jf rugby log

**jamalfudge** · 01-16-2017, 04:49 AM

Squat
45x10
135x10
185x5
225x5
275x2
225x5 paused
245x5 paused

OHP
135x3
135x5
155x5x2

**jamalfudge** · 01-17-2017, 04:54 AM

Pull ups
35

Band glute bridge
325x20x4

Nordic ham curl
3x6 can almost do a full rep now

Dips
2x10

KB rows
100x6x3 per side

**jamalfudge** · 01-18-2017, 04:46 AM

Deadlift
135x10
225x5
275x5
Was a little too tight to keep going with these

Hang power snatch
45x5
65x5
75x5
85x5
95x5
105x3
115x3

**jamalfudge** · 01-19-2017, 05:02 AM

Squat
45x10
135x10
185x5
225x5
255x3x10 beltless on the minute

OHP
135x5
145x5
165x1
175x1x3

Nordic ham curl
2x8
1x5

Pull ups
20

Single leg elevated squat
1x5
2x8 all per side

**jamalfudge** · 01-20-2017, 04:55 AM

Sled sprints
110x25mx10
110x25mx4 backward

Pull ups
40

Band glute bridge
325x15x2
325x30

Paused dips
3x5

Double kb snatch
3x10 with 45s

KB rows
100x8x3 per side

KB thrusters
2x8 with 45s

**jamalfudge** · 01-21-2017, 02:42 PM

Deadlift
135x10
225x5
275x5
315x5
345x3
365x3x2
365x4
335x3

BB Row
135x10
155x8x3

**jamalfudge** · 01-23-2017, 05:08 AM

Squat
45x10
135x10
185x5
225x5
265x5x3 belt less

OHP
90x6
135x5
155x3x3

Pull ups
20

Ab wheel
3x10
Think an imbalance between back and abs have been keeping back tight, we'll see if these help.

**jamalfudge** · 01-24-2017, 04:52 AM

Pull ups
40

Band glute bridge
325x25x3

Nordic ham curls
3x5

Dips
3x8

**jamalfudge** · 01-25-2017, 04:48 AM

Hang power snatch
45x5
65x5
75x5
85x5
95x3
105x3
115x3x3

Deadlift
135x10
225x5
275x5
315x4

**jamalfudge** · 01-26-2017, 05:05 AM

Squat
45x10
90x10
135x5
185x5
225x5
275x5x3

OHP
135x3
145x3
155x1
175x1x3
135x6

Reverse hyper
3x10 bodyweight
I'd like expand on these but need to get creative with equipment limitations

Pull ups
20

Single leg elevated squat
3x8 per side

Ab wheel
3x10

**jamalfudge** · 01-27-2017, 04:54 AM

Pull ups
40

Nordic ham curl
3x5+3 negatives

Paused dips
3x5

Glute bridge
325x25x3

Double KB press
3x10 with 45s

**jamalfudge** · 01-30-2017, 04:51 AM

Squat
45x10
90x10
135x5
185x5
225x5
285x5x3 first set beltless

OHP
135x5
155x3
165x2
175x1x3

Pull ups
25

Nordic ham curls
3x5

KB rows
100x6x3 per side

**jamalfudge** · 01-31-2017, 04:47 AM

Pull ups
30

Single leg glute bridge
A bunch

Had to shovel snow, no time for anything else

**jamalfudge** · 02-01-2017, 04:55 AM

Hang power snatch
45x5
75x5
95x5
115x3x3

Deadlift
135x8
225x5
275x5
315x3x2
Still experiencing soreness, going to take a break from deadlifting for 2 weeks

BW reverse hyper
4x10
1x20

**jamalfudge** · 02-02-2017, 05:00 AM

Front Squat
45x10
90x10
135x5
185x5
225x3
255x1x4

OHP
135x5x5

Pull ups
30

Nordic ham curl
3x5

Single leg elevated squat
1x8
2x8 +25# all per side

Double kb press
3x8 with 45s

Double kb rows
3x8 with 45s

**jamalfudge** · 02-03-2017, 05:09 AM

Pull ups
36

Band glute bridge
325x25x4

Nordic ham curl negatives full rom
3x5

Dips
3x8

Double kbsnatch
2x8 w/45s

Ab wheel
3x12

**jamalfudge** · 02-06-2017, 04:43 AM

Squat
45x10
90x10
135x5
185x5
225x5
255x1
295x3x3

OHP
135x5
155x3
180x1x3
155x3
135x5

Pull ups
20

KB rows
100x5x2 each side

**jamalfudge** · 02-07-2017, 04:49 AM

Pull ups
35

Band glute bridge
325x25x4

Nordic ham curls
3x6

Dips
3x8

Elevated single leg squat
2x8
1x10 each side

**jamalfudge** · 02-09-2017, 06:38 AM

Yesterday

Power snatch
45x5
75x5
95x5
105x3
115x2
125x1x3

Nordic ham curl
3x6

Today

Squat
45x10
90x10
135x5
185x5
225x5
275x1
305x3x3

OHP
135x5
145x5x5

Pull ups
20

Single leg elevated squat
4x10 each side

**jamalfudge** · 02-10-2017, 04:51 AM

Pull ups
40

Banded glute bridge
3x20

Nordic ham curls
3x8

Dips
3x10

Ab wheel
3x12

Double kb rows with45s
2x10
1x16

**jamalfudge** · 02-13-2017, 04:40 AM

Saturday

Deadlift
135x10
225x5
275x5
315x5x5

Today

Squat
45x10
90x10
135x5
185x5
225x5
275x1
315x3x3

OHP
135x5
155x3
175x1
185x0

Pull ups
20

**jamalfudge** · 02-14-2017, 04:57 AM

Pull ups
40

Band elevated glute bridge
3x20 started doubling some of the bands, no idea what weight it actually is but glutes were definitely pumped

Nordic ham curls
3x8

Dips
3x8

KB rows
100x8x2 each side

**jamalfudge** · 02-15-2017, 04:41 AM

Double kb snatch
3x8 with 45s

Deadlift
135x8
225x5
275x5
335x5x3

**jamalfudge** · 02-16-2017, 05:01 AM

Squat
45x10
90x10
135x5
185x5
225x5
275x3
135x5 front
185x5 front
225x3 front

OHP
135x5
150x5
150x4
150x3

Single leg elevated squat
3x10 per side

Nordic ham curl
2x5

Pull ups
20

**jamalfudge** · 02-17-2017, 05:00 AM

Pull ups
40

Band glute bridge
3x25

Nordic ham curl
3x8

Dips
3x5 +25#

Double kb rows
3x12 w/45s

**jamalfudge** · 02-20-2017, 04:49 AM

Squat
45x10
90x10
135x5
185x5
225x5
275x3
315x2
315x5

OHP
135x5
155x3
165x1
175x1x5

**jamalfudge** · 02-21-2017, 05:04 AM

Pull ups
40

Band glute bridge
3x25 glutes on fire

Nordic ham curl
3x8

Dips
3x10

Elevated single leg squat
3x8 per side

KB rows
100x8x2 per side

**jamalfudge** · 02-23-2017, 05:02 AM

Squat
45x10
90x10
135x10
185x10
225x5
255x3x10

OHP
135x5
160x1
170x1
180x1x3
155x3

Pull ups
20

Nordic ham curl
3x5

KB row
100x10x2 per side

**jamalfudge** · 02-24-2017, 04:52 AM

Pull ups
30

Single leg squat
3x5 per side

Single leg elevated squat
3x8 per side

Paused dips
3x5

**jamalfudge** · 02-27-2017, 04:54 AM

Squat
45x10
90x10
135x5
185x5
225x5
255x1
295x1
325x1x3

OHP
135x5
160x1
170x1
180x1x4

KB rows
100x8x3 each side

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