Fu Fu's l337 journal

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  1. #8626
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    Today -

    warm up

    incline bench press -
    5x4 w/ 225 lbs PR (felt solid. progress by 5 lbs, do 5x3 next session

    standing OHP - have not worn belt since starting doing these again
    3x6 w/ 140 lbs (very attainable. maintain 3x6 next session, progress by 5)

    standing barbell row -
    4x5 w/ 245 lbs progress by 10, maintain 4x5

    barbell OHEE -
    2x8 w/ 120 lbs (maintain 2x8 next session)

    hip mobility
    t-spine mobility
    shoulder mobility

    Felt strong, had fun.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  2. #8627
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    Today -

    warm up

    back squat -
    2x5 w/ 395 lbs PR (felt awesome, good depth, good technique, last reps of each set weren't as hard as I imagined)

    snatch grip wide stance deadlift -
    1x4 w/ 415 lbs PR (went for a 2nd set, but tweaked my back in the same spot I have in the past, right lower back. the spasm & pain came on very fast and I went to the floor. I've worked through these issues in the past. So far, exact same issue, but the pain & tightness is a bit higher than usual, but not the worst I've had. I can't attribute this to anything except heavy weight. technique was good, focus was good, I hit the previous set with no issue. My back didn't feel especially fatigued going into the set. Actually one thing I didn't do, which I almost always do is a mid-thoracic and lumbar stretch, specifically on the right side, to prevent this kind of thing. That could have played a role.)

    Awesome session despite the back tweak. Hit some great sets. Having a low back flare up while peaking isn't ideal, and I'll just have to see what happens.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  3. #8628
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    Today -

    bench press -
    2x6 w/ 255 lbs
    1x7 w/ 255 lbs PR (7th rep went up so well, I think I had an 8th in my. so interesting because I tried for a set of 7 on 1st set and failed the last rep. I find with bench I need to hit a couple sets to get mentally and physically focused).

    close grip bench press -
    3x10 w/ 205 lbs PR

    incline bench spider row -
    4x5 w/ 225 lbs

    UDUBEE -
    2x21 each

    hip mobility
    shoulder mobility
    t-spine mobility

    So happy to hit any kind of flat bench PR. It's been a long time.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  4. #8629
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    Yesterday -

    warm up in the beltless deadlift to hit a PR. A lot of hesitating on in the warm up sets, concerned about re-tweaking my right lower back. Got up to 455, had a mental block, so stripped back back to the bar and re-warmed up with more confidence. Some some hesitating, but not as bad. Rep 1 for 1st working set I re-tweaked my back, while feeling a joint pop sensation (which happens all the time in my upper back while lifting, and even though it was my lower back, it was the same kind of pop I'd give my self stretching. I didn't tweak it as bad this time, but still enough to call it quits for the day.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  5. #8630
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    Today -

    warm up

    incline bench press -
    5x3 w/ 230 lbs PR (felt solid, maintain sets of 3 next session)

    standing OHP -
    2x6 w/ 145 lbs

    incline bench spider row (did instead of standing barbell row because of lower back recovering) -
    3x7 w/ 225 lbs PR

    barbell OHEE -
    2x8 w/ 125 lbs

    Awesome session.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  6. #8631
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    Today -

    warm up

    bench press -
    2x5 w/ 260 lbs
    1x6 w/ 260 lbs PR (2 bench PRs in last 2 sessions. small progress, but any progress in the bench is good. I found in both of these sessions I feel significantly more focused and mentally & physically prepared for the PR attempt on the 3rd set. First 2 sets I had nothing after the 5th reps. I think I maybe had a 7th on the last set.)

    close grip bench press -
    2x10 w/ 210 lbs PR

    incline bench spider row -
    2x7 w/ 235 lbs PR

    DUBEE -
    1x22 each side

    hip mobility
    t-spine mobility
    shoulder mobility

    Good stuff. Still recovering from the back tweak. Pain is significantly less, but still there. I mostly feel the pain in the right SI joint and posterolateral glute. A lot of tightness in that part of the glute, too.

    With the back tweak, I think I just had too much low back training volume over too long. I was doing beltless 3 second pause RDLs, beltless snatch grip wide stance dealifts, and beltless deadlifts, along with tempo low bar squats. Can never be 100% certain what causes these issues, but that's my best guess.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  7. #8632
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    Today -

    warm up

    incline bench press -
    5x3 w/ 235 lb PR

    OHP -
    2x5 w/ 150 lb

    incline bench spider row -
    2x5 w/ 245 lbs PR

    hip mobility
    t-spine mobility
    shoulder mobility

    Good stuff. Taking several days off now. Still healing from low back injury. Getting what seems like could be nerve pain in right shin and foot. Could be referred sensation from lingering muscle spasm in low back and glute, not sure. In any case, things are gradually getting better, but I'm not sure when I'll be 100%. May drastically change my training.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  8. #8633
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    Yesterday -

    First day back after a week off from all training, and 2 weeks since my last lower body workout since the back tweak.

    back squat - (no belt)
    1x10 45, 95, 115, 125, 135 lb

    deadlift - (no belt)
    1x10 45, 95, 115, 135, 155 lb

    forearm plank -
    5x10 seconds

    side plank -
    5x10 seconds each side

    No back pain. Just very slight non-painful (not even uncomfortable) sciatic sensations during some of the squat reps of latter sets, but so light that normally I'd probably not think twice if I felt something like that previous to the back tweak. Grateful to be lifting anything with full range of motion without pain. Going to be taking things slow in building back lower back strength, and will be also focusing concurrently on improving core strength.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  9. #8634
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    91622575

    Yesterday -

    warm up

    bench press -
    5x6 w/ 205 lb

    close grip bench press -
    3x12 w/ 155 lb

    incline bench spider row -
    4x8 w/ 155 lb

    UDUBEE -
    2x15 each

    hip mobility
    t-spine mobility
    shoulder mobility

    Back issue is gradually getting better. At this point it's mostly lower leg nerve pain/sensations.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  10. #8635
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    Yesterday -

    back squat - (no belt)
    1x10 45, 95, 115, 235, 155, 175 (3/10 nerve pain mostly in lower leg on ~reps 3-5 on most sets, no nerve pain at all on last set.)

    deadlift - (no belt)
    1x10 45, 95, 115, 135, 155, 175, 205 (3/10 nerve pain most in lower leg on 1 rep in a few of the sets, no nerve pain at all on most sets, including last)

    bird dogs -
    5x5 each side, 1 second pause in full extension

    Still on the upward trend with recovering from the back issue.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  11. #8636
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    91622575

    Today -

    warm up

    incline bench press -
    5x6 w/ 175 lb progress by 10

    OHP -
    3x9 w/ 115 lb progress by 5

    incline spider row -
    5x10 w/ 135 lb progress by 10

    barbell OHEE -
    3x11 w/ 95 lb 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.

  12. #8637
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    91622575

    Today -

    warm up

    nerve pain was higher going into the session compared to previous lower body days

    back squat -
    1x10 45, 115, 135, 155, 175, 205 lb (3/10 nerve pain on ~half of reps on all sets, except for last set, where I had zero nerve pain. strength endurance and fitness felt significantly better this session compared to last 2).

    deadlift -
    1x10 45, 95, 115, 135, 155, 175, 205, 225 (no nerve pain on any sets. before starting last set, I was hesitated and had to reset out of fear of tweaking my back, but everything was fine) switch to sets of 8 and progress by 10 lb

    plank -
    5x15 seconds

    side plank -
    5x15 seconds each side

    hip mobility
    shoulder mobility
    t-spine mobility

    I did many forceful sagittal leg swings with a lot of hip flexion with a mildly bent knee with zero nerve pain, which used to be a trigger in the past. I also did standing nerve flossing with a hip flexed ~30-45 degrees, total knee extension with dorsiflexion and neck flexion, zero pain. This can be a big trigger throughout the day outside of training. Getting warmed up and training helps it go away significantly.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  13. #8638
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    Today -

    warm up

    bench press -
    5x6 w/ 215 lb (flew, progress by 10 lb) (some 3-5/10 nerve pain only when getting up after benching. It occurs about when I am sitting completely up right after being on my back, lasts for a 1-3 seconds.)

    close grip bench press -
    3x12 w/ 165 lb progress by 10 lb (some 3-5/10 nerve pain only when getting up after benching. It occurs about when I am sitting completely up right after being on my back, lasts for a 1-3 seconds.)

    incline bench spider row -
    5x8 w/ 165 lbs progress by 10 lb (zero nerve pain)

    band OHEE -
    3x16 each side (zero nerve pain)

    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.

  14. #8639
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    Today -

    back squat -
    1x10 45 (no nerve pain), 95 (2/10 nerve pain on couple reps), 135 (same as last set), 155 (3/10 nerve pain on 3 reps), 185 (no nerve pain), 215 lb (same as last set)

    deadlift -
    1x5 45, 115, 155, 175, 205, 225, 235 lb (no nerve pain on any reps) (also noticed I was able to do eccentrically lower 95 lb barbell from standing position to ground in a conventional stance. 1st time I've been able to do that without any back or nerve pain since I retweaked my back a few weeks ago. Sumo has been fine for a couple weeks.

    bird dogs -
    3x6 each side (2 second hold each rep) (I felt a localized mild pinching/spasm sensation in right lower back, right in the usual spot. This occurred during right arm and left leg extension with left arm and right leg on ground. I felt I perhaps that I began arching my lumbar a bit which lead to this. This is regular joint/muscle pain, and much less concerning than nerve pain. I will keep an eye on it, as it's all related.)
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  15. #8640
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    4/18/2021 -

    incline bench press -
    5x6 w/ 185 lbs progress by 10 (no nerve pain on any sets, previously in earlier sessions had some on 1st rep when sinking into arch, and when getting up out of arch after set is done)

    OHP -
    3x9 w/ 120 lb progress by 5 focus on getting tight core brace before 1st rep

    incline spider row -
    5x10 w/ 145 lb progress by 10

    barbell OHEE -
    3x11 w/ 100 progress by 5

    hip mobility
    t-spine mobility
    shoulder mobility
    right side sciatic nerve flossing, many sets of 10 (only had highly specific localized right lower back/SI area pinching feeling (not even pain or apparent nerve sensation ) on a few reps of each set of 10)

    On drive to gym, no pain rotating to right when putting on seat belt. That had previously been a trigger.

    Pidgeon pose type position (with zero lumbar flexion, in fact, had intentional extension) resulted in noticeable numbness and tingling in right lateral lower leg and foot, after holding position for about 15 seconds

    No nerve sensations through any lower body mobility (tempo up and down squat, hip hinge, and sumo DL with 35 lb KB)

    Did 3 hour hike with no nerve pain. maybe very mild and shortlived right lower leg tingling/numbess, but hard to tell.

    Sat for 3 hours post hike and didn't get numbness or tingling when standing, just some mild/moderate right glute area discomfort that went away quickly. Felt great.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

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