Fu Fu's l337 journal

[fufu]

Yesterday -

warm up

back squat - (belt + knee sleeves)
warm up to 365 lbs x1 (which felt excellent), but on a 5 lb 1RM PR attempt of 410, I just wasn't focused, and I fell out of the groove coming out of the hole, losing pressure on my big toe and quads. I maybe could have grinded it out if I was more mentally fired up, but I let it drop down to the safety bars. First time failing a squat since I started doing back squats again. I really think it was a technique issue, but I didn't have it in me to attempt another PR.
3x5 w/ 325 lbs PR (solid)

belt squat -
2x10 w/ 235 lbs PR (brutal)

weighted chin up -
1x1 + 100 lbs PR (1/2 bodyweight weighted chin up at 200 lbs! bench mark lift)

Awesome session.

 

[fufu]

First session back after 6 days off. Focusing on hypertrophy this phase.

Today -

warm up

pause bench press -
5x2 w/ 195 lbs (2 count)

bench press -
5x5 w/ 195 lbs (a lot left in the tank)

HS chest press -
2x15 w/ x2 45 lbs

weighted chin up -
3x5 +35 lb

neutral grip low cable row -
3x15 #120 (maybe too light)

OHEE stiff handle -
2x20 #120

single arm preacher curl -
2x15 each side #40 (progress by 5 each week)

hip mobility
t-spine mobility
shoulder mobility

Good stuff.

 

[jolter604]

Great log!



ORDERS. THEGROWTHCLINIC@COUNTERMAIL.COM(PUT ORDER IN SUBJECT HEADER PLZ)
AND JOLTER AS A REFERAL

QUESTIONS and LIST

THEGROWTHCLINIC@COUNTERMAIL.COM(PUT QUESTION OR LIST IN SUBJECT)

 

[fufu]

Today -

warm up

deadlift -
5x5 w/ 405 lbs (beltless, more in the tank. Was letting pull me too far forward, wasn't a huge error, but something to tighten up. Last set was the easiest. I believe this is a volume PR for beltless work)

back squat -
3x10 w/ 225 lbs (went well, more in the tank. strength was fine, but higher reps had me breathing and feeling a bit nauseous afterwards)

RDL -
2x10 w/ 295 lbs (solid, moved fast, but breathing hard and a bit nauseous)

hip mobility
t-spine mobility
shoulder mobility

Great session.

 

[fufu]

Today -

warm up

bench press -
5x3 w/ 235 lbs (started using stiff SBD wrist wraps, they seem to make a notable different in my pressing groove, helping keep my wrists in line with my forearm. I feel like I can direct more force vertically into the bar, which is awesome. More in the the tank. Focus on keeping a lot of tension in whole body on desent, it really helps with positioning and power off chest. Progress by 5 lbs this phase.

DB bench press -
2x12 w/ x2 65 lbs (a ton left in the tank, really snappy first time doing these in a few months. they felt good.)

unilateral DB row -
3x12 each side w/ 115 lbs (no straps)

high cable facepull -
3x15 #100

cable pushdown -
2x20 #100

cable curl -
2x20 #70

hip mobility
t-spine mobility
shoulder mobility

Awesome session.

 

[fufu]

^also did planks 3x10 seconds

 

[fufu]

Today -

warm up

back squat -
5x3 w/ 295 lbs (belt, felt super solid in the groove, smooth fast reps, a lot left in the tank. keep pressure on big toe, get knees forward out of hole

belt squat -
3x15 w/ 100 lbs (solid, a lot left in the tank)

RDL -
3x5 w/ 325 lbs (solid snappy reps)

roll outs from knees -
3x5 BW

Awesome session. Focused, tempered, controlled.

 

[fufu]

Today -

warm up

pause bench press - (2 count)
5x2 w/ 205 lbs (solid)
5x5 w/ 205 lbs (more in the tank) (goal is to work up in pause bench and 5x5 regular bench till 225, then reassess. focus on feet planted tightly and tight on the way down and at chest)

HS chest press -
2x15 w/ x2 50 lbs

weighted chin up -
3x5 +40 lbs

neutral grip low cable row -
3x15 #130

OHEE stiff handle -
2x20 #130

single arm preacher curl cable -
2x15 each side #45 (progress by 5 lbs each week

 

[fufu]

Today -

warm up

deadlift - (beltless, mixed grip)
5x5 w/ 415 lbs (best that beltless 415 has ever felt. technique was on today, as well as mental game. really solid, a lot left in the tank)

back squat - (beltless)
3x10 w/ 235 lbs (more in the tank, but these 10 rep sets are killer)

RDL -
2x10 w/ 305 lbs (straps)

t-spine mobility
shoulder mobility

Awesome session. Was having fun. Back feels great.

 

[fufu]

10/24/2018

warm up

bench press -
5x3 w/ 240 lbs (1st set felt way harder than it should have, and then sets got noticeably easier. I've been having a hard time getting mentally and physically primed before each set...it makes such a different in the difficulty of the sets. I also have this right shoulder issue popping up, feels like a sharp infraspinatus pain. I think it is related to the awkward unracking/racking on the shitty bench I currently use.)

DB bench press -
2x12 w/ x2 70 lbs (felt easier than last week, super light, plenty left in the tank)

unilateral DB row -
2x12 each with 120 lbs (no straps)

high cable facepull -
3x15 #110

plank -
3x15 seconds

cable pushdown -
2x20 #110

cable curl -
2x20 #80

Started tough with rough 1st set of benching and shoulder issues, but everything else went well.

 

[fufu]

10/26/2018 -

warm up

back squat - (belt 5th notch)
5x3 w/ 305 lbs (in the groove, snappy, felt pretty fresh after all sets, a lot more in the tank)

belt squat -
3x15 w/ 110 lbs (more in the tank)

RDL -
3x5 w/ 335 lbs (snappy, a lot left in the tank)

roll outs from knees -
3x6 BW

Awesome session.

 

[fufu]

Today -

warm up

pause bench press - (2 count)
5x2 w/ 215 lbs (focused on holding pause a bit longer than I have been, and these felt stronger than last week. Less right shoulder pain (realized that pain is an infraspinatus trigger point causing some referred pain in my neck and lateral shoulder, just a localized issue. I worked on the point leaning into rounded surfaces, and it definitely helped manage the issue)

bench press -
5x5 w/ 215 lbs (solid, more in the tank)

weighted chin up -
3x5 +45 lbs

neutral grip cable row -
3x15 #140

OHEE cable -
2x20 #140

single arm cable preacher curl -
2x15 #50

Awesome session. Bench is feeling stronger.

 

[fufu]

Today -

warm up

deadlift - (MG, chalk, no belt)
5x5 w/ 425 lbs (fast, snappy, more in the tank)

back squat - (no belt, no knee sleeves)
3x10 w/ 245 lbs

RDL -
2x10 w/ 315 lbs (straps)

t-spine mobility
shoulder mobility

Awesome session. No one set was that difficult, but fatigue builds up from all the sets. One more week staying at the same set & rep scheme + beltless. Will re-assess what to do moving onto week 5. Been in a calorie surplus for past 4 weeks or so. I can feel it (stronger).

 

[fufu]

Today -

warm up

bench press -
5x3 w/ 245 lbs (solid, better than last week, still feeling heavier than I would like. no grinders).

DB bench press -
2x12 w/ x2 75 lbs

unilateral DB row -
3x12 each side w/ 125 lbs (straps on sets 2 and 3 because using adjustable DB handle that is harder to hold)

high cable facepull -
3x15 #120 (no pause0

plank -
3x20 seconds

cable pushdown -
2x20 #120

cable curl -
2x20 #90

t-spine mobility
shoulder mobility
hip mobility

Solid.

 

[fufu]

Today -

warm up

back squat - (belt, knee sleeves)
5x3 w/ 315 lbs (in the groove, fast, a lot left in the tank)

belt squat -
3x15 #120 PR

RDL -
3x5 w/ 345 lbs (straps)

roll outs from knees -
3x7 BW

t-spine mobility
shoulder mobility

Awesome session.

 

[jolter604]

Today -

warm up

back squat - (belt, knee sleeves)
5x3 w/ 315 lbs (in the groove, fast, a lot left in the tank)

belt squat -
3x15 #120 PR

RDL -
3x5 w/ 345 lbs (straps)

roll outs from knees -
3x7 BW

t-spine mobility
shoulder mobility

Awesome session.

Killing it man



THEGROWTHCLINIC@COUNTERMAIL.COM
AND JOLTER AS A REFERAL

 

[fufu]

Killing it man



THEGROWTHCLINIC@COUNTERMAIL.COM
AND JOLTER AS A REFERAL

Thanks dude!

 

[fufu]

Today -

warm up

pause bench press -
5x2 w/ 225 lbs (a lot left in the tank. no right infraspinatus pain at all. felt really solid...almost like this was the strongest week yet, despite me being in week 4. focus on tight arch + tight hip extension with super active glutes on unrack)

bench press -
5x5 w/ 225 lbs (more in the tank)

HS chest press -
2x15 w/ x2 60 lbs (forgot to log that I did these last week at x2 55)

weighted chin up -
3x5 +50 lbs (last set I had nothing left after last rep. I can feel these suffering because of all the volume I do before hand. switch to sets of 4)

neutral grip low cable row -
3x15 #150

OHEE stiff handle -
2x20 #150

single arm cable preacher curl -
2x15 each side #55

hip mobility
t-spine mobility
shoulder mobility

Awesome session.

 

[fufu]

Today -

warm up

deadlift - (MG, chalk, no belt)
5x5 w/ 435 lb (in the groove, comfortable reps, more in the tank. consider putting belt on and/or reducing volume)

back squat - (no belt, no knee sleeves)
3x10 w/ 255 lbs (tough, fatigued from deadlifts. put on belt from here on out)

RDL - (straps)
2x10 w/ 325 lbs PR(tough, but felt same as last week. didn't even realize this was a PR until I just checked)

Awesome session. Focused, but didn't get really psyched up. I NEED to reduce the intensity and/or volume. Whether it's putting on a belt, or cutting back on sets. Today was solid, but I don't want to drain myself by maintaining high volume as the intensity increases.

 

[fufu]

Today -

warm up

bench press -
2x3 w/ 250 lbs (a bit slow getting started, but then reps were a lot faster when I was able to get mentally prepped and get tighter overall)
1x4 w/ 250 lbs (matched current 4RM)
2x3 / 250 lbs (If I could do 2-3 sets of 4 next week, that would be fucking awesome. I will need to be mentally and physically prepped and get super tight for the sets, but I think it is possible)

DB bench press s-
2x12 w/ x2 80 lbs (solid, more in the tank)

unilateral DB row - (straps)
3x12 each side w/ 130 lbs (solid, a lot more in the tank)

high cable facepull -
3x15 #130

plank -
3x25 seconds

cable pushdown -
2x20 #130

cable curl -
2x20 #100

hip mobility
t-spine mobility
shoulder mobility

Awesome session.

 

[fufu]

Today -

warm up

back squat - (belt 5th notch, knee sleeves)
5x3 w/ 325 lbs (lightest 325 has ever felt, a lot more in the tank. depth was super solid today, in the groove)

belt squat -
3x15 w/ 130 lbs PR (felt the same as last week, or maybe a little lighter. a lot left in the tank.)

RDL - (straps)
3x5 w/ 355 lbs (solid)

roll outs from knees -
3x8 BW

Awesome session today. Mentally and physically primed without too much psyching up. Had fun, worked through my sets very efficiently.

 

[fufu]

Today -

warm up

pause bench press -
3x2 w/ 235 lbs (solid, more in the tank. bump up 10 lbs next week, do 3x2 again)

bench press -
5x5 w/ 235 lbs (focusing on not letting wrist over extend on bottom of lift is really helpful, I realized.)

HS chest press -
2x15 w/ x2 65 lbs

weighted chin-up
3x4 +55 lbs

neutral grip low cable row -
3x15 #160

OHEE stiff handle -
2x20 #160

single arm preacher curl -
2x15 each side #60

Awesome session. Bench feels good, no shoulder pain.

 

[jolter604]

Today -

warm up

pause bench press -
3x2 w/ 235 lbs (solid, more in the tank. bump up 10 lbs next week, do 3x2 again)

bench press -
5x5 w/ 235 lbs (focusing on not letting wrist over extend on bottom of lift is really helpful, I realized.)

HS chest press -
2x15 w/ x2 65 lbs

weighted chin-up
3x4 +55 lbs

neutral grip low cable row -
3x15 #160

OHEE stiff handle -
2x20 #160

single arm preacher curl -
2x15 each side #60

Awesome session. Bench feels good, no shoulder pain.

Nice blast man

 

[fufu]

Today -

warm up

deadlift - (belt 5th notch, chalk, MG)
5x5 w/ 445 lbs (first week this phase with the belt on. in the groove, mentally focused without much psyching up, fast reps, a lot left in the tank. pretty sure this is a volume PR at 445. body felt really fresh afterwards. I felt like I didn't exert myself that much. Belt makes a big difference. )

back squat - (belt 5th notch)
3x10 w/ 265 lbs (first week this phase with the belt on. really solid. forgot to put on belt on 2nd set. more in the tank.)

RDL - (straps)
2x10 w/ 335 lbs PR (tough, but some more in the tank)

Awesome session. Had a headache and felt tired before leaving, but had a fantastic session regardless. It's funny how the way you feel pre-workout often has no effect on the workout itself.

 

[fufu]

Today -

warm up

bench press -
3x3 w/ 255 lbs
2x4 w/ 255 lbs PR (these felt in the groove and strong today, not much grinding at all. These felt about the same challenge as 235 6 weeks ago. Funny how that happens. I haven't hit a bench PR under a 5RM in a while. There was some more in the tank today, so feeling good!)

DB bench press -
2x12 w/ x2 85 lbs

unilateral DB row -
3x12 each side w/ 135 lbs PR (straps)

high cable facepull -
3x15 #140

plank -
3x30 seconds

cable pushdown -
2x20 #140 (switch to sets of 15 next week)

cable curl -
2x20 #110 (switch to sets of 15 next week)

hip mobility
t-spine mobility
shoulder mobility

Awesome session. The training + eating is paying off, feeling strong and left the session feeling good.

 

[fufu]

Today -

warm up

back squat - (belt 5th notch, knee sleeves)
5x3 w/ 335 lbs (overall well in the groove, smooth reps, no grinders, a lot left in the tank)

belt squat -
3x15 w/ 140 lbs PR (a lot left in the tank)

RDL - (straps)
3x5 w/ 365 lbs (tough, but a good amount left in the tank)

roll outs from knees -
3x9 BW

Awesome session. Felt strong and focused without psyching up that much. I am feeling the calorie surplus! Strength is feeling great.

 

[fufu]

Yesterday -

warm up

pause bench press (2 second) -
1x1 245 lbs
3x2 245 lbs PR for pause bench (DISCONTINUE PAUSE BENCH FOR REST OF PHASE)

bench press -
4x5 w/ 245 lbs (volume PR with 245) (next week progress by 5 lbs and go for 5x5)

HS chest press -
2x15 w/ x2 70 lbs (DISCONTINUE THESE FOR REST OF PHASE)

weighted chin up -
2x4 +60 lbs (do 3x3 next week)

neutral grip cable row -
3x15 #170

OHEE stiff handle -
2x20 #170 PR

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

hip mobility
shoulder mobility
t-spine mobilitly

Awesome session.

 

[fufu]

Yesterday -

warm up

deadlift - (belt 5th notch)
4x5 w/ 455 lbs (solid, in the groove. Not a lot of psyching up. I think there was 1 rep where the bar got a little out in front of me, but due to mostly not focusing enough on my lats when fatigued. Definitely could have done a 5th set, but wanted to conserve some energy for the rest of the workout. No grinders. Volume PR with 455)

back squat - (belt 5th notch)
3x10 w/ 275 lbs (tougher than expected. Put on knee sleeves next week)

RDL - (straps)
1x10 w/ 345 lbs PR (I was trashed from deadlifts and squats, so only did 1 set. I didn't want to risk tweaking something by attempting a second set)

Awesome session.

 

[fufu]

Yesterday -

warm up

bench press -
4x3 w/ 260 lbs
1x4 w/ 260 lbs PR (confident I had another left in the tank. It's amazing how much psyching up can help, because most of the the previous triples had a tough last rep. Feels good to set a bench PR. They've been harder to come by in the past several months. Felt great to hit a PR after several sets.)

DB bench press -
2x12 w/ x2 90 lbs (solid, some more in the tank on last set)

unilateral DB row -
2x12 w/ x2 140 lbs PR (destroyed my lats, and really fatigued me)

high cable facepull - PR
3x15 #150

plank -
3x35 seconds

cable pushdown -
2x15 #150 PR

cable curl -
2x15 #120

hip mobility
t-spine mobility
shoulder mobility

Awesome session.

 

[fufu]

Today -

warm up

back squat - (belt 5th notch, knee sleeves)
5x3 w/ 345 lbs (volume PR, some more in the tank on every set, and wasn't getting that psyched up. progress by 10 lbs for next week, stick to sets of 3)

belt squat -
3x15 w/ 150 lbs PR (progress by 10 lbs, stick to sets of 15)

RDL - (straps)
3x5 w/ 375 lbs (volume PR, some more in the tank. progress by 10 lbs next week, stick to sets of 5)

roll outs from knees -
3x10 BW

t-spine mobility
shoulder mobility

Awesome session.