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Fu Fu's l337 journal

IML Gear Cream!
Today -

warm up

deadlift - (belt 5th notch, MG, chalk)
5x3 w/ 455 lbs (solid, no psyching up.)

snatch grip wide stance deadlift - (straps, no belt)
3x5 w/ 345 lbs (fast, a lot left in the tank, mostly focusing on upper back positioning, I widened the grip and stance about 1 inch on each side, so 2 inch total widening. index fingers about an inch outside of rings, and outer surface of shins just inside of the rings)

back squat - (belt 5th notch, M knee sleeves)
3x6 w/ 295 lbs (sets got notably easier as they progressed, felt solid)

t-spine mobility
shoulder mobility

Awesome session. Focused, didn't really get amped up at all.
 
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How to Stretch more Effectively with Diaphragmatic Breathing

Today -

warm up

pause bench press - (1 second pause)
6x3 w/ 245 lbs (felt so solid without needing to try or focus that hard. technique and power just came naturally today, while feeling pretty relaxed mentally. progress by 5 lbs next session)

bench press -
3x8 w/ 215 lbs (solid, no psyching up, a lot left in the tank. progress by 10 lbs next session)

unilateral DB row - (straps)
4x6 each side w/ 140 lbs

OHEE stiff handle -
2x15 #160

cable curl -
2x15 #110

plank -
3x15 seconds

Awesome session.
 
Today -

warm up

back squat - (belt 5th notch, M knee sleeves, mid bar continues to feel great. technique wise, I gotta remember to keep that more forward torso angle and keep the knees driving forward, forward, forward down, in the hole, and back up)
6x3 w/ 335 lbs (last set was the best set. 4th set got a bit rocked back on my heels, and I felt thrown out of the groove for the whole set. I got too upright with my torso and wasn't intentional about driving the knees forward. definitely a lot left in the tank)

leg press -
3x10 #250

RDL - (straps, felt super solid, a lot left in the tank)
3x6 w/ 335 lbs

roll outs from knees -
3x6 BW

Focused session. No psyching up.
 
Today -

warm up

bench press -
6x3 w/ 255 lbs (solid, no psyching up, in the groove, sets generally got easier each set, more in the tank for sure. progress by 10 lbs next session)

incline DB bench press -
3x8 w/ x2 75 lbs (a lot left in the tank)

seated cable row -
5x6 #165 (easy)

facepull -
2x10 #140

cable pushdown -
2x15 #130

single arm preacher curl -
2x12 each #55

hip mobility
t-spine mobility
shoulder mobility

Awesome session.
 
Today -

warm up

deadlift -
5x3 w/ 465 lbs (belt, mixed grip, chalk)

snatch grip wide grip deadlift - (straps, no belt)
3x5 w/ 355 lbs PR

back squat - (M knee sleeves, belt)
3x6 w/ 305 lbs

Good stuff. No psyching up.
 
Today -

warm up

pause bench press - (1 second pause)
6x3 w/ 250 lbs (solid, mostly in the groove, only mild psyching up on last couple sets, more in the tank, no grinders)

bench press -
3x8 w/ 225 lbs (more in the tank for sure progress by 5 lbs next week)

unilateral DB row -
4x6 each side w/ 145 lbs

OHEE stiff handle -
2x15 #170

cable curl -
2x15 #120

plank -
3x20 seconds

t-spine mobility
shoulder mobility
hip mobility

Awesome session.
 
anytime I wrote "M knee sleeves" in any previous posts, I meant "L knee sleeves".
 
Today -

warm up

back squat - (L knee sleeves, belt 5th notch)
6x3 w/ 345 lbs (feeling more and more comfortable with the mid-bar and more forward torso angle before descending. Squats today felt so focused and on point without getting psyched up. I felt like I was using all my body on each rep, instead of dumping into certain areas more than other (legs vs. back, and vice versa). Some reps felt perfect. A lot left in the tank. Took shorter rest intervals than usual, too.)

leg press -
3x10 #265 (felt stronger than last week)

RDL - (straps)
3x6 w/ 345 lbs

roll outs from knees -
3x7 BW

Awesome session.
 
Today -

warm up

bench press -
6x3 w/ 265 lbs (volume PR with sets of 3 with 265. yeesh, 3rd rep on 5th set was a grinder! I was losing core stability and twisting to favor my right side more. 6th set was noticeably faster. I trained the day after a squat day, and had 1 less recovery day in between bench sessions than I normally would. Also was not feeling as focused and naturally amped to train. Wasn't psyching up at all. Hopefully all these factors explain my performance. However, I upon looking at my PR log, I realized this was a big volume PR with 265, so feeling pretty fucking good about this now all things considered.From here on out till meet, progress by 5 lbs per session)

incline DB bench press -
3x8 w/ x2 80 lbs (smooth, in the groove, and overall felt pretty effortless)

seated cable row -
5x6 #180

forgot to do facepulls, did 2x10 at home with bands, next session, do 2x10 #160

cable pushdown -
2x15 #140

single arm preacher curl -
2x12 each #60

t-spine mobility
shoulder mobility
hip mobility

Good stuff.
 
IML Gear Cream!
Today -

warm up

deadlift - (MG, belt 5th notch, chalk)
5x3 w/ 475 lbs (solid, confident, smooth reps, in the groove, a lot left in the tank. felt pretty fresh after these)

snatch grip wide stance deadlift - (beltless and straps, and usual)
3x5 w/ 365 lbs PR (toughest set of these so far, but definitely still more left in the tank)

back squat - (mid bar feeling great. belt 5th notch, L knee sleeves)
3x6 w/ 315 lbs (really solid in the groove, smooth reps, depth was solid, more in the tank)

Awesome session.
 
Today -

warm up

pause bench press - (1 second pause)
6x3 w/ 255 lbs (confident, in the groove, 3rd reps on a couple sets were turning into grinders, but smooth confident grinders, right in the groove)

bench press -
3x8 w/ 230 lbs (took some psyching up to get the last set, last rep on 2nd and 3rd sets were TOUGH!)

unilateral DB row - (straps)
4x6 each side w/ 150 lbs

OHEE stiff handle -
2x15 #180

cable curl -
2x15 #130

plank -
3x25 seconds

hip mobility
shoulder mobility
t-spine mobility

Awesome session.
 
^^^ volume PR with most sets of 3 at 255 lbs ^^^stick with 6x3 on pause bench, progress by 5 lbs, do 2x8 next week on touch and go benching
 
Yesterday -

back squat (belt 5th notch, L knee sleeves)
6x3 w/ 355 lbs (big volume PR with sets of 3 at this weight. in the groove, more in the tank, focused, but no real psyching up)

leg press -
3x10 #280 PR

RDL - (straps)
3x6 w/ 355 lbs

roll outs from knees -
3x8 BW

t-spine mobility
shoulder mobility

Awesome session.
 
Today -

warm up

bench press -
6x3 w/ 270 lbs (big volume PRsmooth, no major grinders, didn't really get psyched up, stayed relatively calm and focused)

incline DB bench press -
3x8 w/ x2 85 lbs

seated cable row -
5x6 w/ 195 lbs

facepull -
2x10 #160

cable pushdown -
2x15 #150

single arm cable preacher curl -
2x12 each side w/ #65

hip mobility
t-spine mobility
shoulder mobility

Awesome session.
 
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.
 
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.
 
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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.
 
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.
 
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.
 
IML Gear Cream!
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.
 
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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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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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.
 
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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.
 
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