Fu Fu's l337 journal

[fufu]

Today -

warm up

bench press -
1x1 225, 245, 265 lbs
1x1 285 lbs PR (strong, in the groove, mentally focused, more in the tank, super happy with this PR. Techniqyue-wise I think it was better than my last 1RM PR (more symmetrical). About mid way up I had a slow down, but it didn't phase me at all. It was just a very small part of the ROM, it was fast before it, grinding for a tiny bit, then fast after it. I knew I could have psyched up more in the warm up and the actual PR set, which is nice to know I had more in the tank without max psyching up, so I imagine if I really psyched up, I'd have even more in the tank.)

DB bench press -
1x8 w/ x2 110 lbs PR (tough, but confident set)

unilateral DB row - (straps)
3x8 each side w/ 140 lbs PR

high cable facepull -
3x12 #150

machine preacher curl -
2x12 #92.5

OHEE EZ bar -
2x15 w/ 100 lbs

Awesome session. Everything was on point. Strength was peaked, and I just had to focus mentally and use good technique to make the lifts, and that is what happened. Very happy about the 1RM PR.

 

[fufu]

Today -

warm up

squat - (knee sleeves, belt 4th notch)
1x1 225, 275, 295, 315, 345 lbs
1x1 375 lbs PR (awesome rep. wasn't actually as mentally focused as I would have liked on this rep and through my warm up, but I stuck well in the groove, didn't go excessively deep (which was my main focus), and I grinded the weight up smoothly and confidently, there were no completed stops. Tough, but there was more in the tank. Feel very happy about it.
2x3 w/ 325 lbs PR (1st set was super tough and slow. 2nd set was significantly easier, I think I had 2 more reps in me)

belt squat -
2x12 w/ 160 lbs PR (1st set tough, but 2nd set was easier than the first, as often happens with squats)

RDL - (straps)
3x5 w/ 345 lbs PR (tough, but technique was super solid, these felt great today)

roll outs from knees -
3x11 BW

Awesome session.

 

[fufu]

Today -

warm up

bench press -
3x8 w/ 225 lbs PR (felt solid)

OHP -
1x10 w/ 145 lbs PR (let the bar get a bit forward on me a couple reps, but overall very in the groove, smooth reps, and felt strong)

weighted chin up - (supinated)
2x5 +50 lbs (felt same as last week, which is good)

t-bar row -
3x10 w/ 175 lbs PR (last set was tough. I was trying to find the right foot position relative to the end of the bar. I like to be leaning back slightly so that the weight tries to pull me forward a bit, but not so far back so that I start pulling the weight really horizontally)

OHEE cable stiff handle -
2x15 #170 PR (starts becoming an ab challenge going this heavy)

single arm cable preacher curl -
2x8 each side #80

hip mobility
shoulder mobility
t-spine mobility

Awesome session. Felt like I may have been getting sick this AM, but training felt good. Now I'm not sure what my body is going to do. My last planned training session of this phase is Sunday. Sometimes I feel off for a day and then I'm back, we shall see.

 

[fufu]

Today -

warm up

deadlift - (belt 4th notch, chalk, mixed grip)
1x1 405, 425, 445, 465 lbs
1x3 495 lbs PR (So happy about this set. I was dealing with some real trepidation before this set, but it went beautifully. I was able to really turn it on right before I initiated the pull.)

back squat -
2x8 w/ 265 lbs (belt 4th notch. tough, but 2nd set was easier than 1st, and was way better form wise. Actually had some more in the tank, not a lot, but some. Focusing on looking forward and getting my chest high before every rep helped me to maintain a better bar groove and avoid having my hips shoot up from the bottom, loading the back, and turning the lift into a 2-part concentric (1st part back and hips, 2nd part quads)).

45 degree barbell back raise -
2x9 w/ 205 lbs PR

Very happy about hitting the new 3RM PR, which was a 20 lb PR, especially considering the past few months of deadlift training which have been rough due to some technique issues, mental confidence issues, and nagging hip & back pain. I didn't sleep well at all last night either, but it didn't make a difference. I had to make a lot of week-to-week adjustments to my training recently, but thankfully everything came together on this set. I''m also stoked that my grip felt solid, it wasn't even a blip on the radar.

https://www.youtube.com/watch?v=A1C8emumISM

 

[fufu]

First day back after a 9 day break, longest break I've taken in several years! I normally only take off 5-7 days every couple months, and I was irrationally worried about an extra 2 days off, but today I felt really strong.

bench press -
5x2 w/ 235 lbs (felt strong, solid fast reps. focused, but not really psyching up. plenty left in the tank. Was a little tilty on some reps, which tends to happen after a week off. I have to get even leg drive through both feet to get the bar to stay straight in the frontal plane (standard frontal, not relative to supine bench position).

DB bench press -
2x15 w/ x2 75 lbs

unilateral DB row -
4x8 each side w/ 115 lbs (felt super light, surprisingly so)

rear delt facepull -
3x10 #90 w/ 1 sec pause at full retraction

plank -
3x15 seconds

machine preacher curl -
2x15 #55

OHEE EZ bar -
2x15 w/ 75 lbs

shoulder mobility
t-spine mobility
hip mobility

Awesome session! Felt fresh, strong, and had fun!

 

[fufu]

Today -

warm up

back squat -
5x3 w/ 275 lbs (belt 4th notch. these felt incredible. They felt light, comfortable, and in the groove. I was focused, but I didn't psyche up at all. I was really surprised how controlled and light they felt without really trying. wow. I was worried about the 9 day break being too much, but I feel great.)

belt squat -
3x12 w/ 110 lbs (felt really light)

RDL -
3x5 w/ 295 lbs (straps)

roll outs from knees -
3x5 BW

t-spine mobility
shoulder mobility

Awesome session. Felt relaxed, had fun.

 

[fufu]

Note from above session:

On squats, I focused on not going excessively deep, and also bracing hard in the whole to maintain a good lower back position and prevent shifting forward

 

[fufu]

Today -

warm up

bench press -
5x5 w/ 195 lbs (felt light, smooth, fast, in the groove, really solid overall. a lot left in the tank.)

OHP -
2x10 w/ 120 lbs (same as bench. felt light, smooth, fast, in the groove, really solid overall. a lot left in the tank.)

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

t-bar row -
5x10 w/ 125 lbs (not counting bar. neutral grip handle)

OHEE stiff handle cable -
2x20 #120

single arm cable curl -
2x12 each side #55

Awesome session. Everything felt light, had fun.

 

[Derek Wilson]

A place for getting a lot of information. Loved the thread!

 

[fufu]

Today -

warm up

deadlift - (belt on 1st set, rest were beltless, MG, chalk)
5x3 w/ 405 lbs (felt really solid today. cues i'm focusing on are: get behind bar, knees out, bar against shins, tight upper back.. I felt great without the belt. plenty left in the tank.)

back squat -
3x8 w/ 215 lbs (beltless, solid. continuing to focus on: bracing hard in the hole, not going too deep).

45 degree back raise -
2x8 w/ 155 lbs (felt really light, lots left in the tank)

Awesome session.

 

[fufu]

Today -

warm up

bench press -
5x2 w/ 245 lbs (sets 1 and 2 fast, 3 and 4 a little out of groove bc wasn't tying all parts together (grip, leg drive, arch), and set 5 was the best speed wise and technique wise. overall, great pressing, felt pretty light, a lot left in the tank.)

DB bench press -
2x15 w/ x2 80 lbs (felt same as last week, more in the tank)

unilateral DB row -
4x8 each side w/ 120 lbs

rear delt facepull -
3x10 #100 w/ 1 sec pause at full retraction

plank -
3x20 seconds

machine preacher curl -
2x15 #62.5

OHEE EZ bar -
2x15 w/ 80 lbs (felt light, a lot left in the tank)

Awesome session.

 

[fufu]

3/4/3018

warm up

back squat -
5x3 w/ 285 lbs (belt 4th notch) (felt awesome. fast, in the groove, relatively easy, a lot left in the tank. continue to focus on not going too deep and bracing hard in the hole to prevent forward lean and keep the lower back safe)

belt squat -
3x12 w/ 120 lbs

RDL -
3x5 w/ 305 lbs (straps. solid, snappy hip extension, plenty left in the tank)

roll outs from knees -
3x6 BW

Awesome session.

 

[Derek Wilson]

I like to go to the gym in the morning.

 

[fufu]

Today -

warm up

bench press -
5x5 w/ 205 lbs (fast, in the groove for most reps, plenty left in the tank. was falling out of the groove a bit at the bottom of the rep (let the bar shift towards my head a bit), but I think that was because I was doing the reps so quickly that I lost a little control. wasn't getting psyched up for these sets)

OHP -
2x10 w/ 125 lbs (plenty left in the tank, wasn't psyching up at all really)

weighted chin up -
3x5 +30 lbs (felt really light today)

t-bar row -
5x10 w/ 135 lbs

OHEE stiff handle -
2x20 #130

single arm preacher cable curl -
2x12 each side #60

Awesome session.

 

[fufu]

Yesterday -

warm up

bench press -
5x2 w/ 255 lbs (smooth reps, in the groove, not much psyching at all. I trained at a different gym today and the bench wasn't the best (low, hard to get optimal leg drive). More left in the tank. Very pleased with benching today considering not much psyching up and different bench equipment. bump up 10 lbs next week)

DB bench press -
2x15 w/ x2 85 lbs (no psyching up really. 1st set solid, no problem. 2nd set had nothing left in the tank. I think I can continue to do 15 reps next week (which would be a PR) if I psyche up.)

unilateral DB row -
4x8 each side w/ 125 lbs (relatively easy)

rear delt facepull -
3x10 #110 w/ 1 second pause at full retraction

plank -
3x25 seconds

machine curl -
2x12

OHEE bar -
2x15 w/ 85 lbs

Awesome session.

 

[fufu]

3/7/18 (this workout occurred between the two logged above) -

deadlift -
5x3 w/ 415 lbs (no belt, mg, chalk)(felt fantastic, fast off the groove, in the groove, snappy lockout. Best sets were 2 and 5. I can continue to deadlift beltless. Continue to focus on these three cues: get behind bar, knees out, tight upper back.. I've also been looking up naturally which seems to help.)

back squat -
3x8 w/ 225 lbs (beltless, solid.)

RDL -
2x8 w/ 295 lbs (first set DOH, 2nd set straps. these felt really light. Didn't have access to a 45 degree back raise, so did these instead.)

Awesome session. Back and left hip continue to feel great. Glad I can continue to progress with the beltless work.

 

[fufu]

Today -

warm up

back squat -
5x3 w/ 295 lbs (belt. fast, smooth, in the groove, a lot more left in the tank. continue to focus on not going too deep and bracing hard in the hole)

belt squat lever machine -
3x12 w/ 140 lbs (includes base weight of machine)

RDL -
3x5 w/ 315 lbs (snappy, plenty left in the tank)

roll outs from knees -
3x7 BW

Was tired, sore throat, stressed, got to the gym way later than I wanted to, but I had a great session regardless. New gym, it's fucking awesome.

 

[fufu]

Today -

warm up

bench press -
5x5 w/ 215 lbs (1st and 2nd set the best. in the groove, smooth, a lot left in the tank)(setting 9 on j hooks, and setting 7 on safety pins)

OHP -
2x10 w/ 130 lbs (bar was getting out of groove, too far in front of my head. made these harder than they should have been. slightly aggravated nagging left shoulder issue. need to focus next time on: keep hips and knees locked out and keep back close to face until it goes above head, then push head through.)

weighted chin up -
3x5 +37 lbs (extra 2 or so from chain in belt)

t bar row -
5x10 w/ 145 lbs

OHEE -
2x20 #15 (max stack at new gym)

standing cable curl -
3x12 #10

Awesome session.

 

[fufu]

Yesterday -

warm up

deadlift -
5x3 w/ 425 lbs (chalk, mg, no belt)(in the groove, felt really solid, more in the tank. i forgot my headphones, so really not much psyching up at all. very pleased with today. can continue beltless if I want)

back squat -
3x8 w/ 245 lbs (beltless) accidently jumped 20 lbs from last week, was supposed to to 235. So, next week, I will do 250, then the week after that, I will do 255, so I can get back to my originally progression. Regardless, squatting today went pretty well consider not much psyching up and beltless. there was more left in the tank.)

RDL -
2x8 w/ 305 lbs (solid)

t-spine mobility
shoulder mobility

Really solid session.

 

[Derek Wilson]

I always try to go early in the morning.

 

[fufu]

3/17/18

warm up

bench press -
5x2 w/ 265 lbs (overall good. not psyching up that much a bit left in the tank. 2nd reps tended to drift towards my head a bit right after pressing off the chest, I think because I was lowering to bar too low on my chest. 2nd reps also tended to to be mild/moderate grinders. Considering today was matching my old 2RM without much psyching up, very pleased. )

flat DB bench press -
1x15 w/ x2 90 lbs PR
1x10 w/ x2 90 lbs

unilateral DB row -
4x8 each side w/ 130 lbs (solid)

high cable facepull -
3x10 #12 w/ 1 second pause at full retraction

plank -
3x30 seconds

EZ bar preacher curl (bar weighs 15 lbs) -
2x10 w/ 65 lbs

EZ bar OHEE -
2x15 w/ 90 lbs

Awesome session. Was overall a bit out of it, but everything went well.

 

[fufu]

Yesterday -

warm up

back squat -
5x3 w/ 305 lbs (belt. felt solid, last set was the best set. start wearing knee sleeves next session)Continue to focus on not going too deep, bracing hard in the hole, and getting knees over toes)

belt squat -
3x12 w/ 150 lbs (including machine base weight of 50 lbs. I find using a wide stance helps keep my heels on the ground using this machine. The machine likes to pull me forward)

RDL -
3x5 w/ 325 lbs (straps. really solid, a lot left in the tank)

roll outs from knees -
3x8 bodyweight

Good stuff! BW is lower, down around 202 (had been floating around 205-208 for a while).

 

[fufu]

Today -

warm up

bench press -
5x5 w/ 225 lbs (fast, snappy, in the groove, 225 never felt so light, a lot left in the tank)

OHP -
3x5 w/ 135 lbs (a lot left in the tank, moving from 2x10 to 3x5, will progress by 5 lbs as far as I can)

weighted chin up -
3x5 +40 lbs (supinated, more in the tank)

tbar row -
5x10 w/ 155 lbs

OHEE stiff handle -
2x22 #15 PR

standing cable curl -
3x12 #11

Awesome session.

 

[blbokeb]

Damn... I went to bed AT 4:30 AM when I go to the gym it's usually in the late afternoon, or at night, so there are plenty of people to ask for a spot... I don't think I could ever go early in the morning.

Oh yeah

 

[blbokeb]

Damn... I went to bed AT 4:30 AM when I go to the gym it's usually in the late afternoon, or at night, so there are plenty of people to ask for a spot... I don't think I could ever go early in the morning.

Up

 

[fufu]

Today -

warm up

deadlift - (beltless, MG, chalk)
5x3 w/ 435 lbs (solid sets, except set 4 where I lost my upper back positioning and let the bar get a bit too ahead of me, although it wasn't anything major. Really not motivated today. Tired, unfocused, every set was tough, although the first three were pretty snappy once I got them off the floor. Overall I think I performed better today doing 435 lbs 5x3 beltless than I did a couple months ago doing the same thing but with a belt, so that's nice. yesterday I was digging a hole for like 5 hours, and that really fatigued me for today I think. So overall I'm pleased with today's performance.)

back squat - (belt on, 4th notch)
3x8 w/ 250 lbs (felt easier than last week, belt makes a difference. continuing to focus on not going too deep, bracing hard in hole, and getting my knee forward to put pressure on quads. I felt more in the groove today than last week.)

RDL -
2x8 w/ 315 lbs (tough, but doable, more in tank)

Good stuff. Today was tough and not that enjoyable. Glad to have it behind me. I'm fucking tired.

 

[Derek Wilson]

Today -

warm up

deadlift - (beltless, MG, chalk)
5x3 w/ 435 lbs (solid sets, except set 4 where I lost my upper back positioning and let the bar get a bit too ahead of me, although it wasn't anything major. Really not motivated today. Tired, unfocused, every set was tough, although the first three were pretty snappy once I got them off the floor. Overall I think I performed better today doing 435 lbs 5x3 beltless than I did a couple months ago doing the same thing but with a belt, so that's nice. yesterday I was digging a hole for like 5 hours, and that really fatigued me for today I think. So overall I'm pleased with today's performance.)

back squat - (belt on, 4th notch)
3x8 w/ 250 lbs (felt easier than last week, belt makes a difference. continuing to focus on not going too deep, bracing hard in hole, and getting my knee forward to put pressure on quads. I felt more in the groove today than last week.)

RDL -
2x8 w/ 315 lbs (tough, but doable, more in tank)

Good stuff. Today was tough and not that enjoyable. Glad to have it behind me. I'm fucking tired.

Great stuff!

 

[fufu]

Yesterday -

warm up

bench press -
4x2 w/ 270 lbs PR (it felt like my ass popped up every so slightly on some of the reps, which is never usually a problem for me, not sure why that was happening. First rep was also good speed, 2nd were sometimes grinders, but no major grinders. Only one rep I lowered the bar too low on the chest which caused it to come towards my face a bit to rebalance, throwing me out of the groove somewhat, but I corrected well. A bit more in the tank, might bump up by 5 lbs next week.)

flat DB bench press -
1x13 w/ x2 95 lbs (ugh, wanted 14 for the PR, but missed. Was a bit out of groove on these, not sure why.)

unilateral DB row -
4x8 each side w/ 140 lbs (jumped 10 lbs from last week bc they didn't have 135 pounders, felt solid today, more in tank)

high cable facepull -
3x10 #13 w/ 1 second pause at full retraction.

plank -
3x35 seconds

preacher curl -
2x10 w/ 70 lbs

EZ bar OHEE -
1x15 w/ 95 lbs
1x14 w/ 95 lbs (ugh! falling out of groove, weird)

hip mobility
t-spine mobility
shoulder mobility

Weight is lower by a few pounds, physical labor earlier in the day, haven't been eating as much, may have contributed to today's slightly lesser than expected performance. Still hit a PR, happy about that, although the ass coming up a tiny bit off the bench is annoying. Want to concentrate on eating more. Overall great session.

 

[fufu]

Yesterday -

warm up

back squat -
5x3 w/ 325 lbs (knee sleeves and belt on. accidentally jumped 20 lbs from last week. I used a squat bar, which I noticed was thicker and longer, but I didn't see a weight noted on it, so I assumed it was 45 lbs, but turns out it was 55 lbs. I was happy to hear this. Reps 1 and 2 were always solid, and rep 3 tended to be a moderate grinder, although I felt very comfortable in the groove, and I felt comfortable and confident grinding the weight. I will start doing sets of 2 in the coming weeks.)

belt squat -
3x12 w/ 160 lbs (including base weight. solid, more in the tank)

RDL -
3x5 w/ 335 lbs (solid, first 2 sets had really snappy lock outs).

roll outs from knees -
3x9 BW

Awesome session. Squatting felt great today.

 

[fufu]

Today -

warm up

bench press -
5x5 w/ 235 lbs (these were tougher than expected. Last week, 225 5x5 flew up, this week, I was grinding out really slowly the last reps of sets 3-5, especially set 5. Haven't been eating as much, weight is down about 5 lbs 202 lbs instead of 207. Hopefully today was a one-off. We shall see. But, today was the most volume I've done with 235, so that was nice. Ass wasn't coming up from the bench, but felt slightly out of groove today.)

OHP -
3x5 w/ 140 lbs (sets got easier as they progress, a good amount left in the tank)

weighted chin up -
3x5 +45 lbs (solid, more in the tank)

t-bar row -
5x10 w/ 165 lbs

OHEE EZ bar -
2x20 w/ 75 lbs

cable curl -
2x12 #12

t-spine mobility
shoulder mobility
hip mobility

Good stuff. Will be attempting PRs in the coming couple weeks in many lifts. Despite heavy benching nearing failure, left shoulder issue didn't bother me at all.

Still not sure why benching felt harder than expected today. I think it might be more than just lack of usual cals. Yesterday I fatigued my shoulders a fair amount doing some work, perhaps that was it. Maybe I should throw in some more recovery days? not sure! But last week at 225 the weight was really flying.