• Hello, this board in now turned off and no new posting.
    Please REGISTER at Anabolic Steroid Forums, and become a member of our NEW community!
  • Check Out IronMag Labs® KSM-66 Max - Recovery and Anabolic Growth Complex

Fu Fu's l337 journal

Muscle Gelz Transdermals
IronMag Labs Prohormones
Today -

warm up

above knee hang power clean - (next week progress by only 5 lbs, use bumper plates)
warm up:
1x10 bar
1x5 95, 115
1x3 135, 155, 165, 175
3x3 185 lbs (dropping down lower to catch the bar, but still a power clean. I felt a bit out of groove on first set, but felt good last 2 sets, and super good when I cleaned the weight for the pause front squats.)

bottom pause front squat - (hang power cleaned weight. progress by 10 lbs as usual, use bumper plates)
3x3 w/ 185 lbs (3 second pause. sets felt strong as I went on)

OH squat -
3x3 115 lbs

unilateral DB RDL - (cut a set off next week. next week go for 2x7 for PR lift with x2 90's)
3x5 w/ x2 85 lbs

DB Bulgarian squat - (cut a set off next week)
3x8 w/ x2 45 lbs

calf raise -
3x10 #265

roll out from knees -
3x8 BW

In the following weeks of this phase, I am going to cut a set off the unilateral exercises.
 
Today -

warm up

weighted chin up -
2x8 +20 lbs (neutral grip) (next week do 2 sets of 9, supinated)
3x1 BW w/ 6 second hold at top, and 6 second eccentric

push ups -
2x13 BW
2x13 +20 lbs
3x1 BW w/ feet elevated, 7 second eccentric, 7 second hold at bottom

KB push press -
2x9 each side w/ 65 lbs

green band row -
3x15 (sets 1 and 2: explosive concentric, 1 sec hold at full retraction, moderate eccentric. last set: regular tempo. next week, ill probably just do regular tempo. it's harder in a way.)

roll out plank -
2x20 seconds at increased distance

OHEE purple band -
1x25

single arm KB curl -
1x11 each side w/ 35 lbs

hip mobility
t-spine mobility

Good stuff.
 
Today -

warm up

front squat -
3x3 245 lbs (tough, but definitely doable. No psyching up. In groove. Pressure was a little too forward on the feet on the way up on some of the reps, and I was a little bendy in the upper back, but nothing major. Back still maintained a good overall position, and feet stayed flat.)

deadlift -
3x3 405 lbs (chalk, MG, no belt) (1st rep of 2nd set was really slow off the ground, but in the groove and I knew I had it. No psyching up. I just wasn't focused enough on exploding off the bottom.)

speed deficit deadlift -
2x3 255 lbs (last set was super snappy)

RDL -
2x5 265 lbs (felt really in the groove and easy today)

farmers walk static holds -
2x20 seconds w/ x2 190 lbs PR (I love these. Feels like my shoulders are going to rip off my torso, in a good way.)

calf raise -
3x15 #235

side plank with arm OH -
3x25 seconds each side

Wow. Great session. What a weird one. I got 1.5-2 hours of sleep last night. Had some major insomnia. I felt atrocious this morning. I was in another world. I was feeling nauseous and strung out, and I was confident I would not be training today. But, after breakfast, I started feeling better. I really wanted to get my session in today. Before I went in the gym, I focused on taking one step at a time. Just drive there. Do my first warm up drill, 2nd, 3rd, so on. Taking a mental break after each segment. Then I started my sets with the same mentally. Just do this one. I was keeping myself super short sighted to stay sane and conserve energy. Ended up having a great session. I was surprised how strong I felt despite one of the worst nights of sleep I've had in a few years.

That's one of the odd things I've noticed about myself when I am really sleep depriving: I feel better when I keep myself busy. When I slow down, I feel like shit.
 
Yesterday -

warm up

OHP -
3x3 140 lbs (felt nice and in the groove today, smooth strong reps)

bench press -
3x3 205 lbs (NEXT WEEK, DO 3X2)(first set was a grinder, lost arch in my upper and mid back throughout the reps. Sets got easier as they went along. I need to remember to put some chalk where my back contacts the bench to get better grip so I can really push into my upper back without sliding, to maintain a good arch.)

DB bench press -
3x5 w/ x2 85 lbs (solid)

weighted chin up -
3x3 +50 lbs (neutral grip, chest to bar, solid)

unilateral DB row -
3x7 each side w/ 100 lbs

high cable facepull -
3x10 #130 (1 second pause at full retraction)

plank -
3x35 seconds (next week, just 2 sets)

wide grip EZ bar curl -
2x10 w/ 75 lbs

narrow grip EZ bar OH elbow extension -
2x10 w/ 75 lbs

Good stuff.
 
Today -

warm up

above knee hang power clean -
1x5 45 lbs
1x3 95 lbs
1x3 115 lbs
1x3 135 lbs
1x3 155 lbs
1x3 165 lbs
1x3 175 lbs
1x3 185 lbs
3x3 190 lbs (was really in the groove today, felt better than last week. An important cue today I realized is to look straight forward at all times. This helps me maintain a better posture, and not catch the bar leaning too far forward. The last set of the last rep was a full hang clean (just couldn't manage the power position, first time this has happened since I started doing these again.)

bottom pause front squat - 3 second pause
3x3 w/ 195 lbs (above knee hang power cleaned these. The hang clean on the first set was my best hang clean rep of today, despite being 5 lbs heavier than previous set. I caught the bar really well and high, actually hit myself in the throat a bit.)

unilateral DB RDL -
2x7 each side w/ x2 90 lbs PR (these were tough, but I was really in the groove today for whatever reason.)

Bulgarian DB squat -
2x8 each side w/ x2 50 lbs

calf raise -
3x10 #280

roll out from knees -
3x9

t-spine mobility

Awesome sessions. I felt a bit out of it going into the gym today, but today's training was spot on.
 
Today -

warm up

weighted chin up -
2x9 +20 lbs (supinated) (can progress to 2 sets of 10 next week, today was easier than expected, due to the supinated grip)
3x1 BW 7 second hold at top, 7 second eccentric

unilateral KB push press -
2x10 each side w/ 65 lbs (can progress to 2 sets of 11 reps next week, because I switched these before push ups)

push up -
2x14 BW
2x14 +20 lbs
1x1 feet inclined, 8 second eccentric, 8 second hold on bottom

green band row -
3x16 normal tempo (make sure touch band to chest)

roll out plank -
2x20 seconds at increased distance

OH purple band elbow extension -
1x26

single arm KB curl -
1x12 each side w/ 35 lbs

hip mobility
t spine mobility

Awesome session.
 
1/4/17

warm up

front squat -
3x3 255 lbs (no knee sleeves, as has been the case for the past phase and this current phase. hip shifting to the right like a motherfucker and grinding on the last rep of every set. I never do it that bad. Ugh. Still, full ROM and feet were flat. I knew today would be tough, so I am glad I made the reps.)

deadlift -
3x3 415 lbs (no belt, MG) (Form was really solid on these, but man these were tough, grinding them out, I think this is a beltless PR)

skipped speed work

RDL -
3x5 275 lbs

static holds -
2x45 seconds w/ x2 130 lbs PR

skipped calf work

side plank with arm OH -
2x30 seconds each side

Today was a bit off because I had walked 8 hours the day before, and 4-5 hours the day off earlier on. My hips and everything below were tired and sore going in, but I still managed to hit my numbers. I skipped some accessory stuff. I am very happy I was able to hit my numbers.
 
Last edited:
Today -

warm up

OHP -
3x3 145 lbs (felt pretty solid today, very smooth reps. The main thing I need to work on at this point is not letting the bar get in front of my center of mass. Keeping my lats locked back tight, and clearing my head back on the concentric, then immediately pushing my head through forward after the bar clears, can help with this. Also, keeping my quads and glutes locked out.)

bench press -
3x2 210 lbs (first set was solid and smooth, no pysching. 2nd set I didn't psyche, and I GRINDED the 2nd rep. I wasn't focusing enough, and for whatever reason the eccentric on the 2nd rep was slower than I should have done. 3rd set, pysched up (not crazily), and made the set better than 2nd.)

weighted chin up -
3x3 +55 lbs (neutral grip)

unilateral DB row -
3x7 each side w/ 110 lbs

high cable facepull -
3x10 #140 (1 second pause at full retraction)

plank -
2x40 seconds

EZ bar curl -
2x10 80 lbs

OH EZ bar EE -
2x10 80 lbs

shoulder mobility
t-spine mobility
hip mobility

Awesome session.
 
^forgot to add to the above workout that I did DB bench press 3x5 w/ x2 90 lbs.
 
Today -

warm up

above knee hang power clean -
1x5 45 lbs
1x3 95 lbs
1x3 115 lbs
1x3 135 lbs
1x3 155 lbs
1x3 165 lbs
1x3 175 lbs
1x3 185 lbs
1x1 190 lbs
3x2 195 lbs (technique got better every set. However, technique wasn't as good as its been. Still, it was acceptable. Nothing was ugly. Still still, nothing I'd want to do consistently through a phase.) (sets of 1 or 2 next week, only progress by 5 lbs) (warm up with only sets of 2 on the heavier warm up sets)

bottom pause front squat -
3x2 205 lbs (working on good pressure position in foot, and keeping pressure even between feet, getting hips and knees out)

unilateral DB RDL -
2x7 each side w/ x2 95 lbs PR (TOUGH)

DB Bulgarian squat -
2x8 each side w/ x2 55 lbs

calf raise -
3x10 #295 lbs (left ankle lost stability for and instant and shuddered once back and forth into over supination. No injury at all, but something to keep in mind for the future.)

roll out from knees -
2x10 BW

Awesome session. Feeling beat up. Those unilateral DB RDLs killed me. Weight is still at 192 lbs. Putting on weight these days is a challenge as always, but less tolerable and more annoying. As long as I occasionally set PRs, I'm feeling good though.
 
Today -

warm up

weighted chin up -
2x10 +20 lbs (supinated, really solid reps, all of them, this might be a PR, but not sure)
3x1 w/ 8 second pause at top, and 8 second eccentric

unilateral KB push press -
2x11 each side w/ 65 lbs (had more in the tank, for sure. progress to 2x12 next week)

push up -
2x15 +20 lbs (moved weighted first)
2x15 BW (just do 1 set of BW next week)

green band row -
3x17 (normal pace, making sure band touches chest)

roll out plank -
2x20 seconds at increased distance

OHEE purple band -
3x15

single arm KB curl -
1x13 each side w/ 35 lbs

shoulder mobility
t-spine mobility
hip mobility

Awesome session. Everything was tough, but went great.
 
Today -

warm up

front squat -
1x1,2,3 265 lbs (really in the groove today. great positioning. good even foot pressure and hip position (got hips and knees out well). some thoracic rounding (to be expected with heavier weigh), but it didn't pull me out of the groove, or cause me to lose good tension through my spine and hips. I felt super good about these. No knee sleeves. Took a lot of focus and patience with my warm up sets to pull off today's front squats well.)

deadlift -
1x1,2,3 425 lbs (no belt first set, belt (5th notch) last 2 sets. MG all sets. First set was slow and a grinder, but really well in groove and smooth bar movement. 2nd set I got slightly too far forward with my foot pressure, but I was still well in the groove. 3rd set was the best set. I felt entirely in the groove, and I had more in the tank, I was really psyched up for the last set.)

speed deficit deadlift (standing on one 45 lb plate, as usual) -
2x3 250 lbs

RDL -
2x5 285 lbs (DOH grip)

farmers walk static holds -
2x20 seconds w/ x2 195 lbs PR

calf raise -
3x15 #250

side plank w/ arm OH -
2x35 seconds each side

Awesome session. I felt really good about today. BW is 192 lbs, which is definitely the lightest I've been when pulling 405+ for reps.
 
NOTE FOR SESSION ON 1/7/17:

I forgot to include that I did DB bench press - 3x5 w/ x2 90 lbs
 
Yesterday -

warm up

OHP -
3x3 150 lbs (no belt (as usual for past 2 phases). a bit out of groove, but good technique considering the weight. The problem was forward weight shifting and some arching of the lower back. Nothing major as I stayed flat footed and had decent engagement of quads and glutes during the lower back arching. I was also having an issue with left shoulder stability (and issue I've had my whole life, the joint shifts easily. Sometimes I get in certain shoulder and t-spine positions where I just lose any power in my left shoulder. I have to shift in order to get the muscles to work again.)

bench press -
1x1 215 lbs
2x2 215 lbs (was easier than expected, and I didn't psyche up that much. Definitely had a good rep in the tank last set. Sets of 2 were smooth and fast considering the weight. A little lateral weight shifting issue, but nothing major. Definitely do 1x1,2,2 next week.)

flat DB bench press -
1x4 w/ x2 95 lbs
1x3 w/ x2 95 lbs
1x4 w/ x2 95 lbs

WCU -
3x3 +60 lbs (neutral x2, supinated x1)

unilateral DB row -
3x7 each side w/ 120 lbs

high cable facepull -
3x10 #150 (1 second pause at full retraction)

plank -
2x45 seconds

EZ bar curl -
2x10 w/ 85 lbs

EZ bar OHEE -
2x10 w/ 85 lbs

shoulder mobility
t-spine mobility
hip mobility

Awesome session.
 
Today -

warm up

above knee hang power clean -
1x3 45, 95, 115 lbs
1x2 135 lbs, 155, 175 lbs
1x1 185, 190, 195 lbs
3x1 200 lbs (rocked back moderately on heels first set, but caught high. 2nd set (best set), rocked back slightly on heels, caught high and tight. 3rd set, caught tight, with good even foot pressure, but dropped to half squat as opposed to quarter squats on previous sets. Still a power movement though. Today I found the important of lowering the bar as far as possible while still staying above the knee (for acceleration purposes), and doing sets of 1 with heavier weight.)

bottom pause front squats - 3 second pause
3x2 w/ 215 lbs (technique was really solid on these, especially on sets 2 and 3. Stayed in groove well, and grinded through 2nd reps on all sets while maintaining good positioning (easiest mistake to make is some upper back rounding on the way up). Foot pressure was good in both ant/post, and between feet.)

unilateral DB RDLs -
2x6 each side w/ x2 100 lbs PR (this was a big achievement for me in both strength and technique. These can be SO fucking hard, but I nailed the first set with excellent technique considering the weight being used (just some slight swaying). Feeling very happy about that. Sometimes these turn into a shit show, but not today.)

DB Bulgarian squats -
2x8 each side w/ x2 60 lbs (tough and uncomfortable, but definitely doable, progress next week as usual while maintaining sets of 8)

calf raise -
3x10 #310

roll out from knees -
2x11

Awesome session. Felt great today!
 
Today -

warm up

weighted chin up -
1x12 +20 lbs (supinated) (might be a PR, not sure, would have to look through very old logs)
3x1 BW (neutral) (9 second hold on top, 9 second eccentric)

unilateral KB push press -
2x12 each side w/ 65 lbs (definitely more in the tank)

push up -
2x16 +20 lbs

green band row -
3x18 (touch band to chest every rep)

roll out plank -
2x20 seconds at increased distance

OHEE with purple band -
3x17

single arm KB curl -
1x14 each side w/ 35 lbs

shoulder mobility
hip mobility

Good stuff. Short tough session.
 
Today -

warm up

front squat -
1x1,2,3 w/ 270 lbs (felt really great and in the groove. Was focusing on keeping my torso loaded stiffly while breaking at the hips and knees. No knee sleeves. I can progress progress to 275.)

deadlift - (kilo plates)
1x1,2 w/ 435.4 lbs
1x4 w/ 435.4 lbs PR (feeling great about this. I have been hitting deadlift PRs at the end of each phase for the last few phases. I felt really solid in the groove on this PR set. I did this after front squatting, I wonder what I'd pull if I were fresh.)

RDL -
3x5 w/ 292.1 lbs (using kilo plates)

side plank w/ arm OH -
2x40 seconds each side BW

calf raises -
sets of 15

Awesome session. Trained at a different gym. Very happy about today.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
^To see if I made a PR from this workout, I had to go through old logs for like an hour.
 
Yesterday -

warm up

barbell OHP -
2x3 155 lbs (in the groove, but tough sets. I think I can progress to 160 next week though, keeping sets of 3. No belt.)

barbell bench press -
1x1,2 220 lbs (2nd rep of 2nd set was a grinder and a lot harder than expected. I thought I might get pinned. The fear of embarrassment helped me that that weight up. All that being said, I was in the groove very well. I was using a different bench apparatus today and it was a bit hard to get tight on it.)

flat DB bench press -
1x6 each side w/ x2 100 lbs (as many reps as possible. I am surprised I got 6, they went pretty easy considering the weight. I think the style of DB I used was helpful. Certain handle and bell shapes/lengths make the lift easier or harder. I thought maybe I'd get 4 max.)
1x3 each side w/ x2 100 lbs

weighted chin up -
1x6 +65 lbs PR (supinated) (very happy about this set)
1x2 +1 set of heavy chains (neutral)
1x2 +2 sets of heavy chains (neutral)

unilateral DB row -
3x7 each side w/ x2 125 lbs

high cable facepull -
equivilant of 3x10 w/ #160 (1 second pause at full retraction)

standard plank -
2x50 seconds

barbell curl -
2x8 w/ 90 lbs

barbell OHEE -
2x8 w/ 90 lbs

Awesome, awesome session. Love setting a PR.
 
Yesterday -

above knee power hang clean -
1x3 45, 95, 115 lbs
1x1 135, 145, 155, 165, 175, 185, 195 lbs
3x1 205 lbs (first set caught high in a great position, 2nd set caught a bit lower, but good position, 3rd set caught at same height as 2nd set, but a bit forward on the shoulders and elbows were a bit low (nothing major), and still definitely in a power position.)

bottom pause front squat - 3 second pause
3x2 w/ 225 lbs (1 rep in sets 2 and 3, a little wobbly in terms on keeping pressure even between feet. Some hip shifting. Feet always remained flat, and correctly errors mid-rep fairly well.)

unilateral DB RDL -
2x3 each side w/ x2 110 lbs (went well, just 1 wobbly re-do rep for each side on first set, but nailed 2nd set clean all reps, no re-do reps)

DB Bulgarian squat -
1x8 each side w/ x2 65 lbs (was really spent by this point, as I woke up with a sore throat and felt lethargic. Had a surprisingly good session despite not feeling well, quit while I was ahead and nixed 2nd set)

calf raise -
3x10 #317.5 (highest resistance the machine goes)

roll out from knees -
2x12

shoulder mobility
t-spine mobility

Awesome session, considering I was feeling under the weather. Really had to focus on recovering between reps and pacing myself. BP was a little wonky at the start.
 
Today -

warm up

tempo weighted chin ups -
6x3 +20 lbs (normal pace concentric, 3 second hold at top, 3 second eccentric)

unilateral KB push press -
5x5 each side w/ 65 lbs (easy) (focusing on whole body stability at top and eccentric)

push up -
2x17 +20 lbs
1x17 BW

green band row -
3x19

roll out plank -
2x20 seconds at increased distance

purple band OHEE -
2x18
1x14 (tris burned out)

single arm KB curl -
1x15 each side w/ 35 lbs

Awesome session. Felt great. I feel better compared to Monday where I got a bit sick. Still a little sore throat, but overall feel good.
 
2/4/17 -

warm up

deadlift -
1x1 375, 405, 425 (MG, no belt)
1x5 435 lbs PR (belt 5th notch, MG, chalk)

RDL -
3x5 305 lbs (too much for DOH, used straps for the first time ever, hook grip makes my thumbs bleed, I don't want to use a MG on these because it's hard to hit my lats and external rotators as much. 10+ years in, and finally made the jump to straps. These felt pretty easy considering the weight.)

farmers walk static hold -
2x20 seconds w/ x2 200 lbs PR

calf raise -
3x15 #265

side plank with arm OH -
2x45 seconds each side

Awesome session. One of my greatest sets of deadlifting all time. Was dealing from a strange right groin issue from last lower day, but it didn't bother me at all on this day of training. I didn't do squats, because that is what I tweaked my groin on originally, plus I wanted all the juice I had for that PR attempt.
 
Today (Last day of this phase) -

warm up

OHP -
1x1 135, 145, 155, 160, 165, 170 (170 was quite a grinder, but good positioning) (no belt)
1x3 160 lbs PR (last rep, another grinder, and decent positioning, no major errors tho)

bench press -
1x1 155,165,175,185,195,205,215, 225 lbs (a bit off kilter on 225...not sure what I fucked up on. Had more in tank.)

DB bench press -
1x1 w/ x2 105 lbs (last day of the phase, just seeing what I'm capable of, not too concerned with overall volume)

weighted chin up -
1x1 45,55,65,75,80,85
1x1 w/ 90 lbs PR (supinated)

unilateral DB row -
3x8 each side w/ 120 lbs

high cable facepull -
3x10 #170 w/ 1 second hold at full retraction

standard plank -
2x55 seconds

EZ bar curl -
2x8 w/ 95 lbs

EZ bar OH elbow extesion -
2x8 w/ 95 lbs

Awesome session. Over the past couple weeks I've set some notable PRs. BW at 192 lbs. My body feels great. I'm not training through any knee pain, back pain, shoulder pain, etc. like I have done in the past. I'm breaking PRs I originally did at 200+ lbs, at 192 lbs. Very happy with my training. I find more conservative approaches to progression are important. And of course, focusing on weaknesses.
 
First day back after a 5 day break, let the new phase begin.

Today -

above knee power hang clean -
1x2 135, 145, 155
3x2 165 lbs (felt super snappy, caught really high, I feel like my coordination on these is getting better)

front squat -
1x1,2,3,4 225 lbs (had a few reps where I was re-finding my positioning, but the rest of the reps were pretty well in the groove and felt strong.)

unilateral DB RDL -
3x3 each side w/ x2 75 lbs

Bulgarian DB squat -
3x3 each side w/ x2 50 lbs

roll outs from knees -
3x5 BW

calf raise -
3x10 #235

Awesome session. Left feeling fresh, but properly worked.
 
You must log in or register to reply here.

Similar threads

Pylon
Pylon's Journal - Drive to Five....ty.
Replies
13
Views
2K
yellowmoomba
yellowmoomba
Peterkay
My Workout Journal
3 4 5
Replies
123
Views
38K
Henny
H
theCaptn'
theCaptn's gone natty journal
3 4 5
Replies
121
Views
76K
TripleOvertime
TripleOvertime
Back
Top