Fu Fu's l337 journal

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  1. #7891
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    Today -

    warm up

    bench press -
    5x6 w/ 175 lbs (way more left in tank. still focusing on good leg drive and resetting arch and packed shoulder between reps. Felt really strong and really in the groove today.)

    OHP -
    3x10 w/ 105 lb (really well in groove. focusing on keeping knees and hips locked out the whole time, lowering the bar close to my face, and leaning back when letting the bar down, then getting my head pushed thru once the bar clears the head, and shooting my whole torso forward. I also don't let the bar too low, I just it just to my chin/slightly below, to maintain good tension and positioning on the bottom. If I let the bar crash too low, I lose positioning which fucks with future reps. add 5 lbs per week from here on out)

    weighted chin up -
    3x8 +5 lb (neutral grip. add 5 lbs a week)

    low cable row -
    5x12 #72.5

    cable OHEE with stiff handle -
    3x15 #57.5

    cable curl -
    3x10 #42.5

    t-spine mobility
    hip mobility

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  2. #7892
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    91622575

    Today -

    warm up

    deadlift -
    3x5 w/ 395 lbs (dead stop, MG, chalk, no belt) (these felt awesome today, in the groove, snappy. working on getting a more upright posture and getting more quads into on the bottom.)

    deficit deadlift -
    1x3 235, 245, 255, 265 lbs (standing on 25 lb bumper plates, working on getting hips closer to bar, knees out, and more upright posture on the bottom.)

    RDL -
    3x10 w/ 235 lbs (DOH, chalk, didn't use straps today to train grip)

    leg press -
    3x10 w/ #230 (progress by #10 each week from this point on)

    calf raises -
    3x10 w/ 195 lbs

    side plank with arm OH -
    3x15 seconds each side

    t-spine mobility

    Awesome session. Moved smoothly through this one.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  3. #7893
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    Today -

    warm up

    bench press -
    5x3 w/ 205 lbs (went pretty well today. power rack was taken, so I had to use the shitty bench that don't have a bar stopper. It's hard to set up my position on that kind of bench press. Plus, the safety pins were set really far back, making it even more difficult to set up. After my 2nd set, I was able to move to the power rack, but it fucked with my focus. Overall, the benching went smooth, but I just wasn't as locked into the groove as well as I could have been.)

    DB bench press -
    2x8 w/ x2 85 lbs (very doable)

    chest press machine -
    2x12 w/ x2 50 lbs

    weighted chin up -
    3x5 +25 lbs (supinated grip)

    unilateral DB row -
    3x10 each side w/ 105 lbs

    rear delt facepull -
    3x12 #42.5 (slight pause at full retraction each rep)

    plank -
    3x25 seconds

    EZ bar curl -
    2x12 w/ 75 lbs

    EZ bar OHEE -
    2x12 w/ 75 lbs

    hip mobility
    t-spine mobility
    shoulder mobility

    Awesome session. Today's sessions has the most volume, I'll probably have to cut down on it as the weeks progress.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  4. #7894
    fiendish thingy
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    5/2/17 -

    back squat -
    5x5 w/ 195 lbs (I'll be using squat shoes this phase. need to focus on getting knees out and getting even pressure in feet, and allowing knees to break forward more to start)

    unilateral DB RDL -
    3x3 each w/ x2 80 lbs

    DB Bulgarian squat -
    3x8 each w/ x2 35 lbs

    calf raise -
    3x15 w/ 145 lbs

    roll out from knees -
    3x6 BW

    Good stuff.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  5. #7895
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    Yesterday -

    bench press -
    5x6 w/ 195 lbs (felt really solid and in the groove. had more in the tank each set.) (I realized I fucked up and progressed to 195 instead of 185....but 195 felt fine. From this point on, progress by 5 lbs per week).

    OHP -
    3x10 w/ 110 lbs (need to cut reps down to 8 per set going forward. Still progressing by only 5 lbs. I've really been locking into the groove on these this phase. Keeping knees and hips locked out, while leaning the entire body back to let the bar down, and then pushing head through once bar clears head. This has been the key.)

    weighted chin up -
    3x8 +10 lbs (n x2, s x1)

    low cable row - (close neutral grip)
    5x12 #80

    cable OHEE -
    3x15 #65 (progress by #5 going forward)

    cable curl -
    3x10 #55 (progress by #5 going forward)

    hip mobility
    t-spine mobility

    Felt really solid today.
    Last edited by fufu; 05-06-2017 at 05:01 AM.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  6. #7896
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    91622575

    Today -

    warm up

    deadlift -
    3x5 w/ 405 lbs (no belt, MG, chalk) (tough, but in the groove, and definitely had more reps in the tank each set. Only psyched up a lot for 2nd set. I can progress by 10 lbs for next week, but I gotta focus intently.)

    RDL -
    3x10 w/ 245 lbs (DOH first 2 sets, straps last set. Felt relatively easy.)

    deficit speed deadlift - (standing on 25 lb bumper plates)
    1x3 245, 255, 265, 275 (these felt really in the groove and snappy. I accidentally did these after RDLs, but I like this set up more. It seems that going straight from heavy deadlifts makes these slower, and that RDLs between the two make the speed deadlifts faster.)

    leg press -
    3x10 #240 (progress by #10)

    calf raise -
    3x10 w/ 205 lbs

    side plank with arm OH -
    3x20 seconds each side

    Awesome session. Deadlifts felt really good.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  7. #7897
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    91622575

    Yesterday -

    warm up

    bench press -
    5x3 w/ 210 lbs (having a little trouble on some reps getting an arched upper back and packed shoulders, but nothing to bad. it just caused the bar the shift on the relative frontal plane a little. Overall, smooth, good speed, and in the groove)

    flat DB bench press -
    2x8 w/ x2 90 lbs (felt really solid, more in the tank)

    chest press machine -
    2x12 w/ x2 55 lbs

    weighted chin up -
    3x5 +30 lbs (supinated)

    unilateral DB row -
    3x10 each side w/ 110 lbs

    rear delt facepull -
    3x12 #50 (slight pause at full retraction)

    plank -
    3x30 seconds

    EZ bar curl -
    2x12 w/ 80 lbs (cut to 10 reps next week)

    EZ OHEE -
    2x12 w/ 80 lbs

    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.

  8. #7898
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    5/11/17 -

    warm up

    back squat -
    5x5 w/ 205 lbs (solid, easy, learning the movement better, getting good knee forward position throughout lift and mid-foot pressure, better stability out of hole)

    unilateral DB RDL -
    3x3 each side w/ x2 85 lbs (easy, in the groove for the most part)

    DB Bulgarian squat -
    3x8 each side w/ x2 40 lbs

    calf raise on smith machine -
    3x15 w/ 155 lbs

    roll outs from knees -
    3x7

    t-spine mobility

    Good stuff.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  9. #7899
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    91622575

    Today -

    warm up

    bench press -
    5x6 w/ 200 lbs (felt good and in the groove, still more in the tank. I think I can do another week of 5x6 with a 5 lb increase before I need to cut the reps.)

    OHP -
    3x8 w/ 115 lbs (cut to 3x7 next week)

    weighted chin up -
    3x8 +15 lbs (next week do 1x8,6,4)

    neutral grip cable low row -
    5x12 #87.5 (progress to #95 next week)

    cable OHEE -
    3x15 #70 (go to #72.5 next week)

    cable curl -
    3x10 #60

    hip mobility
    t-spine mobility

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  10. #7900
    fiendish thingy
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    5/16/17 -

    warm up -

    deadlift -
    3x5 415 lbs (no belt, chalk, MG) (tough, switching rep scheme next session)

    RDL -
    3x10 255 lbs (DOH 1st set, straps last 2)

    leg press -
    3x10 #250

    calf raise -
    3x10 #215

    side plank -
    3x25 seconds each side

    t-spine mobility

    Good stuff.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  11. #7901
    fiendish thingy
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    91622575

    all deadlifts this phase have been deadstop
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  12. #7902
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    91622575

    Today -

    warm up

    bench press -
    5x3 w/ 215 lbs (sets got progressively easier)

    DB bench press -
    2x8 w/ x2 95 lbs

    chest press machine -
    2x12 w/ x2 60 lbs

    weighted chin up -
    3x5 +35 lbs (supinated)

    unilateral DB row -
    3x10 each side w/ 115 lbs

    rear delt row -
    3x12 #55 (progress to 57.5 next week)

    plank -
    3x35 seconds

    EZ bar curl -
    2x12 w/ 85 lbs

    OHEE -
    2x12 w/ 85 lbs

    hip mobility
    t-spine mobility
    shoulder mobility

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  13. #7903
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    91622575

    Today -

    back squat -
    5x5 215 lbs (need to remember to stand wide with toes out, similar to sumo deadlift, but not as extreme)

    unilateral DB RDL -
    3x3 each side w/ x2 90 lbs

    DB Bulgarian squat -
    3x8 each side w/ x2 45 lbs

    calf raise -
    3x15 w/ 165 lbs

    ROFK -
    3x8 BW

    Quads and knees ached today during the first couple squat sets.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  14. #7904
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    59 Posts
    Rep Points
    91622575

    Yesterday -

    warm up

    bench press -
    4x6 w/ 205 lbs (felt really solid and in the groove, more in tank, getting better at even leg drive so the bar doesn't tilt side to side)

    OHP -
    1x8 w/ 120 lbs
    1x10 w/ 120 lbs (felt surprisingly easy today, so I did more reps)

    weighted chin up -
    2x8 +20 lbs (supinated)

    low cable neutral grip row -
    4x12 #95

    OHEE -
    2x15 #72.5

    cable curl -
    2x10 #65

    t-spine mobility
    hip mobility

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  15. #7905
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    5/26/17

    warm up

    deadlift -
    1x3 455 lbs PR (MG, belt 5th notch, chalk)

    RDL -
    3x10 265 lbs (DOH 1st set, straps last 2)

    leg press -
    3x10 #260

    calf raise -
    2x10 #225
    1x15 #225

    Deadlifts felt really good. Solid PR, in the groove.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

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