Fu Fu's l337 journal

[fufu]

Today -

warm up

deadlift -
6x3 345 lbs

RDL -
3x8 245 lbs

standard plank -
1x2 minute plank

stretch

Good stuff. Deadlifts felt good. Short and too the point. Happy holidays all!

 

[x~factor]

Congrats on the PR! Your numbers look solid! +65 on that chin up is strong!

 

[fufu]

Thanks, x. I've been eating a lot, so I expect the PRs to start flowing again.

 

[fufu]

Today -

warm up

KB Turkish get up -
3x3 each side 65 lb KB

weighted pistol squat -
3x3 each side +45 lbs PR

rock chunk handle chin ups -
3x7 BW

KB swing -
5x10 w/ 91.5 lb KB

Get ups felt good. 65 lbs feels pretty easy now. I got the "bulldog" kettlebell, which is 40 kilograms. However, I weighed it, and it is 91.5 lbs (40 kg should be 88 lbs). I kind of like that it is a bit heavier though. It'll take me a bit to get strong enough to TGU the bulldog. Maybe I could do it now if I was really warmed up and having a great training session.

It's going to be hard to progress to 91.5 lbs because the kettlebells at my gym only go to 60 lbs, so I have been wrapping plates through the handle to increase the weight. However, it is a bit cumbersome and awkward with the added weight, and I wonder how hard it will be to add 20+ lbs in plates to the KB with a band. I'll figure something out though.

 

[fufu]

Today -

warm up

front squat -
1x1 229, 239, 249, 259, 265, 270, 275, 280, 285 lbs

DB Bulgarian squats -
3x6 each side x2 60 lbs

front squat -
1x30 111 lbs

stretch

Awesome session. I was really getting into the front squat groove today. 285 went up slow, but solid. 265 was actually the hardest of them all because I fell out of groove midway up, I leaned too for forward. I had more in me, but I'll save that for another day. Packing the neck was key to keeping me in the groove. Those were all deep olympic style front squats.

 

[jagbender]

good deal on yuor front squats I love it when an exercise feels solid!

 

[x~factor]

front squat -
1x30 111 lbs

Dayum! And here I thought my 3x12 was exhausting!

 

[fufu]

good deal on yuor front squats I love it when an exercise feels solid!

absolutely, those days are what it is all about.

thanks.

Dayum! And here I thought my 3x12 was exhausting!

it was a good time.

 

[fufu]

Today -

warm up

flat DB bench press -
3x6 x2 95 lbs
1x5 x2 95 lbs

weighted chin up -
3x4 +45 lbs (x2 neutral, x1 supinated)

KB unilateral OHP -
2x10 each side 55 lbs

unilateral DB row -
3x6 each side 125 lbs

stir-the-pot -
3x40 seconds

stretch

Good stuff. 4 days off starting now. Mmm. Food & sleep will be plentiful.

 

[x~factor]

Enjoy the days off!!!

 

[fufu]

thanks x, I most definitely will.

 

[fufu]

Today -

warm up

deadlift -
5x5 315 lbs

RDL -
3x8 225 lbs

KB swing -
5x10 60 lbs

standard plank -
3x45 seconds

stretch

First day back since my break, it was good stuff. I ended up taking off 1 week instead of my normal 4 days. It wasn't really on purpose though. I expected to feel pretty weak in the gym with all that time off, but I felt really good today. Go figure!

 

[Gazhole]

Looking strong to me, man!

I feel great after my week off. I think what you lose in physical ability you more than make up for with enthusiasm after a layoff. All balances out in the end!

Good break, though?

 

[fufu]

Looking strong to me, man!

I feel great after my week off. I think what you lose in physical ability you more than make up for with enthusiasm after a layoff. All balances out in the end!

Good break, though?

That's a good way to look at it.

Yes, break was good, I didn't eat as much as I'd have liked to, but at the same time it was a nice break from force-feeding as well.

 

[fufu]

Today -

warm up

Turkish get-up -
5x1 each side 70 lbs

pistol squat -
3x5 each side +25 lbs

chin ups -
8x5 BW

push ups -
5x10 BW

bird dogs -
3 sets, 3x5 second holds each side per set

stretch

Good stuff! TGUs felt surprisingly easy today. So did the pistol squats. Everything really, I guess that extended time off turned out to be good. I'm sure the calorie surplus is playing a significant hand as well. I felt super fresh today.

 

[fufu]

Today -

warm up

front squat -
6x3 221 lbs

Bulgarian DB squat -
3x6 each side x2 50 lbs

front squat -
1x30 89 lbs

stretch

Done. Tired.

 

[fufu]

Today -

warm up

flat DB bench press -
4x6 w/ x2 80 lb dumb bells

weighted chin up -
6x5 +20 lbs (x2 pronated, x2 neutral, x2 supinated)

KB unilateral OHP -
3x12 each side 40 lbs

DB unilateral row -
3x10 each side 100 lbs

stir the pot -
4x30 seconds

stretch

Everything felt relatively light. Good stuff.

 

[fufu]

Today -

warm up

dead lift -
5x5 325 lbs

RDL -
3x8 235 lbs

KB swing -
5x12 60 lbs

standard plank -
3x60 seconds

No time to stretch.

Good stuff! Dead lifts felt great. I'm still managing DOH grip on all of the above.

Eat, shower, eat, work, eat and sleep.

 

[davegmb]

Still swinging those kettle bells I see! Never used them before, hope all is well!

 

[Gazhole]

Doing DOH on all your pulling is one of the most effective ways of bringing your grip strength up, and you barely realize what's happening.

 

[fufu]

Still swinging those kettle bells I see! Never used them before, hope all is well!

I love the swing. It helps me get in some explosive work, some conditioning work and hip-hinging technique all at the same time.

Doing DOH on all your pulling is one of the most effective ways of bringing your grip strength up, and you barely realize what's happening.

Totally. I do an internal face-palm whenever I see people warm up the deadlift with really light weight with a mixed grip...I'm talking about using the bar or 135 lbs.

Not only does DOH increase your grip, it also teaches you how to attack the bar with your palm. The gripping action is a great activator for the rest of your body. Any grasping based exercises can become instantly stronger with an intense grip...bench press, rows, chin ups, etc.

 

[fufu]

Today -

warm up

Turkish get up -
5x1 each side 75 lbs

chin up -
8x6 BW (x4 neutral, x4 supinated)

push up -
5x12 BW

bird dog -
3 sets, 2x10 second isometrics each side each set

stretch

Awesome. TGU's felt really good, almost easy.

 

[jagbender]

I love the swing. It helps me get in some explosive work, some conditioning work and hip-hinging technique all at the same time.



Totally. I do an internal face-palm whenever I see people warm up the deadlift with really light weight with a mixed grip...I'm talking about using the bar or 135 lbs.

Not only does DOH increase your grip, it also teaches you how to attack the bar with your palm. The gripping action is a great activator for the rest of your body. Any grasping based exercises can become instantly stronger with an intense grip...bench press, rows, chin ups, etc.

Interesting I will be aware of grip when I lift

thanks

 

[fufu]

Interesting I will be aware of grip when I lift

thanks

I use a general rule of thumb, only use a mixed grip when you need to and always grip as hard as your can. Your grip strength will increase as a result.

 

[fufu]

Today -

warm up

front squat -
6x3 231 lbs

DB Bulgarian squat -
3x6 each side x2 55 lbs

front squat -
1x31 111 lbs

no time to stretch.

Success. Front squats triples felt pretty easy today, I was in the groove.

 

[x~factor]

Today -

warm up

front squat -
6x3 231 lbs

DB Bulgarian squat -
3x6 each side x2 55 lbs

front squat -
1x31 111 lbs

no time to stretch.

Success. Front squats triples felt pretty easy today, I was in the groove.

Gotta love those days!!!

 

[davegmb]

Is that a typo or really a 31 rep front squat?

 

[fufu]

Gotta love those days!!!

mmm, indeed!

Is that a typo or really a 31 rep front squat?

no typo, but the weight was pretty light. I'm pretty good at one long as set of squats.

 

[fufu]

Today -

warm up

flat DB bench press -
4x6 w/ x2 85 lbs

weighted chin up -
6x5 +25 lbs (x2 pronated, x2 neutral, x2 supinated)

KB unilateral OHP -
3x12 each side 45 lbs

DB unilateral row -
3x10 each side 105 lbs

stretch

Awesome session today, I felt really strong.

 

[x~factor]

Strong bench press!