Fu Fu's l337 journal

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  1. #8371
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    Quote Originally Posted by TripleOvertime View Post
    I'm still following. Your consistancy and dedication is amazing.
    This is the truth and I still pop in here to read what ur doing too! Keep it going man!


    Sent from my iPhone using Tapatalk

  2. #8372
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    Quote Originally Posted by HFO3 View Post
    This is the truth and I still pop in here to read what ur doing too! Keep it going man!


    Sent from my iPhone using Tapatalk
    Quote Originally Posted by TripleOvertime View Post
    I'm still following. Your consistancy and dedication is amazing.
    Thanks guys! I love training, and that definitely helps me stay motivated. I also started specifically training for powerlifting like 1.5 years ago, and it's been a lot of fun, especially training for competition.

  3. #8373
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    Today -

    warm up

    back squat - (M knee sleeve, belt 5th notch)
    1x1 345, 365, 385
    1x2 395 lbs PR (had a hard time getting mentally and physically amped for this, but I did it. I had a lot of doubt during the set. 2nd rep was a grinder, but the bar kept moving and I stuck to the position.)

    RDL - (straps, no belt)
    1x6 w/ 395 lbs PR (these were tough, but technique felt really good)

    roll out from knees -
    2x12 BW

    t-spine mobility
    shoulder mobility

    Feeling good about this session. The squats took guts, but I hit a new PR. Despite the PR, I felt disappointed in that the reps didn't move as fast as I wanted them to. But, it's still the most weight I've ever done for reps, and I need to recognize that. I also need to remember that mentally plays a BIG role when lifting at this intensity, and that being a bit mentally off can significantly impact my set, and that slower reps don't necessarily indicate my true strength. Had I attempted more sets, who knows how fast 395 would have moved. It's hard to say, and today was supposed to be really low volume and I wanted to stick to that for the sake of the meet coming up in 1.5 weeks.

  4. #8374
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    Today -

    warm up

    pause bench press - (1 second pause)
    1x1 205, 225, 245, 265, 275, 280
    2x2 w/ 280 lbs PR (this training cycle I added 10 lbs to my all time best 2RM in the pause bench, I feel really good about that)

    seated cable row -
    3x5 #240 PR

    cable pushdown -
    1x12 #190 (matched previous PR)

    hip mobility
    t-spine mobility
    shoulder mobility

    Awesome session. Very happy with the benching.

  5. #8375
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    Today -

    warm up

    deadlift -
    1x1 405, 455, 475, 495, 515
    1x1 535 (this was intended to be a 2RM PR attempt, but the first rep was slow off the ground, making the whole rep very hard, and then my grip didn't feel great at the top. Mentally I couldn't quite get fired up for this as much as I would have liked. Disappointed here, as my 1RM PR is 30 lbs more, and I've hit plenty of rep PRs since I hit 565 back in March. First week this whole training block where I didn't hit the numbers I went into the gym aiming for. However, I have a lot of accumulated fatigue. Today was my last heavy session before the meet, and my deadlift a week from today may likely be a different story since I have 7 days to focus on recovery and lift very light and with low volume. I also need to remember that the bar I use at the gym is pretty bent and the knurling is super worn away, which adds a layer of difficulty getting into the groove off the floor with heavy sets (the bar will rotate unless it's perfectly aligned with how it's bent, and the grip is harder.)

    back squat -
    1x7 w/ 355 lbs PR (tough, but solid. I did not feel confident going into this set, and I really had to focus super hard. Didn't feel as nailed in the groove as I have been. Had some hip shifting, but good, strong full ROM reps and a PR. I think I had another in me too. Happy to hit a PR after the disappointing deadlift performance.)

    Last heavy session before the meet. Time to rest, eat, and recover. BW = 200 lbs.
    Last edited by fufu; 12-01-2019 at 12:04 PM.

  6. #8376
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    Yesterday -

    warm up

    competition pause bench press -
    3x3 w/ 175 lbs (very light, in my recovery week before the meet. in the groove, really fast reps, comfortable, felt great)
    (then did some competition command practice)

    unilateral DB row -
    3x5 each side w/ 75 lbs (extremely light, just for recovery and keeping my joints and muscles moving)

    plank -
    2x10 seconds

    hip mobility
    shoulder mobility
    t-spine mobility

    Body is feeling great! BW = 200 lbs. Focusing on sleeping, eating, and recovery this week.

  7. #8377
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    Today -

    warm up

    competition squat - (belt 5th notch, M knee sleeves)
    2x3 w/ 225 lbs
    3x1 w/ 225 lbs (w/ commands)

    competition deadlift - (belt 5th notch, M knee sleeves)
    2x3 w/ 275 lbs
    3x1 w/ 275 lbs (w/ commands)

    competition bench press - (stiff wrist wraps, as usual)
    2x1 w/ 135 lbs (w/ commands)

    t-spine mobility
    shoulder mobility

    That's it - last session before the meet on 12/8. Nothing left to do but sleep well, eat well, and perform to my best physical and mental ability at the meet.

  8. #8378
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    Meet lifts:

    Squatted 425 lbs on third attempt, 3 white lights PR

    Benched 286 easily on 2nd attempt, 3 white lights, 5.5 lbs shy of my all time competition bench, missed 297 on my third attempt

    Deadlifted 562 lbs on third attempt (it felt like a lot left in the tank), 3 white lights. This is my stiff bar PR. I've deadlifted 565 with a deadlift bar.

  9. #8379
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    First day back after 4 day break.

    pause bench press - (1 second pause)
    5x5 w/ 205 lbs (these flew)

    pec deck -
    3x12 #85

    unilateral DB row -
    3x10 each side 120 lbs progress by 10 lbs

    unilateral reverse cable fly -
    212 each #20

    unilateral cable pushdown -
    2x12 each #50

    incline DB curl -
    2x12 w/ x2 25 lbs

    hip mobility
    shoulder mobility
    t-spine mobility

    Good stuff. Working on hypertrophy for a bit.

  10. #8380
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    Today -

    warm up

    back squat - (belt 5th notch, no knee sleeves. i tried low bar squat, super uncomfortable, scrapped that idea)
    5x5 w/ 295 lbs (pace yourself between reps)

    plate loaded leg press -
    2x10 w/ 3 45's on each side

    wide stance snatch grip deadlift - (beltless)
    3x5 w/ 335 lbs

    roll outs from knees -
    3x5 BW

    t-spine mobility
    shoulder mobility

    Good stuff.

  11. #8381
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    Carry on!

  12. #8382
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    Today -

    tempo bench press (3,0,1) -
    6x3 w/ 225 lbs (progress by 10 lbs)

    incline DB bench press -
    2x12 w/ x2 65 lbs

    unilateral single arm low cable row -
    4x10 each side #90

    OHEE single arm -
    2x12 each side #50

    DB preacher curl - (pressing inner ends of DBs into each other)
    2x12 x2 20 lbs

    hip mobility
    shoulder mobility
    t-spine mobility

  13. #8383
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    Today -

    warm up

    deadlift - (beltless, using the deadlift bar again)
    4x5 w/ 435 lbs (felt super solid, a ton left in the tank)

    tempo back squat - (3,0,1) (belt 5th notch, no knee sleeves bar moved down back as far as I can before they press into spine of scapula, mid bar position)
    3x6 w/ 265 lbs

    pause RDL - (1 second pause at bottom) (straps, beltless)
    3x6 w/ 275 lbs

    Awesome session. Left feeling fresh.

  14. #8384
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    Today -

    warm up

    pause bench press - (1 second pause)
    5x5 w/ 215 lbs

    pec deck -
    3x12 #100 (seated level 3)

    unilateral DB row -
    3x10 each side w/ 130 lbs (progress 10 lbs next session)

    unilateral cable rear delt fly -
    2x12 each #25

    unilateral cable pushdown -
    2x12 each #55

    seated incline curl -
    2x12 w/ x2 30 lbs

    hip mobility
    t-spine mobility
    shoulder mobility

    Awesome session.

  15. #8385
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    559 pages!!

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