Fu Fu's l337 journal

[davegmb]

Today -

warm up

deadlift -
5x2 405 lbs (belt, chalk, mixed grip)

RDL -
3x10 255 lbs

calf raise machine -
5x10 #130

quick pec stretches

Good stuff. Today I was tired, stiff and stressed, but the work out went very well considering those factors. Things felt relatively easy.

Lower back killer of a workout, love it

 

[fufu]

Lower back killer of a workout, love it

I actually feel the stress much more in my hamstrings usually.

 

[fufu]

Today -

warm up

flat DB bench press -
4x6 w/ x2 95 lbs

weighted chin ups -
2x5 +25 lbs (supinated both sets)

unilateral KB OHP -
4x5 each side 65 lbs

unilateral DB row -
4x5 each side 115 lbs

Benching, solid. Chin ups, need to re-assess. OHP, tough, but still manageable. Rows, easy.

 

[davegmb]

Do you not military press ever Fu?

 

[fufu]

I used to military pressing all the time, I now avoid the barbell and choose the kettlebell to do single arm work. The single arm variation involved a lot more of a stability challenge. I may go back to the traditional military press some day.

 

[fufu]

Today -

warm up

box squat -
5x5 255 lbs
2x10 225 lbs

calf raise machine -
2x15 #120
1x12 #120

Done. Squats felt VERY good. Form was on point. I haven't squatted over 6 reps in a long time. The 2 sets at 225 felt very easy and fast. Although, I was feeling pretty light headed and beat afterwards, I'm just not conditioned for those high rep sets.

 

[davegmb]

Impressive squats, all those Bulgarians are paying off

 

[fufu]

Bulgarians make a big difference. I find their are my #1 assistance move in the squat.

 

[davegmb]

Saw a video today were Louie Simmons the westside barbell guy claimed wide stance squats recruit just as much quad fibres as close stance. He said its been proven the whole stance thing is a myth! Interesting, thought I'd share.

 

[fufu]

Saw a video today were Louie Simmons the westside barbell guy claimed wide stance squats recruit just as much quad fibres as close stance. He said its been proven the whole stance thing is a myth! Interesting, thought I'd share.

Hmm, I'm not exactly sure what he meant by that, and in what context he meant in it.

I know Louie has said that the guys with big quads tend to have weaker squat because they are less hip dominant, and the strength in the squat comes from the hips. So I think I'm not sure what he means by recruitment, because obviously the quadriceps are stressed different from a PL squat compared to a Olympic lifter squat, just look at the hypertrophy differences in the two lifters.

I know that the quads are definitely stressed different from a narrow to a wide stance. In the narrow stance, I feel my quads fatigue first, in the wide stance, it is hamstrings. What that means in fiber recruitment, I'm not sure.

Do you have a link to that video>

 

[fufu]

Today -

warm up

unilateral KB OHP -
4x14 each side 45 lbs

unilateral low cable row -
4x10 each side #130

HS chest press -
3x12 w/ x2 60 lbs

stretch

Awesome session. OHP felt light, lighter than last week when I used 40 lbs for the same format of reps+sets.

 

[davegmb]

Hmm, I'm not exactly sure what he meant by that, and in what context he meant in it.

I know Louie has said that the guys with big quads tend to have weaker squat because they are less hip dominant, and the strength in the squat comes from the hips. So I think I'm not sure what he means by recruitment, because obviously the quadriceps are stressed different from a PL squat compared to a Olympic lifter squat, just look at the hypertrophy differences in the two lifters.

I know that the quads are definitely stressed different from a narrow to a wide stance. In the narrow stance, I feel my quads fatigue first, in the wide stance, it is hamstrings. What that means in fiber recruitment, I'm not sure.

Do you have a link to that video>

Yeah I posted the video in juggernauts journal

 

[fufu]

Today -

foam roll

warm up

deadlift -
5x2 415 lbs (chalk, belt, mixed grip)

RDL -
3x10 265 lbs

calf raise machine -
5x10 #140

Done. Great session. Form on deadlifting was very good today.

 

[fufu]

Today -

warm up

dumb bell bench press -
4x6 w/ x2 100 lbs

weighted chin up -
5x2 +30 lbs (all neutral grip)

unilateral KB OHP -
4x4 each side 70 lbs

unilateral DB row -
4x5 each side 120 lbs

stretch

Pressing was tough, but I got every rep solid. Chin ups, easy. KB OHP tough, but next week will be a PR attempt session. Rows went fine.

 

[fufu]

Today -

warm up

box squat -
4x5 265 lbs
2x12 225 lbs

calf raise machine -
2x15 #120

I was off today. I kept falling out of the groove on the squats. I had a 5th set at 265 programmed, but I omitted it because my body wasn't complying. I almost didn't do the lighter sets at 225.

 

[fufu]

Today -

warm up

unilateral KB OHP -
4x14 each side 50 lbs PR

unilateral low cable row -
5x8 each side #140

HS chest press -
2x12 w/ x2 65
1x10 w/ x2 65

OHP felt very solid, to the last reps.

 

[Faymus]

Awesome work man, keep it up. Keep those gains after college. I am sure after all of the gains you make in the next 5 months, you will dedicate yourself during your college experience as well.

 

[fufu]

lol, thanks. But I'm not quite sure I understand what you are saying.

 

[fufu]

6/30/12 -

foam roll

warm up

deadlift -
1x1 405, 415, 435, 455
1x1 485 lbs PR

RDL -
4x6 285 lbs

calf raise machine -
5x8 #170

Awesome session! Deadlift was tough off the floor, but after that was easy riding. I wasn't planning on going for a 1RM PR attempt, but the since the forums were down due to switching servers, I couldn't see what I did last time in the deadlift. I didn't want to go to heavy, too light, or do the same thing I did as last time, so I decided to just go for the big one. It was a 5 lb PR.

I didn't get a video, but a powerlifter at the gym told me I had "textbook form".

 

[fufu]

Today -

warm up

flat DB bench press -
5x3 w/ x2 105 lbs

weighted chin up -
5x2 +35 lbs (all neutral grip)

unilateral KB OHP -
1x3 L side, 1x4 R side 72.5 lbs
1x5 each side 72.5 lbs PR

unilateral DB row -
4x5 each side 125 lbs

Stretch

Bench press was tough...surprisingly tough. Form and ROM was solid, but it felt really heavy. Chin ups, not a problem. KB OHP, form was off the first set on the L side. Once I fortified my form, the PR came well.

 

[fufu]

Today -

foam roll
warm up

box squat -
3x3 275 lbs
2x14 225 lbs

calf raise machine -
2x15 #130

I need to re-assess somethings.

 

[fufu]

Today -

warm up

KB unilateral OHP -
2x14 each side 55 lbs PR
1x13 L side, 1x14 R side 55 lbs

low cable unilateral row -
5x8 each side #150

flat DB bench press -
2x12 w/ x2 65 lbs

stretch

OHP was really tough, but I banged out two PR sets. Almost had that third set, but I just couldn't muster it.

 

[fufu]

I did some deadlifts and RDLs today. I cut things really short. Over the past several work outs, the weights have been feeling heavier than they should. Also, I'm having a hard time mentally committing to the lifts. I'm getting sick of eating so much too. The volume of food I'm eating is stressing my lifestyle and my finances, and I'm not even putting on that much weight (about 1.25 lbs a month). Just to maintain my weight is going to take a ton of eating too, so I'm thinking about trimming down and once again gearing my training more towards quality movement and balanced ability (strength, endurance, power, flexibility).

I've been hitting some solid PRs recently in the overhead press, and I put 10 lbs on my deadlift 1RM. I won't be going away empty handed.

 

[fufu]

Today -

warm up

flat DB bench press -
1x10 x2 80, 75, 70 lbs
1x12 x2 65 lbs

unilateral DB row -
3x6 each side 130 lbs PR

unilateral KB OHP -
1x16 each side 45 lbs, 35 lbs

low cable bilateral row -
3x15 #200

cable push down -
2x12 #110

barbell curl -
2x12 65 lbs

 

[fufu]

So I'm going to be doing mostly higher rep body builder type training for a bit. I'll pick up PRs where they are available. I haven't lifted for "fun" like I did yesterday in a long time. It feels go to move the weight and not straining and going close to failure all the time.

 

[fufu]

Today -

warm up

olympic style back squat -
5x10 185 lbs

calf raise machine -
3x15 #100

Squats felt great. Form was excellent, but my left knee started hurting in between sets. Ugh!

 

[fufu]

Today -

warm up

KB unilateral OHP -
3x11 each side 60 lbs PR

unilateral low cable row -
5x8 each side #160 lbs

hammer strength chest press -
3x8 w/ x2 70 lbs

cable tricep push downs -
3x8 #130

alternating DB curls -
2x8 each side x2 40 lbs

Awesome.

 

[fufu]

Today -

warm up

deadlift -
3x10 315 lb (just chalk)

RDL -
5x5 295 lbs

calf raise machine -
5x8 #180

Been doing bodybuilder stuff recently. Giving my body a break. I feel overtrained. I tested a moderately heavy deadlift today (455 lbs) and it was a no go. I wasn't upset that I missed it, because it just confirms that my body is regressing a bit. Soon I will take some time off.

 

[fufu]

Today -

warm up

flat DB bench press -
4x10 w/ x2 75 lbs
1x12 w/ x2 65 lbs

unilateral DB row -
3x5 each side 135 lbs PR

unilateral KB OHP -
2x10 each side 50 lbs

low cable bilateral row -
3x15 #220

cable tricep push down -
2x12 #120

barbell curl -
2x10 75 lbs

Awesome. Today was my last session at the gym I've been training at for a couple years. I'm moving tomorrow to go back to school. I'm going to miss that gym.

 

[fufu]

Today -

warm up

olympic style back squat -
6x10 200 lbs

Done.