Fu Fu's l337 journal

[fufu]

Today -

warm up

Spoto bench press -
4x3 w/ 255 lbs PR (these felt awkward. some reps felt too high, others too low. some out of the groove. 2nd set was really solid, but rest felt off.)

incline bench press -
2x6 w/ 205 lbs PR

standing barbell row -
3x8 w/ 215 lbs PR

JM press -
2x12 w/ 125 lbs PR

hip mobility
t-spine mobility
shoulder mobility

Good stuff.

 

[fufu]

Today -

warm up

deadlift - (belt 5th notch, MG, chalk)
2x2 w/ 515 lbs
1x5 w/ 515 lbs PR (went up really nicely, very solid technique, at least 2 more in the tank. grip felt solid.)

tempo back squat -
2x4 w/ 345 lbs PR (solid depth and technique)

hip mobility
t-spine mobility
shoulder mobility

Awesome session. Short and sweet. Nearing the end of this training phase. Will take some days off soon.

 

[fufu]

For anyone that follows my journal, check out this instructional video I just made on the side plank:

https://www.youtube.com/watch?v=pjTCGK2yOu4

I have a bunch of other strength & fitness content on my channel as well.

 

[fufu]

5/9/2020

tempo bench press - (3,0,0)
1x1,2,3 w/ 265 lbs PR (new RM, last rep was a 4 second grinder, but I felt super confident in it, and technique was superb. The tempo count on the way down was spot on as well, 3 true seconds).

incline bench press -
2x10 w/ 180 lbs PR

incline bench spider row -
3x10 w/ 175 lbs PR

new elbow extension exercise with back on rack using gray band -
2x10

Awesome session. Will be going for a PR set in the touch and go soon.

 

[fufu]

Today -

warm up

back squat -
1x1 315, 365, 385, 405
1x1 435 lbs PR (belt 6th notch, M knee sleeves, chalked up my upper back) (this was super solid. got amped up, but was relatively calm for this lift. I was tuned into my technique quite a lot, especially with hitting depth. This was probably the most technically sound 1RM PR I've ever done. it turned into a grind about halfway up, but I stuck to my position well, keeping tension on the quads and not tipping forward with the torso. Body felt great during and after squats today.)

hip mobility
t-spine mobility
shoulder mobility

Awesome session.

 

[fufu]

Today -

warm up

bench press -
1x1 185, 215, 235, 265, 285
1x1 305 lbs (failed)

bent over barbell row -
3x8 w/ 225 lbs PR

Not sure what happened today on the bench. Wasn't even close. Felt good with technique and mindset. I've put on muscle and have been setting PR's in the tempo bench press. I'm heavier and stronger than I was when I benched 300 a few months ago. Perhaps a bad day, perhaps bad programming, perhaps both. This is odd because I've been setting PRs in the squat and deadlift too. Basically every lift over the past few weeks, including bench press variations.

 

[fufu]

Today -

warm up

flat bench press -
2x15 w/ 195 lbs PR (these flew, more in the tank for sure on both sets, wanted to hit a PR this phase due to the failure yesterday)

That's it. One more session and then taking some days off.

 

[fufu]

Today -

warm up

deadlift - (belt 5th notch, MG, chalk)
1x2 w/ 525 lbs
1x4 w/ 525 lbs PR (super solid, more in the tank. feels great to be moving this weight for smooth reps)

back squat - (L knee sleeves, belt 5th notch)
2x10 w/ 325 lbs PR

Awesome session. Taking a few days off now.

 

[fufu]

Today -

warm up

bench press -
5x10 w/ 195 lbs volume PR(smooth, fast, a lot left in the tank) (progress by 10 lbs next session)

JM press -
3x15 w/ 95 lbs PR

standing barbell row -
5x6 w/ 175 lbs (easy, felt great, a ton left in the tank) (progress by 10 lbs next week)

barbell curl -
2x15 w/ 55 lbs

hip mobility
shoulder mobility
t-spine mobility

Awesome session. Relaxed but focused mindset.

 

[fufu]

First day back after a 4 day break -

warm up

back squat - (belt 5th notch, no knee sleeves)
6x4 w/ 315 lbs (sets overall got progressively easier, last two sets were notably easier. on one rep on maybe the 3rd set, I rocked back a bit on my heels on the hole and lost positioning, got buried a bit, making the rep significantly harder. I realized how infrequent this happens due to improving my ability to keep my knees forward, which tempo squats have helped a lot with.)

snatch grip wide stand deadlift - (straps, no belt, as usual)
3x8 w/ 315 lbs (felt such a weird fatigue in my quads and inner thighs. despite that, these moved fast. never done reps of 6 in these I believe. definitely a bit deconditioned, which is normal)

roll outs from knees -
3x5 BW

hip mobility
shoulder mobility
t-spine mobility

Good stuff.

 

[fufu]

Today -

warm up

pause bench press -
5x5 w/ 225 lbs (felt solid, no psyching up at all. did a test 1 rep set at end with a really wide grip...it felt light. I may progress towards a wider grip when I'm in the peaking phase. Right now I think my grip is medium, maybe a bit on the wider side of medium) (progress by 10 lbs)

incline bench press -
3x8 w/ 155 lbs (very light, just up and down, no reset between reps, a ton left in the tank) (progress by 10 lbs)

incline bench spider row -
4x12 w/ 135 lbs PR (technically a PR because I've never done sets over 10 with these) (progress by 10 lbs, maintain 4x12 for another week)

OHEE band - back and head against power rack, standing straight up. band at just above head level, gripping band with pointer knuckles at the plane of my forehead_
3x10 w/ purple band (progress by 2 reps each week)

incline bench single arm DB preacher curl -
2x17 w/ 20 lbs progress by 5 lbs, keep reps and sets the same)

shoulder mobility
t-spine mobility
hip mobility

Awesome session. Had fun. No getting really amped up, just feeling the movements and paying attention to technique.

 

[fufu]

Today -

warm up

deadlift - (MG, no belt)
5x5 w/ 405 lbs (these flew, a ton left in the tank)

tempo back squat - 3/1/0 (belt 5th notch, no knee sleeves)
5x3 w/ 275 lbs (snappy, fast, a ton left in the tank)

pause RDL - 2 seconds (straps, no belt)
2x5 w/ 275 lbs

Good stuff. No psyching up. High volume plus heat made it fatiguing.

 

[fufu]

Today -

warm up

bench press -
5x10 w/ 205 lbs (add 10 lbs next week)

JM press -
3x15 w/ 100 lbs (progress by 5 lbs)

standing barbell row -
5x6 w/ 185 lbs progress by 10 lbs

barbell curl -
2x15 w/ 60 lbs

hip mobility
t-spine mobility
shoulder mobility

Good stuff.

 

[fufu]

5/31/2020

warm up

back squat - (no knee sleeves, belt 5th notch)
6x4 w/ 325 lbs (overall, sets got easier as they went along)

snatch grip wide stand deadlifts -
3x8 w/ 325 lbs

roll outs from knees -
3x6 BW

hip mobility
t-spine mobility
shoulder mobility

 

[fufu]

Today -

warm up

pause bench press - (1 second)
5x5 w/ 235 lbs (felt harder than expected, but no psyching up. Felt a bit lackadaisical. progress by 5 lbs from here on out)

incline bench press -
3x8 w/ 165 lbs (these flew, progress by 10 lbs)

incline bench spider row -
4x12 w/ 145 lbs PR

OHEE -
3x12 purple band (progress to 3x14 next week)

incline bench single arm preacher curl -
2x17 each w/ 25 lbs

hip mobility
shoulder mobility
t-spine mobility

Good stuff.

 

[fufu]

Today -

warm up

deadlift - (chalk, MG, no belt)
5x5 w/ 415 lbs (these flew, a ton left in the tank, no psyching up. right inner hip felt a bit stiff, but not really "pain")

tempo squat - (3/1/0)
5x3 w/ 285 lbs (these flew, tempo and pauses were on point)

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

hip mobility
t-spine mobility
shoulder mobility

Good stuff.

 

[fufu]

Today -

warm up

bench press -
5x10 w/ 215 lbs volume PR (felt really solid, still no psyching up really. still more in the tankprogress by 5 lbs next session, aim for sets 5x10 again, but can also do sets of 10,9,8,8,8 if too fatigued. I'm going to have one less recovery day before next high volume bench which might make things harder than usual, so I have an alternative workout scheme

JM press -
3x15 w/ 105 lbs progress by 5

standing barbell row -
5x6 w/ 195 lbs progress by 10

barbell curls -
2x15 w/ 65 lbs progress by 5

hip mobility
shoulder mobililty
t-spine mobility

Good stuff. Felt really solid today.

 

[fufu]

6/8/2020

back squat - (belt 5th notch, no knee sleeves)
6x4 w/ 335 lbs go 1 more session without knee sleeves

snatch grip wide stance deadlift -
3x8 w/ 335 lbs PR

roll out from knees -
3x7 BW

t-spine mobility
shoulder mobility
hip mobility

Moved quickly through this session, relatively short rest intervals.

 

[fufu]

Today -

warm up

pause bench press - (1 second pause)
5x5 w/ 240 lbs (sets got progressively a bit harder. last rep of last set was a grinder, but I also wasn't resting as much between sets as I normally would, I wasn't as focused as I could be, and I definitely wasn't getting psyched up. progress by 5 lbs next week, longer rest intervals, more focus, and start getting psyched before sets)

incline bench press -
3x8 w/ 175 lbs (first 2 sets were slower than expected, and than the reps flew on the 3rd set. interesting. progress by 5 lbs)

incline bench spider row -
4x12 w/ 155 lbs PR (progress by 10 lbs and do 4x10

OHEE purple band -
3x14 do 2x16 next week

incline bench DB preacher curl -
1x17 each w/ 30 lbs

hip mobility
t-spine mobility
shoulder mobility

Good stuff.

 

[fufu]

Today -

warm up

deadlift - (MG, chalk, no belt)
5x5 w/ 425 lbs (these absolutely flew, felt faster than last week, and maybe even faster than the week before

tempo back squat - 3/1/0 (belt 5th notch, no knee sleeves)
5x3 w/ 295 lbs (really solid, a ton left in the tank)

pause RDL - (straps, no belt as usual)
2x5 w/ 295 lbs (2 second pause)

hip mobility
t-spine mobility
shoulder mobility

Awesome session. Took relatively short rest intervals, but it felt totally fine.

 

[fufu]

Today -

warm up

bench press -
3x10 w/ 220 lbs
1x9 w/ 220 lbs (so close on last rep. was resting relatively short between sets, plus had 1 less day of recovery than usual. schedule is super busy, so needed to squeeze this in fast and a day daily. didn't get psychged up either. think I had this set otherwise).

JM press -
2x15 w/ 110 lbs

standing barbell row -
5x6 w/ 205 lbs

barbell curl -
2x15 w/ 70 lbs

hip mobility
shoulder mobility
t-spine mobility

Good stuff. Felt good. Technique was on point.

 

[fufu]

After a lot of travel, finally got my session in without too much disruption to my routine.

Today -

warm up

back squat - (belt 5th notch, no knee sleeves)
6x4 w/ 345 lbs (solid. start wearing knee sleeves next session)

wide stance snatch grip deadlift -
3x8 w/ 345 lbs (actually starting to feel easier, not as fatiguing)

roll outs from knees -
3x8 BW

Awesome session. Felt good. No psyching up.

 

[fufu]

Today -

warm up

pause bench pres -
5x5 w/ 245 lbs (felt super solid, got more psyched up, but not super intensely. Touching too high on the chest is the biggest factor that will slow my reps down, but only did this once (last rep of last set). otherwise last set was the fastest. progress by 5 lbs. rest at least 5 minutes between, get psyched up)

incline bench press -
3x8 w/ 180 lbs (sets got progressively easier. progress by 5 lbs)

incline bench spider row -
4x10 w/ 165 lbs

OHEE band -
3x16 (next week do 2x18)

hip mobility
shoulder mobility
t-spine mobility

Awesome session.

 

[fufu]

Today -

warm up

deadlift - (no belt)
5x5 w/ 435 lbs (wow, perhaps even easier than last week. felt almost effortless)

tempo back squat - 3/1/0 (belt 5th notch, no knee sleeves)
5x3 w/ 305 lbs (solid)

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

hip mobility
t-spine mobility
shoulder mobility

Awesome session. Felt great.

 

[fufu]

Today -

warm up

bench press -
5x10 w/ 225 lbs big volume PR (I surpassed my performance last week because I had my usual rest days, rested longer between sets, and got psyched up before sets (although not super intensely). 5th set was actually easier than 4. No major grinders, all last reps felt really confident and pretty smooth and fast considering last reps) progress by 5 lbs)

JM press -
2x15 w/ 115 lbs PR

standing barbell row -
5x6 w/ 215 lbs (felt easy)

barbell curl -
2x15 w/ 75 lbs

hip mobility
t-spine mobility
shoulder mobility

Awesome session, felt great.

 

[fufu]

Today -

warm up

back squat - (belt 5th notch, M knee sleeves)
6x4 w/ 355 lbs (smooth, no psyching up at all)

wide stance snatch grip deadlift -
3x8 w/ 355 lbs (tough, but last reps on each set still moved fast)

roll out from knees -
3x9 BW

Good stuff. Smooth sets, cruised through. Maintain same setXrep scheme for 1 more week.

 

[fufu]

Today -

warm up

pause bench press -
4x5 w/ 250 lbs
1x4 w/ 250 lbs volume PR( just couldn't muster the last rep. technique was pretty good, I was psyched up for this set (not as much in previous sets, especially first couple sets), I rested a lot. Maybe if I was super optimal with technique for every rep, I could have had it, but there was nothing apparent about this failure except I just wasn't strong enough today. what is interesting is the the 4th rep on this last set moved pretty good) next week, aim to do at least 1 set of 5 to attempt new rep max PR with 255

incline bench press -
3x8 w/ 185 lbs PR(getting tougher, but still confident. not really getting psyched up for these, which I should start doing next week).

incline bench spider row -
4x10 w/ 175 lbs volume PR(love the way these feel. progress by 10 lbs and keep scheme the same

OHEE band -
2x18 (reaching max capacity with these. next week, do 1x20)

hip mobility
shoulder mobility
t-spine mobility

Awesome session.

 

[fufu]

Today -

warm up

deadlift - (MG, chalk, no belt)
5x5 w/ 445 lbs [beltless volume PR/B] (felt smooth and easy, next week, can start wearing belt)

tempo back squat - (3/1/0)
5x3 w/ 315 lbs (solid, start wearing L knee sleeves next week)

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

Awesome session.

 

[fufu]

6/30/2020 -

warm up

bench press -
4x10 w/ 230 lbs volume PR (felt really solid. last set was RPE 10)

JM press -
2x15 w/ 120 lbs PR

standing barbell row -
5x6 w/ 225 lbs volume PR

barbell curl -
2x15 w/ 80 lbs

Awesome session.

 

[fufu]

Today -

warm up

back squat -
6x4 w/ 365 lbs volume PR (felt easier than last week)

snatch grip wide stance deadlift -
3x8 w/ 365 lbs PR (tough, but more left in the tank)

roll outs from knees -
3x10

Awesome session.