Fu Fu's l337 journal

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  1. #8596
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    Today -

    warm up

    competition pause bench press -
    warm ups felt great, but as weight got heavier, L elbow + shoulder pain began, and it really made it hard to maintain tension, so I dropped these, not going into PR territory this phase anyway.

    incline bench press -
    4x5 w/ 215 lbs PR (had the elbow + shoulder pain, but not as intense. this has been the case with incline bench since this pain started)

    incline bench spider row -
    4x6 w/ 225 lbs PR (do 3x6 next week)

    Random elbow stuff with band because band broke and can't know what the progression would be from last week.

    hip mobility
    shoulder mobility
    t-spine mobility

    Elbow + shoulder pain I think came from doing true low bar squatting for 1st time ever this phase. and also benching 3 times per week for the 1st month of the phase. I'll need to let it rest and sticking to close grip and incline for now.

    Happy to hit PRs.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  2. #8597
    fiendish thingy
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    Today -

    warm up

    deadlift - (beltless, MG, chalk)
    3x3 w/ 505 lbs PR (technique was super locked in)

    tempo back squat - (3/1/0) (belt 5th notch, L knee sleeves)
    3x3 w/ 365 lbs PR

    pause RDL - (2 second pause. straps, no belt)
    2x3 w/ 365 lbs PR

    hip mobility
    shoulder mobility
    t-spine mobility

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  3. #8598
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    Today -

    warm up

    tempo pin bench press - (2/1/0)
    3x3 w/ 255 lbs PR (move slowly, but confidently)

    close grip bench press -
    3x10 w/ 200 lbs PR

    standing barbell row -
    3x6 w/ 255 lbs PR

    OH barbell EE -
    2x14 w/ 100 lbs

    hip mobility
    t-spine mobility
    shoulder mobility

    Felt physically and mentally lackadaisical today, but the sets went well regardless.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  4. #8599
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    Today -

    warm up

    back squat - (belt 5th notch, wrist wraps, chalk on back)
    1x1 w/ 315, 345, 375, 415 lbs
    1x1 w/ 455 lbs PR (this moved so much faster than I expected because my last 1RM PR at 445 was the biggest squat grinder of my life (due to multiple factors, main one being losing tension in the hole and going too deep). This was not a grinder at all, while hitting good depth. Body felt great, no knee and back issues. This was technique-wise the best 1RM PR I've ever done. I almost felt like I was cheating somehow. 3 key things to remember here: 1. controlling my descent (keeping toes forward and not dropping too deep) is crucial to a successful rep, and it helped me to solely focus on descent control in all my warm ups. 2. training tempo squats with a pause at the bottom is the single best exercise I've done to train that controlled descent technique. 3. taking big jumps in my peaking has worked very well for my historically, and it still does. The heaviest squat I hit in my training phase up til this lift was 385 lbs for 2x6. I find that I get too fatigued if I go up to hit heavy 2-3 rep sets. 4. this phase I laid back on the deadlift training, just sticking to beltless and not doing very heavy sets before the 1RM squat attempt 5. this is also the first time going for a 1RM doing a low back squat, and that helps too.)

    snatch grip wide stance deadlift - (straps, no belt)
    3x3 w/ 415 lbs PR

    hip mobility
    t-spine mobility
    shoulder mobility

    Awesome session. 455 lbs in the squat was my 2020 goal, and has been a milestone lift I've been wanting to hit in powerlifting for a long time. I was pretty nervous thinking about this lift in the past couple days, especially today, and so glad it went well.
    Last edited by fufu; 01-15-2021 at 06:35 PM.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  5. #8600
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    Yesterday's squat PR:

    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  6. #8601
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    Today -

    warm up

    incline bench press -
    4x5 w/ 220 lbs PR

    incline bench spider row -
    3x6 w/ 235 lbs PR

    hip mobility
    shoulder mobility
    t-spine mobility

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  7. #8602
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    Today -

    warm up

    deadlift - (first time belt belt on this entire phase, MG, chalk)
    1x1 405, 455, 505, 525
    1x6 w/ 525 lbs PR (super solid. fast, in the groove, more in the tank. warm up sets flew. if I had enough weight, I would have gone for a 1RM PR, it was that kind of day.)

    back squat -
    started warming up but then just called it quits mid-set on the 1st working set. Felt unfocused, out of the groove. No matter, as today's back squat work was spur of the moment and didn't have anything specific in mind.

    Awesome session, last one of this phase. Taking a week off. This was a very successful phase of training for my squat and deadlift. Be sure to look back on this for programming in the future.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  8. #8603
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    91622575

    Today -

    warm up

    back squat - (belt on, no knee sleeves)
    4x6 w/ 325 lbs

    snatch grip wide stance deadlift - (straps, no belt)
    3x5 w/ 345 lbs

    hip mobility
    t-spine mobility
    shoulder mobility

    First session back after 6 days off.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  9. #8604
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    91622575

    Today -

    warm up

    bench press -
    5x5 w/ 205 lbs (easy, fast. first time doing touch & go regular grip benching in a long, long time. progress by 10 lb)

    close grip bench press -
    3x10 w/ 155 lbs (progress by 10)

    incline bench spider row -
    4x5 w/ 165 lbs

    unilateral doubled up band OHEE -
    2x15 (band wrapped around hand, end of band between pointer and middle finger. heel against floor crossbar on rack, regular forward lunging posture I do with OHEE)

    hip mobility
    t-spine mobililty
    shoulder mobility

    Good stuff.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  10. #8605
    fiendish thingy
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    91622575

    Today -

    warm up

    deadlilft - (no belt)
    5x4 w/ 445 lb (sets got easier as they went along)

    tempo squat - (3/1/0) (belt, no knee sleeves)
    5x3 w/ 305 lb

    pause RDL - (3 second pause, longest pause ever in my training of these)
    2x5 w/ 275 lbs next session use a second counter timer so I can more accurately count. 3 seconds is tough to account for consistently

    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.

  11. #8606
    fiendish thingy
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    91622575

    Today -

    warm up

    incline bench press -
    5x5 w/ 175 lbs [B][progress by 10/B]

    standing OHP -
    3x8 w/ 115 lbs progress by 5

    standing barbell row -
    4x5 w/ 195 lbs progress by 5

    barbell OHEE -
    3x10 w/ 95 lbs

    hip mobility
    shoulder mobility
    t-spine mobility

    Awesome session. Enjoying approaching my pushing work in a different way. Haven't done OHP in well over a year. I've also never programmed my incline benching as my primary movement of an upper session (only did it temporarily in the latter part of my last phase due to some elbow and shoulder issues).
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  12. #8607
    fiendish thingy
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    91622575

    Yesterday -

    warm up

    back squat - (belt, no knee sleeves)
    4x6 w/ 335 lbs

    snatch grip wide stance -
    3x5 w/ 355 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.

  13. #8608
    fiendish thingy
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    59 Posts
    Rep Points
    91622575

    Today -

    warm up

    bench press -
    5x5 w/ 215 lb progress by 10

    close grip bench press -
    3x10 w/ 165 lbs progress by 10

    incline bench spider row -
    4x5 w/ 175 lbs progress by 10

    doubled up band OHEE unilateral -
    2x16 each

    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.

  14. #8609
    fiendish thingy
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    59 Posts
    Rep Points
    91622575

    Today -

    warm up

    deadlift - (no belt)
    5x4 w/ 455 lbs (got easier as they progressed, to the point where they were flying)

    tempo back squat - (belt, no knee sleeves)
    5x3 w/ 315 lbs (3/1/0) (these moved very well, faster and more comfortable than last week)

    pause RDL - (straps, no belt)
    2x5 w/ 285 lbs (3 second pause, using 60 BPM metronome)

    hip mobility
    t-spine mobility
    shoulder mobility

    These sessions include a lot of work and are fatiguing, but today went well.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  15. #8610
    fiendish thingy
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    91622575

    Today -

    warm up

    incline bench press -
    5x5 w/ 185 lbs progress by 10

    OHP -
    3x8 w/ 120 lbs progress by 5

    standing barbell row -
    4x5 w/ 205 lbs progress by 10

    barbell OHEE -
    3x10 w/ 100 lbs 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.

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