Fu Fu's l337 journal

[fufu]

Today -

foam roll

warm up

box squat (w/ belt and wrist wraps) -
1x2 315 lbs
1x2 320 lbs
1x2 325 lbs

free back squats (no belt) -
1x11 275 lbs PR

^form was all over the place on these, depth was good, but this was not a pretty set.

trap bar deadlift (first time doing these) -
1x30 225 lbs PR
1x20 315 lbs PR

ouch

hyper extension -
3x10 body weight

stretch

Oh man I am feeling it. I only have one more workout of this 4 1/2 week training phase. I have been feeling beat up the past few days.

Squats felt off today. Honestly, the hardest part of the heavy box squats was sitting back enough. Coming up was fine, but I was having difficulty getting in the groove.

I was feeling pissed about the squats, so I switched up the rest of my workout and tried trap bar deadlifts for the first time. I wanted to really wear myself down on those. Mission accomplished. Hams, quads, glutes, traps, core, grip, everything was feeling it on those.

 

[fufu]

Today -

foam roll

warm up

flat bench press -
1x12 45
1x6 95
1x5 135
1x1 135
1x1 185
1x1 205
1x1 225
1x1 245
1x1 265 lbs PR (belt and wrist wraps)

^my ass came off the bench a tiny bit for a split second.

flat DB bench press -
3x4 x2 105 lbs PR

unilateral DB row -
4x4 each side 130 lbs PR

unilateral KB OHP -
1x23 left side, 1x25 right arm 45 lb KB

^I rested between sides

high cable rope face pull -
2x15 #110
1x30 #70

overhead cable rope elbow extension -
1x10 #140, drop set to:
1x10 #100, drop set to:
1x10 #60

Olympic bar curls -
1x10 85 lbs, drop set to:
1x10 65 lbs, drop set to:
1x10 45 lbs

stretch

I worked hard for that 5 lb PR on the bench press. I finally made some progress there. Despite the ass coming off the bench a little bit, I maintained a good arch and elbow position. It was a grinder of a rep, I wasn't sure if I would make it.

The rest of the workout I just went for it. Today marks the end of the training phase I was in, now time for 4 days completely off from training.

Weight a couple of weeks ago was 203...so I imagine I am around 204 right now.

 

[Flathead]

Dude you were on fire today!Nice work!!

 

[fufu]

Dude you were on fire today!Nice work!!

thanks, I was leaving it all at the gym that day. I figured I'd empty my tank since it was my last day before recovery time.

 

[Flathead]

thanks, I was leaving it all at the gym that day. I figured I'd empty my tank since it was my last day before recovery time.

What's your plans for deload?

 

[fufu]

What's your plans for deload?

I just flat out take 4 days off, I don't go to the gym. It's been working pretty well for me. I find I need to mental break just as much as the physical, when I get in the gym I get all amped up and nervous, even if I am just going to train with light weights.

Getting out of the gym for a bit helps my mind settle.

Today I am back to the gym though.

 

[HeavyBomber]

trap bar deadlift (first time doing these) -
1x30 225 lbs PR
1x20 315 lbs PR

You did 20 reps at 315?

 

[fufu]

You did 20 reps at 315?

Yeah, it wasn't fun.

 

[fufu]

Today -

foam roll

warm up

speed box squat -
5x3 185 lbs

sumo deadlift -
1x5 135
1x3 225
1x1 315
1x1 405
1x2 440 lbs PR
1x10 355 lbs PR

KB Bulgarian squat -
1x16 each leg x2 40 lbs

ouch

KB walking lunge -
1x10 each leg x2 25 lbs

stretch

For whatever reason I scrapped my planned deadlift workout and went for a heavy double...probably shouldn't have went for a PR lift today. But, there it is. I had video of today's deadlifting, but my camera's battery power died right before I went to pull, oh well. I felt off on the speed squat. I just couldn't get as focused as I normally do. I'm sure my speed suffered a bit because of that.

 

[davegmb]

Feel like im always saying this to you, but congratulations on the PR fu, you just keep getting stronger

 

[fufu]

Feel like im always saying this to you, but congratulations on the PR fu, you just keep getting stronger

thanks dave, eating like a fat-ass helps for sure though.

 

[JerseyDevil]

thanks dave, eating like a fat-ass helps for sure though.

Hey! No need to call me names!

 

[HeavyBomber]

Yeah, it wasn't fun.

That's impressive. Very nice.

 

[soxmuscle]

I can only dream of a PR right now.

Awesome work, mang.

 

[fufu]

Hey! No need to call me names!

Hey, relax, I don't remember calling anyone a dirty old man.

That's impressive. Very nice.

thanks HB, I don't plan those sorts of sets, I just go for them on occasion if I feel mentally strong enough the day I do them.

I can only dream of a PR right now.

Awesome work, mang.

Well you're probably not eating like a fat-ass then! Thanks sox, how are things with you? I haven't seen you pop up on this board in a while.

 

[fufu]

Today -

foam roll

warm up

flat bench press -
5x3 225 lbs
1x13 185 lbs PR

chin ups -
variety of different kinds of sets

mid-height bilateral cable rows -
2x6 #220
1x20 #220

overhead rope elbow extension -
3x8 #140

lateral raises -
1x5 each arm 35 lbs drop set to:
1x5 each arm 30 lbs drop set to:
1x5 each arm 25 lbs
1x20 each arm 25 lbs

curls -
1x6 each arm x2 50 lb DB's
1x4 105 lbs drop set to:
1x4 85 lbs drop set to:
1x4 65 lbs
1x10 65 lbs

stretch

Good day.

 

[soxmuscle]

Well you're probably not eating like a fat-ass then! Thanks sox, how are things with you? I haven't seen you pop up on this board in a while.

I kind of am. Been getting a sweet tooth lately that mainly involves Steak and Shake milkshakes and Dairy Queen blizzards. But yes, I'm not eating like I once did by any means.

Is your goal to bulk/gain strength?

Things are good but I've been busy as hell. I hate my life at the moment. Having responsibilities (bills) sucks.

 

[soxmuscle]

225 is a breeze for you? Solid.

 

[fufu]

I kind of am. Been getting a sweet tooth lately that mainly involves Steak and Shake milkshakes and Dairy Queen blizzards. But yes, I'm not eating like I once did by any means.

Is your goal to bulk/gain strength?

Things are good but I've been busy as hell. I hate my life at the moment. Having responsibilities (bills) sucks.

^sounds delicious.

Yeah, I've been putting on weight since last October. I just weighed in at 207 last weekend, which means I've put on 29 lbs in the past year.

I'm not sure if you are familiar with my training history, but I have been as heavy as 215 in the past. I gave up pure strength training + muscle mass after that and dieted/conditioned down to 178 for submission wrestling. That happened over a year and half where I just mostly trained body weight stuff or with light weights and never touched a barbell. And like I said, last October I've just been eating eating eating and training heavy again. I started setting PR's again a few months ago, before that I was working up to my old strength.

 

[fufu]

225 is a breeze for you? Solid.

Kind of. I can do sets of 3 all day, but I've never benched over 5 reps with 225. I've failed a couple times trying. My next main bench goal is that make that PR.

 

[JerseyDevil]

Things are good but I've been busy as hell. I hate my life at the moment. Having responsibilities (bills) sucks.

Welcome to the rest of your life Sox

I'm not sure if you are familiar with my training history, but I have been as heavy as 215 in the past. I gave up pure strength training + muscle mass after that and dieted/conditioned down to 178 for submission wrestling. That happened over a year and half where I just mostly trained body weight stuff or with light weights and never touched a barbell. And like I said, last October I've just been eating eating eating and training heavy again. I started setting PR's again a few months ago, before that I was working up to my old strength.

I never knew that Fu. You are one strong mofo.

 

[fufu]

Today -

foam roll

warm up

box squat -
1x5 285 lbs
1x5 295 lbs
1x5 305 lbs (belt used here on for squats)
1x5 315 lbs

DB RDL -
2x10 x2 110 lb dumb bells

body weight hyper extension -
1x20
1x15
1x10

stretch

Excellent session. The last set of squats felt the best. I felted totally locked in and snappy.

 

[fufu]

Today -

foam roll

warm up

speed bench press -
5x3 145 lbs

modified thick bar floor press (pressing from a dead stop on safety pins each rep) -
1x3 211 lbs
1x3 216 lbs
1x3 221 lbs
1x3 226 lbs
1x3 231 lbs

flat DB bench press -
2x12 x2 90 lb dumb bells PR

unilateral DB row -
3x8 each side 115 lbs

unilateral KB OHP -
1x35 each side 30 lb KB

^I rested between sides on the OHP

high cable rope face pull -
3x12 #100

stretch

Everything felt very good.

 

[davegmb]

nice and strong as usual FU

 

[fufu]

nice and strong as usual FU

thanks Dave, I just keep drinking milk like a big boy and look what happens!

 

[fufu]

11/26/10 -

foam roll

warm up

speed box squat -
5x3 195 lbs

sumo deadlift -
1x2 445 lbs PR (belt on)
1x15 325 lbs PR (belt off)

DB Bulgarian squat -
1x5 each leg x2 65 lbs
1x5 each leg x2 70 lbs
1x5 each leg x2 75 lbs

ouch

stretch

Great workout.

 

[fufu]

11/28/10

warm up

flat bench press -
4x4 225 lbs
1x11 190 lbs PR

chin ups -
1x5 body weight
1x5 +10 lbs
1x5 +15 lbs
1x5 body weight

seated cable rows -
2x8 #150
1x10 #150

overhead cable rope elbow extension -
3x8 #150

stretch

Benching went very well.

 

[davegmb]

notice your still doing the bulgarian split squats quite alot, i should do them more often, take alot out of me though

 

[fufu]

notice your still doing the bulgarian split squats quite alot, i should do them more often, take alot out of me though

Yeah they are one of the toughest exercises out there.

From my past experience I have found them to be one of the best assistance exercises for back squats.

They suck so bad, but the training stimulus from Bulgarian squats is top notch.

 

[gtbmed]

Do you ever feel like free squatting? One of the things I hated about box squatting was that I felt uncomfortable when the box wasn't there.

That's a nice deadlift BTW.