Fu Fu's l337 journal

[fufu]

Today's workout -

flat bench press - RI full recovery
set #1 - 8 reps at 45 lbs
set #2 - 6 reps at 115 lbs
set #3 - 1 rep at 205 lbs
set #4 - 1 rep at 215 lbs PR
set #5 - 1 rep at 205 lbs
set #6 - missed 225 lbs, got it half way up
set #7 - missed 225 lbs

flat db press - RI 90 seconds
set #1 - 6 reps at x2 80 lbs
set #2 - 5 reps at x2 80 lbs
set #3 - 5 reps at x2 75 lbs

wg pullups - RI 90 seconds
set #1 - 5 reps at bodyweight
set #2 - 5 reps at bodyweight
set #3 - 3 reps at bodyweight...meh

HS Pulldown/row thing(alternating) - RI 90 seconds
set #1 - 6 reps each side at 3 plates each side + 10 lbs
set #2 - 6 reps each side at 3 plates each side + 10 lbs
set #3 - 6 reps each side at 3 plates each side + 10 lbs PR

seated incline DB curls (alternating) - RI 75 seconds
set #1 - 6 reps each arm at x2 40 lbs
set #2 - 6 reps each arm at x2 40 lbs

preacher curl machine(single arm) -
set #1 - 12 reps each arm at 60 lbs

rotator cuff nonsense

cooldown walk, short stretch.

Ok workout, I was getting pissed at my pushing numbers today though. My WG pullups sucked ass, I suck at WG for some reason, they are alot harder to me. The last set I went with a very wide grip, that is why I think I only had 3 reps, whatever.

I was just going to do three sets of singles today at 205 lbs for the bench press. It felt light so I did 215. I figured since I'm taking a week off I might as well see if I can get 225 lbs. There wasn't anyone in the gym to spot me so I just did 205 lbs again and it felt easier than before, I really wanted 225 lbs. Luckily someone I knew came in the gym and I got a spot. I didn't get it but it felt light coming off the rack.

I decided to take a week off starting tommarow. Tommarow I'm doing a 1RM deadlift, I'm pretty confident I'll nab it. Belt is coming tommarow too, but not till after I workout.

 

[fUnc17]

Good PR... you should periodize your workouts, i've been doing it linear for god knows how long and my progress has never stopped. Start with 185 3x3 and work up.

and how come your getting a belt? i dislike them so much, i much rather have a strong core to support my deads and squats than to rely on a belt

 

[Brutus_G]

Fufu i think WG pullups hit the slow twitch lats and chin ups hit the fast twitch part. I think 5 WG pullups is impressive man. Like you said the body has its cycles and i know you'll soon be doing Wg pullups for 8

 

[fufu]

Good PR... you should periodize your workouts, i've been doing it linear for god knows how long and my progress has never stopped. Start with 185 3x3 and work up.

and how come your getting a belt? i dislike them so much, i much rather have a strong core to support my deads and squats than to rely on a belt

Thanks, I'll probably start something like that after my week break.

I got the belt in case I ever enter a PL competetion. I don't plan on using it that much really.

 

[fufu]

Fufu i think WG pullups hit the slow twitch lats and chin ups hit the fast twitch part. I think 5 WG pullups is impressive man. Like you said the body has its cycles and i know you'll soon be doing Wg pullups for 8

Thanks. I've done up to 9 but today I my strength was of. Monday workouts always seems to suck and tuesdays always rock. Hopefully that will stay consistant because tommarow is deadlift day.

 

[fufu]

I just ate a massive pile of oats, whey and PB, I'm gonna hurl....

 

[Brutus_G]

LOl why so much man you trying to get bigger faster?

 

[fufu]

LOl why so much man you trying to get bigger faster?

Nah, I just put more oats than I thought I did. I had to use a different protein powder which has less grams per scoop than my other kind so I threw in some more. After I put the whey in it kept growing. I've also been having shakes for the breakfast the past 4 or 5 days also.

 

[fufu]

Today's workout -

deadlift(sumo) - Full recovery
set #1 - 8 reps at 135 lbs (warm up)
set #2 - 4 reps at 225 lbs (warm up)
set #3 - 1 rep at 315 lbs (warm up)
set #4 - 1 rep at 365 lbs (warm up)
set #5 - 1 rep at 415 lbs PR
set #6 - missed 425 lbs

front squats - RI 120 seconds
set #1 - 2 reps at 235 lbs
set #2 - 2 reps at 235 lbs
set #3 - 2 reps at 235 lbs PR

these sets got progressivly easier. I've said it before, but for me to have optimum strength on front squats I have got to have my form perfect, or else they blow. I was going for 3x3 today, meh. On the last set I felt a good 5 reps in me.

DB Bulgarian squats - RI 90 seconds
set #1 - 6 reps each leg at x2 40 lbs
set #2 - 6 reps each leg at x2 45 lbs
set #3 - 6 reps each leg at x2 50 lbs PR

Second time doing these, weight is still feeling light.

DB static holds - RI 90 seconds
set #1 - 40 seconds at x2 100 lbs
set #2 - 40 seconds at x2 100 lbs

I was shooting for 45 seconds, I was counting in my head and my timing was a little off when I looked at my mp3 player. Oh wells.

weighted gorilla hangs - RI 90 seconds
set #1 - 23 seconds +50 lbs
set #2 - 20 seconds +55 lbs
set #3 - 30 seconds at +60 lbs PR

lawl, I was shooting for 20 seconds on each. I guess it made up for my static holds. I decided to neg the calf shit today and do some extra grip work.

cooldown walk, 15 minutes stretching.

Great workout. I could notice that strength was down a bit from today and yesterday. I wasn't dissapointed that I missed my second deadlift attempt because I wasn't even planning on adding the weight, I don't know why I did. I went into the attempt thinking to myself "I'm not gonna get this right now". I am confident I can get 425 or 435, but not today.

It is the perfect time to be taking a week off. The fact that I was being overtrained gives me some peace of mind knowing my week off is needed. I'm proud of my past 4 weeks of training, I believe it was the hardest I've ever busted my ass in the gym. Weeeeeeeeeeeeeeeeee.

Got some Yogurt later. hehe

 

[CowPimp]

PRs out the whazoo. Nice. Those are sick deadlifts, especially for your bodyweight!

 

[fufu]

PRs out the whazoo. Nice. Those are sick deadlifts, especially for your bodyweight!

Zank you vetty much.

 

[fufu]

Ugh, I got owned at Yoga today. I've never fucking sweat so much as I did today. My mat was a god damn slip and slide. Good thing I drank a shit load of water beforehand. I did a handstand today for the first time, that was pretty cool. It is a little scary committing to those though. I also did a shoulder stand and was able to get my feet all the way to the ground without pain, which is new to me. I think I'm gonna do Yoga 1-2 times a week. It is a little too intense to do too often w/ weight training. I don't really know how taxing it is on the body though.

Also I think today was my record for lowest adjustments to my junk. I only did it like 3 or 4 times. Yeehaw. Oh yeah I did let loose a little fart today. It is so hard not to in some of the positions they have you do. I think I heard a couple girls to the side of the room giggling. I shoulda just let one rip.

Got some new supplements in today. Some Cytosport whey, which tastes fucking fantastic, a NOW Men's multi, and some more fish oil caps. Also in the shipment was a weight belt(in case of PL comp), a free t-shirt, a free Xyience breakfast bar and a free shaker bottle/one I payed for. They fucking gave me a shitload of free stuff. hehe

I also realize I have only "realised" myself once in the past 9 days. Must have been the overtraining!

 

[Brutus_G]

Good prs. Thats kinda funny i think im over trained also man. I must say the front squats is what impresses my the most thou.

 

[fufu]

Thanks. I suprised myself. I really didn't see me front squatting this much at this point in time. I have a theory though...when I deadlift I really get my hips down low and pull with the bar right against me, so I am using alot of my legs. Maybe since the weight is loaded on the front of the body and my legs do alot of pulling, there is a crossover into front squats? Just an idea.

 

[Seanp156]

Nice deads and front squats Fufu. I wish I could pull sumo style, but I always end up hurting my hip flexors... I'm actually kind of anxious to go back to an upper lower splits other than Westside after my meet's over. I'm still going to train hard, but won't be maxing nearly as much, if at all for 2-3 months.

 

[fufu]

Nice deads and front squats Fufu. I wish I could pull sumo style, but I always end up hurting my hip flexors... I'm actually kind of anxious to go back to an upper lower splits other than Westside after my meet's over. I'm still going to train hard, but won't be maxing nearly as much, if at all for 2-3 months.

Thank you.

I'm loving the Upper/Lower, I can never go back to only working lower body once a week. My hip flexors are always give my funky feelings when I stretch but they don't bother me when deadlifting. I'm gonna start looking around for PL meets near me, I wanna try one.

 

[Double D]

Those meets are pretty fun. Just be sure to practice strict form beings they dont let you use any other type of form. Good luck Fu.

 

[fufu]

Those meets are pretty fun. Just be sure to practice strict form beings they dont let you use any other type of form. Good luck Fu.

Yeah, I'd have to put more PL emphasis into my program if I found one to do.

 

[Seanp156]

Those meets are pretty fun. Just be sure to practice strict form beings they dont let you use any other type of form. Good luck Fu.

What exactly do you mean? On deadlifts, you can use pretty much any stance you want. Same with squats as far as I know, but of course you have to reach a certain depth on squats.

Also on bench, they'll red light you if you bounce too much, or lock one side out too far ahead of the other... Or if you lift your head off the bench. Of course, it depends on the judges as well whether little things are going to be called.

 

[Brutus_G]

Thanks. I suprised myself. I really didn't see me front squatting this much at this point in time. I have a theory though...when I deadlift I really get my hips down low and pull with the bar right against me, so I am using alot of my legs. Maybe since the weight is loaded on the front of the body and my legs do alot of pulling, there is a crossover into front squats? Just an idea.

I have very long legs and a short torso i deadlift very well. I squat but it's tough for me. You may just have short legs and a long torso ideal for squatting. Not to say you cant deadlift because you can lift a hell ofa lotta weight.

 

[fufu]

I have very long legs and a short torso i deadlift very well. I squat but it's tough for me. You may just have short legs and a long torso ideal for squatting. Not to say you cant deadlift because you can lift a hell ofa lotta weight.

lawl, actually I have long legs and a short/medium torso myself as well. I'm pretty lanky though.

 

[Double D]

What exactly do you mean? On deadlifts, you can use pretty much any stance you want. Same with squats as far as I know, but of course you have to reach a certain depth on squats.

Also on bench, they'll red light you if you bounce too much, or lock one side out too far ahead of the other... Or if you lift your head off the bench. Of course, it depends on the judges as well whether little things are going to be called.

Just talkin about bench. To many guys like to arch your back. And on deads lots of guys dont hold long enough to be considered a lift. I had a really small lady judge mine. Which is ridiculous because she didnt look like she knew what a weight was and she stopped my bench. Then I deadlifted a certain weight and since she said that I didnt lock out (which I did) she wouldnt count it so I had to lift it all over again.

 

[fufu]

Just talkin about bench. To many guys like to arch your back. And on deads lots of guys dont hold long enough to be considered a lift. I had a really small lady judge mine. Which is ridiculous because she didnt look like she knew what a weight was and she stopped my bench. Then I deadlifted a certain weight and since she said that I didnt lock out (which I did) she wouldnt count it so I had to lift it all over again.

That's lame, what kind of meet was it?

 

[fufu]

Today's diet was a bit off, more than it has been in a while. It wasn't that bad when I think back on it though.

I downed a quick protein shake before leaving my house in the morning.

I went out to breakfast a little later with a friend and had an order of popcorn chicken with some water.

Then I hung out with her dad all day and had some steak, kidney beans, and corn.

Went off roading with him then came home and had some tuna and 12 grain bread, with some cheese.

Now I just had some grain cereal and I'll have my cottage cheese/whey/peanut butter later.

Hey, it wasn't so bad after all. I little too low on the carbs though.

I'm thinking of heading back to the gym tommarow instead of tuesday. Seeing as I take time off every 4 weeks I can get away with 5 or 6 off days instead of 7.

 

[fufu]

Wow today fucking blows

Workout -

barbell rows - RI 90 seconds
set #1 - 10 reps at 45 lbs (warm up)
set #2 - 8 reps at 95 lbs (warm up)
set #3 - 8 reps at 165 lbs
set #4 - 8 reps at 165 lbs
set #5 - 8 reps at 165 lbs

pulldowns - RI 90 seconds
set #1 - 8 reps at 150 lbs (underhand)
set #2 - 8 reps at 155 lbs (underhand)
set #3 - 6 reps at 155 lbs (overhand)

I had a pinching pain where the shoulder meets the trap. Always a fucking shoulder pain somewhere, it never god damn fails.

weighted dips
set #1 - 4 reps +15 lbs...pathetic

Shoulder still hurt so I called it quits. I hate this shit.

The pain kept coming, then going away, I didn't want to hurt it any further. I think maybe I tweaked something because I was using an underhand thumbless grip on the pulldowns which made me really have to supinate my arm. Idk. I took some anti-inflams and it's on ice now.

 

[fUnc17]

do rotator cuff exercises... and do no pressing until its all gone, i had the same problem over a year ago. I pinched a nerve squatting, bruised my entire shoulder girdle end to end. x gf's brother did the same thing... do not push it though you will just get very frustrated and possibly hurt further

 

[fufu]

do rotator cuff exercises... and do no pressing until its all gone, i had the same problem over a year ago. I pinched a nerve squatting, bruised my entire shoulder girdle end to end. x gf's brother did the same thing... do not push it though you will just get very frustrated and possibly hurt further

I've started doing them but I didn't over my time off, I probably should have. Can you recommend some good ones that worked for you?

 

[fUnc17]

http://www.bodyresults.com/E2RotatorCuff.asp

that is the exact website i used. i started with my vitamin c bottle because it hurt so much, do them very light

 

[Seanp156]

Just talkin about bench. To many guys like to arch your back. And on deads lots of guys dont hold long enough to be considered a lift. I had a really small lady judge mine. Which is ridiculous because she didnt look like she knew what a weight was and she stopped my bench. Then I deadlifted a certain weight and since she said that I didnt lock out (which I did) she wouldnt count it so I had to lift it all over again.

Pretty much every powerlifter including me arches their back when benching. It just shortens the ROM that much more.

 

[fufu]

http://www.bodyresults.com/E2RotatorCuff.asp

that is the exact website i used. i started with my vitamin c bottle because it hurt so much, do them very light

Thanks, I did some of those, no pain, which is good.