Fu Fu's l337 journal

[fufu]

Yesterday -

weighted chin up -
1x3 +82.5 lb PR

200 lb BW

 

[fufu]

First session back after 6 days off.

front squat - L knee sleeves
3x5 w/ 175 lb

trap bar DL -
3x5 w/ 275 lb

unilateral RDL barbell -
3x6 each side w/ 95 lb

front rack box step up -
3x6 each side w/ 65 lb, not alternating and not moving working foot position until done with all reps

treadmill -
10 minutes w/ 20% incline 2mph
quick cool down

hip mobility
t-spine mobility
shoulder mobility

 

[fufu]

Today -

warm up

flat DB bench press -
3x8 w/ x2 80 lb

weighted chin up -
3x3 +35 lb

bilateral DB OHP -
3x5 w/ x2 50 lb

DB row unilateral -
3x8 w/ 90 lb

circuit:
6 reps inverted TRX row (feet on box)
6 reps TRX push-up (feet on box)
10 reps box jump

~1 minute rest

box height same for all, height at knee level
TRX hard cylinder handle just above knee cap

hip mobility
t-spine mobility
shoulder mobility

 

[fufu]

Today -

back squat - (switched to high bar, easier on my elbows. L knee sleeves, belt 5th notch)
3x5 w/ 225 lb

RDL - (straps, no belt, like usual)
3x5 w/ 265 lb

front rack Bulgarian squat - (knee sleeves back up)
3x6 each side w/ 65 lb

single leg deadlift -
3x5 each side w/ 135 lb (compared to the single leg RDL, these have a faster eccentric, completely letting weight rest on the ground, and then a positional retightening before lifting again, keeping hands on the bar the whole time)

hill sprints -
5 rounds. start at yellow pole, sprint to top, then immediately walk down to yellow pole, sprint up as soon as I get down there)

hip mobility
t-spine mobility
shoulder mobility

Good stuff. Enjoying the new movements and not focusing on the heavy weight. Enjoying less volume too.

 

[fufu]

Today -

warm up

OHP -
2x5 w/ 125 lb
1x10 w/ 125 lb progress by 5

weighted chin up -
3x5 +25 progress by 5

weighted push up -
3x8 +25 potentially progress by 10

low cable unilateral row -
3x8 each side #55

10 minutes 20% incline with 2.5 mph

hip mobility
t-spine mobility
shoulder mobility
knee mobility

 

[fufu]

Today -

front squat - (L knee sleeves)
3x5 w/ 185 lb

trap bar deadlift -
3x5 w/ 285 lb

single leg RDL -
3x6 each w/ 105 lb

front rack step up -
3x6 each w/ 75 lb

10% incline, 3 mph, 15 minutes

hip mobility
t-spine mobility
shoulder mobility
knee mobility

Good stuff.

 

[fufu]

Today -

warm up

flat DB bench press -
3x8 w/ x2 85 lb

weighted chin up -
3x3 +40 lb

bilateral DB OHP -
3x5 w/ x2 55 lb

DB unilateral row -
3x8 each w/ 95 lb

power endurance work -
box squat to knee joint line height, OH downward slam with 12 lb slam ball
5 each, 8 each, 10 each, 12 each, 15 each (60 second rest between)

hip mobility
t-spine mobility
shoulder mobility
knee mobility

Good stuff.

 

[fufu]

Yesterday -

high bar back squat - (L knee sleeves and belt)
3x5 w/ 235 lb

RDL -
3x5 w/ 275 lb

front rack Bulgarian squat -
3x6 each w/ 75 lb

single leg deadlift -
1x5 each w/ 145 lb (felt a strange sensation throughout right lower back and right hip, then a sudden increase in mild nerve sensations. stopped these. These are awkward and hard to reset from a dead stop while maintaining good back position. Doing a single leg RDL is totally fine, but the dead stop and reset on these don't feel good for my back, despite the light load.) switch to either cable pull throughs or Bulgarian style RDL

hip mobility
t-spine mobility
shoulder mobility
knee mobility

 

[fufu]

Yesterday -

OHP -
2x5 w/ 130 lb
1x10 w/ 130 lb

weighted chin up -
3x5 +30 lb

weighted push up -
3x8 +30 lb

landmine unilateral row -
3x8 each side bar + 65 lb

hip mobility
t-spine mobility
shoulder mobility
knee mobility

Good stuff.

 

[fufu]

Today -

front squat - (L knee sleeves)
3x5 w/ 195 lb

trap bar deadlift -
3x5 w/ 295 lb

unilateral barbell RDL -
3x6 each side w/ 115 lb

front rack barbell step up -
3x6 each w/ 85

treadmill -
10 minutes at 10% incline, 3 mph

hip mobility
t-spine mobility
shoulder mobility
knee mobility

 

[fufu]

yesterday -

DB bench press -
3x8 x2 90 lb

weighted chin up -
3x3 +45 lb

DB bilateral OHP -
3x5 x2 60 lb

DB unilateral row -
3x8 each w/ 100 lb

power endurance circuit -
box jump (top of box is at my finger tips with my arms relaxed at my sides), 16 lb slam ball
5, 6, 7, 8, 9, 10 each
1 minute rest intervals

treadmill -
10% incline, 3 mph, 10 minutes

hip mobility
t-spine mobility
shoulder mobility
knee mobility

 

[fufu]

Today -

warm up

back squat - (L knee sleeves, belt 5th notch)
3x5 w/ 245 lb (stance slightly more narrow than usual, with toes pointed out slightly more than usual. felt good on back and knees. keep doing this)

RDL -
4x5 w/ 285 lb

front rack Bulgarian squat - (L knee sleeves)
3x6 each w/ 85 lb

treadmill -
15 minutes, 10% incline, 3.5 mph
5 minutes, flat, 4.0 mph

hip mobility
t-spine mobility
shoulder mobililty
knee mobility

 

[fufu]

Yesterday -

OHP -
2x5 w/ 135 lb
1x10 w/ 135 lb

weighted chin up -
3x5 +35 lb

weighted push-up
3x8 +35 lb

low cable unilateral row -
3x8 each #66

treadmill
5 minutes 3mph 15% incline
6mph, 15% incline, 30 seconds running, 30 seconds active recovery walking off of treadmill, 3 rounds
10 minutes walking at varied speed and incline
Next time, do 6mph, 20 seconds running, 40 seconds rest, at least 5 rounds.

 

[fufu]

Today -

front squat -
3x5 w/ 205 lb

trap bar deadlift -
3x5 w/ 305 lb

unilateral barbell RDL -
3x6 each w/ 125 lb

front rack barbell step up -
3x6 each w/ 90 lb progress by 5 moving forward

treadmill -
20 minutes, 3.5 mph, 10% incline

 

[fufu]

Yesterday -

warm up

DB bench press -
3x8 w/ x2 95 lb

weighted chin up -
3x3 +50 lb

DB bilateral OHP -
3x5 w/ x2 65 reduce reps next session

unilateral DB row -
3x8 each w/ 105 lb

power endurance circuit -
box jump (same height as last time), plyometric push up to ~8 box, then plyometric push up off box to flat, 16 lb overhead med ball slam
60 seconds rest between rounds
5 reps each, 6, 7, 8 (last set only did 4 of push ups, because 1 rep is technically 2 plyo push ups, which was too fatiguing)

hip mobility
shoulder mobility
t-spine mobility
knee mobility

 

[fufu]

Today -

back squat -
3x5 w/ 255 lb (L knee sleeves, belt 5th notch)

RDL -
4x5 w/ 295 lb

front rack Bulgarian squat -
3x6 w/ 95 lb

treadmill -
15 minutes, 10% incline, 3.5 mph

 

[fufu]

Today -

warm up

OHP -
2x5 w/ 140 lb
1x10 w/ 140 lb

weighted chin up -
3x5 +40 lb

weighted push up -
3x8 +45 lb

low cable unilateral row -
3x8 each #71.5

treadmill -
21 minutes, 10% incline, 3.5 mph

hip mobility
t-spine mobility
shoulder mobility
knee mobility

Good stuff.

 

[fufu]

Yesterday -

front squat - (L knee sleeve, no belt)
3x5 w/ 215 lb (definitely getting great depth) next week wear belt

trap bar deadlift -
3x5 w/ 315 lb (felt easiest it has in a while, still no need for chalk yet)

unilateral barbell RDL -
3x6 each side w/ 135 lb

front rack step up -
3x6 each w/ 95 lb progress by 5

hip mobility
t-spine mobility
shoulder mobility
knee mobility

Despite being flattened by my booster on Thursday and eating fewer calories than usual, I felt stronger than usual on Friday.

 

[fufu]

Yesterday -

DB bench press -
3x8 w/ x2 100 lb (felt great to hit this milestone weight again. do 3x5 next session)

weighted chin up -
3x3 +55 lb

DB bilateral standing OHP -
3x3 each side w/ x2 70 lb do 3x4 next week with same weight, make sure to warm up close to working sets and get psyched up

unilateral DB row -
3x8 each w/ 110 lb

power endurance circuit -
box jump, plyo push up, downward 16 lb med ball slam
5 6, 7, 8 each
60 seconds rest between circuit do same thing next week, but go up to 9

treadmill -
12 minutes, varying incline and speed.

 

[fufu]

Yesterday -

warm up

back squat - (L knee sleeves, belt 5th notch)
3x5 w/ 265 lb

RDL - (straps, no belt, as usual)
4x5 w/ 305 lb

front rack Bulgarian squat - (L knee sleeves)
3x6 each w/ 105 lb

treadmill -
4mph, 10% incline, 10 minutes
4 minute cooldown 3mph, flat

hip mobility
t-spine mobility
shoulder mobility
knee mobility

Feeling strong (relative to my post-injury training starting in April 2021), despite being in a caloric deficit to the past 5.5 weeks.

 

[fufu]

Today -

warm up

OHP -
2x5 w/ 145 lb
1x8 w/ 145 lb

weighted chin up -
3x5 +45 lb

weighted push up -
3x8 +50 lb (used x2 25 lb bumper plates, stack them and put them on back at the same time)

low cable unilateral row -
3x8 each #77

treadmill -
22 minutes, 10% incline, 3 mph
few minutes cool down on flat

hip mobility
t-spine mobility
shoulder mobility
knee mobility

Good stuff.

 

[fufu]

Today -

front squat -
3x5 w/ 225 lb (L knee sleeves, put on belt first time this phase, 5th notch) (wasn't feeling these, but made them happen with great depth and technique)

trap bar deadliflt -
3x5 w/ 325 lb (no belt. these felt snappy and easy. still have hyperawareness of my low back sometimes when I lift. no pain or any related symptoms.)

unilateral barbell RDL -
3x6 w/ 145 lb PR (need to to start resting between sides to recover forearms and lats)

I'm cutting out front rack step up moving forward, including this workout.

hip mobility
t-spine mobility
shoulder mobility
knee mobility

Hot, humid, not feeling to motivated, but made it happen.

 

[fufu]

Yesterday -

warm up

DB bench press -
3x5 w/ x2 105 lb (felt great to press over the 100's. felt confident. do 3x3 next week)

weighted chin up -
3x3 +60 lb

DB bilateral OHP -
3x8 w/ x2 50 lb

unilateral DB row -
3x8 each w/ 115 lb (no straps)

power endurance circuit -
box jump, plyo push-up, downward slam w/ 16 lb slamball
5, 6, 7, 8, 9 each
60 second rest between rounds

treadmill -
15 minutes, between 3.5-4.0 mph, no incline

hip mobility
t-spine mobility
shoulder mobility
knee mobility

Fun session.

 

[fufu]

Today -

warm up

back squat -
3x5 w/ 275 lb (felt awesome last set. snappy reps, good depth, lots left in the tank, and no knee discomfort)

RDL -
3x5 w/ 315 lb (volume PR with this weight since injuring my back in March 2021)

front rack Bulgarian squat -
3x6 each w/ 115 lb PR

treadmill -
15 minutes, 3.5 mph, no incline

hip mobility
t-spine mobility
shoulder mobility
knee mobility

 

[fufu]

Today -

warm up

OHP -
2x5 w/ 150 lb
1x6 w/ 150 lb (had another rep in the tank I think, and that's without me psyching up for these as much as I used to) (bar touching collar bone, as usual this phase)

weighted chin up -
3x5 +50

weighted push up -
3x8 +55 lb

low cable unilateral row -
3x8 each w/ #82.5

treadmill -
20 minutes, 3 mph, 10% incline

hip mobility
shoulder mobility
t-spine mobility
knee mobility

Good stuff.

 

[fufu]

Today -

front squat - (L knee sleeves, belt 5th notch)
3x3 w/ 235 lb

trap bar deadlift - (no belt, as usual)
3x5 w/ 335 lb (felt snappy and confident, better than last week. strength is totally there, it's just moving past the mental block of re-injury)

unilateral barbell RDL -
3x6 each w/ x2 155 lb (continue to rest between sides)

treadmill -
10 minutes, 3 mph, 10% incline

hip mobility
t-spine mobility
shoulder mobility
knee mobility

Good stuff.

 

[fufu]

Yesterday -

warm up

DB bench press -
3x5 w/ x2 110 lb (was originally going to attempt 3x3, but felt easier than last week, surprisingly) (attempt PR next week, warm up with 100, 105, and 110s)

weighted chin up -
3x3 +65 lb

DB bilateral OHP -
3x8 w/ x2 55 lb

DB unilateral row -
3x8 each w/ 120 lb

power endurance complex -
box jump, plyo push-up, 16 lb slam ball downward slam
10 each, 3 rounds, 60 second rest intervals

treadmill -
15 minutes, 3.5 mph, no incline

hip mobility
t-spine mobility
shoulder mobility
knee mobilility

Good stuff.

 

[fufu]

Yesterday

back squat -
3x3 w/ 285

warmed up in RDL, wasn't feeling it. no pain at all, but just wasn't focused, didn't want to risk anything.

front rack Bulgarian squat -
1x5 each w/ 125 lb PR

I will take a rest break soon.

 

[fufu]

Today -

flat DB bench press -
1x8 w/ x2 50
1x5 w/ x2 60
1x3 w/ x2 70, 80, 90, 100
1x2 w/ x2 105, 110
1x1 w/ x2 110
1x6 w/ x2 115 lb PR (feels great to set an absolute weight PR in an upper body compound pushing movement - it's been a long time. I've never pressed more than the 110 lb dumb bells, and these felt really confident. Preparing for the rep, I was not feeling very confident. I almost didn't even attempt it. I did an extra warm up set with 110 just to make sure I had it in me without headphones. The extra warm up set went well, so I decided to go for it. Once I got pressing, I felt super strong. No headphones, since I recorded the PR with my phone. it's been almost exactly three years since I set an absolute weight PR in the flat DB bench press. that's largely due to training without access to heavy enough dumb bells, though)

weighted chin up -
3x5 +55 lb

weighted push up -
1x12 +60 lb PR (BW = 194 lb)
1x8 +60 lb

unilateral low cable row -
3x8 each w/ #88

hip mobility
shoulder mobility
t-spine mobility
knee mobility

Awesome session. Wasn't planning on the DB bench press PR today, but I went for it.

 

[fufu]

Today -

warm up

trap bar deadlift - (no belt)
3x5 w/ 345 lb

unilateral RDL -
2x5 each w/ 165 lb PR

treadmill:
15 minutes, flat, 4 mph

hip mobility
t-spine mobility
shoulder mobility
knee mobility