Fu Fu's l337 journal

[fufu]

Double overhand grip at 335lbs on the deadlift, strong forearms Fu

danke

I've actually pulled 405 for a single w/ DOH. 335 is pretty easy unless I get up to high reps. Since my overall strength is down I don't think I'll be needing my mixed grip any time soon.

 

[fufu]

Today - (power)

warm up

power hang clean -
1x10 45 lbs
1x6 89 lbs
1x3 133 lbs
1x3 153 lbs
1x2 163 lbs
5x3 177 lbs

^wow hang cleans felt awesome today. The numbers are all weird because I was using bumper plates measured in kilograms.

chin ups -
3x8 body weight, supinated grip on all sets

push ups - (stretching in between sets)
5x12 body weight

quadruped hip extension -
5x5 each side
super set w/
CoC #1 - 5x4 each hand, 2 second isometric close each rep.

KB swing - RI 60 seconds
5x10 w/ 40 lb kettlebell

I felt really good in the gym today. What a great session. I didn't even feel that motivated in the morning either.

School has been really busy. I am working in the student clinic and I have a lot of internships scheduled in the near future. I've been having trouble getting the calories in, but things are working out thus far. I'll be interning at the Boston marathon in April, let me know if any of you guys are going.

 

[ihateschoolmt]

Wow nice hang cleans glad to see someone doing them. Do you do triple extension or the new catapult technique? I saw some video that is saying that Olympic lifters today don't use triple extension anymore and it's out dated.

 

[fufu]

Wow nice hang cleans glad to see someone doing them. Do you do triple extension or the new catapult technique? I saw some video that is saying that Olympic lifters today don't use triple extension anymore and it's out dated.

Hmmm, I just looked at some videos of the catapult technique. I don't know what I do really.

 

[ihateschoolmt]

You just get that fuckin weight up anyway you can haha I hear ya.

 

[fufu]

You just get that fuckin weight up anyway you can haha I hear ya.

I use very specific technique, but I really don't know enough about the subtleties of Olympic lifting to differentiate between different styles. Well, I doknow the difference between good and shitty.

Here is an old video of my full hang clean (I now power hang clean with that weight).

YouTube Video

And this is an old video of the most I've ever cleaned -

YouTube Video

I don't really do cleans from the floor anymore because I always felt so inconsistent with them.

 

[ihateschoolmt]

Looks like a catapult to me, except your feet came off the floor in the second video. But that was pretty damned impressive 255 is some heavy weight. Good form too, were you like 200 pounds in these videos too?

 

[fufu]

Looks like a catapult to me, except your feet came off the floor in the second video. But that was pretty damned impressive 255 is some heavy weight. Good form too, were you like 200 pounds in these videos too?

Nah, I was around 185 there.

 

[fufu]

Today - (lower strength)

warm up

front squat -
1x10 45 lbs
1x8 135 lbs
1x3 185 lbs
5x3 215 lbs

sumo deadlift DOH grip -
1x5 135 lbs
1x3 225 lbs
1x1 315 lbs
3x3 345 lbs

hyper extension -
3x8 +20 lbs

body weight power endurance - RI 3 minutes
12 squats
6 jump squats
12 lunges each leg (24 total)
6 jump lunges each leg (12 total)

3 rounds

no stretch today, have a lot of shit to do.

Front squats felt strong, deadlifts felt weak.

 

[ihateschoolmt]

How come you were stronger at 185 than 200 pounds? Were those videos when you were way younger or something? Either way your still getting up decent numbers.

 

[fufu]

How come you were stronger at 185 than 200 pounds? Were those videos when you were way younger or something? Either way your still getting up decent numbers.

I was stronger in a few lifts at 185. But I'm not even 200 right now. About 10 weeks ago I was 206, I'm now around 192. So when I refer to feeling weaker I'm talking about my lifts 10 weeks ago and before that.

Kind of confusing, lol.

 

[davegmb]

My form is terrible for the hang clean, very jealous of how you have the lift down

 

[fufu]

My form is terrible for the hang clean, very jealous of how you have the lift down

It takes a lot of practice and a lot of thinking. The hang clean isn't a grip and rip kind of exercise. Strength is important, but technique is more important. Being able to position yourself relative to the bar throughout the movement is huge in making a lift. But positioning doesn't require strength, it requires lots of light reps and learning.

 

[fufu]

Today - (upper strength)

warm up

flat DB bench press -
5x5 x2 85 lb dumb bells

weighted chin up -
5x5 +15 lbs (pronated grip x2, neutral grip x2, supinated grip x1)

high cable facepull -
2x10 #70 w/ 3 second isometric at full retraction each rep

chin ups -
1x10 body weight (supinated grip)

stretching between exercises and after

Today's workout was an abridged version of what I was going to do tomorrow, but I am going to see my girlfriend tonight/tomorrow for the first time in a while and I don't want to take time away training, so I trained today.

 

[fufu]

Today - (power)

warm up

hang power clean -
5x3 187 lbs

chin ups -
3x9 body weight (supinated grip all sets)

push ups - (stretching between sets)
5x14 body weight

quadruped hip/contralateral shoulder extension -
5x5 each side
super set w/
CoC #1 - 5x2 closes each hand, 5 second isometric hold each close

hyper extension -
3x8 +25 lbs

treadmill intervals -
incline: 15.0
speed: 6.5
20 seconds on, 20 seconds off, 10 times through

stretch

Long and tough session today. Hang cleans felt super good. I played around with my technique today after watching the videos ihateschoolmt posted. I was pushing my hips forward more while at the same time leaning/shrugging back more. Some reps felt like pure butter. If I can fine tune my hip extension while practicing my drop down on the heavier weights, I think I can make some good technical progress.

 

[ihateschoolmt]

Glad to see you like that method. I feel much better doing cleans that way too. Good lookin work out youll be back to your old strength in no time.

 

[davegmb]

Not tried the weighted chin ups yet, do weighted dips and im quite good at them but can imagine weighted chins being a whole different ball game.

 

[fufu]

Glad to see you like that method. I feel much better doing cleans that way too. Good lookin work out youll be back to your old strength in no time.

Yeah, I'm rethinking my technique now.

 

[fufu]

Not tried the weighted chin ups yet, do weighted dips and im quite good at them but can imagine weighted chins being a whole different ball game.

Definitely different. I don't progress the way I do with chin ups the same way i do with other exercises, including dips.

 

[fufu]

Yesterday's workout - (lower strength)

warm up

front squat -
5x3 225 lbs

sumo deadlift -
1x5 315 lbs, stopped here, they felt really off so I stopped altogether.

body weight power endurance complex - RI 3 minutes
20 squats
10 jump squats
10 lunges each leg (20 total)
5 jump lunges each leg (10 total)

3 rounds

5 minute cool down walk on treadmill

stretch

Wow, that power endurance stuff kicked my ass. I mean really kicked my ass.

 

[fufu]

Today - (upper strength)

warm up

flat DB bench press -
5x5 x2 90 lb dumb bells

weighted chin up -
5x5 +20 lbs (grips used: pronated, neutral, supinated x3)

high cable facepull -
3x8 #80 w/ 3 second isometric hold each rep at full retraction

stretch

Awesome workout. Everything felt really strong today. I stretched the shit out of my psoas on both sides...feels great.

 

[ihateschoolmt]

Good lookin workouts man. Nice and simple.

 

[fufu]

Good lookin workouts man. Nice and simple.

I try to do all things simply. My training has evolved more and more simpler over the years. Basics always work!

 

[fufu]

Today - (power)

warm up

power hang clean -
5x3 197 lbs

^there were about 5 full hang cleans in the mix when I couldn't get enough speed.

chin ups -
2x10 body weight (supinated grip)

push ups -
4x16 body weight (psoas stretches between sets)

quadruped straight leg hip extension/contralateral shoulder flexion -
5x5 each side
super set w/
CoC #1 -
5x5 closes each hand

hyper extension -
3x8 +30 lbs

treadmill intervals -
Incline: 15.0
Speed: 7.0
20 seconds on, 20 seconds off, 10 times through

stretch

Tough workout, but everything went smoothly. Except perhaps the hang cleans. The warm up sets felt super tight, but my working sets felt a bit awkward. After the first set my blood pressure was doing weird things and I got bad ringing in both ears. From then on I was in a bit of a haze for the rest of the hang cleans. The main problem is that I wasn't catching them close enough to my neck. I just wasn't getting the right vertical on the bar.

 

[ihateschoolmt]

Your cleans are great, I'm way behind you in cleans, but front squats and deadlifts I'm not very far off. Drive down to NC and teach me how your doing those so well haha.

 

[fufu]

Your cleans are great, I'm way behind you in cleans, but front squats and deadlifts I'm not very far off. Drive down to NC and teach me how your doing those so well haha.

lol, a lot of practice and note taking.

 

[Curt James]

And this is an old video of the most I've ever cleaned -

YouTube Video

Chuck Taylors FTW!

Very impressive weight, fu!

 

[fufu]

thanks CJ

 

[fufu]

Yesterday's workout - (lower strength)

warm up

front squat -
5x3 235 lbs

power endurance complex - RI 3 minutes
24 squats
12 jump squats
12 lunges each leg (24 total)
6 jump lunges each leg (12 total)
^everything was done holding a 5 lb DB in each hand (+10 lbs)
2 rounds

cool down walk on treadmill

stretch

Short and to the point. I didn't do any hamstring dominant stuff because I tweaked my lower back the other day.

Front squats felt solid. My form was locked in. I was hitting those reps rock bottom and keeping my torso very upright.

 

[fufu]

Today - (upper strength)

warm up

flat DB bench press - (stretched calves between sets)
5x4 x2 95 lb dumb bells

weighted chin up - (stretched psoas between sets)
5x4 +25 lbs (grips used: pronated, neutral x2, supinated x2)

high cable facepull -
3x8 #90 w/ 3 second isometric hold at full retraction

stretch

Great session! Solid all around.