Fu Fu's l337 journal

[fufu]

Today -

warm up

flat DB bench press -
3x6 w/ x2 95 lbs
2x5 w/ x2 95 lbs

unilateral DB row -
4x10 each side 115 lbs

high cable face pull -
3x15 #110

hip mobility. Great session. Everything was strong.

 

[fufu]

Today -

warm up

deadlift - (chalk, mixed grip)
3x8 355 lbs

DB Bulgarian squats -
3x10 each side x2 55 lbs

Done. Damn. I was DONE by the end of this workout. I cut a set out of the deadlifts...the reps were starting to turn into nasty grinds, and I was falling out of the proper groove. Strangely, my grip was starting to go too. I crushed a nerve in my left hand during the last set and it made the middle of my hand and most of my fingers pretty numb. My index finger is still a little numb. I don't ever remember that happening to me. I think the heavy high rep rows 2 days ago affected my deadlifting today. Bulgarian squats were BRUTAL. After training, I was having a fucking time trying to walk down the steps of the gym. Only 6 sets today, but they destroyed me.

 

[fufu]

Today -

Warm up

unilateral DB OHP -
1x12 each 40, 45, 50, 40, 40

Weighted chin up - neutral grip
6x3 +40 lbs

Standard plank - RI 90 seconds
3x55 seconds

Some hip mobility

Done. Nerve issue in left hand sprung up a tiny bit during chin ups.

 

[fufu]

Last Tuesday:

warm up

box squats -
3x6 275 lbs
1x32 225 lbs PR

Whoa doggy.

 

[fufu]

I am currently taking a break. I will start back training this coming Tuesday, that is also when the semester starts again. I will be switching up my training style, and I will start eating very strictly again to lean up. I'm
about 200-205 right now.

 

[fufu]

First day back after a week break.

Today -

warm up

flat DB bench press -
4x5 w/ x2 75 lbs

weighted chin up - neutral grip
4x3 +25 lbs

feet on small box push ups -
2x10 BW

unilateral DB row -
4x5 each side 90 lbs

standard plank - RI 60 seconds
5x20 seconds

stationary bike -
15 minutes at level 10/20

hip mobility.

Done. I am switching things up. I am going to be dieting to reduce my body fat, so I will train the big fundamental movements at generally lower reps to maintain strength. I will be training to increase muscular and cardiovascular endurance, as well as increased flexibility. I want to finally make my 20 rep chin up PR. I've done 19 in the past.

 

[fufu]

Yesterday -

warm up

deadlift - (chalk, DOH)
1x5 225, 235, 245, 255, 265
1x1 315, 325, 335

DB Bulgarian squat -
4x5 each side x2 35 lbs

roll outs - RI 60 seconds
6x3 BW

Done. Deadlifts were in the groove and very fast.

 

[fufu]

Today -

warm up

DB unilateral OHP -
5x5 each side 40 lbs

chin ups - neutral grip
8x5 BW

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

push ups -
8x8 BW

hip mobility

Done.

 

[fufu]

Today -

warm up

box squat - (box is small box w/ x2 stacked 45 lb plates)
5x5 225 lbs

unilateral DB RDL -
4x6 each side x2 35 lbs

side planks - RI 60 seconds
6x20 seconds each side.

Done. Midst of a cut, feeling it. I increased my box squat ROM substantially. Tough!

 

[fufu]

Today -

warm up

flat DB bench press -
4x5 w/ x2 80 lbs

weighted chin up -
4x3 +30 lbs

feet on small box push up -
2x12 BW

unilateral DB row -
4x5 each side 95 lbs

standard plank - RI 60 seconds
5x25 seconds

stationary bike -
20 minutes at level 10/20, avg RPM >75

hip mobility

Good stuff. School has been super busy.

 

[fufu]

Today -

warm up

deadlift - (DOH, forget chalk)
1x5 235, 245, 255, 265, 275 lbs
1x1 325, 335, 345 lbs

DB Bulgarian squat -
4x5 each side x2 40 lbs

roll outs from knees - RI 60 seconds
6x4 BW

Done. Great session. I found a great way to maintain stability in the Bulgarian squat. I keep awareness through 3 points on my foot: heel, ball and base of 5th metatarsal. I place conscious pressure through those spots and it really helps.

 

[Vieope]

You are still alive, I have noticed it.

 

[fufu]

You are still alive, I have noticed it.

Vieope!!!!

You seem but a remnant of an old dream. You too, are real.

 

[fufu]

9/16/13 training session -

warm up

unilateral DB OHP -
5x5 each side 45 lbs

chin ups - neutral grip
7x6 BW

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

push ups -
8x10 BW

some hip mobility

Done.

 

[fufu]

Today -

warm up

box squat - (small box + 2 45 lb plates)
5x5 235

unilateral DB RDL -
4x6 each side x2 40 lbs

side planks - RI 60 seconds
6x25 sec each side

Done.

 

[fufu]

Today -

warm up

flat DB bench press -
4x5 x2 85 lbs

weighted chin ups -
4x3 +35 lbs

feet on small bench push up -
2x14 BW

unilateral DB row -
4x5 each side 100 lbs

standard planks - RI 60 seconds
5x30 seconds

20 minutes stationary bike

hip mobility

Great session, everything felt strong.

 

[fufu]

Today -

warm up

deadlift - (DOH, chalk)
1x5 245, 255, 265, 275, 285 lbs
1x1 335, 345, 355 lbs

DB Bulgarian squat -
4x5 each side x2 45 lbs

roll outs from knees - RI 60 seconds
6x5 BW

incline treadmill walking -
speed: 3.5
grade: 5.0
duration: 10 minutes

Good stuff. Deadlift sets improved as they went on. I have to remember to not be afraid to absolutely rip the bar off the ground, I was over-thinking initial set-up and it was slowing my initial pull down. I used to use a hip pumping technique that I sort of rediscovered today. I have developed a nagging left knee discomfort, right where the quad tendon attaches the top the patella. Is this because I have started squatting deeper, or is it because I have started using the stationary bike again? Or is it both? I'll have to keep an eye on the knee. I might switch to front squats and see if that helps.

Tips on roll outs:
1.) take a big deep diaphragmatic breath before the descent, and hold the breath the entire time.
2.) Pack neck, look forward, and simultaneously concentrate on forcefully contracting glutes while forcefully contracting anterior trunk
3.) squeeze legs medially together
4.) keep the shoulders super stable by contracting them forcefully

 

[fufu]

Today -

warm up

unilateral DB OHP -
5x5 each side 50 lbs

chin ups - neutral grip
6x7 BW

KB swing -
7 swings at the start of every minute, x10 minutes
91.5 lb KB, 70 total swings

push up -
8x12 BW

hip mobility.

Done. Good stuff. Everything felt strong, except for the chin ups. Repping chin ups has always been difficult for me. I felt well conditioned on the KB swings, more so than last week for sure.

 

[fufu]

Today -

warm up

front squat - (first time doing these in a long time) (x-band walks between sets)
5x5 185 lbs

unilateral DB RDL -
4x6 each side x2 45 lbs

side plank - RI 60 seconds
6x30 seconds each side

treadmill -
incline: 5.0
speed: 4.0
duration: 10 minutes

Done.

Great session. First time doing front squats in a long time (over a year). Over the past year I tried reintroducing and slowly progressing the back squat, things went well, but I was working with a depth that was high, so I tested the waters with a lower and depth...and there comes the awkward groove and knee discomfort again. My body just feels wrong when I try to squat deep with a backsquat.

I switched the front squats...and BOOM, rock bottom depth, and knees feel great, my body felt in a good natural groove. I am going to stick with the front squats for a while, they just feel so much more natural. I did x-band walks between sets of front squats, and it really helped me spread the floor better.

 

[fufu]

Today -

warm up

flat DB bench press -
4x5 w/ x2 90 lbs

weighted chin up -
4x3 +40 lbs

feet on small box push ups -
2x16 BW

unilateral DB row -
4x5 each side 105 lbs

standard plank - RI 60 seconds
5x35 seconds

treadmill:
incline:5.0
speed: 4.0
duration: 20 minutes

hip mobility

Done. Pretty great session considering I'm 4+ weeks into a cut. School has been incredibly busy...I am looking forward to Friday. I had to skip a workout this week, not happy about it, but my back was against the wall with school work and I didn't have much of a choice.

 

[fufu]

Today -

warm up

deadlift -
1x5 255, 265, 275, 285, 295
1x1 345, 355, 365

DB Bulgarian squat -
4x5 each side x2 50 lbs

roll outs from knees - RI 75 seconds
6x6 BW

Done. Roll outs are getting tough, but I'm still maintaining spinal neutrality.

 

[fufu]

Today -

warm up

unilateral DB OHP -
5x5 each side 55 lbs

chin ups -
4x8 BW
1x7 BW

kettlebell swing -
8 swings at start of every minute, x10 minutes
80 swings total, 91.5 lb KB

push ups -
7x14 BW

hip mobility

 

[fufu]

Today -

warm up

front squat - (x-band walks between sets)
5x5 195 lbs

unilateral DB RDL -
4x6 each side x2 50 lbs

side plank - RI 60 seconds
6x35 seconds each side

treadmill:
incline: 7.0
speed: 4.0
duration: 15 minutes

Done. Great stuff. Front squats were tough, as I am returning to them after a long break from them, but they feel great. The groove of the front squat feels so much more natural than back squatting, and I get a way better comfortable depth with front squats. I get nice and deep with the front squats.

 

[fufu]

Today -

warm up

flat DB bench press -
4x4 w/ x2 95 lbs

weighted chin up -
4x3 +45 lbs

standard plank - RI 60 seconds
5x40 seconds

unilateral DB row -
4x5 each side 110 lbs

feet on small box push ups -
1x20 BW

hip mobility.

Done. Great session.

 

[fufu]

So my gym is moving to a new location, and they have been piss poor about letting us members know when they will be ready. They constantly change the dates they say the new gym will be ready...and this has caused me to drive to gym twice and being told they aren't ready (even when they told me personally it would be ready). They have a fucking website, and I'm pretty sure they have my email. Their communication is horrible, as is usual with this gym. They even changed the name of the gym and failed to let the members know what to look for when we drive to the new location (which I did today). I've been so stressed with school recently and not being able to get the gym is making me very irritated. I wish there was another gym I could go to, to do the things I want to do. They haven't even posted a number for the new place...so I can't call and see if they are ready. I can't believe some of the shit "professionals" do in this world.

Anyway, I had to skip Tuesday's deadlift session, and I ended up training in my apartment today, which I luckily can on my OHP/CU/KB/PU day. I'll just pick up with the skipped DL session next time it rolls around. However, I added the rollouts to today's session, I would have done them on my deadlift day. They are hard to progress and I can't skip them if I want to get better at them.

Today -

warm up

roll out from knees - RI 90 seconds
6x7 BW

unilateral DB OHP -
4x6 each side 55 lbs

BW chin ups - neutral grip
2x9 BW

KB swing -
9 swings at the start of every minute, x10 minutes
90 total swings, 91.5 lb KB

BW push ups -
4x16

hip mobility

That was one of the toughest sessions I've had in a long time. I slept like shit last night, felt like shit all day, and I was stuck in traffic for 1.5 hours trying to get to the gym which turned out not able to be used. By the time I got back to my apartment I was hungry, but if I ate I'd have to wait a while to train or else face the post-swing gut-fuck, and I didn't feel like waiting so I didn't eat. I had to cut out sets here and there due to major fatigue (roll outs can really fatigue the lats), except for the KB conditioning stuff, I stuck with the original plan on that. I was toast after this. I'm almost 7 weeks deep into a caloric-deficit. Progress is coming along nicely.

 

[fufu]

Yesterday -

warm up

front squat - these are ATG as usual
5x5 205 lbs

unilateral DB RDL -
4x6 each side x2 55 lbs

side planks - RI 60 seconds on first 4 sets, 90 seconds on last 2
6x40 seconds each side

treadmill -
incline: 7.5
speed: 3.5
duration: 10 minutes

Done. Still wasn't recovered from Thursday's KB swing mauling, so this made front squats tough. I am also feeling this calorie deficit. It makes me feel like "aaaaghhhhhh" whilst squatting. Form was solid, but the weight felt really heavy. I guess that is also to be expected because this is only my 3rd week back front squatting after over a year. Measurements have been dropping consistently over the past several weeks, I haven't weighed myself once though.

 

[fufu]

Today -

warm up

flat DB bench press -
4x2 each side w/ x2 100 lbs

weighted chin up -
4x3 +50 lbs

standard plank - RI 75 seconds
5x45 seconds

unilateral DB row -
4x5 each side 115 lbs

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

hip mobility

Good stuff. Even though it was only for a couple reps each set, it felt good to press the 100 pounders so deep in a cut. In the past my strength would have gone kaput. For whatever reason I've managed to maintain my strength levels during a cut better compared to the past.

 

[fufu]

Today -

warm up

deadlift - (DOH on all sets of 5)
1x5 265, 275, 285, 295, 305
1x1 355, 365, 375, 405

dumb bell Bulgarian squats -
4x5 each side x2 55 lbs

roll outs from knees - RI 90 seconds
4x8 BW

treadmill:
incline: 7.5
speed: 3.5
duration: 16 minutes

Great session! I felt great today...deadlifting felt about as good as it has for this current cycle. I didn't plan on pulling 405, but every now and again (when I feel really good), I will pull heavier weight than usual. 405 went up very nicely definitely had more in the tank. However, a cut is not the time to be attempting big max efforts. Very happy with today. Roll outs felt really good as well, I finally get the hang of those, the form cues I give myself are very nuanced and funky, but they are working.

 

[fufu]

Today -

warm up

unilateral KB OHP -
5x3 each side 65 lb KB

BW chin ups - neutral grip
2x10

KB swing -
10 swings at the start of every minute, x10 minutes
91.5 lb KB, 100 total swings

BW push ups -
4x18

hip mobility

Good stuff! The swings went very well, I can tell that my conditioning is much better than it used to be. That was definitely the easiest 10 sets of 10 reps in 10 minutes complex I've done. This training phase is nearing an end. I'll take my 5 days off soon, when I foresee a time where time will be a short resource.

 

[fufu]

Today -

warm up

front squat -
5x3 215 lbs
1x3 225 lbs

unilateral DB RDL -
4x6 each side x2 60 lbs

side planks - RI 90 seconds
5x45 seconds each side

treadmill -
incline: 8.0
speed: 3.5
duration: 15 minutes

Done. Great session. Front squats felt really good today.