Fu Fu's l337 journal

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  1. #8566
    fiendish thingy
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    Yesterday -

    deadlift - (no belt)
    5x4 w/ 445 lbs (using a slightly wider stance)

    tempo back squat - (belt, no knee sleeves)
    5x3 w/ 305 lbs

    pause RDL - (2 second pause, straps, no belt, as always)
    2x5 w/ 305 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.

  2. #8567
    fiendish thingy
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    91622575

    11/24/2020

    tempo pin bench press - (2/1/0)
    4x3 w/ 215 lbs (better technique than last week, progress by 10)

    close grip bench press -
    3x10 w/ 165 lbs

    standing barbell row -
    4x6 w/ 195 lbs

    OH barbell behind neck elbow extension -
    2x20 w/ 70 lbs do 2x18 next week progress by 5)

    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.

  3. #8568
    fiendish thingy
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    91622575

    Today -

    warm up

    back squat - (belt 5th notch, no knee sleeves)
    4x6 w/ 335 lbs (continue to focus on keeping R elbow near hip, avoiding letting it flare out, keep those scaps packed down and elbows forward to get optimal tension and positioning throughout back

    snatch grip wide stance deadlift -
    3x5 w/ 355 lbs

    minimal arch straight leg bench press -
    2x8 w/ 195 lbs progress by 5

    minimal arch straight leg close grip bench press -
    2x8 w/ 175 lbs progress by 5

    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.

  4. #8569
    fiendish thingy
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    91622575

    Today -

    warm up

    competition pause bench press -
    4x3 w/ 245 lbs progress by 5 lbs

    incline bench press -
    3x6 w/ 185 lbs progress by 10

    incline bench spider row -
    4x6 w/ 175 lbs progress by 10

    doubled up band pushdown -
    3x18 holding right below chin level, next week, hold band just below eye level, doing 3x12

    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.

  5. #8570
    fiendish thingy
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    91622575

    Yesterday -

    warm up

    deadlift - (no belt)
    5x4 w/ 455 lbs

    tempo back squat - (3/1/0) (belt, no knee sleeves)
    5x3 w/ 315 lbs continue to tuck right elbow

    pause RDL - (2 second pause)
    2x5 w/ 315 lbs continue to brace core and lats before descending

    hip mobility
    t-spine mobility
    shoulder mobility

    Good stuff. Moved through this quickly with relatively short rest intervals.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  6. #8571
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    Lesotho, Africa
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    138

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    7
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    6 Posts
    Rep Points
    143504

    Good stuff indeed!

  7. #8572
    fiendish thingy
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    59 Posts
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    91622575

    Yesterday -

    warm up

    tempo pin bench press -
    4x3 w/ 225 lbs (2/1/0) progress by 10 lbs

    close grip bench press -
    3x10 w/ 175 lbs progress by 5 lbs

    standing barbell row -
    4x6 w/ 205 lbs

    OHEE barbell elbow extension -
    2x20 w/ 75 lbs progress by 5, do 2x18 next week

    hip mobility
    t-spine mobility
    shoulder mobility

    Fun.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  8. #8573
    fiendish thingy
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    91622575

    12/4

    back squat - (belt 5th notch, no knee sleeves)
    4x6 w/ 345 lbs (relatively short rest intervals. start wearing knee sleeves next session, and continue to tuck R elbow forward)

    snatch grip wide stance deadlift -
    3x5 w/ 365 lbs

    minimal arch straight leg bench press -
    2x8 w/ 200 lbs

    minimal arch straight leg close grip bench press -
    2x8 w/ 180 lbs

    t-spine mobility
    shoulder mobility
    hip mobility

    Good stuff.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  9. #8574
    fiendish thingy
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    Join Date
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    91622575

    12/6/2020

    competition pause bench press -
    4x3 w/ 250 lbs (progress by 5 lbs, wide foot stance is helping me arch better)

    incline bench press -
    3x6 w/ 195 lbs progress by 5 lbs

    incline bench spider row -
    4x6 w/ 185 lbs progress by 10

    doubled up band push down -
    3x12 at nose level 3x15 next week, same level

    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.

  10. #8575
    fiendish thingy
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    Join Date
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    59 Posts
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    91622575

    Today -

    warm up

    deadlift - (beltless)
    5x4 w/ 465 lbs (stick with beltless next 2 sessions) stick with wider stance

    tempo back squat - (belt, no knee sleeves)
    5x3 w/ 325 lbs (stick with no knee sleeves for 1 more session) tuck R elbow

    pause RDL -
    3x5 w/ 325 lbs (stick with 2x5 next 2 sessions) brace before descent

    Long session. All sets doable, but the fatigue builds up.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  11. #8576
    fiendish thingy
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    59 Posts
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    91622575

    Today -

    warm up

    pin tempo bench press - (2/1/0)
    4x3 w/ 235 lbs progress by 5

    close grip bench press -
    3x10 w/ 180 lbs progress by 5

    standing barbell row -
    4x6 w/ 215 lbs

    OHEE barbell -
    2x18 w/ 80 lbs wear wrist wraps, they help

    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.

  12. #8577
    fiendish thingy
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    Join Date
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    18,879

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    65
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    59 Posts
    Rep Points
    91622575

    Yesterday -

    warm up

    back squat - (M knee sleeves, belt 5th notch)
    6x4 w/ 355 lbs (add 10 lbs next session, same configuration)

    snatch grip wide stance deadlift -
    3x5 w/ 375 lbs

    minimal arch straight leg bench press -
    2x8 w/ 205 lbs

    minimal arch straight leg close grip bench press -
    2x8 w/ 185 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.

  13. #8578
    fiendish thingy
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    Join Date
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    59 Posts
    Rep Points
    91622575

    Yesterday -

    warm up

    competition pause bench press -
    4x3 w/ 255 lbs (these were tough due to some intense tendonitis-like pain, especially in left elbow and and left anterior shoulder. I think this is due to training in sub 50 degree temps and I've been benching 3 times a week when I usually bench twice. When the pain comes on, it feels like it shuts my muscles down. Then as the sets continued, I became increasingly more hesitant due to knowing the pain would come. This is definitely an overuse type pain, and it's been a solid 9 months since I've felt it like this. Today's lifts were unusually slow and challenging. funny this is that warm ups felt so fast and in the groove. I'm going to cut out the extra bench day moving forward)

    incline bench press -
    3x6 w/ 200 lbs maintain scheme next week, progress by 5

    incline bench spider row -
    4x6 w/ 195 lbs

    doubled up band push down -
    2x15 at nose level

    hip mobility
    shoulder mobility
    t-spine mobility

    Tough session. Soon I'll have my equipment set up not in a garage so I won't be in 35-50 degree temps when training.
    Last edited by fufu; 12-15-2020 at 06:53 AM.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  14. #8579
    fiendish thingy
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    Join Date
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    59 Posts
    Rep Points
    91622575

    Today -

    warm up

    deadlift -
    5x4 w/ 475 lbs volume PR with beltless and 475 lbs (felt easier than last week, a lot more in the tank do 4x4 week)

    tempo back squat -
    5x3 w/ 335 lbs (tough, but this was a PR and volume PR for not wearing knee sleeves. start wearing knee sleeves next week

    pause RDL - (2 second pause)
    2x5 w/ 335 lbs (very tough, my back and abs were near their limit. stick with 2x5 next week get psyched up for these and brace lats and abs hard before each rep

    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.

  15. #8580
    fiendish thingy
    ELITE MEMBER
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    Join Date
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    65
    Thanked in
    59 Posts
    Rep Points
    91622575

    Yesterday -

    warm up

    tempo pin bench press -
    4x3 w/ 240 lbs (easier than last week, actively reach chest towards bar during descent, progress by 5)

    close grip bench -
    3x10 w/ 185 lbs progress by 5

    standing barbell row -
    4x6 w/ 225 lbs

    OHEE barbell -
    2x18 w/ 85 lbs (2x16 next week progress by 5)

    hip mobilty
    t-spine mobility
    shoulder mobility

    Good stuff.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

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