Fu Fu's l337 journal

[fufu]

Today -

warm up

pause bench press - (1 second)
4x5 w/ 255 lbs PR (feels so good to set a PR in the bench. today was so solid. 5th reps were mostly all grinders, except for 2nd set. Strength was there, focus was there, technique was there. I took LONG rest intervals (6-10 minutes on some sets). next week, attempt 5x4 with 5 more lbs

incline bench press -
3x8 w/ 190 lbs PR next week do 2x8 w/ 195 lbs

incline bench spider row -
4x10 w/ 185 lbs PR next week do 4x8 w/ 195 lbs

band OHEE -
2x20

Awesome session. Didn't feel pumped at all to train this morning, but once I got started, I felt fantastic. Really strong day. Weight is a few lbs lighter too. at 205 lbs.

 

[Widenymous]

I'm glad you're so active with this. I'm gonna make my own thread too.

See you around buddy!

 

[fufu]

Yesterday -

warm up

deadlift - (started back with belt 5th notch)
5x5 w/ 455 lbs (easy, a ton left in the tank)

pause squat - 3/1/0 (L knee sleeves, belt)
5x3 w/ 325 lbs (easy)

pause RDL - 2 seconds
2x5 w/ 325 lbs (tough)

hip mobility
shoulder mobility
t-spine mobility

Awesome session.

 

[fufu]

7/8/2020

Bench press -
2x10 w/ 235 lbs (first set had more in the tank for sure, best set) PR and Volume PR
1x9 w/ 235 lbs)
1x8 w/ 235 lbs (next session attempt 1x10,9,8 w/ 240 lbs)

JM press -
2x15 w/ 125 lbs PR (next session attempt 2x12 w/ 130 lbs)

Standing barbell row -
5x6 w/ 235 lbs PR (next session attempt 4x5 w/ 245 lbs)

Barbell curl -
2x15 w/ 85 lbs (stop doing these moving forward)

Hip mobility
Shoulder mobility
T-spine mobility

Awesome session.

 

[fufu]

Yesterday -

back squat - (belt 5th notch, M knee sleeves)
5x4 w/ 375 lbs volume PR (some last reps were slow, but felt confident. pretty big volume PR. last set was probably fasted set for all reps, especially the last rep)

wide stance snatch grip deadlift -
2x8 w/ 375 lbs PR (tough! move to 2x6 next week)

roll outs from knees -
2x11

hip mobility
t-spine mobility
shoulder mobility

Good stuff.

 

[fufu]

Today -

warm up

pause bench press -
4x4 w/ 260 lbs volume PR (really solid sets. last set of last rep was a major grinder, but felt confident in it.

incline bench press -
2x8 w/ 195 lbs PR(actually did a set in between these of 1x7, but missed the 8th rep because of lack of focus, on third set, I nailed 8 easily)

incline bench spider row -
4x8 w/ 195 lbs PR

hip mobility
t-spine mobility
shoulder mobility

Awesome session.

 

[fufu]

Today -

warm up

deadlift - (belt 5th notch, MG, chalk)
5x5 w/ 465 lbs volume PR(no psyching up really, straight forward easy sets. next week go for PR attempt)

tempo back squat - (belt 5th notch)
5x3 w/ 335 lbs volume PR (progress by 20 lbs next session, do sets of 2

pause RDL - (2 second pause)
2x3 w/ 345 lbs PR (same rep scheme, progress by 10 lbs next week

Good stuff. Long session (~2 hours and 20 minutes), but will be cutting volume next session.

 

[fufu]

Today -

warm up

bench press -
2x9 w/ 240 lbs PR(goal was 10,9,8, didn't quite make it. I could have focused more and rested longer between sets)
1x7 w/ 240 lbs

JM press -
2x12 w/ 130 lbs PR

standing barbell row -
4x5 w/ 245 lbs PR (last 2 sets felt significantly easier)

hip mobility
shoulder mobility
t-spine mobility

Awesome session.

 

[fufu]

^ also rushed the warm up yesterday on the bench press, another factor that made a negative impact. (next session, take time in the warm up. get really psyched up for each set, take long rest intervals, and attempt for 2x9 with 245)

 

[fufu]

Yesterday -

warm up

back squat -
3x3 w/ 395 lbs PR and volume PR (felt super solid. first set was surprisingly fast, more in the tank. All sets were smooth and relatively fast except for last rep of last set, where I essentially stopped about 1/2 way up for a couple seconds, but then confidently pressed through it. Took a 20 lb jump from last week. Most I'd done with 395 up until this point was 1x2, so today was a huge volume PR)

snatch grip wide stance deadlift - (straps, no belt, as always)
2x6 w/ 385 lbs PR (these were solid)

shoulder mobility
t-spine mobility
hip mobility

Awesome session. Lost some weight, BW = 203 lbs.

 

[fufu]

Today -

warm up

bench press -
1x5,4,4 (pissed I couldn't get 6 on the 1st set. 5 was very attainable, but 6 felt out of reach, so didn't try. Technique wasn't quite on, touching a bit high. next week aim for a 5RM PR with 270.

incline bench press -
1x8, 7 w/ 200 lbs PR (just couldn't get last rep on 2nd set)

incline bench spider row -
3x8 w/ 205 lbs PR (felt really solid)

hip mobility
shoulder mobility
hip mobility

 

[fufu]

Yesterday -

deadlift -
2x3 w/ 495 lbs
1x8 w/ 495 lbs PR (awesome. wasn't feeling that excited or mentally into it pre-set, but I knew I could make it happen, and I did. 8th rep was faster than 7th. More in the tank. It seemed like maybe grip would have gone first, but I think I had at least another couple clean reps)

tempo squat - (3/1/0)
3x2 w/ 355 lbs PR (solid tempo counts, felt good, most weight ever done in tempo back squat so far)

pause RDL - (2 second pause. straps, no belt, as usual)
2x3 w/ 355 lbs PR

Awesome session.

 

[fufu]

Today -

bench press -
1x8 w/ 245 lbs (failed 9RM PR attempt)
1x6 w/ 250 lbs (failed 8RM PR attempt) (benching just came to a halt this phase. I hit some volume and rep max PRs, but only a few. I've been matching PRs at over 10 lbs lighter, but I want an absolute PR. bench is the hardest lift for me to progress)

JM press -
2x12 w/ 135 lbs PR (felt very attainable)

standing barbell row -
3x5 w/ 255 lbs PR(felt very attainable with very minimal body momentum, no psyching up)

Good stuff. Need to re-assess bench.

 

[fufu]

Today -

warm up

back squat -
2x2 w/ 405 lbs PR (great depth, technique was on point. 2nd reps were grindy, but nothing crazy. first time repping anything over 400 lbs)

snatch grip wide stance deadlift -
2x6 w/ 395 lbs PR (tough, but solid technique)

Awesome session.

 

[fufu]

Today -

warm up

bench press -
1x13 w/ 225 lbs PR (13th rep was solid, very confident, failed 14th. I often hit a wall on benching.)
1x12 w/ 225 lbs (12th rep was solid, very confident, failed 13th, but close-ish)

incline bench press -
1x7 w/ 205 lbs PR
1x6 w/ 205 lbs (so close to finishing #7, no cigar.)

incline bench spider row -
2x8 w/ 210 lbs PR

Hit some PRs. Felt good. Missed many PR attempts this phase, but got a handful, and at light BW (203 lbs).

 

[fufu]

8/1/2020

deadlift - (chalk, mixed grip, belt 5th notch)
1x1,3 505 lbs (light headed on 1st set due to BP dropping when letting 1st rep down, stopped after 1st rep, because body felt like it was shutting down on 2nd rep. I knew I was fine because the 1st rep flew, just needed to get big breaths in before the set, and get more psyched up. Didn't mess with my training flow at all. 2nd set no BP issues at all).
1x9 w/ 505 lbs PR (one of my best deadlift sets of all time. psyched up, but took time to get up and stay conscious of great technique. I felt super locked in. I was originally going to aim for 7 reps (would have been a PR), but I knew I had a lot more. Hit 9, definitely more in the tank, but I didn't want to go too crazy. Adding a 3 rep to my max with 505 is a big jump already. Grip wasn't an issue at all, which I'm very happy about. So far in my entire lifting career, never used straps when training competition deadlift)

back squat - (L knee sleeves, belt 5th notch)
2x11 w/ 315 lbs PR (more in the tank)

Awesome session. I weighed myself before hand. 203 lbs on the dot.

 

[fufu]

First day back after 6 days off.

warm up

back squat - (belt 5th notch, no knee sleeves)
5x5 w/ 315 lbs (felt solid, pretty fast)

snatch grip wide stance deadlift - (straps, no belt, as usual)
3x8 w/ 325 lbs (felt easier than expected)

roll outs from knees -
3x5 BW

Really solid 1st day back, felt great.

 

[fufu]

Today -

warm up

pause bench press - 1 second pause, middle finger on rings, which is how I'll be benching this phase, wider than usual pinkies on rings
6x3 w/ 225 lbs (smooth, fast, no psyching up) progress by 10

JM press -
3x15 w/ 105 lbs (progress by 5)

incline bench spider row - (straps)
5x8 w/ 145 lbs (easy) progress by 10

barbell curl -
2x16 w/ 55 lbs progress by 5

hip mobility
t-spine mobility
shoulder mobility

Good stuff.

 

[fufu]

Today -

warm up

deadlift - (chalk, MG, no chalk)
5x5 w/ 415 lbs (these flew, felt super fast, especially off the floor compared to the way these usually feel. they almost feel effortless)

tempo back squat - 3/1/0 (belt 5th notch, no knee sleeves)
5x3 w/ 285 lbs

pause RDL - (2 second pause, straps, no belt)
2x5 w/ 285 lbs

t-spine mobility
shoulder mobility

Awesome session.

 

[fufu]

Today -

warm up

bench press (feet on bench) - (1st time ever doing these, pinkies on rings)
5x8 w/ 185 lbs (balance is a bit of an issue, but nothing I couldn't correct. Definitely more challenging than feet on floor, it's interesting to note how much leg drive helps with both stability and force production. I definitely felt more fatigue in my pecs due to the increased workload on the upper body to move the weight, plus smaller arch) progress by 10 lbs

incline bench press - (pinkies in rings)
3x5 w/ 165 lbs (these flew. I find bringing the bar high up towards upper chest makes the reps significantly more powerful. It's interesting that the increased touch height + inherent elbow flare leads them to feel much strong. The lower chest touch with packed shoulder does increase the ROM, but still interesting) progress by 10

standing barbell row -
5x5 w/ 185 lbs (very easy, technique feels super solid and I know how to really engage my upper +mid back muscles) progress by 10

doubled up band unilateral OHEE -
3x7 w/ purple band progress by 1 rep

 

[fufu]

Today -

warm up

back squat - (belt 5th notch, no knee sleeves)
5x5 w/ 325 lbs (felt easier than last week, no psyching up at all, cruised through sets with relatively short rest intervals)

snatch grip wide stance deadlift -
3x8 w/ 335 lbs (felt easier than last week)

roll out from knees -
3x6 BW

hip mobility
shoulder mobility
t-spine mobility

Awesome session.

 

[fufu]

Today -

warm up

pause bench press - (1 second pause)
6x3 w/ 235 lbs (easy, feels good doing lots of sets of triples, easier to focus on building max out form. arch typically starts to flatten out with more than 3 reps, which changes the bench technique)

JM press -
3x15 w/ 110 lbs

incline bench spider row -
5x8 w/ 155 lbs

barbell curl -
2x16 w/ 60 lbs

hip mobility
t-spine mobility
shoulder mobility


Felt good. Everything was easy.

 

[fufu]

8/22/2020

deadlift - (no belt)
5x5 w/ 425 lbs (smooth, fast, no psyching up)

tempo back squat - (3/1/0)
5x3 w/ 295 lbs

pause RDL - (2 second pause)
2x5 w/ 295 lbs

hip mobility
t-spine mobility
shoulder mobility

Good stuff.

 

[fufu]

Yesterday -

feet on bench bench press -
5x8 w/ 195 lbs (still figuring this out. a bit wobbly on many reps, bar keeps shifting to the right. progress by 5 lbs)

incline bench press -
3x5 w/ 175 lbs progress by 10 for 1 more session

standing barbell row -
5x5 w/ 195 lbs (easy)

unilateral doubled up band OHEE -
3x8 each side

 

[fufu]

Today -

warm up

back squat - (belt 5th notch, no knee sleeves)
5x5 w/ 335 lbs (no psyching up at all. rest intervals were definitely shorter than usual, yet nearly all reps went by smoothly with quickly)

snatch grip wide stance deadlift -
3x8 w/ 345 lbs (went well)

roll outs from knees -
3x7 BW

Awesome session. Moved through it pretty quickly.

 

[fufu]

8/28/2020 -

pause bench press - (1 second pause)
6x3 w/ 245 lbs progress by 5 lbs

JM press -
3x15 w/ 115 lbs (progress by 5 lbs)

incline bench spider row -
5x8 w/ 165 lbs (progress by 10 lbs)

barbell curl -
2x16 w/ 65 lbs progress by 5 lbs

t-spine mobility
hip mobility
shoulder mobility

Good stuff.

 

[fufu]

Yesterday -

warm up

deadlift -
5x5 w/ 435 lbs (easy, no psyching up)

tempo back squat - (3/1/0)
5x3 w/ 305 lbs

pause RDL - (2 sec pause)
2x5 w/ 305 lbs (felt easier than last week)

hip mobility
t-spine mobility
shoulder mobility

Good stuff.

 

[fufu]

Today -

warm up

feet on bench press -
5x8 w/ 200 lbs (feeling better with the technique, less wasted energy finding balance. progress by 5 lbs)

incline bench press -
3x5 w/ 185 lbs (felt easier than last week. touching very high on the chest makes these a lot stronger progress by 10 lbs)

standing barbell row -
5x5 w/ 205 lbs (easy) progress by 10 lbs

doubled up band unilateral OHEE -
3x9 each side

hip mobility
t-spine mobility
shoulder mobility

Good stuff. No psyching up at all, very calm lifting today.

 

[fufu]

Today -

warm up

back squat - (belt 5th notch, no knee sleeves)
5x5 w/ 345 lbs (felt tougher than expected, but little to no psyching up, and short rest intervals) start wearing knee sleeves next session

snatch grip wide stance deadlift - (straps, no belt)
3x8 w/ 355 lbs (1st two sets felt pretty easy, surprisingly)

roll out from knees -
3x8 BW

hip mobility
t-spine mobility
shoulder mobility

Good stuff. Moved through this workout quickly.

 

[fufu]

9/4/2020

pause bench press - (1 second pause)
6x3 w/ 250 lbs (solid, progress by 5 lbs)

JM press -
3x15 w/ 120 lbs (felt easier than last week, progress by 5 lbs)

incline bench spider row -
5x8 w/ 175 lbs (progress by 10 lbs)

barbell curl -
2x16 w/ 70 lbs

Good stuff. Moved through this session pretty quickly.