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Fu Fu's l337 journal

fufu

fiendish thingy
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Get Shredded!
Today -

flat DB bench press -
3x5 x2 90 lb

unilateral DB row -
3x7 each 120 (straps as finger injury heals)

standing DB OHP bilateral -
3x6 each x2 55 lb

high cable facepull -
3x12 #130

weighted crimp on left hand -

4 fingers, 5x10 seconds 15 lb plus belt and chain
3 fingers (no index), 3x10 seconds 10 lb
2 fingers (middle and ring), 3x10 seconds 5 lb
^did all these in between sets
 

fufu

fiendish thingy
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Today -

warm up

back squat -
3x3 w/ 305 lb (tough. didn't get psyched up.)

gym closed early, wasn't able to finish, might do rest of this session tomorrow.
 

fufu

fiendish thingy
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Today -

warm up

OHP -
3x5 w/ 130 lb

WCU -
3x5 +40 lb

WPU -
3x8 +50 lb

barbell row -
3x5 215 lb

did weighted crimps for left hand rehab, worked from 10 lb to 25 lb in 2.5 lb increments (between sets). Worked up to 5x10 seconds with 25 lb, no tape, no pain
 

fufu

fiendish thingy
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Today -

warm up

back squat -
3x6 w/ 265

RDL -
3x5 w/ 315 lb

front rack Bulgarian squat -
3x5 each 125 lb

weighted crimp
10 lb to 25 lb 4x10 seconds, moving up in 2.5 lb increments, doing 2x10 seconds each increment until I hit the 4x10 w/ 25 lb
 

fufu

fiendish thingy
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Today -

warm up

flat DB bench press -
3x5 x2 95 lb

unilateral DB row -
3x6 each 125

DB bilateral standing OHP -
3x5 w/ x2 60

facepull -
3x12 #140

weighted crimp holds -
10 second holds, starting with 10 lb and working up to 25 lb in 2.5 increments, 2 sets per weight, did 2x10 seconds w/ 25 lb, then 1x20 seconds with 25 lb
 

fufu

fiendish thingy
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Today -

back squat -
3x6 w/ 275 lb

deadlift -
1x3 w/ 275, 285, 295, 305, 315

unilateral RDL -
3x5 each w/ 155

weighted crimp -
10 second sets, 10 to 27.5 lb in 2.5 lb increments. 5x10 seconds at 27.5 lb, no pain, no tape.
 

fufu

fiendish thingy
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Today -

warm up

OHP -
3x5 w/ 135 lb

WCU -
3x5 +45 lb

WPU -
3x8 +55 switch to 3x6 next week

barbell row -
3x5 w/ 225 lb

weighted crimp holds -
10 seconds holds. 10 to 30 lbs in 2.5 lb increments, 1 set each until reaching 30 lb, where I did 5x10 seconds with 30 lb, no pain no tape
 

fufu

fiendish thingy
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Today -

warm up

back squat -
3x5 w/ 280 lb

RDL -
3x3 w/ 325 lb

front rack Bulgarian squat -
3x5 w/ 135 lb

weighted crimp -
2x10 seconds with 10 lbs through 30 lb, working in 2.5 lb increments. then 5x10 seconds with 30 lb. In previous posts I said I did 1 set with 10 seconds, but that was in error because I've been doing 2x10 seconds the whole time with all the increments. all left hand to heal partial tendon + pulley tear in left ring finger that occured in late November rock climbing.
 

fufu

fiendish thingy
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Today -

warm up

flat DB bench press -
3x5 w/ x2 100 lb

unilateral DB row -
3x5 each w/ 130 lb

DB bilateral OHP -
1x5 x2 65 lb
2x3 x2 65 lb

high cable facepull -
3x12 #150

weighted crimp -
2x10 seconds with 10 lb through 27.5 lb, in 2.5 lb increments. Then 5x10 seconds with 30 lb.

stir the pot -
10 sets of 4 rotations in each direction
 

fufu

fiendish thingy
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Today -

front rack Bulgarian squat - (L knee sleeves)
2x5 each w/ 165 lb PR

unilateral RDL -
3x5 each w/ 165 lb

weighted crimp left hand -
10 seconds each set, 10 lb to 32.5 lb in 2.5 lb increments. 5x10 w/ 35 lb. no pain, no tape.

captains chair straight leg raises -
4x6
 

fufu

fiendish thingy
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Today -

weighted push up -
1x7 +90 lb PR
1x4 +90 lb

weighted chin up -
3x5 +50 lb

barbell row -
3x3 w/ 235 lb

weighted crimp -
10 lb to 32.5 lb, 10 seconds each set, 2.5 lb increments. 5x10 seconds at 35 lb

stir the pot -
10x5 rotations in each direction
 

fufu

fiendish thingy
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Today -

warm up

unilateral RDL -
2x5 w/ 185 lb PR

weighted crimp -
10 seconds, 10 lb to 32.5 lb, 1 set in each 2.5 lb interval. 5x10 seconds with 35 lb. All sets today and previous I've done weighed crimp I do open crimp. no pain no tape
 

fufu

fiendish thingy
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Today -

flat DB bench press -
2x6 w/ x2 95 lb

weighted chin up -
1x9 +45 lb PR

unilateral DB row -
1x8 each w/ 120 lb

bilateral DB OHP -
3x8 x2 45 lb

high cable facepull -
2x10 #160

weighted crimp -
10 to 35 lb in 2.5 lb increments, 10 seconds each weight. 5x10 seconds w/ 37.5 lb and then 1x20 seconds w/ 37.5 lb
 

fufu

fiendish thingy
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First day back after 6 day rest

back squat -
3x6 w/ 225 lb

RDL -
3x6 w/ 275 lb

front rack Bulgarian squat -
3x5 w/ 105 lb

walk treadmill:
3mph 10% incline, 10 minutes (plus 1 minute warm up and cooldown)

weighted open crimp -
worked up to 45 lb 5x5 seconds, then 1x10 seconds. no pain no tape
 

fufu

fiendish thingy
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Today -

flat DB bench press -
3x8 x2 75 lb

unilateral landmine row -
3x8 each 70 lb plus bar + handle

bilateral standing OHP DB -
3x8 x2 40 lb

high cable facepull -
3x12 #100

power circuit -
5 inverted TRX row
5 plyo push up
5 OH med ball slam 15 lb
20 jump rope
5 rounds, 60 second RI

10 minutes treadmill 10% incline 3 mph (additional 1 minute warm up and cool down)

shoulder tap plank -
5 reps each side
3 sets
60 second RI

weighted crimp -
3 fingers w/ 25 lb 3x10 seconds
2 fingers w/ 10 lb 3x10 seconds

mobility
 

fufu

fiendish thingy
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Today -

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

deadlift -
3x5 275 lb (no straps, no belt)

unilateral RDL -
3x5 each 135 lb

treadmill walking - 10 minutes at 3.5 mph
 
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