Fu Fu's l337 journal

[fufu]

Yesterday -

warm up

deadlift - (belt 5th notch, MG)
5x3 w/ 485 lbs

wide stance snatch grip deadlift - (straps, no belt)
3x5 w/ 375 lbs PR

back squat - (belt 5th notch, L knee sleeves)
3x6 w/ 325 lbs

t-spine mobility
shoulder mobility

Awesome session.

[fufu]

Yesterday -

warm up

pause bench press - (1 second)
6x3 w/ 260 lbs (volume PR 3rd reps were notably slower than first 2, but they were all confident and in the groove even if slow. I noticed I was slowing the bar too much in the bottom 1/3 of the movement on some reps, and this caused a slower concentric. I focused on a faster descent, but still under control, and this really helped speed pushing off the chest. I was inadvertently doing tempo eccentrics.maintain 6x3 next week)

bench press -
1x8 235 lbs
2x7 235 lbs (goal was 2x8, but missed 8th rep on 2nd set, then tried again. on third set, the reps absolutely flew 1-7, but then I just got stuck on 8 about 2/3 of the way off. I wonder if it was a mental thing. first time failing post first-meet, but an assistance exercise. Had some missed reps last meet prep as well, only in bench.next week, 5 lb increase, 2-3x6)

unilateral DB row -
4x6 each side w/ 160 lbs

OHEE stiff handle -
2x15 #190 (add extra weights to stack) next week

cable curl -
2x15 #140

plank -
3x30 seconds

Loooong session, but solid lifting. Very happy with the pause benching.

[fufu]

Today -

warm up

back squat (belt 5th notch, L knee sleeves)
6x3 w/ 365 lbs (significant volume PReasier than last week, more in the tank on each set, confident reps, in the groove. next week maintain 6x3, consider M knee sleeves and belt 6th notch))

leg press -
3x10 #295 lbs PR

RDL - (straps, no belt)
3x6 w/ 365 lbs (solid)

roll outs from knees -
3x9

Awesome session. May start to taper volume down next week.

[fufu]

Today -

bench press -
6x3 w/ 275 lbs (volume PR. first set I had some "twisting", and I was getting asymmetrical in my pressing, weird mechanics, but decent bar speed. I caught that and corrected on set 2 (better bar speed). On set 3, third rep was a bit of a grinder. set 4, I fell out of groove on first rep, so by the third rep I was grinding bad (but I knew I had it). I was having a hard time getting in the groove. On sets 5 + 6, I got a spot, and these were my best sets. I was in the groove, and the reps were the fastest (the third reps flew up in comparison to the previous 2 sets). I was able to get mentally focused knowing there was a spot, at least for today. I know sometimes I can focus fine without a spot. continue with sets of 3 for next week, get a spot if I can)

incline DB bench -
3x8 w/ x2 90 lbs PR

seated cable row -
5x6 #210

facepull -
2x10 #170

cable pushdown -
2x15#160

single arm preacher curl -
2x12 #70

hip mobility
t-spine mobility
shoulder mobility

Good stuff.

[fufu]

Today -

warm up

deadlift - (belt 5th notch, MG, chalk)
5x3 w/ 495 lbs (in the groove, not really getting psyched, just straight business getting my numbers in, more in the tank for sure)

wide-stance snatch-grip deadlift - (straps, beltless)
2x5 w/ 385 lbs PR (tough! but more in the tank)

back squat - (belt 5th notch, L knee sleeves)
3x6 w/ 335 lbs (tough again, but more in the tank)

shoulder mobility
t-spine mobility

Awesome session. Start cutting volume next session.

[fufu]

11/9/2019

pause bench press - (1 second pause)
6x3 w/ 265 lbs (volume PR with sets of 3 at this weight. in the groove. last reps were slow, but confident)

bench press -
2x6 w/ 240 lbs

unilateral DB row - (straps)
4x5 each side w/ 165 lbs (volume PR. go for 3x5 with 5 more lbs next session)

OHEE stiff handle -
2x15 #195 PR

cable curl -
2x15 #150

plank -
3x35 seconds

hip mobility
t-spine mobility
shoulder mobility

Awesome session.

[fufu]

Today -

warm up

back squat - (belt 5th notch, L knee sleeves)
4x3 w/ 375 lbs
1x4 w/ 375 lbs PR and volume PR considering all sets (felt so strong, in the groove, psyched up, definitely more in the tank, last rep cruised up)

leg press -
2x10 #310 PR (next week add the 7.5 lbs available)

RDL - (straps, no belt as usual)
2x6 w/ 375 lbs

roll outs from knees -
3x10

Awesome session. Felt so good despite a really stress day and sleeping poorly the past couple nights.

[fufu]

Today -

warm up

bench press - (1 second pause)
6x2 w/ 280 lbs (had a left shoulder pain that was making me feel weak near the bottom 1/3 (descent and ascent) and feel less confident. Originally planned 6x3, but knocked it down to 6x2. I realized that this shoulder pain derives from my last squat session. I had the exact same pain + weakness feeling after each squat set. This is frustrating because I've hit 3x3 with this weight in the past. I hope the pain resolves and the strength comes back. Things like this have turned around in the past. I hope it happens again.)

incline DB bench press -
2x8 w/ x2 95 lbs PR

seated cable row -
5x5 #225 (matched current PR, add 5 lbs to stack next session)

cable push down -
2x15 #170 (go for 2x14 next week)

Good stuff. Just gotta stick with the program and hopefully my numbers come around. BW = 202 lbs.

[fufu]

Today -

warm up

deadlift - (belt 5th notch, MG)
3x3 w/ 505 lbs
1x5 w/ 505 lbs PR (TOUGH. today both a 5RM PR and a big volume PR with 505 lbs)

back squat - (belt 5th notch, L knee sleeves)
1x6 w/ 345 lbs
1x8 w/ 345 lbs PR (TOUGH, but I knew I had it in me. it's weird rep 8 on 2nd set went up faster that rep 6 on 1st set. Almost every time the 2nd sets on higher rep squats feel easier)

Awesome session. HARD SESSION. Significantly cutting volume here on out.

[fufu]

Yesterday -

warm up

pause bench press - (1 second pause)
3x3 w/ 270 lbs PR (wow, felt really good. felt more confident in the reps than last week, technique was on point. great confidence boost 3 weeks out from my meet. took 400 mg ibuprofin ~1 hour before training, was feeling a little funkiness in left shoulder while benching at first, but nothing that impacted my working sets.)

bench press -
2x6 w/ 245 (cruising)

unilateral DB row -
3x7 each side w/ 160 lbs (go for 3x5 w/ 170 next week)

OHEE stiff handle -
1x20 max stack (different gym than I usually go to)
1x10 max stack

planks -
3x40 seconds

Awesome session.

[fufu]

Today -

warm up

back squat - (M knee sleeves, belt 5th notch)
3x2 w/ 385 lbs (big volume PR with 385. sets felt really strong. 2nd rep on 2nd set was a bit slow but only because i fell out of groove (went too deep a little too fast and got rocked back a bit, taking pressure off my big toe and therefore quads. 3rd set, both reps were fast and confident)
1x3 w/ 385 lbs PR (smooth, confident, relatively fast, in the groove reps, feel like I had perhaps even another in me!!)

leg press -
2x8 w/ 317.5 lbs PR

RDL - (straps, no belt as usual)
1x7 w/ 385 lbs PR

roll outs from knees -
3x11

Wow. What a fantastic session. Squats are feeling so on point, both in technique and strength. Feeling good with my meet coming up in about 2.5 weeks.

[fufu]

Today -

warm up

bench press - (wasn't feeling well in the groove today, but was able to focus later into the sets)
1x1 285 lbs (just testing the waters because of L shoulder issue, everything felt fine, no pain)
1x2 285 lbs (didn't psych up that much and this went pretty well, felt confident about remaining sets)
1x1 285 lbs (fell out of groove on first rep (touched too high) so slower first rep, and just didn't have the tension and strength in me for rep 2, really surprised I missed it)
3x2 285 lbs (was able to reassert my mind and technique, got psyched up, but still nothing super intense. the first set after missing the 2nd rep on the previous set went up significantly faster, felt pretty easy actually. I'm at the point where small deficiencies in technique and focus make a big difference, due to how near to my max I am. The 2nd reps on a couple sets were real grinders, but confident. It's funny how I failed on a second rep, then the next set blasted both reps with ease, and then did 2 more sets of 2 reps. the mental game is really important.)

seated cable row -
4x5 #235 lbs PR (I used x2 5 lb additional external weight on the cable stack. next week, go for 4x5 w/ #240)

cable pushdown -
1x14 #180 PR
1x13 #180 (failed last rep, agh! I think I would have had it if I got really psyched up) go for 1 set max reps with #190 next week

hip mobility
t-spine mobility
shoulder mobility

Awesome session. Next week, I need to make sure I get psyched up. I was having a hard time getting really fired up today.

[fufu]

Today -

warm up

deadlift - (MG, chalk, belt 5th notch)
1x2 w/ 515 lbs
1x4 w/ 515 lbs PR (I was not feeling it physically and mentally this morning. Had a hard time getting psyched up, up until this second 4RM PR attempt. so glad I got this, big confidence booster for my meet in 2 weeks).

warm up in squats, but was feeling really taxed from the deadlifts, so I cut them out. I also did a fair amount of heavy squat volume last lower session (plus really heavy leg pressing) (both the heavy squat volume and heavy leg pressing accounts for significantly more work compared to where I was at the exact same pre-meet time last session, so feeling less recovered and therefore cutting out the squats to recover makes sense.)

BW = 202 lbs

This was a very affirming session that shows even if I am not feeling great physically and mentally through all my warm-ups, I can still push myself to hit all-time strength PRs. Today's new 4RM in the deadlift is one of my best deadlift sets of all time.

[fufu]

Today -

warm up

pause bench press - (1 second pause)
4x2 w/ 275 lbs PR (wow, felt so focused mentally & physically without even trying that hard. in the groove, confident, smooth, FAST reps. most I've ever pause benched for reps)

bench press -
1x6 w/ 250 lbs (definitely could have been more focused, let myself be a little sloppy, but still more in the tank)

unilateral DB row - (straps)
3x5 each side w/ 170 lbs PR (all-time most weight I've ever rowed, more in the tank)

OHEE stiff handle -
2x12 #200 PR

forearm plank -
3x45 seconds

hip mobility
t-spine mobility
shoulder mobility

What an awesome session. Bench press has felt inconsistent, so I'm really really happy with today's performance. I definitely had more sets of 2 in me.

[TripleOvertime]

I'm still following. Your consistancy and dedication is amazing.