Fu Fu's l337 journal

[fufu]

Today -

flat DB bench press -
3x5 x2 90 lb

unilateral DB row -
3x7 each 120 (straps as finger injury heals)

standing DB OHP bilateral -
3x6 each x2 55 lb

high cable facepull -
3x12 #130

weighted crimp on left hand -

4 fingers, 5x10 seconds 15 lb plus belt and chain
3 fingers (no index), 3x10 seconds 10 lb
2 fingers (middle and ring), 3x10 seconds 5 lb
^did all these in between sets

 

[fufu]

Today -

warm up

back squat -
3x3 w/ 305 lb (tough. didn't get psyched up.)

gym closed early, wasn't able to finish, might do rest of this session tomorrow.

 

[fufu]

Today -

warm up

OHP -
3x5 w/ 130 lb

WCU -
3x5 +40 lb

WPU -
3x8 +50 lb

barbell row -
3x5 215 lb

did weighted crimps for left hand rehab, worked from 10 lb to 25 lb in 2.5 lb increments (between sets). Worked up to 5x10 seconds with 25 lb, no tape, no pain

 

[fufu]

Today -

warm up

back squat -
3x6 w/ 265

RDL -
3x5 w/ 315 lb

front rack Bulgarian squat -
3x5 each 125 lb

weighted crimp
10 lb to 25 lb 4x10 seconds, moving up in 2.5 lb increments, doing 2x10 seconds each increment until I hit the 4x10 w/ 25 lb

 

[fufu]

Today -

warm up

flat DB bench press -
3x5 x2 95 lb

unilateral DB row -
3x6 each 125

DB bilateral standing OHP -
3x5 w/ x2 60

facepull -
3x12 #140

weighted crimp holds -
10 second holds, starting with 10 lb and working up to 25 lb in 2.5 increments, 2 sets per weight, did 2x10 seconds w/ 25 lb, then 1x20 seconds with 25 lb

 

[fufu]

Today -

back squat -
3x6 w/ 275 lb

deadlift -
1x3 w/ 275, 285, 295, 305, 315

unilateral RDL -
3x5 each w/ 155

weighted crimp -
10 second sets, 10 to 27.5 lb in 2.5 lb increments. 5x10 seconds at 27.5 lb, no pain, no tape.

 

[fufu]

Today -

warm up

OHP -
3x5 w/ 135 lb

WCU -
3x5 +45 lb

WPU -
3x8 +55 switch to 3x6 next week

barbell row -
3x5 w/ 225 lb

weighted crimp holds -
10 seconds holds. 10 to 30 lbs in 2.5 lb increments, 1 set each until reaching 30 lb, where I did 5x10 seconds with 30 lb, no pain no tape

 

[fufu]

Today -

warm up

back squat -
3x5 w/ 280 lb

RDL -
3x3 w/ 325 lb

front rack Bulgarian squat -
3x5 w/ 135 lb

weighted crimp -
2x10 seconds with 10 lbs through 30 lb, working in 2.5 lb increments. then 5x10 seconds with 30 lb. In previous posts I said I did 1 set with 10 seconds, but that was in error because I've been doing 2x10 seconds the whole time with all the increments. all left hand to heal partial tendon + pulley tear in left ring finger that occured in late November rock climbing.

 

[fufu]

Today -

warm up

flat DB bench press -
3x5 w/ x2 100 lb

unilateral DB row -
3x5 each w/ 130 lb

DB bilateral OHP -
1x5 x2 65 lb
2x3 x2 65 lb

high cable facepull -
3x12 #150

weighted crimp -
2x10 seconds with 10 lb through 27.5 lb, in 2.5 lb increments. Then 5x10 seconds with 30 lb.

stir the pot -
10 sets of 4 rotations in each direction

 

[fufu]

Today -

front rack Bulgarian squat - (L knee sleeves)
2x5 each w/ 165 lb PR

unilateral RDL -
3x5 each w/ 165 lb

weighted crimp left hand -
10 seconds each set, 10 lb to 32.5 lb in 2.5 lb increments. 5x10 w/ 35 lb. no pain, no tape.

captains chair straight leg raises -
4x6

 

[fufu]

Today -

weighted push up -
1x7 +90 lb PR
1x4 +90 lb

weighted chin up -
3x5 +50 lb

barbell row -
3x3 w/ 235 lb

weighted crimp -
10 lb to 32.5 lb, 10 seconds each set, 2.5 lb increments. 5x10 seconds at 35 lb

stir the pot -
10x5 rotations in each direction

 

[fufu]

Today -

warm up

unilateral RDL -
2x5 w/ 185 lb PR

weighted crimp -
10 seconds, 10 lb to 32.5 lb, 1 set in each 2.5 lb interval. 5x10 seconds with 35 lb. All sets today and previous I've done weighed crimp I do open crimp. no pain no tape

 

[fufu]

Today -

flat DB bench press -
2x6 w/ x2 95 lb

weighted chin up -
1x9 +45 lb PR

unilateral DB row -
1x8 each w/ 120 lb

bilateral DB OHP -
3x8 x2 45 lb

high cable facepull -
2x10 #160

weighted crimp -
10 to 35 lb in 2.5 lb increments, 10 seconds each weight. 5x10 seconds w/ 37.5 lb and then 1x20 seconds w/ 37.5 lb

 

[fufu]

First day back after 6 day rest

back squat -
3x6 w/ 225 lb

RDL -
3x6 w/ 275 lb

front rack Bulgarian squat -
3x5 w/ 105 lb

walk treadmill:
3mph 10% incline, 10 minutes (plus 1 minute warm up and cooldown)

weighted open crimp -
worked up to 45 lb 5x5 seconds, then 1x10 seconds. no pain no tape

 

[fufu]

Today -

flat DB bench press -
3x8 x2 75 lb

unilateral landmine row -
3x8 each 70 lb plus bar + handle

bilateral standing OHP DB -
3x8 x2 40 lb

high cable facepull -
3x12 #100

power circuit -
5 inverted TRX row
5 plyo push up
5 OH med ball slam 15 lb
20 jump rope
5 rounds, 60 second RI

10 minutes treadmill 10% incline 3 mph (additional 1 minute warm up and cool down)

shoulder tap plank -
5 reps each side
3 sets
60 second RI

weighted crimp -
3 fingers w/ 25 lb 3x10 seconds
2 fingers w/ 10 lb 3x10 seconds

mobility

 

[fufu]

Today -

back squat - (belt 5th notch, L knee sleeves)
3x3 265 lb

deadlift -
3x5 275 lb (no straps, no belt)

unilateral RDL -
3x5 each 135 lb

treadmill walking - 10 minutes at 3.5 mph

 

[fufu]

Today -

OHP -
3x6 w/ 115 lb

weighted chin up -
3x3 +35 lb

weighted push up -
3x10 +25 lb

Titan standing t-bar lever row -
3x8 +100 lb

TRX inverted row -
3x5 w/ 1 second pause at top BW

alternating shoulder tap plank -
3x6 each

weighted crimp -
worked up to 45 lb 5x10 seconds, no pain no tape. I'd say my finger is 90-95% recovered at this point.

treadmill -
15 minutes, 10% incline, 3 mph

mobility

 

[fufu]

Today -

back squat -
3x6 w/ 235 lb

RDL -
3x6 w/ 285 lb

front rack Bulgarian squat -
3x5 each 115 lb

dead bugs -
3x10 each

weighted crimps -
5x10 seconds with 45 lb

treadmill -
15 minutes of 10% incline at 3 mph then 5 minutes of flat 3.5 mph

 

[fufu]

Today -

warm up

flat DB bench press -
3x8 x2 80 lb

unilateral landmine row -
3x8 each 75 lb +set up

bilateral standing OHP -
3x8 x2 45 lb

high cable facepull -
3x12 #110

treadmill:
10% incline, 3.0 mph, 20 minutes, not including warm up and cool down

 

[fufu]

Today -

warm up

back squat -
3x3 275 lb

conventional deadlift - (no straps, no belt, as usual)
3x5 285 lb

unilateral RDL -
3x5 each 145 lb

shoulder tap planks -
7 each side, 3 sets

weighted crimp -
worked up to 5x10 seconds with 45 lb each side (no tape, no pain)

some mobility/calisthenics

jump rope -
5x60 reps
3x100 reps
60 second RI

 

[fufu]

Today -

warm up

treadmill -
12 minutes, 3.0 mph, 10% incline

full body mobility

dead bug alternating extension -
3x5 each with 1 second isometric full extension

assault bike -
10 minutes of RPM between 50-60

power circuit -
TRX inverted row w/ 1 second isometric at top
plyo push up
overhead med ball slam w/ 15 lb
renegade row w/ 20 lb DBs
3 reps each
3 rounds
60 second RI

 

[fufu]

Today -

treadmill -
11 minutes, 10% incline, 3.0 MPH while doing finger tendon gliding

OHP -
3x6 w/ 120 lb

WCU -
3x3 +40

WPU -
3x10 +35

Titan standing lever t-bar row -
3x8 +110

captain's chair straight leg raises -
3x5

3 finger (no index) weighted crimp -
worked up to 4x10 seconds each side w/ 35 lb

 

[fufu]

Today -

treadmill -
10 minutes, 3.0 mph, 10% incline, did finger tendon gliding, stretching and and palm crimps

back squat -
3x6 245 lb

RDL -
3x6 295 lb

front rack Bulgarian squat -
3x5 125 lb

shoulder tap plank -
3x8 each side

3 finger weighted crimp (no index)-
2x10 seconds w/ 25 lb
2x10 seconds w/ 35 lb

 

[fufu]

Today -

warm up

treadmill -
10% incline, 10 minutes, 3.0 mph

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

unilateral landmine row -
3x8 each +80 lb

bilateral standing OHP -
3x8 w/ x2 50

high cable facepull -
3x12 #120

dead bug -
3x6 w/ 1 second isometric at full extension

3 finger weighted crimp (no index) -
worked up to 5x10 seconds w/ 40 lb

jump rope -
5x100 reps
60 second RI

 

[fufu]

Yesterday -

treadmill -
10 minutes, 10% incline, 3mph

back squat -
3x3 w/ 285 lb

deadlift -
3x5 w/ 295 lb

unilateral RDL -
3x5 each 155 lb

captain's chair straight leg raise -
3x6

3 finger weighted crimp (no index) -
worked up to 5x10 seconds with x2 45 lb

 

[fufu]

Today -

treadmill -
10 minutes, 10% incline, 3 mph

full body mobility

shoulder tap plank -
3x9 each side

assault bike -
10 minutes 50-55 RPM
5 minutes 60-65 RPM
5 minutes 40-45 RPM

3 finger weighted crimp (no index) -
worked up to 5x10 w/ x2 53 lb

 

[fufu]

Today -

warm up

treadmill -
10 minutes, 10% incline, 3.0 mph, doing finger tendon gliding and palm crimps during walking, which is what I have been doing in last 1-2 weeks.

OHP -
3x6 125 lb

WCU -
3x3 +45 lb

WPU -
3x10 +45 lb

Titan t-bar lever row -
3x8 +120

dead bug with 1 second pause at full extension -
3x7 each side

2 finger weighted crimp (middle and ring) -
worked up to 5x10 seconds w/ x2 30 lb

full body mobility

 

[fufu]

Yesterday -

treadmill -
10 minutes, 10% incline, 3 mph

full body mobility

captain's chair straight leg raises -
3x7

assault bike -
10 minutes at moderate pace

light 2 finger crimp holds

 

[fufu]

Today -

treadmill -
10 minutes, 10% incline, 3 mph

back squat -
3x6 w/ 255 lb

RDL -
3x6 w/ 305 lb

front rack Bulgarian squat -
3x5 each w/ 135 lb

 

[fufu]

Today -

flat DB bench press -
3x8 w/ x2 90 lb (next week, change to 3x6)

unilateral low cable row -
3x8 each #140

bilateral standing OHP -
3x8 w/ x2 55 lb (next week, switch to 3x6)

high cable facepull -
3x12 #130

2 finger weighted crimp (middle and ring) -
worked up to 5x10 w/ x2 25 lb (using weight plates is definitely harder than using finger tips on KB handle since there there is less area for the finger tips, and the weight isn't directly below where you are holding it).

shoulder tap planks -
3x10 each side

jump rope -
6x100 reps
60 second rest interval

full body mobility throughout workout