2x15 #120

    Awesome session. Everything felt strong. Benching has been feeling really good.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  6. #7956
    fiendish thingy
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    Today -

    warm up

    deadlift -
    4x3 w/ 455 lbs (belt 5th notch, chalk, mixed grip) (good lifts, 1st set was definitely the hardest, 2nd was the best, then 4th, then 3rd. I realized that I gotta start psyching up now that the weight is getting heavy. Moderate psyching today on a couple sets (2nd and 4th). More left in tank. Looking forward and getting my head back has proven to be a useful cue)

    RDL -
    3x8 w/ 305 lbs (straps, good stuff. tough, but definitely more in the tank.)

    belt squat -
    3x15 w/ 105 lbs

    calf raise -
    3x10 w/ 245 lbs

    side planks with arm overhead -
    bunch of short sets each side

    Good stuff today. I did suffer an injury though, the first one in a long time. I sprained my right thumb...taking my belt off. My bodyweight is now 205+, and the 5th notch on my belt (which I like to use) is getting fucking tight. Therefore, it was a bitch getting the belt off. After many failed attempts, I pulled the end of the belt back to get the latch out really powerfully...and I somehow hyperextended/twisted my right thumb. I immediately knew I did something to it. It's pretty stiff and painful right now, but I imagine it'll recover pretty quickly, and it shouldn't interfere too much with training. Extending my thumb seems to cause the most pain, not as much gripping, although it does cause some pain. Injuries so often occur due to stupid shit...not lifting. On a more positive note, when warming up for my deadlifts, and I easily gripped 405 lbs double overhand and without chalk. It was just a rep, but the strongest my grip has felt DOH at 405 lbs.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  7. #7957
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    89412485


    Today -

    warm up

    bench press -
    4x2 w/ 240 lbs
    1x3 w/ 240 lbs PR (everything felt strong and in the groove today, but I couldn't have been tighter in the very bottom position of the movement by arching more and bending the bar/gripping hard. More in the tank on all sets.)

    flat DB bench press -
    2x9 w/ x2 100 lbs PR

    unilateral DB row -
    3x10 each side w/ 125 lbs (grip is becoming an issue, might switch to straps next session)

    rear delt facepull -
    3x12 #140

    plank -
    3x40 seconds

    curl -
    2x15 w/ 80 lbs

    OHEE -
    2x15 w/ 80 lbs

    Awesome session. Everything felt strong. I feel good about today, bench PRs don't come easily for me.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  8. #7958
    fiendish thingy
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    89412485


    Today -

    warm up

    back squat -
    5x5 w/ 265 lbs (felt well in the groove today. Instead of doing a general lower body warm up, I just did glute bridges and a bunch more squat warm up sets. I felt good doing that, I might stick with it. Saves time. My new cues to focus on are: coil body under the bar before each rep (going from a loose anterior tilt position to a neutral position while pulling shoulder blades back and down and looking straight ahead), and clawing toes into the floor.)

    belt squat -
    3x10 w/ 140 lbs PR (kills the quads)

    RDL -
    2x15 w/ 265 lbs (DOH first set, straps 2nd, tough but easier than last week)

    roll out from knees -
    3x9 BW

    calf raise -
    3x15 #13

    Good stuff.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  9. #7959
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    Today -

    warm up

    bench press -
    4x7 w/ 215 lbs (felt awesome today, really in the groove. i was focusing on maintaining a tight arch and tight upper back in the bottom position, and it definitely helped. i'll progress to sets of 6 next week. I had a bit more in the tank after all sets. i moved my grip in from index fingers on rings just a bit, not a full finger's width though.)

    OHP -
    1x10 w/ 135 lbs
    1x20 w/ 85 lbs

    weighted chin up -
    3x3 +50 lbs (supinated)

    low cable neutral grip row -
    5x10 #250 (stack max)

    OHEE w/ stiff handle -
    1x10 #180 (accidently used rope handle, which is harder)
    1x15 #180 (stiff handle)

    cable push down -
    1x10 #130

    cable curl -
    2x15 #130

    hip mobility
    t-spine mobility

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  10. #7960
    fiendish thingy
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    89412485


    Today -

    warm up

    deadlift -
    1x1 405, 425, 445, 455, 475, 495, 505, 515 lbs PR (everything felt absolutely on point today. mindset, technique, strength. belt was 4th notch, which actually feels better compared to the super tight 5th notch. I had more in the tank. foot position is ~mid-foot over a line in the deadlift platform, and I pointed my toes more forward than what I have been experimenting in recent weeks (a more toes out position). toes less out feels better, as seen in the video, feels better I'm getting more comfortable maintaining good positioning and being patient while I grind through getting the weight off the floor)
    1x5 w/ 465 lbs PR (more in the tank) (new deadlift prep move that helps my technique, when I get into position BEFORE and DURING when I put tension on the bar, I push my knees out and spread my groin, and hold that position as I initiate the pull. this helps get my hips and knees into a more advantageous position

    RDL -
    3x8 w/ 315 lbs PR (solid, can progress by 10 lbs next week, keep reps at 8)

    belt squat -
    3x15 w/ 110 lbs PR

    calf raise -
    4x10 #17

    side planks -
    several sets of 10-20 seconds

    Awesome session. I wasn't planning on going for a 1RM PR in the deadlift, but I was just feeling it today, so I decided to go for it. I had more left in the tank. What a great session. Been eating a lot, training hard, programming is on point, sleeping well, everything was present to allow me to have a great session today, if I decided to show up mentally, which I did, thankfully.
    Last edited by fufu; 09-26-2017 at 01:03 PM.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  11. #7961
    fiendish thingy
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    Deadlift sets from today:



    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  12. #7962
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    89412485


    Today -

    warm up

    bench press -
    4x2 w/ 245 lbs
    1x4 w/ 245 lbs PR (felt great, more in the tank. overall benching today was in the groove and strong)

    flat DB bench press -
    2x5 w/ x2 105 lbs

    unilateral DB row -
    3x10 each side w/ 130 lbs (chalk first set, straps last 2 sets. first time ever I've used straps on rows. I can handle 130, but not for multiple high rep set.)

    rear delt facepull -
    2x12 #150
    1x5 w/ 5 second hold at full retraction #100

    plank -
    2x30 seconds
    1x45 seconds

    curl -
    1x15,12 w/ 85 lbs

    OHEE -
    2x15 w/ 85 lbs

    Awesome session. I'm feeling really strong. I am loving the PRs recently. Body feels great.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  13. #7963
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    89412485


    Today -

    warm up (been doing shorter lower warm ups, I like it)

    back squat -
    3x5 w/ 275 lbs (tough, but good technique. still not using belt or knee sleeves, but I will next week when I test my 1RM. Today I continued to focus on 1.) coiling under bar 2.) looking forward 3.) clawing ground with my toes. My squat is still far behind my other lifts...just gotta keep working at it. Next phase I will start doing back squats twice per week, instead of just once like I do now. Doing that worked really well for my bench.)

    belt squat -
    2x10 w/ 145 lbs PR (tough coming out of the hole in the latter reps)

    RDL -
    2x15 w/ 275 lbs (DOH first set, which brought my grip right to the cusp of failure, did not have the grip to do another rep. straps 2nd set. I think this was a PR, but not certain.)

    roll outs -
    2x10 (felt really good)

    skipped calfs, had to be out quick

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  14. #7964
    fiendish thingy
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    Today -

    warm up

    bench press -
    3x6 w/ 225 lbs PR (strong, overall good groove, but the heavy weights + higher reps made me loose some upper back and shoulder tension. Last set I had nothing left in the tank. It's probably I could have done more reps if I really psyched myself up. I didn't let myself get too crazy.)

    OHP -
    1x10 w/ 140 lbs PR (felt very good about setting an OHP PR after benching heavy. I wonder how much I could OHP if I was fresh.)
    1x20 w/ 90 lbs

    weighted chin up -
    3x3 +55 lbs (supinated)

    low cable neutral grip row -
    4x12 w/ max stack on big column

    cable OHEE w/ stiff handle -
    1x20 w/ max stack on smaller column
    1x16 w/ max stack

    cable curl -
    1x15 #140
    1x12 #140

    hip mobility
    t-spine mobility

    Awesome session. Weight is getting heavier, and volume is decreasing. I have about 3 more sessions left before I take a recovery break. I feel happy about benching 225 for higher reps in multiple sets. The bench is my weakest lift in terms my body proportions. I've put a ton of work into it over the past year and a half.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  15. #7965
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    Today -

    warm up

    deadlift -
    1x1 405, 425, 455, 475, 495, 520, 525 lbs PR (This was the longest deadlift grind I've ever done. My positioning felt great though, I didn't fall out of the groove. I did 520 lbs right before this (which was a 5 lb PR), so maybe I would have had 530 or 535 if I jumped straight there.Super happy about this lift. focused on the cue: spread the groin, push the knees out, and look forward. I also remembered to get good big breath in, which is something I sometimes forget when getting amped up for a 1RM.)



    RDL -
    2x8 w/ 325 lbs PR (love the way these feel, destroys the posterior chain)



    belt squat -
    2x15 w/ 115 lbs PR

    calf raises -
    4x10 #18

    side planks with arm OH -
    lots of sets between 10-30 seconds.

    Awesome session. My deadlift 1RM was one of the toughest lifts I've ever done. It took everything I had physically and mentally.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

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