Fu Fu's l337 journal

[fufu]

Today - (upper strength)

warm up

hang power clean -
1x10 45 lbs
1x6 95 lbs
2x5 135 lbs
3x3 135 lbs

^just light technique work

flat DB bench press -
1x8 x2 90 lbs
1x4 x2 90 lbs
2x8 x2 80 lbs

weighted chin up -
1x2 +10, 15, 20, 25, 30, 35 lbs (neutral grip)
1x2 +40, 45, 50 lbs (supinated grip)

unilateral DB rows -
3x10 each side 80 lbs

barbell complex w/ 65 lbs - RI 90 seconds
front squat
RDL
OHP
row

round I - 5 reps each
round II - 8 reps each
round III - 10 reps each

^just something relatively easy to get the heart rate up

stretch

Done.

 

[Brutus_G]

It's going well Brutus.

What's up? How is training going?

I have fallen in love with strength training once again. The westside template is my drug right now. Looks like your training is almost about full body health, and function. Last time i was here you were really getting into the Bjj training, and the conditioning aspects.

 

[fufu]

I have fallen in love with strength training once again. The westside template is my drug right now. Looks like your training is almost about full body health, and function. Last time i was here you were really getting into the Bjj training, and the conditioning aspects.

Yeah right now I am not worrying about making the big 1-rep lifts. Although strength is still a big priority at the moment. I actually just started training like this a few weeks ago. I was training for pure strength again for about a year and made a lot of PR's, but I am in school for massage therapy. It's pretty physical so I want to be avoiding injuries. Right now I am training a lot of those little weak areas that I liked to ignore in the past.

 

[fufu]

Today - (power)

warm up

hang power clean -
1x10 45 lbs
1x6 89 lbs
1x3 135 lbs
1x1 155, 175, 185 lbs
5x2 195 lbs

unilateral KB push press -
5x3 each side 50 lbs

^ these were easy and fast, but I want to get my technique down.

body weight chin ups -
3x8 w/ supinated grip

core stability circuit - RI ~60-90 seconds
qdrp hip extension one side
qdrp hip extension other side
qdrp hip / contralateral shoulder extension one side
qdrp hip / contralateral shoulder extension other side
side plank one side
side plank other side
regular plank
10 push ups

5 second hold for everything except push ups
5 rounds

CoC #1 -
4x9 closes each hand

45 lb kettlebell complex - RI 60 seconds
5 swings
5 goblet squats
5 goblet lunges each leg

5 rounds

stretch

Success.

 

[fufu]

Today - (lower strength)

warm up

front squat -
1x10 45 lbs
1x8 135 lbs
1x1 185 lbs
1x8 195 lbs
1x3 205, 215, 225 lbs
1x8 195 lbs

sumo deadlift DOH grip -
2x8 325 lbs

weighted hyper extension -
3x8 +25 lbs

treadmill intervals -
incline: 15.0
speed: 7.5
20 seconds on, 20 seconds off, 6 times through

stretch

A very tough workout, but I felt very focused throughout. Grip was barely there in the last rep of both deadlift sets.

 

[Curt James]

They are a tough breed and take a lot of consistency to get good at. Great training benefits thouugh.

Best word right there. I have to work on that.

 

[mark32]

sounds good

 

[fufu]

Today - (upper strength)

warm up

speed bench press -
5x3 135 lbs

flat DB bench press -
2x4 x2 100 lbs
1x4 x2 80 lbs (was going to go for high reps but I was spent)

weighted chin ups -
4x5 +20 lbs
1x5 BW

unilateral DB row -
3x10 each side 85 lbs

lumbar stability stuff

stretch

Done.

 

[Phineas]

The numbers are looking great, fufu. Your hang clean is awesome.

 

[ihateschoolmt]

You training for strength? Those are some pretty heavy sumo deads

 

[Brutus_G]

Well good luck with your schooling buddy. Now when you get sore from heavy lifting you can get those free massages.

 

[fufu]

You training for strength? Those are some pretty heavy sumo deads

Right now I am trying to maintain my strength while building up some other abilities like body weight strength, power, power/strength endurance and basic conditioning. I am also working on fixing strength imbalances and some poor movement patterns I have developed over the years.

 

[fufu]

Well good luck with your schooling buddy. Now when you get sore from heavy lifting you can get those free massages.

Yes those free massages are nice...

 

[fufu]

The numbers are looking great, fufu. Your hang clean is awesome.

Thanks P. I used to do them all the time, very fun exercise. They feel great when you hit a perfect rep.

 

[fufu]

Today - (power)

warm up

hang power clean -
1x10 45 lbs
1x6 95 lbs
1x3 135 lbs
1x2 155, 175 lbs
1x1 185, 195 lbs
5x2 205 lbs (all of the hang cleans at 205 lbs were full hang cleans except for 2 reps, I caught them all very well though, I whacked myself in the throat most every rep)

chin ups (supinated grip) -
2x10 body weight

CoC #1 -
2x10 closes each hand

stretch

Done. Rough past few days so today was all about meat and potatoes. I was wondering when I would not be able to continue catching the cleans in the power stance, today was the day. Time to lessen the weight and ramp back up again.

 

[fufu]

Today - (lower strength)

warm up

front squat -
1x10 45 lbs
1x8 135 lbs
1x1 185 lbs
2x8 205 lbs

sumo deadlift DOH grip -
2x8 335 lbs

weighted hyper extension -
3x8 +30 lbs

stretch

Done. Deadlifts felt great, front squats were very hard.

 

[fufu]

Today - (upper strength)

warm up

speed bench press -
5x3 140 lbs

flat DB bench press -
3x5 x2 95 lbs

weighted chin up -
4x5 +25 lbs

unilateral DB row -
3x10 each side 90 lbs

treadmill intervals -
incline: 15.0
speed: 8.0
20 seconds on, 20 seconds off, 6 times through

stretch

I am toast. Taking 3-4 days off, then back for another phase of progression. While those incline intervals were short, they really sucked the energy out of me. Afterward I was feeling like I couldn't breath fast enough and my lungs felt constricted...scary feeling. All is well though.

I've dropped about 10 lbs in the past 8 weeks, on purpose of course. Right now I am around 195 lbs. I always feel best around 185-195 lbs. Chin ups have improved a lot in the past few months, at least as chin ups go. Strength has dropped some, but I feel I've maintained it pretty well considering the circumstances.

 

[fufu]

Today -

warm up

hang power clean -
1x10 45 lbs
1x6 95 lbs
1x3 135 lbs
1x1 145, 155 lbs
5x3 165 lbs

chin ups -
4x7 body weight (first 2 sets neutral grip, last 2 supinated grip)

CoC #1 -
5x3 w/ 2 second isometric hold each rep

hyper extension -
4x15 body weight

I stretched between sets.

Done. Good workout. Power cleans felt very snappy. I didn't have a lot of time to train today in the gym so I cut some things out and stretched between sets.

 

[fufu]

Today (lower strength) -

warm up

front squat -
1x10 45 lbs
1x8 135 lbs
1x3 185 lbs
5x3 205 lbs

sumo deadlift DOH grip -
1x5 135 lbs
1x3 225 lbs
1x1 315 lbs
5x3 335 lbs

body weight power endurance complex - RI 3 minutes
10 squats
5 jump squats
10 lunges each leg (20 total)
5 jump lunges each leg (10 total)

3 round

stretch

Front squats went very smoothly. Deadlifts were harder than expected, but I usually feel weak in the deadlift the first day back after a break.

The complex was tough. My legs are fried.

 

[ihateschoolmt]

Nice looking workout, those are some heavy deads.

 

[faller]

Wow I remember when this journal started! Still going strong!

That is all, just saying, carry on

 

[fufu]

Nice looking workout, those are some heavy deads.

Thanks dude. I keep feeling like the deadlifts aren't that heavy, even though they feel it!

Several months ago I was deadlifting way more, but I've lost some decent mass since then and my training program has changed a lot too. I have to get over my ego and not get so concerned with my old numbers.

I have to remind myself, I'm doing this more for health now, and not just for big numbers.

 

[fufu]

Wow I remember when this journal started! Still going strong!

That is all, just saying, carry on

I've made a lot of changes over the years and focused my work in different areas, but yep, I'm still training! Thanks for stopping in. I don't really want to ever stop.

 

[ihateschoolmt]

I have to get over my ego and not get so concerned with my old numbers.

Ya I hear you man, I am making decent progress but every time I get a PR I always think about how I was stronger at 16 years old than I am now at 21 and that shit sucks. But I'm gonna make a come back so I just have to be patient.

 

[fufu]

Ya I hear you man, I am making decent progress but every time I get a PR I always think about how I was stronger at 16 years old than I am now at 21 and that shit sucks. But I'm gonna make a come back so I just have to be patient.

Yeah, it just takes time. Consistency is huge. Look at Sean's journal. He has been sticking with the strength goals for a long time and he is putting up big numbers. Nothing fancy he did, just hard work.

 

[ihateschoolmt]

Yeah, it just takes time. Consistency is huge. Look at Sean's journal. He has been sticking with the strength goals for a long time and he is putting up big numbers. Nothing fancy he did, just hard work.

Yea you know what else sucks, we started at about the same time and used to be about the same strength I think, I remember when I used to post in his journal 5 years ago haha. Oh well it's not like I'm old now I got plenty of catch up time left.

 

[fufu]

Yea you know what else sucks, we started at about the same time and used to be about the same strength I think, I remember when I used to post in his journal 5 years ago haha. Oh well it's not like I'm old now I got plenty of catch up time left.

There's always someone stronger than you and always someone weaker than you, as long as you make progress that is really the best you can do. It is easy to get caught up on numbers, I know I do. I always have to remind myself of that.

 

[fufu]

Today - (upper strength)

warm up

flat DB bench press -
5x5 x2 80 lbs

weighted chin up -
5x5 +10 lbs (first 2 sets pronated grip, last 3 sets neutral grip)

DB row -
2x12 each side 70 lbs

facepull -
2x10 #60 w/ 3 second isometric hold at full retraction each rep

treadmill intervals -
incline: 15.0
speed: 6.0
20 seconds on, 20 seconds off
10 times through

stretch

Good workout. Today was relatively easy since it is the first upper strength day of this new phase.

 

[ihateschoolmt]

Good lookin work out.

 

[davegmb]

Double overhand grip at 335lbs on the deadlift, strong forearms Fu