Fu Fu's l337 journal

[fufu]

Today -

warm up

pause bench press - (2 second pause)
3x2 w/ 245 lbs (matched PR for pause benching. More in the tank. Add 5-10 lbs next week and do 3x2.)

bench press -
4x6 w/ 245 lbs (volume PR with sets of 6 at this weight, pretty stoked that occurred after the pause benching. a little grindy on last reps of last 2 sets, but nothing major)

neutral grip low cable row -
5x15 #190 (add extra weights to stack next week)

OHEE stiff handle -
2x22 #170 PR

single arm preacher cable curl -
2x20 each side #45

hip mobility
t-spine mobility
shoulder mobility

Awesome session.

 

[fufu]

Today -

warm up

deadlift - (belt 5th notch)
5x3 w/ 485 lbs (started rough, then got easier. Just couldn't get amped up and focused, even on warm up sets. Overall, form felt better than last week. Wasn't able to get mentally psyched up, which impacted my performance. On last set, definitely had 1-2 left in the tank without getting really psyched up.)

squats - (belt 5th notch, knee sleeves)
3x10 w/ 285 lbs (wow, felt great. smooth, fast, good depth, in the groove, a good amount left in the tank.)

RDL - (straps)
2x12 w/ 315 lbs PR (solid)

Awesome session. It was tough getting started with the deadlifts, but pulled through.

 

[fufu]

Today -

warm up

bench press -
5x2 w/ 270 lbs (mo major psyching up, volume PR with sets of 2 at this weight. smooth, in the groove, some slow reps, but they felt smooth, super confident and no sticking points.)

DB bench press -
1x16 w/ x2 90 lbs PR
1x15 w/ x2 90 lbs (missed last rep bc fell out of groove (did a half rep, bobbed around out of groove in a weird way, went down, went for another rep, and nothing left). I totally could have had 16. avoidable mistake. felt myself not being focused during the set.)

unilateral DB row - (straps)
3x10 each side w/ 150 lbs

high cable facepull -
3x12 #160

plank -
3x40 seconds

cable pushdown -
2x20 #150 PR

cable curl -
2x20 #120 PR

Awesome session.

 

[fufu]

Today -

warm up

back squat - (belt 5th notch, knee sleeves)
4x2 w/ 355 lbs (mentally not quite there, a bit out of groove)
1x4 w/ 355 lbs PR (got my head in the game, good groove, more in the tank)

belt squat -
2x20 w/ 135 lbs PR

RDL -
2x4 w/ 385 lbs

roll outs from knees -
3x10

 

[fufu]

Today -

warm up

pause bench press - (2 second pause)
3x2 w/ 250 lbs PR (still some more in the tank)

bench press -
3x6 w/ 250 lbs PR (last rep on last 2 sets were moderate grinders, but confident, smooth, and in the groove)

neutral grip low cable row -
5x15 #200

OHEE stiff handle -
2x22 #180 PR

single arm preacher curl -
2x20 each side #50

hip mobility
t-spine mobility
shoulder mobility

Awesome session.

 

[fufu]

Today -

warm up

deadlift - (belt 5th notch)
3x3 w/ 495 lbs (volume PR with this weight. felt really solid, in the groove, more in the tank. maintain 3x3 and add 10 lbs next week)

back squat - (belt 5th notch, knee sleeves)
2x10 w/ 295 lbs

RDL -
2x11 w/ 320 lbs PR (more in the tank, felt easier than expected, maybe because of cutting back on deadlift sets, which I haven't done yet this phase)

shoulder mobility
t-spine mobility

Awesome session. Starting to cut back on overall volume. Starting to have some left inner elbow pain during squats, new thing. It went away after warming up. It feels like something is cutting caught and is being pulled on.

 

[fufu]

Today -

warm up

bench press -
4x2 w/ 275 lbs
1x3 w/ 275 lbs PR (all benching felt super solid, in the groove, and smooth. felt surprisingly fast and comfortable with the weight today. I think that pause benching has been really helpful with having a controlled descent and power from the bottom.)

DB bench press -
1x15 w/ x2 95 lbs PR (at least another rep left in the tank)
1x14 w/ x2 95 lbs

unilateral DB row -
3x12 each side w/ 150 lbs PR (exhausting, but strong)

high cable facepull -
2x12 #170

plank -
2x45 seconds

cable push down -
2x18 #160 PR

cable curl -
2x15 #130

Awesome session. So many PRs, feeling grateful and happy about that. Weight is up to ~210-212 right now. That's definitely been helping with strength.

 

[fufu]

Today -

warm up

back squat - (knee sleeves, belt 5th notch)
4x2 w/ 365 lbs
1x3 w/ 365 lbs PR (felt good today overall, not a lot of psyching up, and most sets were in the rep. No reps that felt like a struggle, they felt confident.)

RDL - (straps)
2x4 w/ 395 lbs PR (tough, but in the groove. switched these before belt squats to made sure I had enough juice to go for the PR sets)

belt squat -
2x20 w/ 140 lbs PR (my quads get so stiff if I do a non quad exercise between squats and belt squats, painful)

roll outs from knees -
3x11 BW

Awesome session. Had fun.

 

[fufu]

Today -

warm up

pause bench press -
3x2 w/ 255 lbs PR (solid, smooth, confident, but tough)

bench press -
2x6 w/ 255 lbs PR (2nd set better than 1st speed wise, probably had a third in me, but played it conservative today)

neutral grip low cable row -
4x15 #210

OHEE stiff handle -
2x16 #190 PR

preacher cable curl -
2x20 each side #55

Awesome session.

 

[fufu]

deadlift - (belt 5th notch)
2x3 w/ 505 lbs PR

back squat - (knee sleeves, belt 5th notch)
2x10 w/ 305 lbs

RDL -
1x11 w/ 325 lbs PR

 

[fufu]

bench press -
4x2 w/ 280 lbs
1x3 w/ 280 lbs PR (very in the groove, felt surprisingly easy, perhaps because I was using a competition bench with a high quality bar (not bent to shit))

unilateral DB row -
2x15 each side w/ 130 lbs PR

facepull -
2x12

plank -
2x50 seconds

pushdown -
2x10

cable curl -
3x10

 

[fufu]

Yesterday -

back squat -
5x2 w/ 375 lbs PR (not mentally in it, but good stuff)

RDL -
2x5 w/ 395 lbs PR (felt great)

roll outs from knees -
3x12 BW

Great stuff.

 

[fufu]

Today -

warm up

bench press -
3x11 w/ 225 lbs PR (used a crappy bench too low to floor, slippery material, out of groove on some reps, wasn't as psyched up as I could be, but still had a bit left in the tank, which felt great)

seated cable row -
3x10 heavy weight (different standard to usual cable stacks I use, hard to say what it was)

OHEE -
2x12 max stack (whatever that was, but it was hard)

single arm preacher curl -
3x10 heavy

hip mobility
t-spine mobility
shoulder mobility

Got the job done. Felt a bit out of it mentally, but was able to focus on the sets pretty well. Different gym (as the OTHER different gym I am using right now was closed)

 

[fufu]

Today -

warm up

deadlift -
1x1 565 lbs PR (smooth, fast, locked it out fast, but platform was uneven + bar whip made me lose balance right after locking out, so it wouldn't have been competition legit.)
1x1 565 lbs (tried again. a bit of upper back rounding and bar pulling me forward, but smooth. I've never hitched in my life, and I can't tell if I did. It was so borderline, but steady at the top)

back squat -
2x10 w/ 315 lbs PR (solid, in the groove)

RDL -
1x12 w/ 325 lbs PR

Done. Bummed about the deadlift. The technique, power and strength was there. Standing on wrong side of platform fucked me up on the first, and 2nd run at 1RM PR lead me to have questionable technique. So hard to tell if that 2nd lift wasn't legit. FUCK. On the bright side, my body felt fantastic today.

 

[fufu]

3/6/2019

bench press -
5x2 w/ 285 lbs PR (wow, loving the nice equipment. smooth, strong, confident, had more sets in the tank for sure)
3x8 w/ 235 lbs PR

unilateral DB row -
2x16 each side w/ 130 lbs PR

Awesome session.

 

[fufu]

3/8/2019

Went to attempt deadlift PR again:

deadlift -
1x1 w/ 565 lbs PR (technique was spot on, smooth, fast lockout, definitely more in the tank. Made sure I used an even platform and was very intentional about the technique cue of staying behind the bar and tight lats (to avoid getting pulled forward and upper back rounding))

Glad I went back to try again for the PR. Was pretty nervous.

 

[fufu]

First day back after a week break -

warm up

pause bench press -
5x2 w/ 215 lbs (3 second pause)

bench press -
5x8 w/ 195 lbs

seated cable row -
6x10 #120

OHEE stiff handle -
2x23 #130

single arm preacher curl -
2x15 each side #40

Awesome session.

 

[fufu]

Today -

warm up

back squat - (belt 5th notch, no knee sleeves)
6x3 w/ 305 lbs

belt squat -
3x20 w/ 100 lbs

RDL - (straps, beltless as always)
3x5 w/ 345 lbs

ROFL -
3x5 BW

Good stuff.

 

[fufu]

Today -

warm up

bench press -
6x3 w/ 245 lbs (smooth, fast, in the groove)

DB bench press -
3x15 w/ x2 70 lbs (really easy)

unilateral DB row -
4x8 each side w/ 125 lbs

high cable facepull -
3x12 #120

plank -
3x10 sec

cable pushdown -
2x22 #100

preacher curl machine -
2x20 #55

hip mobility
t-spine mobility
shoulder mobility

Really solid session.

 

[fufu]

Today -

warm up

deadlift - (beltless, MG)
4x6 w/ 405 lb (fastest 405 has ever felt, a ton left in the tank)

back squat -
3x8 w/ 245 lbs (first set kind of slow, but then progressively faster, last set really fast paced)

RDL - (straps, beltless as usual)
2x8 w/ 305 lbs (super snappy)

Awesome session.

 

[fufu]

Today -

warm up

pause bench press - (3 second pause)
5x2 w/ 225 lbs (really solid)

bench press -
5x8 w/ 205 lbs (fast, last set was still very fast, a lot left in the tank. very calm mind on the benching, not much psyching at all)

neutral grip seated cable row -
6x10 #135

OHEE stiff handle -
2x23 #140

single arm cable preacher curl -
2x15 each side #45

Awesome session.

 

[fufu]

Today -

warm up

back squat - (belt 5th notch, NO knee sleeves)
6x3 w/ 315 lbs (solid, fast, in the groove, more in the tank)

belt squat -
3x20 w/ 110 lbs

RDL -
3x5 w/ 355 lbs (felt great)

roll out from knees -
3x6

shoulder mobility
t-spine mobility

Awesome session.

 

[fufu]

Today -

warm up

bench press -
6x3 w/ 250 lbs

DB bench press -
3x15 w/ x2 75 lbs

unilateral DB row - (no straps)
4x8 each side 130 lbs

high cable facepull -
3x12 #130

plank -
3x15 seconds

cable pushdown -
2x22 #110

machine preacher curl -
2x20 #62.5

hip mobility
t-spine mobility
shoulder mobility

Good stuff. Shoulders felt great, they haven't been feeling really good in the past month (including the end of the last phase where I was benching heavy). I wonder if it is bc I cut out chin ups.

 

[fufu]

Today -

warm up

deadlift - (beltless, MG)
4x6 w/ 415 lbs (felt great, fast, snappy, a ton left in the tank)

back squat - (beltless, no knee sleeves)
3x8 w/ 255 lbs (sets got progressively easier, last one was very fast)

RDL - (straps)
2x8 w/ 315 lbs (super snappy on 2nd set, a ton left in the tank)

Awesome session.

 

[fufu]

Today -

warm up

pause bench press - (3 second count)
5x2 w/ 235 lbs (sets got easier as they went on, overall felt great today)

bench press -
5x8 w/ 215 lbs (a little wonky out of the groove on some reps, but overall good and a lot left in the tank.)

seated neutral grip cable row -
6x10 #150

OHEE stiff handle -
2x23 #150

single arm preacher cable curl -
2x15 #50

hip mobility
t-spine mobility
shoulder mobility

Good stuff.

 

[fufu]

Today -

warm up

back squat - (belt 5th notch, knee sleeves)
6x3 w/ 325 lbs

belt squat -
3x20 #120

RDL -
3x5 w/ 365 lbs

roll out from knees -
3x7 BW

Good stuff.

 

[fufu]

Today -

warm up

bench press -
6x3 w/ 255 lbs (sets got progressively easier for the most part, some sets were really fast, especially 4+5)

DB bench press -
3x15 w/ x2 80 lbs (fast)

unilateral DB row - (no straps first 2 sets, straps latter 2 sets)
4x8 each side w/ 135 lbs

high cable facepull -
3x12 #140

plank -
3x20 seconds

cable pushdown -
2x22 #120

machine preacher curl -
2x20 #70

hip mobility
t-spine mobility
shoulder mobility

 

[fufu]

Today -

warm up

deadlift - (MG, chalk, no belt. one more week of no belt)
4x6 w/ 425 lbs (fast, smooth, mostly all in the groove, a lot left in the tank)

back squat - (no belt, no knee sleeves. one more week of no belt)
3x8 w/ 265 lbs (felt pretty good considering was not feeling mentally in it)

RDL -
2x8 w/ 325 lbs (super snappy, especially last set)

Good stuff. Overall, was not feeling very motivated for this session, but I was able to focus well on the sets at hand when it came time for them.

 

[fufu]

Today -

warm up

pause bench press -
5x2 w/ 245 lbs (more in the tank, wasn't getting to psyched for these, sets got easier as they went on for the most part)

bench press -
5x8 w/ 225 lbs (felt perhaps lighter than last week, a lot left in the tank, fast reps)

seated cable row -
6x10 #165

OHEE stiff handle -
2x23 #160 PR

single arm preacher cable curl -
2x15 each #55

t-spine mobility
shoulder mobility
hip mobility

Awesome session.

 

[fufu]

4/11/2019

warm up

back squat - (knee sleeve, belt)
5x3 w/ 335 lbs
1x5 w/ 335 lbs PR (more in the tank, didn't get super psyched up for this)

leg press -
3x20 #55 KG

RDL -
3x5 375 lbs

roll outs from knees -
3x8 BW