Fu Fu's l337 journal

[fufu]

First day back after taking almost a week off. I am beginning the 10th cycle of 5/3/1.

bench press -
1x5 175, 195 lbs
1x4 215 lbs (about half way up, I got stuck. I tried grinding it out, but I rotated and my ass came off the bench pretty quickly and the weight came down right after that. First time I've missed a rep on the bench press since I started 5/3/1. Oh well.)

flat DB bench press -
2x8 w/ x2 85 lbs (these felt really strong)

unilateral DB row -
3x10 each side w/ 115 lbs

standard plank -
1x20, 30, 40 seconds

cable facepull (highest anchor setting)
3x20 #130

cable pushdown -
3x20 #100

barbell curl -
2x7 w/ 95 lbs
1x20 w/ 50 lbs (never letting tension of the biceps at the bottom or top)

hip mobility
t-spine mobility

Good shit.

 

[fufu]

Today -

warm up

front squat -
1x5 207, 236, 261 lbs (knee sleeves all sets, last set was really tough, but I got it. Stayed well in the groove.)

unilateral DB RDL -
2x6 each side w/ x2 85 lbs PR (had a tough time getting in the groove, had several sloppy wobbly reps that I had to re-do, my grip was toast)

barbell RDL -
2x5 w/ 275 lbs (DOH)
1x8 w/ 225 lbs (DOH) [next week I'll do 10 reps with 225, then the third week I'll do 12 reps)

leg press -
2x12 w/ x2 140 lbs

standing calf raise -
3x15 #16

side plank w/ 10 lb KB OH -
3x20 seconds each side

t-spine mobility

Awesome session. Took a little bit to get mentally primed for front squatting, but I was able to muster mental strength the last set.

 

[fufu]

Today -

warm up

OHP -
1x5 140 lbs
1x3 155 lbs (shit out on these today. Just felt weak. OHP not happening today. Couldn't even get 2nd set of 5)
1x7 135 lbs

weighted chin up -
3x5 +50 lbs

barbell OHP -
3x10 95 lbs

low cable unilateral row
4x12 each side #140

far plank -
1x20,25,30 seconds

DB curl (both arms curl at same time) -
3x8 w/ x2 35 lbs

cable OHEE -
2x15 #140
1x20 #140

t-spine mobility
hip mobility

Ahk. Wasn't quite in it today. Had a rough day yesterday and not enough sleep 2 nights in a row. Everything was pretty good except the OHPing. I need to re-assess doing 5/3/1. I feel like
I am overreaching, or nearly overreaching, on all my big lifts. Except deadlifting.

 

[fufu]

Today -

warm up

deadlift -
1x2 315, 365, 385 lbs (DOH, chalk)
1x13 405 lbs (MG, chalk, belt 5th notch) PR

DB Bulgarian squats -
3x10 each side w/ x2 40 lbs

roll outs from knees BW -
2x3
1x6
2x3

calf raises -
3x10 #18

static holds with farmer's walk handles (each handle weighs 20 lbs)-
3x20 seconds w/ x2 160 lbs PR
then I did a 4th set of farmer's walks, about 50 meters total

t-spine mobility

Felt fucking on point today. I came up with a great technique prep mantra to get tight on the deadlift "knees out, grip, back tight, push, pull. I do these in a linear order, but it happens very quickly. I have been deadlifting barefoot for the past year or so, but I pulled in chucks today. It actually felt better in a way. I get a better stick to the floor, and my chucks are so old and worn, so I have a really good foot feel, and there is hardly an added distance from the ground.

Also, I really like the vertical tibia hip dominant Bulgarian squats I do (sitting back tall with tight lats). It seems to help with leg drive off the bottom with sumo deadlifts. Even tho I do a more hip dominant variant of the Bulgarian squat, they still kill the quads.

 

[fufu]

Today -

warm up

bench press -
1x3 185, 205, 225 lbs (last rep of last set was a grinder, but I knew I had it, I stayed in the groove very well today)

flat DB bench press -
2x8 w/ x2 90 lbs

unilateral DB row -
3x10 each side 120 lbs

standard plank -
1x25, 35, 45 seconds

high cable facepull -
3x20 #140

cable push downs -
3x20 #110

barbell curl -
2x7 w/ 100 lbs
1x20 w/ 45 lbs

t-spine mobility
hip mobility

Awesome session. Everything felt strong, yet challenging, today.

 

[fufu]

9/1/16 -

warm up

front squat -
1x3 221, 251, 275 lbs PR (last set was TOUGH, but I grinded through the groove slowly but smoothly. Really had to ramp up my mental state to make that set.)

unilateral DB RDL -
2x6 each side w/ x2 90 lbs PR

barbell RDL - (DOH, chalk, on all sets. DOH is getting tough with these heavier weights.)
2x5 w/ 285 lbs
1x10 w/ 225 lbs

leg press -
2x12 w/ x2 145 lbs

standing calf raise -
3x15 #17

side plank w/ 10 lb kb OH -
3x25 seconds each side

t-spine mobility

Awesome session. Tough session.

 

[fufu]

Yesterday -

warm up

OHP - (wrists wraps, no belt on all sets)
1x1 145, 160, 175 lbs (175 was a super grinder, one of the slowest OHP reps of all time, but it moved in the groove)
1x2 140, 160, 160 (I've been working on technique and I've found that getting super tight from the bottom position is very important. I'm now familiar with the feeling I need to get on the bottom. Also, sometimes I hit the groove just right where the weight seemed to push itself up. I keeping the bar close to the head, and pushing the head through and getting my shoulders back
seemed to be the key, not entirely sure though.)

weighted chin up -
2x5 +55 lbs PR
1x3 +55 lbs

OHP -
3x10 w/ 105 lbs

low cable unilateral row -
3x12 each side w/ #150

far plank -
1x25,30,35 seconds

standing DB curl (both arms at same time) -
3x8 w/ x2 40 lbs

cable OH elbow extension -
3x15 #100

hip mobility
t-spine mobility

Awesome session.

 

[fufu]

Today -

warm up

deadlift -
1x3 325, 375, 420 lbs (DOH first set, DOH first rep of 2nd set, then MG from then on, belt only on last set, 5th notch. I had more in the tank for the last set, but I played it conservative today. A was a little forward in the groove, but overall the reps were pretty smooth and fast. I'm continuing the set up matra of "knees out, grip, tight back, push, pull). It works very well).

DB Bulgarian squat -
3x10 each side w/ x2 45 lbs

roll outs from knees -
2x4
1x7
2x3

calf raises -
3x10 #190

DB static holds -
2x25 seconds w/ x2 155 lbs PR

Good stuff.

 

[fufu]

Today -

warm up

bench press - (I reversed the rep scheme on the bench press today because I feel like I could hit the reps better this way.)
1x1 205, 225, 235 lbs (235 went up smoothly and relatively quickly. I pulled down the weight with my lats really well. I stuck the groove well until I got the weight about 1/2 of the way up, and I let the bar travel towards my head a bit too much, but it still was controlled well.)
1x3 210 lbs (was a bit lazy with leg drive. 3rd rep was going up slower than it should have, and once I kicked in leg drive, it went up quickly.)
1x5 190 lbs (well in the groove 4/5 reps. Felt light. Good speed.)

flat DB bench press -
2x7 w/ x2 95 lbs

unilateral DB row -
3x10 each side w/ 125 lbs

plank -
1x30,40,50 seconds

high cable facepulls -
3x20 #150 PR

cable pushdown -
2x20 #120

barbell curl -
1x7 105 lbs
1x7 85 lbs
1x15 65 lbs

hip mobility
t-spine mobility

Good shit.

 

[fufu]

Today -

warm up

front squat -
1x1 199, 219, 239, 265 lbs (was working up for a 1 rep with heavier weight, but I felt unusually weak. I almost failed 265 for one, when I hit 270x5 several weeks ago)
1x5 236 lbs (struggled, out of groove, shitty set. I was also wearing olympic lifting shoes...and they threw me out of the groove. I felt too far forward and on my toes. I actually think the converse work better for me, and this after some weeks of experimentation.)
later at the end of the workout i did
1x8 135 lbs
1x15 135 lbs (just working the groove)

unilateral DB RDL -
2x6 each side w/ x2 95 lbs PR (these felt really strong and in the groove, but definitely a challenge)

barbell RDL -
2x5 w/ 295 lbs (DOH grip) (these were hard, but felt very solid and in the groove)
1x12 w/ 225 lbs (DOH grip)

leg press -
2x12 w/ x2 150 lbs PR

standing calf raise -
2x15 #18

side plank w/ 10 lb KB OH -
3x30 seconds each side

Weird session. Front squats felt awful (but strangely the warm up sets felt really good), and everything else felt good.

 

[fufu]

Today -

warm up

OHP -
1x1 135, 145, 155, 165
missed a single at 180, wasn't even close
1x3 135, 140, 145, 150, 155
1x2 160 (really out of groove)

weighted chin up -
1x6 +60 lbs PR
1x3 +60 lbs (burnt out from maxing reps on last set)

barbell OHP -
1x10 115 lbs
1x8 115 lbs (shoulders were toast)

unilateral low cable row -
1x6 each side #160,165,170 PR

far plank -
1x40 seconds

DB curl -
2x8 w/ x2 45 lbs

OHEE -
2x15 #110

hip mobility
t-spine mobility

Hit a really solid PR in the chin up, but disappointing with my OHP. I feel inconsistent with a lot of my lifts recently. Reassessing my program in a big way after my final workout of this phase.

 

[Nutzman]

I will support you.

 

[awrence]

I will be following.

 

[fufu]

First day back after a solid break. New training program. New diet program. I'm taking a break from really heavy lifting and I'm going to slow cut down my bf.

Today -

warm up

barbell OHP -
3x3 115 lbs (focusing on getting into a very tight starting position, and not letting the bar travel too far forward in front of my face. I'm trying to keep the bar as close to my face as possible, while keeping the barbell lined up with my torso and hips. Last set I felt perfectly in the groove.)

barbell bench press -
3x3 185 lbs

DB bench press -
3x5 w/ x2 65 lbs

weighted chin up -
3x3 +25 lbs (sternum to bar, neutral grip)

unilateral DB row -
3x5 each side 90 lbs

facepull -
3x10 #80

plank -
3x20 seconds

wide grip EZ bar curl -
1x20 w/ 50 lbs (assuming bar is 30)

narrow grip EZ bar OH elbow extension -
1x25 w/ 50 lbs

treadmill:
incline:15
speed: 2.0
duration: 15 minutes

hip mobility
t-spine mobility

Good.

 

[fufu]

9/24/16 -

warm up

depth jump from 18" box -
3x3 BW

hang clean -
3x3 135 lbs (starting light to get technique back)

OH squat w/ snatch grip -
3x5 55 lbs

pause at bottom front squats -
3x3 w/ 3 second pause each rep w/ 135 lbs

unilateral DB RDL -
3x6 each side w/ x2 65 lbs

DB Bulgarian squats -
3x8 each side w/ x2 25 lbs

roll outs from knees -
3x3

leg press calf raise -
3x10 #205

treadmill:
speed: 4.0
increased incline 1.0 every 30 seconds until I reached 10.0 (started at 0.0, went to 10.0, and went down in same fashion to 0.0)

some hip mobility

Good. Lighter stuff.

 

[fufu]

Today -

chin up -
3x3 (pronated, supinated, neutral)
3x5 (pronated, supinated, neutral)
1x3 w/ 3 second hold at top, and 3 second eccentric (neutral grip)

plyo push up -
3x3

push up -
2x8
2x8 +20 lbs

incline push up (feet on 18" box) -
2x5
1x5 +20 lb

unilateral KB push press -
3x4 each side w/ 65 lbs

band row -
3x10 (explosive concentric, hold full retraction for a second, and controlled eccentric) w/ choked green band

KB swing - 60 second RI
5x10 w/ 91.5 lb KB

roll out to wall plank - (marked foot position with duct tape)
2x20 seconds

Good. Introducing more BW stuff.

 

[fufu]

Yesterday -

warm up

front squat -
3x3 205 lbs (focusing on driving elbows up the whole lift)

olympic back squat -
1x3 135, 155, 175, 185 lbs (it's been like 2 years since I've back squatted. Starting back light. I find pulling the bar into my traps helps me stay tight and keep my upper back extended.)

deadlift -
3x3 365 lbs (DOH first 2 sets, MG last set)

RDL -
3x5 225 lbs (DOH) (focusing on packing neck and externally rotating shoulders. A good cue in shoulder external rotation is feeling the ulnar side of my palm driving into the bar.)

farmer's walk handles static hold - (each handle weighs 25 lbs)
3x30 seconds w/ x2 135 lbs

calf raise -
3x15 #175

side plank w/ arm OH -
3x10 seconds each side

treadmill:
incline: 15.0
speed: 2.4
duration: 15 min

Front squats were in the groove. Back squats felt very nice in terms of technique for not having done them in a while, and they were fun. Deadlift felt heavier than expected and technique wasn't 100% there. I found myself overarching at lockout on a couple reps, something I rarely have a problem with. Doing other leg work beforehand played a role I'm sure. I almost 100% of the time deadlift as my first lift.

 

[fufu]

Today -

warm up

OHP -
3x3 w/ 120 lbs (still focusing on getting a super tight starting position, and keeping the bar as close to my face as possible when passing the head. Weight felt light. Last set was the fasted and most in the groove.)

bench press -
3x3 w/ 190 lbs (focusing on leg drive. was in the groove well today.)

DB bench press -
3x5 w/ x2 70 lbs (felt really light)

weighted chin up - neutral grip, sternum to bar
3x3 +30 lbs (easy)

unilateral DB row -
3x5 each side w/ 95 lbs (feel like I should do more reps on these)

high cable rope facepull -
3x10 #90

plank -
3x25 seconds

EZ bar wide grip curl -
1x20 w/ 55 lbs

OH EZ bar narrow grip elbow extension -
1x20 w/ 55 lbs

treadmill:
incline: 15.0
speed: 2.6
duration: 15 minutes

Good stuff. Did lots of warm up sets on the bench press to work on my set up. Training on a different bench. I gotta drop my head and neck completely off the back of it to set up a well positioned arch.

 

[fufu]

Today -

warm up

depth jump from 18" box -
3x3

hang clean above knee -
3x3 145 lbs

OH squat, narrow snatch grip -
3x5 65 lbs

pause (3 s) front squats -
3x3 145 lbs

unilateral DB RDL -
3x6 each side w/ x2 70 lbs

DB Bulgarians squat -
3x8 each side w/ x2 30 lbs (working on driving knee outward on descent, and maintaining that position for the rep)

calf raise -
3x10 #220

roll outs from knees -
3x4 BW

elliptical -
strength intervals, lvl 10/16, 15 minutes

t spine mobility

Good stuff.

 

[fufu]

Today -

warm up

chin up -
3x4 (pronated, supinated, neutral)
3x6 (pronated, supinated, neutral)
1x3 (5 seconds pause at top, 5 second eccentric, each rep, neutral grip)

plyo push up -
3x3 BW

push up -
2x9 BW
2x9 +20 lbs

incline push up -
2x6 + 20 lbs

unilateral KB push press -
3x5 each side 65 lbs

green band row -
3x12 (explosive concentric, hold 1 second, moderate pace eccentric)

KB swing - 60 second RI
6x10 w/ 91.5 lb KB

roll out to wall plank -
2x20 seconds w/ increased distance from last week

hip mobility

Good shit.

 

[fufu]

Today -

warm up

front squat -
3x3 215 lbs (smooth in the groove reps, focusing on elbows high and tight in the bottom)

deadlift -
3x3 375 lbs (DOH first set, MG rest) (deadlifts felt very solid today, in the groove and the weight came up smoothly)

speed deficit deadlifts off of 45 lb plates -
3x3 225 lbs

RDL -
3x5 235 lbs (felt super snappy at lockout, perhaps from the KB swings?)

farmers walk handles static holds -
3x30 seconds w/ x2 145 lbs

calf raise -
3x15 #190

side plank w/ arm OH -
3x15 each side

t-spine mobility (added OH barbell squats into these. I start with snatch grip, then work grip narrow to lock in the upper back extension. I do these between sets of front squats. It really helps me to stay upright in the front squat.)

treadmill:
incline: 15.0
speed: 2.8
duration: 15 minutes

Great session. Sore throat, stuffy, but fine otherwise. Canned the back squat and added deficit speed deadlifts. Back squats just don't feel right. They usually bother my back. I don't think I'll be using a belt until I get to 405 and above on the deadlift. No knee sleeves on the front squat for a while too. While they are knee sleeves and not wraps, they have some tension, and I think give me a little kick out of the bottom.

 

[fufu]

Today -

warm up

OHP -
3x3 125 lbs (felt really light and snappy, last set was the fastest and most in the groove)

bench press -
3x3 195 lbs (last set was the fastest and most in the groove)

DB bench press -
3x5 w/ x2 75 lbs (felt light)

weighted chin up -
3x3 +35 lbs (neutral grip, sternum to bar)

unilateral DB row -
3x5 each side 100 lbs

high cable facepull -
3x10 #100 (pause for a second at full retraction)

plank -
3x30 seconds

EZ bar curl wide grip -
1x20 w/ 60 lbs

EZ bar narrow grip standing OH EE -
1x20 w/ 60 lbs

treadmill -
incline: 15
speed: 3.0
duration: 15 minutes

hip mobility
t-spine mobility

Awesome session, despite still having a head cold.

 

[fufu]

Today -

warm up

depth jump off of 18" box +45 lb plate -
3x3 (need to work on fulling flexing my arms on the way up, but the jumps felt good today)

hang clean above knee -
3x3 155 lbs (these felt really good today, the "jumping" cue helped me get my hips extended fully)

OH squat -
3x5 75 lbs (start with a snatch grip, then work it narrower each set by a few inches to challenge the OH position more) (felt good! much improved since I started. I used to feel like I had to focus constantly on my shoulder and arm position to keep the weight from falling forward. I felt I was fighting the keep the weight OH, but now I feel I can lock my shoulders and arm into a good position and focus on my leg drive more. I think some new t-spine mobility work has been helping too. Today was the best that front squats have felt, ever.)

pause front squat (3 sec pause in hole, but keeping quads contracted, not losing tension and "sitting" on my legs, this is how I've been doing these during this training phase) -
3x3 155 lbs

unilateral DB RDL -
3x6 each side w/ x2 75 lbs (easiest they've felt this phase. I was locked really well in the groove.)

DB Bulgarian squat -
3x6 each side w/ x2 35 lbs

calf raise -
3x10 #235

roll outs from knees -
3x5 BW

treadmill:
speed:4.0
Started flat, and increased incline by 1.0 every 30 seconds until I reached an incline of 11, then went back down in the same fashion as I went up.

t-spine mobility

Awesome session.

 

[fufu]

Today -

warm up

BW chin up -
3x5 (p,s,n grips)
3x7 (p,s,n grips)
1x2 6 second hold at top, and 6 second eccentric (n grip)

plyo push up -
3x3

push up -
2x10 BW
2x10 +20 lbs

incline push up -
2x7 +20 lbs

KB push press -
3x6 each side w/ 65 lbs (focusing on keeping weight midfoot, and driving knees forward on descent)

green band row -
3x14 (explosive concentric, pause for 1 second, moderate eccentric)

KB swing - RI 60 seconds
7x10 w/ 91.5 lbs (felt well in the groove today, best since I started doing swings again)

roll out to wall plank -
2x20 seconds at increased distance from last week

Great session.

 

[fufu]

Today -

warm up

front squat -
3x3 225 lbs

deadlift -
3x3 385 lbs (DOH grip first set, MG last two, no belt)

speed deficit deadlift -
3x3 235 lbs

RDL -
3x5 245 lbs

farmer's walk handles static holds -
3x30 seconds w/ x2 155 lbs

calf raise -
3x15 #205

side plank w/ arm OH -
3x20 seconds each side

treadmill:
incline: 5.0
speed: 3.5
duration: 10 minutes

Front squats tough, but definitely doable. Deadlifts felt heavier than I expected...ugh. But, the last set was the fastest and most in the groove. Grip felt really strong.

 

[fufu]

10/18/2016 -

warm up

OHP -
3x3 130 lbs (felt lighter than last week! In the groove today.)

bench press -
3x3 200 lbs (last rep of last 2 sets were tough grinders, but stuck in the groove.)

DB bench press -
3x5 w/ x2 80 lbs (felt light)

weighted chin up - neutral grip
3x3 +40 lbs (felt lighter than last week)

unilateral DB row -
3x5 each side 105 lbs

high cable facepull -
3x10 #110 (1 sec pause at full retraction)

plank -
3x35 seconds

EZ bar curl -
1x20 65 lbs

OHEE with barbell -
1x20 65 lbs

Awesome session.

 

[fufu]

10/20/2016

depth jump off of 18" platform + x2 45 lb plates
3x3 BW

hang power clean (above knee) -
3x3 165 lbs (catching nice and high, BTW all hang cleans I've done past few weeks are power)

OHS -
3x5 85 lbs (slowly work grip narrower each set, starting with snatch grip and working in a few inches each set)

3 second bottom pause front squat -
3x3 165 lbs

unilateral DB RDL -
3x6 each side w/ x2 80 lbs

DB Bulgarian squats -
3x6 each side w/ x2 40 lbs

calf raise -
3x10 #250

roll out from knees -
3x6 BW

Awesome session.

 

[fufu]

Today -

warm up

BW chin up -
3x5 (pronated, neutral, supinated)
3x8 (pronated, neutral, supinated)
1x2 (7 second hold at top, 7 second eccentric, neutral grip)

plyo push up -
3x3 BW

push up -
2x11 BW
2x11 +20 lbs

incline push up -
2x8 +20 lbs

KB push press -
3x7 each side (easier than last week)

green band row -
3x16 (explosive concentric, pause 1 second full retraction, moderate eccentric)

KB swing - RI 60 seconds
8x10 w/ 91.5 lbs (swings felt easier than last week)

roll out to wall plank -
2x20 seconds at increased distance

Everything felt great.

 

[fufu]

Today -

warm up

front squat -
3x3 235 lbs (tough, but in groove, and definitely doable)

deadlift -
3x3 395 lbs (chalk, MG, no belt. slow, but smooth, and in the groove. I felt very confident in these reps.)

speed deficit deadlifts -
3x3 245 lbs

RDL -
3x5 255 lbs

farmers walk handle static holds -
3x20 seconds w/ x2 165 lbs

calf raise -
3x15 #220

side plank with arm OH -
3x25 seconds each side

Awesome session. So tired by the end.

 

[fufu]

I don't do progress pics too much these days, but here is a back shot. 6', 192 lbs. Lighting is definitely helping...