Fu Fu's l337 journal

[fufu]

ty JD, I'm getting back into the feel of them, I do quite enjoy them!

 

[davegmb]

^^^^^^^^^^^^ hahaha

 

[fufu]

^^^^^^^^^^^^ hahaha

Could one even be more random if they tried? These spammers are incorrigible.

 

[fufu]

Today (upper strength) -

foam roll
warm up

flat bench press -
3x3 225 lbs

flat DB bench press -
3x5 x2 95 lbs

weighted chin up -
3x5 +20 lbs (pronated, neutral then supinated grip, respectively)

unilateral DB row -
3x5 each side 110 lbs

treadmill running -
pace: 8:57 minutes per mile, 1 mile ran.

stretch

I discovered how to get better hip drive today...it really made a difference benching. Instead of bridging as hard as I can just on the way up on the bench, I keep that same tension when I bring the bar down. It is probably how you're supposed to do it...lol, just took me this long to figure it out.

 

[fufu]

Today -

tennis ball on TFL and glute med
foam roll
warm up

power hang clean -
1x10 45 lbs
1x6 89 lbs
1x3 133 lbs
1x1 155
5x3 160 lbs

speed box squat (1 second pause on box) -
4x3 205 lbs

speed bench press -
4x3 160 lbs

half kneeling sequential lift -
2x8 each side #60

plank -
2x65 seconds BW

towel chin ups -
2x8 BW

CoC #1 -
5x4 closes each hand

hyperextension -
3x8 +15 lbs

stretch

 

[fufu]

forgot to add this in, I did it at the end of the workout -

circuit w/ 30 lb KB - RI 60 seconds
10 swings
10 goblet squats
10 unilateral OHP each side
10 unilateral row each side
10 push ups

3 rounds

 

[naturaltan]

NT piping in. Been a while since I've been on this forum and don't know many here anymore, so I'll just start by saying

 

[fufu]

hola, welcome to my humble journal abode.

Join date 2001 eh?

 

[fufu]

Today (lower strength) -

foam roll
tennis ball rolling/stretching on TFL and glute medius
warm up

front squat -
1x10 45 lbs
1x5 135 lbs
1x3 185 lbs (this was last warm up set)
1x5 205 lbs
1x3 225 lbs
3x1 245 lbs
1x5 205 lbs

sumo deadlift DOH grip -
3x5 335 lbs

DB Bulgarian squat -
2x10 each side x2 35 lbs

treadmill -
incline 15.0, speed 5.5
intervals: 20 seconds on, 20 seconds off, 10 times through
1 minute straight at speed 6.0, same incline

stretch

Good session, grip was slipping a bit on deadlifts, but I managed to use DOH for all reps and sets without dropping the bar. Front squats felt very good.

 

[naturaltan]

hola, welcome to my humble journal abode.

Join date 2001 eh?

Yep ... been a while.

 

[JerseyDevil]

front squat -
1x10 45 lbs
1x5 135 lbs
1x3 185 lbs (this was last warm up set)
1x5 205 lbs
1x3 225 lbs
3x1 245 lbs
1x5 205 lbs

And here I was excited about doing 195 for 7

 

[fufu]

And here I was excited about doing 195 for 7

Numbers are just numbers.

As long as we are training hard and making progress, we are all in the same boat.

Thanks though.

 

[fufu]

Today -

Well, I am snowed in. We didn't get a ton of snow, only about 6 inches, but it is really icy sleety snow and the roads are pretty bad. I went to the grocery store about 5 minutes away on the main plowed road and I was sliding even then.

So, home gym session. I did a bunch of stuff. It was more of a fun meditative workout. I didn't count reps on a lot of stuff.

Some of the stuff I did with kettlebells, bands, BW and a weighted vest -

Turkish get ups
hip extension bridge variations
overhead squats
weighted squats
push ups
plank push ups
plank variations
KB swings
rows
single leg stuff
anti-rotation stability exercises

I ended with this -

CoC #1 -
5x5 closes each hand

50 squats w/ 20 lb weighted vest
rest 20 seconds
30 BW push ups
rest 20 seconds
60 bilateral rows w/ 65 lb KB

stretch

Heart rate was up there pretty much the whole time. I made it challenging. The end was obvious really tough. I felt pretty sick after that.

 

[davegmb]

Nice work Fu, good improv

 

[fufu]

Today (upper strength) -

warm up

bench press -
3x3 230 lbs

flat DB bench press -
3x5 x2 100 lbs

weighted chin ups -
3x6 +10 (pronated, neutral and supinated grip, each respective set)

unilateral DB row -
3x5 each side 115 lbs

treadmill run -
incline: 0.0
pace: 8:00 minutes per mile
distance ran: 1 mile

^hey, not a bad mile time for a 200 lb weight lifter. Not great either, though.

stretch

I felt sluggish hefting those heavy weights around. I only make lifting more difficult if I "go through the motions" and don't concentrate on forcefully completing every rep. Chin ups and DB benching went well, however.

 

[JerseyDevil]

Nice work fu. How much do you weight these days?

 

[fufu]

Nice work fu. How much do you weight these days?

200 lbs of man meat.

 

[Seanp156]

200 lbs of man meat.

Lightweight.

 

[fufu]

Lightweight.

I know right.

 

[fufu]

Today (power) -

warm up

power hang clean -
5x3 170 lbs

speed box squat (3 second pause on box)-
4x3 185 lbs

speed bench press -
4x5 145 lbs

half kneeling sequential lift -
2x12 each side #40

towel chin ups -
1x10 BW

CoC #1 -
5x6 closes each hand

kettlebell complex (45 lb KB used) - RI 90 seconds
20 reps swing
20 reps goblet squat
RI
15 reps swing
15 reps goblet squat
RI
10 reps swing
10 reps goblet squat
RI
5 reps swing
5 reps goblet squat

plank -
2x75 seconds BW

stretch

I felt really good today...it was nice. All the exercises felt very fluid. I've been spending a lot of time strengthening my left hip extensors/lateral rotators/abducters and stretching/relaxing my hip flexors/medial rotators/adducters. When I finally broke my squat technique down I noticed I was leaning heavily to the right for a variety of reasons. Its improving, I'm feeling more stabilized/stronger on the left right.

 

[davegmb]

Wow thats a workout you dont often see, great work fu

 

[fufu]

Wow thats a workout you dont often see, great work fu

thank, I've switched up my "program", I'm going for more well-rounded abilities.

 

[fufu]

Today (lower strength) -

warm up

front squat -
1x10 45
1x6 135
1x1 185 (warm up ends here)
1x5 215 lbs
1x3 235 lbs
3x1 255 lbs
1x5 215 lbs

sumo deadlift DOH grip -
3x5 345 lbs

Bulgarian squat -
2x10 each leg x2 40 lbs, ouch

hyper extension -
3x8 +20 lbs

treadmill intervals -
incline: 15.0
speed: 6.0
20 seconds on, 20 second off, 10 times through
cool down

stretch

Very tough but very enjoyable session today.

 

[soxmuscle]

That's a fantastic front squat. I've been killing the behind the back, ass to the ground squats but I think I'm going to add in some light front squat work following my heavy portion, replacing the extensions I've been doing.

Light front squats and light barbell step-ups seem to work best for me.

Keep up the good work, my friend!

 

[fufu]

Thanks Sox, let me know how those front squats go.

 

[Phineas]

Today (lower strength) -

warm up

front squat -
1x10 45
1x6 135
1x1 185 (warm up ends here)
1x5 215 lbs
1x3 235 lbs
3x1 255 lbs
1x5 215 lbs

sumo deadlift DOH grip -
3x5 345 lbs

Bulgarian squat -
2x10 each leg x2 40 lbs, ouch

hyper extension -
3x8 +20 lbs

treadmill intervals -
incline: 15.0
speed: 6.0
20 seconds on, 20 second off, 10 times through
cool down

stretch

Very tough but very enjoyable session today.

Amazing front squats and deadlifts! Your 1RM on deads would probably be 2x BW or very close to I'm thinking. Awesome program.

 

[fufu]

Amazing front squats and deadlifts! Your 1RM on deads would probably be 2x BW or very close to I'm thinking. Awesome program.

thanks

I deadlifted 405x8 a couple months ago at 205 lbs, I think my 1RM was around 480-500 at the time. Since then I've been not eating nearly as much and tapered my intensity back and lifting more for health and over all ability. I'm sure I could still pull a x2 BW right now though.

 

[fufu]

Today (upper strength) -

warm up

flat bench press -
3x2 235 lbs

flat DB bench press -
3x7 x2 90 lbs

weighted chin up -
3x6 +15 lbs (pronated, neutral and supinated grip, each respective set)

high cable facepull -
2x10 #100

treadmill run -
incline: none
speed: 6:58 minutes/per mile pace
1 mile ran

^that was fucking hard

stretch

I hadn't done any running up to 4 weeks ago, and today I ran a sub 7 minute mile pace. I think I'm doing pretty good in that respect. I like running, but I get sick of it quick. Anything more than 1 mile is boring.

 

[davegmb]

Nice quick workout like it, chest and back together hurts, i tried it for a while was tough

 

[fufu]

Nice quick workout like it, chest and back together hurts, i tried it for a while was tough

I remember feeling the same when I first started pushing/pulling on the same days, but I've been doing it for so damn long I don't think twice about it anymore.