Fu Fu's l337 journal

[fufu]

Today -

warm up

box squat -
5x3 295 lbs

unilateral DB RDL -
5x5 each side x2 65 lbs

side planks -
6x30 seconds each side, 10 second rest between sides, 60 seconds rest between sets

stationary bike -
15 minutes level 10/20, average RPM >80

Done.

Awesome session. Squat sets got better as they went on. Overall, they felt good. I was a bit slow coming out of the hole, but the top half was powerful as usual.

 

[fufu]

Today -

warm up

unilateral DB OHP -
5x5 each side x2 60 lbs

chin up - neutral grip
5x7 BW
3x3 +25 lbs

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

hip mobility

I was feeling pretty off before going into the gym, but I ended up having a great session. Everything went very well, and my conditioning felt great on the swings.

 

[fufu]

Today -

warm up

deadlift - (chalk, mixed grip)
5x3 365 lbs

DB Bulgarian squat -
4x4 each side x2 70 lbs

stir the pot - RI 60 seconds
8x30 seconds alternating cw and ccw each set

stationary bike -
15 minutes level 11/20, average RPM 75-80

Good session, but I wasn't feeling it mentally today, and that is never a good thing on a deadlift day. The weight felt heavy in my hands and I never got into a comfortable groove when pulling like I usually do. I lifted the weights that needed to be lifted with acceptable form, sometimes that is all I can do, and it is still a good thing.

 

[fufu]

Today -

warm up -

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

unilateral DB row -
5x6 each side 110 lbs

stationary bike -
15 minutes light/moderate resistance, average RPM >75

BW push up -
5x14

high cable facepull -
3x15 #100

hip mobility

Awesome session. The weight felt heavy, but form was on point. The gym I trained at today wasn't the one I usually go to, and the dumb bells are a bit awkwardly proportioned.

 

[fufu]

Today -

warm up

box squat - no belt, just chalk
1x2 275, 295, 305, 315, 320
1x2 325, 325, 325

unilateral DB RDL -
1x5 each side x2 70 lbs
4x5 each side x2 75 lbs (went up in weight because the 70 lb DBs were being used the whole time)

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

stationary bike -
10 minutes level 10/20 RPM >80

Great session! Squatting form was ON today. I planned doing 5x3 @ 305 on the squats, but I was feeling it so much today I bumped up the weight. I was surprised I felt so dialed in today because I was really stressed and tired from classes all day. Squatting 300+ for reps at 187 lbs feels great. No knee pain, no back pain, my joints feel fine.

 

[fufu]

Today -

warm up

unilateral DB OHP -
5x4 each side 65 lbs

chin ups - neutral grip
5x8 BW
3x3 +30 lbs

arm work

hip mobility

Great session. Everything was tough, but doable. That last set of 8 rep BW chin ups was a grinder, but every rep was legit. I was surprised I got all 8 reps. I did arm work (curls and press downs) for novelty's sake, I haven't done anything like that in about a year.

 

[fufu]

Today -

warm up

deadlift - (chalk, mixed grip)
5x3 375 lbs

Bulgarian DB squat -
4x4 each side w/ x2 75 lbs

Done.

 

[fufu]

Today -

warm up

flat DB bench press -
5x4 each side x2 95 lbs

unilateral DB row -
5x6 each side 115 lbs

stationary bike -
50 seconds lvl 10/20, 10 seconds lvl 16/20
x10
5 minute cool down

BW push ups -
5x16

high cable facepull -
3x15 #110

hip mobility.

Great session. Everything was tough, but doable.

 

[DOMS]

And there's fufu, working hard and steady. Great job, fufu, you have earned a Grimey:

 

[fufu]

lol, thanks DOMS.

 

[fufu]

Today -

warm up

box squat -
I warmed up singles to 295, but I was feeling off today. Form wasn't there and my left knee was feeling oddly sensitive, so I backed off and did sets for reps.
1x3 225
1x6 225
1x9 225
1x12 225
1x20 225
50 reps total

side planks - RI 60 seconds
6x40 seconds each side (10 seconds rest between sides, 60 seconds between sets)

stationary bike -
15 minutes level 10/20

Done. Squats felt good. I haven't squatted over 5 reps in a long time. 225 for 20 was tough, but not excruciating.

 

[fufu]

Today -

warm up

chin ups -
1x2, 1x4, 1x6, 1x8, 1x10 BW
4x3 +35 lbs

unilateral DB OHP -
5x8 each side 50 lbs

KB swing -
5 reps at the start of every minute, x10
then maintaining the start of every minute format I continued with
1x10, x15 and 1x20
95 total swings

arm work

hip mobility

Done. Great session. I work on my chin ups so much, but they are so hard to increase in terms of reps for me. I was going to start today with 5x3 w/ 70 lbs on the DB OHP, but when I get to a certain weight with dumb bells, my left should simply will not work. It is something with the amount of weight and the joint position, my muscles will not turn on. I think I lose centration at the GH-joint and my neuromuscular function is just not there. The right shoulder was absolutely fine. With a KB I can press up to 75 lbs on the left shoulder for reps, but that is because of the nature of the KB apparatus, it is easy to centrate my joints under the bell.

I've been eating a bit more the past couple weeks. I'm not eating a ton, but just eating at, or a bit over, maintenance.

I think to get my chin up repping ability up I need to start doing more volume. Chin ups x1/10 days just isn't enough. Time to get out the door jam bar and start doing casual sets throughout the week.

 

[fufu]

Today -

warm up

deadlift -
1x1 315, 365, 405, 415 (belt, chalk, mixed grip)

DB Bulgarian squats -
2x5 each side x2 50 lbs

pronated grip pull ups -
1x3,4,5,6,7

Done.

Deadlifts went well. I planned on going heavier, but my mind wasn't there. However, 415 was done with perfect form and good speed. After deadlifts, I dropped the ball. I just quit, which rarely happens. I didn't get enough sleep over the weekend, and I am in the midst of finals...a lot of stress, my body felt achey and slow. Usually I can train well through the busiest times of the semester, but I need some rest. I will train on Thursday, and then I will take a 5 day break. My training is going to be set up differently.

 

[fufu]

5/9/13 -

warm up

flat DB bench press -
1x1, 1x2, 1x3 w/ x2 100
3x8 w/ x2 75 lbs
2x10 w/ x2 60 lbs

unilateral DB row -
5x10 each side 105 lbs

arm work

hip mobility

Done. Great last session of the phase. I am getting 5 days rest until the next session. I will train again on Tuesday. I am going to be switching up my programming for the next phase.

 

[fufu]

Today -

warm up

box squat -
4x5, 1x10 225 lbs

unilateral DB RDL -
5x5 each side x2 40 lbs

side planks - RI 60 seconds
6x20 seconds each side (10 seconds between sides, 60 seconds between sets)

BW chin ups - 1 second pause at top of rep
6x4 (2 sets pronated, 2 supinated and 2 neutral)

stationary bike -
20 minutes level 10/20

First day after back after a 5 day break. Pretty good stuff. I realized I need to position my body a bit to the left on the frontal plane when I squat, because I naturally favor a lean to the right.

 

[fufu]

Today -

warm up

unilateral DB OHP -
5x8 each side 40 lbs

chin ups - (neutral grip)
5x5 BW
3x3 +15 lbs

KB swing -
5 swings at the top of every minute, x10
50 swings total, 91.5 lb LB

standard plank - RI 60 seconds
3x30 seconds

feet on small box BW push up -
1x5
1x10
1x12

 

[fufu]

Today -

warm up

deadlift - chalk and DOH grip
5x5 275 lbs

DB Bulgarian squat -
4x8 each side x2 35 lbs

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

stationary bike -
20 minutes at level 11/20, average RPM ~70

Done. Deadlifts felt really fast, which they should have considering how light they were. I am getting better at packing my shoulders and neck back before beginning the lift, as well as spreading my feet and cranking the bar externally with my hands.

 

[fufu]

I started back with Brazilian Jiu Jitsu and submission wrestling yesterday. We will see if I can juggle this with school and other responsibilities.

Last night -
2.5 hours gi training

 

[fufu]

Yesterday -

submission wrestling 1:45-3:15

Today -

BW chin ups - neutral grip
1x1,2,3,4,5,6,7,10
38 total

 

[fufu]

Today -

warm up

flat DB bench press -
5x6 w/ x2 75 lbs

unilateral DB row -
5x8 each side 90 lbs

roll outs - from knees
5x5

chin ups -
3x3, with 3 second pause on top (pronated x2, neutral x1)

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

BW push up -
6x8

high cable facepull -
3x15 #70

hip mobility

Done. Weight felt really light, especially on the pressing. I started taking creatine again a few days ago. First time in probably 4 or so years.

 

[fufu]

Today -

warm up

box squat -
5x5 235 lbs
1x10 235 lbs

unilateral DB RDL -
5x6 each side w/ x2 45 lbs

side planks - RI 60 seconds
6x25 seconds each side, 10 seconds between sides, 60 seconds between sets

Done.

Squats felt awesome and fast. I made sure I balanced evenly instead of leaning slightly to my right. It made a big difference. Unilateral RDLs felt off balance-wise, but I found using my rear free leg to guide me helps a lot. As long as I move my leg back straightly, it really helps keep my hips level.

 

[fufu]

Last night -

open mat - 6:30 - 7:30

Got in a couple triangle chokes, and got head and arm choked a few times.

 

[fufu]

Today -

warm up

unilateral DB OHP -
5x8 each side 45 lbs

chin ups - neutral grip
5x6 BW
3x3 +20 lbs

KB swing -
6 swings at the top of every minute, x10
60 total swings, 91.5 lb KB

standard plank - RI 60 seconds
3x35 seconds

feet on small box push up -
1x6,11,13 BW

Done. Slept like shit, but still had a great session. Swings felt awesome. I concentrated on packing my lats back and shooting my hips back, those 2 things in conjunction gave me a snappier and more stable swing.

 

[heavylifting1]

Good job.

 

[fufu]

gracias amigo

 

[fufu]

Today -

warm up

deadlift -
5x5 285 lbs

DB Bulgarian squat -
4x8 each side x2 40 lbs

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

Done.

 

[fufu]

Today -

warm up

flat DB bench press -
5x6 each side w/ x2 80 lbs

unilateral DB row -
5x8 each side 95 lbs

roll outs from knees-
5x6

stationary bike -
50 seconds 10/20 >55 RPM, 10 seconds 15/20 RPM >100
x10

BW PU -
6x10 BW

high cable face pull -
3x15 #80

hip mobility

Everything felt really strong and fast, especially the benching.

 

[fufu]

Today -

Warm up

Box squat -
5x5 245
1x10 245

Unilateral DB RDL -
5x6 each side x2 50 lbs

Side planks - RI 60 seconds
6x30 each side, 10 second rest between sides within a set

Done. Squats felt off. I had a hard time getting in the groove. I was at a different gym using a different bar, box and rack. That usually throws me off. It has hit 90+ in New England two days in a row and I can feel it.

 

[fufu]

I did a free first week of submission grappling at a gym near me...but I am having a hard time finding the time to do it with summer classes and other responsibilities. I think I will hold off buying a mbership until I know I have the time to commit.

 

[fufu]

Today -

warm up

unilateral DB OHP -
5x8 each side 50 lbs

chin ups -
5x7 BW
3x3 +25 lbs

KB swing -
7 swings at the top of each minute, x10 minutres
70 total swings, 91.5 lb KB

standard plank - RI 60 seconds
3x40 seconds

feet on small box push ups -
1x7,12,14 BW

Done.