Fu Fu's l337 journal

[fufu]

Today -

back squat - (L knee sleeves and belt)
worked up to 1x3 w/ 315 (super solid, good depth and technique, more in the tank, but stopped as not looking to overly fatigue myself)

conventional deadlift - (DOH, chalk)
worked up to 1x3 w/ 335 lb (again super solid, snappy, a lot more in the tank, but stopped)

unilateral deficit RDL - standing on 25 lb bumper
1x6 each side w/ 160 lb PR

stir the pot -
2x10 in each direction

full body mobility
climber's elbow rehab

 

[fufu]

Today -

weighted pull up -
1x3 BW
1x3 +25
1x2+45
1x1 +60
1x1 +80
failed 103 lb attempt, got about 3/4 of the way up (not surprised. training pacing has been slowed due to climbing, and my back has not been recovering from all the lifting and frequent climbing, plus been in a caloric deficit)

weighted parralette feet on small box push up -
warm up
1x5 +90 lb (super solid) PR

single arm inverted row - increased position forward by another ~3"
2x6 each side BW (definitely tough)

alternating deadbug -
2x10 each side w/ 2 sec iso each rep

climber's elbow rehab
full body mobility

Today marks the end of my current program. I'm going to take a week off from lifting. Also wanted to note that on last lower body day, I had zero knee or back pain. Body feeling good. Currently nursing some mild middle finger tendonitis on left hand. First time having finger pain in a couple months, definitely from a combination of repetitive hard boulder move attempts for too many sessions in a row. Keeping bouldering sessions shorter is the key to preventing that injury. just need to learn to accept defeat and think about long-term progress.

 

[fufu]

1/18/24

First day back after 6 day rest. I am significantly deprioritizing general strength training, while prioritizing climbing, climbing training, and strength training for climbing. On as many days as possible, I will climb BEFORE strength training. I'll still do the basic compounds, but reducing almost all training parameters: duration, intensity, volume, frequency. My previous strength training, however moderated, was still too much stimuli to recover from to be able to climb at the frequency and intensity I want to. Climbing, and seeing progress in climbing, is way more motivating and fun for me right now. Bodyweight will decrease, shooting for ~180 lb over the next couple months.

climbed before training

back squat - (belt, L knee sleeves)
3x3 245 lb

deficit RDL - (standing on 25 lb bumper. no belt. just straps)
2x5 245 lb

front rack Bulgarian squat - tall bench on top of 10 lb bumpers
2x5 each w/ 95 lb

shoulder tap plank -
3x5 each 1 sec iso

climber's elbow rehab
full body mobility

 

[fufu]

Today -

everything today was focusing on explosiveness. I climbed before training.

inverted row, feet on large Swiss ball - best option gym had
3x5 +20 lb

weighted push-up, hands on hex dumb bells, feet on small box - best option gym had
3x5 +25 lb

DB bilateral OHP -
3x5 w/ x2 45 lb

weighted lock offs - start from deadhang to top
4x2 reps +25 lb: 3 sec hold at top, 3 sec hold at 90 degrees, 3 sec hold at 120 each rep (NEXT TIME: do 8x1 with 60-90 sec RI)

alternating deadbug -
3x4 each w/ 3 sec iso each rep

climber's elbow rehab
full body mobility

 

[fufu]

Yesterday -

climbed for ~1.5 hours

back squat - (belt and L knee sleeves)
3x5 225

conventional deadlift - (just DOH and chalk)
3x3 275

unilateral deficit RDL - standing on 25 lb bumper
2x5 each w/ 135 lb progress by 5

hanging alternating single leg raise -
3x3 each w/ 2 sec iso each rep

 

[fufu]

Today -

only have access to a shitty gym where I'm at now, but it's good enough to do what I want

flat DB bench press - full ROM
3x5 w/ x2 65 lb

weighted chin up - (explosive concentric, chest to bar, controlled eccentric)
5x3 +25 lb progress by 2.5 lb

weighted push up - (hands on x3 25 lb plates, feet on non-adjustable flat bench_
5x3 +45 lb (explosive concentric, controlled full ROM eccentric)

unilateral inverted row on smith machine - see pics for setup
3x3 each side w/ 1 sec lock off, controlled eccentric (keep setup and reps the same, just add weight each week holding a plate or a dumb bell)

stir the pot -
3x5 each direction on 65 cm ball

climber's elbow recovery
full body mobility

treadmill
15 minutes on 10% incline at 3.0 speed

 

[fufu]

Today -

back squat -
3x3 255 lb

deficit RDL - standing on step up platform
2x5 255 lb

front rack Bulgarian squat - standing on high janky setup, next time use step up platform to get appropriate height
2x5 w/ 105 lb

shoulder tap plank -
3x6 each w/ 1 sec iso each rep

climber's elbow rehab
full body mobility

 

[fufu]

Today -

weighted inverted row using straps feet on box - see pic for setup
3x5 +25 lb (explosive concentric, 1 sec iso at top)

weighted push-up hands on boxes, feet on box - see pic for setup
3x5 +35 lb (max ROM, careful when getting to very bottom of rep, explode up)

weighted lock off -
8x1 +30 lb, explode up, 3 sec iso at top, 3 sec at 90 degrees, 3 sec at 120 degrees, 60 sec RI

bilateral DB OHP -
3x5 w/ x2 50 lb

alternating deadbug -
3x5 each w/ 3 sec iso each rep

wrist strength -
3x3 reps each side with x2 20 lb, 3 sec at supination, 3 sec at neutral, 3 set at as much pronation as possible (about 45 degrees pronation from neutral each rep, slow controlled movement everything in between

climber's elbow rehab
full body mobility

treadmill -
speed 3.0
incline 10
15 minutes

 

[fufu]

Today -

back squat -
3x5 235

deadlift -
2x3 285

unilateral RDL foot on platform -
2x5 each 140 lb

captain's chair alternating single leg raise -
3x4 each side, 2 sec pause each rep

climber's elbow rehab
full body mobility

 

[fufu]

Today -

flat DB bench press -
3x5 x2 70 lb full ROM

weighted chin up -
5x3 +30 lb

suspension strap feet on chair weighted push up -
3x3 +50 lb (see pics for setup. bottom of handle aligned with bottom of side zipper pocket on HH pants)

weighted unilateral inverted row - see pics for setup. when strap hanging straight down, bottom of handle aligned with bottom of xyphoid process)
3x3 each side +10 lb

stir the pot -
3x6 each direction

tall kneeling high steps -
several sets each side, focusing on controlled raising and lowering of foot, keeping hip and spine in neutral position)

climber's elbow recovery
full body mobility

 

[fufu]

Today -

back squat -
3x3 265 lb (forgot belt, so went beltless)

deficit RDL -
2x5 265

front rack Bulgarian squat -
2x5 each 115 lb (feet on small platform, 8 risers underneath)

shoulder tap plank -
3x7 each side 1 sec iso each rep

treadmill: 20 minutes various inclines and speeds

climber's elbow recovery
full body mobility

 

[fufu]

Yesterday

inverted row (same setup as last time) -
3x5 +30 lb explosive, 1 sec iso at top

weighted push up - same setup as last time
3x5 +40 lb explosive, controlled eccentric, max ROM

weighted lock off - just like since I started this training phase, I start from the bottom doing a full rep
8x1 +35 lb (3 sec at top, 3 sec at 90, 3 set at 120) 60 sec RI next week move to 90 sec RI

DB bilateral OHP -
3x5 w/ x2 55 lb

alternating deadbug -
3x6 w/ 3 sec iso each rep

full body mobility
20 minutes treadmill varying incline and speed

 

[fufu]

Today -

back squat -
3x5 245

deadlift -
2x3 295

unilateral RDL on platform
2x5 145

captains chair alternating unilateral leg raise -
3x5 each side, 2 sec iso each rep

climber's elbow recovery
full body mobility