Fu Fu's l337 journal

[fufu]

Today -

warm up

deadlift - (MG, chalk, belt 4th notch)
3x3 w/ 445 lbs (solid, in the groove, more reps in the tank after each set. found myself tilting the bar to the right on some reps. not sure if it was the platform, uneven hand placement, or uneven hip/leg drive or back position. Resolved by most reps in working sets. easier than last week, belt helps, I will only do 3 sets of deadlifts for the remainder of this phase.)

back squat - (belt 4tch notch)
2x8 w/ 255 lbs (in the groove, felt easier than last week good amount left in the tank, will only do 2 sets of squats for remainder of phase. Continue to focus on not going too deep, bracing hard in the hole, and keeping pressure mid-foot with a bit of a forward lean before descending each rep.)

RDL -
2x8 w/ 325 lbs (super solid technique, tough, but some more in the tank)

Awesome session. Didn't eat nearly as much as I wanted to yesterday, but performed very well today, and deadlifts felt easier than last week. Very grateful for this. I want to finish this phase out strong with some PRs. I am really going to focus on eating more this week. Right lower back is consistently a mild bother, but it didn't interfere at all with training today, and I barely thought about it. Feels pretty good considering heavy squats and deadlifts this week. Left shoulder feels very good too.

 

[Derek Wilson]

Great achievement!

 

[fufu]

Today -

warm up

bench press -
1x2 w/ 275 lbs PR (psyched up moderately, solid, in the groove, butt stayed on bench easily, felt comfortable and confident, 1st rep was pretty fast considering the weight and very smooth 2nd rep was a mild grinder, but it moved very smoothly and I wasn't worried at all about it. About butt staying on bench, perhaps the bench I used today (closest one to the DB rack on the inner side, is the best for me to do heavy benching on)
1x1 w/ 275 lbs (failed 2nd rep, first time failing a bench rep in over a year I believe. There are a couple reasons I think why this happened. The first is that my last bench session was really fatiguing, and I cut out a recovery day as well as training 2 days in a row, and I also wasn't as mentally prepared for the 2nd set as I was for the first. I'm still very happy with the PR. Usually I only PR my 2RM by 5 lbs per phase, and I did it 10 lbs this phase, so not a problem, today's performance is totally good with me.)

flat DB bench press -
1x14 w/ x2 95 lbs PR (made up for the PR I missed last week)

unilateral DB row -
2x8 each side w/ 145 lbs PR (tough)

high cable rear delt facepull -
2x10 #14 w/ 1 sec pause at full retraction

plank -
2x40 seconds

preacher curl -
2x10 w/ 75 lbs

OHEE EZ bar -
2x15 w/ 100 lbs (better performance than last week, even with heavier weight)

hip mobility
t-spine mobility
shoulder mobility

Awesome session. Considering I was training 2 days in a row and cut out a recovery day, I am super happy with the PRs.

 

[fufu]

Today -

warm up

back squat - (belt 4th notch, knee sleeves)
2x3 w/ 335 lbs PR (felt solid in the groove, especially 2nd set. Last rep of last set was a grinder, but I felt very comfortable and confident in the groove. Didn't get super psyched up for these either, which is cool)

belt squat -
2x12 w/ 170 lbs PR (including base weight)(tough, but more in the tank)

RDL -
3x5 w/ 345 lbs (super solid, more in the tank)

roll outs from knees -
2x10 BW

Awesome session. I love these sessions late in the phase where the volume is low, weight is heavy, and I get to go for PRs. Very happy that I was able to hit new PRs at a lower body weight. Right lower back feels fantastic, it didn't bother me at all.

 

[superted]

Blimey !!!

Read the first page and jumped to the last

Props brother

 

[fufu]

Thanks man! I love the process.

 

[fufu]

4/6/18 -

warm up

bench press -
1x1 225, 245, 265
1x1 290 lbs PR (solid, in the groove, confident, smooth rep, more in the tank, very happy with this. it got slightly tilty in frontal planem but it hardly made a difference. this maybe felt easier than 285 did about 3 months ago. BW 202 lbs)

OHP -
3x5 w/ 145 lbs (felt great, easier than last week, a lot more in the tank)

weighted chin ups -
3x5 +50 lbs (solid, more in the tank)

tbar row -
3x10 w/ 175 lbs PR (really felt these in my lats)

OHEE -
2x20 w/ 80 lbs

cable curl -
2x12 #13

t-spine mobility
shoulder mobility

Awesome session.

 

[fufu]

Yesterday -

warm up

deadlift -
3x3 w/ 455 lbs (MG, chalk, belt 4th notch)(solid, technique was solid overall, but I could have got my knee out more, and could have looked more forward/up when breaking weight off floor. A good amount left in the tank for sure.)

squats -
2x8 w/ 265 lbs (belt 4th notch. solid, despite hiking in the morning)

RDL -
2x8 w/ 335 lbs PR (tough! but confident in finishing these. form was super solid)

shoulder mobility
t-spine mobility

Awesome session.

 

[fufu]

Today -

warm up

flat bench press -
2x9 w/ 225 lbs PR
1x8 w/ 225 lbs (8 was a grinder, knew I didn't have 9)

unilateral DB row -
3x5 each side w/ 150 lbs PR

high cable facepull -
3x10 #15 (1 sec pause full retraction each rep on first 2 sets, not on last set)

plank -
2x45 seconds

preacher curl -
2x10 w/ 80 lbs

OHEE EZ bar -
2x15 w/ 105 lbs PR (solid, a little more in the tank)

hip mobility
t-spine mobility
shoulder mobility

Awesome session. Very happy with the bench PRs. Even though I hit PRs, I think I could have had more in the tank on the benching. Manual labor this AM fatigued my shoulder somewhat I think.

 

[Bigbwoy]

Good job

 

[fufu]

Yesterday -

warm up

back squat -
1x1 225, 245, 275, 295, 315, 355
1x1 385 lbs PR (belt 4th notch and knee sleeves)(I went a few inches too deep, and feel out of the groove in the hole, which caused me to lose tension on my quads and put more tension on my back. It was a tough grinder in the middle, but I felt confident. There were a few things that decreased my performance on this. One is that I forgot to put on my knee sleeves for 355, and that made the rep tougher than it should have been, fatiguing my unnecessarily for 385. The second is that there was another guy in the gym trying to give me advice right before going for the lift, and it was really distracting, making it harder to focus for the lift. But ultimately I made it, and that is what counts.)

belt squat -
2x12 180 lbs PR

RDL -
2x5 w/ 355 lbs PR (first set was really snappy considering the weight)

roll outs from knees -
2x11 BW

So happy with my performance today. Only a few more sessions left before I take a week off.

 

[fufu]

Today -

warm up

bench press -
2x3 w/ 255 lbs PR(I thought this would be an easy PR, but it was tough! 1st set somewhat out of groove. 2nd set, in groove, but felt really heavy. last rep was a grinder, confident, but a grinder nonetheless. Overall, flat out felt just not as strong as I usually am. BW has dropped about 10 lbs in the past 10 weeks. I'm starting to feel strength decrease on the bench from it. There is also lack of usual calories, a lot of accumulated fatigue (almost at end of training block), and overall life stress. But, a PR is a PR!!! and I'm happy to be setting PRs while losing 10 lbs. This is pretty fucking awesome. My lifestyle over the past 2.5 months has lead to an inadvertent cut where I leaned up a good amount, and I never was hungry. So this is great actually.)

OHP -
1x8 w/ 150 lbs PR (felt really solid, and wasn't super psyched up)
2x5 w/ 150 lbs (a little more in the tank on every set, including PR set.)

t-bar row -
3x10 w/ 180 lbs PR

OHEE EZ bar -
2x20 w/ 85 lbs PR

cable curl -
2x12 #14

Awesome session. PRs all around, even though I feel an overall strength and mental focus fatigue. Only 2 more sessions of this training block.

 

[fufu]

Today -

warm up

deadlift - (belt 5th notch, as 4 is now too loose due to lost weight)
1x1 405, 425, 455, 475 lbs
1x3 w/ 500 lbs PR (was only moderately psyched up, but had such a fantastic set. First 2 reps super solid, 3rd rep the bar got me a little forward and lost some tension in upper back, but overall technique was really good. Super pumped about this PR because I'm about 10 lbs lighter than I was for my last 3RM a few months ago. This felt perhaps easier than my last 3RM too. I may have had a 4th rep if I psyched up more. As usual, grip was no issue.)

back squat -
2x8 w/ 275 lbs (felt really solid in the groove. felt so good, but of course tough. Belt 4th notch 1st set (I like a slightly looser feel on the squat for the belt). No knee sleeves on first set, knee sleeves on 2nd, had some more in the tank 2nd set.)

Awesome session. Short and sweet. My body is really feeling the accumulated fatigue over the past 9 weeks or so. Just 2 more sessions left before I take a week break. So happy to have set PRs in each of the big 3, especially considering my lifestyle recently and losing about 10 lbs. Fucking happy!

https://www.youtube.com/watch?v=j2t_JDrMNTA

 

[fufu]

Today -

warm up

OHP -
1x1 135, 155, 165, 175
1x1 185 lbs PR (technique was in the groove, moderate psyching, went up really smoothly for a 1RM. Had some more in the tank. I don't prioritize OHP and only train it once a week, but when my bench increases, my OHP tends to as well. This was actually a 10 lb PR.)

bench press -
1x15 w/ 185 lbs PR (last rep was such a slow lockout.)

unilateral DB row -
2x10 w/ 140 lbs PR (straps)

rear delt facepull -
2x12 #15 (no pause)

preacher curl -
2x8 w/ 85 lbs

OHEE EZ bar -
2x12 w/ 110 lbs PR

Awesome session.

 

[fufu]

4/22/18

warm up

back squat -
1x9 w/ 315 lbs PR (I was worried maybe I wouldn't hit 7, but I hit 9 relatively easy. I had at least one more in the tank. Knee sleeves, Belt 5th notch bc I dropped 10 lbs. I felt so in the groove, focused, and strong with this set. Best set of back squats since I started doing them again. Everything clicked.)

belt squat -
2x10 w/ 190 lbs PR

RDL -
1x5 w/ 365 lbs PR (tough. straps, no belt as usual)

roll outs from knees -
2x11 BW (more in tank for sure)

Awesome session. Last of this phase. Had such a good training phase. Set many PRs, 2 of which were 1RM PRs in the squat and bench, and hit a new 3RM PR in the deadlift. Very happy that I achieved this despite training at different gyms, dropping about 10 lbs in the past 3 months, and managing a left shoulder and right lower back problems. So grateful.

 

[fufu]

First day back after a full week break (7 days)

warm up

bench press -
5x5 w/ 205 lbs (snappy reps, re-establishing the groove. a lot more in the tank. I need to focus on resetting arch and leg drive between reps.)

OHP -
3x5 w/ 135 lbs (really easy and really in groove without focusing that hard. a lot left in the tank)

weighted chin up -
3x5 +30 lbs (supinated)

t-bar row -
5x10 w/ 135 lbs

OHEE cable stiff handle -
2x20 #110

cable curl -
2x15 #80

hip mobility
t-spine mobility
shoulder mobility

Felt fresh. Weight felt light, good stuff. Gonna focus on trying to put on a few lbs this phase.

 

[fufu]

Today -

warm up

deadlift -
5x3 w/ 415 lbs (beltless, technique felt solid. wasn't getting psyched at all. kept bar really close to me. Sets 4 and 5 were the best all around, speed, technique. More in the tank.)

squat -
3x8 w/ 225 lbs (last set was the best set)

RDL -
2x8 w/ 285 lbs (felt harder than expected)

Good stuff. Super hot and humid gym, don't remember the last time I sweat so much, bars were all bent, bars had barely any knurling, none of the 45's matched, ground was uneven for squats, music was way too loud, not the right space/equipment to do my usual warm up. Only at the gym because I'm traveling. Happy to have gotten in some solid deadlifting considering the circumstances.

 

[fufu]

Today -

warm up

bench press -
5x3 w/ 235 lbs (no pysching up. groove was way off today, but I don't think it was me. I've been training at this filthy gym with really shitty equipment. The bars are all warped, the plates don't match, and the ground isn't level. I don't know what combination of factors was affecting me, but the bar kept tilting significantly to the left. It felt way off. At first I thought it was me...but even with just the bar, things felt off. I'm traveling on, so I won't have to use this gym again. As a result of being out of the groove, reps were slower, I was fatiguing more per rep, and I reps were slowing down way more than I would have liked. I hope next week when I get back to the powerlifting gym things will feel better. Progress by 5 lbs)

DB bench press -
2x12 w/ x2 80 lbs (relatively easy, not much psyching up)

unilateral DB row -
4x8 each side w/ 120 lbs (no straps, easy fast reps)

high cable facepull -
3x10 #100 w/ 1 second pause at full retraction

plank -
3x15 seconds

OHEE EZ bar -
2x15 w/ 80 lbs (easy)

standing barbell curl -
2x12 w/ 65 lbs

Tough session. I really don't like the gym I've trained at the past 3 sessions. Everything is in shambles.

 

[fufu]

5/7/18 -

warm up

back squat -
5x2 w/ 285 lbs (belt 5th notch. felt surprising light. Groove was very good considering taking a week off, but still have some fine tuning to do. Speed was really good today.)

belt squat -
3x12 w/ 140 lbs (felt surprisingly light yet again, even after upping weight 20 lbs past what I originally planned to do)

RDL -
3x5 w/ 305 lbs (solid. focus on maintaining upper back tension as usual)

roll outs from knees -
3x5 BW

t-spine mobility
hip mobility

Despite being sleep deprived, had such a great session.

 

[fufu]

Today -

warm up

bench press -
5x5 w/ 215 lbs (technique was really good. off technique during last sessions was due to really shitty equipment and uneven floor. glad to know it wasn't me. solid, fast, more in the tank. progress by 5 lbs per week, focus on a slightly wider stance.)

OHP -
3x5 w/ 140 lbs (sets got easier as they went on, a lot more left in the tank)

weighted chin up -
3x5 +35 lbs (felt easy today, fast smooth reps)

t-bar row -
5x10 w/ 145 lbs (a lot more left in the tank)

OHEE cable -
2x20 #12

cable curl -
2x15 #9

t-spine mobility
shoulder mobility
hip mobility

Awesome session. Everything felt in the groove and strong today.

 

[fufu]

Today -

warm up

deadlift -
5x3 w/ 425 lbs (beltless, MG, chalk. felt in the groove overall. More in the tank. Solid stuff, didn't really psych up much at all today)

back squat -
3x8 w/ 235 lbs (beltless. as usual, first set was the hardest. last 2 I was well in the groove and had a lot left in the tank)

RDL -
2x8 w/ 295 lbs (really solid today, snappy reps, weight felt much lighter compared to last week. continue to focus on super tight upper back before descending, it really helps take the stress off my lower back.)

Awesome session. Went in, was focused, didn't psych up much, got the sets done efficiently and with good form.

 

[fufu]

Yesterday -

warm up

bench press -
5x3 w/ 240 lbs (in the groove, sets 1-4 became increasingly easier, set 5 was on track to be the easiest, but I got a little out of the groove I think due to uneven leg drive. benching felt MUCH easier than last week due to good equipment. continue to progress by 5 lbs and focus on: wider foot wider, arch tightness, and leg drive.)

flat DB bench press -
2x12 w/ x2 85 lbs (solid, more left in thank)

unilateral DB row -
4x8 each side w/ 125 lbs (felt really light, no straps, working on grip)

high cable facepull -
3x10 #110 1 second pause at full retraction

plank -
3x20 seconds

OHEE EZ bar -
2x15 w/ 85 lbs (fast, easy)

EZ bar curl narrow grip -
2x12 w/ 70 lbs

Awesome session. I felt really great today.

 

[fufu]

Yesterday -

back squat - (belt 4th notch)
5x2 w/ 295 lbs (solid, smooth reps, not much psyching up, a lot left in the tank. been focusing on: forward lean to start, not too deep, brace hard in the hole)

belt squat -
3x12 w/ 150 lbs (including 50 lbs base weight, as always)

RDL -
3x5 w/ 315 lbs (really solid, in the groove, fast reps, snappy hip extension, a lot left in the tank)

roll outs from knees -
3x6 BW

shoulder mobility
t-spine mobility

Awesome session.

 

[fufu]

Today -

warm up

bench press -
5x5 w/ 220 lbs (fast, snappy, in the groove, a lot more left in the tank. not really psyching up. continue to focus on: arching, leg drive, and wider foot position, and progress by 5 lbs.)

OHP -
3x5 w/ 145 lbs (fast, in the groove, a lot left in the tank)

weighted chin up -
3x5 +40 lbs (fast, easy, a lot left in the tank)

t-bar row -
5x10 w/ 155 lbs (fast, easy, a lot left in the tank)

OHEE cable -
2x20 #13

cable curl -
2x15 #10

Awesome session. Felt really strong and focused today, didn't need much psyching up at all, was very level headed whole workout. I've been eating more calories, and this may be helping.

 

[fufu]

Today -

warm up

deadlift - (beltless, chalk, MG)
5x3 w/ 435 lbs (these were strong, fast, and in the groove. all sets. they felt notably easier and lighter compared to last week. super happy with today's deadlifts, definitely the lightest 435 has felt beltless ever. a lot left in the tank. I was moderately psyched up for these, but nothing crazy, and it felt like i didn't have to focus that hard to get psyched up, I just felt on today. I was having a lot of fun.)

squat -
3x8 w/ 245 lbs (beltless) (in the groove, fast reps, a lot left in the tank)

RDL -
3x8 w/ 305 lbs (beltless, as usual)(these felt fantastic. super fast, snappy reps, I felt like I had a ton more left in the tank. continue to focus on upper back tension before descending)

t-spine mobility
shoulder mobility

What a great session. Everything felt on point with a lot left in the tank. Super happy with today.

 

[fufu]

Today -

warm up

bench press -
5x3 w/ 245 lbs (most reps were solid in the groove, with good bar speed. not much psyching up today, was feeling a bit out of it. more left in the tank. some reps I lowered the bar too far forward, and sometimes I'd let the bar drift back towards my face when touching the chest. continue to progress by 5 lbs

flat DB bench press -
2x12 w/ x2 90 lbs (first set solid, but a bit lackadaisical. 2nd set I really focused and it was easier than the 1st, more in the tank.)

unilateral DB row -
4x8 each side w/ 130 lbs (no straps, grip felt strong, a lot more in the tank)

high cable facepull -
3x10 #12 w/ 1 second pause at full retraction

plank -
3x25 seconds

OHEE EZ bar -
2x15 w/ 90 lbs

EZ bar curl narrow grip -
2x12 w/ 75 lbs

Awesome session, especially considering I felt a bit out of it and I trained 2 days in a row, which I rarely do.

 

[fufu]

Today -

warm up

back squat - (belt 5th notch)
5x2 w/ 305 lbs (solid, good speed, well in the groove, not much psyching, a lot left in the tank. start wearing knee sleeves next session.)

belt squat -
3x12 w/ 160 lbs (fast, a lot left in the tank)

RDL -
3x5 w/ 325 lbs (really snappy, form was on point, back felt great, went deep, a lot left in the tank)

roll outs from knees -
3x7 BW

Awesome session. Felt kind of out it and a bit tired today, not really excited to train, but everything went really well.

 

[fufu]

Today -

warm up

bench press -
5x5 w/ 225 lbs (no psyching up, in the groove, fast snappy reps, a lot left in the tank. continue to progress by 5 lbs)

OHP -
3x5 w/ 150 lbs (solid, more left in the tank)

weighted chin up -
3x5 +45 lbs (fast, a lot left in the tank)

t-bar row -
5x10 w/ 165 lbs (fast, a lot left in the tank)

OHEE cable -
2x20 #14

cable curl -
2x15 #11

Awesome session.

Awesome session. Everything felt strong.

 

[fufu]

Today -

warm up

deadlift - (beltless, mixed grip, chalk)
4x3 w/ 445 lbs (in the groove, good speed, not much psyching up. Had to really focus today, wasn't naturally in it mentally. Reps went really well. This is the most I've done beltless (weight-wise and rep wise for this weight). Really happy with today's deadlifting. I will start wearing a belt for the rest of the sessions from here on out.)

back squat -
3x8 w/ 255 lbs (belt 5th notch. wasn't getting psyched up, solid technique, more in the tank)

RDL -
2x8 w/ 315 lbs (in the groove, good speed, more in the tank)

Awesome session.

 

[fufu]

Today -

warm up

bench press -
5x3 w/ 250 lbs (the 5th set was absolutely the lightest 250x3 has ever felt, I was locked in to the groove. Everything was on point, it was as close to perfect technique as I've ever had. Set #4 was the same, except the reps weren't as fast. A lot left in the tank. It felt like my older narrow stance resulted in a stronger press (better leg drive), stick with that next time. I find looking upward and arching my upper back helpful to get my mentally prepped. Continue doing this.

DB bench press -
2x12 w/ x2 95 lbs (nothing left in the tank after 2nd set. do 2x10 next week.)

unilateral DB row -
4x8 w/ 135 lbs (no straps, grip was really solid, fast reps, a lot more left in the tank)

high cable facepull -
3x10 #13 (1 second pause at full retraction)

plank -
3x30 seconds

OHEE EZ bar -
2x15 w/ 95 lbs (easy, a lot more in the tank)

EZ bar curl narrow grip -
2x12 w/ 80 lbs

What an awesome session. I've been sleep deprived for the past 3 days, and wasn't eating as much as I wanted to. This morning I felt really out of it and lacking motivation, but I felt fantastic in the gym. I felt surprisingly strong and focused, without psyching up much at all. I am very grateful for today's performance.