Fu Fu's l337 journal

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  1. #7861
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    2/14/17 -

    warm up

    bench press -
    5x5 w/ 165 lbs

    unilateral DB OHP -
    3x8 each side w/ 50 lbs (add 5 lbs per week, and decrease rep by 1)

    weighted chin up - (neutral grip)
    6x3 +25 lbs w/ 1 second hold at top (progress a 1 second each week)

    neutral grip low cable row -
    3x10 #130

    OHEE cable -
    3x10 #100

    DB single arm curl -
    2x10 each side w/ 30 lbs

    hip mobility

    Good.
    Last edited by fufu; 02-21-2017 at 01:20 PM.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  2. #7862
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    2/16/17

    warm up

    deadlift -
    3x3 w/ 385 lbs

    speed deficit deadlifts -
    3x3 w/ 245 lbs

    barbell RDL -
    3x5 w/ 245 lbs

    farmers walk static hold -
    2x20 w/ x2 185 lbs

    calf raise -
    3x15 #205

    leg press -
    3x10 (let tension off on bottom)

    side plank -
    3x10 each side

    t-spine mobility

    Good.
    Last edited by fufu; 02-21-2017 at 01:20 PM.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  3. #7863
    fiendish thingy
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    2/20/17

    warm up

    OHP -
    3x3 135 lbs

    bench press -
    3x3 195 lbs

    DB bench press -
    3x5 w/ x2 75 lbs

    weighted chin up -
    3x3 +40 lbs (neutral grip)

    unilateral DB row -
    3x8 each side w/ 100 lbs

    high cable facepull -
    3x10 #110 (1 second pause at full retraction)

    plank -
    3x20 seconds

    EZ bar curl -
    2x12 w/ 65 lbs

    EZ bar OHEE -
    2x12 w/ 65 lbs

    hip mobility
    t-spine mobility

    Good.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  4. #7864
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    Today -

    above knee hang power clean -
    1x5 45 lbs
    1x3 95, 115, 135 lbs
    1x2, 145, 155, 165 lbs

    3x2 175 lbs (these were good, but felt a little off. I felt like I wasn't getting as much power as I could. I was catching them high and in good position...but maybe slightly forward.)

    front squat -
    1x1,2,3,4 235 lbs (felt good, good groove. no knee sleeves this phase, just like all of last phase)

    unilateral DB RDL -
    3x3 each side w/ x2 80 lbs (i figured out a better way to position the DBs. If I am standing on my right foot, I will hold the left dumb bell with a more-or-less pronated grip, and hold the right dumb bell with a more-or-less neutral grip. this seems like a good way to balance the weight. I felt really solid technique-wise on these today)

    DB Bulgarian squat -
    3x3 each side w/ x2 55 lbs

    roll out from knees -
    3x6 BW (felt really easy with really solid technique)

    calf raise -
    3x10 #250

    t-spine mobility

    Awesome session. Did shorter RIs overall because I needed to be efficient with time.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  5. #7865
    fiendish thingy
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    Today -

    warm up

    bench press -
    5x5 w/ 175 lbs (felt strong, fast, and in the groove, definitely more in the tank, add 10 lbs next week)

    unilateral DB OHP -
    3x7 each side w/ 55 lbs (felt solid. next week add 5 pounds, and cut off a rep from each set.)

    weighted chin up -
    6x3 +25 lbs w/ 2 second isometric hold at top each rep (felt good. add 1 second to isometric next week)

    low cable neutral grip row -
    4x10 #140

    single arm DB curl -
    2x10 each side w/ 35 lbs

    cable OHEE -
    3x10 #110 (used metal triangle attachment, I'm gonna use that this phase instead of rope)

    t-spine mobility
    hip mobility

    Awesome session. Felt great.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  6. #7866
    fiendish thingy
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    Today -

    warm up

    deadlift -
    3x3 395 lbs (felt really solid. chalk, MG, no belt)

    speed deficit deadlift - (standing on 45 lb plates)
    3x3 255 lbs

    RDL -
    3x5 255 lbs

    farmers walk static hold -
    2x20 seconds w/ x2 190 lbs

    leg press -
    3x10 #220 (set seat so that there are 6 exposed notches above seat, don't let tension off legs at bottom)

    calf raise -
    3x15 #220

    side plank w/ arm OH -
    3x15 seconds each side

    Awesome session. Everything felt great. May have to cut volume down on this session in later weeks.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  7. #7867
    fiendish thingy
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    Today -

    warm up

    OHP -
    3x3 w/ 140 lbs (solid, focusing on getting the quads and glutes super tight from the start, no belt as usual)

    barbell -
    3x3 w/ 200 lbs (no psyching up, solid today)

    DB bench press -
    3x5 w/ x2 80 lbs (easy)

    weighted chin up -
    3x3 +45 lbs (neutral grip, easy)

    unilateral DB row -
    3x8 each side w/ 105 lbs

    high cable facepull -
    3x10 #120 (1 second pause at full retraction)

    plank -
    3x25 seconds

    EZ bar curl -
    2x12 w/ 70 lbs

    EZ bar OHEE -
    2x12 w/ 70 lbs

    Awesome session. Everything felt great.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  8. #7868
    fiendish thingy
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    Today -

    warm up

    above knee hang power clean -
    1x5 w/ 45, 95, 115 lbs
    1x3 w/ 135 lbs
    1x2 w/ 145, 155, 165, 175 lbs

    3x3 w/ 185 lbs (these felt fantastic today. I had one rep that felt as close to perfect technique as I've done so far. I discovered a new technique point today. When I'd drop into the hip hinge position, I found that getting a more forward torso position (instead of upright), helped me generate a lot more power from the bottom of the hang (more tension on glutes and hams, and more elastic effect). I found in that position, after I had dropped down into the hang, that I could generate a real quick drive up (and it was almost like I dropped down very quickly and slightly before this, even though I was at the bottom of the hang.) I found this technique helped me to generate more power catch the bar in a better and higher position. I also found that I could wedge my hips forward into the bar, and that helped me get more power as well (instead of just extending completely vertical into straight triple extension, although trip extension definitely occurs.) I need to remember to get a more forward torso position on the bottom of the hang, and wedging my hips forward into the bar when exploded at the top.)

    front squat -
    1x1,2,3,4 w/ 245 lbs (Tough until the last set where I psyched up. I think I was going a little bit through the motions on the first 3 sets, as the 4th set was significantly easier than the 3rd. I've tweaked my form a little too. I stand slightly wider, with toes slightly more out, and I focus on relaxing on adductors on the way down to get my hips and knees out.)

    unilateral DB RDL -
    3x3 each side w/ x2 85 lbs

    DB Bulgarian squat -
    3x3 each side w/ x2 60 lbs

    calf raise -
    3x10 #265

    roll out from knees -
    3x7 BW

    Awesome session. Hang power cleans felt really great, definitely easier than last week. I need to remember to get a more forward torso position on the bottom of the hang, and wedging my hips forward into the bar when exploded at the top.)
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  9. #7869
    fiendish thingy
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    ^correction, 3x2 on working sets of AKHPC
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  10. #7870
    fiendish thingy
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    91622575

    Today -

    warm up

    bench press -
    5x5 w/ 185 lbs (went smoothly. no psyching up necessary. Next week, start progressing by 5 lbs until the end of the phase to ensure I can maintain the 5x5 for as long as reasonably possible.)

    unilateral DB OHP -
    3x6 each side w/ 60 lbs (cut down reps to 5 next week)

    weighted chin up - 3 second isometric hold at top of each rep
    6x3 +25 lbs

    neutral grip low cable row -
    4x10 #150

    overhead cable elbow extension -
    3x10 #120

    single arm DB curl -
    2x10 each side w/ 40 lbs

    hip mobility
    t-spine mobility

    Awesome session. Will need to cut down volume on this session eventually.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  11. #7871
    fiendish thingy
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    91622575

    Today -

    warm up

    deadlift -
    3x3 405 lbs (mixed grip, chalk, no belt) (no psyching up, went well, definitely more in tank. A business as usual kind of day on the deadlifts.)

    speed deficit deadlift -
    3x3 265 lbs

    RDL -
    3x5 265 lbs

    farmers walk static hold -
    2x20 seconds w/ x2 195 lbs (grip felt strong, but god damn, sometimes these fucking hurt my hands)

    leg press -
    3x10 #235 (focusing on keep foot pressure just in front of ankle)

    calf raise -
    3x15 #235

    side plank with arm OH -
    3x20 seconds each side

    Good stuff.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  12. #7872
    fiendish thingy
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    91622575

    Today -

    warm up

    OHP -
    3x3 145 lbs (first set was solid, 2nd set good, then 3rd rep of 3rd set I fell out of groove and the rep lasted much longer than it should have. I was distracted during OHP because of certain people I hadn't seen in a while at the gym, and the cleaners were coming when I was there.)

    bench press -
    3x3 205 lbs (first set was really slow. The bench I was using was crooked and getting the bar off the hooks was a bitch. The bar was crooked too...fucking A. I gotta get to a better gym soon. I switched benches for my 2nd and 3rd set. They went better than the first, but weren't as strong as I would have hoped considering the weight. I was distracted again because this guy would not stop talking to me.)

    DB bench press -
    3x5 w/ x2 85 lbs (solid, plenty more in tank)

    weighted chin up -
    3x3 +50 lbs (neutral grip)

    unilateral DB row -
    3x8 each side w/ 110 lbs

    high cable facepull -
    3x10 #130 w/ 1 second pause at full retraction each rep

    plank -
    3x30 seconds

    EZ bar curl -
    2x12 w/ 75 lbs

    EZ bar OH skull crusher -
    2x12 w/ 75 lbs

    Hard time getting focused for 1st half of session, but overall it went well.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  13. #7873
    fiendish thingy
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    Today -

    warm up

    above knee hang power clean -
    1x5 45 lbs
    1x3 95, 115 lbs
    1x2 135, 145, 155, 165, 175, 185 lbs

    3x2 195 lbs (all sets and reps felt fantastic today. Caught them all high and in a good position. That more forward lean on the bottom of the hang is a great technique cue for me, it helped me a a lot today. I need to remember to continue doing this.)

    front squat -
    1x1,2,3,4 w/ 255 lbs (no sleeves. these were tough, but with overall good technique. I got really psyched up to do the last set, which went very well, except on the last rep I tapped the left side of the bar onto the safety bar, and it caused a slower rep than what normally would have been done. I was having some issues with a forward bending of the upper back and elbows coming down a bit, but everything else was good. I will progress in 5 lb increments from this point on this phase, and I will add in knee sleeves from this point on.)

    unilateral DB RDL -
    3x3 each side w/ x2 90 lbs (these felt great and in the groove today)

    DB Bulgarian squat -
    3x3 each side w/ x2 65 lbs (definitely can progress these over next few weeks)

    roll outs from knees -
    3x8 BW

    calf raises -
    3x10 #280

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  14. #7874
    fiendish thingy
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    91622575

    Today -

    warm up

    bench press -
    5x5 w/ 190 lbs (felt really great today technique and strength wise. No grinders. Definitely can progress these at 5x5 for at least another week. Today I focused on setting the bar in the best position before lowering it down, and remembering to squeeze the bar really hard when unracking it. I also found that placing the bar a little lower in my palm was helpful.)

    unilateral DB OHP -
    1x5 each side w/ 65 lbs
    1x4 each side w/ 65 lbs (left shoulder sometimes loses stability as the reps go on, and that's what happened. was a technique issue, not strength. I just matched reps on right side.
    1x5 each side w/ 65 lbs

    pause weighted chin ups - 4 second pause at top each rep
    5x3 +25 lbs (cut off set next week)

    low cable neutral grip row -
    4x10 #160

    OH elbow extension w/ stiff handle -
    3x10 #130

    single arm curl -
    2x8 each side w/ 45 lbs (cut reps to 6 next week)

    t-spine mobility
    shoulder mobility
    hip mobility

    Awesome fucking session. Felt great today.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  15. #7875
    fiendish thingy
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    Today -

    warm up

    deadlift -
    3x3 415 lbs (dead-stop reps today. chalk, MG, no belt)(All sets were solid. First were a bit slow (still solid, not grinders) on the first rep because I wasn't psyching up. On the last set, I psyched up (but not 100%), and the reps were fast considering the weight, and in the groove. Much more in tank. I wanted to do more reps on the last set but it's too early in the phase to start going for PRs. If I went for a PR set today I'd risk fucking up the remaining of the phase. I remembered to get good deep breaths on the last set, something I haven't been focusing on too much in recent months. It's a good cue I need to remember.)

    deficit deadlift - standing on 45 lb plates
    2x5 w/ 315 lbs (DOH. first set I let the bar get a bit too far from my shins on the bottom 1/3 of the rep. On the 2nd set, technique was really solid.)

    RDL -
    3x5 w/ 275 lbs (used straps. using straps makes it much easier to focus on hitting the hamstrings and glutes, instead of fighting to keep the bar in my hands. I get enough grip work outside RDLs anyway.)

    farmers walk static holds -
    2x20 seconds w/ x2 200 lbs (very solid. easier than last week.)

    leg press -
    3x10 #250

    calf raise -
    3x15 #250

    side plank with arm OH -
    3x25 seconds each side (I'm going to cut a set off of these starting next week)

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

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