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Fu Fu's l337 journal

Muscle Gelz Transdermals
IronMag Labs Prohormones
gtbmed said:
Do you ever feel like free squatting? One of the things I hated about box squatting was that I felt uncomfortable when the box wasn't there.

That's a nice deadlift BTW.
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As of about 6 weeks ago, free squatting was all I did. I have been usually following up my heavy box squats with some free squatting to still get the feel of it.

Funny you mention that, because today I will not be using the box
 
fufu said:
As of about 6 weeks ago, free squatting was all I did. I have been usually following up my heavy box squats with some free squatting to still get the feel of it.

Funny you mention that, because today I will not be using the box
Click to expand...


It does feel weird as hell going from box to no box at all. I personally lose a sence of security without the box there. That's why a couple of weeks leading up to a meet, you go without. Still freaky though.



Your routine looks tuff as hell, FuFu!!! Keep kickin ass!!!
 
Flathead said:
It does feel weird as hell going from box to no box at all. I personally lose a sence of security without the box there. That's why a couple of weeks leading up to a meet, you go without. Still freaky though.



Your routine looks tuff as hell, FuFu!!! Keep kickin ass!!!
Click to expand...

Yeah it does feel weird, but feeling the rebound out of the hole after weeks of box squatting is awesome.

The training has been tough, but I only train 3 days a week and eat a ton so I can keep the intensity very high most of the time.

thanks for stopping by FH.
 
Today -

foam roll

warm up

free back squats -
1x10 45
1x8 135
1x3 225
1x3 275
2x6 315 lbs (belt on) PR

DB RDL -
2x10 x2 115 lb dumb bells

hyper extension -
1x10 +5
1x10 +10
1x10 +15
1x10 +20

stretch

During my squat warm up I was not feeling too confident. 275 felt really heavy for some reason. This isn't the first time I struggled through the warm ups to go on and rip through the working sets. I don't get focused as I should during my warm ups, I guess that is why.

Grip is becoming an issue on the DB RDL's. I was pretty close to dropping the weight on the last set.
 
davegmb said:
they are some big bad boy DB's your using not suprised the grip is feeling it lol
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The thing about DB's is that I can't really change the way I hold them. I can use a mixed grip with a barbell, but there isn't much else I can do to make grip easier with DB's besides training my grip.
 
Big dumbells though! I dunno about you, but our DB handles also get thicker as they get heavier, which just adds to the ball-ache.
 
Gazhole said:
Big dumbells though! I dunno about you, but our DB handles also get thicker as they get heavier, which just adds to the ball-ache.
Click to expand...

You know what, I think that may be the case, I'll have to take a closer look.
 
Today -

foam roll

warm up

speed bench press -
5x3 150 lbs

modified thick bar floor press -
5x2 236 lbs (bar is unloaded completely onto safety bars between reps)

DB bench press -
2x10 x2 95 lb dumb bells PR

unilateral DB row -
4x6 each side 120 lbs PR

unilateral KB OHP -
1x37 each side 35 lb kettlebell

^ I rested between sides

high cable rope facepull -
2x12 #110
2x12 #120

stretch

Awesome session today. Everything felt good!

The last time I went for max reps with the 35 lb KB was about 6 weeks ago, I beat my old PR by 7 reps today.
 
12/4/10 -

foam roll

warm up

speed box squats (touch and go) -
5x3 205 lbs

sumo deadlift -
1x8 405 lbs PR

stretch

Down to business, in and out. Deadlifts felt great. I got a video, but it cut out after the 7th rep and it was on someone else's camera so I don't know if I can get that one up.
 
Today -

foam roll

warm up

bench press -
1x6 225 lbs PR
1x11 195 lbs PR

chin ups -
1x6 BW
1x6 +10
1x5 +10
1x3 +15
1x3 +20
1x5 BW

medium height bilateral cable row -
3x8 #240

overhead cable rope elbow extension -
3x8 #160

lateral raises -
1x20 each side 25 lbs

Olympic bar curls -
1x10 95 lbs

stretch

Success. I was worried about making that rep PR with 225 because I have attempted 6 reps twice in the past and failed both times.

If I were to fail on it again...I would be wicked bummed. However, I got it, and pretty decisively at that. The last rep went up very solid. I felt like I had a good shot for another rep too.

It feels good to be making PR's on the bench press again. I have a hard time progressing it.
 
Yeah, it is an interesting lift.

When I can't lift anymore, I can't lift anymore.

It seems with squats and deadlifts I can grind out "courageous" reps near the end of a set. You know, those reps that get slower and shakier the further you go.

With the bench press, one rep I can and one rep I can't. I hit the wall pretty abruptly. Just like my set with 195. The 10th rep went right up no problem, and then 11 was tough as shit and I knew I was done there. Fatigue sets in very quick for me.
 
Today -

foam roll

warm up

back squat -
warmed up...something was off.

front squat ATG (calves to hamstrings) -
1x20 185 lbs PR

DB RDL -
2x10 x2 120 lbs

hyper extension -
1x8 BW
1x8 +10
1x8 +20
1x8 +25
1x8 +30
1x25 BW

stretch

What a strange day in the gym. I was warming up on my back squats and I felt really off. I was all over the place, even with light weight.

I totally lost focus for about 10 minutes trying to decide what to do for squats. I kept putting weight on, taking it off, putting it on. After a while debating what I should do, if anything, I decided to load up 185 lbs for front squats.

I did a rep with 185, then re-racked it. I just wasn't feeling it. I did another single and I had barely any confidence to continue the set so I re-racked again. Out of my frustration I finally got my mind in the right place and made a 5 rep PR with 185 lbs on the front squat. They felt wicked strong and fast. I had more in me too, but I stopped at 20.

I haven't touched a front squat in about 3 months...they felt awesome. Front squatw feel so much more natural than back squats for me.

Today was a testament to the importance of the mind in weight lifting.
 
I feel the exact same way about front squats, I love doing them.

That is an insane PR. It makes me want to go throw 185 on the bar and see how many I could get.

And I totally understand the importance of focus to your training. A few days ago I just couldn't concentrate doing snatches and decided to quit and get some better work in. For me as soon as frustration sets in with a lift I feel I'm better off doing something else.
 
gtbmed said:
I feel the exact same way about front squats, I love doing them.

That is an insane PR. It makes me want to go throw 185 on the bar and see how many I could get.

And I totally understand the importance of focus to your training. A few days ago I just couldn't concentrate doing snatches and decided to quit and get some better work in. For me as soon as frustration sets in with a lift I feel I'm better off doing something else.
Click to expand...

Give it a shot, you'll probably be able to do more than you think. Another reason I like front squats is that the weight is so easy to bail if things go wrong.

Oh yeah, I used to do the Olympic lifts quite a bit, it is very hard to do them without good focus for sure. There is a lot more at stake injury/form wise. You really need to call upon your body for speed, you can't just go through the motions.
 
HeavyBomber said:
You use chalk?
Click to expand...

Yep, lots of it.

One of the issues occurring is that the heavier dumb bells have thicker handles, which compounds the difficulty of grip. Gaz told me to look out for that, and it is the case with my gym.

Strangely enough, yesterday's DB RDL's with heavier weight wasn't as much of a grip problem than last week when I posted that comment. If I can consciously focus on gripping hard, I can take my grip a lot further. Sometimes I forget about what I am holding on to and that is when my hands start slipping.

I can grip a lot more with a barbell for obvious reasons, but I really like the feel of the DB RDL, I can get a greater ROM more comfortably and the way the DB's travel just feels better than the "locked up" feeling of a barbell RDL.
 
HeavyBomber said:
Yeah those thick handle dumbbells suck. My gym has both kinds fortunately.
Click to expand...

That's good. Well at least my grip will get stronger.

I refuse to use straps! I've made it this far without them.
 
Hey fu! Just updated myself on your latest journal entries. Greg is right, awesome front squats. I can relate, I do front squat exclusively now, and you blew me away, lol.

Also, congrats on the 225 x 6 bench! Yeah, the bench is a weird one. For me, always the hardest movement to advance, and if you drop off on training, or lose even a little mass, it is the first exercise to let you know it!
 
JerseyDevil said:
Hey fu! Just updated myself on your latest journal entries. Greg is right, awesome front squats. I can relate, I do front squat exclusively now, and you blew me away, lol.

Also, congrats on the 225 x 6 bench! Yeah, the bench is a weird one. For me, always the hardest movement to advance, and if you drop off on training, or lose even a little mass, it is the first exercise to let you know it!
Click to expand...

thanks jeeder

yeah, I find the exact things occur with my bench press too, such a sensitive lift.
 
Today -

foam roll

warm up

speed bench press -
5x3 155 lbs

modified thick bar floor press (bar unloads onto safety pins each rep)-
3x2 241 lbs
1x2 243.5 lbs
1x2 246 lbs

DB flat bench press -
2x8 x2 100 lbs PR

unilateral DB row -
4x5 each side 125 lbs PR

unilateral KB OHP -
1x31 right arm 40 lb KB
1x29 left arm 40 lb KB

^ I rested between sides

high cable rope face pull -
4x10 #120

stretch

Great session. Flat DB pressing was very tough.
 
Today -

foam roll

warm up

speed box squat (quick pause on the box) -
5x3 215 lbs

sumo deadlift -
1x4 415 lbs PR (belt on)
1x21 325 lbs PR (belt off)

stretch

I am fried. I take 4 days off after this Thursday's upper session. I am ready for a nice break from training and class.

On the heavy set of deadlifts I actually forget to go for mixed grip and I did the first rep of 415 with a double over hand grip...which is actually the most I've ever deadlifted with that kind of grip.

Do note that on that set of 21 deadlifts I wasn't putting much effort into the eccentric part of the lift. I only kept enough tension in my body to allow for proper form on the way down.
 
Nice Sumo deadlift!
 
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