Fu Fu's l337 journal

[fufu]

Yesterday -

warm up

incline bench press -
3x4 w/ 230 lb PR maintain 3x4 next week

OHP -
2x5 w/ 155 lb 2x4 next week

incline spider row -
3x10 w/ 210 lb PR progress by 5, maintain 3x10 next week

OHEE barbell - 2x5 next week
1x6 130 lb
1x5 130 lb



Must have slept weird and had some nerve sensation upon waking (3-4/10 top of right foot numbness at times). Had 2/10 nerve pain in lateral right lower leg at the very beginning of warming up, but that wasn't from working out. After a few minutes, it went away entirely for duration of whole session.

 

[fufu]

Waist measurement (top edge of tape on bottom edge of navel): 33.8"

Done 1st thing in the morning after urinating. That's 1.2" lost in the past 3 weeks.

 

[fufu]

Yesterday -

deadlift -
1x10 45
1x3 155, 265, 345, 365, 385 (really solid, 1st time doing these 1st in the workout since the back injury)

back squat - (L knee sleeves, no belt)
1x10 45
1x5 155
1x3 205, 255
3x6 275 lb

side plank -
7x10 seconds each side

plank -
7x10 seconds

hip mobility
t-spine mobility
shoulder mobility

Good stuff. No discernible nerve pain entire session.

 

[fufu]

Yesterday -

warm up

bench press -
1x1,2,3,2,1 w/ 270 lb (match same scheme next week, progress by 5 lb)

close grip bench press -
2x8 w/ 215 lb PR match same scheme next week, progress by 5 lb)

incline spider row -
3x6 w/ 240 lb match same scheme next week, progress by 5 lb)

purple band push down unilateral -
1x28 each side
1x21 each side

 

[fufu]

6/23/2021

deadlift - (no belt, and haven't worn belt since injury)
1x10 45
1x3 155, 265, 355, 375
attempted set of 3 with 395, but I just wasn't feeling it mentally. I felt a lack of confidence and worries about reinjury, even though I had zero pain and 385 x3 went up very easy last session. I need to do more working sets, and not make as big of jumps. Next session do several more progressively heavier sets of 3, and higher reps with my lighter sets. This will help prep me physically and mentally

back squat - (L knee sleeves, no belt)
1x10 45
1x5 155, 205
1x3 255
3x6 280

bird dog - (10 second hold each side each rep, 60 bpm metronome)
1x4,3,2

hip mobility
t-spine mobility
shoulder mobility

Zero discernible nerve sensation/pain entire workout. I had a split second twinge in right lower back reracking weights after all sets. Not so much a pain, but a sensation.

 

[fufu]

Yesterday -

incline bench press -
3x4 w/ 235 lb PR

incline spider row -
2x10 w/ 215 lb PR

OHEE barbell -
2x5 w/ 135 lb

hip mobility
shoulder mobility
t-spine mobility

No discernible nerve pain entire session.

BW = 193.5 lb

I've dropped 15 lbs in the past 3 months (intentionally). Cool to set an incline bench PR despite that.

 

[fufu]

6/27/2021

back squat - (L knee sleeves no belt)
worked up to 3x6 w/ 285 lb

deadlift -
many sets up to 365 for 3. just didn't feel confident going heavier, even though no pain.

side plank -
7x15 sec each side

plank -
7x15 sec

hip mobility
t-spine mobility
shoulder mobility

No discernible nerve sensation/pain entire session.

 

[fufu]

Yesterday -

warm up

bench press -
1x1,2,3,2,1 w/ 275 lb

close grip bench press -
2x8 w/ 220 lb PR(2nd set much easier than 1st)

incline spider row -
3x6 w/ 245 lb PR

unilateral band push down -
1x20
1x15
1x10

hip mobility
t-spine mobility
shoulder mobility

No discernible nerve pain/sensation entire session.

 

[fufu]

Yesterday -

warm up

deadlift - (chalk, MG, no belt)
1x10 45
1x6 155
1x5 205
1x4 255
1x3 285, 315, 335, 355, 375, 400 lb

back squat - (L knee sleeves, no belt)
1x10 45
1x5 155
1x3 205
1x3 235
1x2 265
3x6 290 lb

bird dog - (7 sec hold each rep, using 60 BPM metronome)
1x5,4,3 each side

Awesome session. Zero discernable nerve pain/sensation entire session. I hit 400 lb on the deadlift beltless, which was a big milestone in my rehab. I won't be going heavier than 400 or 315 in the deadlift and squat for a while, respectively. I hit 315 for 3x3 beltless in the back squat a few weeks ago, which was another milestone for me. Those weights are both a hair less than 70% of my 1RMs pre-injury, so basically my top warm up sets, right before my working sets.

Feels great to lift heavy-ish again without any nerve issues. It's been a 3 month road of daily diligent rehabbing. I've made tons of lifestyles changes, and it's paid off.

Going to keep focusing on spinal stability to bulletproof my low back.

 

[fufu]

Waist measurement (top edge of tape on bottom edge of navel): 33.75"

Done 1st thing in the morning after urinating. That's 0.05" lost in the past 2 weeks. Rate of weight loss is definitely slowing down.

 

[fufu]

Yesterday -

warm up

incline bench press -
3x3 w/ 240 lb PR

incline spider row -
2x10 w/ 220 lb PR

hip mobility
t-spine mobility
shoulder mobility

Good stuff. Taking a week off. Zero discernible nerve pain/sensation entire session.

 

[fufu]

Waist measurement this morning after urinated before eating is 33.6", (top edge of tape on bottom edge of navel)

That's 0.2" lost in the past week.

 

[fufu]

First day back after a 7 day break:


bench press -
5x7 w/ 205 lb

close grip bench press -
3x14 w/ 155 lb

incline spider row -
4x9 w/ 155 lb

band unilateral push down -
2x16

hip mobility
t-spine mobility
shoulder mobility

No discernable nerve pain/sensation during entire session. I plan to continue to cut my bodyweight down for another 3-4 weeks, then do a mild bulk and hypertrophy program.

 

[fufu]

Yesterday -

deadlift - (no belt)
5x5 w/ 265 lb

squat - (no belt, no knee sleeves)
3x10 w/ 205 lb

side plank -
5x10 each

plank -
5x10

No discernible nerve pain/sensation entire session. Will continue to keep weights light. Just maintaining some strength and muscle while I continue to cut for the next 3-4 weeks. I still get some nerve sensation (less frequently pain) with prolonged sitting with a rounded low back. I'm like 95%+ better, but I want to be fully recovered so continued to keep loads significantly light on the squats and deadlifts.

 

[fufu]

7/14/2021

incline bench press -
5x7 w/ 185 lb progress by 10

OHP -
3x10 w/ 115 progress by 5

incline spider row -
5x12 w/ 135 lb progress by 10

barbell OHEE -
2x12 w/ 95 progress by 5

No discernible nerve pain/sensation entire session. Since it's been well over a month with zero back pain or nerve pain/sensation while training, I'll stop making note of it. I'll only note it if I feel pain.

 

[fufu]

Waist measurement this morning after urinating before eating is 33.4", (top edge of tape on bottom edge of navel)

That's 0.2" lost in the past week.

 

[fufu]

Yesterday -

warm up

deadlift -
3x3 w/ 315 lb

unilateral RDL -
3x5 each with 60 lb

back squat -
3x5 w/ 255 lb

bird dog -
1x4,3,2 each side (5 sec hold each rep)

Good stuff.

 

[fufu]

Today -

warm up

bench press -
5x7 w/ 215 lb progress by 5

close grip bench press -
2x14 w/ 165 lb progress by 5 (last week I incorrectly logged 3x14, when I also did 2x14)

spider incline bench row -
4x9 w/ 165 lb progress by 10

doubled up band unilateral push down -
2x17 each side

hip mobility
t-spine mobility
shoulder mobility

Good stuff.

 

[shiznit2169]

Fufu my man. You’re still around after all these years?!

 

[fufu]

Fufu my man. You’re still around after all these years?!

Holy shit dude! Haven't seen you in these parts in forever. Still here! I only use this journal though. I really don't participate in any part of the forum other than this, haven't for many years. I forget people can read and comment on my log, haha. You caught me at a weird time! A few months ago I was setting big lifetime PRs and prepping for my 3rd PL meet but herniated a disc, so been mostly rehab, cutting, and doing light weight recently.

 

[fufu]

7/20/2021

deadlift -
5x5 275 lb

back squat -
3x10 w/ 215 lb

side plank -
5x10 each side

plank -
5x10 each side

hip mobility
shoulder mobility
t-spine mobility

 

[fufu]

Yesterday -

warm up

incline bench press -
5x7 w/ 195 lb progress by 5

OHP -
3x10 w/ 120 progress by 5

incline spider row -
5x12 w/ 145 progress by 10

barbell OHEE -
2x12 w/ 100 progress by 5

hip mobility
t-spine mobility
shoulder mobility

Good stuff.

 

[shiznit2169]

Holy shit dude! Haven't seen you in these parts in forever. Still here! I only use this journal though. I really don't participate in any part of the forum other than this, haven't for many years. I forget people can read and comment on my log, haha. You caught me at a weird time! A few months ago I was setting big lifetime PRs and prepping for my 3rd PL meet but herniated a disc, so been mostly rehab, cutting, and doing light weight recently.

That sucks man. I skimmed through your recent workouts and your numbers are impressive. You’ve come a long way from what I remember back in 2005-06. I have been and still am lifting. Just drifted away from Iron mag since it was becoming toxic full of trolls. Any of the old timers still around? (Mino lee, DOMS, etc)?

I just built my home gym over the past year due to covid. Got a power rack with lat/row machine, adjustable dumbbells 5-75 lbs, and a few other things. I’m not as serious as I used to be years ago but mainly just maintaining and increasing strength. Fitness levels and recovery ain’t the same when you’re older lol.

 

[fufu]

That sucks man. I skimmed through your recent workouts and your numbers are impressive. You’ve come a long way from what I remember back in 2005-06. I have been and still am lifting. Just drifted away from Iron mag since it was becoming toxic full of trolls. Any of the old timers still around? (Mino lee, DOMS, etc)?

I just built my home gym over the past year due to covid. Got a power rack with lat/row machine, adjustable dumbbells 5-75 lbs, and a few other things. I’m not as serious as I used to be years ago but mainly just maintaining and increasing strength. Fitness levels and recovery ain’t the same when you’re older lol.

Thanks man, I got into pure powerlifting over the past couple years. Over the pandemic I was able to prioritize my home gym training a ton.

About the old timers here, I don't think any of the OGs are around, although I'm not sure because I don't really venture outside of my own journal here. I haven't really found another good online community for lifting since the good old days here. Forums in general seem to be losing favor with Facebook & Instagram.

Sounds like an awesome home gym! I got used equipment in March 2020 right when the pandemic started, which allowed me to keep training. I hear you on getting older. Overall I feel great, but after this injury a few months ago, I'm not sure I'll ever go back to trying to set PRs in powerlifting again. Injuries just seem to be a matter of when, not if. Recovering from the back injury took several months, and it's not 100% healed. I don't want to go through that again, it's just not worth it.

Where in the country are you?

 

[fufu]

7/25/2021

deadlift -
3x3 325 lb

unilateral RDL -
3x5 each w/ 65 lb

back squat -
3x5 w/ 265 lb

I now do spinal stabilization exercises earlier in the day outside of training (bird dogs and side planks). Aiming for doing them at least 5 days a week.

hip mobility
t-spine mobility
shoulder mobility

Good stuff.

 

[fufu]

7/26/2021

Was at a lake house rental, which had some lifting equipment. The equipment was pretty limited and shoddy, and it didn't allow me to lift the numbers I wanted. Did some flat benching, rows, and bird dogs. Next flat bench session, do my 5 lb progress based off of the last logged flat bench workout.

 

[fufu]

Yesterday -

warm up

deadlift -
5x5 w/ 285 lb

back squat -
3x10 w/ 225 lb

hip mobility
t-spine mobility
shoulder mobility

Good stuff.

 

[fufu]

Waist measurement this morning after urinating before eating is 33.4", (top edge of tape on bottom edge of navel)

That's no change, which is expected as I took the last week to eat whatever I want. Weight is also stable at 193 lb.

Starting Monday, I'll cut for 2 more weeks and then be done with losing weight for a while.

 

[fufu]

Yesterday -

warm up

incline bench press -
5x7 w/ 200 lb 4x7 next week, get more psyched up, today was pretty calm

OHP -
2x10 w/ 125 2x10 next week, get psyched up, today was pretty calm
1x9 w/ 125

incline spider row -
5x12 w/ 155 lb maintain 5x12

barbell OHEE -
2x12 w/ 105
1x10 w/ 105 2x10 next week

hip mobility
t-spine mobility
shoulder mobility

 

[fufu]

Yesterday -

warm up

deadlift - (no belt as usual, DOH, chalk)
3x3 w/ 335 lb

unilateral RDL -
3x5 each side w/ 70 lb

back squat - (no belt, no knee sleeves)
3x5 w/ 275 lb start wearing knee sleeves next session

hip mobility
shoulder mobility
t-spine mobility

Good stuff.