Fu Fu's l337 journal

[fufu]

Yesterday -

warm up

weighted chin up -
1x3 +90 lb PR (at 194 lb BW.) I find I can get psyched up without music just as well (didn't use music on my recent DB bench press PR either)

unilateral DB row -
3x10 each w/ 120 lb (no straps)

Chin up PR felt awesome. 2 reps was a rep PR at that weight, and the 3rd was a bonus (didn't expect that). End of this training cycle. Taking a week off.

 

[fufu]

First day back after 9 days of rest.

Today -

back squat - (L knee sleeves, no belt)
3x5 w/ 225 lb

RDL - (straps, no belt)
3x5 w/ 265 lb

front rack Bulgarian squat -
3x5 each w/ 65 lb

barbell complex -
3 power clean
3 front squat (a wide stance feels more comfortable)
3 push press (focus on getting wrists more neutral)
95 lb used, 60 seconds rest, 10 rounds

~1 mile walk

hip mobility
t-spine mobility
shoulder mobility
knee mobility

Good stuff. Focusing more on conditioning right now. Doing a cut for 3-4 weeks.

 

[fufu]

Today -

OHP -
3x5 w/ 115 lb

weighted chin up -
3x5 +30 lb

weighted push up -
3x5 +35 lb

landmine unilateral row -
3x5 each bar +65 lb

circuit:
X bench jumps
5 bodyweight inverted row (feet on bench)
5 plyo push up
carry x2 25 lb plates around bird feeder then up driveway
2 rounds with 10 bench jumps
2 rounds with 15 bench jumps
2 rounds with 20 bench jumps
60 seconds rest between round

hip mobility
shoulder mobility
knee mobility
t-spine mobility

 

[fufu]

Today -

conventional deadlift - (chalk, DOH, no belt, no straps)
5x3 w/ 275 lb (felt very easy)

back squat - (belt 5th notch, L knee sleeves)
3x3 w/ 255 lb

unilateral barbell RDL -
3x5 each w/ 95 lb

hill sprints -
start just below phone pole with yellow cover, activity recovery walk back down as soon as reaching top flat

hip mobility
t-spine mobility
shoulder mobility

Good stuff.

 

[fufu]

Today -

warm up

bench press (PL style) -
3x5 w/ 185 lb

weighted chin up -
3x3 +40 lb

unilateral DB OHP -
3x5 each w/ 50 lb

unilateral DB row - (no straps)
3x5 each w/ 115 lb

circuit:
10 KB swings w/ 65 lb
Unilateral KB carry w/ 92 lb (down hill, around birdhouse, up hill)
10 KB swings w/ 65 lb
60 seconds rest between rounds
4 rounds (alternating sides with KB carry each round)

hip mobility
shoulder mobility
t-spine mobility
knee mobility

Good stuff. Only lift I'm seriously trying to get stronger in is the weighted chin up. Just enjoying lighter lifting, shorter workouts, more variety and improved fitness from circuits, complexes, and hiking.

 

[fufu]

Today -

back squat - (L knee sleeves, no belt)
3x5 w/ 235 lb (narrow grip, more depth, keeping wrists straighter and elbows more vertical)

RDL - (straps, no belt)
3x5 w/ 275 lb

front rack Bulgarian squat -
3x5 each w/ 75 lb

barbell complex -
3 power clean
3 front squat
3 push press
60 second RI
10 rounds
105 lb used (felt much easier than last week at 95 lb)

walked a mile, lots of hills

hip mobility
t-spine mobility
shoulder mobility

 

[fufu]

Today -

warm up

OHP -
3x5 w/ 120 lb

weighted chin up -
3x5 +35 lb

weighted push up -
3x5 +40

unilateral landmine row -
3x5 each w/ bar +70 lb

circuit:
X bench jump
6 BW inverted row feet on bench
6 BW push-up
finger tip bilateral plate carry with x2 35 lb (end of driveway and back)
6 rounds
bench jump each round = 12, 12, 17, 17, 22, 22
rest interval = 60 seconds

 

[fufu]

Today -

warm up

conventional deadlift - (DOH, no belt)
5x3 w/ 285 lb (all reps moved quickly, but felt more confident as sets went on. focus on arching back and packing shoulders down and back, cementing both positions with a big breath in before the arch and shoulder positions)

back squat - (belt, L knee sleeves)
3x3 w/ 265 lb

unilateral RDL -
3x5 each side w/ 105 lb

hill sprints -
same as last time, 6 rounds (did 5 rounds last time, forgot to note that)
felt in better cardio condition this time, but was having some inner quad discomfort/pulling that came in quickly. nothing to slow me down too much, but noticeable. I'm still not going 100% on these, need to condition the hip flexors and quads more)

walked half a mile.

 

[fufu]

Today -

warm up

bench press -
3x5 w/ 195 lb

weighted chin up -
3x3 +45 lb

unilateral DB OHP -
3x5 each w/ 55 lb

unilateral DB row - (no straps)
3x5 each w/ 120 lb

circuit:
12 KB swings with 65 lb KB
unilateral KB carry with 92 lb KB (alternate sides each round) (start at southern tree next to forked bird feeder, walk to most north post on front porch, then back to the start)
12 KB swings with 65 lb KB
4 rounds
60 second rest interval

hip mobility
t-spine mobility
shoulder mobility

 

[fufu]

Today -

warm up

back squat - (L knee sleeves, no belt, continue focusing on vertical elbows)
3x5 w/ 245 lb

RDL - (straps, no belt)
3x5 w/ 285 lb

front rack Bulgarian squat -
3x5 each w/ 85 lb

barbell complex -
3 power clean
3 front squat
3 push press
115 lb
60 second rest interval
10 rounds

hip mobility
t-spine mobility
shoulder mobility

Good stuff.

 

[fufu]

Today -

warm up

OHP -
3x5 w/ 125 lb

weighted chin up -
3x5 +40 lb

weighted push up -
3x5 +45 lb

unilateral landmine row -
3x5 each bar +75 lb

circuit:
X bench jump
7 BW inverted row
7 BW push up
x2 35 lb finger tip plate carry end of driveway and back
6 rounds
60 second RI
bench jump reps = 13, 13, 18, 18, 23, 23

hip mobility
t-spine mobility
shoulder mobility

 

[fufu]

Today -

deadlift - (chalk, DOH, no belt)
5x3 w/ 295 lb (all weight was easy, but started feeling nervous about lower back, despite no symptoms. Confidence built through sets. next week, work up in 10 lb increments, working up to 305. continue to pack shoulders down and arch back, wedging hips forward)

back squat - (L knee sleeves, belt 5th notch)
3x3 w/ 275 lb

unilateral RDL -
3x5 each w/ 115 lb

3 power cleans w/ 155 lb
60 seconds RI
10 rounds

hip mobility
t-spine mobility
shoulder mobility

 

[fufu]

Yesterday -

bench press -
3x5 w/ 205 lb

weighted chin up -
3x3 +50 lb

unilateral DB OHP -
3x5 each with 60 lb

unilateral DB row -
3x5 each w/ 125 lb (no straps)

circuit:
14 KB swings with 65 lb
single arm KB carry (same distance as last time) with 92 lb
14 KB swings with 65 lb
4 rounds, alternating sides with KB carry
60 second RI

hip mobility
t-spine mobility
shoulder mobililty

 

[Push50]

@fufu
You’ve been running this log for a number of years. How do you feel? Do you think it has helped to keep you accountable? What changes have you seen over the years?


Sent from my iPhone using Tapatalk

 

[fufu]

@fufu
You’ve been running this log for a number of years. How do you feel? Do you think it has helped to keep you accountable? What changes have you seen over the years?


Sent from my iPhone using Tapatalk

@Push50 For me it's less for accountability and more for understanding my lifting progressions week-to-week and month-to-month. It helps me understand what I've done, what's worked, and what doesn't work for me. So it's mostly a tool for helping me program as best as I can for myself, and then the very practical aspect of understanding my own training intensity, volume, and frequency so I'm hitting my own personal sweet spot in terms of training + recovery. Useful for keeping track of PRs too, where I need to improve strength. Journaling is always helpful for me for these reasons, but it was more important when I was doing specific power lifting training.

 

[fufu]

Yesterday -

OHP -
3x5 w/ 130 lb

weighted chin up -
3x5 +45 lb

weighted push up -
3x5 +50

unilateral landmine row -
3x5 each bar +80

circuit:
15 bench jump
8 inverted row BW feet on bench
8 push up BW
4 rounds
60 second rest

hip mobility
t-spine mobility
shoulder mobility

 

[fufu]

 

[fufu]

Today -

warm up

deadlift -
3x3 w/ 305 lb (DOH, chalk, no belt) (easy as usual, no pain or any symptoms, but still hyperaware of my low back)

back squat - (belt, L knee sleeves)
3x3 w/ 285 lb

unilateral RDL -
3x5 w/ 125 lb

power clean -
10x3 w/ 165 lb
60 second rest interval

hip mobility
t-spine mobility
shoulder mobility

 

[fufu]

Today -

warm up

bench press -
3x5 w/ 215 lb

weighted chin up -
3x3+ 55 lb

unilateral DB OHP -
2x5 w/ 65 lb
1x3 w/ 65 lb (the adjustable DB I have is long and skinny, and the physics of it, for whatever reason, make it harder to lift. I just couldn't quite get in the groove to exert my strength on the left side due to joint instability (lifelong issude), and I just matched the same reps on the right side)

unilateral DB row -
3x5 each w/ 130 lb (no straps)

circuit -
10 KB swings w/ 65 lb
unilateral KB carry with 92 lb (back and forth twice in garage, alternating sides each round)
10 KB swings w/ 65 lb
6 rounds
60 second RI

hip mobility
t-spine mobility
shoulder mobility

Good stuff.

 

[fufu]

I forgot to log my workout from 7/7

back squat - (L knee sleeves, belt)
3x5 w/ 255 lb

RDL - (straps, no belt)
3x5 w/ 295

front rack Bulgarian squat -
3x5 each w/ 95 lb

barbell complex -
4 power clean
4 front squat
4 push press
95 lb
60 second rest interval
10 rounds

hip mobility
t-spine mobility
shoulder mobility

 

[fufu]

Today -

warm up

back squat - (L knee sleeves, belt 5th notch)
3x5 w/ 265 lb (no knee pain or discomfort at all, and these felt strong and snappy)

RDL - (straps, no belt)
2x5 w/ 305 lb (cut off a set because I needed to break down my power rack and move all my weights into storage after my workout, so didn't want to fatigue my back too much)

Bulgarian squat - (L knee sleeves)
3x5 each w/ 105 lb

power clean + push press -
1x10 w/ 135 lb (did 10 reps in 1 minute)

hip mobility
t-spine mobility
shoulder mobility

Good stuff. Last workout in this garage gym.

 

[fufu]

Finished cut as of this morning.

Final waist measurement (top line of tape on inferior border of navel) = 32.8"
Body weight = 189 lb

going to be more or less maintaining for a while.

 

[fufu]

Today -

warm up

OHP -
3x5 w/ 135 lb

weighted chin up -
3x5 +50 lb

weighted push up -
3x5 +55 lb

barbell row - (no belt, no straps)
3x5 w/ 165 lb

circuit:
50 jump rope
10 BW push ups
10 barbell rows w/ 95 lb
6 rounds
60 second RI

hip mobility
t-spine mobility
shoulder mobility

 

[fufu]

Today -

warm up

deadlift - (chalk, DOH, no belt)
3x3 w/ 315 lb

back squat - (belt 5th notch, L knee sleeves)
3x5 w/ 275 lb (knees felt great, didn't even think about them once)

unilateral RDL -
3x5 each w/ 135 lb

power clean - 60 second rest interval
10x3 w/ 175 lb

hip mobility
t-spine mobility
shoulder mobility

 

[fufu]

Today -

warm up

bench press -
3x5 w/ 225 lb

weighted chin up -
3x3 +60 lb

push press -
1x5 w/ 165
2x3 w/ 165 (do 3x3 next week, progress by 5 lb)

barbell row -
3x5 w/ 175 lb

jump rope -
50, 60, 70, 80, 90, 100
1 minute rest between rounds

hip mobility
t-spine mobility
shoulder mobility

 

[fufu]

7/24/2022

warm up

back squat - (belt 5th notch, feeling increasingly looser, L knee sleeves, still doing the mid/high bar)
3x3 w/ 295 lb

RDL -
3x5 w/ 315 lb

front rack Bulgarian squat -
3x5 w/ 115 lb

 

[fufu]

Today -

warm up

OHP -
3x5 w/ 140 lb

weighted chin up -
3x5 +55

weighted push up -
3x5 +55 lb

barbell row -
3x5 w/ 180 (DOH, no straps)

circuit:
50 jump rope
10 barbell row with 95 lb
10 push ups BW
7 rounds
60 second rest interval

hip mobility
t-spine mobility
shoulder mobility

Good stuff.

 

[fufu]

Today -

warm up

deadlift - (DOH, chalk, no belt)
3x3 w/ 325 lb (felt easier than last week)

back squat - (belt 5th notch, L knee sleeves)
3x5 w/ 285 lb

unilateral RDL -
3x5 each w/ 145 lb

power cleans -
3x3 with 185 lb (was going to do 10 sets, but was depleted of energy. linear progression of today's workout had to stop at some point, and I was lighthead and more fatigued than usual because I had much longer than usual without food before this workout. Also been doing a lot of tough hiking in the past week, which I think is playing a role). It wasn't cardio fatigue, it was an overall blood pressure and systematic fatigue going on.)
60 second RI

hip mobility
t-spine mobility
shoulder mobility

 

[fufu]

Today -

warm up

push press -
3x3 w/ 170 lb (tough, but made it happen. do no more than 1 more week of these, progress by 5 lb)

weighted chin up -
3x3 +65 lb

weighted push up -
3x8 +50 lb

barbell row -
3x5 w/ 185 (no straps)

jump rope -
60, 70, 80, 90, 100, 110
60 second RI

hip mobility
t-spine mobility
shoulder mobility

 

[fufu]

Yesterday -

back squat - (belt 5th notch, L knee sleeves)
2x3 w/ 305 lb (realized I haven't had any knee discomfort in the last 3+ weeks, feels great to just focus on the squat movement and not be distracted by knee discomfort).

RDL - (straps, no belt)
2x5 w/ 325 lb

front rack Bulgarian squat -
3x5 each w/ 125 lb (volume PR, last time I only did 1x5 with same weight)

hip mobility
shoulder mobility
t-spine mobility

Did bouldering afterward.