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Fu Fu's l337 journal

IML Gear Cream!
Today -

back squat -
3x3 w/ 295 lb

deadlift conventional DOH no straps -
3x5 w/ 305 lb

unilateral RDL -
3x5 each w/ 165 lb

deadbug alternating - 1 sec iso full extension each side
3x8 each

weighted crimp -
worked up to 5x10 seconds with 20 lb each side

full body mobility
 
Today -

OHP -
3x6 w/ 130 lb maintain 3x6 for at least one more week

WCU -
3x3 +50 lb

WPU -
3x10 +50 lb

seated row machine -
3x8 #190

jump rope -
100 reps
120 reps
140 reps
60 second RI

2 finger weighted crimp (middle and index) -
worked up to 5x10 seconds each side w/ 20 lb, no pain. I haven't taped my finger in the past couple weeks. virtually no symptoms when doing regular lifting.
random jump rope between sets of crimps

full body mobility throughout workout
 
Today -

back squat -
3x6 265 lb

RDL -
3x5 315 lb

front rack Bulgarian squat -
3x5 w/ 145 lb

2 finger weighted crimp (middle and ring) -
worked up to 5x10 seconds each side w/ 25 lb

captain's chair straight leg raise -
3x8

full body mobility
 
Today -

warm up

flat DB bench press -
3x6 w/ x2 95 lb

low cable unilateral row -
3x8 each #150

bilateral standing OHP -
2x6 x2 60 lbs (do 2x5 next week)

high cable facepull -
3x12 #140

2 finger weighted crimp -
worked up to 5x10 seconds each side w/ 25 lb

jump rope -
7x100 reps
60-90 seconds rest (did before, in between, and after weighted crimps)

full body mobility
 
Today -

back squat -
1x1,2,3 305 lb (do same scheme next week)

deadlift - (DOH grip, no belt, no straps)
3x5 315 lb

unilateral RDL -
3x5 each w/ 175 lb start with these next week, attempt 3 rep PR

2 finger weighted crimp (middle and ring) -
worked up to 5x10 each w/ 27.5 lb

shoulder tap plank -
4x10 each side

jump rope -
3x100 reps

full body mobility
 
Today -

OHP -
3x6 w/ 135 lb

WCU -
3x3 +55 lb

WPU -
3x10 +55 lb PR attempt next week

seated row machine -
3x8 #205

2 finger weighted crimp - middle and ring
worked up to 5x10 seconds with 27.5 lb

dead bug alternating with 1 second isometric -
3x9 each side

jump rope -
3x100 reps
 
Today -

back squat -
3x6 275 lb

RDL -
3x4 325 lb

front rack Bulgarian squat -
3x5 each w/ 155 lb

2 finger weighted crimp (middle and ring) -
worked up to 5x10 seconds with 27.5 lb

captain's chair straight leg raise -
3x9

full body mobility
 
Today -

weighted push up - (BW = 185 lb)
1x6 +100 lb PR
1x3 +100 lb

unilateral low cable row -
3x8 each #160

bilateral standing DB OHP -
2x4 x2 65 lb

high cable facepull -
3x12 #150

2 finger weighted crimp (middle and ring) -
worked up to 5x10 seconds each w/ 30 lb

shoulder tap plank -
3x11 each

jump rope -
8x100 reps
RI 90 seconds

full body mobility
 
Today -

unilateral RDL -
2x3 each w/ 195 lb PR

back squat -
1x1,2,3 w/ 315 lb

deadlift -
warmed up to 325 lb, but then stopped. too fatigued from previous lifts to continue with confidence with 3x5 scheme.

2 finger weighted crimp - middle and ring
worked up to 5x10 w/ 30 lb each side (no tape, no pain)

alternating deadbug with 1 second isometric at full extension -
3x10 each side

jump rope -
5x100 reps
~90 seconds RI

full body mobility
 
Today -

warm up

OHP -
1x3 140, 145, 150

weighted chin up -
1x3 +60 lb
1x3 +65 lb
1x4 +75 lb (felt like I had another in the tank)

weighted push up -
2x5 +70 lb

row machine -
1x5 #220
1x5 #235
1x5 2#50

2 finger weighted crimp - middle and ring
worked up to 3x10 seconds each side with 30 lb

full body mobility
 
IML Gear Cream!
Today -

warm up

front rack Bulgarian squat -
1x5 each side w/ 175 lb PR (L knee sleeves)

back squat -
1x6 w/ 285 lb (belt 5th notch, L knee sleeves)

warmed up RDL but felt too fatigued to continue with usual progression

2 finger weighted crimp -
worked up to 5x10 seconds each side w/ 32.5 lb

jump rope -
5x100 reps
~90 seconds RI

captain's chair hanging leg raise -
3x10

full body mobility
 
Today -

chin up -
1x1 +110 lb PR (didn't plan on attempting a 1RM PR during this block of training, but I felt strong enough for it, and apparently I was. was only doing 3x3 each week, progressing to 75 lb (actually did a set of 4 at that weight).

shoulder tap planks -
3x12 each side

full body mobility

2-finger weighted crimp -
worked up to 1x10 seconds with 32.5 lb

jump rope -
10x100 reps
60 second RI

taking a week break starting today
 
Today -

warm up

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

conventional deadlift -
3x5 w/ 275 lb (DOH grip, chalk, no belt, no knee sleeves)

unilateral RDL -
3x5 each w/ 145 lb

2-finger weighted crimp (middle and ring) -
worked up to 5x10 seconds each side w/ 35 lb

shoulder tap plank w/ 1 second isometric hold each shoulder tap -
3x5 each side

full body mobility
 
Today -

OHP -
3x7 w/ 115 lb

weighted chin up -
3x3 +40 lb

weighted push up -
3x10 +35 lb

low cable unilateral row -
3x8 each #150

2-finger weighted crimp -
worked up to 5x10 seconds each side w/ 35 lb

alternating dead bug with 2 second isometric each extension -
3x4 each side

full body mobility
 
Today -

back squat -
3x7 225 lb

RDL -
3x7 275 lb

front rack Bulgarian squat -
3x5 115 lb

2-finger weighted crimp -
worked up to 5x10 seconds each w/ 35 lb

captain's chair straight leg raise w/ 1 second isometric at top -
3x5

full body mobility
 
Today -

flat DB bench press -
3x9 x2 75 lb

machine row -
4x5 #235

bilateral standing DB OHP -
3x9 x2 40 lb

high cable facepull -
3x12 #110

2-finger weighted crimp - middle and ring
worked up to 5x10 seconds each side w/ 37.5 lb

alternating dead bug - 3 second isometric hold each extension
4x3 each side

full body mobility
 
4/12/2023

back squat -
3x3 275 lb

deadlift -
3x5 285 lb

unilateral RDL -
3x5 each 155 lb

2-finger weighted crimp - middle and ring
worked up to 5x10 seconds each side w/ 37.5 lb

shoulder tap plank - 1 second isometric during each tap
3x6 each

full body mobility
 
Today -

OHP -
3x7 w/ 120 lb

WCU -
3x3 +45 lb

WPU -
3x10 +40 lb

low cable unilateral row -
3x5 each #190 (max stack)

2-finger weighted crimp -
worked up to 5x10 seconds each side w/ 37.5 lb

alternating dead bug - 2 second isometric each rep
3x5 each side

full body mobility
 
Today -

warm up

back squat -
3x7 w/ 235 lb

RDL -
3x7 285 lb

front rack Bulgarian squat -
3x5 each 125 lb

2-finger weighted crimp - middle and ring
worked up to 5x10 seconds each side w/ 40 lb PR

captain's chair straight leg raise -
3x6 w/ 1 second pause at full hip flexion

full body mobility
 
Today -

flat DB bench press -
3x9 x2 80 lb

row machine -
1x5 #250, 255, 260 (maxed out)

bilateral standing OHP DB -
3x9 x2 45 lb

high cable facepull -
3x12 #120

weighted crimp 2-finger - middle and ring
5x10 seconds each w/ 40 lb

alternating deadbug w/ 3 second isometric each extension -
4x4

full body mobility
 
IML Gear Cream!
Today -

warm up

back squat -
3x3 w/ 285 lb

deadlift -
3x5 w/ 295 lb

unilateral RDL -
3x5 each 165 lb

2-finger weighted crimp hold - middle and ring
2x5 seconds each side w/ 45 lb, 2x10 seconds each side w/ 45 lb PR

shoulder tap planks w/ 1 second isometric each rep -
3x7 each side

full body mobility
 
Today -

warm up

full body mobility

climbed for a couple hours

OHP -
3x7 w/ 125 lb

WCU -
3x3 +50 lb

WPU -
3x10 +45 lb

unilateral DB row -
3x5 each 110 lb

alternating dead bug - 2 sec isometric each rep
3x6 each side

4 finger hang double hand -
3x10 seconds
 
Today -

warm up

back squat -
3x7 w/ 245 lb

RDL -
3x7 w/ 295 lb

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

full body mobility
 
Today -

warm up

climbed for 1.5 hours first (bouldered outdoors for a few hours yesterday as well)

flat DB bench press -
2x9 x2 85 lb
1x7 x2 85 lb

barbell spider row -
4x5 w/ 185, 195, 205, 215 lb

bilateral standing OHP -
3x9 x2 50 lb

facepull -
3x12 w/ a band

alternating dead bug - 3 sec iso each rep
3x5 each side

full body mobility
 
Today -

back squat -
3x3 295 lb

conventional deadlift -
3x5 305 lb (felt easier than expected)

unilateral RDL -
3x5 each 175 lb

shoulder tap plank - 1 second iso each rep
3x8 each side

3-finger weighted crimp - middle, ring, pinky
worked up to 5x10 seconds each side w/ 50 lb

assault bike -
10 minutes of varying intensities, burned 100 calories.

total body mobility
 
Today -

warm up

climbed for about 45 minutes first

OHP -
3x7 w/ 130 lb

WCU -
3x3 +55 lb

WPU -
3x10 +50 lb (switch to 3x8 next week)

unilateral row -
3x5 each side w/ 116 lb (106 lb KB + 10 lb in plates)

alternating deadbug - 1 second iso each rep
3x7 each side

pinch grip hold -
2x10 seconds w/ 40 lb
1x5 seconds w/ 40 lb (in the future, stick to 5 second hold max for these)

full body mobility
 
Today -

warm up

back squat -
3x7 w/ 255 lb (felt just as easy, or easier than last week)

RDL -
3x7 w/ 305 lb

front rack Bulgarian squat -
3x5 each w/ 145 lb

hanging alternating leg raise (hands on chin up bar) -
3x5 each side

3 finger weighted crimp - middle, ring, pinky
4x10 seconds each side

full body mobility
 
Today -

warm up

climbed for about 45 minutes before training

bench press -
3x5 w/ 185 lb (switched to bench from DBs because climbing gym doesn't have heavy enough dumb bells. I will likely switch to weighted, suspended, feet on bench push ups)

weighted inverted row w/ suspension handles, feet on box - (see pic for set up, height of red handles just below belt level)
3x8 +weighted vest (not sure how heavy vest is, but I'm going to say ~20 lb)

bilateral KB standing OHP -
3x9 x2 53 lb

facepull -
3x12 w/ green band at gym

alternating dead bug -
3x6 each w/ 3 second iso each rep

full body mobility

did 3 minutes of walking on self-powered treadmill between many sets, I think I want to continue with this
 
Today -

warm up

climbed for 1.5 hours before training

back squat -
3x3 w/ 305 lb

deadlift -
3x5 w/ 315 lb (felt relatively easy, despite the previous climbing and heavy squats)

unilateral RDL
3x5 each w/ 185 lb

shoulder tap plank - 1 sec iso each rep
3x9 each side

some light 2-finger weighted crimp (ring and pinky), 5 sets I think

full body mobility
 
Today -

warm up

OHP -
3x7 w/ 135 lb (switch to 3x6 next week)

WCU -
3x3 +60 lb

WPU -
3x8 +55 lb (maintain 3x8 next week)

unilateral KB row -
3x5 each 121 lb (106 lb KB +15 lb added plates with chain)

alternating deadbug - 2 second isometric each rep
3x8 each side

2-finger weighted crimp - ring and pinky
5x10 seconds each side w/ 18 lb

walked 3 minutes on self-powered treadmill between most sets, accumulated about 2 miles total.

total body mobility
 
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