Fu Fu's l337 journal

[fufu]

First day back after a 4 day recovery break.

Today -

warm up

bench press - (put 25 lb plates under the feet of the bench because it's set really low)
5x3 w/ 225 lbs (overall good technique and fast, plenty left in the tank, but was re-establishing the groove with the new bench height, so I felt a little off)

flat DB bench press -
2x14 w/ x2 75 lbs

unilateral DB row -
4x8 each side w/ 110 lbs

rear delt facepull -
3x12 #80 w/ 1 second pause at full retraction

plank -
3x15 seconds

machine preacher curl -
3x15 #47.5 (increase in #7.5 increments each week)

OHEE EZ bar -
3x15 w/ 70 lbs

hip mobility
t-spine mobility
shoulder mobility

Good stuff. Felt pretty tired today because I didn't sleep well last night. Just couldn't shake the feeling of tiredness through the workout, but performed well anyway.

 

[fufu]

Today -

warm up

back squat -
5x3 w/ 265 lbs (belt 4th notch, no knee sleeves. I'll save the knee sleeves until I get to 315ish. Overall it felt good and reps were smooth, but I was refinding the groove. Last set was the best set. Plenty left in the tank. Focus for next week: claw ground with toes, brace hard, and upright torso)

pause deadlift - (2 count pause just after breaking weight off floor, no belt, DOH)
6x3 w/ 315 lbs (First time doing these. I like the way they feel, I am interested to see how they affect me. Important note: I moved my stance out by a few inches each foot. I find that I need to point my toes outward more to get comfortable in this position, but overall it felt comfortable. My toes are about 3-4 inches from the innermost plate. This is the most significant change I've made to my deadlift since I switched to sumo about 10 years ago. focus for next week: get lats super tight, and get upright while looking forward before pulling)

RDL -
3x5 w/ 285 lbs (DOH every set. fast, smooth, felt great, hip extension never felt more snappy)

belt squat -
3x10 w/ 110 lbs

roll outs from knees -
3x5 BW

calf raises -
4x10 w/ 225 lbs

Awesome session.

 

[fufu]

Today -

warm up

bench press -
5x6 w/ 185 lbs (still re-establishing the groove with the higher bench, but technique felt better from last session. Tons left in the tank, fast reps.)

OHP -
2x10 w/ 115 lbs (fast reps, a left left in the tank)

weighted chin up -
3x5 +20 lbs (supinated)

tbar row -
5x10 w/ 115 lbs (not included weight of bar)

OHEE stiff handle cable -
2x20 #110

single arm preacher curl -
2x12 #50 each side

Good stuff.

 

[fufu]

Today -

warm up

deadlift -
5x5 w/ 395 lbs (belt 4th notch, mixed grip. not much psyching up at all. fast off the floor, set up was good, in the groove, fast smooth reps, plenty left in the tank. I continued to use a wider stance, and it feels great. I will stick with it. Continue to focus on setting up with building breaths, getting hips forward into the bar while getting lats tight)

back squat - (high bar)
3x8 w/ 205 lbs (belt 4th notch. first working set of squats after deadlifting always feels the toughest, then they get easier. Plenty left in the tank. Felt in the groove today)

45 degree barbell back raise -
2x10 w/ 145 lbs (I have a tendency to put a lot of tension on my right hamstring when lowering the weight, but I've been focusing on getting even tension in the hamstrings during the eccentric portion of the lift)

calf raises -
3x15 w/ 185 lbs

side plank with arm OH -
3x10 seconds each side

Awesome session.

 

[fufu]

Today -

warm up

bench press -
5x3 w/ 235 lbs (felt good and in the groove, could have engaged leg drive more. more in the tank, progress by 5 lbs per week from this point on. focus on big leg drive.)

flat DB bench press -
2x14 w/ x2 80 lbs (felt significantly easier than last week, more in thank)

unilateral DB row -
4x8 each side w/ 115 lbs

cable rear delt facepull -
3x12 #90 w/ 1 second pause at full retraction

plank -
3x20 seconds

machine preacher curl -
3x15 #55 (progress by #7.5)

EZ bar OHEE -
3x15 w/ 75 lbs

Awesome session.

 

[fufu]

Today -

warm up

back squat -
5x3 w/ 275 lbs (belt 4th notch. felt pretty good groove-wise today. sets felt easier as they went on, definitely a good amount left in the tank. felt diffuse knee aching in the first couple sets)

pause deadlift - 2 count pause just after breaking weight off floor
5x3 w/ 325 lbs (DOH, no belt. plenty left in the tank. continue to focus on x3 building breaths to start the set, lat tension, looking forward and getting weight a bit more mid foot so that toes are clawed into the ground. )

RDL -
3x5 w/ 295 lbs (DOH first set, then straps. I find straps help my overall technique. When grip becomes challenging, I can't focus on proper upper back tension and the hip hinge movement as well. a lot left in the tank, snappy lock outs)

belt squat -
3x10 w/ 120 lbs

calf raises -
4x10 w/ 235 lbs

roll outs from knees -
3x6 BW

Awesome session.

 

[fufu]

Today -

warm up

bench press -
5x6 w/ 195 lbs (used a different barbell (PL dimensions) than I am used to because someone else was benching with the bar I usually use, and I widened my grip so that pinkies were on the rings, and holy shit, it felt really comfortable and strong. I didn't expect it to feel better. I am definitely going to stick with this wider grip. Unracking feels better too because I don't have to press the bar up as much after they are out of the J-hooks. Everything just felt better with the wider grip. I have been widening my bench grip progressively over the past year (often by accident) and it just feels better and better. Weight felt really light today, a ton left in the tank. Next week continue to use PL bar and put pinkies on rings)


OHP -
2x10 w/ 120 lbs (more in the tank)

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

Tbar row -
5x10 w/ 125 lbs

stiff handle cable OHEE -
2x20 #120 (a lot left in the tank)

single arm preacher curl -
2x12 #55 (progress by #5 each week)

hip mobility
t-spine mobility
shoulder mobility

Awesome session. Feeling good about the new bench grip.

 

[fufu]

Today -

warm up

deadlift -
5x5 w/ 405 lbs (belt 4th notch. my warm up was severely disjointed because I had to wait for a couple other guys to finish using the deadlift bar. I warmed up with a separate bar, but took way too much time between sets because I was talking. As a result, my working sets felt off physically and mentally. I felt stiff and out of the groove. It was also the coldest I've ever felt it in the gym, which also impaired my warm up. Oh well. This is disconcerting because last week at 395 I felt really great with the deadlifts. Today in the deadlifts I felt like my quads were working way more than usual, I also think that I accidentally did 5x5 with pause deadlifts a few days ago, which I think I haven't recovered from. This is the first time I've deadlifted twice a week. I hope deadlifts feel better next week. Also, my fucking left hip flexors were bugging me off the floor and in the lockout. Today was just really off. Deadlifts were off most of my last 8 week phase, and I want to avoid that happening again.)

back squat -
3x8 w/ 215 lbs (belt. ugh these felt tough today. technique was pretty good)

45 degree barbell back raise -
2x10 w/ 155 lbs

calf raise -
3x15 w/ 195 lbs

side plank with arm OH -
3x15 seconds each side

This was an off day. Glad I was able to hit my numbers.

 

[fufu]

I may decrease pause deadlifts to 3x3.

 

[fufu]

My back is so god damn stiff right now. I think my left hip pain was limiting me from locking out the deadlifts by wedging my hips forward, so that I rely on my lower back for pulling the weight over my COM.

 

[fufu]

Also, I noticed my shins didn't have any abrasion on them today after deadlifting. They usually are pretty torn on. The bar must have been traveling away from me, placing more torque on my back, which also explains my back aching. Iyiyi. Fucking fuck, what is going on with my deadlift?

 

[fufu]

Today -

warm up

bench press -
5x2 w/ 245 lbs (strong, smooth, fast reps. in the groove. felt really solid today. thought about only bumping weight up today to 240 in a 5 lb increment, but the new wider grip bench felt so strong, I jumped 10 lbs, and I felt really strong and confident with the weight today. Might even jump another 10 next week.)

flat DB bench press -
2x14 w/ x2 85 lbs

unilateral DB row -
4x8 each side w/ 120 lbs (bring adjustable handle next week)

rear delt facepulls -
3x12 w/ #110 1 second pause at full retraction

plank -
3x25 seconds

machine preacher curl -
2x15 #62.5

OHEE EZ bar -
2x15 w/ 80 lbs

hip mobility
t-spine mobility
shoulder mobility

Awesome session. I felt really strong today.

 

[fufu]

Today -

warm up

back squat -
5x3 w/ 285 lbs (belt 4th notch. back felt a bit stiff and achey unracking the weights. squats felt a lot heavier than expected, they were slow and tough today. Last week they felt great. My lower body strength has been feeling so inconsistent recently)

belt squat -
3x10 w/ 130 lbs

RDL -
3x5 w/ 305 lbs (DOH first set, straps last 2. these went really well, they felt solid)

calf raise -
3x10 w/ 245 lbs

roll outs from knees -
3x7 BW

Very frustrating workout. Felt off today, weights felt heavy except for RDL. Couldn't get in it mentally. I cut out pause deadlifts. I had high hopes for them, but I think they may be interfering with my recovery. In the first 2 weeks of this phase, I trained more frequently than usual. Combo of factors? IDK. I'm trying to make the proper adjustments so I can have a decent phase. I gotta keep this back issue in check. Very frustrated that I tweaked it again so early in the phase. My lower back hasn't been an issue in years. I have this left hip issue flaring up too.

 

[fufu]

So back tightness and left hip issue started after doing 5x5 with 405 lbs on the deadlift. Is the wider stance not a good idea? Is that contributing to the hip issue? Ugh! I've been dealing with the hip issue for about 2 years, but it's always been sporadic and manageable.

 

[fufu]

Today -

bench press -
5x6 w/ 205 lbs (in the groove, fast, smooth reps, a lot left in the tank. wide grip continues to feel good. goal is to get to 5x6 w/ 225 and assess from there, likely drop reps down)

OHP -
2x10 w/ 125 lbs (more left in the tank. goal is to get to 2x10 w/ 135, then drop reps down)

WCU -
3x5 +30 lbs (good, more in tank. goal is to get to 3x5 +45 and assess from there.)

T-bar row -
5x10 w/ 135 lbs (feeling it good in the back)

stiff handle OHEE cable -
2x20 #130 (more in the tank)

single arm cable curl -
2x12 each side w/ #60

hip mobility
t-spine mobility
shoulder mobility

Awesome session.

 

[fufu]

Today -

warm up

deadlift -
5x5 w/ 415 lbs (belt 4th notch. I went back to my usual stance. The wider stance seemed to be aggravating my hip flexors. warm ups felt solid, was mentally primed and focused today. First few sets went well, 4 and 5 were tough, but doable and with good form. I focused heavily on getting the bar tight against my shins while initiating the pull and getting my upper back super tight, and keeping the bar tight against my body for the entire lift, including eccentric, it helped a lot, and my back felt solid today. Hip flexors were barely an issues as well. I cut my warm up pretty short. I find that stretching and warming my hips too much may actually aggravate the hip issue. I did a condesned warm up, and focused heavily on my specific deadlift warm ups, and everything went well.)

squat -
3x8 w/ 225 lbs (tough, but doable, form was good. was focusing on keeping weight mid-foot.

45 degree barbell back raise -
2x10 w/ 165 lbs (my hammmmstringggss)

Skipped calf and side planks, was on a time crunch.

Awesome session. SO GLAD to have my back and hips feeling better. They aren't 100%, but they are significantly better. I fixed my deadlift form by keeping the bar close to my body (way up and down), back is feeling so much better as a result. Like I said, I stopped doing the wider sumo and went back to my usual sumo stance. Just feels more comfortable. Maybe I'll try again in the future to go wider. But I've made great progress in the past year with my usual stance. So if it isn't broke, why fix it? And it seemed to be aggravating my hips.

 

[fufu]

Today -

warm up

bench press -
5x2 w/ 255 lbs (in the groove and felt strong. first reps all went pretty fast, but second reps were relatively slow and borderline grinders. while the second reps moved slowly, no major changes in speed throughout the rep (smooth reps). Never felt like I was going to miss one either, felt confident with every rep. Next week progress by 5 lbs.)

flat DB bench press -
1x14 w/ x2 90 lbs
1x10 w/ x2 90 lbs

unilateral DB row -
4x8 each side w/ 125 lbs (straps last set)

rear delt facepull -
3x12 #120 (no more pause at full retraction, getting too tough for that)

plank -
3x30 seconds

machine preacher curl -
2x15 #70 (progress by #7.5 as usual)

OHEE EZ bar -
2x15 w/ 85 lbs

hip mobility
t-spine mobility
shoulder mobility

Awesome session. Felt strong, had fun.

 

[fufu]

Today -

warm up

back squat -
5x3 w/ 295 lbs (belt, no knees sleeves. overall felt just as hard or slightly easier than last week, which is good. sets got better as they went on, for the most part. Switched from high bar to a mid-bar position, and a slightly wider stance. Felt more comfortable. Had some trouble today getting in the groove. Mid-bar with slightly wider stance felt more comfortable. start using knee sleeves next week)

belt squat -
3x10 w/ 140 lbs (tough, but doable, more in the tank. use mid-sized cable handle with frayed fabric, it's a good length for the heavier weights)

RDL -
3x5 w/ 315 lbs (beltless, as always. straps. in the groove, strong, comfortable, a lot more in the tank.)

roll outs from knees -
3x8 BW

Good stuff. Tough workout, but left feeling pretty fresh. I started to cut out calf raises. Just unnecessary volume that eats up time, and my calves haven't been growing that much anyway.

 

[fufu]

Make sure to stick with mid-bar position and a slightly wider stance next squat session. Also, do more light squats in warm up to get limbered up, while cutting some of the mobility/activation stuff I do.

 

[fufu]

Today -

warm up

bench press -
5x6 w/ 215 lbs (felt strong and in the groove today. everything came together well. a lot left in the tank. wider grip continues to feel great)

OHP -
2x10 w/ 130 lbs (1st set relatively easy, 2nd set tougher, but definitely doable especially considering I didn't really psych up. more in the tank.)

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

T-bar row -
5x10 w/ 145 lbs

stiff handle OHEE cable -
2x20 #140

single arm cable preacher curl -
2x12 each side #65

t-spine mobility
shoulder mobility
some hip mobility

Awesome session today. I felt really strong, body feels good, and left the gym feeling relatively fresh.

 

[fufu]

Today -

warm up

deadlift -
5x5 w/ 425 lbs (belt 4th notch, mixed grip. tough, but doable. maybe one left in the tank each set if I really went for it. This is the most volume I've done with 425. Felt like I could have done better with getting good back tightness and keeping bar closer to my body, but I had no back or hip pain, which is great. I think I may cut volume to 5x3 in coming weeks. I still have some confidence issues initiating the first rep, but it's getting better.)

back squat -
3x8 w/ 235 lbs (belt 4th notch. mid bar, wider stance, felt so much better. felt really in the groove on several reps. Tough, but more in the tank.)

45 degree barbell back raise -
2x10 w/ 175 lbs

Really good session. Glad I hit my deadlift numbers with no back or hip pain.

 

[fufu]

Today -

warm up

bench press -
5x2 w/ 260 lbs (3rd set was the best, everything was on point and reps were smooth and relatively fast, and I had 1-2 more reps on that one. Other sets were solid, but had some sticky points, but no true grinding. progress by 5 lbs for next week.)

flat DB bench press -
1x13 w/ x2 95 lbs PR
1x8 w/ x2 95 lbs

unilateral DB row -
4x8 each side w/ 130 lbs (straps, which made the weight feel significantly lighter)

rear delt cable facepull -
3x12 #130 (no pause)

plank -
3x35 seconds

machine preacher curl -
2x15 #77.5

OHEE EZ bar -
2x15 w/ 90 lbs (more in the tank)

hip mobility
t-spine mobility
shoulder mobility

Awesome session.

 

[fufu]

Today -

warm up

back squat - mid bar, wider stance
5x3 w/ 305 lbs (belt 4th notch, knee sleeves. solid, pretty well in the groove most reps, last reps were tough, but definitely more in the tank. knee sleeves make a difference for sure.)

belt squat -
3x10 w/ 150 lbs (solid, last few reps of last set were tough! but still more in the tank overall.)

RDL -
3x5 w/ 325 lbs (really solid groove. solid sets. more left in the tank, not much psyching up at all.)

roll outs from knees -
3x9 BW

Awesome session. Felt strong overall today. Left feeling relatively fresh. No hip or back pain at all today! Back barely felt fatigued from squats.

 

[fufu]

Today -

warm up

bench press -
5x6 w/ 225 lbs (felt very strong, smooth, and in the groove. no grinding at all. Felt virtually the same as last week. For next week, maintain sets of 6, and progress by 10 lbs)

OHP -
2x10 w/ 135 lbs (again, felt great all around. more in the tank on both sets.)

weighted chin up -
3x5 +40 lbs (5th reps were tough on sets 2 and 3. Knock reps down to 4 next week.)

T-bar row -
5x10 w/ 155 lbs (solid)

cable OHEE stiff handle -
2x20 #150 (nearing limit for sets of 20. do sets of 15 next week.)

single arm cable preacher curl -
2x10 each side #70 (add by #5 increments as usual)

hip mobility
t-spine mobility
shoulder mobility

Fucking awesome session. Felt strong all around. Left the gym feeling relatively fresh. Back and left hip continue to feel great.

 

[fufu]

Today -

warm up

deadlift -
5x3 w/ 435 lbs (belt 4th notch, mixed grip)(these felt a bit slow today, and heavier than I would have liked, but I was in the groove. I thought I was perhaps letting the bar getting out in front of me and rounding my upper back, but I took a profile video and my back positioning looked excellent, and the bar did not noticeably travel forward. Had a tough time getting psyched up today. I felt hesitant right before initiating the pull. Deadlifting used to be my favorite lift that I enjoyed the most, but now I feel a bit afraid of it and I'm just not having fun with it like i used to. Oh well, today's work was pretty good for not being psyched up, and it's the most volume I've done with 435.)

back squat -
3x8 w/ 245 lbs (belt 4th notch. sticking with mid-bar, wider stances, toes pointed more forward. felt fucking great today, right in the groove for so many reps. Back squats felt the best they have this phase, and perhaps since I started doing them again mid-year last year. Quads felt stiff and achy as fuck warming up for these, a little foam rolling helped.)

45 degree barbell back raise -
2x10 w/ 185 lbs PR (hamstrings felt like they are gonna explode, big lower back pump)

Solid session today. While I am a little disappointed in my deadlifting, I hit a volume PR with 435, and my lower back and left hip felt pain free. Overall, things are great.

 

[fufu]

Today -

warm up

bench press -
5x2 w/ 265 lbs PR (strong, solid technique, in the groove. felt very confident pressing today. psyched up a good amount. 3rd set was the best. last rep of last set was a moderate grinder.)

DB bench press -
1x11 w/ x2 100 lbs PR (may have had another in the tank, but didn't go for it, figured I'd save it for another day.)

unilateral DB row -
4x8 each side w/ 135 lbs (straps, felt solid)

high cable rear delt facepull -
3x12 #140

plank -
3x40 seconds

machine preacher curl -
2x12 #85

OHEE -
2x15 w/ 95 lbs PR

t-spine mobility
shoulder mobility
hip mobility

Awesome session. Felt really strong.

 

[fufu]

Today -

warm up

back squat -
1x3 w/ 315 lbs (knee sleeves, belt 4th notch. let the weight bury me on the last rep, lost positioning, hips shot up, bar went forward, and kind of good morning the weight up slowly.)
1x2 w/ 320, 325, 330, 335 PR (became wary of not going excessively deep on the last reps, and making sure I kept a good relative knee and hip bend. Reps felt strong and pretty well in the groove considering the weight.)

belt squat -
1x10 w/ 160 lb PR (so tough, killed quads, just did one set because I just have one more squat work out and I've already accumulated a lot of volume.)

RDL - (straps, no belt as usual)
1x7 w/ 335 lbs (felt super solid, definitely a few left in the tank if I really went for them)
2x5 w/ 335 lbs

roll outs from knees -
3x10 BW

Awesome session! Feeling like I am peaking, which is the goal.

 

[fufu]

^on the above session: RDL of 1x7 w/ 335 lbs was a PR.

 

[fufu]

Today -

warm up

bench press -
3x6 w/ 235 lbs PR (strong, smooth, fast, in the groove. more in the tank each set, could have done 5 sets, but held back bc I'm going for a 1RM PR next bench day)

OHP -
2x10 w/ 140 lbs PR (a bit more in the tank)

weighted chin up -
2x5 +45 lbs (supinated)

T-bar row -
3x10 w/ 165 lbs PR

stiff handle OHEE cable -
2x18 #160 PR

single arm cable curl -
2x10 each side #75 PR

hip mobility
t-spine mobility
shoulder mobility

Awesome session. Felt strong. Cut back on the volume to make sure I am fresh for PR attempts coming up.

 

[fufu]

Today -

warm up

deadlift - (mixed grip, chalk, belt 4th notch, switched back to chucks)
1x1 405, 425, 445, 465, 475 lbs (all these felt great. 465 drifted a bit far in front of my which threw me out of the groove, but I was able to correct and finish the rep strong and in the groove)
1x2 485, 490 lbs PR (felt so fucking good. strong, confident, mentally primed, in the groove. I was focusing on getting BEHIND the bar, knees out, and tight upper back. All of that was to prevent letting the bar drift out in front of me. It feels so good to feel confident again in the deadlift after the past couple months of feeling pretty off. I went back to using chucks (was using wrestling shoes). Chucks just feel better, I feel like I can feel the floor better and spread my feet out and grab the ground better. I also focused really intently on going hard on every single warm up set, from the bar through 465. All of those factors set me up for good deadlifts today. Last week I did 5x3 with 435, and the reps felt more uncomfortable, slower, and less in the groove than the reps I did with 490 today. So weird. Mentally focusing can make such a difference. Plus, all that volume I accumulated in the past 2 months is now paying off with a strength peak.)

back squat -
2x8 w/ 255 lbs (tough, but doable, some more in the tank)

45 degree barbell back raise -
2x9 w/ 195 lbs PR

Awesome session. Felt great to have fun deadlifting again.