jf rugby log

Front squats
1X5 @135, 225, 225, 225

Deads
1X5 @225, 315, 365

Clean and press
1X3 @135
1X2 @165, 185, 185
1X1 @185

Snatch pull from floor
1X3 @135, 155, 175, 175, 175 got these to just under chest height

Clean pull from floor
1X3@ 225, 255, 255

OHS
1X2 @95
Not really worth logging that, I suppose

Klokov press
1X5 @95, 105, 105, 105

Bumpers came yesterday and I was pretty stoked. It's amazing how much of a difference that extra 1.5-2" makes a difference on lifts from the floor. Especially deads. Deads were also done double overhand or with hook grip. The last flap of skin from my torn callus fell off and should be good from here on out.

OHP
1X5 @95, 95, 135, 150
1X3, 2 @170
1X8 @135

Squat
1X5 @135, 225, 265, 285
1X2 @315 fack!
1X10@225 paused atg
1X10@135 front squat paused atg
Frustrated, seem to be weak out of the hole. Might try and deload a little more next week and add an atg paused backoff set like tonite.

Pullups
34

Dips
1X5
3X5 +20#

Pendlay rows
1X5 @135, 185, 185, 185

KB swings
5X25 @100

OHS
1X3 @45, 65, 75, 95,

Clean and press
1X2 @95, 135, 165
1X1 @185
1X0 @205


KB swings
150 @100#

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OHP
1X5 @95, 135, 150, 170
1X7 @145

Squat
1x5 @135, 225, 255, 285
1X3 @315
1X10 @255
Think I might be losing steam with 2nd and 3rd sets at this weight. Might change things up a little on Fri.

Pullups
34

Dips
1x5
4X5 +20#

Pendlay rows
1X5 @135, 190, 190, 190

KB swings
6X25 @100#

Front squat
1X5 @135, 235, 235, 235

Deads
1X5 @225, 315, 375 double overhand and hook on the set of 375
1X8 @335 switched to alternating

Hang full snatch
1X3@45, 65, 65, 65, 65, 65
Thinking of doing some kind of linear progression on these.

Clean and press
1X3 @135
1X2 @185
1X1 @185
Was going for 3x2, think I was just gassed.

Klokov press
1X5 @95, 115, 115, 115

I made some heel inserts out of some shoe sole inserts. Bought two pairs, cut out the heels, stacked them, and cut out a heel shape out of the remaining pieces. There was little to no noticeable compression, and think I got a little less than an inch of a heel to work with. I read a suggestion from a powerlifter to make a heel from linoleum and thought I'd us sole inserts instead. Felt the biggest benefit on snatches, and was able to remove them for deads easily.

OHP
1X5 @95, 135, 155
1X2, 1 @175
1X8 @145

Squat
1X5 @135, 225, 255, 285
1x3 @315 goddammit
1X9@255

Pullups
30

Dips
1X5
3X5 +25#

Pendlay rows
1X5 @135, 190, 190, 190

KB swings
175 @ 100#

Might try a 5x5 Monday for squats and go from there.

"Quick" morning session

OHP
1X5 @95, 135, 155
1X3 @175
1X7 @145

Squat
1X5 @135, 225
5X5 @275

Pullups
15

Dips
1X5
5X5 +25#

Pendlay rows
1X5 @135, 195, 195, 195

KB swings
5X30@ 100#

Another morning workout, before shoveling snow.

Front squat
1X5 @135, 195, 245, 245
1X2 @245 Might have made all 5 reps in my regular lifting slot.

Deads
1X5 @225

That's about it. Ran out of time before having to shovel. I didn't want to get stuck doing too much lifting after digging my driveway out this morning. Might try a little bit more later today.

Deads
1X5 @225, 315, 385 Grip kinda sucked on these
1X1 @405 for the fun of it, managed hook grip
1X8 @345

Hang full snatch
1X5 @45
5X3 @85 First 4 sets were smooth as butter. Missed a couple attempts on the last but pulled it off.

Clean and squat jerk (albeit quarter squat)
1X3 @135, 155, 155
3x2 @155 felt like cardio

Klokov press
1X5 @95, 115, 115 ,115

Kroc rows
1X15@85 each side
Kind of awkward, I sandwiched a pair of 35# plates with small standard plates to fit my adjustable dumbbells but wanted to try these.

OHP
1X5 @95, 135, 155
1X3 @175
2X1 @175
1X10@145

Squat
1X5 @135, 225
5x5 @285

Pullups
30

Dips
1X5
3X5 +30#

Pendlay rows
1X5 @135, 200, 200, 200

KB swings
150 @100#

Kroc rows
1X20 @85 each side

Semi-quick morning session

OHP
1X5 @95, 135, 155
1X3 @175
1X2 @175
1X6 @155

Squat
1X5 @135, 225
5X5 @295
Feels like the first rep on work sets I am leaning a little too far forward and as a result, coming off my heels. I can correct for second rep and remaining, and the problem wasn't as pronounced/wad corrected on fifth set. I think this was part of the problem I had with ramping sets, might stick with 5x5 til the first match in a few Weeks.

Pullups
21

Dips
1X5
5X5 +30#

Pendlay rows
1X5 @135, 205, 205, 205

Front squat
1X5 @135
1X3 @225, 245
Was warming up for a 3x5 @245, tried to utilize bounce out of the hole and dumped the bar.
1X1 @265, 275, 245

Deads
1X5 @225, 315
1X3 @365
1X1 @405
1X5 @345 from 4" deficit

Full hang snatch
1X5 @45
5X2 @95

Clean and squat jerk
1X3 @135
5X2 @175

Clean pulls
1X3 @225, 245, 265

Klokov press
1X5 @95, 120, 120, 120

Kroc rows
1X15 @85 each
1X10 @85 each

OHP
1X5 @95, 135, 155
2X3 @175
1X5 @155

Squat
1X5 @135, 245
5X5 @305
1X4 @275 atg paused was going for 5 missed low despite a couple attempts to bounce the last rep
1x10 @225 atg paused...tough as hell!

Pullups
35

Dips
1X5
3X5 +35#

Pendlay rows
1X5 @135, 210, 210, 210
Some of these were ugly. I might pursue high rep Kroc rows instead.

KB swings
5X30 @110#

I have been anticipating another drawback doing 5x5 @315 for the last couple Weeks. Though for now I feel like 5x5 has been more beneficial for me thus far. Not to say ramping sets will work, I think I need work at a lower weight before I progress. If I hit a wall here I might try doing xxx weight for 3x5 on Monday, xxx weight 5x5 on Friday. Following Monday would be xxx+10#, etc. It might be too close to spring season to see this through, but noted for future reference.

KB swings
8x25 @110#

OHP
1X5 @95, 135, 165, 165, 165

Squat
1X5 @165, 245, 315, 315
Missed after the second rep on third set! Might do 3x3 see how that goes.
3X8 @245 paused atg

Pullups
7X5

Dips
1X8
5X5 +35#

Pendlay rows
1X5 @135, 185, 185, 185 deloaded with better form

KB swings
5X30 @110#

Kroc rows
1X20 @85 each

This has been an overall crappy week, training-wise. Missed Wednesday because of work but kind of needed a day off, felt like I overdid it Monday with squat. I was still feeling the effects at a conditioning session I yesterday. I think I have a bit of tendonitis in my knee. Only updating today because I tested ohp for 1rm.

OHP
1X5 @95, 135
1X1 @185PR

Squat
Not happenin

Did some pulling type lifts today. No real template.

Deads
1X5 @225, 315, 315
1X1 @365 deficit lift

Clean pulls to waist
3X3 @315

Snatch pulls to waist
3X3 @225

Klokov press
1X5 @95
2X10 @95

KB swings
5x30 @120#

Kroc rows
1X15 @85 each side

Hang full snatch
1X5 @45
1X3 @75
5x3 @95

Clean and squat jerk
1X3 @135
1X3 @155
1X1 @185

Little twinge in hammy so quit for the session. Primer match on Saturday, don't want to go overboard til then.

No match tomorrow, so I lifted.

OHP
1X5 @95, 135, 155
3X3 @175

Squat
1X5 @135, 225, 255
5X3 @285

Pullups
30

Dips
1X5
3X5 +45#

Pendlay rows
1X5 @135
3X5 @185

Might try a max next Friday. 335# atg?

OHP
1X5 @95, 135, 155, 175!

Squats
1X5 @135, 225
5X5 @275 focused on controlled ascent

Pullups
30

Dips
1X5
5X5 +45#
Might repeat this Friday

Pendlay rows
1X5 @135
2X8 @185

KB swings
5X30 @100

Kroc rows
2X10 @85 each side

Front squat
1X5 @135, 185
1X3 @225
1X1 @255
1X0 @285

Deads
1X5 @225, 315, 365
1X1 @405
5X3 @335 from 3" deficit

Snatch
1X5 @45
1X3 @80
5X3 @105

OHP
1X5 @95, 135, 160, 160, 160

Squat
1X5 @135, 225
1X1 @275, 325
1X0 @345 missed out of the hole. Maybe try one more on Monday.

Front squat
1X10 @135

Pullups
30

Dips
1X5
3x5 +45#

Kroc rows
1X20 @90 each, 1x15

KB swings
5X30 @120#

OHP
1X5 @95, 135, 165, 165, 165

Squat
1X5 @135, 135, 225

Knee still hasn't been 100% and didn't feel comfortable pushing it today. Not touching a weight til at least next Sunday.

Did some KB swings but nothing else, increased weight though.

4X25 @140
10X15@140 on the minute.

Pretty tough match yesterday but wasn't too beat up.

OHP
1X5 @95, 95, 135, 165, 165
1X3 @135
1X6 @135

Front squat
1X5 @135
3X5 @185

Might try to do front squats 3x per week. I am resetting and trying for more linear progression. I changed up my stance, made it a little wider with toes out, but not powerlifting style. That is a little easier on my knees.

Deads
1X5 @225, 315, 365
1X5 @315 from 3" deficit

Pullups
3X5

Dips
1X5
3X5 +30#

Kroc rows
2X20 @90# each side

Trying some less intense AM workouts to get squat back up. Knee still a little tender but no pain.

OHP
1X5 @135
3X5 @155

Front squat
1X5 @135
3X5 @195

Pullups
3X5

KB swings
4X25 @140

Kroc rows
2x20 @90 each

Probably will do similar Thursday but with dips instead of swings.

Didn't wake up early but got some lifts in before training.

Front squat
1X5 @135
3X5 @205
Pointed toes slightly outward again and feet felt glued to the floor like never before. Going to try squatting 3x a week for a month, matches count but season is short.

Klokov press
3X8 @95

Dips
1X5
3X5 30#

Kroc rows
2X20 @90 each side

OHP
1X5 @135
3X5 @155

Front squat
1X5 @135
3X5 @225

Snatch grip deads
3X3 @225

Deficit deads
1X5 @225, 315
1X1 @365
Read a thread here about deadlifting in raised heels so thought I would give it a go. Didn't like it.

Pullups
3X5

Dips
1X5
3x5 +30#

KB swings
4X25 @140

Kroc rows
2X20 @90 each