Fu Fu's l337 journal

[x~factor]

Holy shit, those Bulgarians were really tough.

After you've just done box squats, that's crazy!!!

 

[JerseyDevil]

I just realized I forgot to post my last deadlift w/o:

Deadlift -
3x3 415 lbs

RDL -
3x6 295 lbs

KB swing -
5x12 60 lbs

calf raise machine -
5x10 #130

Show off!!

 

[fufu]

After you've just done box squats, that's crazy!!!

The box squats don't really hit my quads like the Bulgarians...plus the box squat weight is relatively light for me, I'm just getting back into the movement. I injured my right knee doing full ROM front squats, and the box squat gives me zero pain, so I'm going with that for now. I was front squatting what I am back squatting now, and the fronts are much harder, so these backs feel relatively easy for now. So for those reasons, I felt pretty fresh for the Bulgarians...which were KILLER.

Show off!!

lol

 

[fufu]

Today -

warm up

unilateral KB OHP -
3x10 each side 60 lbs PR

unilateral low cable row -
4x12 each side #120

hammer strength chest press -
2x10 w/ x2 70 lbs
1x8 w/ x2 70 lbs

stretch

Great session. OHP was solid.

 

[fufu]

Today -

warm up

dead lift -
3x3 425 lbs (belt on, mixed grip)

RDL -
3x6 305 lbs

KB swing -
5x10 60 lbs

calf raise machine -
5x10 #140

stretch

Awesome session. The last set of dead lifts was the best, form was solid. My body felt good afterward, no lower back rawness or muscle strain/ache. Form on the first 2 sets was questionable on the last reps, but it was overall good. I got pitched a bit forward on those reps, there was some thoracic rounding.

I am realizing I am nearing my old dead lift strength...perhaps PRs this summer?

 

[fufu]

Today -

warm up

flat DB bench press -
4x3 w/ x2 110 lbs

weighted chin up -
4x2 +50 lbs (supinated grip)

KB unilateral OHP -
1x6 each side 70 lbs PR
1x5 right side, 1x4 left side, 70 lbs
1x3 right side, 1x2 left side, 70 lbs

^lol, my strength went out on the window with that, I took it too far on the first set.

unilateral DB row -
3x8 each side 125 lb

stretch

Great session. The dumb bell benching was scary, I had to get really focused for that shit. Every set and rep was solid though, a very proud few sets right there. I've done 1x3 w/ x2 100 lbs on the DB flat press, but only for one set. Today I owned 4, so that feels good. KBOHP was a PR as well. Feels good to set personal records again!

 

[davegmb]

Yeah 50kg db benching is really strong Fu

 

[fufu]

Yeah 50kg db benching is really strong Fu

Thanks, Dave. It took me a lonnngg time to finally clinch some sets at that weight. Now onto the 115's...ahhh!

 

[fufu]

Today -

warm up

box squat -
5x5 255 lbs (hips below knees)

DB Bulgarian squats -
3x4 each leg w/ x2 90 lbs

Done. Back squats felt pretty easy, Bulgarians did not.

 

[fufu]

Today -

warm up

unilateral KB OHP -
3x8 each side 65 lbs PR

unilateral low cable row -
4x10 each side #130

hammer strength chest press -
3x8 w/ x2 80 lbs

quick stretch

Done. Great session. OHP was really tough.

 

[fufu]

Today -

warm up

deadlift - (belt, mixed grip)
2x3 435 lbs
1x3 440 lbs PR

RDL -
3x5 315 lbs

calf raise machine -
3x10 #160 lbs

Awesome. Finally surpassed my old strength, and at a lighter BW of ~200. PRs in the deadlift is where the money is at. Nothing more to be said here.

 

[JerseyDevil]

PRs in the deadlift is where the money is at. Nothing more to be said here.

Exactly..... I need to do more deads!

 

[davegmb]

Great PR Fu, I'm hot on your heals with deads haha

 

[fufu]

Exactly..... I need to do more deads!

What a great lift, got to be done safely though!

Great PR Fu, I'm hot on your heals with deads haha

Thanks. KEep it up!

 

[fufu]

Today -

warm up

flat DB bench press -
3x5 w/ x2 105 lbs PR

weighted chin up - (all supinated grip)
1x2 +55 lbs
1x1 +60 lbs, +65 lbs

KB unilateral OHP -
3x3 each side 72.5 lbs PR

unilateral DB row -
3x5 each side 130 lbs PR

*takes a deep inhalation through the nose* Ahhh...can you smell that? Smells like PRs! Its been a long time since I've seen those guys consistently!

 

[fufu]

Today -

warm p

box squat - (no belt)
1x5 265, 270, 275 lbs
1x3 280. 285, 290, 295, 300 lbs

calf raise machine -
5x10 #170

Great squat session. First time squatting 300 in a while, it all went up relatively easy. I had more in the thank, but I decided to call it a day at 300. Patella tendons were feeling a bit raw...but I think that is because my quads are so frackin' tight.

 

[davegmb]

Great session

 

[fufu]

Today -

warm up

unilateral KB OHP -
3x12 each side 55 lbs PR

unilateral low cable row -
4x10 each side #140

hammer strength chest press -
1x8 w/ x2 85 lbs
1x8 w/ x2 90 lbs
1x6 w/ x2 90 lbs

Done. OHP felt really good today.

 

[fufu]

Today -

warm up

deadlift - (belt, chalk, mixed grip)
1x1 405, 415, 425, 435, 445, 455, 465
1x1 480 lbs PR

RDL -
3x10 275 lbs

calf raise machine -
5x10 #170

Fuck. Yes.

A 1RM deadlift PR...that is what training is all about. The lift went up quite easily for a 1RM! I have a good video of it, but I won't be able to get it up till later. I'm feeling good. What a way to end a training phase. Now time for 5 days of rest.

 

[davegmb]

Huge deadlifting Fu well done

 

[JerseyDevil]

Congrats on the huge PR! And then to follow it with RDL's? You are a madman!

 

[fufu]

Here is today's PR lift, sorry for the long video, I didn't bother editing it. By the way, I did NOT choose the gym music.

 

[fufu]

Huge deadlifting Fu well done

Thanks, Dave. I appreciate the comment.

Congrats on the huge PR! And then to follow it with RDL's? You are a madman!

Thanks JD.

lol, I almost went for a rep-out set with 405 instead on the deadlift from the floor. So in comparison, the RDLs weren't too bad. They KILLED my hamstrings though.

 

[fufu]

Today -

warm up

flat DB bench press -
4x6 w/ x2 90 lbs

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

KB unilateral OHP -
4x5 each side 60 lbs

unilateral DB row -
4x5 each side 110 lbs

stretch

First session back after a week long break. I felt really good, felt strong.

 

[fufu]

Today -

warm up

box squat - (short box, x2 10kg bumpers and 1 45 lb iron plate)
5x5 245 lbs

DB Bulgarian squat -
3x7 each side x2 65 lbs

Death. Those Bulgarian squats kicked my fucking ass. I had to lay down when I got back from the gym. Still feel fuckin' nauseous.

 

[fufu]

Today -

warm up

unilateral DB OHP -
4x14 each side 40 lbs

unilateral low cable row -
4x10 each side #120

HS chest press -
3x12 w/ x2 55 lbs

Done. Training at the hometown gym, no kettlebells to use.

 

[x~factor]

Nice PR. I like the way you psych yourself up.

Your workouts are as solid as ever.

 

[davegmb]

Do you use straps on the Bulgarians, because I always felt that held me back my grip?

 

[fufu]

Nice PR. I like the way you psych yourself up.

Your workouts are as solid as ever.

Thanks, x. All the eating and training comes together for the PR days.

Do you use straps on the Bulgarians, because I always felt that held me back my grip?

I've never used straps ever. For whatever reason, grip was never really an issue for me. I do have very large hands and long fingers, so that definitely helps.

Sounds like it is time for some grip training! Static holds with dumb bells is a great and simple way to do it.

 

[fufu]

Today -

warm up

deadlift -
5x2 405 lbs (belt, chalk, mixed grip)

RDL -
3x10 255 lbs

calf raise machine -
5x10 #130

quick pec stretches

Good stuff. Today I was tired, stiff and stressed, but the work out went very well considering those factors. Things felt relatively easy.