Fu Fu's l337 journal

[fufu]

Today -

warm up

back squat -
3x7 w/ 265 lb next week do 2 sets of 7

RDL -
3x7 315 lb next week do 2 sets of 7

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

hanging alternating straight leg raise -
3x6 each side

2-finger weighted crimp -
worked up to 5x10 seconds each side w/ 26 lb

widest pinch grip hold -
5x5 seconds each w/ 35 lb

full body mobility

 

[fufu]

Today -

warm up

climbed for 30 minutes before lifting

bilateral KB OHP -
3x6 w/ x2 62 lb (next week do 3x4 w/ x2 70 lb)

feet on box weighted vest inverted row -
3x9 +20 lb weighted vest

feet on box weighted vest suspension push up -
3x8 +20 lb weighted vest

facepull -
3x14 w/ gym's green band

walked on self-powered treadmill for 3 minutes between most sets

alternating deadbug w/ 3 second isometric each re0
3x7 each side

2-finger weighted crimp - ring and pinky
several sets with 18 lb

full body mobility

 

[fufu]

Today -

back squat - (belt, L knee sleeves)
1x1,2,3 315 lb

deadlift - (no straps, no belt. just chalk and DOH grip)
3x5 325 lb (more in tank, these felt great)

unilateral RDL -
3x3 w/ 195 lb

shoulder tap plank - 1 second isometric each rep
3x10 each

2-finger weighted crimp - ring and pinky
many sets with different weights

full body mobility

 

[fufu]

Today -

warm up

OHP -
2x6 w/ 140 lb (next week do 2x5)

WCU -
3x3 +65 lb (used a KB plus plates, tuck KB behind legs and keep legs straight with knees locked out. bend knees slightly at bottom of rep to prevent feet from touching ground)

WPU -
3x8 +60 lb a grind on the last set (next week do 3x7)

unilateral KB row -
3x5 each w/ 126 lb (KB plus plates)

alternating dead bug - 2 sec iso each rep
2x9 each side

lots of sets of 2-finger weighted crimp (pinky and ring) with varying weights)

full body mobility

 

[fufu]

Today -

warm up

back squat - (L knee sleeves, belt 5th notch, as usual)
2x7 w/ 275 lb

RDL - (straps, no belt, as usual)
2x7 w/ 325 lb

front rack Bulgarian squat - (L knee sleeves, as usual)
2x5 w/ 165 lb

hanging alternating straight leg hang -
2x7 each side

2-finger crimp hold - ring and pinky
worked up to a couple sets of 35 lb x 10 seconds, did many other lighter sets too

full body mobility

 

[fufu]

Yesterday -

KB bilateral OHP -
2x3 x2 70 lb

weighted vest feet on box inverted row -
3x10 +20 lb

weighted vest feet on box suspended push up -
3x9 +20 lb

facepull -
3x15 w/ green gym band

alternating deadbug - 3 sec iso
2x8 each side

 

[fufu]

Today -

warm up

back squat - (L knee sleeves, belt)
1x1,2 w/ 325 lb

conventional deadlift - (DOH, chalk, no straps, no belt)
1x5 w/ 335 lb

unilateral RDL -
2x3 each w/ 205 lb PR

shoulder tap plank - 1 sec iso each side
2x11 each

2-finger weighted crimp - pinky + ring on left, ring + middle on right
several sets of varying weight

full body mobility

 

[fufu]

Today -

OHP -
3x4 w/ 145 lb

WCU -
3x3 +70,75,80 (each set felt super solid)

WPU -
3x6 +70 lb

unilateral KB row -
2x8 each 106 lb

alternating dead bug - 2 sec iso each rep
2x10 each side

weighted crimp - pink + ring on left, ring + middle on right
5x10 secs each side w/ 26 lb

full body mobility

 

[fufu]

Today -

front rack Bulgarian squat -
1x5 each w/ 185 lb PR

RDL -
1x7 w/ 335 lb

hanging alternating straight leg raise -
2x8 each side

weighted crimp - pinky + ring on left, ring and middle on right
4x10 seconds each w/ 26 lb

full body mobility

 

[fufu]

Today -

weighted chin up - 183 lb BW
1x3 +97 lb PR

weighted push-up -
1x12 +70 lb PR

weighted vest feet on box suspension inverted row -
2x11 +20 lb

weighted vest feet on box suspension push up -
2x10 +20 lb

alternating dead bug -
did 1 set. x2 5 sec iso each, x2 4 sec iso each, x2 3 sec iso each, x2 2 sec iso each, x1 1 sec iso each

weighted crimp - pinky and ring on left, ring and middle on right
multiple sets of 10 seconds

some mobility

 

[fufu]

First day back after taking a week off

Today -

back squat -
3x8 w/ 225 lb (belt 5th notch, L knee sleeves) these were programmed as only 2 sets, but I did 3. moving forward, just to 2, it makes the most sense in balancing all the activity I will be doing during this program

RDL -
3x8 w/ 275 lb (straps, no belt) these were programmed as only 2 sets, but I did 3. moving forward, just to 2, it makes the most sense in balancing all the activity I will be doing during this program

front rack Bulgarian squat -
3x5 each w/ 115 lb these stay at 3 for duration of program

between sets did a bunch of tempo DB wrist curls to help with climber's elbow, 15 lb each side

shoulder tap plank -
3x5 each w/ 2 sec iso each rep

2 finger weighted crimp - (ring pink left side, middle ring right side)
bunch of sets

full body mobility

 

[fufu]

Today -

KB bench press -
3x8 x2 62 lb (focusing on being explosive) progress to next heavier set of KBs next week

weighted feet on box inverted row - strap handle height just below belt height
3x8 +20 lb weighted vest +10 lb sandbell on chest add 5 lb next week, focus on being explosive

weighted feet on box suspension strap push up - lower strap handle height compared to inverted row, see pic to get height of handles
3x8 +20 lb weighted vest +10 lb sand bell on back (need to be bent forward to place sand bell on back before placing feet on box) add 5 lb next week, focus on being explosive

suspension strap reverse fly -
2x10 BW (same handle height as feet on box push ups. see pic I took for foot position. next week, move foot position closer toward wall to make harder, but keep handle height consistent) move slow and controlled on concentric and eccentric

face pull -
2x10 with gym green band

dead bug -
3x5 each side w/ 2 sec iso each rep

2 finger weighted crimp - middle and ring on right, ring, and pinky on left
many sets with 18 lb

full body mobility

walking on treadmill between many sets.

 

[fufu]

Today -

back squat -
3x4 w/ 265 lb

deadlift -
3x6 w/ 275

unilateral RDL -
3x5 each w/ 155

hanging alternating straight leg raise - 1 sec iso each rep
3x5 each side

2-finger weighted crimp -
5x10 sec each side w/ 18 lb (middle + ring on right, ring + pinky on left)

full body mobility

 

[fufu]

Today

KB bilateral OHP -
3x8 x2 44 lb KBs explosive

Weighted pull up - thumbless
3x5 +26 lb KB

weighted push up -
3x8 +45 lb

unilateral KB row -
3x8 each 88 lb KB explosive

alternating deadbug -
3x3 each w/ 4 sec iso each rep

weighted crimp -
many sets each side with 18 lb

full body mobility

 

[fufu]

Today -

back squat -
3x8 w/ 235 lb (did 3 sets because I felt I had enough energy. next week do originally programmed only 2 sets)

RDL -
2x8 w/ 285 lb

front rack Bulgarian squat -
3x5 each w/ 125 lb

shoulder tap plank -
3x6 each side w/ 2 sec iso each rep

full body mobility

 

[fufu]

Today -

KB bench press -
3x8 w/ x2 70 lb KBs (using KBs I can get much deeper ROM compared to DBs. the weight is also displaced more laterally compared to DBs, making it harder) next week, add 5 lb each side w/ straps
weighted feet on bench suspension strap inverted row -
3x8 +20 lb weighted vest +15 lb sand bell next week, use 20 lb sand bell and do 3x6

weighted feet on bench suspension strap push up -
3x8 +20 lb weighted vest +15 lb sand bell next week, use 20 lb sand bell and do 3x6

reverse fly suspension strap -
2x10 BW (I moved my foot position closer to wall, see pic for where my last foot position was)

facepull -
2x12 w/ green gym band

dead bug -
3x6 each w/ 2 sec iso each rep

full body mobility

lots of walking between sets and doing rehab movement for climber's elbow

 

[fufu]

Today -

back squat -
3x4 w/ 275 lb (felt super snappy)

deadlift -
3x6 w/ 285 lb (snappy as well)

unilateral RDL -
3x5 each 165 lb

hanging straight leg raise - 1 sec iso each rep
3x6 each

full body mobility

 

[fufu]

7/2

KB OHP -
3x8 x2 50 lb

WPullUP -
3x5 +30

WPU -
3x8 +50

unilateral row -
3x8 each 95 lb

alternating deadbug -
3x4 4 sec iso each

full body mobility

 

[fufu]

7/4

back squat -
3x8 245 (stuck with 3 sets, next week do 2)

RDL -
2x8 295

Bulgarian front rack -
3x5 each 135

shoulder tap side plank -
3x7 each 2 sec iso each rep

full body mobility

 

[fufu]

Yesterday -

KB bench press -
3x8 x2 72.5 lb (see pics on how to position straps and added plates) do x2 75 lb next week (these are a lot more challenging because the weight pulled arms laterally, and significantly increased range of motion

feet on bench weighted inverted row -
3x6 +20 lb weighted vest + 21 lb in sandbells

feet on bench suspended push up -
3x6 +20 lb weighted vest + 20 lb in plates on back

suspension strap reverse fly -
2x8 with harder position

facepull -
2x13 w/ gym green band

dead bug -
3x7 each side w/ 2 sec iso each rep

2 finger weighted crimp - ring + pinky on left, ring and middle on right
many sets with 18 lb each side, 10 second holds

full body mobility

 

[fufu]

Today -

back squat -
3x4 285 (felt smooth and great depth) stuck with 3 sets on everything because finger tendonitis on right middle ring is still recovering. I had planned 2 sets for most lower exercises for the start of this program, but that was to allow for the additional climbing training that I have not been doing, so I'm sticking with 3 sets for now until my tendonitis simmers down. It's recovering gradually as I take time off from climbing

deadlift -
3x6 w/ 295 lb

unilateral RDL -
3x5 each 175 lb

hanging alternating straight leg raise -
3x7 each w/ 1 sec iso

2-finger weighted crimp - ring pinky left, middle ring right
many sets each side w/ 18 lb

full body mobility

 

[fufu]

Today -

KB bilateral OHP -
3x8 w/ x2 53 lb (add 5 lb with straps next week to each side)

Weighted pull up -
3x5 +35 lb

WPU -
3x8 +55 lb

unilateral row -
3x8 each w/ 99.5 lb (97 lb KB + 2.5 lb plate)

alternating deadbug -
3x5 each 4 sec iso each rep

 

[fufu]

Today -

back squat -
3x8 w/ 255 lb (was supposed to do 2 sets, but stuck to 3 again. last set felt super snappy)

RDL -
2x8 w/ 305 lb

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

shoulder tap plank -
3x8 each w/ 2 sec iso eah rep

2-finger crimp - ring +pinky on left, ring + middle on right
many sets with 18 lb each side

full body mobility

 

[fufu]

Today -

KB bench press -
3x8 w/ x2 75 lb (progress 2.5 lb next week and do 3x7)

feet on box weighted suspension strap inverted row -
3x6 +20 lb weighted vest +25 lb sand bell do 3x5 next week

feet on box weighted suspension strap push up -
3x6 +20 lb weighted vest +25 sand bell do 3x5 next week

suspension strap reverse fly -
2x7 w/ foot position moved toward wall

face pull -
2x14 w/ gym's green band

lot of treadmill walking between sets

dead bug -
3x8 each w/ 2 sec iso each rep

weighted 2-finger crimp - ring + pinky on left, ring+ middle on right
many sets with 18 lb

full body mobility

 

[fufu]

Today -

back squat -
3x4 w/ 295 lb (feeling super smooth, great depth, snappy)

deadlift -
3x6 w/ 305 lb

unilateral RDL -
2x5 w/ 185 lb (cut off 1 set, just too fatigued)

hanging alternating straight leg raise -
3x8 each w/ 1 sec iso per rep

2-finger weighted crimp - pink + ring on left, middle + ring on right
many sets with 18 lb each side

full body mobility

 

[fufu]

Today -

KB bilateral OHP -
3x8 x2 58 lb (x2 62 lb next week, try to do at least one set of 8 reps) (today was a max grind on these, but I used 5 lb plates hanging from straps which make it significantly harder)

weighted pull up - (i've been doing wider grip on this to start. definitely wider than shoulder width)
3x5 +40 lb

weighted push up -
3x8 +65 lb next week do 2x8 +70

unilateral KB row -
3x8 each w/ 106 lb

alternating dead bug -
2x6 each w/ 4 sec iso each rep

2-finger weighted crimp - middle + ring on right, pinky + ring on left
multiple sets with 18 each side

full body mobility

lots of treadmill walking between sets

 

[fufu]

Today -

back squat -
2x8 w/ 265 lb

RDL -
2x8 w/ 315 lb

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

shoulder tap plank -
3x9 each w/ 2 sec iso each rep

2-finger weighted crimp - middle + ring on right, ring + pinky on left
many sets each side w/ 18 lb

3 sets of climber's elbow rehab sets (I've been doing these about twice a week, and definitely noticing improvement)

full body mobility

 

[fufu]

Today -

KB bench press -
3x7 each side w/ x2 77.5 lb (progress to x2 80 lb next week)

weighted feet on box inverted row -
3x5 +20 lb weighted vest +31 lb in sand bells

weighted feet on box suspension strap push up -
3x5 +20 lb weighted vest +31 lb in sand bells

suspension strap reverse fly -
2x7 w/ foot position changed to make harder

facepull -
2x15 w/ gym's green band

alternating dead bug -
3x9 each side w/ 2 sec iso each rep

weighted crimp - ring + pinky on left, ring + middle on right
many sets each side w/ 18 lb

full body mobility

 

[fufu]

Back squat -
2x4 w/ 305 lb

deadlift -
2x6 w/ 315 lb

unilateral RDL -
3x3 each w/ 195 lb

hanging alternating straight leg raise -
2x9 each side 1 sec iso each rep

climber's elbow rehab between sets

full body mobility

 

[fufu]

Today -

KB bilateral OHP -
3x8 x2 62 lb (felt super solid) next week use the 70 lb KBs, but drop reps down, try to do more than last program

weighted pull up -
3x5 +45 lb

weighed push up -
2x8 +70 lb

unilateral KB row -
3x8 each 111 lb

dead bug -
2x7 each, 4 sec iso each rep

2-finger weighted crimp - (pinky + ring on left, ring + middle on right)
many sets each side with 18 lb

climber's elbow rehab

full body mobility