Fu Fu's l337 journal

[fufu]

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

 

[fufu]

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

 

[fufu]

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

 

[fufu]

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

 

[fufu]

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

 

[fufu]

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

 

[fufu]

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

 

[fufu]

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

 

[fufu]

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

 

[fufu]

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

 

[fufu]

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