Fu Fu's l337 journal

[fufu]

Today - (upper II)

warm up

overhead press -
4x8 115 lbs

unilateral DB row -
4x8 each side 85 lbs

blue theraband YTWL -
4x5

treadmill -
incline: 0.0
speed: 8.0 miles per hour (7:30 minutes per mile)
1 mile ran

BW chin ups - 5 second isometric hold up top, 5 second eccentric
3x3 (neutral grip)

stretch

Good shit. Last rep on the last set of OHP was a long grind. Rowing was pretty easy. Running went very well too, I freshened up quick after I was done.

 

[x~factor]

Looking strong on the overhead press!

 

[fufu]

Looking strong on the overhead press!

Thank you sir. Sadly I'm not nearly as strong on these as I used to be.

 

[fufu]

Today - (lower II)

warm up

power clean -
4x3 199 lbs (last rep of last set was a full squat clean)

speed box squat - 1 second pause on box
4x3 175 lbs

sumo deadlift -
5x3 295 lbs

complex - RI 60 seconds
15 KB front squat w/ x2 20 lbs
15 KB lunges each leg (30 total) w/ x2 20 lbs

stretch

Awesome. Power cleans went really well, except for the last set in which I started to get sloppy. Speed squats went well as usual. Deadlifts felt pretty easy and the conditioning work went very smoothly and I recovered quick from it.

 

[fufu]

Today - (upper I)

warm up

flat DB bench press -
1x5 x2 90 lbs
1x5 x2 95 lbs
1x3 x2 100 lbs
1x8 x2 90 lbs

weighted chin up -
6x3 +40 lbs (grips: neutral x3, supinated x3)

treadmill -
incline: 0.0
speed: 8.6 mph (6 minutes 58 seconds per mile pace)
1 mile ran

push up ladder - 5 seconds rest between ladder steps
1,2,3,4,5,6,7,6,5,4,3,2,1 (49 total push ups)

high cable facepull -
3x12 #110

BW YTWL -
2x10

stretch

Tough shit! I felt really strong in the DB pressing today, so I changed up my original plan. It felt good pressing the 100 pounders again. I feel very good about my mile time, considering I'm 192 lbs. It was a decently tough run, but I had more in me and I recovered quickly afterward.

 

[fufu]

Today - (lower I)

warm up

hang power clean -
5x3 185 lbs

front squat -
1x1 185, 199, 219, 239, 265, 275 lbs (as always, these were rock bottom)

hyper extension -
5x5 +65 lbs PR

Treadmill Intervals -
incline: 15.0
speed: 7.5 mph
30 seconds on, 30 seconds off, x4

4 minute active recovery walk

incline: 15.0
speed: 10.5 mph
10 seconds on, 40 seconds off, x5

stretch

I am beat. I haven't felt this trashed in a while. Two more sessions until I take a 4-5 day break. I stink, shower time.

 

[fufu]

Today - (upper II)

warm up

overhead press -
1x5 125, 130, 135, 140 lbs

unilateral DB row -
1x5 each side 90, 95, 100, 105, 110 lbs
1x8 each side 115 lbs

YTWL w/ 5 lb in each hand -
3x5

Treadmill -
incline: 0.0
speed: 9.3 mph (6 minutes 27 seconds per mile pace)
1 mile ran

chin ups -
3x8 BW (neutral, neutral, supinated)

stretch

Phew, another toughy. Everything felt really strong. One more session until my time off. Today's run was the fasted mile I've ran since cross country in high school. It was hard, I felt like quitting 2 1/2 minutes in. The mind is often the limiting factor on endurance work.

 

[fufu]

Today - (lower II)

95 degrees today...yeesh. Gym was a sweatfest.

warm up (shirt already soaked through)

power clean -
1x1 199, 204, 209, 214 (214 was a full clean)

speed box squat - 1 second pause on box
3x3 185 lbs

deadlift -
1x3 315, 325, 335, 345, 350 lbs

complex - RI 60 seconds (x2 25 lb KBs used for both exercises)
16 KB front squat
16 KB lunge each leg (32 total)

3 rounds

stretch

Power cleans felt off when they got heavy, when I went past 204 they got sloppy...and speed squats weren't so speedy. My last two workouts were "all out", so I wasn't sure what my body would be expecting today. Deadlifts felt good though.

Today marks the last workout of this phase...so 4-5 days off for me now.

 

[fufu]

Today - (upper I)

warm up

flat DB bench press -
4x5 x2 80 lbs

weighted chin up -
4x5 +15 lbs (grips: pronated, neutral, neutral, supinated)
2x6 BW (neutral, supinated)

push ups - RI 60 seconds
5x10 BW

Treadmill -
incline: 0.0
speed: 6.0 mph (10 minute per mile pace)
1 mile ran
-1 minute active recovery walk-
speed: 7.5 mph (8 minute per mile pace)
1/2 mile ran
-1 minute active recovery walk-
speed: 10.0 mph (6 minute per mile pace)
1/6 mile ran

stretch (I also stretched between most of my sets)

First day back. I felt fresh, everything went well. My right calcaneal tendon had some diffuse pain through it after running. I'll keep an eye on that.

 

[MCx2]

Well, I've read the last 3-4 pages. Looks like you're still kicking strong! Good to see some familiar names still here. How have you been? Are you still doing BJJ?

 

[fufu]

Well, I've read the last 3-4 pages. Looks like you're still kicking strong! Good to see some familiar names still here. How have you been? Are you still doing BJJ?

Hey man!

Yeah, I'm sticking with it. I'm keeping in good all around shape not focusing entirely on one thing or another.

I am not doing BJJ, but I have the major itch to get back to it. The problem is I am working as a clinical massage therapist now, and it is a very physical job that constantly involves my body. If I get hurt I can be out of a job for weeks or months.

I am near VERY good schools, a place under the Matt Serra banner and also TeamLink where Gonzoga trains. I may work it in slowly and see how my body feels.

Are you still training?

 

[fufu]

Today -

90 minutes Vinyasa Flow hot yoga...the room is heated to ~90 degrees w/ 100% humidity. Fookin' tough!

 

[MCx2]

Hey man!

Yeah, I'm sticking with it. I'm keeping in good all around shape not focusing entirely on one thing or another.

I am not doing BJJ, but I have the major itch to get back to it. The problem is I am working as a clinical massage therapist now, and it is a very physical job that constantly involves my body. If I get hurt I can be out of a job for weeks or months.

I am near VERY good schools, a place under the Matt Serra banner and also TeamLink where Gonzoga trains. I may work it in slowly and see how my body feels.

Are you still training?

Oh wow, congrats! That sounds awesome! I have a friend from the MMA forum I frequent that's a purple belt at Serra's main academy. Got pics on his facebook getting promoted directly from Matt and Nick. Pretty cool stuff.

I'll bet that yoga you're doing is a decent, low-impact replacement though!

 

[fufu]

Oh wow, congrats! That sounds awesome! I have a friend from the MMA forum I frequent that's a purple belt at Serra's main academy. Got pics on his facebook getting promoted directly from Matt and Nick. Pretty cool stuff.

I'll bet that yoga you're doing is a decent, low-impact replacement though!

The yoga is good stuff and would translate well to BJJ, mainly the ability to relax through stressful positions + great body weight control and balance.

 

[fufu]

Today - (lower I)

warm up

hang power clean -
4x3 165 lbs

front squat -
4x6 175 lbs

weighted hyper extension -
3x10 +35 lbs

treadmill -
incline: 0.0
speed: 10.5 mph
30 seconds on, 30 seconds off, x5
3 minute active recovery
incline: 15.0
speed: 10.0
10 seconds on, 30 seconds off, x5

stretch

I am currently cutting...I am feeling the calorie deficit after just a few days in lol. This always happens! It is amazing how much a few hundred calories a day can make. I was feeling zombie-ish through the workout, numbers are going to be generally lower the next several weeks.

 

[MCx2]

Cutting is such a mindfuck too. I don't have the mental fortitude that you do. I've just accepted chubby + getting stronger.

 

[jagbender]

Read through some of your journal I wasn't sure what hang cleans were so I looked them up. Intersting. I want to get some of the see through plates in the video

YouTube Video

 

[fufu]

Cutting is such a mindfuck too. I don't have the mental fortitude that you do. I've just accepted chubby + getting stronger.

Luckily for me, where I have difficulty putting on weight, I have it pretty easy losing weight. I cut on ~3200 cals/day, which is plenty of cals to keep me feeling full, for the most part.

When I put on weight and get past 200 lbs, I have to start eating 45-5k to make a dent it seems. For the most part, cutting is easier than bulking for me. Of course, I do miss some of the junkier foods I would eat on a bulk. I like to keep things very clean on a cut.

 

[fufu]

Read through some of your journal I wasn't sure what hang cleans were so I looked them up. Intersting. I want to get some of the see through plates in the video

YouTube Video

It's a very fun exercise. It takes a lot of time to develop the technique, but once you do, it is an amazing movement.

 

[MCx2]

Luckily for me, where I have difficulty putting on weight, I have it pretty easy losing weight. I cut on ~3200 cals/day, which is plenty of cals to keep me feeling full, for the most part.

When I put on weight and get past 200 lbs, I have to start eating 45-5k to make a dent it seems. For the most part, cutting is easier than bulking for me. Of course, I do miss some of the junkier foods I would eat on a bulk. I like to keep things very clean on a cut.

That's right, I remember that about you. I'm more of a meso/endo. I have no problem putting mass on but some fat always comes with it. The fat seems to level out at some point though and I can eat whatever I want.

Love hang cleans. I feel like I drop a little bit lower for the catch position than the guy in the video. Almost like a 1/2 front squat. Maybe I'm just short. lol

 

[fufu]

Today -

warm up

overhead press -
4x6 105 lbs

unilateral DB row -
4x6 each side 90 lbs

treadmill -
incline:0.0
speed: 6.3 mph (9 1/2 minutes per mile)
1 mile ran
-1 minute active recovery walk-
speed: 8.0 mph (7 1/2 minutes per mile)
1/2 mile ran
-1 minute active recovery walk-
speed: 10.9 mph (5 1/2 minutes per mile)
1 minute ran

BW chin up -
3x6 neutral grip

stretch

Today's weight lifting felt pretty easy. The running wasn't easy, but it wasn't hard.

I've been finding myself in shitty driving situations all week, and another one happened today on the way to the gym. I had to merge onto a highway, and people in the right lane were going very fast and tightly packed...I had to merge tightly or be forced to go off the wrong exit. So what can you do, slip in a few feet in front of another guy who blasts his horn at you...god damn that pissed me off, but it fueled a good workout.

 

[MCx2]

What's the reasoning for doing the chins after the treadmill work, if any?

 

[fufu]

I am working on increasing my chin strength & endurance. For me to progress in chin ups I need to do them at least twice a week. I just throw in some light ones to get the movement in.

If I do chins right after rows my pulling strength is already fairly fatigued, so I wait till after running.

 

[fufu]

Here is an old video from last December. I'd been meaning to upload it, but never got to it.

My deadlift rep PR w/ 405 lbs. The set was actually 8 reps, but the camera ran out of memory after rep 7. Right now I'd be lucky to hit 3 reps.

YouTube Video

 

[fufu]

Today -

90 minutes yoga...room was up to 97 degrees F today...today I felt a breakthrough in my technique. Very tough class though.

 

[MCx2]

Here is an old video from last December. I'd been meaning to upload it, but never got to it.

My deadlift rep PR w/ 405 lbs. The set was actually 8 reps, but the camera ran out of memory after rep 7. Right now I'd be lucky to hit 3 reps.

YouTube Video

Awesome lifting!

 

[fufu]

Thanks dude. One of my proudest sets ever...it was one of those days where everything felt turned on.

 

[jagbender]

Here is an old video from last December. I'd been meaning to upload it, but never got to it.

My deadlift rep PR w/ 405 lbs. The set was actually 8 reps, but the camera ran out of memory after rep 7. Right now I'd be lucky to hit 3 reps.

YouTube Video

Nice lifting

Question for you? that would be considered a Sumo? with arms inside legs?

 

[fufu]

Nice lifting

Question for you? that would be considered a Sumo? with arms inside legs?

Yes, I would consider it sumo stance deadlifting. However, it is a fairly close stance for sumo style lifting. My ankles are just inside the smooth rings on a standard weight lifting bar.

The sumo stance is a MUCH stronger position for me. It adds almost 100 lbs to my max lift compared to conventional stance.

 

[fufu]

Today - (lower II)

warm up (I timed it, my warm up takes 20 minutes, yikes...but it is worth it)

speed box pause squat - 3 second pause on box
5x3 135 lbs
super set w/
body weight jump squat -
5x3 BW

deadlift -
3x5 315 lbs

complex w/ 30 lb KB - RI 60 seconds
10 swing
10 goblet squat
10 goblet lunges each leg (20 total)

3 rounds

stretch

Short and sweet. I felt really good today.