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