Fu Fu's l337 journal

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  1. #8221
    fiendish thingy
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    90912485


    Today -

    warm up

    pause bench press - (2 second pause)
    3x2 w/ 245 lbs (matched PR for pause benching. More in the tank. Add 5-10 lbs next week and do 3x2.)

    bench press -
    4x6 w/ 245 lbs (volume PR with sets of 6 at this weight, pretty stoked that occurred after the pause benching. a little grindy on last reps of last 2 sets, but nothing major)

    neutral grip low cable row -
    5x15 #190 (add extra weights to stack next week)

    OHEE stiff handle -
    2x22 #170 PR

    single arm preacher cable curl -
    2x20 each side #45

    hip mobility
    t-spine mobility
    shoulder mobility

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  2. #8222
    fiendish thingy
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    90912485


    Today -

    warm up

    deadlift - (belt 5th notch)
    5x3 w/ 485 lbs (started rough, then got easier. Just couldn't get amped up and focused, even on warm up sets. Overall, form felt better than last week. Wasn't able to get mentally psyched up, which impacted my performance. On last set, definitely had 1-2 left in the tank without getting really psyched up.)

    squats - (belt 5th notch, knee sleeves)
    3x10 w/ 285 lbs (wow, felt great. smooth, fast, good depth, in the groove, a good amount left in the tank.)

    RDL - (straps)
    2x12 w/ 315 lbs PR (solid)

    Awesome session. It was tough getting started with the deadlifts, but pulled through.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  3. #8223
    fiendish thingy
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    90912485


    Today -

    warm up

    bench press -
    5x2 w/ 270 lbs (mo major psyching up, volume PR with sets of 2 at this weight. smooth, in the groove, some slow reps, but they felt smooth, super confident and no sticking points.)

    DB bench press -
    1x16 w/ x2 90 lbs PR
    1x15 w/ x2 90 lbs (missed last rep bc fell out of groove (did a half rep, bobbed around out of groove in a weird way, went down, went for another rep, and nothing left). I totally could have had 16. avoidable mistake. felt myself not being focused during the set.)

    unilateral DB row - (straps)
    3x10 each side w/ 150 lbs

    high cable facepull -
    3x12 #160

    plank -
    3x40 seconds

    cable pushdown -
    2x20 #150 PR

    cable curl -
    2x20 #120 PR

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  4. #8224
    fiendish thingy
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    90912485


    Today -

    warm up

    back squat - (belt 5th notch, knee sleeves)
    4x2 w/ 355 lbs (mentally not quite there, a bit out of groove)
    1x4 w/ 355 lbs PR (got my head in the game, good groove, more in the tank)

    belt squat -
    2x20 w/ 135 lbs PR

    RDL -
    2x4 w/ 385 lbs

    roll outs from knees -
    3x10
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  5. #8225
    fiendish thingy
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    35 Posts
    Rep Points
    90912485


    Today -

    warm up

    pause bench press - (2 second pause)
    3x2 w/ 250 lbs PR (still some more in the tank)

    bench press -
    3x6 w/ 250 lbs PR (last rep on last 2 sets were moderate grinders, but confident, smooth, and in the groove)

    neutral grip low cable row -
    5x15 #200

    OHEE stiff handle -
    2x22 #180 PR

    single arm preacher curl -
    2x20 each side #50

    hip mobility
    t-spine mobility
    shoulder mobility

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  6. #8226
    fiendish thingy
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    Join Date
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    35 Posts
    Rep Points
    90912485


    Today -

    warm up

    deadlift - (belt 5th notch)
    3x3 w/ 495 lbs (volume PR with this weight. felt really solid, in the groove, more in the tank. maintain 3x3 and add 10 lbs next week)

    back squat - (belt 5th notch, knee sleeves)
    2x10 w/ 295 lbs

    RDL -
    2x11 w/ 320 lbs PR (more in the tank, felt easier than expected, maybe because of cutting back on deadlift sets, which I haven't done yet this phase)

    shoulder mobility
    t-spine mobility

    Awesome session. Starting to cut back on overall volume. Starting to have some left inner elbow pain during squats, new thing. It went away after warming up. It feels like something is cutting caught and is being pulled on.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  7. #8227
    fiendish thingy
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    Join Date
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    35 Posts
    Rep Points
    90912485


    Today -

    warm up

    bench press -
    4x2 w/ 275 lbs
    1x3 w/ 275 lbs PR (all benching felt super solid, in the groove, and smooth. felt surprisingly fast and comfortable with the weight today. I think that pause benching has been really helpful with having a controlled descent and power from the bottom.)

    DB bench press -
    1x15 w/ x2 95 lbs PR (at least another rep left in the tank)
    1x14 w/ x2 95 lbs

    unilateral DB row -
    3x12 each side w/ 150 lbs PR (exhausting, but strong)

    high cable facepull -
    2x12 #170

    plank -
    2x45 seconds

    cable push down -
    2x18 #160 PR

    cable curl -
    2x15 #130

    Awesome session. So many PRs, feeling grateful and happy about that. Weight is up to ~210-212 right now. That's definitely been helping with strength.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  8. #8228
    fiendish thingy
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    35 Posts
    Rep Points
    90912485


    Today -

    warm up

    back squat - (knee sleeves, belt 5th notch)
    4x2 w/ 365 lbs
    1x3 w/ 365 lbs PR (felt good today overall, not a lot of psyching up, and most sets were in the rep. No reps that felt like a struggle, they felt confident.)

    RDL - (straps)
    2x4 w/ 395 lbs PR (tough, but in the groove. switched these before belt squats to made sure I had enough juice to go for the PR sets)

    belt squat -
    2x20 w/ 140 lbs PR (my quads get so stiff if I do a non quad exercise between squats and belt squats, painful)

    roll outs from knees -
    3x11 BW

    Awesome session. Had fun.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

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