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Fu Fu's l337 journal

fufu

fiendish thingy
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Get Shredded!
Today -

warm up

did deadlift warm ups to 315 lb. Wasn't there mentally, so stopped.

unilateral barbell RDL - (no straps, no belt)
3x5 w/ 175 lb PR (I usually do these after deadlifts and squats, and it felt good to do them unfatigued)

back squat -
1x2 with 255, 275, 295, 315 lb

bouldered for a couple hours afterward
 

fufu

fiendish thingy
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Yesterday -

OHP -
1x3 135 lb
1x2 145, 155, 160, 165 lb

weighted chin up -
3x3 +70 lb

weighted push up -
1x5 +70 lb
1x7 +80 lb PR

barbell row - (straps)
1x3 w/ 45, 135, 165, 185, 205, 225 lb

hip mobility
t-spine mobility
shoulder mobility

bouldered for a couple hours
 

fufu

fiendish thingy
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Today -

front rack Bulgarian squat -
warm up
1x5 w/ 135 lb
1x5 w/ 145 lb PR

just a quick one to get the PR. 1 more session this weekend before I take a week off.
 

fufu

fiendish thingy
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Today -

warm up

weighted chin up -
1x3 BW, +25
1x2 +50 lb
1x1 +70, 85 lb
1x2 +105 lb PR (this was a new 1RM PR attempt, after since the first rep went so well, I decided to go for another, and got it solid, full range of motion finish. very, very happy with this PR. training for the weighted chin up has been very easy relative to other lifts) (been almost 4 years since I attempted a new 1RM chin up)

push press -
3x2 w/ 175 lb (realizing how important leg drive is)

BW = 189 lb

hip mobility
t-spine mobility
shoulder mobility
 

fufu

fiendish thingy
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Yesterday -

First day back after taking a week off.

deadlift - (DOH, no belt)
5x4 w/ 275 lb

back squat - (L knee sleeves belt 5th notch)
3x3 w/ 265 lb

unilateral RDL -
3x6 each w/ 105 lb

hip mobility
t-spine mobility
shoulder mobility
 

fufu

fiendish thingy
Elite Member
Joined
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Messages
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275
Points
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Today -

warm up

OHP -
3x6 w/ 115 lb

weighted chin up -
3x5 +35 lb

weighted push up -
3x6 +40 lb

unilateral DB row -
3x5 w/ 100 lb

hip mobility
shoulder mobility
t-spine mobility
 

fufu

fiendish thingy
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^for got add I did this at the end:

circuit:
jump rope, 50 reps
barbell row w/ 95 lb, 5 reps
BW push up, 5 reps
60 second RI
5 rounds
 

fufu

fiendish thingy
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Today -

warm up

back squat - (belt 5th notch, L knee sleeves)
3x6 w/ 225 lb

RDL -
3x6 w/ 275 lb

front rack Bulgarian squat -
3x5 w/ 75 lb

hip mobility
t-spine mobility
shoulder mobility
 

fufu

fiendish thingy
Elite Member
Joined
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Messages
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Points
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Today -

warm up

push press -
3x5 w/ 155 lb

weighted chin up -
3x3 +45 lb

weighted push up -
3x4 +50

barbell row - (no straps)
3x6 w/ 165 lb

t-spine mobility
shoulder mobility
hip mobility
 

fufu

fiendish thingy
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8/27/2022

deadlift -
5x4 w/ 285 lb (belt, no straps, chalk, DOH)

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

unilateral RDL -
3x6 each w/ 115 lb

hip mobility
t-spine mobility
shoulder mobility
 

fufu

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,106
Reaction score
275
Points
83
Today -

OHP -
3x6 w/ 120 lb

weighted chin up -
3x5 +40 lb

weighted push up -
3x6 +50 lb

unilateral DB row -
3x5 each w/ 105 lb

circuit:
60 jump rope
6 barbell row w/ 95 lb
6 BW push up
 

fufu

fiendish thingy
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Today -

warm up

back squat -
3x6 w/ 235 lb

RDL -
3x6 w/ 285 lb

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

hip mobility
t-spine mobility
shoulder mobility
 

fufu

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,106
Reaction score
275
Points
83
Today -

warm up

push press -
3x5 w/ 160 lb (if I progress by 5 and maintain 3x5, I really need to focus and psyche up before sets, while resting enough in between. Getting tension in quads in the dip and extension is super important)

weighted chin up -
3x3 +50 lb

weighted push up -
3x4 +55 lb

barbell row -
3x6 w/ 175 lb

hip mobility
shoulder mobility
t-spine mobility
 

fufu

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,106
Reaction score
275
Points
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Today -

warm up

trap bar deadlift (turned upside down for conventional ROM)
5x3 w/ 275 lb (feel much more confident with this positioning for my back)

back squat -
3x3 w/ 285 lb

unilateral RDL -
3x6 w/ 125 lb

hip mobility
shoulder mobility
t-spine mobility

lots of walking and biking after
 

fufu

fiendish thingy
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Points
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Today -

warm up

overhead press -
3x6 w/ 125 lb

weighted chin up -
3x5 +45

weighted push up -
3x6 +55

unilateral DB row -
3x5 each w/ 110 lb

circuit:
70 jump rope
7 barbell row w/ 95 lb
7 BW push up
 

fufu

fiendish thingy
Elite Member
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Today -

back squat -
3x6 w/ 245 lb (belt, knee sleeves)

RDL -
3x6 w/ 295 lb

front rack Bulgarian Squat -
3x5 w/ 95 lb

box jump - (gopher box, lowest height, which was ~5 inches above lateral knee joint tibial ridge)
10 jumps
60 seconds rest
5 rounds

hip mobility
t-spine mobility
shoulder mobility
 

fufu

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,106
Reaction score
275
Points
83
Today -

warm up

push press -
3x4 w/ 165 lb (maintain 3x4 next week)

weighted chin up -
3x3 +55 lb

weighted push up -
3x4 +60 lb

barbell row -
3x6 w/ 185 lb

hip mobility
t-spine mobility
shoulder mobility
 

fufu

fiendish thingy
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9/13/2022

trap bar deadlift -
5x3 w/ 285 lb (increased ROM, upside down bar)

back squat -
3x3 w/ 295 lb

unilateral RDL -
3x6 each w/ 135 lb

hip mobility
t-spine mobility
shoulder mobility
 

fufu

fiendish thingy
Elite Member
Joined
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Messages
19,106
Reaction score
275
Points
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Today -

OHP -
3x6 w/ 130 lb

weighted chin up -
3x5 +50 lb

weighted push up -
3x6 +60 lb

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

hip mobility
t-spine mobility
shoulder mobility
 

fufu

fiendish thingy
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^Forgot to add to post yesterday, finished with:

80 jump rope
8 barbell row with 95 lb
8 push up BW
5 rounds
60 second RI
 

fufu

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,106
Reaction score
275
Points
83
Get Shredded!
Yesterday -

warm up

push press -
3x4 w/ 170 lb (psyching up big was key. was power cleaning instead of hang power cleaning. lower leg dip and focus on big leg drive is a key factor)

weighted chin up -
3x3 +60 lb

weighted push up -
3x4 +65 lb

barbell row -
3x6 w/ 195 lb

hip mobility
t-spine mobility
shoulder mobility
 

fufu

fiendish thingy
Elite Member
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^Forgot to log session from 9/17

back squat -
3x6 w/ 255 lb

RDL -
3x6 w/ 305 lb

front rack Bulgarian squat -
3x5 w/ 105 lb

hip mobility
t-spine mobility
shoulder mobility
 

fufu

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,106
Reaction score
275
Points
83
Yesterday -

back squat -
3x3 w/ 305 lb (L knee sleeves, belt 5th notch)

trap bar deadlift - (flipped upside down for increased ROM)
5x3 w/ 295 lb (no belt)

unilateral RDL -
3x6 each side w/ 145 lb

hip mobility
t-spine mobility
shoulder mobility
 

fufu

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,106
Reaction score
275
Points
83
Today -

OHP -
3x6 w/ 135 lb (need to get psyched up moving forward. today didn't get psyched at all really)

weighted chin up -
3x5 +55 lb

weighted push up -
3x6 +65 lb

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

hip mobility
t-spine mobility
shoulder mobility
 

fufu

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,106
Reaction score
275
Points
83
Today -

warm up

back squat -
3x6 w/ 265 lb (belt 5th notch, L knee sleeves)

RDL - (only straps, as always)
3x6 w/ 315 lb

front rack Bulgarian squat - (L knee sleeves)
3x5 each w/ 115 lb

hip mobility
t-spine mobility
shoulder mobility
 

fufu

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,106
Reaction score
275
Points
83
Today -

warm up

push press -
3x3 w/ 175 lb

weighted chin up -
3x3 +65 lb

weighted push up -
3x4 +75 lb

barbell row -
3x6 +205 lb (no straps)

hip mobility
t-spine mobility
shoulder mobility
 

fufu

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,106
Reaction score
275
Points
83
Today -

back squat -
3x3 w/ 315 lb (belt 5th notch, L knee sleeves)

RDL -
2x3 w/ 335 lb (straps, no belt, as usual)

unilateral RDL -
2x6 each w/ 155 lb

hip mobility
t-spine mobility
shoulder mobility
 

fufu

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,106
Reaction score
275
Points
83
Today -

warm up

OHP -
3x6 w/ 120 lb

weighted chin up -
3x4 +40 lb

flat DB bench press -
3x5 w/ x2 75 lb

unilateral low cable row -
3x8 each #100

hip mobility
t-spine mobility
shoulder mobility
 

fufu

fiendish thingy
Elite Member
Joined
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Messages
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Reaction score
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Points
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^The above workout is the first one back after a week off.

Yesterday -

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

trap bar deadlift -
3x5 w/ 275 lb (no belt)

unilateral RDL -
3x5 each w/ 115 lb
 

fufu

fiendish thingy
Elite Member
Joined
Nov 28, 2005
Messages
19,106
Reaction score
275
Points
83
Today -

warm up

OHP -
3x3 w/ 135 lb

barbell row -
5x6 w/ 165 lb

weighted push up -
3x10 +35 lb

hip mobility
t-spine mobility
shoulder mobility
 
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