Fu Fu's l337 journal

[fufu]

11/30/2018

warm up

bench press -
4x5 w/ 250 lbs PR (feels good to hit a new 5 rep PR for multiple sets)

weighted chin-up -
3x3 +65 lbs

neutral grip cable row -
3x15 #180

Time was tight, so I cut out some stuff.

 

[fufu]

12/3/2018

warm up

deadlift - (belt 5th notch, chalk, MG)
3x6 w/ 465 lbs PR (more in the tank)

back squat - (knee sleeves, belt)
2x10 w/ 285 lbs (more in the tank)

RDL -
2x8 w/ 355 lbs PR (nothing left in tank, at least not after several sets of squats and PR deadlifts)

Awesome session. Deadlifts felt great.

 

[jolter604]

12/3/2018

warm up

deadlift - (belt 5th notch, chalk, MG)
3x6 w/ 465 lbs PR (more in the tank)

back squat - (knee sleeves, belt)
2x10 w/ 285 lbs (more in the tank)

RDL -
2x8 w/ 355 lbs PR (nothing left in tank, at least not after several sets of squats and PR deadlifts)

Awesome session. Deadlifts felt great.

Good shit

 

[fufu]

Yesterday -

bench press -
4x3 w/ 265 lb
1x4 w/ 265 lbs PR

DB bench press -
2x12 w/ x2 95 lbs

unilateral DB row -
2x11 each side w/ 145 lbs PR

high cable facepull -
3x15 #16 PR

plank -
3x40 seconds

cable pushdown -
2x15 #16 PR

cable curl -
2x15 #13

hip mobility
t-spine mobility
shoulder mobility

Awesome session.

 

[fufu]

Today -

warm up

back squat -
5x3 w/ 355 lbs PR (in the groove, more in the tank)

belt squat -
3x15 w/ 160 lbs PR (more in the tank)

RDL -
2x5 385 lbs PR (5 rep PR + most weight I've ever done on these)

roll outs from knees -
3x11 BW

Awesome session.

 

[fufu]

Today -

warm up

bench press -
3x6 w/ 245 lbs PR (last set was the best set. I've been finding start kind of slow on the bench and need to dedicate a good amount of time to warming up.)

weighted chin up -
3x2 +70 lbs (tough, but I think I can manage another week of adding 5 lbs)

neutral grip low cable row -
4x15 #190

OHEE stiff handle -
2x15 #180

single arm preacher curl -
2x10 each side #70

t-spine mobility
shoulder mobility
hip mobility

 

[fufu]

12/11/2018

warm up

deadlift - (belt 5th notch, MG, chalk)
1x1 555 lbs PR (went up really easily for a 1RM, went up way faster than 545 about 6 months ago. very happy with the lift)
2x6 w/ 475 lbs PR (tough)

squat - (belt 5th notch, SBD knee sleeves [not sure if I like these better than my elitefts knee sleeves)
2x10 w/ 295 lbs (tough)

RDL - (straps)
2x11 w/ 315 lbs PR (tough)

Awesome session. So happy to have that deadlift PR. I did not feel mentally focused to go for the PR, but once I loaded the bar and seriously committed to the lift beforehand, I was able to really turn it on mentally and I had one of my best 1RM attempts ever.)

 

[fufu]

Today -

warm up

bench press -
1x1,2 w/ 270 lbs
1x3 w/ 270 lbs PR

DB bench press -
2x10 w/ x2 100 lbs

unilateral DB row - (straps)
2x11 w/ 150 lbs PR

high cable facepull -
2x15 #17 PR

cable pushdown -
1x15 #17 PR
1x10 #17

cable curl -
1x15 #14
1x10 #14

plank -
3x45 seconds

hip mobility
t-spine mobility
shoulder mobility

Body is tired. Got the bench PR, which took a lot of warm ups and getting mentally prepped. Very happy about that.

 

[fufu]

Today -

warm up

back squat - (belt 5th notch, knee sleeves)
5x2 w/ 365 lbs PR (overall, pretty good. On 1 rep (2nd of a set), I rocked back on my heels and got out of the groove, and I had to grind for a bit until I got back on even foot pressure and could get my quads back into it)

belt squat -
3x15 w/ 170 lbs PR

RDL - (straps)
2x6 w/ 385 lbs PR (really solid)

roll outs from knees -
3x12

Awesome session.

 

[fufu]

Yesterday -

warm up

weighted chin up -
1x2 +85 lbs PR (BW of 205 lbs)

bench press -
3x12 w/ 205 lbs PR

low cable neutral grip row -
4x15 #200

OHEE stiff handle -
2x15 #190 PR

single arm cable curl -
2x10 each side #80


Good stuff.

 

[fufu]

12/19/2018

warm up

deadlift - (belt 5th notch, mixed grip, chalk)
1x1 405, 425, 455, 475, 495
2x2 515 lbs PR (tweaked right sacral/lower back, felt the muscle spasm tighten up in a small specific spot when breaking the weight from the floor. This is happened before. Was only going to do 1 more set of deadlifts, so I made the mature decision and stopped there. Still PR-ed, which is great.)

back squat - (belt 5th notch, knee sleeves)
2x10 w/ 305 lbs PR (really tough...but still had a bit more in the tank)

RDL -
2x12 w/ 295 lbs PR

Awesome session.

 

[fufu]

Today -

warm up

bench press -
2x10 w/ 225 lbs PR (still a bit more in the tank, feels good to finally hit sets of 10 with 225)

DB bench press -
1x16 w/ x2 80 lbs PR
1x15 w/ x2 80 lbs

unilateral DB row - (straps)
2x14 each side w/ 120 lbs PR

high cable facepull -
2x10 w/ #180

cable pushdown -
2x10 #180

cable curl -
2x10 #150

plank -
2x50 seconds

Awesome session. Last session of this training block. Taking a week off.

 

[fufu]

Today -

warm up

back squat - (belt 5th notch)
6x2 w/ 305 lbs (really solid, smooth, fast, in the groove, a lot left in the tank)

leg press -
4x12 w/ x2 135 lbs

RDL - (straps)
3x5 w/ 335 lbs (smooth, more in the tank)

roll outs from knees -
3x5 BW

Awesome session. Moved through it relatively quickly with shorter RI's than normal, strength felt great anyway.

 

[fufu]

Shit, just realized I never logged my previous 2 workouts before the last squat workout.

12/28:

deadlift - (no belt)
Deadlift -
5x3 w/ 435 lbs

Back squat - (no belt)
3x10 235 lbs

RDL - (straps)
2x12 265 lbs

12/30

Bench press -
6x2 w/ 245 lbs

DB bench press -
3x15 w/ x2 65 lbs

Unilateral DB row - (no straps)
3x10 each side w/ 120 lbs

High cable facepull -
3x12 w/ #110

Cable pushdown -
2x22 #100

Cable curl -
2x22 #70

 

[fufu]

Today -

warm up

pause bench press - (2 second pause)
5x2 w/ 205 lbs (fast, really smooth, progress by 10 lbs)

bench press -
5x6 w/ 205 lbs (fast, snappy, progress by 10 lbs)

weighted chin up -
3x3 +45 lbs

neutral grip low cable row -
4x15 #150

OHEE stiff handle -
2x22 w/ #130

single arm cable preacher curl -
2x20 each side #30

hip mobility
t-spine mobility
shoulder mobility

Awesome session.

 

[fufu]

1/5/2019

deadlift - (no belt)
5x3 w/ 445 lbs (really solid, fast, snappy, in the groove, a lot left in the tank, felt better than the previous week)

back squat -
3x10 w/ 245 lbs (tough, but very doable, more in the tank)

RDL - (straps)
2x12 w/ 275 lbs

Awesome session. Was tired, but it went really well.

 

[fufu]

1/7/2019

bench press -
6x2 w/ 250 lbs (solid, smooth, in the groove, a lot left in the tank)

DB bench press -
3x15 w/ x2 70 lbs

unilateral DB row - (no straps)
3x10 each side 125 lbs

high cable facepull -
3x12 #120

plank -
3x20 seconds

cable push down -
2x22 #110

cable curl -
2x22 #80

hip mobility
t-spine mobility
shoulder mobility

Awesome session. Had a super stressful few days with poor sleep leading up to this, but still had a great session. Very grateful for that.

 

[fufu]

Today -

warm up

back squat - (belt, no knee sleeves)
6x2 w/ 315 lb (in the groove, smooth, fast, a lot left in the tank, best that 315 has felt without knee sleeves (I use knee sleeves when lifting 315+ usually))

belt squat -
3x12 w/ 160 lbs

RDL -
3x5 w/ 345 (felt light, strong)

roll outs from knees -
3x6 BW

Awesome session.

 

[fufu]

Yesterday -

warm up

pause bench press - (2 second)
5x2 w/ 215 lbs (really fast, in the groove)

bench press -
5x6 w/ 215 lbs

weighted chin up -
3x3 +50 lbs

neutral grip low cable row -
4x15 #160

OHEE stiff handle -
2x22 #140

dumb bell preacher curl -
1x15 each w/ 25 lbs
1x15 each w/ 30 lbs

hip mobility
t-spine mobility
shoulder mobility

 

[fufu]

1/12/2019

deadlift - (no belt)
5x3 w/ 455 lbs (solid, more in the tank)

back squat - (no belt)
3x10 w/ 255 lbs (solid, a good amount left in the tank)

RDL - (straps)
2x12 w/ 285 lbs

Good stuff.

 

[fufu]

1/15/2019

bench press -
6x2 w/ 255 lbs (in the groove, smooth, fast)

DB bench press -
3x15 w/ x2 75 lbs (more in the tank)

unilateral DB row - (no straps)
3x10 each side w/ 130 lbs

high cable facepull -
3x12 #130

plank -
3x25 seconds

cable push down -
2x22 #120

cable curl -
2x22 #90

hip mobility
shoulder mobility
t-spine mobility

 

[fufu]

Today -

warm up

back squat - (knee sleeves, belt)
6x2 w/ 325 lbs (in the groove, fast, a lot left in the tank)

belt squat -
3x12 w/ 170 lbs (doing a free belt squat is a lot harder than the cable or lever based machine, progress to 175 next week)

RDL -
3x5 w/ 355 lbs

roll out from knees -
3x7 BW

Awesome session.

 

[fufu]

Today -

warm up

pause bench press - (2 second pause)
5x2 w/ 225 lbs (smooth, fast)

bench press -
5x6 w/ 225 lbs (more in the tank)

weighted chin up -
3x3 +55 lbs

neutral grip low cable row -
4x15 #170

OHEE stiff handle -
2x22 #150

single arm preacher cable curl -
2x20 each side #35

hip mobility
t-spine mobility
shoulder mobility

Awesome session.

 

[fufu]

Today -

warm up

deadlift - (MG, beltless)
5x3 w/ 465 lb (most weight done beltless, so already a beltless volume PR. Had a bit of trouble getting mentally in it today. But most reps were smooth and in the groove. Had a few where the bar got a little forward on me, so knees traveled forward and quads got more into it. A little grip issue on last rep. Almost all grip issues I have during deadlifting is purely out of not focusing on gripping the bar hard enough, and not due to lack of strength. Start wearing belt next week.)

back squat - (beltless)
3x10 w/ 265 lbs (really tough! volume PR for beltless work at 265. Last week at 255 with same setsxreps, it was relatively easy, but today was brutal. Still, good technique. Start wearing belt next session)

RDL - (straps)
2x12 w/ 295 lbs (easier than expected. a good amount left in the tank. matched current PR for 12 reps.)

Tough session, but awesome session. I wasn't feeling that excited to train today, but I was able to get my mind focused enough to hit my numbers.

 

[fufu]

Today -

warm up

bench press -
6x2 w/ 260 lbs (smooth, almost all reps well in the groove, wasn't getting that psyched up, more in the tank)

DB bench press -
3x15 w/ x2 80 lbs (last set was the easiest, it felt like there was a lot left in the tank)

unilateral DB row - (straps)
3x10 each side w/ 135 lbs

high cable facepull -
3x12 #140

plank -
3x30 seconds

cable push down -
2x22 #130

cable curl -
2x22 #100

Awesome session.

 

[fufu]

Today -

warm up

back squat - (belt 5th notch, knee sleeves)
6x2 w/ 335 lbs (smooth, fast, in the groove)

belt squat -
2x20 w/ 125 lbs PR (progress by 5 lbs next week)

RDL -
3x5 w/ 365 lbs

roll out from knee -
3x8 BW

Good stuff.

 

[fufu]

Today -

warm up

pause bench press - (2 second)
5x2 w/ 235 lbs (more in the tank)

bench press -
5x6 w/ 235 lbs (no grinders yet...but close to that. I wasn't getting nearly as mentally psyched up as I could)

low cable neutral grip cable row -
5x15 #180

OHEE stiff handle -
2x22 #160

single arm preacher curl cable -
2x20 each side #40

hip mobility
t-spine mobility
shoulder mobility

Hit all my numbers well, but I was not feeling it much today. A bit lethargic, joints a little achy.

 

[fufu]

Today -

warm up

deadlift - (belt 5th notch, mixed grip, chalk)
5x3 w/ 475 lbs (tougher than expected. I was having some issues getting a big breath in and bracing because I ate too soon before training. When I'd inhale deeply and brace, I'd get back indigestion, feel stomach contents push up towards my throat, so I couldn't brace like I would have liked to. Hopefully this was a one-off kind of situation. Felt the bar shift to the right on a couple reps, not sure what was going on. Do 5x3 next week. )

back squat - (belt 5th notch, no knee sleeves)
3x10 w/ 275 lbs (tough, start wearing knee sleeve next week)

RDL - (straps)
2x12 w/ 305 lbs PR (tough, but a bit more in the tank, stick with sets of 12 next week)

Tough workout overall, felt destroyed by the end. Nausea.

 

[fufu]

Today -

warm up

bench press -
3x2 w/ 265 lbs
1x5 w/ 265 lbs PR (got psyched up for this, definitely a 5RM, last rep was actually super in the groove, which made it smooth, but there was nothing left after that rep. No spotter or safety pins, so I'm glad I got it up)

DB bench press -
3x15 w/ x2 85 lbs

unilateral DB row -
3x10 each side w/ 140 lbs

high cable facepull -
3x12 #150

plank -
3x35 seconds

cable pushdown -
2x22 #140 PR

cable curl -
2x22 #110 PR

Awesome session.

 

[fufu]

Today -

warm up

back squat - (belt 5th notch, knee sleeves)
5x2 w/ 345 lbs
1x4 w/ 345 lbs PR (smooth, in the groove, at least 2-3 left in the tank)

belt squat -
2x20 w/ 130 lbs PR

RDL -
3x5 w/ 375 lbs (tough, but technique felt really solid)

roll out from knees -
3x9

Awesome session.