Fu Fu's l337 journal

[HFO3]

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!


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[fufu]

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

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.

[fufu]

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.

[fufu]

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.

[fufu]

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.

[fufu]

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.

[fufu]

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.