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Fu Fu's l337 journal

IML Gear Cream!
Today -

warm up

bench press -
6x3 w/ 260 lbs (overall smooth, fast felt great, in the groove, a lot left in the tank)

DB bench press -
3x15 w/ x2 85 lbs

unilateral DB row -
4x8 each side 140 lbs

high cable facepull -
3x12 #150

plank -
3x25 seconds

cable pushdown -
2x22 #130

machine curl -
2x15 #88 lbs

hip mobility
t-spine mobility
shoulder mobility

Awesome session.
 
Yesterday -

warm up

deadlift - (no belt, stiff bar)
4x6 w/ 435 lbs (felt really solid, in the groove, fast, a lot left in the tank, perhaps better than last week. stiff bar didn't seem to make any difference at this weight)

back squat - (no belt or knee sleeves)
3x8 w/ 275 lbs (not as tough as expected, definitely more in the tank)

RDL -
2x8 w/ 335 lbs

Awesome session.
 
Today -

warm up

pause bench press - (3 second pause)
4x2 w/ 250 lbs PR for a 3 second pause at this weight

bench press -
5x8 w/ 235 lbs (volume PR, smooth & fast reps, and some left in the tank on every set)

seated cable row -
5x8 #180

OHEE stiff handle -
2x23 #170

single arm preacher curl -
2x12 each side #60

hip mobility
t-spine mobility
shoulder mobility


Awesome session. Everything felt great.
 
Yesterday -

warm up

back squat - (belt 5th notch, knee sleeves)
5x3 w/ 345 lbs (overall, solid technique, more in the tank)
1x5 w/ 345 lbs PR (solid, a little out of groove on a rep, but more in the tank)

leg press -
3x20 #62.5 KG

RDL -
3x5 w/ 385 lbs

roll outs from knees -
3x9 BW

Awesome session.
 
Today -

warm up

bench press -
6x3 w/ 265 lbs (in the groove, fast, smooth, a lot left in the tank)

DB bench press -
2x15 w/ x2 90 lbs (a little bit left in the tank)

unilateral DB row -
4x8 each side #145 lbs

high cable facepull -
3x12 #160

plank -
3x30 seconds

cable pushdown -
2x22 #140

machine curl -
2x12 #99

t-spine mobility
shoulder mobility
hip mobility
 
Today -

warm up

deadlift - (belt 5th notch, MG)
3x8 w/ 455 lbs PR (tough, but definitely some more left in the tank on each set. grip held really strong, no issues there)

back squat - (belt 5th notch)
3x8 w/ 285 lbs

RDL - (straps)
2x8 w/ 345 lbs

t-spine mobility
shoulder mobility
 
4/26/2019 -

warm up

pause bench press - (3 second count)
4x2 w/ 255 lbs PR (still some more in the tank. 2nd rep of 2nd set I fell out of the groove off the chest bc of weirdness with my headphones, and it made the rep slow and tough, but then last 2 sets were really smooth and confident)

bench press -
3x8 w/ 240 lbs PR (more in the tank if I get psyched up. didn't get really amped up for these sets. locking out last 1/3 of the last reps on last 2 sets was tough. definitely confident, but not sure about more reps.)

seated cable row -
5x8 #190 PR

OHEE stiff handle -
2x23 #180 PR

single arm preacher curl -
2x12 each side #70 PR

hip mobility
t-spine mobility
shoulder mobility

Awesome session. BW = 210 lbs. Just realized this was an all PR session.
 
Today -

warm up

back squat - (belt 5th notch, knee sleeves)
5x3 355 lbs (no significant psyching on first 5 sets. all squats today felt great. in the groove, 3rd reps tended to be smooth, confident grinders.)
1x5 355 lbs PR (got psyched up for this set, felt great, some more in the tank)

leg press -
1x15 #205
2x15 #220 (6 holes exposed above seat for seat position)

RDL - (straps, no belt as usual)
2x5 w/ 395 lbs (matched PR) (do these after squats next week)

roll out from knees -
3x10

Awesome session.
 
Today -

warm up

bench press -
4x3 w/ 270 lbs (not getting psyched up)
1x4 w/ 270 lbs PR (got moderately psyched up, and was the easiest set. I think rep 4 moved faster than any last rep of the previous 4 sets, definitely more in the tank)

DB bench press -
1x16 w/ x2 95 lbs PR (nothing left!)

unilateral DB row -
4x8 each side w/ 150 lbs

high cable facepull -
3x12 #170

plank -
3x35 seconds

cable pushdown -
2x22 #150 PR

machine curl -
2x10 #100

hip mobility
t-spine mobility
shoulder mobility

Awesome session.
 
IML Gear Cream!
Today -

warm up

deadlift - (belt 5th notch, mixed grip)
3x5 w/ 495 lbs PR (didn't get super psyched for any single set. 2nd set was the best, 3rd set tough, but technique was spot on. Got a little forward on some reps on the first set.)

back squat - (knee sleeves, belt 5th notch)
3x8 w/ 295 lbs (felt out of it mentally on these from the deadlifts, no psyching, but they were smooth more in the tank)

RDL - (straps)
2x8 w/ 355 lbs (matched current PR. these were tough after all the deadlifts and squats)

Awesome session. Despite not feeling mentally amped up, had really solid sets. Body felt great, no pains or discomforts.
 
Yesterday -

warm up

pause bench press - (2 second pause)
3x2 w/ 260 lbs PR (most ever pause benched. wasn't feeling mentally in these, weight felt heavy, difficulty maintaining the tension I wanted on the eccentric and pause on the bottom, which made the 2nd reps pretty slowly. however, got in the zone on the the last set and was significantly the fastest and easiest set)

bench press -
3x7 w/ 245 lbs PR

seated cable row -
4x8 #195 PR

OHEE stiff handle -
2x18 #190 PR

single arm preacher curl -
2x12 each side #75 PR

hip mobility
t-spine mobility
shoulder mobility

Wasn't quite feeling it starting out, but had a great session regardless.
 
Today -

warm up

back squat - (belt 5th notch, knee sleeves)
4x3 w/ 365 lbs
1x4 w/ 365 lbs PR( in the groove, solid, and at least 1 more in the tank. overall, squats felt fantastic today, psyched up, yet very focused and calm with technique)

RDL - (straps, no belt as usual)
2x4 w/ 405 lbs PR (tough)

leg press -
3x15 #235

roll outs from knees -
3x11 BW

Awesome session. Squats felt so good.
 
Today -

warm up

bench press -
4x3 w/ 275 lbs (not feeling mentally in it, a bit sloppy on some reps, some slow third reps. joints felt achy. volume PR with 275 lbs. most sets ever done of 3)
1x4 w/ 275 lbs PR (psyched up. wow, best set, and I think I had another in the tank. adrenaline can really do the trick.)

DB bench press -
1x8 w/ x2 110 lbs (matched PR. a little wobbly on some reps, pecs were pretty fatigued, wasn't as psyched up as I could have been, but last rep was solid, very potentially another in the tank, but didn't go for it. go for true max rep set again next week)

unilateral DB row -
4x5 each side w/ 160 lbs PR (started with 155 lbs, but the plate configuration on my adjustable DB handle couldn't hold all the plates, so went to 160. go to sets of 6 next week.)

high cable facepull -
3x12 #180 PR (2x10 next week)

plank -
3x40 seconds

cable pushdown -
2x20 #160 (do sets of 16 next week)

machine curl -
2x10 #107.5

Awesome session. Started not feeling too focused and physically primed, but was able to get focused and have a fantastic PR session.
 
Today -

warm up

deadlift - (belt 5th notch, mixed grip, chalk)
3x2 w/ 525 lbs PR (was NOT feeling it today. lacking focusing, lots of self-doubt, but just stood in front of the barbell, got in the position, and pulled until I finished the reps. Slooow off the floor (but looked fairly smooth and faster on video). maybe the most self-doubt I've had pre/mid set while nailing a PR.)

back squat - (belt 5th notch, knee sleeves)
2x9 w/ 325 lbs PR (tough, but confident)

Good stuff.
 
A 13 yr log.....damn good job
 
Jesus! That's commitment. Subbed

Sent from my SM-N960U using Tapatalk
 
Today -

warm up

bench press -
3x8 w/ 245 lbs PR (1 rep PR from previous 245 rep max. Tough, but did it. Had a hard time getting psyched up. bench groove was a bit off, but probably best on last set.)

seated cable row -
4x8 #200 PR

OHEE stiff handle -
1x30 #160 PR

single arm cable preacher curl -
2x10 each side #80 PR

t-spine mobility
shoulder mobility

Awesome session, PR-ed in each lift. Feeling mentally and physically fatigued. Just 2 training days left in this block of training before a week off.
 
IML Gear Cream!
Today -

warm up

back squat - (knee sleeves, belt 5th notch)
1x1 295, 315, 335, 365, 385
1x1 415 lb PR (hit depth, but up pretty smooth and fast. probably fasted 1RM PR in a long time, definitely more left in the tank)
3x3 w/ 375 lbs PR (tough, last rep of each set were grinders, but confident)

RDL -
2x8 w/ 365 lbs PR (easier than expected, more in the tank)

leg press -
3x15 #250

roll out from knees -
2x12 BW (was going to do third set, but then left lower abs cramped up hard, called it quits after dealing with some painful cramping)

Awesome session! It felt right to go for a PR, which is kind of how I go about them these days.
 
Multislacking said:
IKR? I saw 552 pages and thought "daaaayuuuuum".

Awesome commitment. You'll understand if I don't go back and read the whole thing, right?
Click to expand...

thanks!

haha, even I am not going to go back and read all of that!

I'm currently hovering around 212 lbs.

Not sure about BF, but less than 15%, still have a "4 pack"
 
Today -

warm up

bench press -
3x3 w/ 280 lbs (volume PR for sets of 3 with 280, wasn't getting majorly psyched up. man, my tendons and muscles in my arms and shoulders ACHED. non specific, and pervasive. after each set, my grip would feel extremely weak, but then with enough dynamic and static stretching between sets, I'd be able to reset myself for another successful set. but body just feels worn out. all reps felt confident. final reps of each set were slow, but nothing alarming. wasn't benching with a spotter, as usual)

DB bench press -
1x9 w/ x2 110 lbs PR (felt really solid, I think I had another, but 9 was a PR, so stopped there)

unilateral DB row -
3x6 each side w/ 160 lbs PR

high cable facepull -
2x10 #190 PR

plank -
2x45 seconds

cable pushdown -
2x16 #170 PR (triceps fucking ached)

machine curl -
2x10 #115

Last day of of this phase. Taking a much needed week of. Lots of PRs. Feeling good about training. First powerlifting competition coming up in August.
 
First day back after a week off

warm up

deadlift - (beltless)
4x5 w/ 425 lbs (sets got better as they went on, wasn't feeling as focused as I woud have liked to have been)

back squat - (beltless)
3x8 w/ 255 lbs (sets got better as they went on)

RDL -
2x8 w/ 315 lbs (really snappy)


Good stuff.
 
Today -

warm up

pause bench press - (1 second pause)
5x3 w/ 215 lbs (wow, 1 second pauses are a luxury after training 2-3 second pauses for so long. these felt great. plus was on really high quality powerlifting equipment. good quality benches and bars make a noticeable difference.

bench press -
4x8 w/ 205 lbs (snappy, fast, last set was the best set)

seated cable row -
6x10 #130

OHEE -
2x24 #130

single arm preacher curl -
2x16 each side #40

Awesome session.
 
Today -

warm up

back squat - (belt)
5x5 w/ 295 lbs (last set best set, a lot left in the tank)

leg press -
3x15 #205

RDL -
3x5 345 lbs

roll out from knees -
3x5

Awesome session.
 
Today -

warm up

bench press -
5x5 w/ 225 lbs (easy, a lot left in the tank)

DB bench press -
2x20 w/ x2 65 lbs (2nd set noticeably easier)

unilateral DB row - (straps)
4x9 each side #125

high cable facepull -
3x10 #130

plank -
3x10 seconds

cable pushdown -
2x23 #100

preacher curl machine -
2x20 #47.5

hip mobility
t-spine mobility
shoulder mobility

Awesome session.
 
Today -

warm up

deadlift - (no belt, mixed grip, chalk)
4x5 w/ 435 lbs (smooth, in the groove, a lot left in the tank)

back squat - (no belt, no knee sleeves)
3x8 w/ 265 lbs (felt great, a lot left in the tank)

RDL -
2x8 w/ 325 lbs (snappy, a lot left in the tank)

hip mobility
t-spine mobility
shoulder mobility

Awesome session.
 
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