Fu Fu's l337 journal

[fufu]

Today -

warm up

back squat -
3x6 w/ 235 lb (L knee sleeves, belt 5th notch)

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

front rack Bulgarian squat -
3x5 each with 95 lb

hip mobility
t-spine mobility
shoulder mobility

 

[fufu]

Today -

OHP -
3x6 w/ 125 lb

weighted chin up -
3x4 +45 lb (neutral grip)

flat DB bench press -
3x5 w/ x2 80 lb

low cable unilateral row -
3x8 #110

hip mobility
t-spine mobility
shoulder mobility

 

[fufu]

Today -

warm up

back squat -
3x3 w/ 285 lb

trap bar deadlift -
3x5 w/ 285 lb

unilateral RDL -
3x5 each w/ 125 lb

 

[fufu]

10/20/2022

OHP -
5x3 w/ 140 lb

barbell row -
5x6 w/ 175 lb

weighted push up -
3x10 +40 lb

all the mobility

 

[fufu]

10/22/2022

back squat -
3x6 w/ 245 lb

RDL -
3x5 w/ 295 lb

front rack Bulgarian squat -
3x5 w/ 105 lb

 

[fufu]

Today -

OHP -
3x6 w/ 130 lb

weighted chin up -
3x4 +50 lb

DB bench press -
3x5 w/ x2 85 lb

unilateral DB row -
3x10 each side with 95 lb

did this after rock climbing for 1.5 hours, but made it happen.

 

[fufu]

Yesterday -

warm up

back squat -
3x3 w/ 295 lb

deadlift - (no belt, did MG because I climbed for 1.5 hours beforehand and forearms were toast)
3x5 w/ 295

unilateral RDL -
3x5 each side w/ 135 lb

 

[fufu]

Today -

warm up

OHP -
3x3 w/ 145 lb

flat DB bench press -
3x5 w/ x2 90 lb

barbell row -
5x6 w/ 185 lb

 

[fufu]

Today -

warm up

back squat -
3x6 w/ 255 lb

RDL -
3x5 w/ 305 lb

front rack Bulgarian squat -
3x5 each w/ 115 lb

 

[fufu]

Today -

OHP -
3x6 w/ 135 lb

weighted chin up -
3x4 +55 lb

DB bench press -
3x6 w/ x2 90 lb

low cable unilateral row -
3x8 each #140

did this after climbing for 1.5 hours, so it was a tough workout.

 

[fufu]

Yesterday -

back squat -
3x3 w/ 305 lb

conventional deadlift - DOH grip
3x5 w/ 305 lb

unilateral RDL -
3x5 each w/ 145

 

[fufu]

Yesterday -

warm up

OHP -
3x3 w/ 155 lb (jumped an extra 5 lb from last workout because limited weights)

flat DB bench press -
3x7 w/ x2 90 lb

barbell row -
5x6 w/ 195 lb (felt super light and snappy)

all the mobility

bouldered for 2 hours afterward

 

[fufu]

11/10/202

back squat -
3x6 w/ 265 lb

RDL -
3x5 w/ 315 lb

front rack Bulgarian squat -
3x5 each w/ 135 lb

 

[fufu]

Yesterday -

OHP -
3x6 w/ 140 lb

weighted chin up -
3x4 +60 lb

flat DB bench press -
2x8 w/ x2 90

low cable unilateral row -
3x8 each #140

 

[fufu]

Today -

warm up

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

conventional deadlift -
3x5 w/ 315 lb (DOH, chalk, no belt) (these felt a lot easier than expected, very fast off the ground, a lot more in the tank, grip was no issue)

unilateral RDL - (no straps)
3x5 each w/ 155 lb

 

[fufu]

Today -

warm up

back squat -
3x6 w/ 275 lb

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

front rack Bulgarian squat -
1x5 each w/ 155 lb (wow, never strained so much on these) PR

taking a week off

 

[Multislacking]

Happy Thanksgiving!

 

[fufu]

workout from 11/17 I forgot to log

muscles too burnt out to do OHP, climbed a lot before hand

flat DB bench press -
3x12 w/ x2 65 (heaviest weight they had)

barbell row -
5x6 w/ 205 lb

 

[fufu]

First day back after a 10 day break.

flat DB bench press -
3x6 w/ x2 75 lb

DB row -
3x6 each w/ 100 lb

bilateral DB OHP -
3x6 w/ x2 40 lb

high cable facepull -
3x12 #100

fat bar static holds -
5x10 seconds each with fat bar + 20 lb (~60 second rest between same side)

 

[fufu]

Today -

warm up

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

conventional deadlift - (DOH, no belt)
3x5 w/ 275 lb

unilateral RDL -
3x5 each w/ 125 lb

 

[fufu]

Today -

OHP -
3x5 w/ 115 lb

WCU -
3x5 +25 lb

WPU -
3x8 +25 lb

barbell row -
3x5 w/ 185 lb

thumbless single arm hang -
5x10 seconds each side, 60 seconds rest between same side

 

[fufu]

Today -

back squat - (belt, L knee sleeves)
3x6 w/ 235 lb

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

front rack Bulgarian squat -
3x5 w/ 95 lb

dead hang thumbless grip -
4x30 seconds, 60 second RI

 

[fufu]

Today -

flat DB bench press -
3x5 w/ x2 80 lb

unilateral DB row -
3x6 each 110 lb (DBs over 100 have 10 lb jumps)

DB bilateral OHP -
3x6 x2 45 lb

high cable facepull -
3x12 #110

 

[fufu]

Today -

warm up

back squat -
3x3 285 lb

deadlift -
3x5 285 lb

unilateral RDL -
3x5 each 135

 

[fufu]

Today -

warm up

OHP -
3x5 w/ 120 lb

WCU -
3x5 +30

WPU -
3x8 +35

barbell row -
3x5 w/ 195 lb (no straps yet)

 

[fufu]

Yesterday -

back squat -
3x6 w/ 245 lb

RDL -
3x5 w/ 295 lb

front rack Bulgarian squat -
3x5 each w/ 105 lb

 

[fufu]

12/21/2022

flat DB bench press -
3x5 x2 85

unilateral DB row -
3x6 each 120

OHP -
3x6 x2 50 lb

high cable facepull -
3x12 #120

 

[fufu]

Today -

warm up

back squat -
3x3 w/ 295 lb (not sure if it's because of recovery from being sick, taking the extra rest time while sick, or calorie deficit (probably all 3), but today felt way heavier than anticipated)

deadlift -
3x5 w/ 295 lb

unilateral RDL -
3x5 each 145

 

[fufu]

Today -

OHP -
3x5 125 lb

WCU -
3x5 +35

WPU
3x5 +45

barbell row -
3x5 205

 

[fufu]

Today -

warm up

back squat -
3x6 w/ 255 lb

RDL -
3x5 305 lb

front rack Bulgarian squat -
3x5 115