jf rugby log

Goblet squat
45x10

Front squat
135x3
185x1
225x1
255x1
245x5

OHP
135x5
155x1
175x1
200x1 HUGE pr
160x5
150x5

Drop snatch
45x3
75x3
95x3

KB rows
130x10
130x12 each side

Goblet squat
45x10

Back squat
135x3
185x1
225x1
255x2
275x2
295x2
255x5

Pull ups
35

Dips
2x8 paused
+25#x4
+50#x4

Snatch
45x3
75x3
95x3
115x1
125x1
135x1
145x1 pr
Came to a bit of a revelation with these. Started with a little bit wider stance, toes out. It was a LOT easier to catch the bar low(er).

Clean and jerk
135x1
155x1
175x1
195x1
205x0
Similar idea with the jerk, aim about 45 degrees outward, makes it so much easier to work with.

Deadlift
225x5
295x5
335x4x4
375x2
415x1 was supposed to get 2.
335x10

Goblet squat
45x10

Back squat
135x3
185x3
225x2
255x2
285x2
315x2
275x5

OHP
135x5
165x3
185x1

Pull ups
12
All I had time for

Goblet squat
45x10

Front squat
135x3
185x2
225x1
255x1
275x1
135x10

Dips
2x10
1x5 weighted
1x5

KB rows
130x10x2 each side

Goblet squat
45x10

Back squat
135x3
185x2
225x1
255x1
275x1
295x1
315x1

BTN OHP
95x8
115x8
135x3

Pull ups
30

Goblet squat
45x10

Snatch
75x3
95x3
115x2x5

Clean and jerk
135x2
175x2x5

Yesterday afternoon did some quick deadlifts

Deadlift
225x5
315x5
365x5

Snatch grip
225x5
275x5
315x5

Today

Goblet squat
45x10

Front squat
135x3
185x2
225x1
245x1
265x1
285x1

OHP
135x5
155x3
185x2 2rm
165x5

KB rows
130x12x2 each

Goblet squat
45x10

Back squat
135x3
185x3
225x3
275x3
295x1
315x1

Pull ups
40

Dips
2x10 paused
1x5 weighted
1x5

Walking lunges
a bunch in 5 minutes straight, some weighted

I always assumed that because I can comfortably get into a deep squat i had decent mobility. Decided to take a look at where the bar sits in my bottom position on front squats and it sits right over my toes. Been working on hip mobility to remedy this. All this time I have pretty much been muscling the weight up.

Snatch
75x3
105x3
135x1x3
felt like the best snatches I've had, form-wise, ever

Clean and jerk
145x2
165x1
185x1
205x0

Deadlift
275x5
335x3
365x1
405x1
425x1 recent pr
365x1

Front squat
45x10
135x3
225x3
255x3
275x1x3
185x10
These were tough. Used a slightly wider stance forcing knees out.

OHP
135x5
165x3
185x2

Pull ups
35

Goblet squat
45x10
135x3
185x3
225x3
255x3
275x3
295x1x3
255x5
aSame deal here with bar placement. If you were really anal about describing the position, I'd call it somewhere 2/3 high bar and 1/3 low. Did these beltless.

KB rows
130x12x2

Paused dips
3x10

Front squat
45x10
135x3
185x3
225x3
255x3
265x3
245x5

BTN OHP
95x10x2
15x8

Pull ups
30

Goblet squat
45x10

Snatch
85x3
105x2
125x2x4 These were ugly today

Clean and jerk
135x2
165x2
185x2

Decided to do some deadlifts/cardio this afternoon:

Deadlift
225x5
275x5
315x5
375x5
345x6
315x10

Snatch Deads
245x3
295x3
335x3

Back squat
135x10 for the fun of it

Goblet squat
45x10

Back squat
135x5
185x5
225x5
255x5
275x5

OHP
135x5
155x3
165x1
185x1

Goblet squat
45x10

Front squat
135x3
185x3
225x3
255x1
275x1x3
245x5x2

Pull ups
30

Weird, got an earlier start but ran out of time.

Did some lifts yesterday but nothing worth logging. A little too much partying the night before.

Today

Goblet squat
45x10

Front squat
135x3
185x3
225x3
255x1
275x1
295x1
245x5x2

OHP
135x5
165x3
185x1

Pull ups
30

Clean pulls
225x3
245x3x2

Goblet squat
45x10

Back squat
135x2
185x2
225x2
265x2
295x1x4
295x2x3

Dips
2x10
1x5
1x5 weighted

KB rows
130x12 each side
130x15 each side

Walking lunges
5 minutes straight

Goblet squat
45x10

Front squat
135x5
185x3
245x5
255x4
265x3
275x2
285x1

BTN OHP
95X8
115X8
105X8

Pullups
30

Goblet squat
45x10

Muscle snatch + drop snatch
45x5
75x5

Snatch
95x2
105x2
115x2x2

Clean and jerk
135x2
155x2
175x2

Snatch pull
175x3x2

Deadlift session just because

Deadlift
225x5
295x5
335x5
385x5

Snatch DL
225x3
295x3
335x3

SLDL
225x5
295x5
335x5

Front squat
135x5
225x5

Goblet squat
45x10

Back squat
135x3
185x3
225x3
255x1
255x3
275x1
275x3
295x1
295x3

OHP
135x5
155x3
175x1
155x5
145x5

KB rows
130x10 each

Goblet squat
45x10

Front squat
135x3
185x3
225x3
265x2x5

Pull ups
35

Dips
3x10

Back squat
135x5
185x5
225x5
275x5
295x5

OHP
135x5
155x3
165x3
175x3

Pull ups
30

Muscle snatch & drop snatch
45x5
75x5

Snatch + drop snatch
95x2
115x1x5

Clean and jerk
135x2
155x1
175x1x3
185x1

Deadlift
225x5
275x3
315x1
385x1x10 on the minute

Front squat
45x10
135x3
185x3
225x3
275x2x5

OHP
135x5
155x3
175x1
185x1x3
155x5

Pull ups
30

Deficit SLDL
225x5
275x5
315x5

Back squat
135x5
185x3
225x3
275x3
315x3x3

Snatch pull
135x3
155x3
185x3

Dips
3x10

KB rows
130x10 each

Front squat
135x3
185x3
225x3
275x3x3

BTN OHP
95x8
115x8
115x6

Pull ups
30

Muscle snatch +drop snatch
45x5
75x5

Snatch
95x2
115x2x3
Tried these with a slightly narrower grip, maybe 2" or less on each side. Felt weaker but much more stable.

Clean and jerk
135x2
155x2
175x2x3