Fu Fu's l337 journal

[fufu]

Today -

warm up

back squat -
5x5 275 lbs

unilateral DB RDL -
5x5 each side x2 65 lbs

side planks - RI 90 seconds
5x40 seconds each side

stationary bike -
15 minutes level 11/20 average RPM ~75

Done.

 

[fufu]

Today -

warm up

unilateral DB OHP -
5x5 each side 45 lbs

BW chin ups - (neutral grip)
5x6

KB swing -
8 swing at start of every minute, 10 sets
80 total swings, 91.5 lb KB

high cable facepulls -
3x15 #80

hip mobility

First day back after a 6 day break. Everything felt really good and light, as it should.

 

[fufu]

Today -

warm up

deadlift - (DOH for most reps, chalk)
4x5 315 lbs

DB Bulgarian squat -
4x4 each side x2 55 lbs

stir-the-pot - RI 60 seconds
8x20 seconds (alternate cw and ccw)

stationary bike -
15 minutes level 10/20, average RPM ~83

Done. Awesome stuff. Deadlifts felt really tight and really fast. I've been externally rotating my hips about a bit more, and it helps me get closer to the bar so I can drive my hips forward.

 

[davegmb]

Saw a video of the powerlifter at elitefts Steve goggins doing 800lbs plus with a DOH grip, unbelievable!

 

[davegmb]

Your back squat is looking stronger then I remember, am I right?

 

[fufu]

Today -

warm up

flat DB bench press -
5x5 w/ x2 80 lbs

unilateral DB row -
5x5 each side 100 lbs

stationary bike -
50 seconds 10/20, 10 seconds 14/20 x10

BW push ups -
5x10

high cable facepull -
3x10 #100

hip mobility

 

[fufu]

Saw a video of the powerlifter at elitefts Steve goggins doing 800lbs plus with a DOH grip, unbelievable!

Amazing grip. You barely see that kind of grip strength.

Your back squat is looking stronger then I remember, am I right?

Well, sort of. For my current weight my back squat is good, but the last time I was doing phases of back squatting I was squatting 315 for several sets of 3 or 5. It has defintely been improving over the last several months though.

 

[fufu]

Today -

warm up

box squat -
5x3 255 lbs

unilateral DB RDL -
5x5 each side x2 50 lbs

side plank - RI 60 seconds
6x20 seconds each side (10 seconds between sides)

stationary bike -
15 minutes level 11/20, average RPM ~80

Done. Squats felt really light.

 

[fufu]

Today -

warm up

unilateral DB OHP -
5x5 each side 50 lbs

chin up - (neutral grip)
4x7 BW
3x3 +10 lbs

KB swing -
9 swings at the start of every minute, 10 straight minutes
90 total reps, 91.5 lb KB

high cable facepull -
3x15 #90

hip mobility

I felt great today. Everything went very well.

 

[fufu]

Today -

warm up

deadlift - (chalk, DOH)
4x5 325 lbs

DB Bulgarian squat -
4x4 each side w/ x2 60 lbs

stir the pot - RI 60 seconds
8x25 seconds (alternate cw and ccw)

stationary bike -
15 minutes level 12/20, average RPM ~68

 

[fufu]

Today -

warm up

flat DB bench press -
5x5 each side w/ x2 85 lbs

unilateral DB row -
5x5 each side 105 lbs

stationary bike -
10 seconds 14/20, average RPM ~90
50 seconds 10/20, average RPM ~80
x10

BW push up -
5x12

high cable facepull -
3x12 #110

hip mobility

 

[fufu]

Today -

warm up

box squat -
5x3 265 lbs

unilateral DB RDL -
5x5 each side x2 55 lbs

side plank - RI 60 seconds
6x25 seconds each side

stationary bike -
15 minutes level 13/20, average RPM ~60

Done.

 

[fufu]

Today -

warm up

unilateral DB OHP -
5x5 each side 55 lbs

chin ups - neutral grip
4x8 BW
3x3 +15 lbs

KB swing -
10 swings at the top of every minute, 10 minutes
100 total reps, 91.5 lb KB

high cable facepull -
3x15 #100

hip mobility

 

[fufu]

Today -

warm up

deadlift - (DOH on first set, mixed grip the rest, chalk)
4x5 335 lbs

DB Bulgarian squat -
4x4 each side w/ x2 65 lbs

stir-the-pot - RI 60 seconds
8x30 seconds, alternate cw and ccw

stationary bike -
15 minutes level 10/20, average RPM ~82

 

[fufu]

Today -

warm up

flat DB bench press -
5x5 each side w/ x2 90 lbs

unilateral DB row -
5x5 each side 110 lbs

stationary bike -
10 seconds level 15/20 average RPM >100
50 seconds level 10/20 average RPM >70
x10

BW push ups -
5x14

high cable facepull -
3x10 #120

hip mobility.

Great fucking session. Everything felt really solid.

 

[fufu]

Today -

warm up

box squat -
5x3 275 lbs

unilateral DB RDL -
5x5 each side w/ x2 60 lbs

side plank - RI 60 seconds
6x30 seconds each side, 10 seconds rest between sides (60 second RI between sets)

stationary bike - average RPM ~65
1 minute 10/20
1 minute 11/20
1 minute 12/20
1 minute 13/20
1 minute 14/20
x3

Done. I felt great today. Squats were really fast, form was right on, and every rep felt strong. I am getting better at sitting back while getting my knees out, and then spreading the floor when getting out of the hole.

 

[fufu]

Today -

warm up

unilateral DB OHP -
5x5 each side 60 lbs

chin ups - neutral grip
3x9 BW,
1x8 BW
2x3 +20 lbs

KB swing -
12 reps at the start of every minute x4
2 minute RI
12 reps at the start of every minute x4
91.5 lb KB, 96 total reps

high cable facepull -
3x15 #110

hip mobility.

Done. OHP felt surprisingly strong and easy today. The last few sets of chin ups were tough.

 

[fufu]

Today -

warm up

deadlift - (mixed grip, chalk)
4x5 345 lbs

DB Bulgarian squat -
4x4 each side w/ x2 70 lbs

stir the pot - RI 90 seconds
8x35 seconds (alternate cw and ccw)

stationary bike -
15 minutes level 11/20 average RPM ~78

Done. I felt tired and stressed going into this session. However, my actual sets felt surprisingly really strong. After sets my BP was dropping and I was yawning a lot, but the actual sets went very well. I am surprised how well I have been maintaining my strength. My weight is no more than 185 lbs right now and I have been on a cut for almost 2 months (I did 3 month cut in the fall as well). I am, by my own standards, pretty damn skinny. My strength has gone down of course, but I am the strongest I've ever been at this weight. I feel much better being around 185 compared to 210+. I will only be on my cut for another week or so, and I'll give myself a well deserved 5 days off from training at the same time.

 

[fufu]

Today -

warm up

flat DB bench press -
5x3 w/ x2 95 lbs

unilateral DB row -
5x5 each side 120 lbs

stationary bike -
10 sec hard/50 second active rest on the bike. I was at a different gym using a different bike, so I won't bother noting resistances because I don't know how they relate to the bike I usually use. I just used my intuition to make it harder than last week.

BW push up -
5x15

high cable facepull -
3x10 #130

hip mobility.

Damn I'm beat. My strength was lower than expected on the pressing. Just one more week of training until a break, I need one.

 

[fufu]

Today -

warm up

box squat -
1x2 285, 295, 305, 315, 315

unilateral DB RDL -
5x5 each side x2 65 lbs

side plank - RI 60 seconds
6x35 seconds each side, 10 second rest between sides, 60 second rest between sets

stationary bike -
15 minutes at level 12/20, average RPM ~70

Done. Squats felt so great. Form was on, and the reps were really strong and fast. Slow down, a bit of a pause and fast on the way up, especially the lock out. I would have gone past 315, but the power rack was being used and I didn't have a spot (I was using the squat rack with nonadjustable safety bars sets really low. I experienced no back or knee pain. I am feeling very good about of all this, especially since I'm at 185 lbs and have lost a bunch of weight in the past 6 months. I took a lot of time going very light on the back squat, and really concentrating on form. I've been conservative with my intensities too, but now it is all paying off. I find training moderate with deadlifting and squatting still preps me for getting strong with high intensities.

 

[fufu]

Today -

warm up

unilateral KB OHP -
5x5 each side 65 lbs

chin up - neutral grip
3x10 BW
3x3 +25 lbs

stationary bike -
10 seconds level 17/20, average RPM ~95
50 seconds level 10/20, average RPM ~60
x10

hip mobility.

Done. Chin ups felt great.

 

[fufu]

Today -

warm up

flat DB bench press -
5x5 w/ x2 75 lbs

unilateral DB row -
5x6 each side 90 lbs

stationary bike -
10 minutes

BW push up -
5x8

high cable facepull -
3x15 #70

hip mobility

First day back after a week off. Everything felt light, which it should have.

 

[fufu]

Today -

warm up

box squat -
5x3 275 lbs

unilateral DB RDL -
5x5 each side x2 55 lbs

side planks - RI 60 seconds
6x20 seconds each side, 10 second between sides

stationary bike -
15 minutes level 10/20, average RPM ~83

 

[fufu]

Today -

warm up

unilateral DB OHP -
5x5 each side 50 lbs

chin up - neutral grip
5x5 BW
3x3 +15 lbs

KB swing -
6 swings at the start of every minute, 10 minutes
60 total swings, 91.5 lbs

hip mobility

Awesome session. Everything felt light. I felt really energetic tonight.

 

[fufu]

3/30 -

warm up

deadlift -
5x3 345 lbs (mixed grip, chalk)

DB Bulgarian squat -
4x4 each side x2 60 lbs

stir the pot - RI 60 seconds
8x20 seconds, alternate cw and ccw

stationary bike -
15 minutes alternating between low and moderate resistances.

Done. Everything felt great. Weight felt pretty light.

 

[fufu]

Today -

warm up

flat DB bench press -
5x5 each side x2 80 lbs

unilateral DB row -
5x6 each side 95 lbs

stationary bike -
50 seconds level 10/20 RPM ~65, 10 seconds level 14/20 RPM >100
x10

BW push up -
5x10

high cable facepull -
3x15 #80

hip mobility

Awesome, awesome session. Everything felt light.

 

[fufu]

4/4/13 -

warm up

box squat -
5x3 285 lbs

unilateral DB RDL -
5x5 each side x2 60 lbs

side plank - RI 60 seconds
6x25 seconds each side, 10 second rest between sides within a set

stationary bike -
15 minutes, level 11/20, average RPM >80

Done. Squats felt heavy at first, but light by the last couple sets.

 

[fufu]

Today -

warm up

unilateral DB OHP -
5x5 each side 55 lbs

chin up -
5x6 BW
3x3 +20 lbs

KB swing -
8 swings at the start of every minute, 10 minutes
80 total swings, 91.5 lb KB

hip mobility

Great session, everything felt light today.

 

[fufu]

Today -

warm up

deadlift -
5x3 355 lbs (chalk, mixed grip)

DB Bulgarian squat -
4x4 each side x2 65 lbs

stir the pot - RI 60 seconds
8x25 seconds alternate cw and ccs

stationary bike -
3 minutes 10/20, 3 minutes 11/20, 3 minutes 12/30
went with that cycle until I hit 15 minutes

Done. Today was fantastic. Weight felt light and form was on point. On the deadlifts I need to remember: 1.) set the grip 2.) big exhale 3.) big inhale 4.) sit back and down while packing the neck and scaps 5.) pull BACK while pressing my feet OUT, while staying tight in the hips and back on the heels.

 

[fufu]

Today -

warm up

flat DB bench press -
5x5 w/ x2 85 lbs

unilateral DB row -
5x6 each side 100 lbs

stationary bike -
50 seconds 10/20 average RPM ~65, 10 seconds 15/20 average RPM ~105
x10
5 minute cool down

BW push up -
5x12

high cable facepull -
3x15 #90

hip mobility

Awesome session. Everything felt fast and light.