Fu Fu's l337 journal

[fufu]

Yesterday -

warm up

overhead press -
3x10 w/ 115 lb

weighted chin up -
3x5 +40 lb

weighted push up -
3x10 +30 lb

barbell bent over row -
3x8 w/ 195 lb

barbell OHEE -
2x15 w/ 95 lb do 2x12 next session

barbell spider curl -
2x15 85 lb

hip mobility
t-spine mobility
shoulder mobility

Fun.

 

[fufu]

11/29/2021

front squat -
4x5 w/ 185 lb

deadlift -
4x5 265 lb

unilateral RDL -
3x10 each w/ 80 lb

barbell step up -
3x10 each w/ 135 lb

hip mobility
t-spine mobility
shoulder mobility

Good stuff.

 

[fufu]

Today -

bench press -
4x5 w/ 220 lb progress by 5

weighted chin up -
3x3 +50 lb

viking OHP -
3x8 each w/ bar +45 lb

feet on bench weighted inverted row -
3x8 +25 lb

dumb bell curl -
2x15 each side w/ 40 lb

band push down -
2x19

hip mobility
t-spine mobility
shoulder mobility

Fun.

 

[fufu]

Yesterday -

warm up

back squat - (belt 5th notch, no knee sleeves)
5x5 w/ 265 lb

RDL - (straps, no belt)
5x5 w/ 265 lb

belt squat -
3x15 w/ 130 lb

hip mobility
t-spine mobility
shoulder mobility

Fun.

 

[fufu]

Today -

warm up

OHP -
3x10 w/ 120 lb

weighted chin up -
3x5 +45 lb

weighted push up -
3x10 +35 lb

barbell bent over row - (belt 4th notch)
3x8 w/ 205 lb (felt significantly easier than last week)

barbell OHEE -
2x12 w/ 100

barbell spider curl -
2x15 w/ 90 lb

hip mobility
t-spine mobility
shoulder mobility

Good stuff.

 

[fufu]

Yesterday -

warm up

front squat -
4x5 w/ 195 lb (again, these feel the same amount of difficulty as they did the previous week. Basically, every week feels the same since I started doing these again. This indicates it's all getting accustomed to the movement pattern, and the strength is there)

deadlift -
4x5 w/ 275 lb

unilateral RDL -
3x10 each w/ 85 lb

barbell step up -
3x10 each w/ 145 progress by 5

hip mobility
t-spine mobility
shoulder mobility

Fun.

 

[fufu]

Moving forward with barbell step ups, move non-working leg contralaterally across midline to help with balance

 

[fufu]

Today -

warm up

bench press -
4x5 w/ 225 lb

weighted chin up -
3x3 +55 lb

unilateral viking press -
3x8 each side bar +50 lb

feet on bench weighted inverted row -
3x8 +30 lb

DB curl -
2x18 each side w/ 20 lb

band push down -
2x20

hip mobility
t-spine mobility
shoulder mobility

Was really tired, but made it happen.

 

[fufu]

Yesterday -

back squat -
5x5 w/ 275 lb (felt easier as sets went on)

RDL -
5x5 w/ 275 lb

belt squat -
3x15 w/ 140 lb progress by 5

hip mobility
t-spine mobility
shoulder mobility

Fun.

 

[fufu]

Yesterday -

overhead press -
3x10 w/ 125 lb (the goal is to maintain 3x10 through 135 lb, it's feeling like it's going to happen)

weighted chin up -
3x5 +50 lb (tough on 2nd and 3rd sets. switch to 3x4 next week)

weighted push up -
3x10 +40 lb

unilateral landmine row -
3x10 each side bar +55 lb

barbell overhead elbow extension -
2x12 w/ 105 lb

barbell spider curl -
2x15 w/ 95 lb

hip mobility
t-spine mobility
shoulder mobility

Fun.

 

[fufu]

Yesterday -

warm up

front squat -
4x5 w/ 205 lb feeling more in the groove with these each week. it was helpful to slightly flex my upper and mid back more than I have been. I'm not moving into flexion past neutral, but I'm just finding closer to neutral is helpful in maintaining tension and good positioning throughout the movement. It makes my upper body feel more connected to my lower body, which leads to a smoother bar path and more power as I drive through my stickling point about halfway up. sets got easier as they went on

deadlift -
4x5 w/ 285 lb (slowly increasing weight. still extremely light compared to what I used to do, but my back has been feeling great and I'm not wanting to retrigger any issues. My back tissues need to build up the load-tolerance again).

unilateral RDL -
3x10 each side w/ 90 lb next session use extra 10 lb plate to do 3x8 or 3x10 with 100

barbell step up -
3x10 each side w/ 150 lb progress by 10

hip mobility
t-spine mobility
shoulder mobility

Fun.

 

[fufu]

Today -

warm up

bench press -
4x5 w/ 230 lb

weighted chin up -
3x3 +60 lb

viking unilateral press -
3x6 bar +55 lb move forward with 3x6

feet on bench inverted row -
3x8 +35 lb

dumb bell curl -
2x18 each side w/ 25 lb

band push down -
2x21

hip mobility
shoulder mobility
t-spine mobility

Fun.

 

[fufu]

Yesterday -

warm up

back squat - (belt 5th notch, put L knee sleeves on)
5x5 w/ 285 lb

RDL -
5x5 w/ 285 lb (potentially stick with 5x5 next week with more weight, or do 3x10 w/ starting weight for this block)

belt squat -
3x12 w/ 145 lb progress by 5

hip mobility
t-spine mobility
shoulder mobility

Fun. Squats felt significantly easier than last week. Belt squat did too.

 

[fufu]

Yesterday -

warm up

OHP -
3x10 w/ 130 lb (these were tough, but I think I can muster the effort and focus to maintain 3x10 next week, since I didn't get as psyched up as I could before sets, and I could rest longer between sets. next week, do a high effort warm up, get amped up before each set, and rest longer between sets

tempo weighted chin up - (3 second hold at top, 3 second eccentric)
5x1 +70 lb (I started doing these heavy tempo singles because my right elbow has been getting trashed from all the chin ups, along with low back squats and curls)

weighted push up -
3x10 +45 lb (definitely slowing down on these, but I can maintain 3x10 for at least 1 more week)

unilateral landmine row -
3x10 each side bar +60 lb

OHEE -
2x10 w/ 110 lb

spider curl -
2x15 w/ 100 lb

hip mobility
shoulder mobility
t-spine mobility

Fun.

 

[fufu]

Today -

warm up

front squat -
4x5 w/ 215 lb (maintain 4x5 with no knee sleeves and no belt next week)

deadlift -
4x5 w/ 295 lb

unilateral RDL -
3x10 each side w/ 95 lb (maintain 3x10 next week)

barbell step up -
3x10 each side w/ 155 lb (increase reps and go lighter next session)

hip mobility
t-spine mobility
shoulder mobility

Fun.

 

[fufu]

Today -

warm up

bench press -
4x5 w/ 235 lb (felt easier than last week. maintain 4x5 next week)

weighted chin up -
3x3 +65 lb (do 3x2 next week)

unilateral viking press -
3x6 each side w/ bar +60 lb PR (these sets were really tough and took everything I had, at least on the left side. do 3x5 next week)

feet on bench weighted inverted row -
3x8 +40 lb (felt easy, maintain 3x8)

unilateral DB curl -
2x18 each side w/ 30 lb

band push down -
2x22

hip mobility
t-spine mobility
shoulder mobility

Fun.

 

[fufu]

Today -

back squat - (belt 5th notch and L knee sleeves)
5x5 w/ 295 lb (felt easier than last week)

RDL -
3x10 w/ 225 lb progress by 10 (I knocked the weight down significantly compared to last week and started doing higher rep. my back has felt totally fine on RDLs, but I don't want to push loading too quickly)

belt squat -
3x12 +150 lb next week knock down weight and do higher reps

hip mobility
t-spine mobility
shoulder mobility

Solid.

 

[fufu]

Today -

warm up

OHP -
3x10 w/ 135 lb volume PR (hit my goal for this training phase) do 3x8 next week

tempo weighted chin up - (3 second hold at top, 3 second eccentric)
5x1 +75 lb do 3x1 next week

weighted push up -
3x10 +50 lb PR do 3x8 next week and place folded yoga mat on back to get weights to hold still

unilateral landmine row -
3x10 each side bar +65 lb

OHEE barbell -
2x8 w/ 115 lb

band unilateral curl -
2x20 w/ orange band

hip mobility
t-spine mobility
shoulder mobility

Fun. Long session.

 

[fufu]

Yesterday -

front squat - (no belt, no knee sleeves, as usual since I started doing these again)
4x5 w/ 225 lb (I hit my goal to make it up to 4x5 w/ 225 lb without any assistive equipment. next week do 4x5 while wearing knee sleeves and test with belt

deadlift -
4x5 w/ 305 lb

unilateral RDL -
3x10 each w/ 100 lb

hip mobility
t-spine mobility
shoulder mobility

Good stuff.

 

[fufu]

Yesterday -

bench press -
3x5 w/ 240 lb (do 3x5 next week, get psyched up before each set

weighted chin up -
3x3 +70 lb (3x2 next week)

Viking press unilateral -
2x5 each side bar +65 lb PR
1x4 each side bar +65 lb do 3x3 next week w/ 2.5 lb jump

feet on bench inverted row -
3x10 +25 lb (do 3x10 +30 next week)

DB curl -
2x20 each w/ 20 lb

band push down -
2x23

hip mobility
t-spine mobility
shoulder mobility

Fun.

 

[fufu]

^I made a mistake above. I actually did 4x5 in the bench press, not 3x5 (3x5 is what I'll do next week).

 

[fufu]

Yesterday

back squat - (belt 5th notch, L knee sleeves)
5x5 w/ 305 lb (felt solid, stick with 5x5 next week to attempt training phase goal)

RDL - (straps, no belt, as always)
3x10 w/ 235 lb

belt squat -
2x18 w/ 130 lb add 5 lb next week

t-spine mobility
shoulder mobility
hip mobility

Good stuff.

 

[fufu]

Yesterday -

OHP -
2x8 w/ 140 lb

tempo weighted chin up - (3 second pause at top, 3 second eccentric)
3x1 +80 lb

weighted push up -
2x10 +55 lb PR

unilateral landmine row -
3x10 each side bar +70 PR

band OHEE -
3x12 red band

band unilateral curl -
2x22 orange band

hip mobility
shoulder mobility
t-spine mobility

Fun.

 

[fufu]

Today -

warm up

front squat - (belt on and L knee sleeves, both for first time since doing these again. I think first time ever wearing belt on these)
2x5 w/ 235 lb (belt and knee sleeves definitely help. more in the tank. these felt really solid)

deadlift - (DOH grip, chalk, no belt)
2x5 w/ 315 lb (just not feeling these, so cut 2 sets off. gym was 41 degrees, left knee got tweaked on first set of deadlifts, and I felt unfocused. I took a video and form was great and weight moved fast, but mentally my confidence was low)

unilateral RDL -
3x10 each side w/ 105 lb

hip mobility
tspine mobility
shoulder mobility

Good stuff. Kept thinking about my back on deadlift, although I had no nerve pain or sensations entire workout, and haven't for a long time.

 

[fufu]

Yesterday -

bench press -
3x5 w/ 245 lb (solid)

weighted chin up -
3x2 +75 lb

unilateral viking press -
1x3 each side bar +70 lb (2nd set was not happening on left side. could do on right side, but didn't because don't want to encourage asymmetry of strength)

foot on bench weighetd inverted row -
3x10 +35 lb

hip mobility
t-spine mobility
shoulder mobility

 

[fufu]

Today -

warm up

back squat - (belt 5th notch, L knee sleeves)
3x5 w/ 315 lb (originally planned for 5 sets, but garage gym was 32 degrees today and my left knee was feeling a bit tweaked, didn't feel as prepared as I'd like to be for all 5 sets)

RDL - (straps, no belt, as always)
1x3 w/ 255, 275, 295, 305, 315 (first time doing an RDL over 300 lb since I hurt my back last March)

hip mobility
t-spine mobility
shoulder mobility

Today was the last day of this training phase, which has lasted for about 12 weeks. Zero nerve pain or sensations today while training today, and virtually the same for this entire phase, which feels fantastic. May focus on hypertrophy next, or a combination of absolute strength in a few select lifts while doing hypertrophy overall.

 

[fufu]

First day back after taking 6 days off from training.

Today -

OHP -
4x5 w/ 115 lb (going lower, lightly tapping upper sternum/clavicle each rep) progress by 5

weighted chin up -
3x6 +20 lb progress by 5

weighted push up -
4x12 +10 lb (see last phase to see how I progressed these, either by 5 or 10 lbs each week

unilateral landmine row -
3x12 each side bar +55 lb progress by 5

barbell OHEE -
3x20 w/ 55 lb progress by 5

standing bent over DB rear delt raise -
3x12 each side w/ 20 lb (progress by 2.5 or 5 lb)

hip mobility
t-spine mobility
shoulder mobility

Good stuff.

 

[fufu]

Today -

warm up

front squat - (no belt, no knee sleeves)
4x8 w/ 145 lb (going deeper than last phase) progress by 10

stiff legged deadlift - (DOH, no belt)
4x8 w/ 205 lb (never actually done these in training. dead stop between reps, not an RDL) progress by 10

unilateral RDL -
3x12 each side w/ 60 lb progress by 5

Bulgarian squat -
3x12 each side w/ 25 lb loaded in front pack (brutal. haven't done these in years. they usually made me tremendously sore. doing a relatively narrow stance in the sagittal plane, focus on loading quads) progress by 5

hip mobility
t-spine mobility
shoulder mobility

Good stuff.

 

[fufu]

Today -

warm up

bench press -
5x10 w/ 155 lb (minimal arch, more elbow flare to keep tension on pecs) progress by 10

weighted chin up -
3x4 +30 lb progress by 5 (I might move these as first exercise is benching results in significant shoulder fatigue that impacts chin ups)

unilateral viking press -
3x10 each side w/ bar +25 lb progress by 50

dumb bell row - (no straps)
3x10 each side w/ 100 lb progress by 5

band push down -
3x15 w/ orange band (not choked, both sides hanging down, middle suspended on top of rack, grabbing inside of bands palm of hand

band facepull -
3x12 w/ orange band (choked, grab inside of end, step back so starts with tension when in full extension) progress to 3x15 next week. then add lightest resistance band next session in addition to orange

Very short rest intervals

hip mobility
t-spine mobility
shoulder mobility

Fun.

 

[fufu]

Today -

warm up

back squat - (belt, no knee sleeves)
4x8 w/ 225 lb

RDL - (straps, no belt)
4x8 w/ 225 lb (tapping floor to ensure good ROM for hypertrophy)

belt squat -
3x20 +90 lb

hip mobility
t-spine mobility
shoulder mobility

Zipped through this with short RIs.