Fu Fu's l337 journal

[fufu]

3/31/16 -

warm up

bench press -
1x5 175 lbs
1x3 195 lbs
1x1 220 lbs (benching was right on point today, was right in the groove every set)

DB bench press -
1x3 x2 100 lbs
1x4 x2 100 lbs

unilateral DB row -
4x5 each side 135 lbs

planks - RI about 45 seconds
10, 20, 30, 40, 60 seconds (chilling out on harder plank progressions because I have these left lower ab/groin issue for about a week now. nothing major, but I don't want to aggravate it)

cable facepull -
3x15 #180 PR

cable pushdown -
3x10 #180

barbell curl -
2x10 w/ 90 lbs

Good stuff.

 

[fufu]

Today -

front squat -
1x5 221 lbs
1x3 246 lbs
1x1 275 lbs (very smooth rep. no sticky points, wicked snappy for 275. Planned on going for 2, but felt lightheaded after rep 1, so played it safe. Forgot to take deep breaths before the lift.)

unilateral DB RDL -
2x3 each side w/ x2 110 lbs PR (felt like my fucking glutes were gonna rip apart, in a good way)

barbell RDL -
2x8 w/ 265 lbs

leg press -
2x12 w/ x2 135 lbs

standing calf raise -
3x15 #110

skipped side planks due to left lower ab/groin issue. It is recovering well and I want to keep that momentum going.

Awesome session.

 

[fufu]

Today -

warm up

OHP -
1x5 140 lbs
1x3 155 lbs
1xmiss 170 lbs (almost had it, but couldn't get through the sticking point (where the bar is just over the head. The OHP is definitely my 5/3/1 nemesis)

weighted chin up -
1x3 +75 lbs PR
1x2 +75 lbs

unilateral DB OHP -
2x12 each side 50 lbs

low cable unilateral row -
4x10 each side #160 PR

cable OH EE -
2x15 #130

alternating DB curl -
1x10 each side x2 50 lbs

skipped plank work, letting lower left ab/hip flexor issue recover. Feels like it is recovering well.

hip mobility
t-spine mobility

Good session. Not too bummed I missed the OHP 1 rep set. I've been setting PRs overall the past several workouts, so I am fine missing that set. I am definitely nearing a plateau area in many
lifts. Going to re-assess a lot of my assistance work next 5/3/1 phase.

 

[fufu]

6/9/16 -

warm up

deadlift -
1x5 325 lbs (DOH)
1x3 375 lbs (DOH)
1x1 415 lbs (calves were cramping up during my set up while I was walking my legs in tight against the bar...so weird, never happened before. I trained at the end of the day, and I usually train early AM, maybe that is involved somehow?)
1x5 415 lbs (MG, belt 4th notch) this might be a PR, not sure

DB Bulgarian squat -
3x6 each side x2 70 lbs

standing calf raise -
3x10 #17

DB static holds -
2x40 seconds w/ x2 140 lbs PR

skipped roll out stuff, letting left lower ab/hip flexor heal up, it feels nearly 100% better.

Great session. I was pretty out of it, but I had some great pulls. I trained after being up for about 14 hours, haven't done that in a while. I actually was gonna train at 2:30, got all warm up, and as soon I warmed up, something came up and I couldn't train, and I had to then drive almost 2 hours before I could train again, I was so fucking aggravated. I've never warmed up to realize I can't train before, and my body and mind were amped up, to just go and sit in traffic for a long time. I was especially pumped up because this was the last session of this cycle of 5 3 1, and I knew I had big deadlifts ahead. All is well that end's well.

 

[fufu]

6/16/16 -

First session back after 6 days off. Let the 8th straight cycle of 5/3/1 begin.

warm up

bench press -
1x5 165, 185, 205 (awesome benching. I was at a different gym, but I had my set up matched to what I usually do pretty well. The bar was different, and I realized after I was done that my hand
position was slightly narrower than usual, but it only made a slight difference. I was totally in the groove with the bar. Last rep was a grinder, but I stayed in the groove really well.)

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

unilateral DB row -
3x10 each side 105 lbs

standard plank - RI 30 seconds
1x10,20,30 seconds (lower left ab/hip flexor issue didn't flare up, I'm taking it easier on the plank work though, I don't want to keep this injury going)

cable facepull -
3x12 #170

cablepushdown -
2x10 #170

straight bar curl -
2x10 w/ 85 lbs

hip mobility
t-spine mobility
Awesome session. Felt fresh and strong.

 

[fufu]

6/18/16 -

warm up

front squat -
1x5 197, 226, 256 lbs (last set was tough, but I had confidence that I'd complete it, and I stayed pretty well in the groove, especially on the last rep (which was a bit of a grinder), but as usual, I popped the hips through quickly on the last 1/4 of the lift)

unilateral DB RDL -
2x3 w/ x2 105 lbs

barbell RDL -
2x8 w/ 255 lbs (DOH)

leg press -
2x12 w/ x2 130 lbs

standing calf raise -
3x15 #14

side plank w/ arm OH -
3x15 seconds each side

t-spine mobility

Good stuff. Everything felt strong.

 

[fufu]

Today -

warm up

OHP -
1x5 130, 145 lbs
1x3,2 160 lbs (couldn't hit the reps, so did 2 sets)

weighted chin up -
3x2 + 70 lbs

unilateral DB OHP -
2x12 x2 45 lbs

low cable unilateral row -
4x10 each #140

far plank - RI 30 seconds
1x10, 20, 30 seconds

alternating DB row -
2x10 each x2 35 lbs

OHEE -
2x15 #120

t-spine mobility
hip mobility

OHP has been tough past few weeks. Need to re-asses.

 

[fufu]

deadlift -
1x5 295, 335, 385 lbs (bent bar, kept tilting a little to one side or the other. couldn't quite lock into the groove. no chalk either, the slipping messed with me a little)

DB Bulgarian squats -
3x6 each x2 65 lbs

standing calf raise -
3x10 #16

planks -
r arm off groun
l arm off
r foot off
l foot off
5 seconds each position, 5 seconds between, 60 seconds between rounds, 3 rounds

static holds -
1x60 seconds w/ x2 120 lbs (for the note of progressions, I should have done 2x30 w/ x2 145 lbs, but no DBs heavy enough at the gym i trained at. I will pick up with that exact intensity next week)

t-spine mobility

Good stuff.

 

[fufu]

Bench press -
1x3 175, 195, 215 lbs (a little out of the groove because I've used 3 different bench stations past 3 workouts. still, more in the groove than not, and felt strong, last rep was a bit of a grinder)

flat DB bench press -
2x4 x2 100 lbs

unilateral DB row -
3x10 each side 110 lbs

standard plank - RI 60 seconds
1x15, 30, 45 seconds

cable facepull -
3x12 #180
1x20 #100

cable pushdown -
2x10 #180

straight bar curl -
2x10 w/ 90 lbs

t-spine mobility
hip mobility

Awesome session.

 

[fufu]

Today -

warm up

front squat -
1x3 210, 240 lbs
1x2 265 lbs (didn't hit the third rep. On the 2nd rep I caved forward and totally lost the groove, but completed the rep. I didn't even attempt the 3rd rep. I didn't feel good this morning, and my BP was wonky. I have had great sessions while feeling shitty, but not today. First time I missed a rep on the front squat since starting 5/3/1 almost a year ago.

unilateral DB RDL -
2x3 each side w/ x2 110 lbs

barbell RDL -
2x8 265 lbs

leg press -
2x12 w/ x2 135 lbs

standing calf raise -
3x15 #15

side plank w/ arm OH -
3x20 seconds each side 4

Can't win 'em all. Had a good overall session. Really when it comes down to it, I just missed one rep out of the whole workout. I hate to miss reps, but so be it. My error was more technique than strength.

 

[fufu]

6/30/16 -

warm up

OHP -
1x3 135, 150
1x2 165 (stuck when bar got just above head...definitely my sticking point)

weighted chin up -
2x2 +75 lbs
1x4 +75 lbs PR

unilateral DB OHP -
2x12 each side 50 lbs

low cable row -
4x10 each side #150 (jamming opposite elbow in inner thigh and pulling that scap back helps with strength and stability)

far plank - RI 60 seconds
1x15, 25, 35 seconds

alt DB curl -
2x10 each x2 40 lbs

OHEE -
2x15 #130

Awesome session.

 

[fufu]

Yesterday -

warm up

deadlift -
1x3 315, 355 lbs (DOH, chalk)
1x7 405 lbs (MG, belt 5th notch, mid-belly) (held the groove pretty well, but actually had a slightly off-grip (right hand was too medial), which called for some re-adjustment and it threw me off a bit and caused a little transverse rotation. I stopped at 7 with more in the tank for sure. The cue of big leg drive, tight upper back, and hips forward really helps off the floor and getting me into the groove)

DB Bulgarian squat -
3x6 each side w/ x2 70 lbs

standing calf raise -
3x10 #17

Plank positions -
r arm off
l arm off
r leg off
l leg off
10 seconds each position, 10 seconds between positions, 60 seconds between completed position cycles
2 cycles

DB static holds -
2x30 seconds w/ x2 145 lbs PR

Awesome session. I'm still eating a ton, but having a hard time breaking 195 lbs. I feel like I am thickening out though. Strength gains are definitely coming, which is most important.

 

[fufu]

Today -

warm up

bench press -
1x5 180 lbs
1x3 200 lbs
1x1 225 lbs (grinder, but stayed in the groove very well, felt very confident maintaining the bar path)

flat DB bench press -
2x3 w/ x2 100 lbs (used DBs I wasn't used to, was tapping them together at the top because they were longer than the 100s I'm used to, and it threw me off)

unilateral DB row -
3x10 each side 115 lbs

plank - RI 60 seconds
1x20, 35, 50 seconds

cable facepull -
3x12 #190
1x20 #110

cable pushdown -
2x10 #190

straight bar curl -
1x10 95 lbs
1x6 95 lbs
1x4 95 lbs

t-spine mobility
hip mobility

Good stuff. Was super tired today, but I had a good lift.

 

[fufu]

7/7/16 -

warm up

front squat -
1x5 225 lbs
1x3 250 lbs
1x1 280 lbs (was really in the groove today, solid front squats)

unilateral DB RDL -
1x3 each side w/ x2 100 lbs
1x5 each side w/ x2 100 lbs PR

barbell RDL -
3x5 275 lbs (DOH, no chalk, but managed the grip)

leg press -
2x12 w/ x2 140 lbs

calf raise -
3x15 #16

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

Was super tired, but had a great session.

 

[fufu]

Today -

warm up

barbell OHP - (wore belt on all sets)
1x5 145 lbs
1x3 160 lbs (last rep was a big grinder, but stayed in the groove)
1x1 170 lbs (went up much faster than expected, not a grinder at all, went up smoothly and quickly)

weighted chin up -
2x2 + 80 lbs
1x1 + 80 lbs (slow eccentric)

unilateral DB OHP -
2x12 each side w/ 55 lbs

low cable row - (jamming opposite forearm into opposite thigh helps with anti-rotation stability and keep t-spine extended)
3x10 each side #160 PR

far plank - RI ~60-90 seconds
1x20, 30, 40 seconds

alternating DB curl -
1x6 each side x2 45, 40, 35, 30 lbs

rope OHEE -
2x15 #140

Awesome session. One more session until my break.

 

[fufu]

Today -

warm up

1x5 335 lbs
1x3 385 lbs (DOH first rep, MG last 2)
1x1 315, 405, 415, 425 lbs (belt 5th notch, MG) I was having a hard time mentally getting into it, but I hit 425 solid in the groove. I was not feeling the strongest today on the deadlift, but I hit my minimum required work. I usually rep out the last set to at least 5, but I wasn't in the physical and/or mental shape to push it today).

DB Bulgarian squat -
3x6 each w/ x2 75 lbs (oh these were brutal, especially the first set)

standing calf raise -
3x10 #18

too sweat to do planks, my forearms kept slipping, very humid today

DB static holds -
1x40 seconds w/ x2 145 lbs PR
1x~15 seconds w/ x2 145 lbs (the weight wasn't settling in my hands well, and I felt like I might rip a callous)
1x~30-35 seconds w/ x2 145 lbs (grip was wasted from the 1st set and the 2nd mis-fire set, had to drop it early)

t-spine mobility

Good stuff. Last workout of the phase. I'm taking a good 5-7 days off. My body needs the rest. My weight is plateauing at ~195 lbs. I'm trying to keep putting on weight, but it's getting really tough and I don't feel like force feeding all the time.

 

[fufu]

First day of my 9th cycle of 5/3/1

bench press -
1x5 170, 190, 210 (felt really strong, last rep of last set was a slight grinder)

DB bench press -
2x8 w/ x2 80 lbs

unilateral DB row -
3x10 each side w/ 110 lbs

plank - RI 60 seconds
1x15, 25, 35 seconds

cable facepull -
3x20 #120

cable pushdown -
2x10 #180

straight bar curl -
2x8 w/ 90 lbs

Awesome session. Felt really strong.

 

[fufu]

Today -

front squat -

1x5 199, 231, 251 lbs (not feeling it today, but hit my reps. I was tired from work and just couldn't work myself up mentally. I really had to focus hard mentally to hit the last set. Unfortunately, I was 5 lbs short on my last set, I fucked up added the right weight, which hardly ever happens. Still, overall, more weight than last time.)

unilateral DB RDL -
2x5 each side w/ x2 90 lbs PR (hard time getting in the groove, which is typical for my first time back with these after a break)

barbell RDL -
3x5 265 lbs (these felt really solid technique and strengthwise)

leg press -
2x12 w/ x2 135 lbs

standing calf raise -
3x15 #15

side plank -
3x20 seconds each side w/ arm OH

Done. Just couldn't turn it on today for the squats, but I still hit everything. I trained after work, which is rare, was short on calories, and it was 95 degrees and humid out.

 

[fufu]

Today -

warm up

barbell OHP - (belt 5th notch and wrist wraps all sets)
1x5 133, 148 lbs
1x2,1,1 165 lbs (was supposed to hit 5 reps on this...was not happening. I was surprised I only got 2 reps. Did a couple extra singles to get comfortable with the heavy weight. Last single was a grinder of all grinders. It was fast right up till above the head, and then stuck the groove and eventually got the weight up, then a slow eccentric. I felt strong and very in the groove on the OHP today, despite not hitting the last set. Externally rotating my shoulders during the entirety of the lift helps a lot, especially getting tension from the bottom.)

weighted chin up - (supinated grip)
3x5 +45 lbs

fat bar OHP -
3x10 88 lbs (bar weighs 33 lbs (it's hollow). I decided to do my bar work for my assistance work instead of DB work. I feel like I am just not getting enough reps in with the bar groove if I only do barbell pressing on my initial main 5/3/1 sets. I think the fat bar will always help me grip harder and develop wrist strength too.

low cable unilateral row -
3x10 each side #150

far plank -
1x15, 20, 25 seconds

alternating DB curl -
2x15 w/ x2 25 lbs

OHEE cable -
2x15 #130

Awesome session. Excited to be changing up the assistance work (high rep weighted chins and far bar OHP). Still trying to eat like a motherfucker...but the weight isn't coming on. Stuck around 195 for months now, although I think I look bigger. I am kicking my eating up even more, but I am not sure how long I will sustain it.

 

[fufu]

^83 lbs, not 88 lbs, on fat bar OHP

 

[fufu]

Today -

warm up

deadlift -
1x5 295, 345
1x10 390 lbs (chalk, MG, last set used belt on 5th notch) (I felt in the groove and really strong on the last set, had more in the tank)

DB Bulgarian squats -
3x10 each side w/ x2 35 lbs

roll outs from knees - (it feels like my lower left ab/hip flexor issue is better, so I am slowly working back in the roll outs, first time doing them in a couple months I think. Taking them slow and focusing on really strict form)
1x1,2,3,4,3,2,1

standing calf raise -
4x10 #17

DB static holds -
2x20 seconds w/ x2 150 lbs PR

Awesome session. I've had some mentally-off days the past several weeks, but today I was able to ramp up mentally. At first, I wasn't quite feeling there, but once I "go for it" on one set, I feel prepared for the rest of the work. Hit the last set of deadlifts with a lot of confidence.

 

[fufu]

Yesterday -

warm up

bench press -
1x3 180, 200, 220 lbs (in the groove, last rep of last set was a grinder, but stuck the groove well)

flat DB bench press -
2x8 w/ x2 85 lbs

unilateral DB row -
3x10 each side w/ 115 lbs

standard plank -
1x20, 30, 40 seconds

cable facepull -
3x20 #130

cable push down -
2x10 #190

straight bar curl -
2x8 w/ 95 lbs

Awesome session.

 

[fufu]

Today -

warm up

front squat -
1x3 217, 243 lbs
1x5 270 lbs PR (I was surprised how light this felt. I was locked into the groove and mentally primed. Last rep I slowed at my sticking point, but I knew I had the rep. Last front squat workout I struggled hard to hit 251x5. I did use a bar I liked. It was silver an had two smooth rings on it, I'll have to remember that bar. Not sure it really played a role though.)

unilateral DB RDL -
3x5 each side w/ x2 95 lbs PR

barbell RDL -
3x5 w/ 275 lbs (DOH)

leg press -
2x12 w/ x2 140 lbs

standing calf raise -
3x15 #16

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

Awesome session. That set of 5 on the front squats felt great.

 

[fufu]

Yesterday -

warm up

OHP -
1x3 140, 155 lbs
1x2,1 170 lbs (I feel like I could have had that third rep, but I lost tension at the bottom. My OHP technique needs work.)

weighted chin up -
3x5 +50 lbs (1/2 way between neutral and supinated)

OHP -
3x10 w/ 95 lbs

low cable unilateral row -
3x10 each side #160

far plank -
1x20,25,30 seconds

DB Curl (non-alternating) -
2x15 w/ x2 30 lbs

OHEE -
2x15 #140

Good shit. Pretty happy with my OHP overall. I don't think I've done 170x2 since I started 5/3/1.

 

[fufu]

Yesterday -

warm up

deadlift -
1x3 325, 365 lbs (DOH then MG)
1x8 410 lbs PR (MG, belt 5th notch)

DB Bulgarian squats -
4x10 each side w/ x2 40 lbs

roll outs from knees -
1x1,2,3,4,5,4,3,2,1

bunch of sets doing single leg calf raise stuff holding weights + BW

DB static hold -
2x25 seconds w/ x2 150 lbs PR

t-spine mobility

Awesome session. Love setting a deadlift PR.

 

[fufu]

Today -

bench press -
1x5 185
1x3 205
1x1 230 lbs (fell out of the groove on the first 2 sets, and they felt heavier than expected, but I was locked in the groove on the last set, and I hit a slow but smooth rep, no grinding)

flat DB bench press -
2x8 w/ x2 90 lbs (these felt surprisingly easy)

unilateral DB row -
3x10 each side w/ 120 lbs

standard plank -
1x25, 35, 45 seconds

cable facepull -
3x20 #140

cable push down -
2x15 #150

straight bar curl -
2x8 w/ 100 lbs

Awesome

 

[fufu]

Yesterday -

warm up

front squat -
1x5 231 lbs
1x3 258 lbs
1x1 285 lbs (grinder on this last set. just wasn't feeling front squats overall today. I trained after work, which I usually don't do. Felt mentally and physically lethargic, and my knees were stiff from standing so much of the day. I just wanted to get in and complete the reps, and that is what I did.)

unilateral DB RDL -
2x5 each side w/ x2 100 lbs PR

barbell RDL - (DOH, chalk)
1x3 285, 295 lbs
1x1 305 lbs
1x6 285 lbs

leg press -
2x12 w/ x2 145 lbs

standing calf raise -
3x15 #17

side plank w/ arm OH -
3x30 seconds each side

Good stuff. Hot and humid as fuck.

 

[fufu]

Today -

warm up

barbell OHP -

1x1 135, 155, missed 175 lbs (bar was too far in front of me after I hang cleaned the weight and before I pressed)
1x1 135, 155, 165, 175 lbs (found out cleaning from the floor is better for getting the bar into a racked position before rack, very solid in the groove rep)
1x2 165 lbs (missed third rep, bar fell too far forward at the bottom)
1x5 150 lbs (in the groove, solid)

weighted chin up -
3x5 +55 lbs (neutral x2, supinated x1)

overhead press -
3x10 w/ 105 lbs

low cable unilateral row -
many sets of 6 going heavier and heavier
then 1 set of moderate weight 20 reps, billateral

far plank -
1x25,30,35 seconds

DB curl (both arms at same time) -
2x12 w/ x2 35 lbs

OH cable elbow extension -
2x15 heavy

Good stuff. Still need to learn about better technique on OHP.

 

[fufu]

an added note to the above OHP workout:

I didn't use a belt on any of the sets, yet I was hitting my numbers better than previous workouts (where I usually use a belt).

 

[fufu]

Final workout of 5/3/1 phase #9 (I did this almost a week ago, forgot to log it)

warm up -

deadlift -
1x5 345 lbs (DOH)
1x3 385 lbs (MG)
1x1 435 lbs (MG, belt 5th notch. This lift felt slow off the ground, but as soon as I got it about 1/3 of the way off the ground, I flew up to lockout with a ton of speed. Overall, felt pretty solid in the groove with the deadlift, especially the last set.)

DB Bulgarian squat -
3x10 each side w/ x2 45 lbs

skipped roll outs because I forgot to bring my ab wheel, and I felt beat up so I didn't add any spinal stability work.

thumbless rock grip hang -
1x20, 30, 60 seconds

a shit load of calf raise sets on the leg press machine

thick rope hang -
1x25 seconds (these are fucking killer. Maybe the best grip exercise I've done. You can't half-ass these. You have to grip as hard as you can, or else you'll start to slip. It isn't like the DB where the handle hangs in the hand and you have the luxury of the weight falling into the hook of your fingers. With the rope, maintaining the hang position is all hand strength, because gravity tries to force your hands to slip downward, there is no inherent anatomical stability in holding the position. Kills the biceps and upper back too.

t-spine mobility
hip mobility

Awesome session. Last workout of this 9th 5/3/1 phase. Best sets of the phase? 1x8 415 lbs DL, and 1x5 270 lbs front squat. Both PRs.