Fu Fu's l337 journal

[fufu]

Today -

warm up

front squat
1x3 197, 226, 251 (first 2 reps of last set were SOLID, great upright positions and weight through feet. on last set, dipped forward a bit onto forefoot (not sure if heel came up a little), but then quickly righted myself and finished strong in the groove, it was a bit of a grind, but I felt confident about it.)

unilateral DB RDL -
2x3 each side w/ x2 95 lbs (these went well, but damn they are tough. this matches my PR)

barbell RDL -
3x8 w/ 235 lbs

leg press -
2x12 w/ x2 115 lbs

seated calf raise -
3x12 w/ x2 30 lbs


side plank with KB OH and abducted upper hip -
3x15 seconds each side w/ 25 lbs

Good session.

t-spine mobility
hip mobility

 

[fufu]

Today -

warm up

OHP -
1x3 120, 135, 150 (last set was really solid, no grinding on last rep) (belt on last set, 5th notch, mid belly)

weighted chin up -
3x3 +60 lbs

unilateral DB OHP -
2x7 each side w/ 60 lbs

roll out work -
progressively increasing ROM, from standing and back

alternating DB curl -
3x5 w/ x2 50 lbs

unilateral low cable row -
4x10 each side #120

OH elbow extension -
1x12 #110
2x12 #120

t-spine mobility
hip mobility

Awesome session. Everything felt strong.

 

[fufu]

Yesterday -

deadlift -
1x3 295, 335 (no belt, DOH)
1x8 375 lbs (belt, chalk, mg)

DB Bulgarian squat -
3x6 each side w/ x2 55 lbs

standing calf raise -
3x10 #14

roll out work -
from feet to plantar flexed far plant x8
from knees x14

static holds -
2x35 seconds w/ x2 130 lbs

Good workout. Deadlifts felt off. Form was fine and safe, but I just didn't feel quite in the groove or mentally there. I had to take a silly group exercise class the day before and that fatigued my legs more than I would have liked. Also, I am suffering from a minor cold. And the last possible deterrent in my performance was the new weightlifting platform at the gym...it is warped, and this sucks for deadlift. I don't know if it is all in my head, but I can either be a slightly plantarflexed or dorsiflexed position depending on where I am standing. the weight rolls oddly too, subtle, but noticable. I'll try not to think about it.

1x8 with 375 is really good, but I hit 385 for 12 a few weeks ago. However, I was peaked in the cycle and I was feeling exceptionally motivated and in the groove that day.

 

[theCaptn']

What are you cycling fufu?

 

[fufu]

lol, training cycles of 5/3/1, a strength program. Never used gear.

 

[fufu]

Yesterday -

bench press -
1x5 165
1x3 185
1x1 210 lbs (super clean rep. Great groove, great bar speed from bottom to top, not a grinder at all. Had more in the tank but quit while I was head.)

flat DB bench press -
2x6 w/ x2 90 lbs

unilateral DB row -
4x5 each side w/ 125 lbs

plank work -
right arm off ground
l arm off
r foot off
l foot off
25 seconds each position, 60 seconds between positions, x2 rounds

cable facepull -
3x15 #160

cable pushdown -
3x10 #160

straight bar curl -
3x10 w/ 80 lbs

hip mobility
t-spine mobility

Awesome session. Everything felt strong.

 

[fufu]

Today -

front squat -
1x5 209 lbs
1x3 234 lbs
1x1 265 lbs (first two sets relatively easy. On the last set, I prepped for my tendency to tip forward ~1/2 way up. I on the way up, I felt the tilt initiate, but then I immediately corrected and maintained even distribution of weight on my foot. I then paused for a second motionless, trying to stand up as hard as possible sticking to the position, then I broke through and popped up pretty fast. I maintained great overall position through the whole rep. This was the best front squatting has felt on my final 5/3/1 session of the phase. It was strange because the rep was not really a grinder, which is often can be. It was pretty fast coming up from the hole, then stuck for 1 second motionless at middle, then popped up and completely the last half pretty fast.)

unilateral DB RDL -
2x3 each side w/ x2 100 lbs PR (I had difficulty getting in the groove at the start. I had to attempt the first set 3 or 4 times before I got the descent down. As usual, once I got the groove for one rep, I was good to go for the rest of the reps and sets. This is a proud PR for me.

barbell RDL -
3x8 w/ 245 lbs (DOH, business as usual)

leg press -
2x12 w/ x2 120 lbs

HS seated calf raise -
3x12 w/ x2 35 lbs

side plank holding 25 lb KB OH and abducted upper hip -
2x20 seconds each side

t-spine mobility

Awesome session. 2 more sessions until I take a break in my scheduled recovery phase. I am getting really good at maintaining an upright posture in the front squat and really getting my knees out and locking into the power of my hips.

 

[fufu]

From 3/30:

warm up

OHP - (beautiful last set, near perfect rep. No grinding at all, good clean fast rep considering the weight, really controlled the eccentric slowly)
1x5 130 lbs
1x3 145 lbs
1x1 160 lbs

weighted chin up -
1x4 +70 lbs PR
1x2 +65 lbs

unilateral DB OHP -
2x8 each side w/ 60 lbs

unilateral low cable row -
4x10 #130

standard plank -
1x60 seconds

alternating DB curl -
1x4 w/ x2 55 lbs
1x4 w/ x2 50 lbs
standard bar curl -
1x20 with bar (45 lbs)

OH elbow extension -
2x12 #130

Awesome session. PRs are showing their faces around these parts again. Feels good. Of course, eating a lot is largely the reason.

 

[fufu]

1x4 +70 lbs chin up PR video:

https://www.youtube.com/watch?v=A8CSQPlGlig

 

[fufu]

Today -

deadlift -
1x5 315 lbs (DOH)
1x3 365 lbs (DOH 1st rep, then MG)
1x3 405 lbs (MG, belt 5th notch midbelly) (solid set in the groove, I stopped before I felt I'd start grinding)

DB Bulgarian squat -
3x6 each side w/ x2 60 lbs

standing calf raise -
3x10 #15

roll out work -
on feet to far plank x9
from knees x15

DB static holds -
2x40 seconds w/ x2 130 lbs

Done. Good shit. Last session of this phase. Now I will take 5-6 days off.

 

[fufu]

FIRST DAY BACK. CYCLE 6 OF 5/3/1 BEGINS.

Today -

warm up

bench press -
1x5 155, 175, 195 (really solid overall. last rep of last set was a grinder, but I stayed right in the groove, pressed like hell into the floor, squeezed the bar as hard as possible, and grinded through.)

flat DB bench press -
2x6 w/ x2 85 lbs

unilateral DB row -
4x5 each side 120 lbs

plank work - RI 60 seconds
r arm off
l arm off
r leg off
l leg off
25 seconds each position, once through
rest 60 seconds
standard plank x60 seconds

cable facepull -
3x15 #150

cable pushdown -
3x10 #150

straight bar curl -
3x10 w/ 75 lbs

Great first day back.

 

[fufu]

Yesterday -

front squat -
1x5 187, 214, 241 (last set felt really strong and in the groove, for the last heavy 5 rep set, it was the best yet since I started 5/3/1. The last rep was a little bit of a grinder, but I felt very comfortable and I maintained good positioning really well. Had another in the tank. I started doing this slight rocking technique in the front squat that helped me shift weight well through the movement, I can't remember exactly what I did though. It came naturally and was helpful, so I am sure I'll remember how to do it next time.)

unilateral DB RDL -
2x3 each side w/ x2 95 lbs

barbell RDL -
3x8 w/ 235 lbs (DOH) (felt lighter than usual)

leg press -
2x12 w/ x2 115 lbs

HS seated calf raise -
3x12 w/ x2 30 lbs

side plank with KB OH and abducted upper hip -
4x10 seconds each side w/ 10 lb KB (I am doing shorter sets with lighter KBs. I just want the KB to add self-limitation to the exercise and demonstrate when I am not aligned. Too heavy a KB and too long sets tax my shoulders too much, and it is a lower day after all.)

Awesome session. Front squatting felt so good today.

 

[fufu]

Yesterday -

warm up

barbell OHP -
1x5 120, 135 lbs
1x4 150 lbs (belt) (well, missed the fifth rep. Not too upset. I trained two days in a row and my upper back was wasted from the day before. My shoulders were always pretty fatigued from the side planks. Not surprised I missed the rep. I feel pretty confident I would have hit the last if I rested a day in between my last workout (which I almost always do, but I was tight on time for this week, so I did two in a row).

weighted chin up - (neutral grip)
3x3 +60 lbs

unilateral DB OHP -
2x5 each side w/ 65 lbs

unilateral low cable row -
4x10 #120

roll out to wall -
increasing ROM each rep, one big set like usual

alternating DB curl -
3x8 w/ x2 40 lbs

OH EE -
3x15 #100

hip mobility
t-spine mobility

Good stuff. Not upset with the missed rep. I missed it for a reason.

 

[fufu]

Yesterday -

warm up

deadlift -
2x5 320 lbs (DOH)
1x10 365 (belt 5th notch, MG) (really easy set, felt super fast and snappy, had at least another 5 in me)

DB Bulgarian squat -
3x6 each side w/ x2 55 lbs

standing calf raise -
3x10 #14

roll outs -
standing to far plank and back x8
from knees x14

static holds -
2x30 seconds w/ x2 135 lbs

hip mobility
t-spine mobility

Awesome session. Was functioning off less sleep than desirable, but felt fantastic in the gym anyway.

 

[fufu]

Today -

warm up

bench press -
1x3 165, 185, 205 (first two sets, solid, last set, went well speed wise, but I fell out of groove on the last half of the set. I hit the rack hooks at the top of the 2nd rep, then my third rep going up was rotated and tilty. Suprisingly, the rep went up well in terms of speed.)

flat DB bench press -
2x6 w/ x2 90 lbs (these felt strong)

unilateral DB row -
4x5 each side 125 lbs

plank work -
right arm off
l arm off
r foot off
l foot off
27.5 s each position, 60 seconds RI between positions
60 second rest --> 1x65 seconds standard plank

cable facepulls -
3x15 #160

cable pushdown -
3x10 #160

straight bar curl -
2x10 w/ 80 lbs

hip mobility
t-spine mobility

Awesome session.

 

[fufu]

front squat -

1x3 200, 230, 255 lbs (wore knee sleeves, last set was fantastic, no grinder, stayed right in the groove, best final set of 3 in several cycles of 5/3/1).

unilateral DB RDL -
2x3 each side w/ x2 100 lbs

barbell RDL -
3x8 w/ 245 lbs (DOH, no chalk, but managed it)

leg press -
2x12 w/ x2 120 lbs

hammer strength seated calf raise -
3x12 w/ x2 35 lbs

side plank -
3x15 seconds each side w/ 15 lbs OH, upper hip abducted

t-spine mobility

Front squatting was ON POINT today. Right in the groove. Really upright posture maintained well. That rocking motion I mentioned last front squat day came back to me and it felt great.

 

[fufu]

Today -

barbell OHP -
1x3 125, 140, 155 lbs (belt on last set. no grinder on last rep of last set)

unilateral DB OHP -
2x6 each side w/ 65 lbs

weighted chin up -
3x3 +65 lbs (neutral grip)

unilateral low cable row -
4x10 each side #130

plank work -
progressions to wall, far extension planks

alternating DB curl -
3x8 w/ x2 45 lbs

overhead elbow extension -
3x15 #110

hip mobility
t-spine mobility

Awesome session.

 

[fufu]

4/26/16 -

warm up

deadlift -
1x3 315
1x3 345
1x2 405 (fell out of groove on first rep, didn't keep my upper back and lats engaged enough off the floor)
1x10 385 (couple more left in tank, was locked into groove until rep 6, which was slow, but locked right into the groove for final 4 reps, and I finished the set with snappy reps. I really noticed how much stronger my groove lifts are, the difference is huge. The key for staying in the groove today was keeping the upper back and lats engaged while I get leg drive off the floor.)

DB Bulgarian squat -
3x6 each side w/ x2 60 lbs

standing calf raise -
3x10 #15

roll outs -
far plank x9
from knees x15

static holds -
2x35 sec each side x2 135 lbs

t-spine mobility

Good sesh.

 

[fufu]

4/28/16 -

bench press -
1x5 170
1x3 190
1x1 215 lbs (benching was great today. This last set was right in the groove and a smooth fast rep. Locked into my grip and leg drive well.)

flat DB bench press -
1x5 w/ x2 95 lbs
1x6 w/ x2 95 lbs

unilateral DB row -
4x5 each side 130 lbs

skipped plank work, short on time

cable facepull -
3x15 #170 PR

cable pushdown -
2x10 #170

straight bar curl -
2x10 / 85 lbs

hip mobility
t-spine mobility

Awesome session today. Everything felt strong.

 

[fufu]

Today -

front squat -
1x5 217
1x3 241
1x1 270 lbs (super clean rep, not a grinder, but close)

unilateral DB RDL -
2x3 each side w/ x2 105 lbs PR

barbell RDL -
3x8 w/ 255 lbs (DOH, chalk)

leg press -
2x12 w/ x2 125 lbs

calf raise -
various stuff for higher reps

side planks -
2x30 seconds each side

t-spine mobility

Good stuff. Unilateral RDL was tough, but I made it. Happy to get the PR.

 

[fufu]

5/3/2016 -

warm up

OHP -
1x5 135 lbs
1x3 150 lbs
1x1 165 lbs (this rep was a grinder of all grinders, but I stayed right in the groove, I never buckled from position, and I knew I had the lift, even though it took about 5 seconds)

unilateral DB OHP -
1x15 each side w/ 50 lbs

weighted chin up -
2x3 +70 lbs

unilateral low cable row -
3x10 each side #140

skipped roll out work

alternating DB curl -
1x12 each side x2 40 lbs

overhead cable elbow extension -
1x20 #120

Good stuff.

 

[fufu]

Today -

warm up

deadlift -
1x5 320 lbs
1x3 365 lbs
1x12 405 lbs PR (chalk, MG, was right in the groove, till the very last rep. Grip was no issue. 4 rep PR. One of my best sets of DLing ever. The weight was zipping up. It is funny because last DL workout I did 405 x3 and it felt really off because I couldn't stay in the groove.)

DB Bulgarian squat -
3x6 each side w/ x2 65 lbs

standing calf raise -
3x10 #16

roll outs -
1x10 to far plank

static holds -
2x40 seconds w/ x2 135 lbs PR


1x12 405 lb deadlift at 192 lbs. Not too shabby.

 

[fufu]

First day back after a week break. 7th cycle of 5/3/1.

Today -

warm up

bench press -
1x5 160, 180, 200 lbs (felt a bit out of the groove today, but reps were solid, last rep of last set was tough, but not too much of a grinder).

flat DB bench press -
2x6 w/ x2 90 lbs (felt strong)

unilateteral DB row -
4x5 each side 125 lbs

plank work -
r arm off ground
l arm off
r leg off
l leg off
10 seconds each position, 30 second RI, x2 cycles each position
1x30 second standard plank

cable facepull -
3x15 #160

cable pushdown -
3x10 #160

straight bar curl -
3x10 w/ 80 lbs

hip mobility
t-spine mobility

Good stuff. Strong workout, everything felt good.

 

[fufu]

Yesterday -

warm up

front squat -
1x5 190, 220, 245 (last rep of last set was good, not much of a grinder, and I stuck the position well through the rep, keeping torso upright and keeping weight on heels)

unilateral DB RDL -
2x3 each side w/ x2 100 lbs

barbell RDL -
3x8 w/ 245 lbs (DOH, chalk)

leg press -
2x12 w/ x2 120 lbs

seated calf raise -
many sets
calf raise on leg press -
1 set

side plank -
3x20 seconds each side with arm OH

t-spine mobility

Good stuff.

 

[fufu]

Yesterday -

OHP -
1x5 125, 140
1x4 155 (shy the 5th rep. the OHP is my toughest lift to stay up to date with the progressions on 5/3/1. The 4th rep was a grinder and I didn't even try the 5th. I may have had it if I was better
mentally prepared and squeezed the bar harder and drove my hips forwards more with my glutes. Oh well.)

weighted chin up -
3x3 +65 lbs

unilateral DB OHP -
2x12 each side w/ 40 lbs

low cable unilateral row -
3x10 each #130

roll out to wall progressions, then really far extended wheel plank against wall

alternating DB curl -
2x10 each w/ x2 40 lbs

overhead cable EE -
2x15 #110

hip mobility
t-spine mobility

Good stuff.

 

[fufu]

Yesterday -

warm up

bench press -
1x3 170, 190, 210 lbs (all these sets were locked super well in the groove, especially the last set, couldn't have been happier with it. Last rep of last set was a grinder, but had a good consistent speed).

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

unilateral DB row -
4x5 each side w/ 130 lbs

plank work -
feeling some mild lower left ab strain, did standard plank work instead of asymmetrical stuff

cable facepull -
3x15 #170 lbs

cable pushdown -
3x10 #170

straight bar curl -
2x10 w/ 85 lbs

hip mobility
t-spine mobility


Awesome session. Everything was on point today.

 

[fufu]

Oops, I forgot to log my deadlift workout from 5/19/16 --> this was the workout BEFORE the bench press and AFTER the OHP

warm up

deadlift -

1x5 285, 325
1x10 375 (easy really solid 10, right in the groove, had many more in the tank)

DB Bulgarian squat -
3x6 each side w/ x2 60 lbs

standing calf raise -
3x10 #15

roll out work -
1x4,5 on feet to far plank
2x8 from knees

DB static hold -
2x30 sec w/ x2 140 lbs PR

Awesome session. Everything felt strong.

 

[fufu]

Today -

warm up

front squat -
1x3 205, 235, 265 PR (last set was super solid, right in the groove, actually think I had another 1-2 reps in the tank if I really went for it)

unilateral DB RDL -
2x3 each side w/ x2 105 lbs PR

barbell RDL -
2x8 w/ 255 lbs

leg press -
2x12 w/ x2 125 lbs

calf raise -
3x15 #10

side plank -
3x25 seconds each side w/ arm OH

t-spine mobility

Awesome session.

 

[fufu]

5/26/2016

OHP -
1x3 130, 145, 160 lbs (last rep of last set was such a grinder, but I pushed through)

weighted chin up -
3x3 +70 lbs

unilateral DB OHP -
2x12 each side 45 lbs

low cable unilateral row -
4x10 each side #140

roll out to wall work

alternating DB curl -
2x10 each side x2 45 lbs

overhead elbow extension -
3x15 #120

t-spine mobility
hip mobility

 

[fufu]

5/28/2016

deadlift -
1x3 315, 355 (chalk, DOH)
1x5 405 lbs (MG, belt)

DB Bulgarian squat -
3x6 each side w/ x2 65 lbs

roll outs -
on feet to far plank - 2x5
on knees - 2x9

static holds -
2x35 lbs w/ x2 140 lbs PR

Felt out of the groove on the deadlifts. It wasn't good. I couldn't get my mental state into the pulling. Still, 1x5 with 405 is good. It was a really hard set though. My grip felt weak too, strangely. But then I PRed in the static holds, weird.