Fu Fu's l337 journal

[fufu]

Nice front squats! I'm up to 200lbs with them so I'm catching you up fu, much prefer them to back squats!

Nice, you are nearing the benchmark lift of 225!

 

[davegmb]

Yeah the 225lbs is my goal, hope to get there by the new year

 

[fufu]

Eat, lift, eat, sleep, eat, repeat! You'll get there.

 

[gtbmed]

I used to like doing overhead squats out of the bottom position - it really helps you learn how to stay super tight in your upper back which is the crucial part of the OHS. I should do those again - they always killed my upper back. The only problem is that OHS are tough on the wrists.

Are you training for anything specific or just trying to get stronger?

 

[fufu]

I used to like doing overhead squats out of the bottom position - it really helps you learn how to stay super tight in your upper back which is the crucial part of the OHS. I should do those again - they always killed my upper back. The only problem is that OHS are tough on the wrists.

Are you training for anything specific or just trying to get stronger?

Just strength really.

On the bottom position OHS, do you start with the bar on the pins? How do you set up for that?

 

[fufu]

Today -

warm up

flat DB bench press -
1x3 w/ x2 100 lb dumb bells
3x2 w/ x2 100 lb dumb bells

weighted chin up -
6x2 +55 lbs (pronated x2, neutral x2, supinated x2)

KB unilateral OHP -
3x8 each side 55 lbs

unilateral DB row -
3x6 each side 110 lbs

stir-the-pot -
2x75 seconds (OUCH)

stretch

Good shit. I didn't think I'd have much for the benching, and I was right. All the reps were solid though. OHP felt very solid, I really like doing them with the kettlebell.

 

[x~factor]

flat DB bench press -
1x3 w/ x2 100 lb dumb bells
3x2 w/ x2 100 lb dumb bells

Whoa!

 

[fufu]

Whoa!

Thanks x. I've actually repped out the 100's much better in the past, as well as the 105's.

I am much lighter than what I used to be though (185 instead of 205), so I am pretty happy with my strength right now.

 

[fufu]

Today -

warm up

deadlift -
6x3 325 lbs

RDL -
2x12 225 lbs

KB swing -
3x25 40 lbs

overhead plank - (elbows in front of head)
3x45 seconds

stretch

Good shit. Deadlifts are fun. RDLs killed my grip.

 

[CowPimp]

Hey did you end up graduating? I think I recall you being an exercise science major.

 

[fufu]

Hey did you end up graduating? I think I recall you being an exercise science major.

Yeah I was. I did not end up graduating with that though. I became a licensed massage therapist last summer. I am just finishing up my certification in orthopedic massage. I am seriously considering finishing my kinesiology degree though. I just have some things to figure out.

Have you stayed in touch with Patrick Ward at all? He is actually the one that inspired me to get into massage therapy. He's doing some awesome things.

 

[jagbender]

RDL's are Rack dead lifts? if So what height is the bar ?

 

[fufu]

RDL's are Rack dead lifts? if So what height is the bar ?

Nah, Romanian deadlift, not rack deadlifts.

This is what I was doing:

Romanian Deadlift form tutorial RDL - YouTube

 

[fufu]

Today -

warm up

KB Turkish get-up -
5x1 each side 70 lbs
1x2 each side 70 lbs

chin ups -
2x8 BW neutral grip
5x5 BW supinated grip

push up w/ feet on 34.5" box -
4x10 BW

bird dogs -
5 sets, 20 second isometric hold each per set.

KB single arm swing -
2x10 each side 65 lbs

Phew! I fuckin' love Turkish get-ups. I used to hate them, but now that I have my form down and I'm using heavier weight..lots of fun. I just love the feeling of having the weight drive down through my arm into my spine as I stand up with it.

I need to work on my chin up repping, so I am going to start doing a lot of sets of moderate-lowish reps, as my chin up endurance is not great.

Soon I'll be transitioning to hand stand push ups (feet on the wall of course), I am looking forward to that.

 

[x~factor]

I need to work on my chin up repping, so I am going to start doing a lot of sets of moderate-lowish reps, as my chin up endurance is not great.

Good plan. I had the same problem before.

 

[fufu]

Good plan. I had the same problem before.

Yeah, I find high volume works well for increasing chins.

 

[fufu]

Today -

warm up

front squat -
6x3 243 lbs

Bulgarian DB squats -
3x8 each side x2 50 lb dumb bells

weighted hyper extension -
3x8 +70 lbs PR

Front squats felt so good, form was on spot today. Torso upright, neck packed, knees out and ass to grass.

Bulgarian squats...fuck me, they are so hard.

Weighted hyper extensions just exacerbated the discomfort from the Bulgarian squats. They inverted component of the lift fucks with my blood pressure when I'm really tired.

 

[fufu]

Today -

warm up

flat DB bench press -
4x3 w/ x2 100 lb dumb bells

weighted chin up -
6x2 +60 lbs (x2 pronated, x2 neutral, x2 supinated)

KB unilateral OHP -
1x8 each side 60 lbs
1x6 each side 60 lbs
1x20 each side 40 lbs

unilateral DB row -
3x6 each side 115 lbs

stir-the-pot -
2x40 seconds

overhead plank (post on hands, now elbows) -
2x40 seconds

stretch

Phew! Great workout. Last week I did 4x2 with the 100 lb dumb bells, just an extra rep this week. Everything felt good, I love those KB over head presses.

 

[fufu]

Today -

warm up

deadlift -
6x3 335 lbs

RDL -
3x8 235 lbs

KB swing -
4x20 60 lbs

overhead single arm push up plank -
3x20 seconds each side

side plank -
2x20 seconds each side

stretch

Today I felt like I lifted with the best deadlift technique I ever have. I'm still working up with the light weight, and it is paying off. I got the hips nice and low, and the bar pulling back towards me. I've been using the "pack the neck" technique a lot recently, and my squats, deadlifts and swings feel stronger as a result.

 

[jagbender]

Nah, Romanian deadlift, not rack deadlifts.

This is what I was doing:


Romanian Deadlift form tutorial RDL - YouTube

Thanks those look like a good way to increase your mid point strength. that is where I am weakest.

 

[davegmb]

I keep meaning to do Bulgarians again, but get that sickly feeling in my stomach at the thought and end up missing them out

 

[Gazhole]

"Pack the neck" ??? What is that?

Deadlifts look great though. I find the same thing, the more time i take with warmup sets the better off my heavies are. I think you really need to train the groove with deadlifts and slow everything the fuck down.

 

[fufu]

"Pack the neck" ??? What is that?

Deadlifts look great though. I find the same thing, the more time i take with warmup sets the better off my heavies are. I think you really need to train the groove with deadlifts and slow everything the fuck down.

It is basically creating a neutral spine in the neck, along with the thoracic and lumbar regions of the spine. There theory is, creating a neutral cervical spine reflexively activates your keep core stabilizers, and leads to better force transfer throughout the torso in hip extension movements. Here is an article about it:

Packing in the neck | Charlie Weingroff

some audio:

Interview with Dr. Charlie Weingroff by Pat Flynn RKC - Part 1 - Packing in the Neck - YouTube
Pat Flynn Interviews Dr. Charlie Weingroff - Part 2 - "Packing in the Neck" - YouTube
Pat Flynn Interviews Dr. Charlie Weingroff - Part 3 - Packing in the Neck - YouTube

 

[fufu]

Thanks those look like a good way to increase your mid point strength. that is where I am weakest.

They are my number 1 hamstring exercise. If you do them right, by pushing the hips back as far as you can, your hamstrings will feel it. They are great for increasing my deadlift.

 

[fufu]

I keep meaning to do Bulgarians again, but get that sickly feeling in my stomach at the thought and end up missing them out

Yup, been there. I've not done them for that same reason. They are such a great exercise though...a great way to increase my back/front squats. A great hypertrophy exercise in my experience as well.

 

[fufu]

Today -

warm up

KB Turkish get-up -
6x1 each side 75 lbs PR

KB pistol -
5x3 each side +40 lbs PR

chin up -
6x6 BW

push up w/ feet on 50 inch box -
2x10 BW
3x5 BW

stretch

I'm beat. TGUs felt awesome. The kettlebells at my gym only go up to 60 lbs, so I looped a dime and a nickel with a band around the KB handle to add the extra 15 lbs. God damn I like those get-ups.

Pistols felt pretty easy, balance and technique can be an issue on those, not so much strength. I'm slowly progressing my feet on box push ups to eventually do hand stand push ups. I think next week I'll do the official vertical press.

I had a late training session tonight after a ton of work. I am ready to eat and sleep.

 

[fufu]

Today -

warm up

front squat -
6x2 253 lbs

DB Bulgarian squat -
3x6 each side x2 55 lbs

front squats (form work) -
2x20 89 lbs

Good shit. Some of those front squat reps took me rock bottom, I kept getting pitched forward a bit. Nothing too bad though.

 

[jagbender]

They are my number 1 hamstring exercise. If you do them right, by pushing the hips back as far as you can, your hamstrings will feel it. They are great for increasing my deadlift.

I am taking a couple weeks off lifting and hitting cardio pretty hard.
Letting my tendons and joints heal.
Will try these after Christmas. Thanks for the pointers on how to do them properly

 

[fufu]

I am taking a couple weeks off lifting and hitting cardio pretty hard.
Letting my tendons and joints heal.
Will try these after Christmas. Thanks for the pointers on how to do them properly

Sounds good, are you suffering from any specific pains?

 

[fufu]

Today -

warm up

flat DB bench press -
4x4 w/ x2 100 lb dumb bells

weighted chin up -
4x2 +65 lbs (x3 neutral grip, x1 supinated grip)
1x3 +45 lbs supinated grip

unilateral KB OHP -
1x5 right side 65 lbs, 1x5 left side 60 lbs
1x5 right side 65 lbs, 1x3 left side 62.5 lbs
1x15 each side 45 lbs

^my left shoulder is really weird. I had to wrap around little plates to add the weight to the KB, and it was halting me from getting in a good starting position with my left side. My left shoulder is weird and if I can't get a good tight position before pressing with heavy weight, I can't at all. I almost never train a heavier weight on one side compared to the other, but today I just couldn't get positioned correctly.

unilateral DB row -
3x6 each side 120 lbs

stir-the-pot -
4x30 seconds

overhead plank -
1x60 seconds

stretch

Great session. Today I was really pushing my strength to the limit. 2 weeks ago with the DB bench press I did 4x2 with the 100 lbs, and that was a struggle, I had no strength for a third rep. Last week I did 4x3 and that was a struggle, no strength for a 4th rep. Today I did 4x4, and that was a struggle, no strength for a 5th rep. I usually don't train so close to failure week after week, but I've been eating so much recently, so it has been working out. I'm not going to carry this another week though, I know I'm at my limit. I'm about ready for a 4 day break from training.

I was pushing my limit on the OHP press and chin ups as well.