Fu Fu's l337 journal

[fufu]

Today -

warm up

bench press -
5x2 w/ 245 lbs

OHP -
3x6 w/ 140 lbs

unilateral DB row -
3x10 each side 125 (no straps)

high cable facepull -
3x10 #11 w/ 1 second hold

plank -
3x20 seconds

cable pushdown -
2x15 #13

wide grip EZ bar curl -
2x15 w/ 55 lbs

hip mobility
t-spine mobility
shoulder mobility

 

[fufu]

Today -

warm up

back squat - (belt 5th notch)
5x3 w/ 295 lbs (fast, in the groove, a lot left in the tank, continue to focus on really tight upper back before and while descending.)

belt squat -
3x12 w/ 160 lbs (fast, in the groove, a lot left in the tank)

RDL -
3x5 w/ 325 lbs

roll out from knees -
3x6 BW

t-spine mobility
shoulder mobility

Awesome session. Back feels much better, it didn't bother me at all today.

 

[fufu]

Today -

warm up

bench press -
6x10 w/ 195 lbs (left shoulder issue isn't getting worse...maybe slightly better. didn't feel motivated and as focused as I'd like on bench today. last reps on last 2 sets were really tough at lockout, nothing left in the tank, but I may have had more if I psyched up more. Next week do 6x8 with 205 lbs)

OHP -
3x10 w/ 115 lbs (fast, in the groove, a lot left in the tank)

weighted chin up -
3x6 +40 lbs

tbar row -
4x12 w/ 155 lbs PR

OHEE stiff handle -
2x20 #16 (stick to 2x20 next week for PR attempt, then do 2x15 after that)

cable curl -
2x20 #10 (next week do 2x15)

hip mobility
t-spine mobility
shoulder mobility

Awesome session. Felt mentally dreadful at start, but things picked up.

 

[fufu]

Today -

warm up

deadlift - (beltless, MG, chalk)
5x3 w/ 455 lbs (technique, strength, and speed all felt better than last week. volume PR for beltless work at 455 lbs. more in the tank. one more week of beltless pullsfocus on gripped it further distally in my fingers while looking forward on initial pull)

back squat - (beltless)
3x8 w/ 255 lbs (sets got easier as they went on, a lot left in the tank)

RDL -
2x10 w/ 305 lbs

Awesome session. Back felt great today, no issues. I'm very grateful for this.

 

[fufu]

Today -

warm up

bench press -
5x2 w/ 250 lbs (all reps in the groove and very smooth speed from start to finish. left shoulder continues to improve gradually. more in the tank. i was focusing on lowering the bar lower enough on my chest while engaging my lats, squeezing the bar, and using leg drive.

OHP -
3x6 w/ 145 lbs (solid, in the groove, definitely a good amount left in the tank)

unilateral DB row -
3x10 each side w/ 130 lbs (no straps, grip was a challenge, but I wasn't struggling to keep it)

high cable facepull -
3x10 #12 w/ 1 second pause (more in the tank)

plank -
3x25 seconds

cable push down -
2x15 #14

wide grip EZ bar curl -
2x15 w/ 60 lbs

Awesome session. Benching felt really strong today.

 

[fufu]

Today -

warm up

back squat - (belt 5th notch)
5x3 w/ 305 lbs (fast, smooth, in the groove, a lot more in the the tank)

belt squat -
3x12 w/ 170 lbs

RDL -
3x5 w/ 335 lbs

roll outs from knees -
3x7

Awesome session. Everything felt strong today, body felt great.

 

[fufu]

bench press -
6x8 w/ 205 lbs (felt really solid, and at least a couple reps left in the tank each set, no grinders)

OHP -
3x10 w/ 125 lbs (solid, last set was tough)

weighted chin up -
3x6 +45 lbs

t-bar row -
4x12 w/ 165 lbs PR

OHEE stiff handle -
2x16 #17 PR

cable curl -
2x15 #11

hip mobility
t-spine mobility
shoulder mobility

Awesome session.

 

[fufu]

^the deadlift session on 8/10/2018 was done at 445 lbs, not 455 as it was logged. but it was still a beltless volume PR at 445.

 

[fufu]

Today -

warm up

deadlift - (MG, chalk, no belt)
5x3 w/ 455 lbs (smooth, in the groove, not psyching up much at all, more in the tank. Really solid. Back felt great. This was a weight and volume PR for belt-less deadlifting.)

back squat - (belt 5th notch)
3x8 w/ 265 lbs (smooth, in the groove, a lot left in the tank)

RDL -
2x10 w/ 315 lbs PR (tough, but more in the tank)

shoulder mobility
t-spine mobility

Awesome session. Lower back felt great and still does.

 

[fufu]

Today -

warm up

5x2 w/ 255 lbs (solid, smooth, in the groove, moved fast for the weight, felt notably easier than last week. more in the tank. focused on tight lats, lower the bar low on the chest, and exploding leg drive once I touch my chest. lats, lower, leg drive)

overhead press -
3x6 w/ 150 lbs (getting tougher, but more in the tank. only stay at 3x6 for one more week)

unilateral DB row -
3x10 each side w/ 135 lbs (no straps)

high cable facepull -
3x10 #13 w/ 1 second pause at full retraction (used yellow flat strap handle, I like it better than the rope handle I feel like I can focus on my back more and less on my grip and wrists)

plank -
3x30 seconds

cable push down -
2x15 #15 (more in the tank)

wide grip EZ bar curl -
2x15 w/ 65 lbs

hip mobility
t-spine mobility
shoulder mobility

Awesome session. I felt great on everything today.

 

[fufu]

Today -

warm up

back squat - (knee sleeves, belt 5tch notch)
5x3 w/ 315 lbs (fast, smooth, in the groove, more in the tank. continue to focus on tight upper back when setting up, maintaining tight upper back on way down, and bracing hard in the hole, anticipating the ascent)

belt squat -
3x12 w/ 180 lbs (felt great, more in the tank)

RDL -
3x5 w/ 345 lbs (solid)

roll outs from knees -
3x8 BW

Awesome session.

 

[fufu]

Today -

warm up

bench press -
4x8 w/ 215 lbs
1x7 w/ 215 lbs (failed so close to finishing 8th rep, about 3/4 of the way up. It would not budge. If I had focused more on technique and psyched up more before all the preceding sets, I think I would have had it. I was a bit too lackadaisical in the first few sets, which meant the reps were slower...more time under tension...and more accumulated fatigue by the last set. Ah well. Today was a volume PR at 215 lbs. Continue to focus on lowering low on chest, light lats on descent, and leg drive exploding once I touch the chest, and next week do 4x7 at 225 lbs)

OHP -
2x10 w/ 135 lbs
1x8 w/ 135 lbs (just had nothing more, but all reps were solid, first time I've multiple sets of 10 with 135, and a volume PR at that weight, which is all very good considering I did intense benching beforehand. Next week, do 2x10 w/ 140 lbs)

weighted chin up -
2x6 +50 lbs
1x4 +50 lbs (nothing left. do 3x4 +55 next week)


t-bar row -
3x12 w/ 175 lbs PR (stick with 3 sets for rest of phase

OHEE stiff handle -
2x12 #18 PR

cable curl -
2x15 #12

Despite failing the latter reps on the last set most of my main lifts today, I felt strong. I've been doing higher reps than I am used to, and I wasn't able to anticipate how I needed to adjust as the weeks progressed. Overall I still feel like I am progressing well, strength is where it should be, and I will reduce volume on upper days from here on out.

 

[fufu]

Today -

warm up

deadlift - (belt 5th notch, MG, chalk)
5x3 w/ 465 lbs (solid, a bit forward on some reps, but overall speed was good, volume PR with 465 lbs. last 2 sets were the best. continue with 4x3)

back squat - (belt 5tch notch)
3x8 w/ 275 lbs (tough, but doable, add knee sleeves from here on out)

RDL -
2x10 w/ 325 lbs PR (straps, felt easier than last week. continue with 2x9 for next 2 weeks)

Awesome session.

 

[fufu]

Today -

warm up

bench press -
3x2 w/ 255 lbs (accidentally didn't go up to my weight which was 260, was pissed, but powered through)
5x2 w/ 260 lbs (thankfully was able to complete all my sets I originally planned. Last set was the best set. I need to get really mentally focused and psyched up when benching the rest of this phase

OHP -
3x6 w/ 155 lbs (tough, but well in the groove. volume PR with 155 lbs. Do 3x4 next week)

unilateral DB row - (no straps)
3x10 each side w/ 140 lbs (grip was tough at the end, start using straps next week)

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

plank -
3x35 seconds

cable pushdown -
2x15 #16 (do sets of 12 next week)


wide grip EZ bar curl -
2x15 w/ 70 lbs

Awesome session, but very tough.

 

[fufu]

Today -

warm up

back squat - (belt 5th notch, knee sleeves)
5x3 w/ 325 lbs (solid, 4th set was the best, tougher than expected, a bit out of the groove today and wasn't getting mentally into these, but more in the tank)

belt squat -
3x12 w/ 190 lbs (solid, but getting tough, more in the tank)

RDL -
3x5 w/ 355 lbs (felt super solid today)

roll outs from knees -
3x9 BW

Awesome session. Moved relatively quickly through today's workout.

 

[fufu]

Today -

warm up

bench press -
2x8 w/ 225 lbs
2x7 w/ 225 lbs (wanted 3 sets of 8, didn't manage it. could have had third set be 8 reps, but didn't focus enough on leg drive. do 3x7 at 230 next week.

OHP -
2x10 w/ 140 lbs (tough. do 2x9 with 145 next week

weighted chin up -
3x4 +55 lbs

t-bar row -
3x12 w/ 185 lbs PR (do 3x10 w/ 195 next week)

OHEE stiff handle -
2x12 #19 PR

cable curl -
2x15 #13

hip mobility
shoulder mobility
t-spine mobility

Good stuff.

 

[fufu]

9/3/2018 -

warm up

deadlift -
4x3 w/ 475 lbs (tough, but did them, didn't feel that psyched up)

back squat -
2x8 w/ 285 lbs (belt 5th notch and knee sleeves. in the groove, smooth, a good amount left in the tank actually)

RDL -
2x9 w/ 335 lbs PR

Awesome session.

 

[fufu]

Today -

warm up

bench press -
5x2 w/ 265 lbs (volume PR with 265 lbs. last set was the best, followed by set 2, the 2nd rep on the rest of the sets I had a sticking point that I felt occured because I didn't get the bar moving closer towards my head about halfway up, I felt I left the bar too far towards my feet. Continue with same setsXreps next week and focus on creating and maintaining tight shoulder packing. If I get focused enough and lock into the technique I know I can do it

OHP -
3x4 w/ 160 lbs (volume PR with 160. continue with 3x4 next week)

unilateral DB row -
3x10 each side w/ 145 lbs (no straps 1st set, straps sets 2 and 3) PR

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

plank -
3x40 seconds

cable pushdown -
2x12 #17 PR

wide grip EZ bar curl -
2x15 w/ 75 lbs

Awesome session. I am having some confidence and technique issues on the bench and I really need to focus hard on future bench sessions.

 

[fufu]

Today -

warm up

back squat -
5x3 w/ 335 lbs (big volume PR on these. most reps in the groove and smooth, and no more difficult than last week (they actually may have felt easier). 1 rep I fell out of the groove and dumped into my back. do at least 3x3 next week)

belt squat -
2x12 w/ 200 lbs PR (really tough, but maintain 2x12 next week)

RDL -
3x5 w/ 365 lbs (solid, maintain 2x5 next week)

roll outs from knees -
3x10 BW

Awesome session.

 

[fufu]

8/9/2018

warm up

bench press -
3x7 w/ 230 lbs PR (solid, in the groove, psyched up and mentally focused, benching felt the best so far this phase. Continue to focus on tight upper back and leg drive.

OHP -
1x9 w/ 145 lbs PR
1x8 w/ 145 lbs (failed 9th rep, think I would have had it with more focus and better technique)

weighted chin up -
3x3 +60 lbs (solid)

t-bar row -
3x8 w/ 195 lbs (solid, more in the tank)

OHEE stiff handle -
2x10 #20 PR

cable curl -
2x12 #14

hip mobility
shoulder mobility
t-spine mobility

Awesome session.

 

[fufu]

Today -

warm up

deadlift - (belt 5th notch)
3x2 w/ 485 lbs
1x4 w/ 485 lbs PR (tough, nothing left in the thank after last rep. Wasn't as psyched up for this set as much as I wish I was. Volume PR as well as 4RM. Happy about hitting 4RM after 3 working sets with same weight. Was letting weight pull me a bit forward when breaking off of floor. focus on staying behind bar and pull bar INTO ME off the floor, and do 3x2 for the next 2 weeks )

squat - (belt 5th notch, knee sleeves)
2x8 w/ 295 lbs (tough, but maintain 2x8 next week)

RDL -
2x9 w/ 345 lbs PR (tough! pulled my left teres major a bit. 2x7 next week)

t-spine mobility
hip mobility
shoulder mobility

Good stuff. Happy to hit a deadlift PR. Back feels great.

 

[fufu]

Today -

warm up

bench press -
4x2 w/ 270 lbs (volume PR with 270. overall solid, 2nd rep of the 3rd set tipped towards my face when pressing off the chest, which made the bar stop until I got it back towards my feet. last set was the best technique wise, smooth reps. The absolute most important cues for me right now are 1 touch low enough on the chest and keep bar low enough when I press off the chest and 2 maintain tight arch/push chest out for entirety of movement, especially when the bar touches and gets pushed off the chest). 3x2 next week.

OHP -
2x4 w/ 165 lbs (tough last reps, but wasn't psyched up as much as I should have been. maintain 2x4 next week)


unilateral DB row -
2x9 each side w/ 150 lbs PR (straps)

high cable facepull -
2x10 #16 w/ 1 second pause at full retraction PR

plank -
2x45 seconds

cable pushdown -
2x10 #18 PR

wide grip EZ bar curl -
2x12 w/ 80 lbs

hip mobility
t-spine mobility
shoulder mobility

Awesome session.

 

[fufu]

Yesterday -

back squat -
3x3 w/ 345 lbs PR (sets 1 and 3 were really smooth and in the groove. Set 2 I got a little off centered in the frontal plane, leaning to far on one leg or the other. do 3-5x2 next week)

belt squat -
2x12 w/ 210 lbs PR (really solid, do 2-3x10 next week)

RDL -
2x5 w/ 375 lbs PR (most weight I've ever done on the RDL, and they felt super good)

roll outs from knees -
3x11 BW

Awesome session. Slept very little last night, but still felt excellent during training.

 

[fufu]

Today -

warm up

bench press -
3x7 w/ 235 lbs PR (solid technique and a bit more in the tank on sets 2 and 3, but first set I didn't set up properly and psyche up enough, so it was really tough.)

OHP -
1x9 w/ 150 lbs PR (solid, might have been 1 more in the tank)

weighted chin up -
3x3 +65 lbs

tbar row -
3x8 w/ 205 lbs PR

OHEE stiff handle -
2x14 #18 PR

cable curl -
2x12 #15

hip mobility
t-spine mobility
shoulder mobility

Awesome session.

 

[fufu]

Yesterday -

warm up

deadlift -
3x2 w/ 495 lbs
1x4 w/ 495 lbs PR (really psyched that I got this PR set for 2 reasons: I did it with great technique and I did it after already hitting a volume PR with 495 lbs)

back squat - (belt 5th notch, knee sleeves 1st set)
2x7 w/ 305 lbs (wanted 2x8, and totally could have had it. First set I felt a really specific stinging/burning sensation in a "line" in my mid left abs, so I cut the set short. 2nd set I forgot to put on my knee sleeves, which made the set harder so I had nothing left after 7.)

RDL -
1x7 w/ 355 lbs PR (just did one set, was toast after PRing in the deadlift and doing a RPE 10 on 2nd set of squats)

Awesome session. Deadlift technique was good today, and deadlifts were hard.

 

[fufu]

Today -

warm up

bench press -
warm up in singles 205, 225, 245, 265, 275, 285 to test the waters. Didn't feel confident in a 1RM attempt. Considering how tough my last 1RM was, and that I have a left shoulder issue that is recovering well, I decided not to risk anything)
2x2 w/ 275 lbs (good stuff smooth reps on first set, 2nd rep on last set was a grinder, but overall good technique, but felt a bit out of groove when pressing off the chest. volume PR with 275 lbs. I may go for a 2RM attempt by the end of this phase. I think I could get it if I warm up in a really focused way. Can either attempt new 2RM or 4RM next heavy bench session)

OHP -
1x4 w/ 170 lbs PR
1x3 w/ 170 lbs (failed 4th rep)

unilateral DB row - (straps)
2x10 each side w/ 150 lbs PR (solid)

high cable facepull -
2x10 #17 w/ 1 second pause at full retraction (solid) PR

plank -
2x50 seconds

cable pushdown -
1x10 #19 PR (tough!)
1x20 #20

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

Awesome session. Not really disappointed in the benching. I really would have liked another set of 2, but I didn't want to risk a shoulder issue. I think 3x2 would have been more attainable if I didn't go up to 285 in my warm ups. Still, got a volume PR with 275 which is nice. I thought my ass was coming up on some bench reps today, but I took a video and saw that it was fine, which is good to know.

Next phase in I need to focus on my technique pressing off the chest. Pause benching is a good idea. Also want to work on chest hypertrophy.

 

[fufu]

Yesterday -

warm up

back squat - (knee sleeves, belt 5th notch)
3x2 w/ 355 lbs PR (solid 1st and 3rd set, 2nd set got too much pressure on back of foot, fell out of groove about. 3rd set I had good forefoot pressure and it was my best set, smooth reps. Wasn't getting that psyched for these sets).

belt squat -
2x10 w/ 220 lbs PR (tough, but more in the tank)

RDL - (straps)
2x6 w/ 375 lbs PR (really solid)

roll outs from knees -
2x12

t-spine mobility
shoulder mobility

Awesome session.

 

[fufu]

Today -

warm up

bench press -
3x6 w/ 240 lbs PR (really solid, felt focused and naturally psyched up, more in the tank)

weighted chin up -
1x3 +80 lbs PR (super solid strict reps, great technique, might have had another in me)

t-bar row -
3x8 w/ 215 lbs PR

OHEE stiff handle - 2x15 #18 PR

cable curl -
2x12 #16 PR

t-spine mobility
shoulder mobility
hip mobility

Awesome session.

 

[fufu]

Today -

warm up

deadlift - (belt 5th notch)
3x2 w/ 505 lbs PR (solid, in the groove)

back squat - (belt 5th notch, knee sleeves)
2x8 w/ 315 lbs (really in the groove. Best cue for me to focus on is tight upper back and keep pressure on big toe for entire lift. that cue helped me to maintain total body tension very well and use my quad. This might be the best cue I've ever used.)

RDL -
2x10 w/ 320 lbs PR

shoulder mobility
t-spine mobility

Awesome session.

 

[fufu]

Yesterday -

warm up

bench press -
warmed up to do some moderately heavy benching PR, but I felt unfocused, weak, and my technique was off.

OHP -
3x2 w/ 175 lbs PR (slow, but in the groove, and confident reps, very solid ROM)

bench press -
2x13 w/ 195 lbs PR (snappy, in the groove reps)

unilateral DB row - (no straps 1st set, straps 2nd set)
2x11 each side w/ 140 lbs PR

high cable facepull -
2x10 #18 w/ 1 second pause at full retraction PR

Good stuff! OHP felt great. It felt good doing them "near" fresh, even though I did a heavy bench set before it. I often deal with light-headedness on OHP, but I think that's because I always do it after benching. I didn't get light headed today on them, and they felt stronger overall.