Fu Fu's l337 journal

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  1. #8401
    fiendish thingy
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    Rep Points
    91442575

    Today -

    warm up

    tempo bench press - (3,0,1)
    6x2 w/ 260 lbs PR (felt really in the groove, smooth reps. more in the tank. stick with 6x2 with 5 more lbs next week, focus on touching in right spot on the chest and pressing towards the head when off the chest)

    incline DB bench press -
    2x12 w/ x2 85 lbs PR (do 2x10 next week)

    unilateral low cable row -
    3x10 each side #130 PR

    OHEE single arm cable -
    1x10 each #70
    1x8 each #70 (do 2x8 next week #5 more

    DB preacher curl -
    2x8 w/ x2 40 lbs (this is the last time I'll do these this session)

    hip mobility
    t-spine mobility
    shoulder mobility

    Awesome session.

  2. #8402
    fiendish thingy
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    Join Date
    Nov 2005
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    42 Posts
    Rep Points
    91442575

    Today -

    warm up

    deadlift - (MG, chalk, NO belt)
    3x5 w/ 475 lbs all-time heaviest beltless PR (felt super solid. had more in the tank and another set for sure, but I wanted to limit fatigue for the rest of this workout. also realizing I deadlift twice a week (wide stance snatch grip DL on squat day), so no need to accumulate all my deadlift volume on 1 day. start wearing belt next week and stick to 3x5.

    tempo back squat - (belt 5th notch, no knee sleeves)
    3x6 w/ 305 lbs (sets got progressively easier, which seems to be the case with these. kept warm up sets low (3ish reps when past the bar). these felt really locked in. start wearing knee sleeves next session)

    pause RDL -
    3x6 w/ 305 lbs (a lot more in the tank)

    Awesome session.

  3. #8403
    fiendish thingy
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    Join Date
    Nov 2005
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    Massachusetts
    Age
    32
    Posts
    18,595

    Thanks Thanks Given 
    1
    Thanks Thanks Received 
    47
    Thanked in
    42 Posts
    Rep Points
    91442575

    Today -

    warm up

    pause bench press - (1 second pause)
    1x5,4,5,4,5 250 lbs PR (technique is what caused those sets of 4 (failed on the 5th on both). On set 2, I fell significantly out of the groove on rep 4 touching too low (after nailing the groove on the 3 previous reps). the rough 4th rep caused me to lose tension and positioning and it fatigued me bc it was a slower rep. on set 4, I think I rushed myself and the bar kind of wobbled on my chest. I think if I took rep 5 slower near the bottom of the descent and paused just a bit longer, I would have rep 5. On 5th set, rep 5 went out without a grind. Regardless, I still nailed 3x5, which is a rep PR with 1 second pauses at this weight. When I hit the groove, the weight moves pretty effortlessly. next session go for 5x4 with 255 lbs)

    pec deck -
    2x12 #160 PR

    unilateral DB row -
    3x7 each side w/ 165 lbs PR (next week do 3x6 w/ 170 lbs)

    cable pushdown unilateral -
    1x10 each #75
    1x8 each #75

    cutting out direct bicep work for rest of phase

    t-spine mobility
    shoulder mobility
    hip mobility

    Good stuff.

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