Fu Fu's l337 journal

[fufu]

Today -

warm up

back squat - (belt 5th notch, knee sleeves)
5x2 w/ 315 lbs (wasn't feeling into squats today at first. sets got easier as they went on. Overall, fast and smooth reps considering the weight. Last rep was the best and most in the groove, probably the fastest. More in the tank. I find I have a hard time getting into the groove on my first reps. I tend to sit back too much. The reps after the first always tend to be much more locked in technique-wise.)

belt squat -
3x12 w/ 170 lbs (these felt tough today, but definitely more in the tank. even when these feel hard, I always feel like I have a lot more in me. they just get uncomfortable.)

RDL - (straps)
3x5 w/ 335 lbs (fast, in the groove, snappy lockouts, more in the tank)

roll outs from knees -
3x8 BW

Solid day. Business as usual. Back felt fantastic today, I usually aggravate it a little bit on lower days, but today I didn't tweak it at all. First day like this in months.)

 

[fufu]

Today -

warm up

bench press -
5x5 w/ 230 lbs (smooth, fast reps, a few reps out of groove (bar slipped too far towards head when beginning press off chest. trained a day earlier than I normally would have, so recovery wasn't optimal, but performance today was good. Start training 3-4 sets per week for rest of current phase.)

OHP -
3x5 w/ 155 lbs (tough, but definitely doable. 5th reps slowed down significantly. last set was the best set, fastest and most in groove.)

WCU -
3x5 w/ 50 lbs (fast strong reps, more in tank)

t-bar row -
3x10 w/ 180 lbs (solid, more in tank)

OHEE cable -
2x20 #15 (some more in tank)

cable curl -
2x15 #12

hip mobility
t-spine mobility
shoulder mobility

Awesome session considering I trained a day early.

 

[fufu]

Today -

warm up

deadlift - (belt 5th notch, mixed grip)
3x3 w/ 455 lbs (fast, in the groove, despite not being mentally amped much at all. Really solid deadlifting. I wanted to go heavier, but I need to honor the process and be patient. I need a couple more weeks of heavier grind-ier deadlifts before I go for a PR. Today there was no grinding at all. Belt on after no belt training at all this phase)

back squat - (belt 5th notch)
3x8 w/ 265 lbs (sets got easier as they went on, got more in the groove. New focus point (forward lean to start, break at the knees first, anticipate coming up from hole while bracing hard.)

RDL -
2x8 w/ 325 lbs (first set really solid, 2nd set tougher, but still more in the tank. In the groove, no back pain at all.)

Awesome session. Didn't have much fun training today, but I hit the numbers, and hit them well.

 

[fufu]

Today -

warm up

bench press -
5x3 w/ 255 lbs (in the groove, first 2 reps were all solid, but rep 3 slowed down significantly each set, a little grindy but confident. I was having a mental focus issue. I wasn't attacking the weight mentally like I should be at this point in the phase. I did have this guy who kept insisting on spotting me, although I said I didn't need his assistance. He kept distracting me. However, today was a significant volume PR for 255 (5x3 compared to 2x3 in the past).)

flat DB bench press -
1x10 w/ x2 100 lbs
1x9 w/ x2 100 lbs (ugh. very disappointed I didn't hit 10 reps. Again, wasn't there mentally with this lift. I should note that the two 100 pounders were shaped differently, and it really threw me off technique and stability-wise. I was just below PR territory too on these. I shouldn't really be kicking myself over these.)

unilateral DB row -
4x8 each side w/ 140 lbs (no straps first 2 sets, grip held solid, straps last 2 sets. these felt really strong and fast. more in the tank)

high cable facepull -
3x10 w/ #14 (1 second pause at full retraction)

plank -
3x35 seconds

OHEE EZ bar -
2x16 w/ 100 lbs PR (solid, a bit more in the tank)

EZ bar curl narrow grip -
2x12 w/ 85 lbs

Really solid session. Objectively, my numbers were great despite some subjective grievances that were caused by specific reasons I am aware of. I just need to focus on good recovery, eating lots of food, and being mentally focused. Those are the primary 3 factors I need to keep in account to hit some PRs this phase.

Bodyweight is 198, which is a bit low for me. I really don't want to be under 200. But, if I can hit PRs, it's fucking great.

 

[fufu]

Reduce volume from this point on for rest of this phase!

 

[fufu]

6/9/18 -

warm up

back squat -
3x2 w/ 325 lbs (belt 5th notch, knee sleeves. I felt well in the groove today. Weight moved quickly and smoothly, absolutely no grinding. Continue to focus on breaking at knees first, it worked really well today.)

belt squat -
2x14 w/ 180 lbs PR (tough, but solid and more in the tank)

RDL -
3x5 w/ 345 lbs (solid)

roll outs from knees -
3x9 BW

Awesome session. Felt very focused and motivated today, despite not sleeping well.

 

[fufu]

Today -

warm up

bench press -
3x5 w/ 235 lbs (each set got faster, felt lighter than last week, really solid speed and solid in the groove. a lot left in the tank)

OHP -
3x3 w/ 160 lbs (fast, in the groove reps, a lot left in the tank)

weighted chin up -
3x5 +55 lbs (more in the tank)

t-bar row -
3x10 w/ 185 lbs PR (more in the tank)

OHEE cable -
2x20 #15.5

cable curl -
2x15 #13

Awesome session. Really liking this decreased volume. Feeling really strong. I'm very grateful for this.

 

[fufu]

Today -

warm up

deadlift - (belt 5th notch, MG, chalk)
3x3 w/ 465 lbs (in the groove, smooth reps, more in the tank, wasn't really psyching up for these. volume PR for 465 lbs. Focus on regular: knees out, behind bar, tight upper back.)

back squat - (belt 5th notch)
2x8 w/ 275 lbs (solid in the groove, some more in the tank, but tough. start wearing knee sleeves next week)

RDL - (beltless, as usual)
2x8 w/ 335 lbs (really solid snappy reps, but tough)

Really solid session. On the verge of setting PRs...but I'm being patient and thinking about what is best for all three lifts by the end of this phase.

 

[fufu]

Today -

warm up

bench press -
3x3 w/ 260 lbs PR (solid, in the groove, moderate psyching up. first set was the best. 1 rep in each sets 2 and 3 I slipped slightly from the groove, but nothing major. Some more in the tank.)

DB bench press -
1x13 w/ x2 100 lbs PR (solid)

unilateral DB row -
3x9 each side w/ 145 lbs PR (solid relatively fast reps, more in the tank)

high cable facepull -
3x10 #15 w/ 1 second pause at full retraction

plank -
3x40 seconds

EZ bar OHEE -
2x16 w/ 105 lbs PR

EZ bar narrow grip curl -
2x12 w/ 90 lbs

Awesome session. I've been patient with my numbers and now I get to set PRs, which is what this is all about. If I continue to eat well, sleep well, and pick my numbers well, I think good things will happen in the last couple weeks of this phase.

 

[fufu]

Today -

warm up

back squat - (belt 5th notch, knee sleeves)
2x2 w/ 335 lbs
1x4 w/ 335 lbs PR (didn't get that psyched up. all sets were in the groove, smooth reps, no grinders. More in the tank for sure, but playing things conservatively. Getting 1RMs is my priority, don't want to burn my body out.)
2x10 w/ 225 lbs (training at a different gym that doesn't help the belt squat, so I just did these for some volume. focus on breaking at knees first and having upper and mid back back super tight before descending)

RDL - (straps)
2x6 w/ 355 lbs PR (smooth in the groove, more in the tank)

roll outs from knees -
3x10 BW (these felt really solid, more in the tank)

Awesome session. I felt strong today and left feeling pretty fresh.

 

[fufu]

Today -

warm up

bench press -
3x5 w/ 240 lbs PR (solid, overall reps were really smooth and in the groove, especially my last set. no grinders. fell out of groove a bit on a few reps, but nothing significant. some more in the tank.)

OHP -
3x3 w/ 165 lbs (had a hard time getting in the groove, and when that happens on OHP, I can barely do any reps. I had a few sets where I was unable to start with the right positioning and I had
to rest and reset. OHP can be really technical when I do heavier weights. Once I found the groove I was golden with some more in the tank, not a lot though. only do one more week of 3x3.

weighted chin up -
2x5 +60 lbs (really solid, some more in the tank)

tbar row -
2x10 w/ 195 lbs PR (I'm at a different gym and the whole set up is different, and that makes it harder I believe. this was the hardest these have ever felt.)

OHEE stiff handle cable -
2x20 #16 PR

cable curl -
2x15 #14

hip mobility
t-spine mobility
shoulder mobility

A really awesome session. Volume is low because I'm peaking and I don't want to burn my body out before going for heavy PR attempts in the big 3. I've been eating a lot and slowly gaining weight over the past couple weeks.

 

[fufu]

Today -

warm up

deadlift - (belt 5th notch, mixed grip, chalk)
1x1 405, 435, 465, 495
1x1 535 lbs PR (everything was on point today. technique, mental focus, and strength. I wasn't necessarily planning on doing a 1RM today, but I just autoregulated today because I was really feeling it. I found that "relaxing" down to set up, and then developing stiffness in the hips and upper back as fast as possible while wedging my hips in and looking up while extending my upper back worked really well. Technique has never been so solid on a 1RM before. Grip was no issue at all, I didn't even think about it. I had a good amount left in the tank. I'm so happy with this lift, and so grateful I've been able to manage and reduce back pain over the past 6 months while still training the deadlift. My back felt fucking fantastic and healthy today. No issues at all. Plus, I'm about 5 lbs lighter than my last 1RM, and this one went way WAY faster. So grateful)
2x2 495 lbs (just some more volume)

back squat - (belt 5tch notch and knee sleeves)
2x8 w/ 285 lbs (tough, but stuck pretty well in the groove, and still some more in the tank). Continue to focus on forward lean before descending, break at the knees first, brace hard in the hole)

RDL - (beltless as always)
2x8 w/ 345 lbs PR (tough, but really solid technique)

t-spine mobility
shoulder mobility

Awesome session. I haven't set a 1RM in the deadlift in 8 months because I've been patiently training through some recurring/nagging right lower back pain that has been decreasing significantly in recent weeks. Super happy with today.

https://www.youtube.com/watch?v=kXcNCoVk3Ng

 

[fufu]

Today -

warm up

bench press -
3x3 w/ 265 lbs PR (It took all I had to make these reps today. All third reps were grinders. The first reps all went up pretty well and fast. I should have been more mentally focused and psyched up for these PR sets. On the third rep of set 2, the bar actually dipped a tiny amount mid-press because I fell out of the groove, but I was able to recover and finish the lift. In set 3, the third rep was the slowest all of, but I stuck really well in the groove and held positioning well, so I am really happy with that. I will be attempting a 1RM PR soon)

DB bench press -
2x5 w/ x2 110 lbs (solid, but tough)

unilateral DB row -
3x8 each side w/ 150 lbs PR

high cable facepull -
2x12 #15 (no pause)

plank -
2x45 seconds

OHEE EZ bar -
2x15 w/ 110 lbs PR

EZ bar narrow grip curl -
2x12 w/ 95 lbs

hip mobility
t-spine mobility
shoulder mobility

Awesome session. Really happy to hit the PRs.

 

[fufu]

Today -

warm up

back squat - (knee sleeves, belt 5tch notch)
1x1 315, 335, 365 lbs
1x1 395 lbs PR (best 1RM attempt since I started training the back squat again. I stuck well in the groove the entire lift, came out of the hole well, and grinded through the top 2/3 portion of the lift. I leaned a little bit on my right side for a second when grinding, but it wasn't anything excessive. This went up with better technique and better speed compared to my 385 lift 2.5 months ago)
3x2 w/ 345 lbs PR (solid)

belt squat -
2x12 w/ 190 lbs PR (felt solid technique wise, more in the tank)

RDL -
2x6 w/ 365 lbs PR

roll outs from knees -
3x11 BW

t-spine mobility
shoulder mobility

Awesome session. I felt out of it this morning, and during the warm up phase of my session, even during the specific squat warming up. I wasn't planning on going for a 1RM. I remember thinking "good thing today is not a 1RM day, because I am not in the mental space to do that. But then while warming up with heavier weight, this feeling of focus and determination came over me, and I started feeling really solid technique wise. When going for the 1RM, I psyched up, but I took my attempt really patiently, focusing on technique and staying in the groove. It turns out a lack of mental fire and high emotions ended up helping me today, because I find it challenging to nail in the squat technique some times. Being more cool-minded today helped me out. I'm very grateful for today's session. I have PR-ed my 1RM in the deadlift and squat, and I still have to attempt a new 1RM in the bench. I need to keep eating a lot, sleeping well, and focusing myself.

 

[fufu]

Today -

warm up

bench press -
1x1 225, 245, 265
2xmiss 295 lbs (I am really disappointed in these attempts. It just wasn't there. I lost positioning about 1/3 to 1/2 way up and let the bar travel towards my head. I noticed I was letting this happen during warm ups, and I was mindful to make the correction, but I just couldn't manage it with the big lift. This is so weird because I 290 about 3 months ago, and it went up without a ton of effort. Since that 1RM PR I've added 10 lbs to both my 3RM and 5RM, and I only attempted a 5 lbs jump. So I am really confused why I couldn't get today's attempt in. Strength was there, because I went on to set a 5RM. Also, I've been hitting 1RM PRs in the squat and deadlift. The main thing is that I wasn't maintaining my arch as well as I could, and I was lowering the bar a bit too high on my chest, while letting the bar travel towards my head too soon after pressing off the chest. In the process of these 2 attempts, I tweaked my right shoulder. If my shoulder feels better, it is plausible that I could attempt a 1RM PR again this phase. All around, strength is there, I think today I lacked the proper focus and technique.
1x4 w/ 245 lbs (lost positioning on 4th rep and turned into a weird half grinder, decided not to go for 5th rep)
2x5 w/ 245 lbs PR (stuck in the groove, reps felt strong despite missing big lifts right before, last rep of each set were grinders)

skipped OHP because of shoulder tweak

weighted chin up -
1x5 +75 lbs PR
1x5 +65 lbs

tbar row -
3x10 w/ 200 lbs PR (not including bar, as always)

OHEE EZ bar -
2x20 w/ 90 lbs PR

cable curl -
2x15 #15 PR

hip mobility
t-spine mobility
shoulder mobility

Overall, a really fantastic sessions because I hit PRs in every lift. Unfortunately, I missed my priority PR of the 1RM attempt in the bench. This really got me down because everything was going so smoothly this phase. If my shoulder feels better, I will attempt another 1RM PR in the bench press by the end of this phase. Overall there is a lot to be happy about. BW = 199 lbs (weighed myself today).

 

[fufu]

Today -

warm up

deadlift - (chalk, mixed grip, belt on 5th notch)
1x1 405, 455, 495 lbs
1x1 545 lbs PR (Tough. Grinder, especially in the bottom, but I stuck in the groove really well. Bar slipped a bit in my hands causing the bar to be a bit uneven. I noticed the bar being a little uneven, but I didn't know it was from my hands. I also think I laterally flexed to my right a bit, because I felt a little tweak in my lateral iliac QL area. My grip actually felt fine, I never felt in danger of dropping the bar. I felt a bit lackadaisical today but I was able to focus enough for this PR. I feel so mentally and physically tired that it was hard to get excited that I made the lift. I felt more relief that I didn't fail. Intellectually I am very satisfied with this because it was a ton of hard work that paid off.)

back squats - (belt 5tch notch, knee sleeves)
2x8 w/ 295 lbs (tough, but I was well in the groove today and I had more in the tank.)

RDL -
2x8 w/ 355 lbs PR (tough)

Awesome, awesome session. I upped my max deadift by 20 lbs this phase, which is fantastic considering I've been managing a back issue for about 6 months. I think I'll train 2 more sessions before I take a week off. BW today = 198 lbs

 

[Derek Wilson]

Got a lot of information!

 

[fufu]

Today -

warm up

bench press -
1x1 225, 245, 265, 275 lbs
1x1 295 lbs PR (After assessing what happened during my last bench session, I thought I had a chance of getting the PR attempt today if I make the proper adjustments to my technique. Today I felt more mentally and physically focused, and I got the weight up. It was such a grinder. I was on the tipping point between failing and succeeding for so long. I stuck really well in the groove and I never lost position. I am so happy I managed to get the lift today, and very grateful I was able to assess my technique effectively so I could make the proper adjustments. To get today's lift I needed to: get a tighter arch and stick my chest out more + bring the bar down bar more slowly, putting bending pressure into the bar with my lats, and touch the bar lower on my chest.)

DB bench press -
1x8 w/ x2 110 lbs (stuck in the groove well, tough, matched an old PR, nothing left in the tank)

unilateral DB row -
2x12 each side w/ 130 lbs PR (no straps 1st set, straps 2nd set)

high cable facepull -
2x14 #15

plank -
2x50

OHEE EZ bar -
2x12 w/ 115 lbs PR

EZ bar narrow grip curl -
2x12 100 lbs

hip mobility
t-spine mobility
shoulder mobility

Awesome session. 1-2 more sessions before I take a week break.

 

[fufu]

Today -

warm up

back squat - (belt 5th notch, knee sleeves)
3x5 w/ 320 lbs PR (not much psyching, tough, a bit more in the tank if I psyched up)

belt squat -
3x10 w/ 200 lbs PR (more in the tank)

RDL -
2x11 w/ 295 lbs PR (a lot left in the tank)

roll outs from knees -
3x12 BW

Awesome session. Body felt great.

 

[fufu]

Today -

warm up

overhead press - (beltless. belts don't really seem to help at all with these, I've found. I haven't used one in well over 6 months.)
3x3 w/ 170 lbs PR (in the groove, and it felt like a good 1-2 reps or so left in the tank on all sets.)

bench press -
1x16 w/ 190 lbs PR
1x14 w/ 190 lbs

weighted chin up -
1x10 +30 lbs PR
1x6 +30 lbs

t-bar row -
3x12 w/ 135 lbs PR

OHEE cable stiff handle -
1x30 #15 PR

cable curl -
1x30 #10 PR

hip mobility
t-spine mobility
shoulder mobility

Awesome session. Having fun with strength endurance PRs now that I hit all the big 1RM PR attempts.

 

[fufu]

Today -

warm up

deadlift - (mixed grip, belt 5th notch, chalk)
3x5 w/ 475 lbs PR (really solid, back felt great, last reps of each set were progressively more grinder-ish)

back squat - (belt 5th notch, knee sleeves)
2x9 w/ 295 lbs (tough, but I think there was more in the tank. there is something about high rep squats where I feel I can just keep going even when they get really challenging and uncomfortable)

t-spine mobility
hip mobility

Brutal session. One more session left until I take a week off. Feeling grateful that my back didn't bother me at all during this session, or after, considering how challenging today was.

 

[fufu]

Today -

warm up

dumb bell bench press -
1x9 w/ x2 110 lbs PR (couldn't get psyched up, but made the PR with nothing left in the tank)

bench press -
2x12 w/ 195 lbs PR (a little more in the tank)

unilateral DB row -
2x13 each side w/ 130 lbs PR

OHEE EZ bar -
1x21 w/ 90 lbs PR

EZ bar wide grip curl -
1x15 w/ 85 lbs

 

[fufu]

Today -

warm up

back squat - (belt 5th notch, knee sleeves)
1x1 315 lbs, 335 lbs, 365 lbs
1x1 405 lbs PR (I've never felt more locked into a 1RM attempt in the back squat. This felt easier and went deeper than my 395 squat a couple weeks ago. Today I found that lowering the bar a little bit on my back from I've been doing + head is facing forward/slightly up, and eyes looking slightly up + locking upper back tension into the back with more extension that I am used to in combo with brace and in-breath allowed me to be right in the groove solid the entire lift, without losing tension. I was absolutely not planning on a 1RM attempt today, but squats felt really strong, and my technique points made me feel really confident. I didn't get super emotionally psyched up either. Like my last 1RM attempt in the squat, I was relatively calm)
3x3 w/ 340 lbs PR

belt squat -
3x10 w/ 210 lbs PR (tough, but a bit more in the tank)

RDL -
2x11 w/ 305 lbs PR (straps, more in the tank)

roll outs from knees -
2x13

Awesome session. Felt great training, and felt pretty fresh leaving. A great way to end a phase of training. I'm very grateful for all the progress I made over the past 3 months. I added 20 lbs to my back squat, 20 lbs to my deadlift, and 5 lbs to my bench press. I didn't gain anything either.

 

[fufu]

^ for the session on 7/12/2018, the first set of DB unilateral rows I didn't use straps, and the 2nd set I did.

 

[fufu]

First day back after a week break.

Today -

warm up

bench press -
6x10 w/ 175 lbs (in the groove, reps got faster as sets progressed, shoulder discomfort reduced as sets went on. quite a bit left in the tank. working on some hypertrophy, and also doing lighter weight because I'm dealing with a left shoulder issue that came out of nowhere. it's mild, but I don't want to make it worse.)

weighted chin up -
3x6 +30 lbs (supinated. these were harder than they should have been because I used a heavy chain that added ~5 lbs)

t-bar row -
4x12 w/ 135 lbs (a lot left in the tank)

OHEE stiff handle -
2x20 #14

cable curl -
2x20 #8

barbell OHP -
3x10 w/ 95 lbs (super light, in the groove, sets got easier as they went on, and so did shoulder discomfort)

hip mobility
t-spine mobility
shoulder mobility

 

[fufu]

Today -

warm up

deadlift - (beltless, chalk, MG)
5x3 w/ 425 lbs (all first reps were super in the groove. I tended to let the bar pull me a bit forward on many reps, but it was well within acceptable technique. Last set was the best set. A lot left in the tank).

back squat - (beltless, no knee sleeves)
3x8 w/ 235 lbs (solid, a lot left in the tank, looking forward/slightly up while extending upper back into the bar helps a lot)

RDL - (beltless, as always)
2x10 w/ 285 lbs (straps)

Awesome session.

 

[fufu]

Today -

warm up

bench press -
5x2 w/ 240 lbs (reps were smooth and felt fast, a lot left in the tank. dealing with left shoulder issue that forces me to use really careful form on the bench, which isn't necessarily a bad thing. I need to focus on a hard arch, and lowering the bar low enough on my chest, and not letting it move back to my head too early on the press up.)

OHP -
3x6 w/ 135 lbs (really fast and in the groove, a ton left in the tank. focus on keeping bar close to the face and pushing head through when pressing.)

unilateral DB row -
3x10 each side w/ 120 lbs (no straps)

high cable facepull -
3x10 #10 w/ 1 second pause at full retraction

plank -
3x15 seconds

cable push down -
2x15 #12 (haven't done these in years)

wide grip EZ bar curl - (gym got new EZ bar, which weighs 20 lbs)
2x15 w/ 50 lbs

hip mobility
shoulder mobility
t-spine mobility

Awesome session. No psyching up today. Relaxed and focused on technique.

 

[fufu]

Today -

warm up

back squat - (belt 5tch notch, no knee sleeves)
5x3 w/ 285 lbs (fast, in the groove, relaxed, focused. A lot left in the tank. Continue to focus on: setting bar a bit lower on back than I usually do, extend upper back hard into bar while leaning forward before descending (maintaining upper back tension on descent), break at knees first, brace hard in the hole)

belt squat -
3x12 w/ 150 lbs (fast, a lot left in the tank)

RDL - (straps)
3x5 w/ 315 lbs

roll outs from knees -
3x5 BW

Awesome session. Body feels great.

 

[fufu]

Today -

warm up

bench press -
6x10 w/ 185 lbs (solid, in the groove, more in the tank. continue to lower low on chest with a tight arch and activated lats).

OHP -
3x10 w/ 105 lbs (fast, in the groove, more in the tank)

weighted chin up -
3x6 +35 lbs

tbar row -
4x12 w/ 145 lbs PR

OHEE stiff handle -
2x20 #15

cable curl -
2x20 #9

hip mobility
t-spine mobility
shoulder mobility

Slept like shit, but had a great session today. My left shoulder is feeling noticeably better, but it's still tweaky.

 

[fufu]

Today -

warm up

deadlift - (no belt, mixed grip, chalk)
5x3 w/ 435 lbs (felt like I was letting the bar pull me forward a bit on many reps, although overall technique was solid and reps were smooth. more in the tank. I felt a very specific tweak/cramp/pull in my right sacrum/iliac area starting the first rep of the 4th set. It freaked me out a bit, but I took a good 5 minutes to walk around. I finished my last 2 sets, but I was hesitant with the reps, which made them harder than they should have been. However, most importantly, the issue didn't bother me. It was one of those situations where I felt focused and my technique was fine, but the back tweak came out of nowhere.)

back squat - (no belt)
3x8 w/ 245 lbs (slight slightly of groove today, was letting my hips move backwards a bit too much on the way up, but more in the tank.)

RDL -
2x10 w/ 295 lbs (back felt perfectly fine, thankfully)

t-spine mobility
shoulder mobility

Good stuff.