Fu Fu's l337 journal

[fufu]

Today -

warm up

bench press -
5x6 w/ 175 lbs (way more left in tank. still focusing on good leg drive and resetting arch and packed shoulder between reps. Felt really strong and really in the groove today.)

OHP -
3x10 w/ 105 lb (really well in groove. focusing on keeping knees and hips locked out the whole time, lowering the bar close to my face, and leaning back when letting the bar down, then getting my head pushed thru once the bar clears the head, and shooting my whole torso forward. I also don't let the bar too low, I just it just to my chin/slightly below, to maintain good tension and positioning on the bottom. If I let the bar crash too low, I lose positioning which fucks with future reps. add 5 lbs per week from here on out)

weighted chin up -
3x8 +5 lb (neutral grip. add 5 lbs a week)

low cable row -
5x12 #72.5

cable OHEE with stiff handle -
3x15 #57.5

cable curl -
3x10 #42.5

t-spine mobility
hip mobility

Awesome session.

 

[fufu]

Today -

warm up

deadlift -
3x5 w/ 395 lbs (dead stop, MG, chalk, no belt) (these felt awesome today, in the groove, snappy. working on getting a more upright posture and getting more quads into on the bottom.)

deficit deadlift -
1x3 235, 245, 255, 265 lbs (standing on 25 lb bumper plates, working on getting hips closer to bar, knees out, and more upright posture on the bottom.)

RDL -
3x10 w/ 235 lbs (DOH, chalk, didn't use straps today to train grip)

leg press -
3x10 w/ #230 (progress by #10 each week from this point on)

calf raises -
3x10 w/ 195 lbs

side plank with arm OH -
3x15 seconds each side

t-spine mobility

Awesome session. Moved smoothly through this one.

 

[fufu]

Today -

warm up

bench press -
5x3 w/ 205 lbs (went pretty well today. power rack was taken, so I had to use the shitty bench that don't have a bar stopper. It's hard to set up my position on that kind of bench press. Plus, the safety pins were set really far back, making it even more difficult to set up. After my 2nd set, I was able to move to the power rack, but it fucked with my focus. Overall, the benching went smooth, but I just wasn't as locked into the groove as well as I could have been.)

DB bench press -
2x8 w/ x2 85 lbs (very doable)

chest press machine -
2x12 w/ x2 50 lbs

weighted chin up -
3x5 +25 lbs (supinated grip)

unilateral DB row -
3x10 each side w/ 105 lbs

rear delt facepull -
3x12 #42.5 (slight pause at full retraction each rep)

plank -
3x25 seconds

EZ bar curl -
2x12 w/ 75 lbs

EZ bar OHEE -
2x12 w/ 75 lbs

hip mobility
t-spine mobility
shoulder mobility

Awesome session. Today's sessions has the most volume, I'll probably have to cut down on it as the weeks progress.

 

[fufu]

5/2/17 -

back squat -
5x5 w/ 195 lbs (I'll be using squat shoes this phase. need to focus on getting knees out and getting even pressure in feet, and allowing knees to break forward more to start)

unilateral DB RDL -
3x3 each w/ x2 80 lbs

DB Bulgarian squat -
3x8 each w/ x2 35 lbs

calf raise -
3x15 w/ 145 lbs

roll out from knees -
3x6 BW

Good stuff.

 

[fufu]

Yesterday -

bench press -
5x6 w/ 195 lbs (felt really solid and in the groove. had more in the tank each set.) (I realized I fucked up and progressed to 195 instead of 185....but 195 felt fine. From this point on, progress by 5 lbs per week).

OHP -
3x10 w/ 110 lbs (need to cut reps down to 8 per set going forward. Still progressing by only 5 lbs. I've really been locking into the groove on these this phase. Keeping knees and hips locked out, while leaning the entire body back to let the bar down, and then pushing head through once bar clears head. This has been the key.)

weighted chin up -
3x8 +10 lbs (n x2, s x1)

low cable row - (close neutral grip)
5x12 #80

cable OHEE -
3x15 #65 (progress by #5 going forward)

cable curl -
3x10 #55 (progress by #5 going forward)

hip mobility
t-spine mobility

Felt really solid today.

 

[fufu]

Today -

warm up

deadlift -
3x5 w/ 405 lbs (no belt, MG, chalk) (tough, but in the groove, and definitely had more reps in the tank each set. Only psyched up a lot for 2nd set. I can progress by 10 lbs for next week, but I gotta focus intently.)

RDL -
3x10 w/ 245 lbs (DOH first 2 sets, straps last set. Felt relatively easy.)

deficit speed deadlift - (standing on 25 lb bumper plates)
1x3 245, 255, 265, 275 (these felt really in the groove and snappy. I accidentally did these after RDLs, but I like this set up more. It seems that going straight from heavy deadlifts makes these slower, and that RDLs between the two make the speed deadlifts faster.)

leg press -
3x10 #240 (progress by #10)

calf raise -
3x10 w/ 205 lbs

side plank with arm OH -
3x20 seconds each side

Awesome session. Deadlifts felt really good.

 

[fufu]

Yesterday -

warm up

bench press -
5x3 w/ 210 lbs (having a little trouble on some reps getting an arched upper back and packed shoulders, but nothing to bad. it just caused the bar the shift on the relative frontal plane a little. Overall, smooth, good speed, and in the groove)

flat DB bench press -
2x8 w/ x2 90 lbs (felt really solid, more in the tank)

chest press machine -
2x12 w/ x2 55 lbs

weighted chin up -
3x5 +30 lbs (supinated)

unilateral DB row -
3x10 each side w/ 110 lbs

rear delt facepull -
3x12 #50 (slight pause at full retraction)

plank -
3x30 seconds

EZ bar curl -
2x12 w/ 80 lbs (cut to 10 reps next week)

EZ OHEE -
2x12 w/ 80 lbs

t-spine mobility
hip mobility

Awesome session. Felt great.

 

[fufu]

5/11/17 -

warm up

back squat -
5x5 w/ 205 lbs (solid, easy, learning the movement better, getting good knee forward position throughout lift and mid-foot pressure, better stability out of hole)

unilateral DB RDL -
3x3 each side w/ x2 85 lbs (easy, in the groove for the most part)

DB Bulgarian squat -
3x8 each side w/ x2 40 lbs

calf raise on smith machine -
3x15 w/ 155 lbs

roll outs from knees -
3x7

t-spine mobility

Good stuff.

 

[fufu]

Today -

warm up

bench press -
5x6 w/ 200 lbs (felt good and in the groove, still more in the tank. I think I can do another week of 5x6 with a 5 lb increase before I need to cut the reps.)

OHP -
3x8 w/ 115 lbs (cut to 3x7 next week)

weighted chin up -
3x8 +15 lbs (next week do 1x8,6,4)

neutral grip cable low row -
5x12 #87.5 (progress to #95 next week)

cable OHEE -
3x15 #70 (go to #72.5 next week)

cable curl -
3x10 #60

hip mobility
t-spine mobility

Awesome session.

 

[fufu]

5/16/17 -

warm up -

deadlift -
3x5 415 lbs (no belt, chalk, MG) (tough, switching rep scheme next session)

RDL -
3x10 255 lbs (DOH 1st set, straps last 2)

leg press -
3x10 #250

calf raise -
3x10 #215

side plank -
3x25 seconds each side

t-spine mobility

Good stuff.

 

[fufu]

all deadlifts this phase have been deadstop

 

[fufu]

Today -

warm up

bench press -
5x3 w/ 215 lbs (sets got progressively easier)

DB bench press -
2x8 w/ x2 95 lbs

chest press machine -
2x12 w/ x2 60 lbs

weighted chin up -
3x5 +35 lbs (supinated)

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

rear delt row -
3x12 #55 (progress to 57.5 next week)

plank -
3x35 seconds

EZ bar curl -
2x12 w/ 85 lbs

OHEE -
2x12 w/ 85 lbs

hip mobility
t-spine mobility
shoulder mobility

Awesome session.

 

[fufu]

Today -

back squat -
5x5 215 lbs (need to remember to stand wide with toes out, similar to sumo deadlift, but not as extreme)

unilateral DB RDL -
3x3 each side w/ x2 90 lbs

DB Bulgarian squat -
3x8 each side w/ x2 45 lbs

calf raise -
3x15 w/ 165 lbs

ROFK -
3x8 BW

Quads and knees ached today during the first couple squat sets.

 

[fufu]

Yesterday -

warm up

bench press -
4x6 w/ 205 lbs (felt really solid and in the groove, more in tank, getting better at even leg drive so the bar doesn't tilt side to side)

OHP -
1x8 w/ 120 lbs
1x10 w/ 120 lbs (felt surprisingly easy today, so I did more reps)

weighted chin up -
2x8 +20 lbs (supinated)

low cable neutral grip row -
4x12 #95

OHEE -
2x15 #72.5

cable curl -
2x10 #65

t-spine mobility
hip mobility

Awesome session.

 

[fufu]

5/26/17

warm up

deadlift -
1x3 455 lbs PR (MG, belt 5th notch, chalk)

RDL -
3x10 265 lbs (DOH 1st set, straps last 2)

leg press -
3x10 #260

calf raise -
2x10 #225
1x15 #225

Deadlifts felt really good. Solid PR, in the groove.

 

[fufu]

Yesterday -

warm up

DB bench press -
1x8 w/ x2 100 lbs (matched a previous PR, but at about 10-15 lbs lighter BW [195 lbs compared to 205/210])

weighted chin up -
1x13 +25 lbs PR

HS chest press -
2x10 w/ x2 70 lbs

unilateral DB row -
2x10 each 120 lbs

arm stuff

Awesome session.

 

[fufu]

Today -

warm up

squat -
1x3 225, 235, 245, 255, 265 lbs (low bar, moderate/wide stance, nixed squat shoes, chucks feel better, no belt or knee sleeves)

Last day of this phase. When I started this phase, I hadn't back squatted in 3+ years. Today I decided to just go heavier and see how things felt. I definitely had more in the tank. I could have hit 275x3, maybe 285x3. I'm still getting used to the movement. All the squats were nice and deep. Squats are still embarrassing light, but I know I can progress these a lot over the next few phases. One I lock into the groove over the weeks, the numbers will go up well.

I find that my quads will often feel really tight when I squat, even if they are really flexible. They will feel so tight that they will ache mid-squat, making me feel weaker. I did some brief foam rolling between sets on the middle and mid/lateral line of my quads, and it helped a lot.

 

[fufu]

First day back after a much needed 5 day break.

Today -

warm up

bench press -
5x7 w/ 165 lbs (easy as they should have been, reps were getting so fast it was actually taking me out of the groove a bit.)

OHP -
3x12 w/ 95 lbs (easy, fast, really in the groove. OHP has felt stupendous in the past couple months, I've really figured out how to enure a good bar path and total body stability.)

weighted chin ups -
3x8 +5 lbs (neutral grip)

low cable neutral grip row -
5x10 #130

OHEE w/ stiff handle -
2x15 #100

cable curl -
2x15 #60

hip mobility
t-spine mobility
shoulder mobility

Awesome session. Feeling fresh.

 

[fufu]

Today -

warm up

deadlift -
3x5 395 lbs (MG, chalk, no belt) (first set a bit foreward, but still pretty good groove. 2nd and 3rd, really in the groove, and I feel I hit a new level of efficiency with the bar path by keeping the right amount of tension in my back, hips, and grip (as well as foot pressure). Getting a good breath in before the set helped too. 2nd and 3rd set felt relatively easy considering the weight. Hard to psyche up today, so I wasn't too mentally aroused before sets, although I was focused.)

barbell RDL -
3x10 235 lbs (DOH each set) (focused on keeping the lats and posterior shoulder turned on.)

leg press -
3x10 #190 (notch set to 2nd closest to fullest ROM, i don't let tension off legs between reps)

calf raise on smith machine -
3x10 w/ 195 lbs

side plank with arm OH -
3x10 seconds each side

Awesome session. Wasn't quite feeling mentally there today, but things went very well regardless.

 

[fufu]

Today -

warm up

bench press -
5x3 w/ 205 lbs (having some trouble getting my traps tight on the bench due to new using new equipment, but got in the groove well for last 2 sets)

flat DB bench press -
2x10 w/ x2 80 lbs

weighted chin up -
3x5 +25 lbs (neutral grip)

unilateral DB row -
2x12 each side 100 lbs

rear delt facepull -
2x12 #90 (1 second pause at full retraction)

plank -
3x20 seconds

EZ bar curl -
2x10 w/ 80 lbs

OHEE -
2x10 w/ 80 lbs

hip mobility
t-spine mobility
shoulder mobility

Great session.

 

[fufu]

Today -

warm up

back squat -
5x5 w/ 195 lbs (felt nice and light, got a good feeling of the groove today, best since I started doing these again a couple months ago after a several year break. squatting in converse. I've tried squat shoes several times, but they just don't feel right.)

belt squat -
3x10 +75 lbs (haven't done these in forever. used frayed handle, x4 level increase to step up platforms, and 25 lb plates that can fall easily between the platforms. I think I'll do 5x10 in future weeks)

unilateral DB RDL -
3x3 w/ x2 85 lbs (felt in the groove today)

smith machine calf raises -
3x15 w/ 145 lbs

roll outs from knees -
3x5 BW

Awesome session. I took Bulgarian squats out and put belt squats in. Trying to develop more squat specific strength. I left the gym feeling much fresher as a result...Bulgarian squats are brutal. Happy to put those on the shelf for now, as I've been doing them consistently for quite some time.

 

[fufu]

Today -

warm up

bench press -
5x7 w/ 175 lbs (felt in the groove today, everything felt strong and fast)

OHP -
3x12 w/ 105 lbs (felt in the groove, and reps felt exceptionally fast today)

weighted chin up -
3x8 +10 lbs (supinated)

neutral grip low cable row -
5x10 #140

OHEE -
2x15 #110

cable curl -
2x15 #70

hip mobility
t-spine mobility
shoulder mobility

Awesome session.

 

[fufu]

Today -

warm up -

deadlift -
3x5 w/ 405 lbs (chalk, DOH, no belt) (in the groove, snappy, more in the tank. I continued to focus on doing dead stop reps, but keeping tension in my body and on the bar to stay in the groove between reps.

RDL -
3x10 w/ 245 lbs (DOH sets 1 and 2, straps 3rd set)

belt squat -
3x12 w/ 75 lbs

side plank with arm OH-
3x15 seconds each side

calf raise smith machine -
3x10 w/ 205 lbs

Awesome session.

 

[fufu]

Today -

warm up

bench press -
5x3 w/ 210 lbs (in the groove, smooth reps, but I felt like I could have had better total body tension and leg drive today)

flat DB bench press -
2x10 w/ x2 85 lbs (felt great, more in the tank)

weighted chin up -
3x5 +30 lbs (neutral x2, supinated x1)

unilateral DB row -
2x12 each side w/ 105 lbs

rear delt facepull -
2x12 #100 (1 sec pause at full retraction)

plank -
2x25 seconds

DB curl -
2x12 w/ x2 30 lbs

OHEE -
1x10 w/ 85 lbs
1x14 w/ 85 lbs

t-spine mobility
shoulder mobility
hip mobility

Good stuff.

 

[fufu]

Yesterday -

warm up

back squat -
5x5 w/ 205 lbs (felt in the groove and light, best back squatting has felt since I started doing them again)

unilateral DB RDL -
3x3 each side w/ x2 90 lbs

belt squat -
3x10 +85 lbs

roll outs from knees -
3x6 BW

calf raises -
3x15 w/ 155 lbs

Awesome session.

 

[fufu]

Today -

warm up

bench press -
5x7 w/ 185 lbs (was having a bit of trouble with the bar shifting side to side, has to do with using a bent bar and uneven foot pressure I think. still, reps were smooth and fast, and had more in the tank after every set. no grinders. progress to 195 next week, and then 5 lbs per week after that)

OHP -
2x12 w/ 115 lbs

weighted chin up -
3x8 +15 lbs (supinated)

low cable neutral grip row -
5x10 #150

OHEE stiff handle -
2x15 #120

cable curl -
2x15 #80

Good stuff.

 

[fufu]

Today -

warm up

deadlift -
3x5 w/ 415 lbs (no belt, chalk, MG. solid, in the groove, more in the tank)

RDL -
3x10 w/ 255 lbs (DOH 1st set, straps last 2 sets)

belt squat -
3x12 w/ 85 lbs

calf raise -
3x10 w/ 215 lbs

side plank with arm OH -
3x20 seconds each side

Awesome session.

 

[ROID]

Deads are looking goo

 

[ROID]

Good *

 

[fufu]

Deads are looking goo

Thanks Broseph. I will be attempting a PR in a couple weeks.