Fu Fu's l337 journal

[davegmb]

you must have great grip to be pulling that weight, grip is letting me down at the minute

 

[fufu]

you must have great grip to be pulling that weight, grip is letting me down at the minute

Picking up heavy dumb bells and just holding them for a long time (20-60 seconds) always helps in my experience.

 

[fufu]

Today -

warm up

flat bench press -
3x4 235 lbs PR

incline DB bench press -
1x18 x2 70 lb dumb bells PR

chin ups -
1x4 BW
1x4 +30
1x4 +20
1x4 +10

mid-height bilateral cable row -
3x8 #250

overhead cable rope elbow extension -
3x8 #170

lateral raises -
1x20 each side 30 lbs
1x10 each side 15 lbs
1x10 each side 10 lbs

^very little rest between these sets of lateral raises, ~20 seconds

alternating DB curls -
1x10 each arm x2 40 lb dumb bells
1x10 each arm x2 27.5 lb dumb bells

stretch

Bench felt strong. Time for a rest period, mmmmmm.

 

[JerseyDevil]

Your bench is really moving up....

 

[fufu]

Your bench is really moving up....

Yeah, it has been. This is a relatively new thing for my barbell bench press.

I've been focusing on higher rep work and training my sticking point..it seems to have been working.

 

[IslandGirl]

Yep, lots of it.

One of the issues occurring is that the heavier dumb bells have thicker handles, which compounds the difficulty of grip. Gaz told me to look out for that, and it is the case with my gym.

Strangely enough, yesterday's DB RDL's with heavier weight wasn't as much of a grip problem than last week when I posted that comment. If I can consciously focus on gripping hard, I can take my grip a lot further. Sometimes I forget about what I am holding on to and that is when my hands start slipping.

I can grip a lot more with a barbell for obvious reasons, but I really like the feel of the DB RDL, I can get a greater ROM more comfortably and the way the DB's travel just feels better than the "locked up" feeling of a barbell RDL.

Yeah those thick handle dumbbells suck. My gym has both kinds fortunately.

That's good. Well at least my grip will get stronger.

I refuse to use straps! I've made it this far without them.

Wow, you really got magnificent grip powers. LOL Mines suck, but I've been using straps for eva and chalk cuz' my hands sweat so much. Plus I figure girls don't need to have thick forearms. lol But even then, I still fear the larger db's because the handles are bigger and my hands are so tiny. Need to advance to 85's for SLDL and not sure when I'm gonna make that move.

Keep it up!

 

[fufu]

12/26/10

bench press -
3x5 205 lbs

chin ups -
1x5 +10, pronated grip
1x5 +10, neutral grip
1x5 +10 supinated grip

unilateral DB rows -
3x10 each side 100 lbs

barbell OHP -
3x10 95 lbs

10 minutes of intervals on incline treadmill

 

[fufu]

Wow, you really got magnificent grip powers. LOL Mines suck, but I've been using straps for eva and chalk cuz' my hands sweat so much. Plus I figure girls don't need to have thick forearms. lol But even then, I still fear the larger db's because the handles are bigger and my hands are so tiny. Need to advance to 85's for SLDL and not sure when I'm gonna make that move.

Keep it up!

Thanks for the kind words, and good luck with your grip training. It is easy to forget about training it!

 

[fufu]

Today -

foam roll

warm up

hang clean (above the knee) -
1x10 45 lbs
1x6 95 lbs
5x3 135 lbs

speed box squat -
4x3 185 lbs (1 second pause on box)

speed bench press -
5x3 150 lbs

half kneeling sequential lift -
2x10 each side #40

plank -
2x30 seconds

towel chin ups -
2x6 BW

towel static holds -
1x30 seconds BW

CoC trainer -
2x12 each hand

TFL stretch/activation

stretch

I switched my program up pretty drastically. I getting bored of power lifting workouts and right now my main goal is to be more well rounded in physical ability. Power, conditioning, body weight strength, stability etc. I also need to fix a lot of my movement patterns that I ignored for too long and have been giving me pain.

So right now this is my basic template, but I'll probably be tweaking it -

workout I - upper body strength training
workout II - power, core stability, grip, corrective work
workout III - lower body strength training
workout IV - hip + shoulder stability, power endurance, conditioning type stuff

 

[Supplementcave]

Just dropping by to say "hi" and to ask u what CoC trainer means?

 

[fufu]

Just dropping by to say "hi" and to ask u what CoC trainer means?

Captain of Crush grip device

YouTube - Captains of crush #3 closed 3 reps

(not my video)

Resistance from low to high -

guide
sport
trainer
#1
#2
#3
#4

 

[IslandGirl]

Thanks for the kind words, and good luck with your grip training. It is easy to forget about training it!

Thanks, but I've given up on grip training. I've got forearm tendonitis on both arms. lol The straps really do help me.

But I did get over the fear of the thicker handles. I grabbed the 90's last night and did rows. Pretty happy about that.

Have a great week!

 

[Supplementcave]

Captain of Crush grip device

YouTube - Captains of crush #3 closed 3 reps

(not my video)

Resistance from low to high -

guide
sport
trainer
#1
#2
#3
#4

I didn't know that is what they were called. I have some but they are not labeled like those. Mine start at 100lbs and move up in 50lb increments, they go up to 350lbs. I struggle with the 250's for reps and can't even begin to mess w/ the 300's.

 

[fufu]

I didn't know that is what they were called. I have some but they are not labeled like those. Mine start at 100lbs and move up in 50lb increments, they go up to 350lbs. I struggle with the 250's for reps and can't even begin to mess w/ the 300's.

Captain of Crush is the specific brand of that kind of gripper.

Lots of companies make ones that look pretty much the exact same.

Ironmind's CoC is often regarded as the best when it comes to producing those kinds of gripper due to durability and regulation of tensions in their grippers.

 

[fufu]

Thanks, but I've given up on grip training. I've got forearm tendonitis on both arms. lol The straps really do help me.

But I did get over the fear of the thicker handles. I grabbed the 90's last night and did rows. Pretty happy about that.

Have a great week!

If you don't mind me asking, how did your tendonitis come about?

 

[davegmb]

Hows your Christmas been youngster? what you got planned for new year, it must be a good party if your at college im imagining something that American Pie would be proud of lol?!

 

[fufu]

Hows your Christmas been youngster? what you got planned for new year, it must be a good party if your at college im imagining something that American Pie would be proud of lol?!

lol, I'm home for the Holidays, no crazy parties for me. Christmas has been a much needed break.

Maybe a bit of herbal therapy is in order though, for new years!

Happy holidays to you and your wife.

 

[fufu]

Today -

foam roll

warm up

front squat -
1x10 45 lbs
1x5 135 lbs
1x5 185 lbs
1x3 205 lbs
3x1 225 lbs
1x5 185 lbs

sumo deadlift -
1x5 135 lbs
1x3 225 lbs
1x1 315 lbs
1x5 365 lbs
2x5 315 lbs (DOH grip)

DB Bulgarian squats -
2x10 each leg x2 25 lbs

treadmill -
15.0 grade incline, 3.5 speed, 10 minutes
5 minute cool down

stretch

Wow, I felt stupid weak on the deadlift today. I though 365 was going to be a piece of cake! That is what happens when you take time off, then get sick and have to take more time off, and end up not training any heavy lower body for 2 weeks.

Oh well, absolute strength isn't my only goal anymore. But, It is pretty depressing considering I was pulling 405 for 8 a month ago.

Front squatting felt pretty good. I didn't push it in that lift, I had a lot more in me. It has been a while since I front squatted besides that one 20 rep set a few weeks ago.

 

[Seanp156]

and end up not training any heavy lower body for 2 weeks.

Heh, It's been almost 2 weeks since I trained upper body... Most because of holiday schedules being shifted around. Sunday will be my first upper body session in 2 weeks.

 

[fufu]

Heh, It's been almost 2 weeks since I trained upper body... Most because of holiday schedules being shifted around. Sunday will be my first upper body session in 2 weeks.

Coming back after long breaks can be depressing, lol.

Good luck.

 

[fufu]

Today - power endurance

warm up

power circuit (all exercises done as forceful as possible) - RI 60 seconds
36 lb KB swing
chin up (BW)
push up (BW)
65 lb KB standing unilateral row
36 lb KB unilateral OHP

5 sets
I started with 1 rep each exercise, then increased 1 rep to all exercises each following set.
So I ended with 5 reps each exercise on the last set.


Turkish get-up -
3 reps each side w/ 36 lb KB, no rest between reps/sides

ab wheel roll outs - RI 60 seconds
3x5, body weight

chin ups - RI 60 seconds
1x8 BW
1x4 BW
1x2 BW

push ups - RI 60 seconds
1x10 BW
1x15 BW
1x20 BW

CoC #1 -
5x3 each hand

KB swings - RI 75 seconds
1x30 36 lb KB
1x20 36 lb KB
1x10 36 lb KB

stretch

Good stuff.

 

[fufu]

My abs are so sore, I think roll outs are the culprit.

I casually extended my torso last night and the soreness was so acute and sudden that the pain actually made me dizzy.

 

[fufu]

Today (upper strength) -

warm up

flat bench press -
3x3 215 lbs

flat DB bench press -
3x5 x2 90 lb DB's

weighted chin up -
3x5 +15 lbs (pronated, neutral, then supinated grip each following set, respectively)

unilateral DB row -
3x6 each side 105 lbs

barbell OHP -
2x10 105 lbs

treadmill -
10 minutes per mile pace, 1 mile ran

stretch, then a bit of hip mobility

I'm not lifting as heavy as I have been, but pure strength is no longer my one and only goal. Training is refreshing and enjoyable once again. I also don't feel like I have been beat the hell up after every workout.

I also started a new meal plan today. 3200 calories a day, with a general decrease in carbs/shit food and an increase in vegetables and legumes. It is nothing fancy. I'll still be eating a ton of protein. I have two factors involved in the way I shape this diet - pragmatism and health.

I'd rather not spend so much time and energy eating. I am pretty tired of eating 4500-5000 calories a day and I haven't felt true hunger in months, probably about a year to be honest. Now that my training goals are different, this new caloric range will suit me fine. I'll probably lose weight, but that is ok with me.

 

[davegmb]

yeah training to your maximum every time is tough, my back hurts all week after deadlifts, thinking of changing them to rack pulls soon just to go easy on my lower back.

 

[fufu]

yeah training to your maximum every time is tough, my back hurts all week after deadlifts, thinking of changing them to rack pulls soon just to go easy on my lower back.

What kind of pain do you have during full range of motion deadlifts been giving you?

Are you talking about muscle soreness or something else?

 

[davegmb]

What kind of pain do you have during full range of motion deadlifts been giving you?

Are you talking about muscle soreness or something else?

Yeah just DOMS, im fine doing the lift and usually the day after that but by day 3 my lower back and my hamstrings are very stiff

 

[fufu]

Good to hear, I was hoping you weren't training through some sort of abnormal pain.

 

[fufu]

Today (power) -

foam roll
warm up

hang power clean -
1x10 45 lbs
1x6 95 lbs
1x3 133 lbs
5x3 148 lbs (strange number because I was using bumper plates which were standardized in kilograms, not pounds)

speed box squat (1 second pause on box) -
4x3 195 lbs

speed bench press -
4x3 155 lbs

half kneeling sequential lift -
2x8 each side #50

plank -
2x55 seconds BW

towel chin ups -
2x7 BW

towel hang -
1x40 seconds BW

CoC trainer -
2x15 each hand

stretch

Good day. Everything went nicely. I have been doing a lot of soft tissue work and stretching on my TFL and glute med as well as doing hip mobility drills, it really seems to be helping my squat movement.

Strangely enough, towel chin ups feel like a more natural pull than using a bar.

 

[fufu]

Today -

foam roll
warm up

front squat -
1x5 195 lbs
1x3 215 lbs
3x1 235 lbs
1x5 195 lbs

sumo deadlift (DOH grip all sets) -
3x5 325 lbs

DB Bulgarian squat -
2x10 each leg x2 30 lbs

hyper extension -
1x8 BW
3x8 +10 lbs

played w/ some KB swings

treadmill intervals -
warm up
incline: 15.0, speed: 5.5 20 seconds on, 20 seconds off, 5 times through
cool down

stretch

Good session. Nothing too heavy, but it felt good.

 

[JerseyDevil]

Hey fu... your front squats are awesome!