Fu Fu's l337 journal

[fufu]

Today -

warm up

deadlift - (chalk, DOH grip)
5x5 295 lbs

DB Bulgarian squat -
4x8 each side x2 45 lbs

stir the pot - RI 60 seconds
8x30 seconds, alternate sets with cw and ccw

BW chin ups -
1x1,2,3,4,5,6,7,8,9,5
50 total chin ups

a bit of hip mobility

Done. Wow, I don't think I have ever ripped the bar from the ground from start to finish so fast before. I know that 295 is relatively light, but I never remember breaking the weight so fast off the ground before. Lockout was even faster. I found my groove today. I am concentrating on getting my torso more upright with my lats packed back tightly while ripping the bar BACK towards me off the ground. It is helping. Good stuff.

 

[fufu]

Today -

warm up

flat DB bench press -
5x6 w/ x2 85 lbs

unilateral DB row -
5x8 each side 100 lbs

roll outs from knees - RI 90 seconds
5x7 BW

stationary bike -
50 seconds 10/20, 10 seconds 16/20 RPM >100, x10
cool down

BW push ups -
6x12

high cable facepulls -
3x15 #90

hip mobility.

Great session, overall everything felt good, but the volume of today was tough.

 

[fufu]

Today -

BW chin ups - RI 2 minutes
20x5
100 total chin ups (neutral grip)

just some extra chin up volume

 

[fufu]

Today -

warm up

box squat -
5x5 255 lbs
1x10 255 lbs

unilateral DB RDL -
5x6 each side x2 55 lbs

side planks - RI 60 seconds
6x35 seconds each side (10 seconds rest between sides)

Fantastic session. Squats felt amazing. My form was locked in. Recently I've had a bit of trouble rocking too far back on my feels on the initial descent, but today I had a nice evenly placed foot, with the weight through the heels. I was really centrated today on the squats, I could feel it. I my joints felt perfectly positioned on many of the reps. I gotta remember to get my knees out and quickly spread the floor on the way up.

On the DB RDLs, I found a technique cue that helps keep me in place: 1.) keep the dumb bells evenly placed lateral to the knee, and use my floating leg to drive straight back to keep my hips level.

 

[fufu]

Today -

warm up

unilateral DB OHP -
5x8 each side 55 lbs

chin ups -
4x8 BW
3x3 +30 lbs

KB swing -
8 reps at the top of every minute, x10 minutes
80 total swings, 91.5 lb KB

standard plank - RI 60 seconds
3x45 seconds

feet on small box push up -
1x8,13,15 BW

hip mobility

Done.

 

[fufu]

Today -

warm up

deadlift - (chalk, DOH)
5x5 305 lbs

DB Bulgarian squat -
4x8 each side x2 50 lbs

stir the pot - RI 60 seconds
8x35 seconds (alternate cw and ccw)

chin ups -
2x10 BW (neutral grip)

Done. Felt super tired and kept yawning, but I pushed through for a pretty good session.

 

[fufu]

Today -

warm up

flat DB bench press -
5x5 w/ x2 90 lbs

unilateral DB row -
5x8 each side 105 lbs

roll outs from the knees - RI 2 minutes
3x8 BW

BW push ups -
6x14

high cable facepulls -
3x15 #100

hip mobility.

Tired, sluggish, did it anyway.

 

[fufu]

Today -

warm up

box squat -
1x5 265, 270, 275, 280, 285, 290, 300

unilateral DB RDL -
5x6 each side x2 60 lbs

side planks - RI 60 seconds
6x40 seconds each side (10 second rest between sides)

Done.

 

[fufu]

Today -

warm up

unilateral DB OHP -
5x6 each side 60 lbs

weighted chin ups -
1x3 35, 37.5, 40, 42.5, 45, 47.5, 50 lbs
1x1 52.5, 55, 57.5, 60 lbs

KB swing -
5 swings at the top of every minute, 15 minutes
75 total swings
91.5 lb KB

standard plank - RI 60 seconds
3x50 seconds

feet on small box push ups -
1x9, 14, 16 BW

hip mobility.

Awesome session. Everything felt great. The 91.5 lb KB felt the lightest it ever has.

 

[fufu]

Today -

warm up

deadlift - (chalk, mixed grip over 315 lbs, DOH 315)
1x1 315, 335, 355, 375, 405, 415
5x5 315 lbs

DB Bulgarian squat -
5x8 each side x2 55 lbs

Done. Ugh. Deadlifts felt good, but I wasn't quite in the groove today. Bulgarian squats...they went well, but they fucked me up.

 

[fufu]

Today -

warm up

flat DB bench press -
1x3 w/ x2 85, 90, 95, 100, 105

unilateral DB row -
1x8 each side 110, 115, 120
1x5 each side 130
1x3 each side 140 PR

roll outs from knees -
1x9 BW

BW push ups -
4x16

high cable facepulls -
1x15 #110, 120, 130

Today was a good day in the gym. That last rep with x2 105 on the bench press was a long grind, but I knew I had it. First PR in a loooonngg time.

 

[fufu]

Yesterday -

warm up

box squats -
5x6 225 lbs
1x12 225 lbs

unilateral DB RDL -
4x8 each side x2 45 lbs

side planks - RI 60 seconds
6x20 seconds each side

Done.

Today was my first day back after an 8 day break. I love squats. They felt really good today. Unilateral RDL's went pretty well, a little wobbley on some reps but overall pretty good for a first day back (I seem to have form memory loss when it comes those, it takes me a couple sessions to get back in the groove). I realized another useful form cue on the unilateral RDLs. While I keep the bells close to my knee and parallel to each other, while pushing back my floating leg, and keeping back on my closed chain heel, I push the weights forward while pushing my floating leg back. That increase in distance between my floating heel and the dumb bells seems to give me more stability.

 

[fufu]

Today -

warm up

flat dumb bell bench press -
5x8 w/ x2 75 lbs

unilateral DB row -
5x10 each side 90 lbs

high cable facepulls -
3x15 #70

hop mobility

Done. Presses felt very fast.

 

[fufu]

Today -

warm up

deadlift - DOH on first two sets, and then the first half of the last two sets
4x8 315 lbs

DB Bulgarian squat -
3x10 each side x2 35 lbs

stir the pot - RI 45 seconds
8x15 sec alternating sets with cw and ccw

Everything felt great today. I was in the groove on the deadlifts.

 

[fufu]

Today -

warm up

unilateral DB OHP -
5x10 each side 40 lbs

weighted chin ups -
6x3 +20 lbs

KB swing -
5 swings at the top of every minute, 10 minutes
50 total swings, 91.5 lb KB

standard plank - RI 60 seconds
3x35 lbs

feet on medium bench push ups -
3x8 BW

hip mobility.

Done.

 

[fufu]

Today -

warm up

box squat -
5x6 235 lbs
1x12 235 lbs

unilateral DB RDL -
4x8 each side x2 50 lbs

side planks - RI 60 seconds
6x25 seconds each side

Done. Squats felt better and better each set. The last set felt great. RDL's were relatively good too.

 

[fufu]

Today -

warm up

flat DB bench press -
5x8 w/ x2 80 lbs

unilateral DB row -
5x10 each side 95 lbs

high cable facepull -
2x15 #80

hip mobility.

Done. Pressing was very strong today.

 

[fufu]

Today -

warm up

deadlift -
4x8 325 lbs (chalk, mixed grip)

DB Bulgarian squat -
3x10 each side x2 40 lbs

stir the pot - RI 60 seconds
8x20 seconds

Done. Felt weak, tired and foggy today, but I pushed through.

 

[fufu]

Today -

warm up

unilateral DB OHP -
5x10 each side 45 lbs

weighted chin up -
6x3 +25 lbs

KB swing -
6 swings at the start of every minute, x10 minutes
60 total swings, 91.5 lb KB

standard plank - RI 60 seconds
3x40 seconds

feet on medium bench push up -
3x10 BW

hip mobility

Everything felt very strong today, especially the pressing.

 

[fufu]

Today -

warm up

box squat -
5x6 245 lbs
1x12 245 lbs

unilateral DB RDL -
4x8 each side x2 55 lbs

side planks - RI 60 seconds
6x30 each side

Done. Squats felt great.

 

[fufu]

Today -

warm up

flat DB bench press -
5x8 w/ x2 85 lbs

unilateral DB row -
5x10 each side 100 lbs

high cable facepull -
3x15 #90

hip mobility

Pressing felt unusually strong today, must be because I have been on a calorie surplus for a while now. I forgot how much of an impact that makes on strength. Great session.

 

[fufu]

Today -

warm up

deadlift - mixed grip and chalk
4x8 335 lbs

DB Bulgarian squat -
3x10 each side x2 45 lbs

Done. Wow, what a session. Deadlifts felt easier than last week. The sets were really tough, but I maintained very solid form through every rep. The sets got easier as they went on. Bulgarian squats killed my legs, but they were doable.

 

[fufu]

Today -

warm up

unilateral DB OHP -
5x10 each side 50 lbs

weighted chin up -
6x3 +30 lbs

KB swing -
7 swings at the start of every minute, x10 minutes
70 swings total, 91.5 lb KB

standard plank - RI 60 seconds
3x45 sec

feet on medium bench push ups -
3x12 BW

some stretching

Done. Good stuff. Next session with OHP will be tough, but doable.

 

[fufu]

Injury:

About an hour after my last training session, my left shoulder started to hurt during lateral rotation. My shoulder never hurt during the actual training. When my shoulder first hurt, it was a deep pain throughout the acrominal region. It ONLY hurt if I kept it in lateral rotation. Another hour went by without any pain with any movement, but then the pain came back any stayed. Now lateral rotation and adbuction hurt (pain during abduction when my arm was around parallel to horizontal). I iced it for ~30 minutes a couple times and just stayed off it. The next morning, it was still stiff an painful with the same movements, but not as bad. Now this morning, it is almost completely gone. Just a mild injury, but the pain was similar to a shoulder injury that put me out for ~a month a few years ago. Just a mild injury, but the first of its kind in a long time.

 

[fufu]

Today -

warm up

box squat -
5x6 255 lbs
1x12 255 lbs

unilateral DB RDL -
4x8 each side x2 60 lbs

side planks - RI 60 seconds
6x35 seconds each side (10 sec between sides, 60 seconds between sets)

Done.

Squats felt really good despite training at my hometown gym that has a funky squat rack. RDL's felt great too! Better than last week. I was in the groove today.

 

[fufu]

Today -

warm up

flat DB bench press -
4x7 w/ x2 90 lbs

unilateral DB row -
4x10 each side 110 lbs

high cable facepulls -
3x15 #100

hip mobility

Done. Very tough session, the weight was heavy, and each set was a grind. This is all expected at the intensity I am at.

 

[fufu]

Today -

warm up

deadlift - (chalk, mixed grip)
4x8 345 lbs

DB Bulgarian squat -
3x10 each side x2 50 lbs

Done.

Great session today. I was deep in the groove on the deadlifts, even in the latter reps of the sets, best deadlifting session in a while. Bulgarian squats killed my legs, but they didn't make me feel nauseous like they usually do.

 

[fufu]

Note on deadlifts:

I notice I am getting more bar burn on my right thigh and shin from deadlifting when compared to my left. I need to start pulling the bar more evenly by engaging my left side lats and hips more.

 

[fufu]

Today -

warm up

unilateral DB OHP -
4x10 each side 55 lbs
1x15 each side 30 lbs

weighted chin up - (neutral grip)
6x3 +35 lbs

KB swing -
8 swings at the top of every minute, x10 minutes
80 total swings, 91.5 lb KB

standard plank - RI 60 seconds
3x50 seconds

some hip and shoulder mobility

Done. Awesome session. OHP was really tough. Chin ups were relatively easy, and the swings were tough, but definitely doable. Planks were burning like a motherfucker.

 

[fufu]

Today -

warm up

box squat -
5x6 265 lbs
1x12 275 lbs PR

unilateral DB RDL -
4x8 each side x2 65 lbs PR

side planks - RI 60 seconds
6x40 seconds each side

Done.

Amazing session. I started the workout feeling a bit out of it, but the squats got better with each set, and 275x12 was the best set. It felt pretty light actually.

I was really in the groove on the unilateral RDL's.