Fu Fu's l337 journal

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  1. #8461
    fiendish thingy
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    Today -

    warm up

    Spoto bench press -
    4x3 w/ 255 lbs PR (these felt awkward. some reps felt too high, others too low. some out of the groove. 2nd set was really solid, but rest felt off.)

    incline bench press -
    2x6 w/ 205 lbs PR

    standing barbell row -
    3x8 w/ 215 lbs PR

    JM press -
    2x12 w/ 125 lbs PR

    hip mobility
    t-spine mobility
    shoulder mobility

    Good stuff.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  2. #8462
    fiendish thingy
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    91622575

    Today -

    warm up

    deadlift - (belt 5th notch, MG, chalk)
    2x2 w/ 515 lbs
    1x5 w/ 515 lbs PR (went up really nicely, very solid technique, at least 2 more in the tank. grip felt solid.)

    tempo back squat -
    2x4 w/ 345 lbs PR (solid depth and technique)

    hip mobility
    t-spine mobility
    shoulder mobility

    Awesome session. Short and sweet. Nearing the end of this training phase. Will take some days off soon.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  3. #8463
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    For anyone that follows my journal, check out this instructional video I just made on the side plank:



    I have a bunch of other strength & fitness content on my channel as well.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  4. #8464
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    5/9/2020

    tempo bench press - (3,0,0)
    1x1,2,3 w/ 265 lbs PR (new RM, last rep was a 4 second grinder, but I felt super confident in it, and technique was superb. The tempo count on the way down was spot on as well, 3 true seconds).

    incline bench press -
    2x10 w/ 180 lbs PR

    incline bench spider row -
    3x10 w/ 175 lbs PR

    new elbow extension exercise with back on rack using gray band -
    2x10

    Awesome session. Will be going for a PR set in the touch and go soon.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  5. #8465
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    Today -

    warm up

    back squat -
    1x1 315, 365, 385, 405
    1x1 435 lbs PR (belt 6th notch, M knee sleeves, chalked up my upper back) (this was super solid. got amped up, but was relatively calm for this lift. I was tuned into my technique quite a lot, especially with hitting depth. This was probably the most technically sound 1RM PR I've ever done. it turned into a grind about halfway up, but I stuck to my position well, keeping tension on the quads and not tipping forward with the torso. Body felt great during and after squats today.)

    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.

  6. #8466
    fiendish thingy
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    Today -

    warm up

    bench press -
    1x1 185, 215, 235, 265, 285
    1x1 305 lbs (failed)

    bent over barbell row -
    3x8 w/ 225 lbs PR

    Not sure what happened today on the bench. Wasn't even close. Felt good with technique and mindset. I've put on muscle and have been setting PR's in the tempo bench press. I'm heavier and stronger than I was when I benched 300 a few months ago. Perhaps a bad day, perhaps bad programming, perhaps both. This is odd because I've been setting PRs in the squat and deadlift too. Basically every lift over the past few weeks, including bench press variations.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  7. #8467
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    Today -

    warm up

    flat bench press -
    2x15 w/ 195 lbs PR (these flew, more in the tank for sure on both sets, wanted to hit a PR this phase due to the failure yesterday)

    That's it. One more session and then taking some days off.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  8. #8468
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    Today -

    warm up

    deadlift - (belt 5th notch, MG, chalk)
    1x2 w/ 525 lbs
    1x4 w/ 525 lbs PR (super solid, more in the tank. feels great to be moving this weight for smooth reps)

    back squat - (L knee sleeves, belt 5th notch)
    2x10 w/ 325 lbs PR

    Awesome session. Taking a few days off now.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  9. #8469
    fiendish thingy
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    91622575

    Today -

    warm up

    bench press -
    5x10 w/ 195 lbs volume PR(smooth, fast, a lot left in the tank) (progress by 10 lbs next session)

    JM press -
    3x15 w/ 95 lbs PR

    standing barbell row -
    5x6 w/ 175 lbs (easy, felt great, a ton left in the tank) (progress by 10 lbs next week)

    barbell curl -
    2x15 w/ 55 lbs

    hip mobility
    shoulder mobility
    t-spine mobility

    Awesome session. Relaxed but focused mindset.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  10. #8470
    fiendish thingy
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    First day back after a 4 day break -

    warm up

    back squat - (belt 5th notch, no knee sleeves)
    6x4 w/ 315 lbs (sets overall got progressively easier, last two sets were notably easier. on one rep on maybe the 3rd set, I rocked back a bit on my heels on the hole and lost positioning, got buried a bit, making the rep significantly harder. I realized how infrequent this happens due to improving my ability to keep my knees forward, which tempo squats have helped a lot with.)

    snatch grip wide stand deadlift - (straps, no belt, as usual)
    3x8 w/ 315 lbs (felt such a weird fatigue in my quads and inner thighs. despite that, these moved fast. never done reps of 6 in these I believe. definitely a bit deconditioned, which is normal)

    roll outs from knees -
    3x5 BW

    hip mobility
    shoulder mobility
    t-spine mobility

    Good stuff.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  11. #8471
    fiendish thingy
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    91622575

    Today -

    warm up

    pause bench press -
    5x5 w/ 225 lbs (felt solid, no psyching up at all. did a test 1 rep set at end with a really wide grip...it felt light. I may progress towards a wider grip when I'm in the peaking phase. Right now I think my grip is medium, maybe a bit on the wider side of medium) (progress by 10 lbs)

    incline bench press -
    3x8 w/ 155 lbs (very light, just up and down, no reset between reps, a ton left in the tank) (progress by 10 lbs)

    incline bench spider row -
    4x12 w/ 135 lbs PR (technically a PR because I've never done sets over 10 with these) (progress by 10 lbs, maintain 4x12 for another week)

    OHEE band - back and head against power rack, standing straight up. band at just above head level, gripping band with pointer knuckles at the plane of my forehead_
    3x10 w/ purple band (progress by 2 reps each week)

    incline bench single arm DB preacher curl -
    2x17 w/ 20 lbs progress by 5 lbs, keep reps and sets the same)

    shoulder mobility
    t-spine mobility
    hip mobility

    Awesome session. Had fun. No getting really amped up, just feeling the movements and paying attention to technique.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  12. #8472
    fiendish thingy
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    91622575

    Today -

    warm up

    deadlift - (MG, no belt)
    5x5 w/ 405 lbs (these flew, a ton left in the tank)

    tempo back squat - 3/1/0 (belt 5th notch, no knee sleeves)
    5x3 w/ 275 lbs (snappy, fast, a ton left in the tank)

    pause RDL - 2 seconds (straps, no belt)
    2x5 w/ 275 lbs

    Good stuff. No psyching up. High volume plus heat made it fatiguing.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  13. #8473
    fiendish thingy
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    59 Posts
    Rep Points
    91622575

    Today -

    warm up

    bench press -
    5x10 w/ 205 lbs (add 10 lbs next week)

    JM press -
    3x15 w/ 100 lbs (progress by 5 lbs)

    standing barbell row -
    5x6 w/ 185 lbs progress by 10 lbs

    barbell curl -
    2x15 w/ 60 lbs

    hip mobility
    t-spine mobility
    shoulder mobility

    Good stuff.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  14. #8474
    fiendish thingy
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    5/31/2020

    warm up

    back squat - (no knee sleeves, belt 5th notch)
    6x4 w/ 325 lbs (overall, sets got easier as they went along)

    snatch grip wide stand deadlifts -
    3x8 w/ 325 lbs

    roll outs from knees -
    3x6 BW

    hip mobility
    t-spine mobility
    shoulder mobility
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  15. #8475
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    91622575

    Today -

    warm up

    pause bench press - (1 second)
    5x5 w/ 235 lbs (felt harder than expected, but no psyching up. Felt a bit lackadaisical. progress by 5 lbs from here on out)

    incline bench press -
    3x8 w/ 165 lbs (these flew, progress by 10 lbs)

    incline bench spider row -
    4x12 w/ 145 lbs PR

    OHEE -
    3x12 purple band (progress to 3x14 next week)

    incline bench single arm preacher curl -
    2x17 each w/ 25 lbs

    hip mobility
    shoulder mobility
    t-spine mobility

    Good stuff.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

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