Fu Fu's l337 journal

[fufu]

Today -

warm up

back squat - (belt 5th notch, no knee sleeves)
5x6 w/ 295 lbs (smooth, fast, a lot more in the tank)

plate-loaded leg press -
2x8 w/ x3 45 + 10 lbs each side (progress by 10 lbs each side next session)

wide stance snatch grip deadlift - (straps, no belt, as usual)
3x5 w/ 345 lbs

roll outs from knees -
3x5 BW

Awesome session. Moved through it pretty quickly.

 

[fufu]

Today -

warm up

Spoto press - (1 second pause, pausing 1-2 inches from the chest. index finger ~1.5 outside of rings on narrow-ringed bar, and this is the position I've been benching with for the past 2 months or so)
5x4 w/ 205 lbs (progress by 10 lbs)

incline bench press - (index finger on rings, to increase ROM, seat height at 1)
3x6 w/ 165 lbs (felt harder than I thought they would. progress by 10 lbs)

unilateral low cable row -
4x8 each #100

EZ bar curl - (bar weighs 30 lbs)
2x12 w/ 50 lbs

unilateral cable OHEE -
2x12 #55

hip mobility
t-spine mobility
shoulder mobility

Awesome session. No psyching up at all.

 

[fufu]

Today -

warm up

deadlift - (MG, chalk, no belt)
4x6 w/ 445 lbs (sets felt easier as they went on, a lot left in the tank)

tempo back squat - (3, 0, 0)
3x7 w/ 275 lbs (tough as expected, but easier than last week, last reps went up fast. it's just the core fatigue and breathing pattern that make these tough, not the strength issue so far)

pause RDL - (2 second pause at bottom)
2x5 w/ 275 lbs

Good stuff. Not really psyching up for anything.

 

[fufu]

Today -

warm up

tempo bench press -
6x4 w/ 225 lbs (some of the last reps were surprisingly tough. There are some areas I'll need to improve on for next session: rest at least 5 minutes between sets, be more intentional with being physically and mentally focused for each set. progress by 10 lbs. I also think these sets are feeling tougher because I am lowering for a true 3 seconds, whereas before when I began with these, I probably didn't lower slow enough.)

pec deck -
3x10 #115 progress by #15

hammer strength high row -
4x10 w/ x2 45 lbs +5 lbs each side (progress by 5 lbs each side next session)(these felt easier this week)

machine preacher curl -
2x10 #47.5 progress by #7.5

unilateral cable push down -
2x12 each #60 progress by #5

hip mobility
t-spine mobility
shoulder mobility

Good stuff. A bit lackadaisical today.

 

[fufu]

Today -

warm up

back squat - (belt, no knee sleeves)
5x6 w/ 305 lbs (no psyching up, no music. felt great, smooth, fast reps, a lot left in the tank.)

plate-loaded leg press -
2x8 w/ x3 45 +20 lbs each side (progress by 10 on each side)

wide-stance snatch-grip deadlift - (straps, no belt)
3x5 w/ 355 lbs

roll outs from knees -
3x6 BW

Good stuff.

 

[fufu]

Today -

warm up

Spoto bench press - (1 second pause)
5x4 w/ 215 lbs (progress by 10 lbs)

incline bench press -
3x6 w/ 175 lbs (progress by 5 lbs)

unilateral low cable row -
4x8 each #110

unilateral OHEE -
2x12 each #60

EZ bar preacher curl -
2x12 w/ 55 lbs

Fast session, relatively short rest intervals. In and out. Gym is going to be closed for at least 3 weeks.

 

[fufu]

Procured a home gym on Craigslist. I have the basics to keep progressing.

Yesterday -

deadlift - (beltless, MG, chalk)
4x6 w/ 455 lbs (speedy in the groove reps, felt really strong off the floor0

tempo back squat - (3 second eccentric)
3x7 w/ 285 lbs (last reps were speedy, but fuck these are tough)

pause RDL - (2 second pause)
2x5 w/ 285 lbs

Awesome session. So grateful to have a home gym right now.

 

[fufu]

Today -

warm up

tempo bench press - (3,0,0)
6x4 w/ 235 lbs (felt really solid in the groove, easier than last week, but still tough-ish on last reps. progress by 5 lbs from here on out)

incline bench press -
2x10 w/ 145 lbs

incline spider row - (nipples above top of bench)
5x10 w/ 115 lbs (first time ever doing these, starting light and with a lot of volume, progress by 5 lbs each session)

purple band OHEE - (heel on rack, band looped about neck level)
3x12 thumbs on first line of tape

barbell curl -
2x12 w/ 65 lbs

hip mobility

Good stuff.

 

[fufu]

3/23/2020

back squat - (belt 5th notch)
5x6 w/ 315 lbs (no pysching up at all, sets went well, continue with no knee sleeves next session)

wide stance snatch grip deadlift -
3x5 w/ 365 lbs (felt easier than last week)

roll outs from knees -
3x7

t-spine mobility
shoulder mobility

Good stuff.

 

[fufu]

Today -

warm up

Spoto bench press - (1 second pause)
5x4 w/ 225 lbs (progress by 10 lbs next session)

incline bench press -
3x6 w/ 180 lbs (still learning the groove of these. I'm finding keeping tension on the base of my thumb while keeping the bar closer towards my head helps. progress by 6 lbs)

barbell row - (pinkies 1 inch inside of rings)
5x8 w/ 165 lbs (I haven't trained these in years. I never really trained it that much when I did. starting light. progress by 10 lbs)

JM press - (inner surface of hand ~2.5 inches from smooth part of bar)
2x12 w/ 95 lbs (first time ever doing these, need to learn the groove and figure out how to make these consistent in technique.

DB incline bench preacher curl -
2x15 each side w/ 20 lbs

Good stuff. Trying new exercises to make due with limited home gym equipment.

 

[fufu]

Today -

warm up

beltless deadlift -
4x6 w/ 465 lbs PR (felt really solid and in the groove)

tempo back squat - (3,0,1) (belt, no knee sleeves)
3x7 w/ 295 lbs PR (fuck these were tough. last set was the easiest. Really felt fatigue and pump in my back. continue with 1 more session with no knee sleeves. it will be hard but I can do it.. In watching the video of these sets, I saw I was doing ~3.5 true second per eccentric each rep. so fatiguing)

pause RDL - (2 second pause)
2x5 w/ 295 lbs

shoulder mobility
t-spine mobility

Good stuff.

 

[fufu]

Today -

warm up

tempo bench press - (3 second, 0, 0)
5x4 w/ 240 lbs PR
1x3 w/ 240 lbs (this was actually set 5, and set 6 I got 4 again. the true 3 second eccentrics are tough, and take a lot of bracing, proper breathing, and tight positioning, and there is a lot of fatigue building up between reps. by the 4th rep, deficiencies in one or more of the aforementioned areas can lead to just not enough efficiency with force production and/or misgrooving. on the rep that I failed the 4th rep, the third rep popped right up fast, leading me to thinking there was a misgrooving happening on that 4th rep. next week try to hit at least 3 sets of 4 with 245 lbs)

incline bench press -
2x10 w/ 155 lbs (progress by 5 lbs next week)

barbell spider row -
5x10 w/ 125 lbs (progress by 10 lbs)

band OHEE -
3x12 w/ ulnar surface of hand on 2nd band of tape

barbell curl -
2x12 w/ 70 lbs (progress by 5 lbs)

hip mobility
shoulder mobility
t-spine mobility

Awesome session.

 

[fufu]

Today -

warm up

back squat - (belt 5th notch, no knee sleeves)
5x6 w/ 325 lbs volume PR(overall these went really well. no psyching up, smooth and in-the-groove reps. continue one more week without knee sleeves)

wide-stance snatch-grip deadlift - (straps, no belt)
3x5 w/ 375 lbs (felt better than last week. set 2 was slowest, 3rd was fasted. I found letting the bar drift out a bit on front of me made them easier for whatever reason)

roll outs from knees -
3x8

t-spine mobility
shoulder mobility

Great session.

 

[fufu]

Today -

warm up

Spoto bench press - (1 second pause)
5x4 w/ 235 lbs (progress by 5 lbs per session from here on out)

incline bench press -
3x6 w/ 185 lbs (progress by 5 lbs)

standing barbell row - (straps)
5x8 w/ 175 lbs (progress by 10 lbs)

JM press -
2x12 w/ 105 lbs (progress by 5 lbs)

DB standing unilateral preacher curl -
2x15 each w/ 25 lbs (progress by 5 lbs)

hip mobility
shoulder mobility
t-spine mobility

Good stuff.

 

[fufu]

4/4/2020

deadlift - (beltless)
3x6 w/ 475 lbs beltless PR (these felt great, put belt on next session and on)

tempo back squat - (belt, no knee sleeves)
1x7 w/ 305 lbs PR(tweaked my right lower back on last rep. felt it go into spasm. got really stiff and painful after. took long rests and did some mobility stuff and finished workout. I've had this tweak occur in the past a few times. Exact same spot. Usually happens during deadlifts. I think this happened for a few reasons: 1. my back was really fatigued before squats by doing higher rep PR sets of beltless deadlifts 2. i often get a big back pump and back fatigue from tempo squats because of all the tempo and bracing 3. my bracing was really fatigued by the 7th rep on the PR set, and I probably let my back get too lax, resulting in some instability, and then the spasm)
1x6 w/ 305 lbs (moving cautiously, cutting ROM by ~3 inches)
1x7 w/ 305 lbs (moving cautiously, cutting ROM by ~3 inches)

pause RDL - (2 second pause)
2x5 w/ 305 lbs

t-spine mobility
shoulder mobility

Good stuff.

 

[fufu]

Today -

warm up

tempo bench press - (3 sec,0,0)
5x4 w/ 245 lbs PR (took long rest intervals (~8 minutes) and got psyched up before sets 2-5, ended up being easier than last week. go for 6x3 w/ 250 next week)

incline bench press -
2x10 w/ 160 lbs

barbell spider row -
5x10 w/ 135 lbs (progress by 10 lbs next week)

band OHEE -
3x12 w/ ulnar surface of hands on 3rd tape line

barbell curl -
2x12 w/ 75 lbs

Awesome session.

 

[fufu]

Today -

warm up

back squat - (belt 5th notch, no knee sleeves)
5x6 w/ 335 lbs volume PR (tough session. I was not mentally into training today, and I felt a bit distracted with my back tweak that I'm recovering from. I didn't aggravate it during squats, but I did feel it progressively feel funkier between sets. I couldn't just "go for it" today because I was hesitating a bit feeling uncertain with my back, this led to some slower grindier type reps at the ends of sets. start wearing knee sleeves next session and on)

wide stance snatch-grip deadlift -
1x3 w/ 385 lbs (tweaked right lower back again on 3rd rep. pissed. I rested, warmed up from light weight, and took 600 mg ibuprofen)
3x5 w/ 385 lbs (sets got progressively faster, very grateful I was able to train., I really focused on bracing super hard to stabilize my lower back. I had to stay really active between reps to avoid my back from getting stiff. in following weeks, warm up from light weight, and focus hard on bracing)

roll outs from knees -
3x9 BW

Tough session, and one to remember. I trained through the tweak, but didn't aggravate it further. This sucks, as I haven't experienced any kind of back pain in a long time.

 

[fufu]

Yesterday -

Spoto bench press - (1 second pause)
5x4 w/ 240 lbs (felt really strong, continue to progress at 5 lbs)

incline bench press -
3x6 w/ 190 lbs (felt notably easier this week, definitely finding the groove on this)

standing barbell row -
5x8 w/ 185 lbs (progress by 10 lbs for one more week)

JM press -
2x12 w/ 110 lbs (these destroy my medial and long heads of my triceps like no other exercise)

DB standing incline bench preacher curl -
2x15 each w/ 30 lbs (switch to 2x12 next week)

hip mobility
t-spine mobility
shoulder mobility

Awesome session.

 

[fufu]

Today -

warm up

deadlift - (belt 5th notch, MG)
3x6 w/ 485 lbs (more in the tank, reps moved well)

tempo back squat - (3 sec/0/0. belt 5th notch, L knee sleeves)
4x5 w/ 315 lbs (cut to lower reps to save lower back from re-tweak)

pause RDL - (2 sec pause)
2x5 w/ 315 lbs

Awesome session. Zero lower back pain or funkiness. So happy that the back is feeling solid.

 

[fufu]

^next week, go for 3x6 in deadlift for volume PR attempt

 

[fufu]

Yesterday -

warm up

tempo bench press -
6x3 w/ 250 lbs volume PR (benching felt on point. all sets felt solid. no real grinders. do 6x3 next week.)

incline bench press -
2x10 w/ 165 lbs (progress by 5 lbs)

barbell spider row -
5x10 w/ 145 lbs (progress by 10 lbs next week)

band OHEE -
3x12 4th level of tape (do 3x15 with 4th level of tape next week)

barbell curl -
2x12 w/ 80 lbs

Awesome session.

 

[fufu]

Today -

warm up

back squat - (belt 5th notch, M knee sleeves)
5x6 w/ 345 lbs volume PR (these went well. no major psyching up. Some tough last reps, but no crazy grinders. next week, do 3x6, then 1x8 for a PR attempt)

snatch-grip wide-stance deadlift -
3x5 w/ 395 lbs (tough, but doable. I was a cautious to brace with my back, and fortunately no pain at all)

roll outs from knees -
3x10 w/ BW

Good stuff. Getting it done.

 

[fufu]

Today -

warm up

Spoto bench press - (1 second pause)
5x4 w/ 245 lbs (a bit tougher than expected, but I wasn't resting as much between sets and I am I training a day earlier than usual)

incline bench press -
3x6 w/ 195 lbs (progress by 5)

standing barbell row -
5x8 w/ 195 lbs (progress by 10)

JM press -
2x12 w/ 115 lbs (progress by 5)

standing incline bench DB curl -
2x10 each w/ 35 lbs

hip mobility
t-spine mobility
shoulder mobility

Good stuff.

 

[fufu]

Today -

warm up

deadlift (belt 5th notch)
3x4 w/ 495 lbs (I felt like the bar was pulling me a bit too far forward, using a bit too much back, and reps felt surprisingly hard. Although on watching a video of myself, my form was really solid and reps were snappy considering the weight. I could have done more reps per set, which was the goal, but due to the recent back tweak, I was cautious and more conservative. I think maybe I was oversensitive to my back tension, which made it feel like it was working harder than it was. I although think my caution took me a bit out of the sets mentally, which made them harder. I was more conservative today so I can really go for it during my next deadlift session. next session, do 2x3, then 1xrepmax PR attempt)

tempo squat - (3/0/0)(belt 5th notch, M knee sleeves)
3x5 w/ 325 lbs PR

pause RDL - (2 second pause, straps, no belt)
2x5 w/ 325 lbs PR

hip mobility
shoulder mobility
t-spine mobility

Good stuff.

 

[fufu]

Today -

warm up

tempo bench press - (3 second/0/0)
6x3 w/ 255 lbs volume PR (these were super solid, true 3 second tempos, very slow and controlled. some slow 3rd reps on the way up, but I had total confidence in them. next week get really mentally amped up and aim for at least 3x3 )

incline bench press -
2x10 w/ 170 lbs

barbell spider row -
5x10 w/ 155 lbs (progress by 10 lbs)

band OHEE -
3x15 ulnar border of hand on 4th line of tape

barbell curl -
2x12 w/ 85 lbs

Awesome session. Good mental focus.

 

[fufu]

Today -

warm up

back squat - (belt 5th notch, M knee sleeves)
3x6 w/ 355 lbs
1x8 w/ 355 lbs PR and volume PR(got psyched up. felt really solid. squats tough, but in the groove)

wide-stance snatch-grip deadlift - (straps, no belt)
3x3 w/ 405 lbs

roll outs from knees -
3x11

t-spine mobility
shoulder mobility

Good stuff.

 

[fufu]

Today -

warm up

Spoto press - (1 second pause)
4x4 w/ 250 lbs PR (wasn't getting as mentally amped as I should have consider where I am in my phase, but hit my numbers. cut off 1 set because I'm starting to reduce volume).

incline bench press -
3x6 w/ 200 lbs PR

standing barbell row -
5x8 w/ 205 lbs PR progress by 10 lbs, do 4 sets

JM press -
2x12 w/ 120 lbs

incline DB preacher curl -
2x8 each w/ 40 lbs PR stop these for rest of training phase

hip mobility
shoulder mobility
t-spine mobility

Good stuff. Hit a lot of PRs because this is the first time I've ever progress many of these exercises.

 

[fufu]

Today -

warm up

deadlift - (belt 5th notch, MG, chalk)
2x3 w/ 505 lbs
1x6 w/ 505 lbs PR (wow, these flew, and I felt like I had at least 2 left in the tank without starting to grind, and then 1-2 more after that. I stopped at 6 because that was the goal going in, I'll leave the other PR's for a later day, and I don't want to thrash my body too much for the coming weeks of training. Last week 3x4 at 495 felt tough, and today felt significantly easier despite heavier weight)

tempo back squat - (3,0,0) (belt 5th notch, L knee sleeves)
2x5 w/ 335 lbs PR (first set I did more like 4-5 second tempos. these felt really solid, do 2x4 next week)

pause RDL - (2 second pause, no belt, straps)
2x5 w/ 335 lbs PR

Awesome session.

 

[fufu]

Today -

warm up

tempo bench press - (3,0,0)
3x3 w/ 260 lbs PR (tempo and technique was super solid)
1x2 w/ 260 lbs (this was actually 3rd set, and did a fourth set really psyched up to get 3x3)

incline bench press -
2x10 w/ 175 lbs PR

incline bench spider row -
5x10 w/ 165 lbs PR

band OHEE - (ulnar surface of hands on 4th line of tape)
3x16

barbell curl -
2x12 w/ 90 lbs

shoulder mobility
hip mobility
t-spine mobility

Awesome session. A lot of PRs because of exercises I've never done until this phase.

 

[fufu]

Today -

warm up

back squat -
1x5 w/ 365 lbs
1x6 w/ 365 lbs
1x7 w/ 365 lbs PR (I got super psyched up for this one. Very tough. Very solid set, I think at least 1 more in the tank)

wide stance snatch grip deadlift - (straps, no belt)
1x1 w/ 415 lbs
1x2 w/ 415 lbs PR (the goal was 3x3 w/ 415, but I just did not have it in me. 3rd rep attempt on second set I felt my lower back starting to round, and I put it down. No reason to get hurt on an accessory. That PR set in the squats really taxed me, especially since I got super psyched up for it.)

Low volume, high intensity. The squat PR was the primary goal. Feeling very good about that.