Fu Fu's l337 journal

[fufu]

Today -

warm up

OHP -
4x5 w/ 120 lb progress by 5

weighted chin up -
3x6 +25 lb progress by 5

weighted push up -
4x12 +15 lb progress by 5

unilateral landmine row -
3x12 each side bar + 60 lb progress by 5

barbell OHEE -
3x20 w/ 60 lb progress by 5

DB rear dear fly -
3x12 each side w/ 25 lb progress by 5, maintain 3x12 for 1 more week

hip mobility
t-spine mobility
shoulder mobility

During my last session, I felt some mild nerve sensation triggered in top of right foot and right big toe that is sticking around over the past 2 days. Still mild, but I feel it when hip hinging mostly. Gonna keep an eye on that.

 

[fufu]

Yesterday -

warm up

front squat -
4x8 w/ 155 lb (pointing toes slightly out more than usual, feeling better on my left knee)

stiff leg deadlift -
4x8 w/ 215 lb

unilateral RDL -
3x12 each w/ 65 lb

Bulgarian squat -
3x12 each side w/ bar (started doing front rack, feels better for balance compared to front pack loading or holding DBs) progress by 10 lb

hip mobility
shoulder mobility
t-spine mobility

Fun. Didn't experience any left leg top of foot nerve sensation, which is great considering I'm doing deeper than I have been in the front squat, and doing the hip hinge heavy stiff leg deadlift.

 

[fufu]

Today -

warm up

bench press (minimal arch, more elbow flare) -
5x10 w/ 165 lb progress by 10

weighted chin up -
3x4 +35 lb progress by 5

unilateral viking press -
3x10 each bar +30 lb progress by 5

unilateral DB row -
3x10 each w/ 105 lb progress by 5

band push down -
3x16 orange band progress by 1 rep

band facepull -
3x15 w/ orange band next week do 3x12 orange band + lightest band

hip mobility
t-spine mobility
shoulder mobility

Fun.

 

[fufu]

Today -

warm up

back squat -
4x8 w/ 235 lb (felt easier than last week)

RDL -
4x8 w/ 235 lb (touching floor lightly)

belt squat -
3x20 +100 lb

hip mobility
shoulder mobility
t-spine mobility

Garage was 50 degrees today, felt so much better than the low 30's it's been at recently. Makes a difference in how my joints feel, which isn't surprising. The nerve sensation that was triggered a week ago on this same workout wasn't existent today.

 

[fufu]

Today -

warm up

OHP -
4x5 w/ 125 lb

weighted chin up -
3x6 +30 lb

weighted push up -
4x12 +20 lb

unilateral landmine row -
3x12 each bar +65

barbell OHEE -
3x20 w/ 65 lb

DB rear delt fly -
3x12 each side w/ 30 lb

 

[fufu]

Yesterday -

warm up

front squat - (no knee sleeves, no belt)
4x8 w/ 165 lb (one more week without knee sleeves, then add following week) (these get easier as sets progress, still going significantly deeper compared to last phase, a little elasticity out of the bottom is helpful and I should focus on doing this)

stiff leg deadlift conventional - (DOH, no straps, no belt)
4x8 w/ 225 lb

unilateral RDL -
3x12 each side w/ 70 lb

Front rack Bulgarian squat -
3x12 each side w/ 55 lb progress by 10

hip mobility
t-spine mobility
shoulder mobility

 

[fufu]

Today -

warm up

bench press -
5x10 w/ 175 lb one or 2 more sessions with 5 sets, then cut back to 4

weighted chin up -
3x4 +40 lb switch before bench press soon, or next session, as overall upper body fatigue from all the pressing reps is starting to impact my strength on these

viking OHP unilateral -
3x10 each side bar +35 lb

unilateral DB row -
3x10 each side w/ 110 lb

band push down -
3x17 with orange band

band facepull -
3x12 with orange band + green band

hip mobility
t-spine mobility
shoulder mobility

Good stuff. I zipped through this workout, short rest intervals all around.

 

[fufu]

Today -

warm up

back squat - (belt 5th notch, no knee sleeves)
4x8 w/ 245 lb (depth getting better) doing floor kneeling knee flexion and hip extension is helpful between sets

RDL - (straps, no belt, as usual)
4x8 w/ 245 lb (tapping ground this phase to get more ROM for hypertrophy)

belt squat -
3x20 +110 lb (2nd set hardest, 3rd set easiest) add 5 next two sessions, then reassess

hip mobility
t-spine mobility
shoulder mobility

Zipped through this, short RI's, still felt fine during sets.

 

[fufu]

Today -

warm up

OHP -
4x5 w/ 130 lb

weighted chin up -
3x6 +35 lb

weighted push up -
4x12 +25 lb

unilateral landmine row -
3x12 each bar +70 lb

barbell OHEE -
3x20 w/ 70 lb

DB rear delt fly -
3x12 each w/ 35 lb SWITCH TO LATERAL DELT WORK

hip mobility
t-spine mobility
shoulder mobility
knee mobility (getting old)

 

[fufu]

Yesterday -

warm up

front squat -
4x8 w/ 175 lb add knee sleeves next session (continue to focus on elasticity in and out of the hole)

stiff leg deadlift - (still doing DOH, no chalk yet)
4x8 w/ 235 lb

unilateral RDL -
3x12 each side w/ 75 lb

front rack Bulgarian squat -
3x12 each w/ 65 lb progress by 10

hip mobility
t-spine mobility
shoulder mobility
knee mobility

Good stuff.

 

[fufu]

Today -

warm up

bench press -
5x10 w/ 185 lb (maintain 5x10, progress by 10)

weighted chin up -
3x4 +45 lb

Viking unilateral OHP -
3x10 each bar +40 lb

unilateral DB row - (no straps)
3x10 each w/ 115 lb wear straps next time

band push down -
3x18 orange band

band facepull -
3x15 orange band + green band START LATERAL DELT HYPERTROPHY NEXT WEEK

hip mobility
t-spine mobility
shoulder mobility
knee mobility

Good stuff. Zipped through this one.

 

[fufu]

Yesterday -

back squat - (belt 5th notch, no knee sleeves)
4x8 w/ 255 lb add knee sleeves next session

RDL -
4x8 w/ 255 lb

belt squat -
3x20 +115 lb (test new belt squat setup next session)

hip mobility
t-spine mobility
shoulder mobility
knee mobility

Good stuff. Zipped through this one.

 

[fufu]

Today -

warm up

OHP -
4x5 w/ 135 lb

weighted chin up -
3x6 +40 lb

weighted push up -
4x12 +30

unilateral landmine row -
3x12 each side bar +75 lb

barbell OHEE -
3x20 w/ 75 lb

DB lateral raise -
3x12 each side w/ 20 lb

hip mobility
t-spine mobility
shoulder mobility
knee mobility

Good stuff. Short RIs.

 

[fufu]

2/24

front squat - (started wearing L knee sleeves)
4x8 w/ 185 lb

stiff leg deadlift -
4x8 w/ 245 lb

unilateral RDL -
3x12 each w/ 80 lb

Bulgarian squat -
3x10 each w/ 75 lb

hip mobility
t-spine mobility
shoulder mobility
knee mobility

Good stuff.

 

[fufu]

Today -

warm up

bench press - (this whole phase been doing less arch, more elbow flare, touching higher on chest)
5x10 w/ 195 lb (getting tougher, but haven't been getting psyched up. next session do 4x10 w/ 200)

weighted chin up -
3x4 +50 lb

Viking unilateral ohp -
3x10 each side bar +45 lb next week add 5 lb and do 3x8

unilateral DB row - (started wearing straps)
3x10 each side w/ 120 lb

band push down -
3x19 with orange band

upright row -
3x12 w/ 65 lb add 5 lb per session (inside of hands 2-3 inches lateral from start of knurling)

hip mobility
t-spine mobility
shoulder mobility
knee mobility

Hit all my sets, but it was hard to get my energy up today. Whole session took about 2 hours.

 

[fufu]

Yesterday -

warm up

back squat -
4x8 w/ 265 lb (L knee sleeves, belt 5th notch)

RDL -
4x8 w/ 265 lb

barbell lever belt squat -
1x10 bar +80, +90, +100, +110

hip mobility
shoulder mobility
t-spine mobility
knee mobility

Squats were tougher than usual because I did 3 hours of XC skiing the day before.

 

[fufu]

Yesterday -

warm up

OHP -
4x5 w/ 140 lbs

weighted chin up -
3x6 +45 lb

weighted push up -
4x12 +35

unilateral landmine row -
3x12 each +80 lb PR

barbell OHEE -
3x20 w/ 80 lb

DB lateral raise -
3x12 each w/ 25 lb

hip mobility
shoulder mobility
t-spine mobility
knee mobility

Done.

 

[fufu]

Today -

warm up

front squat -
4x8 w/ 195 lb (L knee sleeves)

stiff leg deadlift -
4x8 w/ 255 lb

unilateral RDL -
2x12 each w/ 85 lb (used barbell, felt easier and more ROM)

Bulgarian squat -
2x10 each w/ 85 lb

hip mobility
t-spine mobility
shoulder mobility
knee mobility

Good stuff.

 

[fufu]

Today -

warm up

bench press -
4x10 w/ 205 lb

weighted chin up -
3x4 +55 lb

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

unilateral DB row -
3x10 each with 125 lb

band push down -
3x20 w/ orange band

upright row -
3x12 w/ 70 lb

hip mobility
t-spine mobility
shoulder mobililty
knee mobililty

Done.

 

[fufu]

Today -

warm up

back squat - (belt 5th notch, L knee sleeves)
4x8 w/ 275 lb

RDL -
4x8 w/ 275 lb

barbell landmine belt squat -
2x22 bar +110

hip mobility
t-spine mobility
shoulder mobility
knee mobility

Good stuff. Moved quickly through this session, and everything felt easier than last week.

 

[fufu]

3/10

OHP -
4x5 w/ 145 lb

weighted chin up -
3x6 +50 lb

weighted push up -
4x12 +40

landmine unilateral row -
3x12 each bar +85 PR

barbell OHEE -
2x20 w/ 85
1x17 w/ 85

lateral DB raise -
3x12 each w/ 30

 

[fufu]

3/12

front squat - (M knee sleeves)
4x8 w/ 205 lb

RDL -
2x15 w/ 225 lb

unilateral RDL -
2x12 each w/ 95

Bulgarian squat -
2x10 each w/ 95

 

[fufu]

3/14

bench press -
3x10 w/ 215 lb

weighted chin up -
3x4 +60 lb

unilateral Viking press -
3x8 w/ 55 lb

unilateral DB row -
3x10 each w/ 130 lb

band push down -
3x21 orange band

upright row -
3x12 w/ 75

 

[fufu]

3/16

back squat -
4x8 w/ 285 lb

RDL -
4x8 w/ 285 lb

 

[fufu]

3/17

OHP -
4x5 w/ 150 lb

weighted chin up -
2x6 +55 lb

weighted push up -
3x12 +45 lb PR

landmine unilateral row -
2x10 bar +90 PR

barbell OHEE -
2x15 w/ 90 lb

lateral DB raise -
3x15 each w/ 20

 

[fufu]

3/22

front squat - (M knee sleeves, belt, first time with belt this phase)
3x8 w/ 215 lb

unilateral RDL -
3x12 each w/ 105 lb

 

[fufu]

3/23

bench press -
2x8 w/ 225 lb

weighted chin up -
2x4 +65 lb

unilateral Viking press -
2x8 each bar +60 lb PR

unilateral DB row -
2x10 each side w/ 135 lb

band push down -
3x21 orange band

upright row -
3x12 w/ 85 lb

 

[fufu]

3/25/2022

Barbell lever belt squat -
1x10 bar, +55, +80, +110, +120
3x10 bar +130

RDL -
3x8 w/ 295 lb

 

[fufu]

3/28/2022

OHP - (bar touches collar bone each rep)
2x5 w/ 155 lb

weighted chin up -
2x6 +60

weighted push up -
2x12 +50 lb PR

landmine unilateral row -
2x8 bar +100 lb PR

 

[fufu]

3/30/2022

front squat - (L knee sleeves and belt)
1x12 w/ 225 lb (maybe a PR, not sure)