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Fu Fu's l337 journal
- Thread starter fufu
- Start date
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
I used to get really sore from them, but I've been doing them so often I barely get DOMS from them. Same thing with Bulgarian squats...which is strange because they used to always murder my legs the next day.
Yeah i always found bulgarians destroy me haha.
Thing is every time i've done high frequency squatting programs the soreness goes away after a week and i'm fine so it makes sense. Grease the groove!
Thing is every time i've done high frequency squatting programs the soreness goes away after a week and i'm fine so it makes sense. Grease the groove!
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
flat DB bench press -
4x6 w/ x2 85 lbs
weighted chin up -
4x3 +55 lbs
standard plank - RI 90 seconds
5x50 seconds
unilateral DB OHP -
4x5 each side 120 lbs
hip mobility
Done. Good stuff. One more workout and then I'll be on a 6 day break from training.
flat DB bench press -
4x6 w/ x2 85 lbs
weighted chin up -
4x3 +55 lbs
standard plank - RI 90 seconds
5x50 seconds
unilateral DB OHP -
4x5 each side 120 lbs
hip mobility
Done. Good stuff. One more workout and then I'll be on a 6 day break from training.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Yeah frequency of the exercise definitely decreases soreness. If I were to stop Bulgarian squats or swings for a couple months, and started doing them again, I'd be in pain for sure the next day.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
unilateral KB OHP -
5x4 each side 65 lbs
BW chin ups - (neutral grip)
2x11
KB swing -
12 swings at the start of each minute, x10 minutes PR
120 total swings, 91.5 lb KB
BW push ups -
3x20
Done. Most swings I've ever done in 10 minutes. Surprisingly, that wasn't the hardest swings have been.
unilateral KB OHP -
5x4 each side 65 lbs
BW chin ups - (neutral grip)
2x11
KB swing -
12 swings at the start of each minute, x10 minutes PR
120 total swings, 91.5 lb KB
BW push ups -
3x20
Done. Most swings I've ever done in 10 minutes. Surprisingly, that wasn't the hardest swings have been.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
front squat -
5x3 225
unilateral DB RDL -
4x6 each side w/ x2 65 lbs
side plank - RI 90 seconds
3x60 seconds each side PR
treadmill:
incline: 10.0
speed: 3.5
duration: 15 minutes
warm up
front squat -
5x3 225
unilateral DB RDL -
4x6 each side w/ x2 65 lbs
side plank - RI 90 seconds
3x60 seconds each side PR
treadmill:
incline: 10.0
speed: 3.5
duration: 15 minutes
Nice fronties. Belt or no belt? I'm unsure whether it makes any difference on front squats. Its always my upper back that collapses first.
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Sent from my Nexus 7 using Tapatalk
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Thanks, I'm about a month into doing front squats after not doing them for quite a while. I've never used a belt for front squats, and I don't know exactly why. I'm the same way, my upper back rounds before my lower back on the front squats. I guess I imagine the belt wouldn't offer as much help due to the mechanics of the front squat as it would the back squat, but I really don't know for sure.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
flat DB bench press -
4x6 each w/ x2 75 lbs
weighted chin up -
4x5 +20 lbs
standard plank - RI 60 seconds
5x30 seconds
unilateral DB row -
4x8 each side 100 lbs
push ups - RI 30 seconds
10x5 BW
treadmill:
incline: 10.0
speed: 3.5
duration: 20 minutes
Done. Had some sort of heart palpitation or deep chest muscle spasm at the beginning of my workout...it freaked me the fuck out. I was stretching my hip flexor, and I felt the stretch run through my abs and chest, which is normal (pretty tight after taking a week off, been sitting so much with school). As I was pulling the stretch through my anterior torso, I felt what I have experienced before, and what I think is a heart palpitation or muscle spasm, but it happened for several minutes. I got so nervous that I made it worse...I was getting dizzy, pale and my hands started going numb due to intense adrenaline. I talked to some random stranger, who was nice enough to hang out with for for a while so to make sure I was alright. I don't know what the issue was, but the palpitations were strong and lasted for 5-10 minuets. I was seriously considering calling an ambulance or something.
Like an idiot, I finished my workout (I had just barely begun at the point of the chest issue). The only caffeine I take is a cup of coffee in the morning, and I don't use any stimulant supplements or AAS. I have been extremely stressed and anxious recently...who knows.
warm up
flat DB bench press -
4x6 each w/ x2 75 lbs
weighted chin up -
4x5 +20 lbs
standard plank - RI 60 seconds
5x30 seconds
unilateral DB row -
4x8 each side 100 lbs
push ups - RI 30 seconds
10x5 BW
treadmill:
incline: 10.0
speed: 3.5
duration: 20 minutes
Done. Had some sort of heart palpitation or deep chest muscle spasm at the beginning of my workout...it freaked me the fuck out. I was stretching my hip flexor, and I felt the stretch run through my abs and chest, which is normal (pretty tight after taking a week off, been sitting so much with school). As I was pulling the stretch through my anterior torso, I felt what I have experienced before, and what I think is a heart palpitation or muscle spasm, but it happened for several minutes. I got so nervous that I made it worse...I was getting dizzy, pale and my hands started going numb due to intense adrenaline. I talked to some random stranger, who was nice enough to hang out with for for a while so to make sure I was alright. I don't know what the issue was, but the palpitations were strong and lasted for 5-10 minuets. I was seriously considering calling an ambulance or something.
Like an idiot, I finished my workout (I had just barely begun at the point of the chest issue). The only caffeine I take is a cup of coffee in the morning, and I don't use any stimulant supplements or AAS. I have been extremely stressed and anxious recently...who knows.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
deadlift - (DOH grip and chalk on all sets)
5x5 235, 245, 255, 265, 275
1x1 335, 345, 355
DB Bulgarian squat -
4x5 each side x2 40 lbs
roll out from knees - RI 60 seconds
8x3 BW
treadmill:
incline: 10.0
speed: 3.5
duration: 20 minutes
Done. Great workout.
warm up
deadlift - (DOH grip and chalk on all sets)
5x5 235, 245, 255, 265, 275
1x1 335, 345, 355
DB Bulgarian squat -
4x5 each side x2 40 lbs
roll out from knees - RI 60 seconds
8x3 BW
treadmill:
incline: 10.0
speed: 3.5
duration: 20 minutes
Done. Great workout.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
unilateral DB OHP -
6x2 each side 55 lbs
BW chin ups - neutral grip
10x6
KB swing -
5 swings at the start of every minute, x12 minutes
91.5 lb KB
60 total swings
BW push up -
10x10
hip mobility
Great session.
warm up
unilateral DB OHP -
6x2 each side 55 lbs
BW chin ups - neutral grip
10x6
KB swing -
5 swings at the start of every minute, x12 minutes
91.5 lb KB
60 total swings
BW push up -
10x10
hip mobility
Great session.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
front squat -
5x5 185 lbs
unilateral DB RDL -
4x8 each side x2 50 lbs
side plank - RI 60 seconds
6x20 seconds each side
treadmill -
incline: 10.0
speed: 4.0
duration: 15 minutes
Done.
warm up
front squat -
5x5 185 lbs
unilateral DB RDL -
4x8 each side x2 50 lbs
side plank - RI 60 seconds
6x20 seconds each side
treadmill -
incline: 10.0
speed: 4.0
duration: 15 minutes
Done.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
flat DB bench press -
4x6 w/ x2 80 lbs
weighted chin up - neutral grip
4x5 +25 lbs
standard plank - RI 60 seconds
5x40 seconds
unilateral DB row -
4x8 each side 105 lbs
push ups - RI 30 seconds
10x6 BW
treadmill:
incline: 10.0
speed: 3.5
duration: 15 minutes
hip mobility
Done. Great workout.
warm up
flat DB bench press -
4x6 w/ x2 80 lbs
weighted chin up - neutral grip
4x5 +25 lbs
standard plank - RI 60 seconds
5x40 seconds
unilateral DB row -
4x8 each side 105 lbs
push ups - RI 30 seconds
10x6 BW
treadmill:
incline: 10.0
speed: 3.5
duration: 15 minutes
hip mobility
Done. Great workout.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
deadlift - (DOH grip on all sets, chalk)
1x5 245, 255, 265, 275, 285 lbs
1x1 345, 355, 365 lbs
DB Bulgarian squat -
4x5 each side x2 45 lbs
roll outs from knees - RI 60 seconds
8x4 BW
treadmill:
incline 10.0
speed: 3.5
duration: 20 minutes
Good session overall, but with a rough start. Deadlifts were tough today, and I had a hard time getting in the groove. My left knee was bothering me, which it does time to time, but which has definitely been consistently better in recent weeks since I started working differently with some of my hip mobility stuff. What was strange is that my knee was really bothering me at the end of deadlifts, and deadlifts rarely ever aggravate my left knee issue. Stranger still, Bulgarian squats made my knee feel better.
warm up
deadlift - (DOH grip on all sets, chalk)
1x5 245, 255, 265, 275, 285 lbs
1x1 345, 355, 365 lbs
DB Bulgarian squat -
4x5 each side x2 45 lbs
roll outs from knees - RI 60 seconds
8x4 BW
treadmill:
incline 10.0
speed: 3.5
duration: 20 minutes
Good session overall, but with a rough start. Deadlifts were tough today, and I had a hard time getting in the groove. My left knee was bothering me, which it does time to time, but which has definitely been consistently better in recent weeks since I started working differently with some of my hip mobility stuff. What was strange is that my knee was really bothering me at the end of deadlifts, and deadlifts rarely ever aggravate my left knee issue. Stranger still, Bulgarian squats made my knee feel better.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
unilateral DB OHP -
6x3 each side 55 lbs
chin up - neutral grip
8x7 BW
KB swing -
6 swings at the start of every minute, x12 minutes
91.5 lb KB, 72 total swings
BW push ups -
10x12
Done.
warm up
unilateral DB OHP -
6x3 each side 55 lbs
chin up - neutral grip
8x7 BW
KB swing -
6 swings at the start of every minute, x12 minutes
91.5 lb KB, 72 total swings
BW push ups -
10x12
Done.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
front squat -
5x5 195 lbs
unilateral DB RDL -
4x8 each side x2 55 lbs
side planks - RI 60 seconds
6x25 seconds each side
treadmill:
incline: 12.0
speed: 3.0
duration: 15 minutes
Done.
warm up
front squat -
5x5 195 lbs
unilateral DB RDL -
4x8 each side x2 55 lbs
side planks - RI 60 seconds
6x25 seconds each side
treadmill:
incline: 12.0
speed: 3.0
duration: 15 minutes
Done.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
flat DB bench press -
4x6 w/ x2 85 lbs
weighted chin up -
4x5 +30 lbs
standard plank - RI 60 seconds
5x50 seconds
unilateral DB row -
4x8 each side 110 lbs
BW push up - RI 30 seconds
10x7
treadmill -
incline 12.0
speed: 3.0
duration: 15 minutes
Hip mobility. Fucking fantastic session. I was surprised how strong I felt today after training last night. Usually training heavy for 2 consecutive days is tougher.
warm up
flat DB bench press -
4x6 w/ x2 85 lbs
weighted chin up -
4x5 +30 lbs
standard plank - RI 60 seconds
5x50 seconds
unilateral DB row -
4x8 each side 110 lbs
BW push up - RI 30 seconds
10x7
treadmill -
incline 12.0
speed: 3.0
duration: 15 minutes
Hip mobility. Fucking fantastic session. I was surprised how strong I felt today after training last night. Usually training heavy for 2 consecutive days is tougher.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
deadlift - (chalk, DOH grip on all sets)
1x5 255, 265, 275, 285, 295 lbs
1x1 355, 365, 375 lbs
DB Bulgarian squat -
4x5 each side w/ x2 50 lbs
roll outs from knees - RI 60 seconds
8x5 BW
treadmill -
incline: 12.0
speed: 3.0
duration: 20 minutes
Great session. Everything felt good.
warm up
deadlift - (chalk, DOH grip on all sets)
1x5 255, 265, 275, 285, 295 lbs
1x1 355, 365, 375 lbs
DB Bulgarian squat -
4x5 each side w/ x2 50 lbs
roll outs from knees - RI 60 seconds
8x5 BW
treadmill -
incline: 12.0
speed: 3.0
duration: 20 minutes
Great session. Everything felt good.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
unilateral DB OHP -
6x4 each side 55 lbs
BW chin up -
5x8
kettlebell swing -
7 swings at the start of every minute, x12 minutes
84 total swings, 91.5 lb KB
BPM right after swings: 176
BW push ups -
10x14
hip mobility
Great session.
warm up
unilateral DB OHP -
6x4 each side 55 lbs
BW chin up -
5x8
kettlebell swing -
7 swings at the start of every minute, x12 minutes
84 total swings, 91.5 lb KB
BPM right after swings: 176
BW push ups -
10x14
hip mobility
Great session.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
front squat -
5x5 205
unilateral DB RDL -
4x8 each side x2 60 lbs
side plank - RI 60 seconds
6x30 seconds each side
treadmill -
20 minutes of varying incline and speed, but most of the duration was 15.0 incline with 3.0 speed
Great session. I was a little hung over this morning, but I felt really good in the gym. Front squats were the best they have been since I started doing them again a couple months ago. I was getting really good depth while maintaining good hip/knee position and an upright torso. Weight displacement through foot was really good too.
warm up
front squat -
5x5 205
unilateral DB RDL -
4x8 each side x2 60 lbs
side plank - RI 60 seconds
6x30 seconds each side
treadmill -
20 minutes of varying incline and speed, but most of the duration was 15.0 incline with 3.0 speed
Great session. I was a little hung over this morning, but I felt really good in the gym. Front squats were the best they have been since I started doing them again a couple months ago. I was getting really good depth while maintaining good hip/knee position and an upright torso. Weight displacement through foot was really good too.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
flat DB bench press -
4x5 w/ x2 90 lbs
weighted chin up - neutral grip
4x5 +35 lbs
standard plank - RI 90 seconds
5x60 seconds BW
unilateral DB row -
4x5 each side 120 lbs
BW push ups - RI 30 seconds
10x8
treadmill:
duration: 22 minutes
incline: 15.0 for first 15 minutes, then varying for rest of duration
speed: 3.0 for first 15 minutes, then varying for rest of duration
hip mobility
Awesome session. Everything was really tough today.
warm up
flat DB bench press -
4x5 w/ x2 90 lbs
weighted chin up - neutral grip
4x5 +35 lbs
standard plank - RI 90 seconds
5x60 seconds BW
unilateral DB row -
4x5 each side 120 lbs
BW push ups - RI 30 seconds
10x8
treadmill:
duration: 22 minutes
incline: 15.0 for first 15 minutes, then varying for rest of duration
speed: 3.0 for first 15 minutes, then varying for rest of duration
hip mobility
Awesome session. Everything was really tough today.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
deadlift - (chalk, DOH grip on all sets)
1x5 265, 275, 285, 295, 305 lbs
1x1 365, 375, 385 lbs
DB Bulgarian squat -
4x5 each side x2 55 lbs
roll outs from knees - RI 60 seconds
8x6 BW
Done. Good session. Deadlifts were on point. Bulgarian squats were a bit awkward feeling today. Rollouts were solid.
warm up
deadlift - (chalk, DOH grip on all sets)
1x5 265, 275, 285, 295, 305 lbs
1x1 365, 375, 385 lbs
DB Bulgarian squat -
4x5 each side x2 55 lbs
roll outs from knees - RI 60 seconds
8x6 BW
Done. Good session. Deadlifts were on point. Bulgarian squats were a bit awkward feeling today. Rollouts were solid.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
unilateral DB OHP -
6x5 each side 55 lbs
BW chin up - neutral grip
5x9
KB swing -
8 swings at start of every minute, x12 minutes
BW push ups -
10x16
hip mobility
Awesome session. I felt really good today.
warm up
unilateral DB OHP -
6x5 each side 55 lbs
BW chin up - neutral grip
5x9
KB swing -
8 swings at start of every minute, x12 minutes
BW push ups -
10x16
hip mobility
Awesome session. I felt really good today.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
front squat -
5x5 215 lbs
unilateral DB RDL -
4x8 each side x2 65 lbs
side plank - RI 60 seconds
6x35 seconds each side
treadmill:
incline: 12.0
speed: 3.0
duration: 18 minutes
Done.
warm up
front squat -
5x5 215 lbs
unilateral DB RDL -
4x8 each side x2 65 lbs
side plank - RI 60 seconds
6x35 seconds each side
treadmill:
incline: 12.0
speed: 3.0
duration: 18 minutes
Done.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
flat DB bench press -
4x3 w/ x2 95 lbs
weighted chin ups -
4x5 +40 lbs
standard plank - RI 90 seconds
4x70 seconds BW
unilateral DB row -
4x6 each side 120 lbs
BW push ups - RI 30 seconds
10x9
treadmill:
incline: 15.0
speed: 3.0
duration: 18 minutes (last 3 minutes were on 0.0 incline)
Hip mobility
Done. Absolutely great session. Weighted chin ups felt really strong. Bench press was TOUGH, it was a lot harder then I expected. My push up strength is getting a lot better too.
warm up
flat DB bench press -
4x3 w/ x2 95 lbs
weighted chin ups -
4x5 +40 lbs
standard plank - RI 90 seconds
4x70 seconds BW
unilateral DB row -
4x6 each side 120 lbs
BW push ups - RI 30 seconds
10x9
treadmill:
incline: 15.0
speed: 3.0
duration: 18 minutes (last 3 minutes were on 0.0 incline)
Hip mobility
Done. Absolutely great session. Weighted chin ups felt really strong. Bench press was TOUGH, it was a lot harder then I expected. My push up strength is getting a lot better too.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
deadlift - (chalk, DOH on all sets except 405...almost had 405 DOH but grip failed half way through, had to reset and switch to mixed)
1x5 275, 285, 295, 305, 315 lbs
1x1 375, 385, 405 lbs
DB Bulgarian squat -
4x5 each side w/ x2 60 lbs
roll out from knees - RI 60 seconds
8x7 W
treadmill:
incline: 15.0
speed: 3.0
duration: 20 minutes (last 5 minutes were on incline: 0.0)
Great session.
warm up
deadlift - (chalk, DOH on all sets except 405...almost had 405 DOH but grip failed half way through, had to reset and switch to mixed)
1x5 275, 285, 295, 305, 315 lbs
1x1 375, 385, 405 lbs
DB Bulgarian squat -
4x5 each side w/ x2 60 lbs
roll out from knees - RI 60 seconds
8x7 W
treadmill:
incline: 15.0
speed: 3.0
duration: 20 minutes (last 5 minutes were on incline: 0.0)
Great session.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
unilateral DB OHP -
6x6 each side 55 lbs
BW chin up - neutral grip
5x10
kettlebell swing -
9 swings at the start of every minute, x12 minutes
108 total swings, 91.5 lb KB
max heart rate: 184
BW push up -
10x17
hip mobility.
Great workout. I'm beat. I got a heart rate monitor, I'll be using it frequently.
warm up
unilateral DB OHP -
6x6 each side 55 lbs
BW chin up - neutral grip
5x10
kettlebell swing -
9 swings at the start of every minute, x12 minutes
108 total swings, 91.5 lb KB
max heart rate: 184
BW push up -
10x17
hip mobility.
Great workout. I'm beat. I got a heart rate monitor, I'll be using it frequently.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
front squat -
5x5 225 lbs
unilateral DB RDL -
4x5 each side w/ x2 70 lbs
side plank - RI 60 seconds
6x40 seconds each side
treadmill:
incline: 15.0
speed: 3.0
duration: 20 minutes (last 5 minutes were on incline: 0.0)
Done. Awesome session. Front squats were totally in the groove on the last couple sets. RDLs went very well too. Planks were surprisingly easy today.
warm up
front squat -
5x5 225 lbs
unilateral DB RDL -
4x5 each side w/ x2 70 lbs
side plank - RI 60 seconds
6x40 seconds each side
treadmill:
incline: 15.0
speed: 3.0
duration: 20 minutes (last 5 minutes were on incline: 0.0)
Done. Awesome session. Front squats were totally in the groove on the last couple sets. RDLs went very well too. Planks were surprisingly easy today.
