Fu Fu's l337 journal

[fufu]

10/21/2020

back squat - (belt 5th notch, M knee sleeves)
2x3 w/ 405 lbs PR (felt really solid)

snatch grip wide stance deadlift - (beltless as usual, straps)
2x3 w/ 405 lbs PR (solid, more in the tank)

hip mobility
shoulder mobility
t-spine mobility

Awesome session.

 

[fufu]

10/22/2020

competition pause bench press -
4x2 w/ 280 lbs volume PR (1st couple sets started rough, slow 2nd reps. 2 more sets than the last time I did sets of 2 with 280. Last set was the fastest set. next week do 1x1,1,2,1,1)

JM press -
3x12 w/ 150 lbs PR (next week do 3x10)

incline bench spider row -
3x5 w/ 235 lbs PR (next week stick with 3x5)

hip mobility
t-spine mobility
shoulder mobility

Good stuff.

 

[fufu]

Yesterday -

deadlift - (chalk, MG, belt 5th notch)
1x2 w/ 535 lbs
1x4 w/ 535 lbs PR (felt solid)

tempo back squat - (these felt really solid with technique, and speed was faster than expected)
3x2 w/ 375 lbs PR

t-spine mobility
shoulder mobility
hip mobility

Awesome session.

 

[fufu]

Today -

warm up

feet up bench press -
4x4 w/ 235 lbs PR (felt solid, didn't get psyched up for these)

incline bench press -
3x3 w/ 225 lbs PR

standing barbell row - (straps, as usual)
3x3 w/ 275 lbs PR

doubled up elbow extension -
1x16 w/ with usual resistance
1x16 w/ lighter resistance

hip mobility
shoulder mobility
t-spine mobility


Good stuff. Pretty calm an non-psyched up session.

 

[fufu]

Yesterday -

warm up

back squat - (M knee sleeves, belt 5th notch)
1x1 345, 375, 405
1x1 445 lbs PR (hardest squat of my life. Went about 3-4 inches deeper than I needed to, got rocked a bit back, knees went back (didn't loose whole foot contact with ground) and at my sticking point, about 1/3-1/2 halfway up. I stopped moving for a moment when my body was fighting "torso bends forward and use the back" and "get the knees pushed forward to keep using the quads". happy to say that I did not compromise my position and I eventually got my knees forward to get my quads to get the weight up. lessons from this squat: next 1rm attempt, don't descend as quickly as I did with this one to help control depth and avoid unneccessary depth. it was the speed of descent which lead to the excessive depth, and the excessive depth lead to loss of forefoot pressure and knee position moving backwards.)

hip mobility
t-spine mobility
shoulder mobility

That's it!

 

[Peterkay]

Yesterday -

warm up

back squat - (M knee sleeves, belt 5th notch)
1x1 345, 375, 405
1x1 445 lbs PR (hardest squat of my life. Went about 3-4 inches deeper than I needed to, got rocked a bit back, knees went back (didn't loose whole foot contact with ground) and at my sticking point, about 1/3-1/2 halfway up. I stopped moving for a moment when my body was fighting "torso bends forward and use the back" and "get the knees pushed forward to keep using the quads". happy to say that I did not compromise my position and I eventually got my knees forward to get my quads to get the weight up. lessons from this squat: next 1rm attempt, don't descend as quickly as I did with this one to help control depth and avoid unneccessary depth. it was the speed of descent which lead to the excessive depth, and the excessive depth lead to loss of forefoot pressure and knee position moving backwards.)

hip mobility
t-spine mobility
shoulder mobility

That's it!

Awesome! Keep going bro!

 

[fufu]

10/31

bench press -
failed 2 attempts at 305 lbs. I thought I had the 1st attempt. Everything felt on point. Last warm up with 285 flew. So confused why I keep setting all kinds of rep PRs in the bench, but for the life of me, cannot get a 5 lb PR over the last 8 months. I'm especially confused because 300 went up relatively easy back in February.

JM press -
2x10 w/ 155 lbs PR

incline bench spider row -
3x4 w/ 245 lbs PR

 

[Peterkay]

Sorry about the 305 Bench fail. Keep on working on it and I'm sure you'll get there. Where does the fail happen - bottom, midway or near the top?

 

[jolter604]

10/31

bench press -
failed 2 attempts at 305 lbs. I thought I had the 1st attempt. Everything felt on point. Last warm up with 285 flew. So confused why I keep setting all kinds of rep PRs in the bench, but for the life of me, cannot get a 5 lb PR over the last 8 months. I'm especially confused because 300 went up relatively easy back in February.

JM press -
2x10 w/ 155 lbs PR

incline bench spider row -
3x4 w/ 245 lbs PR

Try loading up on clean carbs next time before attacking 305

 

[fufu]

First day back after 6 days off. I'm approach training significantly differently. I'm switching to a true low-bar squat, and am benching 3x per week instead of 2.

Today -

back squat - low bar (belt 5th notch, no knee sleeves)
4x6 w/ 315 lbs (bar is below the spine of the scapula, resting on the top of my rear delts. 315 moved faster, despite not getting efficient with this new technique. A huge key for me was: 1. widening my grip 2. putting the heel of my palm on the bar (instead of the middle of my hand) 3. standing a bit wider. I also found that I feel significantly more comfortable once taking a big breath and setting my shoulder before the first rep. While the weight moves faster, I definitely feel the stress on my elbows, shoulders, and upper back. I know over time I'll adapt to this.)

snatch-grip wide-stance deadlift - (straps, no belt, as usual)
3x5 w/ 335 lbs

straight leg, minimal arch bench press - (pinkies barely outside ringslegs straight forward, feet narrow and far in front of me, consciously not using a lot of leg drive, and hard to even if I wanted to)
2x8 w/ 185 lbs (the goal with this and the close grip is to add in extra volume to stress the pecs and triceps, without being too fatiguing)

straight leg, minimal arch close grip bench press -
2x8 w/ 165 lbs

hip mobililty
t-spine mobililty
shoulder mobility

Felt great.

 

[fufu]

Today -

warm up

competition pause bench press - (pinkies on or just outside of rings, continue to use this for entirety of phase)
4x3 w/ 225 lbs (felt easy. progress by 10 lbs been using semi-bulldog grip (as well as I can, I have very large hands and fingers), continue to use this)

incline bench -
3x6 w/ 165 lbs (easy, progress by 10 lbs)

incline bench spider row -
4x6 w/ 155 lbs (easy. progress by 10 lbs)

doubled up band unilateral push down -
3x12 w/ gray band (grabbing at chin level, wrapping hanging band around hand. next week do 3x15, and week after that, grab band higher up to increase tension, going back to 3x12. continue with that cadence)

Awesome session.

 

[fufu]

Today -

deadlift - (no belt)
5x4 w/ 435 lbs (brutal beginning to these. I am training a day earlier than planned, and my adductors always get very sore on my 1st time back to deadlift + squat training. Yesterday's session I was dealing with intense addutor soreness (from my session on the 12th) an on/off muscle spasm in L adductor that kept threatening to cramp, and the same happened today. In warming up with the bar, the cramp kept developing, and I had to strip the bar, and do some very basic warm ups for a long time. I had to spend like 30 minutes warming up total, and I still dealt with being on the verge of a cramp. One of those cramps where the pain is super intense and ROM becomes limited. Glad I stuck with the warm up, I almost called it quits. The intense adductor pain made it tough to load my hips, and I felt myself using my back more than I needed to, and weight was slow off the floor in the 1st reps.)

tempo back squat - (3/1/0)
5x3 w/ 295 lbs (warm up was challenging with intense adductor soreness and L adductor near-cramp that was ever-present. Weight moved pretty good, but getting to proper depth was tough)

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

Such a long, uncomfortable session.

 

[fufu]

11/17

tempo pin bench press - (2/1/0)
4x3 w/ 205 lbs (first time ever doing these. felt very easy at this weight, which is good for developing technique. the pins are set 2" from my chest, so very close to standard pause dept. I'm doing these because I tend to get stuck at 1/3 up from the bottom. These are helpful in a way I didn't anticipate, in that I can easily tell if I'm tilting the bar to either side. If both ends of the bar don't contact the pins at the same time, I know my technique is off in that sense.)

close grip bench press - (~2" of inner knurling exposed)
3x10 w/ 155 lbs

standing barbell row -
4x6 w/ 185 lbs (moved super fast and snappy)

OH barbell elbow extension behind neck -
2x20 w/ 65 lbs

hip mobility
shoulder mobility
t-spine mobility

Awesome session.

 

[fufu]

Today -

warm up

back squat - (belt 5th notch, no knee sleeves)
4x6 w/ 325 lbs (low bar feeling significantly more comfortable for the shoulders and elbows. Focused on getting the R elbow position closer to the torso instead of flare backwards continue to focus on that next session. technique with low bar also feeling more efficiency already, just 2 weeks in. weight moved faster than it did last week, very comfortable, way more in the tank. Ive found that I like to stand a bit wider doing low bar)

snatch grip wide stand deadlift -
3x5 w/ 345 lbs (easy)

minimal arch extended legs bench press -
2x8 w/ 190 lbs progress by 5

minimal arch extended legs close grip bench press -
2x8 w/ 170 lbs progress by 5

hip mobility
t-spine mobility
shoulder mobility

Awesome session. Moved pretty fast through it.

 

[fufu]

Today -

warm up

competition pause bench press -
4x3 w/ 235 lbs

incline bench -
3x6 w/ 175 lbs (accidentally did 1st 2 sets with 185 lbs. next week, progress to 3x6 w/ 185 lbs as normal, or maybe do sets of 7)

incline bench spider row -
4x6 w/ 165 lbs

doubled up band vertical pushdown -
3x15 each side at chin level, progress to 3x18 next week)

hip mobililty
shoulder mobility
t-spine mobililty

Good stuff.

 

[fufu]

Yesterday -

deadlift - (no belt)
5x4 w/ 445 lbs (using a slightly wider stance)

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

pause RDL - (2 second pause, straps, no belt, as always)
2x5 w/ 305 lbs

hip mobility
t-spine mobility
shoulder mobility

Good stuff.

 

[fufu]

11/24/2020

tempo pin bench press - (2/1/0)
4x3 w/ 215 lbs (better technique than last week, progress by 10)

close grip bench press -
3x10 w/ 165 lbs

standing barbell row -
4x6 w/ 195 lbs

OH barbell behind neck elbow extension -
2x20 w/ 70 lbs do 2x18 next week progress by 5)

hip mobility
shoulder mobility
t-spine mobility

Good stuff.

 

[fufu]

Today -

warm up

back squat - (belt 5th notch, no knee sleeves)
4x6 w/ 335 lbs (continue to focus on keeping R elbow near hip, avoiding letting it flare out, keep those scaps packed down and elbows forward to get optimal tension and positioning throughout back

snatch grip wide stance deadlift -
3x5 w/ 355 lbs

minimal arch straight leg bench press -
2x8 w/ 195 lbs progress by 5

minimal arch straight leg close grip bench press -
2x8 w/ 175 lbs progress by 5

hip mobility
t-spine mobility
shoulder mobility

Good stuff.

 

[fufu]

Today -

warm up

competition pause bench press -
4x3 w/ 245 lbs progress by 5 lbs

incline bench press -
3x6 w/ 185 lbs progress by 10

incline bench spider row -
4x6 w/ 175 lbs progress by 10

doubled up band pushdown -
3x18 holding right below chin level, next week, hold band just below eye level, doing 3x12

hip mobility
shoulder mobility
t-spine mobility

Good stuff.

 

[fufu]

Yesterday -

warm up

deadlift - (no belt)
5x4 w/ 455 lbs

tempo back squat - (3/1/0) (belt, no knee sleeves)
5x3 w/ 315 lbs continue to tuck right elbow

pause RDL - (2 second pause)
2x5 w/ 315 lbs continue to brace core and lats before descending

hip mobility
t-spine mobility
shoulder mobility

Good stuff. Moved through this quickly with relatively short rest intervals.

 

[Peterkay]

Good stuff indeed!

 

[fufu]

Yesterday -

warm up

tempo pin bench press -
4x3 w/ 225 lbs (2/1/0) progress by 10 lbs

close grip bench press -
3x10 w/ 175 lbs progress by 5 lbs

standing barbell row -
4x6 w/ 205 lbs

OHEE barbell elbow extension -
2x20 w/ 75 lbs progress by 5, do 2x18 next week

hip mobility
t-spine mobility
shoulder mobility

Fun.

 

[fufu]

12/4

back squat - (belt 5th notch, no knee sleeves)
4x6 w/ 345 lbs (relatively short rest intervals. start wearing knee sleeves next session, and continue to tuck R elbow forward)

snatch grip wide stance deadlift -
3x5 w/ 365 lbs

minimal arch straight leg bench press -
2x8 w/ 200 lbs

minimal arch straight leg close grip bench press -
2x8 w/ 180 lbs

t-spine mobility
shoulder mobility
hip mobility

Good stuff.

 

[fufu]

12/6/2020

competition pause bench press -
4x3 w/ 250 lbs (progress by 5 lbs, wide foot stance is helping me arch better)

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

incline bench spider row -
4x6 w/ 185 lbs progress by 10

doubled up band push down -
3x12 at nose level 3x15 next week, same level

hip mobility
t-spine mobility
shoulder mobility

Good stuff.

 

[fufu]

Today -

warm up

deadlift - (beltless)
5x4 w/ 465 lbs (stick with beltless next 2 sessions) stick with wider stance

tempo back squat - (belt, no knee sleeves)
5x3 w/ 325 lbs (stick with no knee sleeves for 1 more session) tuck R elbow

pause RDL -
3x5 w/ 325 lbs (stick with 2x5 next 2 sessions) brace before descent

Long session. All sets doable, but the fatigue builds up.

 

[fufu]

Today -

warm up

pin tempo bench press - (2/1/0)
4x3 w/ 235 lbs progress by 5

close grip bench press -
3x10 w/ 180 lbs progress by 5

standing barbell row -
4x6 w/ 215 lbs

OHEE barbell -
2x18 w/ 80 lbs wear wrist wraps, they help

hip mobility
t-spine mobility
shoulder mobility

Good stuff.

 

[fufu]

Yesterday -

warm up

back squat - (M knee sleeves, belt 5th notch)
6x4 w/ 355 lbs (add 10 lbs next session, same configuration)

snatch grip wide stance deadlift -
3x5 w/ 375 lbs

minimal arch straight leg bench press -
2x8 w/ 205 lbs

minimal arch straight leg close grip bench press -
2x8 w/ 185 lbs

hip mobility
t-spine mobility
shoulder mobility

Good stuff.

 

[fufu]

Yesterday -

warm up

competition pause bench press -
4x3 w/ 255 lbs (these were tough due to some intense tendonitis-like pain, especially in left elbow and and left anterior shoulder. I think this is due to training in sub 50 degree temps and I've been benching 3 times a week when I usually bench twice. When the pain comes on, it feels like it shuts my muscles down. Then as the sets continued, I became increasingly more hesitant due to knowing the pain would come. This is definitely an overuse type pain, and it's been a solid 9 months since I've felt it like this. Today's lifts were unusually slow and challenging. funny this is that warm ups felt so fast and in the groove. I'm going to cut out the extra bench day moving forward)

incline bench press -
3x6 w/ 200 lbs maintain scheme next week, progress by 5

incline bench spider row -
4x6 w/ 195 lbs

doubled up band push down -
2x15 at nose level

hip mobility
shoulder mobility
t-spine mobility

Tough session. Soon I'll have my equipment set up not in a garage so I won't be in 35-50 degree temps when training.

 

[fufu]

Today -

warm up

deadlift -
5x4 w/ 475 lbs volume PR with beltless and 475 lbs (felt easier than last week, a lot more in the tank do 4x4 week)

tempo back squat -
5x3 w/ 335 lbs (tough, but this was a PR and volume PR for not wearing knee sleeves. start wearing knee sleeves next week

pause RDL - (2 second pause)
2x5 w/ 335 lbs (very tough, my back and abs were near their limit. stick with 2x5 next week get psyched up for these and brace lats and abs hard before each rep

hip mobility
t-spine mobility
shoulder mobility

Good stuff.

 

[fufu]

Yesterday -

warm up

tempo pin bench press -
4x3 w/ 240 lbs (easier than last week, actively reach chest towards bar during descent, progress by 5)

close grip bench -
3x10 w/ 185 lbs progress by 5

standing barbell row -
4x6 w/ 225 lbs

OHEE barbell -
2x18 w/ 85 lbs (2x16 next week progress by 5)

hip mobilty
t-spine mobility
shoulder mobility

Good stuff.