Fu Fu's l337 journal

[fufu]

Today -

warm up

deadlift - (chalk, MG, belt 5th notch, stiff & mild knurling bar)
2x2 505 lbs
1x4 505 lbs PR(felt fantastic, in the groove, more in the tank)

back squat - (knee sleeves, belt 5th notch)
3x7 335 lbs PR (in the groove, confident)

t-spine mobility
shoulder mobility

Awesome session.

 

[fufu]

Yesterday -

warm up

pause bench press - (1 second pause)
5x2 w/ 270 lbs PR(most I've ever pause benched. solid, confident reps, in the groove. no major psyching up, pretty calm approach. I think I had a 3rd rep on a couple of these sets.)

seated cable row -
5x5 #225 PR

OHEE stiff handle -
1x10 #170
1x10 #190

single arm preacher curl -
1x10 each side #75
1x10 each side #80

hip mobility
t-spine mobility
shoulder mobility

Awesome session.

 

[fufu]

Deadlifts from earlier this week:

https://youtu.be/ecRW8S-6-6A

 

[fufu]

back squat - (L knee sleeves (what I've been wearing so far), belt 5th notch)
1x2 355, 365, 375
1x2 385 lbs PR (wow, went up fastest of probably all the doubles. First rep flew. Could have done more for a double)

RDL -
3x3 w/ 415 lbs PR (2nd set was spot on, snappy, low knee movement, deep hip movement)

roll outs from knees -
2x13 BW

Awesome session.

 

[fufu]

Today -

warm up

bench press -
1x2 280, 285 lbs
1x2 290 lbs PR (felt super solid, first rep flew, controlled to chest, in the groove on the way up, table, more in tank for a double. 2nd rep went up very smoothly as well, super confident. did it on shitty YMCA bench with bent bar which feels great)

unilateral DB row -
3x6 each side 165 lbs PR (really strong and solid)

facepull -
1x10 #190
1x5 #200 PR (had a lot more in the tank for sure, but keeping volume low, 9 days out to meet)

cable pushdown -
1x12 #190 PR (more in tank, but again, meet soon)

plank -
1x55 seconds

hip mobility
t-spine mobility
shoulder mobility

Awesome session! PR on almost everything. I am peaking. I had strep throat and a fever which kept me out of the gym 4 days in a row. Was concerned about that, but I am bouncing back well. Hitting all the numbers I wanted to for meet prep, and I am just 9 days away.

 

[fufu]

8/10/19 -

warm up

deadlift - (chalk + mixed grip, belt 5th notch)
1x2 515 lbs
1x3 515 lbs PR

back squat -
1x7 345 lbs PR

Solid stuff. Very low volume because this day was 7 days from meet. 202 lbs

 

[fufu]

First day back after an 8 day break. Focusing on hypertrophy for next 6 weeks. BW starting at 200. Hopefully get up between 205-210.

warm up

pause bench press -
6x3 w/ 205 lbs (these flew, felt great, 2 second pause)

hammer strength chest press - (2/3 width grip, seat at notch 5 (where top of metal hinge is))
2x15 w/ x2 45 lbs

pec deck - (3rd closest notch, seat level 3)
2x12 #85 (haven't done these in like 10 years)

unilateral DB row - (no straps)
3x12 each side w/ 120 lbs

plank -
3x10 seconds

cable push down -
2x20 #100

preacher curl machine - (seat notch 4)
2x20 #47.5 (progress by 7.5 each week)

Good stuff.

 

[fufu]

^add in reverse pec deck to above workout!!

 

[fufu]

Today -

warm up

pause back squat - (beltless, no knee sleeves, 1 second pause (true 1 second))
6x3 w/ 275 lbs PR (never done these before. wow, much harder than expected. originally planned to do 5x5. will continue to do 6x3 progressing to 295 WITHOUT belt or knee sleeves)

leg press - (6 holes exposed above seat, narrow stance)
3x20 #205

RDL - (straps)
2x15 w/ 265 lbs

roll out from knees -
3x5 BW

Higher reps had me a bit nauseous! Will do hypertrophy for 6 weeks total before switching to pure strength. Curious to see how pause squats impact me.

 

[fufu]

Today -

warm up

bench press -
5x5 w/ 205 lbs

incline DB press - (haven't done these in so many years)
3x10 w/ x2 65 lbs

seated cable row -
5x12 #105

high cable facepull -
2x20 #100

OHEE EZ bar -
2x15 w/ 70 lbs (EZ bar weighs 30 lbs, add 5 lbs per week)

single arm cable preacher curl -
2x20 each side #40

t-spine mobility
shoulder mobility
hip mobility

Good stuff.

 

[TripleOvertime]

Quite a few PR's recently. Nice work fufu.

 

[fufu]

Quite a few PR's recently. Nice work fufu.

thanks! had a nice strength peak at the end of my last training phase. Now I'm back with moderate weights, high reps, and feeling the burn.

 

[fufu]

Today -

warm up

deadlift - (beltless, chalk, mixed grip)
3x8 w/ 405 lbs (much tougher than expected. feeling deconditioned. was using back too much on first 2 sets, and grip felt weak (granted was using bar with mild knurling and bent/uneven bar) last set was the best set in terms of technique, grip strength, bar speed, and reduced fatigue after set. I was deliberate with resetting and being patient getting into a good starting position each rep, it really seemed to help.continue with this next workouts)

wide stance snatch-grip deadlift - (outside of shin 1-2 inches inside of rings, index fingers just outside of rings. I'm incorporating these to help with strength and speed off floor on sumo deadlifts)
3x5 w/ 315 lbs (straps, beltless)

back squat - (belt 5th notch)
3x12 w/ 225 lbs (ugh, a lot left in the tank, but still fucking hard. Not used to reps over 8)

Felt wrecked after this workout. High reps are hard.

 

[fufu]

^ also forgot to note that I was dealing with residual muscle fatigue and soreness in my lower body going into this workout, especially in quads and adductors. I RARELY feel under-recovered between sessions. So I think this is important to note, and this likely made an impact on how tough today's sessions was.

I think I was unrecovered/deconditioned because of the deload before the meet, resting a couple with no gym days pre-meet, then taking an 8 day break of no training post-meet.

 

[fufu]

Today -

warm up

pause bench press - 2 second pause
6x3 w/ 215 lbs (been touching a bit higher on the chest, stretching the pecs more at the bottom, keeping wrists less extended, and elbows more under the bar, feels more powerful overall)

hammer strength chest press -
3x15 w/ x2 55 lbs (did 3 sets instead of 2 last week)

pec deck -
2x12 #100

unilateral DB row - (no straps 1st set, straps 2nd and 3rd set)
3x12 each side w/ 125 lbs

plank -
3x15 seconds

cable pushdown -
2x20 #110

preacher machine curl -
2x20 #55 (progress by 7.5 lbs each week)

Awesome session. Everything moved quickly. Felt pretty fresh leaving gym.

 

[fufu]

Today -

warm up

pause back squat - (1 second pause, no belt, no knee sleeves, continue without equipment for at least another week)
6x3 w/ 285 lbs (felt notably stronger than last week, getting better at feeling out this variation. being intentional about dropping into the hole regularly and pausing fast, as opposed to a sort of tempo eccentric with a gradual slow down until I stop. glad these are feeling better, and it makes sense, last week was the first week EVER doing this squat variation)

leg press -
3x20 #220

RDL -
2x15 w/ 275 lbs

roll outs from knees -
3x6 BW
super set w/
seated leg curl -
4x10 #115

Awesome session. Felt good leaving gym, not wrecked like last time.

 

[fufu]

Today -

warm up

bench press -
5x5 215 lbs (smooth, in the groove, fast. been doing a more controlled descent, focusing on powerful concentric, using leg drive off the chest)

incline DB bench press -
3x10 w/ x2 70 lbs

seated cable row -
5x12 #120

high cable facepull -
2x20 #110

OHEE EZ bar -
2x15 w/ 75 lbs

single arm preacher curl -
2x20 each side w/ #45

Awesome session.

 

[fufu]

Today -

warm up

deadlift - (beltless, mixed grip, chalk)
3x8 w/ 415 lbs (felt much snappier and stronger than last week, a lot left in the tank, recovered better between sets. focused on being patient between reps and getting in a really solid starting position. continue to do this.)

wide-stance snatch-grip deadlift - (beltless, straps)
3x5 w/ 325 lbs

back squat - (belt 5th notch)
3x12 w/ 235 lbs (felt better than last week, a lot left in the tank, recovered better between sets)

Awesome session.

 

[fufu]

Today -

warm up

pause bench press - (2 second pause)
6x3 w/ 225 lbs (progress 10 lbs next week)

hammer strength chest press -
2x15 w/ x2 65 lbs

pec deck -
2x12 #115

unilateral DB row - (straps)
3x12 each side w/ 130 lbs

plank -
3x20 seconds

cable pushdown -
2x20 #120

machine preacher curl -
2x20 #62.5 (progress by #7.5)

 

[fufu]

Today -

warm up

pause back squat - (beltless, knee sleeve-less)
6x3 295 lbs PR (tend to get easier each set. man these are rough. really feeling this in my abs. progress 10 lbs next week, one more week without any added equipment. get a bit more forward torso angle, seems to help me stay in groove better and get more power out of the hole)

leg press -
3x20 #235

RDL -
2x15 w/ 285 lbs (matched current 15RM)

roll out from knees -
3x7 BW
super set w/
seated leg curl -
4x10 #130

No pysching up. Just focused, calm work

 

[fufu]

Today -

warm up

bench press -
5x5 w/ 225 lbs (no psyching up at all) (progress by 10 lbs next week)

incline DB bench press -
3x10 w/ x2 75 lbs

seated cable row -
5x12 #135

high cable facepull -
2x20 #120

OHEE EZ bar -
2x15 w/ 80 lbs

single arm preacher curl -
2x20 each #50

hip mobility
shoulder mobility
t-spine mobility

Good stuff.

 

[fufu]

Today -

warm up

deadlift - (beltless)
3x8 w/ 425 lbs (definitely a volume PR with 425, both beltless or with belt. I was not mentally into deadlifts today, which made these tough, but technique was good, especially on last set. more in the tank for sure. With the higher rep sets, there is always a surprising amount of reps left in the tank. the discomfort of high reps can make it seem like you're near you're limit. i's less apparent when you hit your limit, as opposed to lifting in the 3 or less rep range)

wide stance snatch grip deadlift - (beltless, straps)
3x5 w/ 335 lbs PR

back squat - (belt, no knee sleeves. moved the bar lower to more of a mid-position, and it's been feeling notably better)
3x12 w/ 245 lbs (12 reps of any lower body movement sucks. 3rd set was absolutely the best one, reps all felt great, and last one flew. but i felt intense fatigue afterwards, took me a while to recover. nausea, headache.)

Great session, but felt wrecked when leaving. Approached all sets pretty calm and without feeling mentally and physically aroused. I do have another week left in me of beltless 8 rep deadlifts and 3x12 on the squats. It'll be hard. I think I'll just do one more week before changing things up.

 

[ARP-Kaito]

New to this forum. Respect!

 

[fufu]

Yesterday -

warm up

pause bench press - (2 second pause)
6x3 w/ 235 (last set was the best set, really fast, good positioning. one error I noticed making was not pressing enough towards my head on the third rep. I'd press straight up, readjust closer to my head, then finish the rep with more speed. a bit dis-jointed. something about being hard maintaining tightness when pressing off chest on last rep maybe)

hammer strength bench press -
2x15 w/ x2 75 lbs

pec deck -
2x12 #130

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

plank -
3x25 seconds

cable push down -
2x20 #130

machine preacher curl -
2x20 #70

hip mobility
shoulder mobility
t-spine mobility

Good stuff. All sets felt solid.

 

[fufu]

Today -

warm up

pause back squat - (1 second pause. no belt, no knee sleeves, mid bar is feeling good.)
6x3 w/ 305 lbs PR(last 2 sets best sets. needed to slow eccentric with this weight, as dropping too fast with a pause made it hard to decellerate (making me sink deeper into the squat pause than makes sense for competition)

leg press -
3x20 #250 PR

RDL - (straps, no belt as always)
2x15 w/ 295 lbs PR

roll out from knees -
3x8 BW
super set w/
seated leg curl -
3x10 #145 PR (technically a PR, but a small hypertrophy assistance move. noting the PR for future reference if I use them again)

Awesome session. No psyching up, but focused. A lot of PRs, but all assistance moves and/or higher rep hypertrophy stuff.

 

[fufu]

Today -

warm up

bench press -
5x5 w/ 235 lbs (solid, no psyching up, last set was the best. was really getting the hang of timing my leg drive off the chest, had a few reps where I touched too high on the chest. usually I touch too low if I fall out of groove.)

incline DB bench press -
3x10 w/ x2 85 lbs PR (a PR, but not a true maximal effort because I haven't touched the incline DB press in several years)

seated cable row -
4x12 #150 PR

high cable facepull -
2x20 #130

OHEE EZ bar -
2x15 w/ 85 lbs

single arm preacher curl -
1x20 each side #55 PR

Awesome session.

 

[fufu]

Today -

warm up

deadlift - (belt 5th notch, MG)
2x10 w/ 435 lbs PR (first week having belt on in several weeks. didn't get psyched up for these. was pretty relaxed. in the middle of the 2nd set I was like "How do I feel so relaxed right now and am I to lift these reps so well?" several reps left in the tank)

wide grip snatch grip deadlift - (straps, no belt)
3x5 w/ 345 lbs PR (only 4th time doing these, so that's why the PR happened. mid-bar is feeling much more comfortable and strong. I think this is the new bar position to feel my strongest. I need to start with torso slightly more horizontal to keep a consistent torso angle from top to bottom)

back squat - (belt 5th notch, knee sleeves)
2x12 w/ 275 lbs PR(tough because high rep, but several reps left in the tank)

t-spine mobility
shoulder mobility

Awesome session. Calm, focused work.

 

[fufu]

Today -

warm up

pause bench press - (1 second pause)
6x3 w/ 235 lbs (solid, in the groove, good speed. progress by 10 lbs next session)

bench press -
3x8 w/ 205 lbs (1st set slower than expected, but last 2 sets were super snappy, and tons left in the tank)

unilateral DB row - (straps)
4x6 each side w/ 135 lbs

OHEE stiff handle -
2x15 #150

cable curl -
2x15 #100

plank -
3x10 seconds

Awesome session. Focused. No psyching up.

 

[fufu]

Today -

warm up

back squat - (mid bar, belt 5th notch, M knee sleeves)
6x3 w/ 325 lbs (in the groove, but getting the feel of heavy weight again after pause squats, great depth)

leg press -
3x10 #235

RDL - (straps)
3x6 325 lbs (solid)

roll outs from knees -
3x5 BW

shoulder mobility
t-spine mobility

Good stuff. Felt pretty damn fresh leaving. No psyching up.

 

[fufu]

Today -

warm up

bench press -
6x3 w/ 245 lbs (fast, smooth, got generally faster each set)

incline DB bench press -
3x8 w/ x2 70 lbs

seated cable row -
5x6 w/ #150

facepull -
2x10 #130

cable pushdown -
2x15 #120

single arm preacher cable curl -
2x12 each side #50

Great session. No psyching up.