Fu Fu's l337 journal

[danzik17]

Damn, those hang cleans looked nice.

Oh and you're frikkin strong. Chins + 70? Jesus.

 

[fufu]

Damn, those hang cleans looked nice.

Oh and you're frikkin strong. Chins + 70? Jesus.

Thanks, I've put a lot of mental and physical energy into them. It's tough without a coach.

There are some guys here pulling 90+ for reps I seem to remember.

 

[fufu]

Today -

foam roll
warm up

clean -
1x1 135, 155, 175, 195, 215, 225, 235 lbs

sumo deadlift -
1x3 275, 285, 295 lbs (just getting a feel for them again)

pull throughs -
2x10 #140

CoC #1 -
2x8 closes each hand

stretch

I used to do sumo deadlifts all the time, but they felt unnatural today. I think it is because of all the clean work I've been doing, in which I use a fairly narrow stance. I pulled my right hip abductor. I don't think I will be doing them (sumos) in the future.

I had more stuff planned to do today but I didn't want to aggravate my hip any more.

Sort of an off day, but the 235 clean felt good.

 

[fufu]

Today -

warm up

overhead press -
3x5 135 lbs

DB row -
3x5 each side 90 lbs

weighted push ups -
3x17 +20 lbs

inverted row -
3x14 body weight

stretch

Mission accomplished.

 

[Curt James]

Today -

warm up

overhead press -
3x5 135 lbs

DB row -
3x5 each side 90 lbs

weighted push ups -
3x17 +20 lbs

inverted row -
3x14 body weight

stretch

Mission accomplished.

How do you add the weight on your weighted pushups?

That workout looks very similar to a Jason Ferruggia workout I used some time back.

Get a load of this redonkulousness:

YouTube Video

I should have moved that small bench the heck away from my skull.

 

[danzik17]

Thanks, I've put a lot of mental and physical energy into them. It's tough without a coach.

There are some guys here pulling 90+ for reps I seem to remember.

Were you coached at all on your clean technique? How did you end up learning it?

 

[fufu]

How do you add the weight on your weighted pushups?

I have a 20 lb weighted vest which makes it very easy. If I am home I add sandbags in a backpack and wear that. If I need to add more than 20 lbs at the gym I have someone hold a plate on my back or I will tuck little plates in the front of my vest.

 

[fufu]

Were you coached at all on your clean technique? How did you end up learning it?

Reading and watching videos. I got Dan John's "Olympic lifting for beginners" which was helpful. I also make a lot of notes on my technique when I go through the lifts.

 

[fufu]

Today -

foam roll
warm up

hang clean -
5x1 215 lbs
3x3 145 lbs (power hang clean)

front squat -
1x11 225 lbs PR

RDL -
3x5 255 lbs

CoC trainer -
2x25 closes each hand

shoulder mobility/stability

stretch

Very good day. Hang cleans felt snappy and smooth. I caught them all well. On the last set of hang cleans I smashed my left quad into the bar. I must have created distance between my thigh and the bar, and I basically smashed it into the bar as powerfully as I could. I have a mega wicked charlie horse from that. This has happened once before, it should be fine by my next lower.

I haven't set any kind of squat PR in a long long time. I've never front squatted 225 over 10 reps before today, it wasn't easy.

 

[fufu]

Today -

warm up

bench press -
3x3 215 lbs

weighted chin up -
1x2 +75 lbs PR
2x1 +75 lbs

incline DB bench press -
2x7 x2 75 lb dumb bells

low cable unilateral row -
2x8 each side #100

high cable unilateral face pulls -
1x12 each side #50

zig-zag bar curls -
1x5 110 lbs
1x10 60 lbs

close grip bench press -
1x12 135 lbs

shoulder mobility/stability

stretch

Solid day, everything felt very good. PR's make me feel good.

 

[Curt James]

I have a 20 lb weighted vest which makes it very easy.

Cool.

front squat -
1x11 225 lbs PR
(snip)
I haven't set any kind of squat PR in a long long time. I've never front squatted 225 over 10 reps before today, it wasn't easy.

Congratulations on the PR!

weighted chin up -
1x2 +75 lbs PR

That's fantastic.

I'm still struggling with my three sets of negatives.

 

[fufu]

Cool.

Congratulations on the PR!

That's fantastic.

I'm still struggling with my three sets of negatives.

Thanks.

Just stick with the chin ups. I am not naturally good at them, I have to train them very specifically and consistently to get anywhere with them. Once I stop doing them they go to shit.

 

[fufu]

Today -

foam roll
warm up

low cable pull-throughs -
4x10 #150

stretch

I started warming up on power cleans first thing...they just weren't happening. I stopped early because I predicted some very ugly lifts if I kept going. I had clean pulls and back squats left to do, but I was already feeling slow and my leg still hurts from smashing it with the bar on Monday. That just left pull-throughs, oh well.

 

[fufu]

Today -

warm up

overhead press -
3x5 140 lbs

DB row -
3x5 each side 95 lbs

weighted push up -
2x20 +20 lbs

inverted row -
2x16 body weight

stretch

Done.

 

[Nate K]

ahhhh

BM - butt mudd
butt sauce

 

[fufu]

ahhhh

BM - butt mudd
butt sauce

Long time no communication, my internet amigo.
What are you up to these days?

 

[Curt James]

Just stick with the chin ups. I am not naturally good at them,

Appreciate the encouragement.

I have to train them very specifically and consistently to get anywhere with them. Once I stop doing them they go to shit.

Been there and done that. My best has been seven reps with body weight. That's been a good long while, though.

 

[JerseyDevil]

Just stick with the chin ups. I am not naturally good at them, I have to train them very specifically and consistently to get anywhere with them. Once I stop doing them they go to shit.

Great advice... I am exactly the same way. Build up to 8, take 4 weeks off and back to 3-4.

 

[Nate K]

Long time no communication, my internet amigo.
What are you up to these days?

personal life?? nooo..tell me about yours. Nice that your posting in journal again. Pretty clean video. I've always been jealous of your front squat. I have just stopped doing them this/last week cause i'm getting nowhere with them. I have made lunges my first and main lift on quad dominant day.

have been dieting this month and am at 201-200 from 209. Diet ends July 4th, I'm not going below 190. I haven't decided to maintain 200 during May and cut in June or to sllowly cut during all May n June or to bulk a couple weeks in May then cut again. Do you or anyone have an opinion?

 

[fufu]

personal life?? nooo..tell me about yours. Nice that your posting in journal again. Pretty clean video. I've always been jealous of your front squat. I have just stopped doing them this/last week cause i'm getting nowhere with them. I have made lunges my first and main lift on quad dominant day.

have been dieting this month and am at 201-200 from 209. Diet ends July 4th, I'm not going below 190. I haven't decided to maintain 200 during May and cut in June or to sllowly cut during all May n June or to bulk a couple weeks in May then cut again. Do you or anyone have an opinion?

I like to get things done and move to the next. Meaning, if I don't like to intersperse a lot of phases of cutting and bulking. I'd just get the cut out of the way and move onto to maintain or bulk, but that is what works best for me.

As far as the front squat, it has always been one of my naturally stronger lifts.

I also just bought an ocarina, it is awesome.

YouTube - Zelda Theme on Ocarina (not me)

 

[fufu]

Today -

foam roll
warm up

bench press -
3x2 220 lbs

weighted chin up -
2x1 +80 lbs PR

incline DB bench press -
2x6 x2 80 lb dumb bells

unilateral low cable rows -
2x8 each side #110

unilateral high cable face pulls -
2x12 #60

zig-zag bar curls -
2x10 70 lbs

close grip bench press -
1x15 135 lbs

stretch

Success.

 

[Nate K]

YouTube - Saria's Song (Lost Woods) from Legend of Zelda Ocarina of Time Played on STL Ocarina
Rawr

 

[fufu]

YouTube - Saria's Song (Lost Woods) from Legend of Zelda Ocarina of Time Played on STL Ocarina
Rawr

 

[fufu]

Just finished my deload.

Today -

warm up

overhead press -
3x6 125 lbs

DB unilateral row -
3x8 each side 85 lbs

push up -
3x16 body weight

inverted row -
3x5 w/ 2 second isometric at the top each rep, body weight

stretch

Done.

 

[JerseyDevil]

Just finished my deload.

Well did you clean it up?

 

[fufu]

Well did you clean it up?

I never clean up after myself in the gym, I like to leave my marks.

 

[fufu]

Today -

foam roll
warm up

power hang clean -
5x2 175 lbs

front squat -
3x3 225 lbs

RDL -
3x5 245 lbs

CoC #1 -
5x3 closes each hand

stretch

First lower day back in two weeks (unless I count those four sets of pull-throughs I did 9 days ago). Hang cleans felt surprisingly smooth and quick. In fact, the 1st rep of the 4th set was the best feeling hang clean I have done, bar none.

Conversely, I struggled on the front squats, they were very slow and were far more difficult than I imagined. I thought I would do 5x3 easy, but I bumped them down to 3x3. Oh well, my leg is largely healed from the massive bruise, so it is good I am squatting at all.

 

[fufu]

Today -

foam roll
warm up

bench press -
3x6 195 lbs

weighted chin ups -
2x6 +10 lbs

incline DB bench press -
2x8 x2 75 lb dumb bells

unilateral low cable row -
3x6 each side #90

high cable unilateral face pull -
1x10 each side #60

zig-zag bar curls -
1x10 80 lbs

shoulder health

stretch

Benching felt very strong today. Good day!

 

[fufu]

Today -

foam roll
warm up

sumo deadlift -
5x3 275 lbs

back squat -
3x8 185 lbs

low cable pull throughs -
3x8 #150

CoC #1 -
1x1,2,3,4,5 closes each hand

stretch

Relatively light day. I am getting back into the back squats and deadlifts. It's been a while, have to give myself some room to progress. Sumo's today didn't bother my hips like they did a while ago. I found my groove today, everything felt strong.

I have a new deadlift technique that seems to help. I look more down at the floor in front of me, about 6 feet away. I usually look straight ahead, but looking down a bit helps me pull the bar "back" more.

 

[fufu]

Today -

warm up

overhead press -
3x6 135 lbs

DB row -
1x8,6,4 each side 90 lbs

push up -
3x18 body weight

inverted row -
3x8 body weight

stretch

Good day, pressing felt strong. I'm playing around with a new kind of rep scheme on the rows.