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Fu Fu's l337 journal

fufu

fiendish thingy
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Nov 28, 2005
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Today -

warm up

OHP -
4x5 w/ 120 lb progress by 5

weighted chin up -
3x6 +25 lb progress by 5

weighted push up -
4x12 +15 lb progress by 5

unilateral landmine row -
3x12 each side bar + 60 lb progress by 5

barbell OHEE -
3x20 w/ 60 lb progress by 5

DB rear dear fly -
3x12 each side w/ 25 lb progress by 5, maintain 3x12 for 1 more week

hip mobility
t-spine mobility
shoulder mobility

During my last session, I felt some mild nerve sensation triggered in top of right foot and right big toe that is sticking around over the past 2 days. Still mild, but I feel it when hip hinging mostly. Gonna keep an eye on that.
 

fufu

fiendish thingy
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Joined
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Yesterday -

warm up

front squat -
4x8 w/ 155 lb (pointing toes slightly out more than usual, feeling better on my left knee)

stiff leg deadlift -
4x8 w/ 215 lb

unilateral RDL -
3x12 each w/ 65 lb

Bulgarian squat -
3x12 each side w/ bar (started doing front rack, feels better for balance compared to front pack loading or holding DBs) progress by 10 lb

hip mobility
shoulder mobility
t-spine mobility

Fun. Didn't experience any left leg top of foot nerve sensation, which is great considering I'm doing deeper than I have been in the front squat, and doing the hip hinge heavy stiff leg deadlift.
 

fufu

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,102
Reaction score
275
Points
83
Today -

warm up

bench press (minimal arch, more elbow flare) -
5x10 w/ 165 lb progress by 10

weighted chin up -
3x4 +35 lb progress by 5

unilateral viking press -
3x10 each bar +30 lb progress by 5

unilateral DB row -
3x10 each w/ 105 lb progress by 5

band push down -
3x16 orange band progress by 1 rep

band facepull -
3x15 w/ orange band next week do 3x12 orange band + lightest band

hip mobility
t-spine mobility
shoulder mobility

Fun.
 

fufu

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,102
Reaction score
275
Points
83
Today -

warm up

back squat -
4x8 w/ 235 lb (felt easier than last week)

RDL -
4x8 w/ 235 lb (touching floor lightly)

belt squat -
3x20 +100 lb

hip mobility
shoulder mobility
t-spine mobility

Garage was 50 degrees today, felt so much better than the low 30's it's been at recently. Makes a difference in how my joints feel, which isn't surprising. The nerve sensation that was triggered a week ago on this same workout wasn't existent today.
 

fufu

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,102
Reaction score
275
Points
83
Today -

warm up

OHP -
4x5 w/ 125 lb

weighted chin up -
3x6 +30 lb

weighted push up -
4x12 +20 lb

unilateral landmine row -
3x12 each bar +65

barbell OHEE -
3x20 w/ 65 lb

DB rear delt fly -
3x12 each side w/ 30 lb
 

fufu

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,102
Reaction score
275
Points
83
Yesterday -

warm up

front squat - (no knee sleeves, no belt)
4x8 w/ 165 lb (one more week without knee sleeves, then add following week) (these get easier as sets progress, still going significantly deeper compared to last phase, a little elasticity out of the bottom is helpful and I should focus on doing this)

stiff leg deadlift conventional - (DOH, no straps, no belt)
4x8 w/ 225 lb

unilateral RDL -
3x12 each side w/ 70 lb

Front rack Bulgarian squat -
3x12 each side w/ 55 lb progress by 10

hip mobility
t-spine mobility
shoulder mobility
 

fufu

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,102
Reaction score
275
Points
83
Today -

warm up

bench press -
5x10 w/ 175 lb one or 2 more sessions with 5 sets, then cut back to 4

weighted chin up -
3x4 +40 lb switch before bench press soon, or next session, as overall upper body fatigue from all the pressing reps is starting to impact my strength on these

viking OHP unilateral -
3x10 each side bar +35 lb

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

band push down -
3x17 with orange band

band facepull -
3x12 with orange band + green band

hip mobility
t-spine mobility
shoulder mobility

Good stuff. I zipped through this workout, short rest intervals all around.
 

fufu

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,102
Reaction score
275
Points
83
Today -

warm up

back squat - (belt 5th notch, no knee sleeves)
4x8 w/ 245 lb (depth getting better) doing floor kneeling knee flexion and hip extension is helpful between sets

RDL - (straps, no belt, as usual)
4x8 w/ 245 lb (tapping ground this phase to get more ROM for hypertrophy)

belt squat -
3x20 +110 lb (2nd set hardest, 3rd set easiest) add 5 next two sessions, then reassess

hip mobility
t-spine mobility
shoulder mobility

Zipped through this, short RI's, still felt fine during sets.
 

fufu

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,102
Reaction score
275
Points
83
Today -

warm up

OHP -
4x5 w/ 130 lb

weighted chin up -
3x6 +35 lb

weighted push up -
4x12 +25 lb

unilateral landmine row -
3x12 each bar +70 lb

barbell OHEE -
3x20 w/ 70 lb

DB rear delt fly -
3x12 each w/ 35 lb SWITCH TO LATERAL DELT WORK

hip mobility
t-spine mobility
shoulder mobility
knee mobility (getting old)
 

fufu

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,102
Reaction score
275
Points
83
Yesterday -

warm up

front squat -
4x8 w/ 175 lb add knee sleeves next session (continue to focus on elasticity in and out of the hole)

stiff leg deadlift - (still doing DOH, no chalk yet)
4x8 w/ 235 lb

unilateral RDL -
3x12 each side w/ 75 lb

front rack Bulgarian squat -
3x12 each w/ 65 lb progress by 10

hip mobility
t-spine mobility
shoulder mobility
knee mobility

Good stuff.
 

fufu

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,102
Reaction score
275
Points
83
Get Shredded!
Today -

warm up

bench press -
5x10 w/ 185 lb (maintain 5x10, progress by 10)

weighted chin up -
3x4 +45 lb

Viking unilateral OHP -
3x10 each bar +40 lb

unilateral DB row - (no straps)
3x10 each w/ 115 lb wear straps next time

band push down -
3x18 orange band

band facepull -
3x15 orange band + green band START LATERAL DELT HYPERTROPHY NEXT WEEK

hip mobility
t-spine mobility
shoulder mobility
knee mobility

Good stuff. Zipped through this one.
 

fufu

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,102
Reaction score
275
Points
83
Yesterday -

back squat - (belt 5th notch, no knee sleeves)
4x8 w/ 255 lb add knee sleeves next session

RDL -
4x8 w/ 255 lb

belt squat -
3x20 +115 lb (test new belt squat setup next session)

hip mobility
t-spine mobility
shoulder mobility
knee mobility

Good stuff. Zipped through this one.
 

fufu

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,102
Reaction score
275
Points
83
Today -

warm up

OHP -
4x5 w/ 135 lb

weighted chin up -
3x6 +40 lb

weighted push up -
4x12 +30

unilateral landmine row -
3x12 each side bar +75 lb

barbell OHEE -
3x20 w/ 75 lb

DB lateral raise -
3x12 each side w/ 20 lb

hip mobility
t-spine mobility
shoulder mobility
knee mobility

Good stuff. Short RIs.
 

fufu

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,102
Reaction score
275
Points
83
2/24

front squat - (started wearing L knee sleeves)
4x8 w/ 185 lb

stiff leg deadlift -
4x8 w/ 245 lb

unilateral RDL -
3x12 each w/ 80 lb

Bulgarian squat -
3x10 each w/ 75 lb

hip mobility
t-spine mobility
shoulder mobility
knee mobility

Good stuff.
 

fufu

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,102
Reaction score
275
Points
83
Today -

warm up

bench press - (this whole phase been doing less arch, more elbow flare, touching higher on chest)
5x10 w/ 195 lb (getting tougher, but haven't been getting psyched up. next session do 4x10 w/ 200)

weighted chin up -
3x4 +50 lb

Viking unilateral ohp -
3x10 each side bar +45 lb next week add 5 lb and do 3x8

unilateral DB row - (started wearing straps)
3x10 each side w/ 120 lb

band push down -
3x19 with orange band

upright row -
3x12 w/ 65 lb add 5 lb per session (inside of hands 2-3 inches lateral from start of knurling)

hip mobility
t-spine mobility
shoulder mobility
knee mobility

Hit all my sets, but it was hard to get my energy up today. Whole session took about 2 hours.
 

fufu

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,102
Reaction score
275
Points
83
Yesterday -

warm up

back squat -
4x8 w/ 265 lb (L knee sleeves, belt 5th notch)

RDL -
4x8 w/ 265 lb

barbell lever belt squat -
1x10 bar +80, +90, +100, +110

hip mobility
shoulder mobility
t-spine mobility
knee mobility

Squats were tougher than usual because I did 3 hours of XC skiing the day before.
 

fufu

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,102
Reaction score
275
Points
83
Yesterday -

warm up

OHP -
4x5 w/ 140 lbs

weighted chin up -
3x6 +45 lb

weighted push up -
4x12 +35

unilateral landmine row -
3x12 each +80 lb PR

barbell OHEE -
3x20 w/ 80 lb

DB lateral raise -
3x12 each w/ 25 lb

hip mobility
shoulder mobility
t-spine mobility
knee mobility

Done.
 

fufu

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,102
Reaction score
275
Points
83
Today -

warm up

front squat -
4x8 w/ 195 lb (L knee sleeves)

stiff leg deadlift -
4x8 w/ 255 lb

unilateral RDL -
2x12 each w/ 85 lb (used barbell, felt easier and more ROM)

Bulgarian squat -
2x10 each w/ 85 lb

hip mobility
t-spine mobility
shoulder mobility
knee mobility

Good stuff.
 

fufu

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,102
Reaction score
275
Points
83
Today -

warm up

bench press -
4x10 w/ 205 lb

weighted chin up -
3x4 +55 lb

Viking unilateral press -
3x8 each side bar +50 lb

unilateral DB row -
3x10 each with 125 lb

band push down -
3x20 w/ orange band

upright row -
3x12 w/ 70 lb

hip mobility
t-spine mobility
shoulder mobililty
knee mobililty

Done.
 

fufu

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,102
Reaction score
275
Points
83
Today -

warm up

back squat - (belt 5th notch, L knee sleeves)
4x8 w/ 275 lb

RDL -
4x8 w/ 275 lb

barbell landmine belt squat -
2x22 bar +110

hip mobility
t-spine mobility
shoulder mobility
knee mobility

Good stuff. Moved quickly through this session, and everything felt easier than last week.
 

fufu

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,102
Reaction score
275
Points
83
3/10

OHP -
4x5 w/ 145 lb

weighted chin up -
3x6 +50 lb

weighted push up -
4x12 +40

landmine unilateral row -
3x12 each bar +85 PR

barbell OHEE -
2x20 w/ 85
1x17 w/ 85

lateral DB raise -
3x12 each w/ 30
 

fufu

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,102
Reaction score
275
Points
83
3/12

front squat - (M knee sleeves)
4x8 w/ 205 lb

RDL -
2x15 w/ 225 lb

unilateral RDL -
2x12 each w/ 95

Bulgarian squat -
2x10 each w/ 95
 

fufu

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,102
Reaction score
275
Points
83
3/14

bench press -
3x10 w/ 215 lb

weighted chin up -
3x4 +60 lb

unilateral Viking press -
3x8 w/ 55 lb

unilateral DB row -
3x10 each w/ 130 lb

band push down -
3x21 orange band

upright row -
3x12 w/ 75
 

fufu

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
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Reaction score
275
Points
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3/16

back squat -
4x8 w/ 285 lb

RDL -
4x8 w/ 285 lb
 

fufu

fiendish thingy
Elite Member
Joined
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Messages
19,102
Reaction score
275
Points
83
3/17

OHP -
4x5 w/ 150 lb

weighted chin up -
2x6 +55 lb

weighted push up -
3x12 +45 lb PR

landmine unilateral row -
2x10 bar +90 PR

barbell OHEE -
2x15 w/ 90 lb

lateral DB raise -
3x15 each w/ 20
 

fufu

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,102
Reaction score
275
Points
83
3/22

front squat - (M knee sleeves, belt, first time with belt this phase)
3x8 w/ 215 lb

unilateral RDL -
3x12 each w/ 105 lb
 

fufu

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,102
Reaction score
275
Points
83
3/23

bench press -
2x8 w/ 225 lb

weighted chin up -
2x4 +65 lb

unilateral Viking press -
2x8 each bar +60 lb PR

unilateral DB row -
2x10 each side w/ 135 lb

band push down -
3x21 orange band

upright row -
3x12 w/ 85 lb
 

fufu

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,102
Reaction score
275
Points
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3/25/2022

Barbell lever belt squat -
1x10 bar, +55, +80, +110, +120
3x10 bar +130

RDL -
3x8 w/ 295 lb
 

fufu

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,102
Reaction score
275
Points
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3/28/2022

OHP - (bar touches collar bone each rep)
2x5 w/ 155 lb

weighted chin up -
2x6 +60

weighted push up -
2x12 +50 lb PR

landmine unilateral row -
2x8 bar +100 lb PR
 

fufu

fiendish thingy
Elite Member
Joined
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Messages
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Reaction score
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3/30/2022

front squat - (L knee sleeves and belt)
1x12 w/ 225 lb (maybe a PR, not sure)
 
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