Fu Fu's l337 journal

[fufu]

For anyone who gives a shit, here's a video I made that's a science-based instructional about the Pallof press (core training exercise):

https://youtu.be/mUrATvUtPUg

 

[fufu]

From my training log on 12/13, I actually did 4x6 w/ 355 lbs, not 6x4.

 

[fufu]

Today -

warm up

back squat - (belt 5th notch, M knee sleeves)
2x6 w/ 365 lbs
1x8 w/ 365 lbs PR (41 degrees in garage, forgot headphones so no music, nailed this rep PR with solid speed, depth, and technique. Surprisingly I had a couple left in the tank.)

wide stance snatch grip deadlift -
3x5 w/ 385 lbs

cut out extra benching, shoulders/elbows need a break from benching so frequently

t-spine mobility
hip mobility
shoulder mobility

Awesome session. I didn't know how the rep PR would go given the circumstances. I really focused without getting overly pysched up, and I nailed that set with confidence. Felt super solid.

 

[fufu]

Yesterday -

competition pause bench press -
3x3 w/ 260 lbs (left shoulder+elbow pain too much. on 4th set, just didn't even try that hard pushing it off chest. when that kind of pain sets in, it feels like my muscles just shut off)

incline bench press -
3x7 w/ 205 lbs PR (significantly less shoulder pain. so strange I can hit PRs in this, but not do reps in the flat bench that I've had no problem with in the past) (next session go for 3x6

incline bench spider row -
3x6 w/ 205 lbs

doubled up band push-down -
2x16

hip mobility
t-spine mobility
shoulder mobility

At least I hit a PR. Not sure what to do on bench. Maybe it the cold temperature plays a role. I might cut out pause benching for a while and focus on incline, as that doesn't bother my shoulder.

 

[fufu]

Today -

warm up

deadlift - (no belt)
4x4 w/ 485 lbs PR (most weight ever pulled beltless. easier than expected, 2nd and 3rd sets flew)

tempo back squat - (3/1/0) (M knee sleeves, belt)
4x3 w/ 345 lbs

pause RDL - (2 second pause)
1x5 w/ 345 lbs PR (2x3 next week)

hip mobility
t-spine mobility
shoulder mobility

Deadlifts felt great. Joints during tempo back squat felt stiff. Pause RDL body felt good, but mega lower back and ab fatigue on the latter reps.

 

[jolter604]

Merry Christmas man

Eat, pound, sleep....

 

[fufu]

Merry Christmas!

 

[fufu]

Today -

warm up

tempo pin bench press - (2/1/0)
4x3 w/ 245 lbs progress by 5

close grip bench press -
3x10 w/ 190 lbs progress by 5 (1st set significantly the hardest. with focus, these move a lot faster)

standing barbell row -
4x6 w/ 235 lbs

OHEE barbell -
2x16 w/ 90 lbs

hip mobility
t-spine mobility
shoulder mobility

Good stuff.

 

[fufu]

Today -

warm up

back squat - (belt 5th notch, M knee sleeves)
3x6 w/ 375 lbs PR (all sets had more in the tank, they got easier as they went on. maintain 3x6 next week)

snatch grip wide stance deadlift -
3x5 w/ 395 lbs (fucking tough, next week do 3x3)

hip mobility
shoulder mobility
t-spine mobility

 

[fufu]

Today -

warm up

competition pause bench press -
3x3 w/ 265 lbs (obviously better than last week. took 400 mg ibuprofen an hour before training to avoid the elbow and shoulder pain. Still had it a bit, but not in a way where the pain shut my muscle down. stick with 3x3 next week)

incline bench press -
3x6 w/ 210 lbs PR 3x5 next week

incline bench spider row -
4x6 w/ 215 lbs PR add 10 lbs next week, stick with sets of 6

hip mobility
t-spine mobility
shoulder mobility

Good stuff.

 

[fufu]

^forgot to add doubled up band vertical push-down, 3x12 at eye level

 

[fufu]

Yesterday -

warm up

deadlift - (MG, no belt, chalk)
4x3 w/ 495 lbs beltless PR (I am recovering from a lower back/tweak spasm, so was a rough start, but once I hit my working sets, I was doing okay. Some hesitation off the floor, but things got better as sets went on. I had way more in the tank, but played it conservatively)

tempo squat - (3/1/0)
4x3 w/ 355 lbs (felt significantly easier than last week)

pause RDL -
2x3 w/ 355 lbs

hip mobility
t-spine mobility
shoulder mobility

Good stuff. Glad I was able to train through this tweak.

 

[fufu]

^tempo squats were a volume PR

 

[fufu]

Today -

warm up

tempo pin bench press - (2/1/0)
4x3 w/ 250 lbs PR (maintain 4x3 for another week. I found I've been pausing longer than what I've been intending, which is better than the opposite).

close grip bench press -
3x10 w/ 195 lbs PR

standing barbell row -
4x6 w/ 245 lbs PR (do 3x6 next week)

OHEE barbell -
2x15 w/ 95 lbs (do 2x14 next week)

hip mobility
t-spine mobility
shoulder mobility

Good stuff.

 

[fufu]

1/6/2021

back squat - (belt 5th notch, M knee sleeves)
2x6 w/ 385 lbs PR (in the groove, good speed, good technique, and great depth. more in the tank)

wide stance snatch grip deadlift -
3x3 w/ 405 lbs

hip mobility
t-spine mobility
shoulder mobility

Awesome session.

 

[fufu]

Today -

warm up

competition pause bench press -
warm ups felt great, but as weight got heavier, L elbow + shoulder pain began, and it really made it hard to maintain tension, so I dropped these, not going into PR territory this phase anyway.

incline bench press -
4x5 w/ 215 lbs PR (had the elbow + shoulder pain, but not as intense. this has been the case with incline bench since this pain started)

incline bench spider row -
4x6 w/ 225 lbs PR (do 3x6 next week)

Random elbow stuff with band because band broke and can't know what the progression would be from last week.

hip mobility
shoulder mobility
t-spine mobility

Elbow + shoulder pain I think came from doing true low bar squatting for 1st time ever this phase. and also benching 3 times per week for the 1st month of the phase. I'll need to let it rest and sticking to close grip and incline for now.

Happy to hit PRs.

 

[fufu]

Today -

warm up

deadlift - (beltless, MG, chalk)
3x3 w/ 505 lbs PR (technique was super locked in)

tempo back squat - (3/1/0) (belt 5th notch, L knee sleeves)
3x3 w/ 365 lbs PR

pause RDL - (2 second pause. straps, no belt)
2x3 w/ 365 lbs PR

hip mobility
shoulder mobility
t-spine mobility

Awesome session.

 

[fufu]

Today -

warm up

tempo pin bench press - (2/1/0)
3x3 w/ 255 lbs PR (move slowly, but confidently)

close grip bench press -
3x10 w/ 200 lbs PR

standing barbell row -
3x6 w/ 255 lbs PR

OH barbell EE -
2x14 w/ 100 lbs

hip mobility
t-spine mobility
shoulder mobility

Felt physically and mentally lackadaisical today, but the sets went well regardless.

 

[fufu]

Today -

warm up

back squat - (belt 5th notch, wrist wraps, chalk on back)
1x1 w/ 315, 345, 375, 415 lbs
1x1 w/ 455 lbs PR (this moved so much faster than I expected because my last 1RM PR at 445 was the biggest squat grinder of my life (due to multiple factors, main one being losing tension in the hole and going too deep). This was not a grinder at all, while hitting good depth. Body felt great, no knee and back issues. This was technique-wise the best 1RM PR I've ever done. I almost felt like I was cheating somehow. 3 key things to remember here: 1. controlling my descent (keeping toes forward and not dropping too deep) is crucial to a successful rep, and it helped me to solely focus on descent control in all my warm ups. 2. training tempo squats with a pause at the bottom is the single best exercise I've done to train that controlled descent technique. 3. taking big jumps in my peaking has worked very well for my historically, and it still does. The heaviest squat I hit in my training phase up til this lift was 385 lbs for 2x6. I find that I get too fatigued if I go up to hit heavy 2-3 rep sets. 4. this phase I laid back on the deadlift training, just sticking to beltless and not doing very heavy sets before the 1RM squat attempt 5. this is also the first time going for a 1RM doing a low back squat, and that helps too.)

snatch grip wide stance deadlift - (straps, no belt)
3x3 w/ 415 lbs PR

hip mobility
t-spine mobility
shoulder mobility

Awesome session. 455 lbs in the squat was my 2020 goal, and has been a milestone lift I've been wanting to hit in powerlifting for a long time. I was pretty nervous thinking about this lift in the past couple days, especially today, and so glad it went well.

 

[fufu]

Yesterday's squat PR:

https://youtu.be/WBQqRFe37Sw

 

[fufu]

Today -

warm up

incline bench press -
4x5 w/ 220 lbs PR

incline bench spider row -
3x6 w/ 235 lbs PR

hip mobility
shoulder mobility
t-spine mobility

Awesome session.

 

[fufu]

Today -

warm up

deadlift - (first time belt belt on this entire phase, MG, chalk)
1x1 405, 455, 505, 525
1x6 w/ 525 lbs PR (super solid. fast, in the groove, more in the tank. warm up sets flew. if I had enough weight, I would have gone for a 1RM PR, it was that kind of day.)

back squat -
started warming up but then just called it quits mid-set on the 1st working set. Felt unfocused, out of the groove. No matter, as today's back squat work was spur of the moment and didn't have anything specific in mind.

Awesome session, last one of this phase. Taking a week off. This was a very successful phase of training for my squat and deadlift. Be sure to look back on this for programming in the future.

 

[fufu]

Today -

warm up

back squat - (belt on, no knee sleeves)
4x6 w/ 325 lbs

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

hip mobility
t-spine mobility
shoulder mobility

First session back after 6 days off.

 

[fufu]

Today -

warm up

bench press -
5x5 w/ 205 lbs (easy, fast. first time doing touch & go regular grip benching in a long, long time. progress by 10 lb)

close grip bench press -
3x10 w/ 155 lbs (progress by 10)

incline bench spider row -
4x5 w/ 165 lbs

unilateral doubled up band OHEE -
2x15 (band wrapped around hand, end of band between pointer and middle finger. heel against floor crossbar on rack, regular forward lunging posture I do with OHEE)

hip mobility
t-spine mobililty
shoulder mobility

Good stuff.

 

[fufu]

Today -

warm up

deadlilft - (no belt)
5x4 w/ 445 lb (sets got easier as they went along)

tempo squat - (3/1/0) (belt, no knee sleeves)
5x3 w/ 305 lb

pause RDL - (3 second pause, longest pause ever in my training of these)
2x5 w/ 275 lbs next session use a second counter timer so I can more accurately count. 3 seconds is tough to account for consistently

hip mobility
t-spine mobility
shoulder mobility

Good stuff.

 

[fufu]

Today -

warm up

incline bench press -
5x5 w/ 175 lbs [progress by 10/B]

standing OHP -
3x8 w/ 115 lbs progress by 5

standing barbell row -
4x5 w/ 195 lbs progress by 5

barbell OHEE -
3x10 w/ 95 lbs

hip mobility
shoulder mobility
t-spine mobility

Awesome session. Enjoying approaching my pushing work in a different way. Haven't done OHP in well over a year. I've also never programmed my incline benching as my primary movement of an upper session (only did it temporarily in the latter part of my last phase due to some elbow and shoulder issues).

 

[fufu]

Yesterday -

warm up

back squat - (belt, no knee sleeves)
4x6 w/ 335 lbs

snatch grip wide stance -
3x5 w/ 355 lbs

hip mobility
shoulder mobility
t-spine mobility

Good stuff.

 

[fufu]

Today -

warm up

bench press -
5x5 w/ 215 lb progress by 10

close grip bench press -
3x10 w/ 165 lbs progress by 10

incline bench spider row -
4x5 w/ 175 lbs progress by 10

doubled up band OHEE unilateral -
2x16 each

hip mobility
t-spine mobility
shoulder mobility

Awesome session.

 

[fufu]

Today -

warm up

deadlift - (no belt)
5x4 w/ 455 lbs (got easier as they progressed, to the point where they were flying)

tempo back squat - (belt, no knee sleeves)
5x3 w/ 315 lbs (3/1/0) (these moved very well, faster and more comfortable than last week)

pause RDL - (straps, no belt)
2x5 w/ 285 lbs (3 second pause, using 60 BPM metronome)

hip mobility
t-spine mobility
shoulder mobility

These sessions include a lot of work and are fatiguing, but today went well.

 

[fufu]

Today -

warm up

incline bench press -
5x5 w/ 185 lbs progress by 10

OHP -
3x8 w/ 120 lbs progress by 5

standing barbell row -
4x5 w/ 205 lbs progress by 10

barbell OHEE -
3x10 w/ 100 lbs progress by 5

hip mobility
shoulder mobility
t-spine mobility

Good stuff.