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Fu Fu's l337 journal

fufu

fiendish thingy
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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

fiendish thingy
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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

fiendish thingy
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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

fiendish thingy
Elite Member
Joined
Nov 28, 2005
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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

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,040
Reaction score
274
Points
83
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

fiendish thingy
Elite Member
Joined
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Messages
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Points
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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

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,040
Reaction score
274
Points
83
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

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,040
Reaction score
274
Points
83
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

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,040
Reaction score
274
Points
83
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

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,040
Reaction score
274
Points
83
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

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,040
Reaction score
274
Points
83
Get Shredded!
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

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,040
Reaction score
274
Points
83
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

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,040
Reaction score
274
Points
83
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
 
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