jf rugby log

Front squat
135X5x2
185X5
225X3
255X3x10
Last few were a struggle. Might apply the patient system principles here. When I start missing reps, continue until I am able to hit them before increasing weight.

Sumo deads
225X5
295X5x5

Kb swings
100x30x5

Snatch
45X5
75X3
115X2x5
Lost the bar on my sixth set. Knee was a little uncomfortable but no pain. Quit Olying there.

Deads
225X5
315X5
355X3x5

Snatch deads
225X3
255X3x3

Had to be quick today:

OHP
135X5x2
165X5x2
165X3x2
135X8

Pullups
5X6

Barbell row
135X5
165X5x3

Lowered the weight to bee as strict as possible.

I played 10 minutes of touch yesterday and think that was enough to keep me from recovering properly. Felt a little hammy strain when squatting today and that has never happened before. Probably time for a deload, anyway.

Front squat
135x8
205x5
265X3x3
265X2 didn't attempt third due to hammy issue.
225x3x3 paused

[QUOTE=jamalfudge;1254096351]I played 10 minutes of touch yesterday and think that was enough to keep me from recovering properly. Felt a little hammy strain when squatting today and that has never happened before. Probably time for a deload, anyway.

Front squat
135x8
205x5
265X3x3
265X2 didn't attempt third due to hammy issue.
225x3x3 paused[/QUOTE]

Strong front squats lird

[QUOTE=Bignik92;1254901821]Strong front squats lird[/QUOTE]

Thanks, man. But these ARE in pounds, not kg. That said I think I hit a 5rm on my deload day.

Front squat
135X8
205x5
245X5x5

OHP
95X8
135X5
170X1
155X5x5
I was out of town this weekend and wasn't sure wether to go 10x3 or 5x5, thus the 170x1. I know it has only been a couple weeks but I have gotten used to the upper/lower split.

Pullups
4X5

Semi sumo deads
225X5
295X5x5

Barbell row
165X5x5

Dips
3X12

Kb swings
100X30x5

Snatch
45x5
75X3
115x2x3 (power with a couple ohs worked in)
95X3x5

Clean and jerk
135X3
165X2x5

Couple notes, there is an obvious weakness in getting underneath the bar when snatches get heavy. It could be shoulder stability though I don't have pain nor discomfort. Maybe also ankle flexibility...I gave up wearing my homemade inserts. My jerk sucks for the same reason..stability under the bar with bar overhead.

Deads
225X5
275X5
315X5
335x2

Feel like my deads really suck lately. Might try and focus on sumos on MF and make Wed an Oly/pulling day.

Yesterday:
OHP
95X8
135X5
160X5x3

Pullups
5X6
Negatives +35#x5x2

Barbell row
135X5
185X5x3

Dips
1X8
3X6+35#

Front squat
135X8
205X5
255X5x3

Sumo deads
225X5
315X5x5

Pretty stoked about progress. Was a little burnt out though so I skipped swings. Hoping to hit 265x3x10 Monday.

Didn't get a chance to lift yesterday so broke my schedule again. But felt pretty good overall.

Front squat
135X8
215X5
265X3x10
Felt like I could've hit 3x5 but the last couple sets of three were tough.

OHP
95X8
135X5
170X3x2
170X2x4

Pullups
4X5

Sumo deads
245X5
335X5x5

Digging these. No way I could hit 450 conventional by the end of summer but I will be happy with 425 sumo. (again these are more semi sumo).

Altered the plan slightly with rep schemes. Focused more on warm up and did no conventional deads.

Overhead squat
65X5x2

Snatch
85X3
115X3x3

Clean and jerk
135X3+1 jerk in third rep
165X3x3+1 jerk

Snatch pulls
225X3x5

Clean pulls
225X3 almost felt like I could've cleaned this if I were fresh.
275X3x5

OHP
95X8
135X5
170X3x5

Pullups
5X6

Barbell rows
135X5
170X5x5

Dips
3X12

Nothing much to log for Friday. I think I was burnt out from pulling Wednesday and squats sucked. Did get out for a conditioning session yesterday, though. Feel my speed might be improving.

Today:

OHP
95X8x2
135X5
175X3x5

Pullups
5X7

Barbell row
175X5x5

Dips
1X6
+30# x5x3

I think I will try a new formula with my 10x3 squats. Friday will be a new 10x3 day and Monday will be Friday's weight done 3x5. If I fail the 3x5, drop10 pounds and do 5x5, next session do the prior 3x5 weight, then jump to the new 10x3 for the session after that.

Squats sucked again. Think it was upper back fatigue/rounding. Might need to revise my split.

Front squat
165x5
225X5
255X5
255X3
245x3x3 paused

Sumo deads
225X5
275X5
345X5x5

KB swings
100x150 over 4 sets

Snatch
45X3
65X3
85X3
115X3x3 kind of ended up like a lower power snatch

Clean and jerk
135X3
175X3x3 jerks kind of iffy at the end

Clean pulls
225X3
295X3x5

Barbell rows
185X5x3

Kroc rows
100X10 each
100X15 each

Plan was to do upper and lowet today but only got to lower.

Front squat
135X8
185X5
225X3
255X6x4
Drained after that.

Sumi deads
245x5
355X5
Probably need to do a better job ramping.

OHP
95X8
135X5
Fin

OHP
95X8
135X5
165X5x3

Pullups
7X5

Barbell row
135X5
185X5x3

Dips
1X8
35+ BWx6x2

Kroc rows
100x20 each. Did these with my kettlebell. Kind of awkward but works.

KB swings
100X250 spread out over 20 minutes on the minute. Thumbless grip.

Front squat
135X8
185X5
275X1 missed 2nd rep
225X8x3

Back squat
225x3
255X1
295X1 This came up pretty easy but legs were torched.

Sumo deads
225X5
275X5
335X5
365X5

Deficit conventional deads from 3"
225X5
315X3x3

Vacation next week. Not sure what my schedule will be like for the next two weeks. Gonna try to hit the gym though. Might try for a front squat max (295?) Friday. Today I used a 1" board under heels. Might look into lifting shoes soon. Also did a 10 second hold in the front rack position with 365. THAT was tough.

I might try for ramping 1x5 a la Bill Starr. I want to hit and maintain a 315 5rm by the stary if training in August. Just under 2 months to do that. Front squats that is.

OHP
95x5
135X5
155X5
170X5

Snatch
65X3
75X3
115X3x3

Front squat
135X5
185X5

Pullups
6X5

Barbell row
195x5x3

Dips
3X12

No energy for Oly lifts. Might go back to more of a MWF full body. I have been spending too much time working out and then burn myself out when I spend rest days doing housework. Will focus on a plan when I get back from my trip.

Did a quick workout last Saturday before leaving and also Monday. Worked up to a 5rm of 255 both days. Part of the reasoning was I am sure my bar doesn't actually weigh 45# and sure that us partly why I failed last time I traveled.

Today:
Front squat
135X5
185x5
225X5
245X5
265X5
225X8 paused. The 265 came up pretty easily.

OHP
95X8
135X5
155X5
165X5

Klokov press
95X8x2

Pullups
5X6

Sumo deads
225X5
275X5
315X5
345X5
365X5

Barbell row
135X5
185X5x3

Kroc row
100x20 each side

Dips
3X10

Front squat
135X5
185X5
225X5
255X5
275X3
275X1 for kicks
225X8 paused

OHP
95X5
135X5
155X5
170X3

Sumo deads
225X5
275X5
315X5
345X5

Deads
315X5

Pullups
4x5

Barbell row
135X5
195X5x3

Dips
2X10

Kroc rows
100X20 each

Kind of a quick turnaround, might explain some of the low #s on accessories. Went mostly on feel.

Wednesday I was a little torched from playing touch the day before. I managed a few sets of power snatches and some OHS but was in no shape out mindset to continue. Also videoed myself snatching and realized I am pretty slow with the bar! That is something that I will address by increasing frequency or skipping altogether.

Today I am splitting my workout in two halves. A note about today, I used a belt for my heaviest set for the first time since I began lifting again nearly two years ago. I think it made a positive difference. One problem I think I have is coordinating and concentrating on keeping core tight in the middle of the lift.

Front squat
135X5x2
195x5
235X5
255X5
275X5 belted, 5rm, helped me grind out last two reps.

OHP
95X8
135X5
155X5
170x5 belted, 5rm

Sumo deads
225X5
275X5
315X5
335 didn't want to budge. Might try this again later.

Yesterday continued.

Pullups
5X5

Dips
3X10

Barbell row
135X5
185X5x3

Kroc row
100X20x2 each

KB swings
100X15x10
100X10x10 on the minute

Front squat
135X5x2
195X5
235X5
255X5
285X3
235X8

OHP
95X8
135X5
155X5
175X3
145X8

Sumo deads
225X5
275x5
315X5
345X5
As front squats go up having to reset deads.

Pullups
4X5

Kroc rows
100X20x2 each

Gave Oly lifts another try. Felt a lot more stable but didn't quite keep track of every rep, but did concentrate on tapping a few sets.

Power snatch
45x3
65X3
95X3x3
125X1x3 All from hang up to this point
135X1x5 from floor.
Still looked slow, worked on getting hips extended instead of breaking from floor slowly.

Clean and jerk
135X3
165X2
185X1x2


Part of my form looks off a bit when the weight is lighter. I tend to just muscle it up instead of explode. Heavy jerks were a little bit pressed.

Deads
225x5
315X5

I tried to rig a makeshift farmer's walk. I walked around my yard for about 40m holding two 90# plates to dumbbell handles in both hands (180# total). Traps felt fried but was an awkward setup. Might try.something different later to make.

I was burnt Friday, I think my back took a hit from farmers walks on Wed. I managed a few sets of squats but nothing else. Saturday I worked in some conditioning and Kb swings.

Front squat
135X5x2
185x5
225X5
255X3
275x2x5
275x3
This month I am trying patient method, do a weight you can do 6 sets of 2, increase weight when you can do the same weight 6 sets if 4.

OHP
95x8
145X5
165X5
175X3
145X8

Sumo deads
225X5
275X5
315X5
355X5x3

Pullups
5X5

Kroc rows
120X20 each side
120X15 each

Dips
3X10

The 3cm cork heel inserts arrived today and they are great. Only bad news is I only have about 1.5cm of shoe above the heel!

Snatch
45x5
85x3
105x3
135X3x3

The skies opened up soon after and back patio became temporarily flooded. Had to quit there.

hi im 16 years old 84 kg and 5 foot 10,what work out diet and supplement should i take? im a front row rugby player and want to gain size and get toned up

[QUOTE=kevino5889;1274871081]hi im 16 years old 84 kg and 5 foot 10,what work out diet and supplement should i take? im a front row rugby player and want to gain size and get toned up[/QUOTE]

Don't bother with supplements at your age. I lifted and played (American) football when I was 16 and just ate most what I could get my hands on. But you'd also benefit from avoiding processed starchy foods.

For workout program, start with Starting Strength (google or search it here, literally tons of info about it). Focus on compound movements and learn proper technique. Having a knowledgeable coach, workout partner, or both would help you in more ways than one. Good luck, mate!

Front squat
135X5x2
185X5
235x5
255X3
275X3x10

OHP
95X8
145X5
165X5
175X1 burnt from squatting

Deads
225X5
275X5
315X5
Beat. Again.

Pullups
5X6

Kroc rows
120X20
120X15 each side

Dips
3X10