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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
Today -
warm up
front squat -
1x5 155, 180
1x7 205 lbs
unilateral DB RDL -
3x4 each side w/ x2 70 lbs
barbell RDL - (chalk, DOH)
3x10 w/ 185 lbs
leg press -
3x12 w/ x2 90 lbs
HS seated calf raise -
3x10 w/ x2 25 lbs
side plank w/ vertical press - RI 60 seconds
5x5 each side w/ 15 lbs
bike -
1 minute lvl 8,9,10,11,12,13
2 minute lvl 14,13,12,11,10,9,8
AHR: 154
MHR: 165
Done. Good stuff. Training is fun again.
warm up
front squat -
1x5 155, 180
1x7 205 lbs
unilateral DB RDL -
3x4 each side w/ x2 70 lbs
barbell RDL - (chalk, DOH)
3x10 w/ 185 lbs
leg press -
3x12 w/ x2 90 lbs
HS seated calf raise -
3x10 w/ x2 25 lbs
side plank w/ vertical press - RI 60 seconds
5x5 each side w/ 15 lbs
bike -
1 minute lvl 8,9,10,11,12,13
2 minute lvl 14,13,12,11,10,9,8
AHR: 154
MHR: 165
Done. Good stuff. Training is fun again.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
barbell OHP -
1x5 100, 115, 130 lbs (wrist wraps, false grip)
weighted chin up -
3x3 +35 lbs (neutral grip)
unilateral KB OHP -
2x8 each side 40 lbs
BW PU -
2x15
low cable unilateral row -
5x10 each side #70
half kneeling bottoms up KB press -
2x5 each side w/ 15 lbs
overhead elbow extension -
3x10 #80
alternating DB curl -
3x10 each side x2 25 lbs
treadmill:
speed/incline/duration
3.0/15/20 minutes (not including warm up and cool down)
AHR: 165
MHR: 177
hip mobility
Great session. It's fun doing barbell OHP again.
warm up
barbell OHP -
1x5 100, 115, 130 lbs (wrist wraps, false grip)
weighted chin up -
3x3 +35 lbs (neutral grip)
unilateral KB OHP -
2x8 each side 40 lbs
BW PU -
2x15
low cable unilateral row -
5x10 each side #70
half kneeling bottoms up KB press -
2x5 each side w/ 15 lbs
overhead elbow extension -
3x10 #80
alternating DB curl -
3x10 each side x2 25 lbs
treadmill:
speed/incline/duration
3.0/15/20 minutes (not including warm up and cool down)
AHR: 165
MHR: 177
hip mobility
Great session. It's fun doing barbell OHP again.
Last edited:
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
deadlift - (chalk, DOH on first 2 sets) [STARTED DOING DEADLIFTS WITH NO SHOES TRAINING SHORT FOOT POSTURE]
1x5 245, 280 lbs
1x10 320 lbs (more in tank)
Bulgarian squat -
3x10 each side w/ x2 30 lbs
calf raises -
2x10 #220
1x14 #220
static holds w/ DBs - RI 2 minutes
3x20 seconds w/ x2 120 lbs
roll out stuff -
5 roll outs from standing till loss of spinal stability, then collapse
5 roll outs from standing till plank position, then back to initial position
10 roll outs from knees
bike -
1 minute at level 8,9,10,11,12,13,14,15
5 minutes at level 8
AHR: 162
MHR: 174
Good shit. 5/3/1 is fun.
warm up
deadlift - (chalk, DOH on first 2 sets) [STARTED DOING DEADLIFTS WITH NO SHOES TRAINING SHORT FOOT POSTURE]
1x5 245, 280 lbs
1x10 320 lbs (more in tank)
Bulgarian squat -
3x10 each side w/ x2 30 lbs
calf raises -
2x10 #220
1x14 #220
static holds w/ DBs - RI 2 minutes
3x20 seconds w/ x2 120 lbs
roll out stuff -
5 roll outs from standing till loss of spinal stability, then collapse
5 roll outs from standing till plank position, then back to initial position
10 roll outs from knees
bike -
1 minute at level 8,9,10,11,12,13,14,15
5 minutes at level 8
AHR: 162
MHR: 174
Good shit. 5/3/1 is fun.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
bench press -
1x3 140, 160, 180 (my new bench mantra is tight legs, tight grip, and tight back)
flat DB bench press -
3x12 w/ x2 55 lbs
unilateral DB row -
4x10 each side w/ 95 lbs
5-way plank complex -
standard plank
l hip extended
r hip extended
r arm off ground
l arm off ground
10 seconds each
4 sets
then 1 set of 1x35 seconds with standard plank
facepull -
3x15 #42.5
cable push down -
3x10 #110
EZ bar curl (wide grip) -
3x10 w/ 55 lbs
hip mobility
t-spine mobility
treadmill -
speed/incline/duration
3.1/15/15 minutes
AHR: 164
MHR: 176
Awesome session.
bench press -
1x3 140, 160, 180 (my new bench mantra is tight legs, tight grip, and tight back)
flat DB bench press -
3x12 w/ x2 55 lbs
unilateral DB row -
4x10 each side w/ 95 lbs
5-way plank complex -
standard plank
l hip extended
r hip extended
r arm off ground
l arm off ground
10 seconds each
4 sets
then 1 set of 1x35 seconds with standard plank
facepull -
3x15 #42.5
cable push down -
3x10 #110
EZ bar curl (wide grip) -
3x10 w/ 55 lbs
hip mobility
t-spine mobility
treadmill -
speed/incline/duration
3.1/15/15 minutes
AHR: 164
MHR: 176
Awesome session.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
front squat -
1x3 170, 190 lbs
1x5 215 lbs
unilateral DB RDL -
3x4 each side w/ x2 75 lbs
barbell RDL -
3x10 w/ 195 lbs (DOH, chalk)
leg press -
3x12 w/ x2 95 lbs
HS seated calf raise -
2x10 w/ x2 30 lbs
1x14 w/ x2 30 lbs
t-spine mobility
side plank with vertical press - RI 60 seconds
5x5 each side w/ 20 lbs
bike -
1 minutes level 8,9,10,11,12,13,14
2 minutes level 15,14,13,12,11,10,9,8
AHR: 159
MHR: 171
Awesome session.
warm up
front squat -
1x3 170, 190 lbs
1x5 215 lbs
unilateral DB RDL -
3x4 each side w/ x2 75 lbs
barbell RDL -
3x10 w/ 195 lbs (DOH, chalk)
leg press -
3x12 w/ x2 95 lbs
HS seated calf raise -
2x10 w/ x2 30 lbs
1x14 w/ x2 30 lbs
t-spine mobility
side plank with vertical press - RI 60 seconds
5x5 each side w/ 20 lbs
bike -
1 minutes level 8,9,10,11,12,13,14
2 minutes level 15,14,13,12,11,10,9,8
AHR: 159
MHR: 171
Awesome session.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
barbell OHP -
1x3 105, 120
1x5 135 lbs
weighted chin up -
3x3 +40 lbs (neutral grip)
unilateral KB OHP -
3x9 each side w/ 40 lbs
low cable unilateral row -
5x10 each side #80
half kneeling bottoms up KB OHP -
2x5 each side 20 lbs
OH elbow extension -
3x10 #90
alternating DB curl -
3x10 each side w/ x2 30 lbs
treadmill -
speed/incline/duration
3.1/15/20 (not including warm up and cool down)
AHR: 167
MHR: 179
hip mobility (favoring prone external hip rotation stretch to supine, using gravity in the prone position makes it much more effective)
t-spine mobility
warm up
barbell OHP -
1x3 105, 120
1x5 135 lbs
weighted chin up -
3x3 +40 lbs (neutral grip)
unilateral KB OHP -
3x9 each side w/ 40 lbs
low cable unilateral row -
5x10 each side #80
half kneeling bottoms up KB OHP -
2x5 each side 20 lbs
OH elbow extension -
3x10 #90
alternating DB curl -
3x10 each side w/ x2 30 lbs
treadmill -
speed/incline/duration
3.1/15/20 (not including warm up and cool down)
AHR: 167
MHR: 179
hip mobility (favoring prone external hip rotation stretch to supine, using gravity in the prone position makes it much more effective)
t-spine mobility
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
deadlift -
1x3 265, 300 (DOH)
1x10 340 lbs (belt, mixed grip)
Bulgarian squat -
3x10 each side w/ x2 35 lbs
calf raise -
2x10 #235
1x14 #235
DB static holds - RI 2 minutes
3x25 seconds w/ x2 120 lbs
roll out work - RI 2 minutes
6 roll outs from feet till loss of anti-extension
6 roll outs from feet to plank position, then back
11 roll outs from knees
t-spine mobility
did bike and elliptical work
Good session. I'm tapering down my cardio work, especially when on the bike b/c it is just too much volume for my legs.
warm up
deadlift -
1x3 265, 300 (DOH)
1x10 340 lbs (belt, mixed grip)
Bulgarian squat -
3x10 each side w/ x2 35 lbs
calf raise -
2x10 #235
1x14 #235
DB static holds - RI 2 minutes
3x25 seconds w/ x2 120 lbs
roll out work - RI 2 minutes
6 roll outs from feet till loss of anti-extension
6 roll outs from feet to plank position, then back
11 roll outs from knees
t-spine mobility
did bike and elliptical work
Good session. I'm tapering down my cardio work, especially when on the bike b/c it is just too much volume for my legs.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Yesterday -
warm up
bench press -
1x5 150
1x3 170
1x2 190
flat DB bench press -
3x12 w/ x2 60 lbs
unilateral DB row -
4x10 each side w/ 100 lbs
4-way plank - RI 2 minutes
left hip extended
right hip extended
right arm off floor
left arm off floor
15 seconds per position, 10 seconds rest between positions
1x40 seconds standard plank
facepull -
3x15 #47.5
cable pushdown -
3x10 #120
EZ bar curl - wider grip
3x10 w/ 60 lbs
t-spine mobility
hip mobility
Done. I find aggressively externally rotating my shoulder and spreading the bar on the bench press makes my shoulders feel better.
warm up
bench press -
1x5 150
1x3 170
1x2 190
flat DB bench press -
3x12 w/ x2 60 lbs
unilateral DB row -
4x10 each side w/ 100 lbs
4-way plank - RI 2 minutes
left hip extended
right hip extended
right arm off floor
left arm off floor
15 seconds per position, 10 seconds rest between positions
1x40 seconds standard plank
facepull -
3x15 #47.5
cable pushdown -
3x10 #120
EZ bar curl - wider grip
3x10 w/ 60 lbs
t-spine mobility
hip mobility
Done. I find aggressively externally rotating my shoulder and spreading the bar on the bench press makes my shoulders feel better.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
11/26/15
warm up
front squat -
1x5 180
1x3 205
1x4 230
unilateral DB RDL -
3x4 each side w/ x2 80 lbs
barbell RDL -
3x10 w/ 205 lbs (DOH)
leg press -
3x12 w/ x2 100 lbs
HS seated calf raise -
2x10 w/ x2 35
1x12 w/ x2 35
side plank w/ 30 lb KB held OH -
5x15 seconds each side
treadmill:
speed/incline/duration
3.2/15/15 (not including warm up and cool down)
AHR: 167
MHR: 182
t-spine mobility
warm up
front squat -
1x5 180
1x3 205
1x4 230
unilateral DB RDL -
3x4 each side w/ x2 80 lbs
barbell RDL -
3x10 w/ 205 lbs (DOH)
leg press -
3x12 w/ x2 100 lbs
HS seated calf raise -
2x10 w/ x2 35
1x12 w/ x2 35
side plank w/ 30 lb KB held OH -
5x15 seconds each side
treadmill:
speed/incline/duration
3.2/15/15 (not including warm up and cool down)
AHR: 167
MHR: 182
t-spine mobility
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
barbell OHP -
1x5 115
1x3 130
1x3 145 lbs
weighted chin up - (neutral grip)
3x3 +45 lbs
unilateral KB OHP -
3x10 each side w/ 40 lbs
low cable unilateral row -
5x10 each side #90
half kneeling bottoms up KB press -
5x1 each side w/ 30 lbs
alternating DB curl -
3x10 each side w/ x2 35 lbs
OH cable elbow extension -
3x10 #100
treadmill:
speed/incline/duration
3.0/15/15 (not including warm up and cool down)
AHR: 164
MHR: 174
hip mobility
t-spine mobility
Awesome session. Everything felt really strong. I'm now getting in the groove of the barbell OHP again.
warm up
barbell OHP -
1x5 115
1x3 130
1x3 145 lbs
weighted chin up - (neutral grip)
3x3 +45 lbs
unilateral KB OHP -
3x10 each side w/ 40 lbs
low cable unilateral row -
5x10 each side #90
half kneeling bottoms up KB press -
5x1 each side w/ 30 lbs
alternating DB curl -
3x10 each side w/ x2 35 lbs
OH cable elbow extension -
3x10 #100
treadmill:
speed/incline/duration
3.0/15/15 (not including warm up and cool down)
AHR: 164
MHR: 174
hip mobility
t-spine mobility
Awesome session. Everything felt really strong. I'm now getting in the groove of the barbell OHP again.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
deadlift - (barefoot, MG, chalk, no belt)
1x5 280
1x3 320
1x10 355
DB Bulgarian squat -
3x10 each side w/ x2 40 lbs
calf raise -
2x10 #250
1x14 #250
roll out work - RI 2 minutes
roll out from feet till loss of anti-extension x7
roll out from feet till plank position, then back x7
roll out from knees x12
static holds -
3x30 seconds w/ x2 120 lbs
elliptical -
15 minutes duration (not including cool down)
varied intensities
AHR: 167
MHR: 180
t-spine mobility
Awesome session. Deadlifts felt amazing. The set of 10 might have been a PR. I really like deadlifting barefoot. Interestingly, I find that wearing a belt now actually makes me deadlift worse, which is very strange. Using a belt used to help significantly. I've trained spinal stability very intently in the past couple years, and that might be why the belt isn't helping. I feel I can't get into the right pulling position with a belt. Idk, I feel it limits me getting in the right groove. Maybe I just need to learn how to use it again. It is so strange because slapping on the belt used to make a huge difference.
This was the last day of the first cycle of 5/3/1. Instead of deloading for a week, I'm just going to take 4-5 days off.
warm up
deadlift - (barefoot, MG, chalk, no belt)
1x5 280
1x3 320
1x10 355
DB Bulgarian squat -
3x10 each side w/ x2 40 lbs
calf raise -
2x10 #250
1x14 #250
roll out work - RI 2 minutes
roll out from feet till loss of anti-extension x7
roll out from feet till plank position, then back x7
roll out from knees x12
static holds -
3x30 seconds w/ x2 120 lbs
elliptical -
15 minutes duration (not including cool down)
varied intensities
AHR: 167
MHR: 180
t-spine mobility
Awesome session. Deadlifts felt amazing. The set of 10 might have been a PR. I really like deadlifting barefoot. Interestingly, I find that wearing a belt now actually makes me deadlift worse, which is very strange. Using a belt used to help significantly. I've trained spinal stability very intently in the past couple years, and that might be why the belt isn't helping. I feel I can't get into the right pulling position with a belt. Idk, I feel it limits me getting in the right groove. Maybe I just need to learn how to use it again. It is so strange because slapping on the belt used to make a huge difference.
This was the last day of the first cycle of 5/3/1. Instead of deloading for a week, I'm just going to take 4-5 days off.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Was supposed to rest longer before I started the next training cycle, but I'll rest longer between days for the first week of this cycle. I just needed to get in the gym for my mind.
Today -
bench press -
1x5 135
1x5 155
1x5 175
flat DB bench press -
3x12 w/ x2 55 lbs
unilateral DB row -
4x10 each side w/ 95 lbs
plank work -
R arm off ground
L arm off ground
R leg off ground
L leg off ground
10 seconds each, 20 seconds between positions, 60 minutes between sets
2 minutes rest after 4-way planks, then 1x35 seconds standard plank
cable facepull -
3x15 #42.5
cable pushdown -
3x10 #110
EZ bar curl (wider grip) -
3x10 w/ 55 lbs
hip mobility
t-spine mobility
Awesome session. No right shoulder pain when I do t-spine mobility and use good benching form aggressively using my lats and external shoulder rotators. When I get into the right groove, my right shoulder feels so great and my bench feels strong. On my last set, I didn't set-up properly and I had a tinge of pain on the 4th rep. I needed to get my upper back tighter and grip the bar harder before lifting the weight off the rack. My bench is really low right now, but as I mentioned earlier, I stopped doing barbell benching for over 3 years and I am just now getting back into it.
Today -
bench press -
1x5 135
1x5 155
1x5 175
flat DB bench press -
3x12 w/ x2 55 lbs
unilateral DB row -
4x10 each side w/ 95 lbs
plank work -
R arm off ground
L arm off ground
R leg off ground
L leg off ground
10 seconds each, 20 seconds between positions, 60 minutes between sets
2 minutes rest after 4-way planks, then 1x35 seconds standard plank
cable facepull -
3x15 #42.5
cable pushdown -
3x10 #110
EZ bar curl (wider grip) -
3x10 w/ 55 lbs
hip mobility
t-spine mobility
Awesome session. No right shoulder pain when I do t-spine mobility and use good benching form aggressively using my lats and external shoulder rotators. When I get into the right groove, my right shoulder feels so great and my bench feels strong. On my last set, I didn't set-up properly and I had a tinge of pain on the 4th rep. I needed to get my upper back tighter and grip the bar harder before lifting the weight off the rack. My bench is really low right now, but as I mentioned earlier, I stopped doing barbell benching for over 3 years and I am just now getting back into it.
HTBmuscles
Newbie
Great, will be waiting for updates.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
front squat -
1x5 165, 190
1x6 215
unilateral DB RDL -
3x3 each side w/ x2 75 lbs
barbell RDL -
3x10 w/ 195 lbs (DOH)
leg press -
3x12 w/ x2 95 lbs
hammer strength seated calf raise -
2x10 w/ x2 30 lbs
1x15 w/ x2 30 lbs
side plank holding KB OH well abducted upper hip - (this caused some near-cramps in my tfl and glute med, Pigeon stretch helped between sets)
5x10 seconds each side w/ 15 lb KB
t-spine mobility
Good stuff.
warm up
front squat -
1x5 165, 190
1x6 215
unilateral DB RDL -
3x3 each side w/ x2 75 lbs
barbell RDL -
3x10 w/ 195 lbs (DOH)
leg press -
3x12 w/ x2 95 lbs
hammer strength seated calf raise -
2x10 w/ x2 30 lbs
1x15 w/ x2 30 lbs
side plank holding KB OH well abducted upper hip - (this caused some near-cramps in my tfl and glute med, Pigeon stretch helped between sets)
5x10 seconds each side w/ 15 lb KB
t-spine mobility
Good stuff.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
barbell OHP -
1x5 105, 120, 135 lbs (wrist wraps)
weighted chin up -
3x3 +40 lbs (neutral grip)
DB unilateral OHP -
3x8 each side w/ 45 lbs
low cable unilateral row -
5x10 each side #80
half kneeling bottoms up KB OHP - RI 60 seconds
5x1 each side w/ 30 lbs (extending t-spine is a great cue for me with this exercise)
overhead elbow extension -
3x10 #90
alternating DB curl -
3x10 w/ x2 30 lbs
hip mobility
t-spine mobility
treadmill:
speed/incline/duration
3/15/15 (not including warm up and cool down)
AHR: 159
MHR: 169
Great session.
warm up
barbell OHP -
1x5 105, 120, 135 lbs (wrist wraps)
weighted chin up -
3x3 +40 lbs (neutral grip)
DB unilateral OHP -
3x8 each side w/ 45 lbs
low cable unilateral row -
5x10 each side #80
half kneeling bottoms up KB OHP - RI 60 seconds
5x1 each side w/ 30 lbs (extending t-spine is a great cue for me with this exercise)
overhead elbow extension -
3x10 #90
alternating DB curl -
3x10 w/ x2 30 lbs
hip mobility
t-spine mobility
treadmill:
speed/incline/duration
3/15/15 (not including warm up and cool down)
AHR: 159
MHR: 169
Great session.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Yesterday -
warm up
deadlift - (MG, chalk)
1x5 250, 290
1x11 330 lbs (more left in tank)
DB Bulgarian squat -
3x10 each side w/ x2 35 lbs
calf raise -
2x10 #235
1x14 #235
static hold - RI 2 minutes
3x25 seconds w/ x2 120 lbs
roll out work - RI 2 minutes
x5 RO from standing till loss of anti-extension, then collapse
x5 RO from standing to ~4 inches past plank position, then back
1x10 RO from knees
15 minutes on elliptical, varying intensity -
AHR: 160
MHR: 180
t-spine mobility
Deadlift warm up sets felt a little off, but the working sets felt fucking fantastic, especially the last one.
warm up
deadlift - (MG, chalk)
1x5 250, 290
1x11 330 lbs (more left in tank)
DB Bulgarian squat -
3x10 each side w/ x2 35 lbs
calf raise -
2x10 #235
1x14 #235
static hold - RI 2 minutes
3x25 seconds w/ x2 120 lbs
roll out work - RI 2 minutes
x5 RO from standing till loss of anti-extension, then collapse
x5 RO from standing to ~4 inches past plank position, then back
1x10 RO from knees
15 minutes on elliptical, varying intensity -
AHR: 160
MHR: 180
t-spine mobility
Deadlift warm up sets felt a little off, but the working sets felt fucking fantastic, especially the last one.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
barbell bench press -
1x3 145, 165, 185
flat DB bench press -
3x12 w/ x2 60 lbs
unilateral DB row -
4x10 each side 100 lbs
plank work:
R arm off ground
L arm off ground
R leg off ground
L leg off ground
12.5 seconds each position, cycled through 4 times with 27.5 seconds rest between positions
2 minutes rest after 10 sets of positional work, then 1x40 seconds of a standard plank
cable facepull -
3x15 #47.5
cable pushdown -
3x10 #120
EZ bar curl -
3x10 w/ 60 lbs
treadmill:
3.0/15/15 (not including warm up and cool down)
AHR: 164
MHR: 175
hip mobility
t-spine mobility
Awesome session. The last bench press set felt very in the groove and strong. I pulled my scaps back and down very well, and kept them there through the duration of the set. Getting and keeping my scaps back w/external shoulder rotation seems to be the best form cue for me in the bench press right now, along with gripping the bar as hard as possible.
warm up
barbell bench press -
1x3 145, 165, 185
flat DB bench press -
3x12 w/ x2 60 lbs
unilateral DB row -
4x10 each side 100 lbs
plank work:
R arm off ground
L arm off ground
R leg off ground
L leg off ground
12.5 seconds each position, cycled through 4 times with 27.5 seconds rest between positions
2 minutes rest after 10 sets of positional work, then 1x40 seconds of a standard plank
cable facepull -
3x15 #47.5
cable pushdown -
3x10 #120
EZ bar curl -
3x10 w/ 60 lbs
treadmill:
3.0/15/15 (not including warm up and cool down)
AHR: 164
MHR: 175
hip mobility
t-spine mobility
Awesome session. The last bench press set felt very in the groove and strong. I pulled my scaps back and down very well, and kept them there through the duration of the set. Getting and keeping my scaps back w/external shoulder rotation seems to be the best form cue for me in the bench press right now, along with gripping the bar as hard as possible.
James Blunt
Registered
Oops, that really sounds great! u deserve a good body shape.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
front squat -
1x3 175, 200, 225 lbs (tweaked back)
unilateral DB RDL -
3x3 w/ x2 80 lbs
barbell RDL -
3x10 w/ 205 lbs
leg press -
3x12 w/ x2 100 lbs
HS seated calf raise -
2x10 w/ x2 35 lbs
1x15 w/ x2 35 lbs
side plank with KB OH and abducted hip -
5x10 seconds each side w/ 20 lbs
treadmill:
varying incline and intensity
AHR: 145
MHR: 169
t-spine mobility
I tweaked my lower back on the last set of front squats. I don't know exactly what happened. I took a really long rest interval before 225, got really psyched, went for it, and when I unracked the weight/initially descended, my back went from really tense, to really loose, to really tense, and in that sudden loss of tension, I feel like threw my back out a little. I've done this exact thing a couple times in the past couple years doing front squats and kettlebell swings. I think I was too vigorous in unracking the weight or something and I bounced around too much or something, causing my back to get too loose. The good thing is, when I fucked up my back with KB swings, I was severely limited in my movement for several days. My back is definitely feeling something, but I can move around pretty well. I shouldn't have gone for the set, but I wanted to do the minimal reps required by my program. I felt fine enough to finish the workout. My back only felt mildly uncomfortable a few short moments during the leg press. I need to be more careful when unracking weights when I'm pumped up.
What sucks is that I was really in the groove on the front squats. I was expecting 5-6 reps with 225.
I think my back will recover quickly.
warm up
front squat -
1x3 175, 200, 225 lbs (tweaked back)
unilateral DB RDL -
3x3 w/ x2 80 lbs
barbell RDL -
3x10 w/ 205 lbs
leg press -
3x12 w/ x2 100 lbs
HS seated calf raise -
2x10 w/ x2 35 lbs
1x15 w/ x2 35 lbs
side plank with KB OH and abducted hip -
5x10 seconds each side w/ 20 lbs
treadmill:
varying incline and intensity
AHR: 145
MHR: 169
t-spine mobility
I tweaked my lower back on the last set of front squats. I don't know exactly what happened. I took a really long rest interval before 225, got really psyched, went for it, and when I unracked the weight/initially descended, my back went from really tense, to really loose, to really tense, and in that sudden loss of tension, I feel like threw my back out a little. I've done this exact thing a couple times in the past couple years doing front squats and kettlebell swings. I think I was too vigorous in unracking the weight or something and I bounced around too much or something, causing my back to get too loose. The good thing is, when I fucked up my back with KB swings, I was severely limited in my movement for several days. My back is definitely feeling something, but I can move around pretty well. I shouldn't have gone for the set, but I wanted to do the minimal reps required by my program. I felt fine enough to finish the workout. My back only felt mildly uncomfortable a few short moments during the leg press. I need to be more careful when unracking weights when I'm pumped up.
What sucks is that I was really in the groove on the front squats. I was expecting 5-6 reps with 225.
I think my back will recover quickly.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
barbell OHP - (ring fingers on smooth rings of barbell)
1x3 110, 125, 140 lbs
weighted chin up -
3x3 +45 lbs (neutral grip)
DB unilateral OHP -
3x9 each side w/ 45 lbs
low cable unilateral row -
5x10 each side #90
half kneeling BU KB OHP -
4x2 each side w/ 30 lbs (extending T-spine is a great cue for me, as well as pushing away with front foot while also pushing away with back foot, getting a huge breath in and gripping as hard as possible is very helpful)
overhead elbow extension -
3x10 #100
alternating DB curl -
3x10 w/ x2 35 lbs
treadmill:
speed/incline/duration
3.0/15/15 (not including warm up and cool down)
AHR: 161
MHR: 170
hip mobility
t-spine mobility
Good workout. OHP felt very solid. Back is feeling a lot better, but it isn't 100%. I think I'll be good for deadlifts on Saturday.
warm up
barbell OHP - (ring fingers on smooth rings of barbell)
1x3 110, 125, 140 lbs
weighted chin up -
3x3 +45 lbs (neutral grip)
DB unilateral OHP -
3x9 each side w/ 45 lbs
low cable unilateral row -
5x10 each side #90
half kneeling BU KB OHP -
4x2 each side w/ 30 lbs (extending T-spine is a great cue for me, as well as pushing away with front foot while also pushing away with back foot, getting a huge breath in and gripping as hard as possible is very helpful)
overhead elbow extension -
3x10 #100
alternating DB curl -
3x10 w/ x2 35 lbs
treadmill:
speed/incline/duration
3.0/15/15 (not including warm up and cool down)
AHR: 161
MHR: 170
hip mobility
t-spine mobility
Good workout. OHP felt very solid. Back is feeling a lot better, but it isn't 100%. I think I'll be good for deadlifts on Saturday.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
deadlift - (MG, chalk, no belt, barefoot)
1x3 270, 310 lbs
1x11 345 lbs (more in the tank)
DB Bulgarian squat -
3x10 each side w/ x2 40 lbs
calf raise -
2x10 #250
1x13 #250
roll out work - RI 2 minutes
x6 from standing till loss of anti-extension
x6 from standing to ~4 inches past plank and back
x11 from knees to full extension and back
static holds -
3x30 seconds w/ x2 120 lbs
elliptical -
increasing intensity for 12 minutes, then 3 minutes of moderate intensity
didn't record HR
t-spine mobility
Awesome session. Deadlifts felt so good. I love ripping that last set for high reps. I had absolutely no back-pain.
warm up
deadlift - (MG, chalk, no belt, barefoot)
1x3 270, 310 lbs
1x11 345 lbs (more in the tank)
DB Bulgarian squat -
3x10 each side w/ x2 40 lbs
calf raise -
2x10 #250
1x13 #250
roll out work - RI 2 minutes
x6 from standing till loss of anti-extension
x6 from standing to ~4 inches past plank and back
x11 from knees to full extension and back
static holds -
3x30 seconds w/ x2 120 lbs
elliptical -
increasing intensity for 12 minutes, then 3 minutes of moderate intensity
didn't record HR
t-spine mobility
Awesome session. Deadlifts felt so good. I love ripping that last set for high reps. I had absolutely no back-pain.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
bench press - (ring fingers on smooth rings)
1x5 155 lbs
1x3 175 lbs
1x2 195 lbs
flat DB bench press - (some asshole broke one of the 65's, moved up to 70's instead)
1x8,9,10 w/ x2 70 lbs
unilateral DB row -
4x10 each side 110 lbs
plank work -
r arm off ground
l arm off ground
r leg off ground
l leg off ground
15 seconds each position, 30 seconds rest between positions, cycle through x4
rest 3 minutes
1x45 seconds standard plank
cable facepulls -
3x15 #52.5
cable pushdown -
3x10 #130
EZ bar curl - wider grip
3x10 w/ 65 lbs
treadmill:
speed/incline/duration
3.0/15/15 minutes (not including warm up and cool down)
didn't take HR info
Awesome session. While my barbell benching strength sucks, my technique felt really good today, best it has felt since I started with 5/3/1 a couple months ago. The 2nd rep on the last bench set was tough, but I stayed in the groove very well. Pulling my shoulders back and focusing on actively pulling them back and loading the bar into the lats continuously while gripping the bar as hard as possible is really helping my technique.
Some asshole broke one of the 65's. That fucking pisses me off. These tough-guy wannabe fucktards throwing light weight to look "alpha". I hate to see people disrespect gym equipment and ruin it for everyone. I get so close to reprimanding those assholes, but the gym is a drama-free area for me and I don't want to make enemies in a place where I go to improve myself and clear my mind.
bench press - (ring fingers on smooth rings)
1x5 155 lbs
1x3 175 lbs
1x2 195 lbs
flat DB bench press - (some asshole broke one of the 65's, moved up to 70's instead)
1x8,9,10 w/ x2 70 lbs
unilateral DB row -
4x10 each side 110 lbs
plank work -
r arm off ground
l arm off ground
r leg off ground
l leg off ground
15 seconds each position, 30 seconds rest between positions, cycle through x4
rest 3 minutes
1x45 seconds standard plank
cable facepulls -
3x15 #52.5
cable pushdown -
3x10 #130
EZ bar curl - wider grip
3x10 w/ 65 lbs
treadmill:
speed/incline/duration
3.0/15/15 minutes (not including warm up and cool down)
didn't take HR info
Awesome session. While my barbell benching strength sucks, my technique felt really good today, best it has felt since I started with 5/3/1 a couple months ago. The 2nd rep on the last bench set was tough, but I stayed in the groove very well. Pulling my shoulders back and focusing on actively pulling them back and loading the bar into the lats continuously while gripping the bar as hard as possible is really helping my technique.
Some asshole broke one of the 65's. That fucking pisses me off. These tough-guy wannabe fucktards throwing light weight to look "alpha". I hate to see people disrespect gym equipment and ruin it for everyone. I get so close to reprimanding those assholes, but the gym is a drama-free area for me and I don't want to make enemies in a place where I go to improve myself and clear my mind.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Setting up in the front squat carelessly, it was completely avoidable.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
front squat -
1x5 190 lbs
1x3 215 lbs
1x2 240 lbs
unilateral DB row -
3x3 each side w/ x2 85 lbs
barbell RDL -
3x10 215 lbs (DOH, chalk) (externally rotating and getting shoulder blades back and down is a good cue. also externally rotating hips)
leg press -
3x12 w/ x2 105 lbs
HS seated calf raise -
3x10 w/ x2 40 lbs
side plank holding KB OH and abducted upper hip -
5x10 seconds each side w/ 30 lbs (i can hold my hip at greater abduction now. it used to cramp, or almost cramp, at any abduction)
Awesome session. Front squats had zero back pain. I really focused on setting up carefully and stiffly. I feel trashed though, shitty sleep last two nights.
front squat -
1x5 190 lbs
1x3 215 lbs
1x2 240 lbs
unilateral DB row -
3x3 each side w/ x2 85 lbs
barbell RDL -
3x10 215 lbs (DOH, chalk) (externally rotating and getting shoulder blades back and down is a good cue. also externally rotating hips)
leg press -
3x12 w/ x2 105 lbs
HS seated calf raise -
3x10 w/ x2 40 lbs
side plank holding KB OH and abducted upper hip -
5x10 seconds each side w/ 30 lbs (i can hold my hip at greater abduction now. it used to cramp, or almost cramp, at any abduction)
Awesome session. Front squats had zero back pain. I really focused on setting up carefully and stiffly. I feel trashed though, shitty sleep last two nights.
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
gracias
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 39
Today -
warm up
barbell OHP -
1x5 120
1x3 135
1x1 150 (super solid rep, had more in the tank, but decided to leave room to progress)
weighted chin up -
3x3 +50 lbs (neutral grip)
DB unilateral OHP -
2x10 each side w/ 45 lbs
low cable unilateral row -
3x10 each side #100
half kneeling bottoms up KB unilateral OHP - that's a mouthful
2x3 each side w/ 30 lbs
overhead elbow extension -
2x10 #110
alternating DB curl -
2x10 each side w/ x2 40 lbs
hip mobility
t-spine mobility
Awesome session. I cut back on some of the volume bc I had a time constraint. The beauty of 5/3/1 is that you can forgo the accessory work if necessary. Slight momentary tweak in my right shoulder when doing the BU pressing, needed to extend my t-spine and pack the scap better. No residual pain.
warm up
barbell OHP -
1x5 120
1x3 135
1x1 150 (super solid rep, had more in the tank, but decided to leave room to progress)
weighted chin up -
3x3 +50 lbs (neutral grip)
DB unilateral OHP -
2x10 each side w/ 45 lbs
low cable unilateral row -
3x10 each side #100
half kneeling bottoms up KB unilateral OHP - that's a mouthful
2x3 each side w/ 30 lbs
overhead elbow extension -
2x10 #110
alternating DB curl -
2x10 each side w/ x2 40 lbs
hip mobility
t-spine mobility
Awesome session. I cut back on some of the volume bc I had a time constraint. The beauty of 5/3/1 is that you can forgo the accessory work if necessary. Slight momentary tweak in my right shoulder when doing the BU pressing, needed to extend my t-spine and pack the scap better. No residual pain.
