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Morning session
OHS
95X5
135X3
135X5
Front squat
135X5
225X5
295X1x4
225X8
225x7x2 These were grinders
OHP
135X5
155X3
165X3x3
165X2x5
140X7
140X6
140X5
Did a lot of lifting yesterday in practice, pressing was a challenge. Deadlifts later this afternoon.
Deads
225X8
315X5
365X3x3
365X2x5
Clean pulls
315X3x3
Snatch pulls
225X5x3
Pullups
10X3
Dips
4X5
KB rows
120X11x2 each
Dude, you lift?
No way!
Subbed for progress through injuries.
[QUOTE=LaughingStorm;1302511801]Dude, you lift?
No way!
Subbed for progress through injuries.[/QUOTE]
The struggle is real, my friend. I reluctantly took Sunday off for that reason.
But stick around... I don't get many visitors here (misery.jpg theshining.gif)
Today:
OHS
45x10
95X5
135X5x2
Front squat
135X5
225X5
295X1x5
225X8x2
225X7
OHP
135X5
165X3x4
165X2x4
140X7x2
140x6
Deads
225X3 (+3sumo)
315X3 (+3sumo)
365X3x4
365X2x4
Snatch pulls
225X3x3
Pullups
21 over a few sets
KB rows
120X12x2 each
Dips
3X6
[QUOTE=jamalfudge;1302602441]The struggle is real, my friend. I reluctantly took Sunday off for that reason.
But stick around... I don't get many visitors here (misery.jpg theshining.gif)
[/QUOTE]
I visit on occasion. I like seeing people making progress.
[QUOTE=jamalfudge;1302602441]The struggle is real, my friend. I reluctantly took Sunday off for that reason.
But stick around... I don't get many visitors here (misery.jpg theshining.gif)[/QUOTE]
After you opened my eyes to the glory that is Rugby? Yeah, I'll be around.
^^ You check out any of your local teams?
[QUOTE=streetlegaltank;1302693051]I visit on occasion. I like seeing people making progress.[/QUOTE]
Schweet. You run track?
[QUOTE=jamalfudge;1302742721]^^ You check out any of your local teams?[/QUOTE]
Yep, caught a game and talked to some dudes on the team.
[url]http://harrisburgrugby.com/[/url]
[QUOTE=LaughingStorm;1302759161]Yep, caught a game and talked to some dudes on the team.
[url]http://harrisburgrugby.com/[/url][/QUOTE]
Awesome I think you'll have a blast.
No injuries to report but just sore and hungover. Kept it kind of short today.
OHS
45X10
95X5
135X5x2
Front squat
135X5
225X5
305X1
No back off sets at all today.
OHP
135X5
165X3x5
165X2x3
Pullups
bwx5x6
Dips
3X7
KB rows
130X6x2 each
KB swings 130x10x20
I assumed all rugby workouts were done with a hangover.
[QUOTE=LaughingStorm;1304038341]I assumed all rugby workouts were done with a hangover.[/QUOTE]
I did hit a DL PR buzzed once...
[QUOTE=jamalfudge;1304238031]I did hit a DL PR buzzed once...[/QUOTE]
Yeah, we got plastered and had a bench press comp. I'm surprised that nobody died that day.
This morning:
OHS
45X10
95X5
135X5
Front squat
135X5
225X5
305X1
305X0 miss
235x3x5 paused
This afternoon, wasn't happy with the miss so went back to get it.
Front squat
135X5
225X3
275X3
305X1x2
OHP
135X5
165x3x6
165X2x2
140X7x2
140X6
These went up easy
Deads
225X5
315X5
385X1x5
Clean pulls
315x3x3
Snatch pulls
225X3
245X3x2
Pullups
30 over a few sets
KB rows
130X6x2 each
Dips
3X7
[QUOTE=jamalfudge;1302742721]
Schweet. You run track?[/QUOTE]
Not anymore. I still like to run though.
Took off Sunday, got a few sets of squats in but missed working sets. Focused a little more on warmup today.
OHS
45X10
95X5
135X5
Front squat
135X5
225X3
255X1
275X1
305X1x4
235x4
235X3x4
OHP
135X5
165X3x7
165X2
140X7
140X5
Deads
225X5
315X5
Back and hammies were uncomfortable, decided against heavy pulling.
Clean pulls
315x3x3
Snatch pulls
225X3
245X3
Pullups
25
Dips
3X8
KB rows
130X7x2 per side
Might have trouble lifting this weekend...will be in Chicago for All Blacks vs USA Eagles at Soldier field!
Good lifting going in here. I know some guys from the team in Tampa are going up to the Chi to catch the game. Have fun. I'll be playing in Miami, but I may try to catch it once we're done playing if I can. Kickoff is 3:30, right?
[QUOTE=FLChamp;1307372131]Good lifting going in here. I know some guys from the team in Tampa are going up to the Chi to catch the game. Have fun. I'll be playing in Miami, but I may try to catch it once we're done playing if I can. Kickoff is 3:30, right?[/QUOTE]
Thanks man. KO is 3:30. Good luck Sat as well.
[QUOTE=jamalfudge;1307352401]Might have trouble lifting this weekend...will be in Chicago for All Blacks vs USA Eagles at Soldier field![/QUOTE]
Jelly as fukk that you'll be there, should be awesome!
RIP USA Eagles.
[QUOTE=LaughingStorm;1307496661]Jelly as fukk that you'll be there, should be awesome!
RIP USA Eagles.[/QUOTE]
Yeah it was a bloodbath. But an awesome weekend nonetheless.
Today:
OHS
45x10
95X5
135X3
Front squat
135X5
225X3
255X1
275X1
305X1x3
Missed 4th and 5th attempts...still recovering from weekend of excess and long cramped van ride.
235X4x2
235X3x3
OHP
135X5
165X8x3
140X8
Deads
225X5
315X5
365X5
Pullups
25 over several sets
Dips
3X8
KB rows
130X8x2 each
Not sure what my lifting schedule will be like this week. There's a friendly scheduled that might get canceled followed by last match next week. Might lift Wed and Fri on a limited basis.
Front squat
135X5x2
225X3
255X1
275X1
305X1x5 These went up pretty easy
No practice, conditioning next
Resume front squat
135X3
225X3
245X3x3 paused
OHP
135X5
170X2x8
KB rows
130X8x2 each.
Not bad for a weird lifting week.
Sooo yesterday I did a few warmup sets of squats and wasn't feeling it. Decided to make today my main lifting day this week. Got to my second working set and lost the bar as I was re racking the bar. No clue how it slipped. Bar ended up bending and broke a 2.5 plate. On deload until I get a new one.
Here's what I got done today:
Front squat
135X5
225X3
255X1
275X1
305X1x2
I do tend to lean forward while front squatting due to leverages but I lost this while attempting to rerack after the set.
One other thing I did notice (note my comments from last week) weight was going up easy. I was doing planks as a part of conditioning two days prior and felt afterwards like that contributed. So I ended up doing some planks today after my incident, weighted and side.
mirin front squats.
[QUOTE=streetlegaltank;1311269741]mirin front squats.[/QUOTE]
Thanks. I ordered a cheapo Troy barbell from a box retailer, might not get in til next week, then I'll be heading out for vacation. I might be able to track down a borrowed bar in the meantime but might be in for a longer deload than thought.
I really wanted a OFW Wonder Bar or Rogue Beater Bar but both were slightly out of budget. Bah.
Tracked down a borrowed bar that wasn't being used, woke up today to get a lift in but wasn't too effective.
Front squat
135x5x2
225X3
255X1
275X1
305X1
245X3x3 first two sets paused
OHP
135X5
165X3x3
Deads
225x5
315X5
365X0
KB rows
130X8x2 each
Bar I borrowed was actually 45#, my busted one was around 38. This plus early AM didn't feel too hot. Conditioning/practice later today and last fall match this weekend.
Goals for spring: only number I want to put here is to be able to rep 315x5 for front squats. Hopefully lifting schedule will be squat, ohp, deadlift twice a per week with Hepburn method, and do pullups, dips, rows planks the very next day.
Went back last Thurs and ramped up to 365x5 on deads. I don't think my body is coordinated enough to dl in the morning.
Today
OHS
45X5
95X3
135X3
Front squat
135X5
225x3
255X2
295X1x5
235X3x3 paused
OHP
135X5
165X2x8
Deads
225X5
315X5
Sumo deads
225X5
275X5
315X5
Still feeling out the new heavy, correct bar
Pullups
30
KB swings
130X20x3
Dips
3X8
KB rows
130X5x2
Planks
70#x30 secs x 3
OHS
45x5
95X5
135X3x2
Front squat
135X5
225X3
255X2
295X1x3 missed 4th single
255x2x7
225X5
OHP
135X5
165X3
165X2x7
135X6x3
Deads
225X5
315X5
345x5
375X4
Clean pulls
315X3x3
Snatch pulls
225x3x3
Glute ham raise
3X5
Get yourself a proper rack and bar yet?
[QUOTE=LaughingStorm;1314177141]Get yourself a proper rack and bar yet?[/QUOTE]
Bar arrived. I've had some decent squat stands for a while now. Only thing I don't like about the new bar is that it has the hex nut sleeve dollars but not a legit complaint.
Today
Pullups
30
Dips
3X10
KB rows
130x5x3
Farmers Carries
180x100ftx4
Used the sleeves from broken bar for these. Cheap or inventive?
KB swings
130X30x2
Weighted planks
BW+70x30 secs
I didn't have a good enough connection on vacation to log but I did hit the gym. Looked like a normal session crammed into an hour.
Front squat
45X10
125X5
225X5
255X3x7
OHP
135X5
165X3x7
Sumo deads
225X5
275x5
315X3x3
225X12
Cliffs of vacation?
[QUOTE=LaughingStorm;1317499751]Cliffs of vacation?[/QUOTE]
Here are cliffs from beginning:
-OP buys week timeshare for $1k (good forever) with hopes of trading a couple years' weeks to go somewhere cool (had South America in mind)
-OP settles for SoCal desert due to lack of availability
-get to desert to discover OP is allergic to the desert somehow, also full of retirees
-broke 3 week no booze for some local IPAs
-hike a few nearby trails, visit San Diego
-get delayed on travel home
Front squat
45X10
135X5
225X5
255X3x6
OHP
135X5
155X3
170X3x3
135x8
Deads
225X5
315X5
365X3
365X5
315x8
Snatch grip deads
225X5
245X5
265X5
Pullups
35
Dips
3X10
KB rows
130X6x3 each
KB swings
130X25x3
Front squat
45x10
135X5
225X5
265X2x5
225X5x3
OHP
135X5
170X3x5
140X8
Sumo deads
225X5
275x5
315X5
335X5
275X10
Front rack static hold
315X10 secs
405X10 secs
I think I respond well to the backoff sets. Especially front squats. By the time I teach the 5th rep I am really feeling it in upper back.
[QUOTE=jamalfudge;1319077781]Pullups
35
Dips
3X10
KB rows
130X6x3 each
KB swings
130X25x3[/QUOTE]
35 pullups all at once?
[QUOTE=LaughingStorm;1319825041]35 pullups all at once?[/QUOTE]
No. I usually have a number in mind that I want to hit and don't always end up doing x sets of y pullups. So I just listed the total.
[QUOTE=jamalfudge;1319840551]No. I usually have a number in mind that I want to hit and don't always end up doing x sets of y pullups. So I just listed the total.[/QUOTE]
Cool, I do the same.
If you had busted out 35 in a row @ 233lbs, I was prepared to be very afraid of you.
[QUOTE=LaughingStorm;1319855171]Cool, I do the same.
If you had busted out 35 in a row @ 233lbs, I was prepared to be very afraid of you.[/QUOTE]
My best was about 10 in a row earlier this summer. I've definitely come a long way from not being able to do one two years ago.
Today:
Pullups
30
5 negatives +35#
Dips
3X10
KB rows
130x7x3 each
Farmers walks
150 each side X 50' X 4
KB swings
130X25x3
OHS
45X5
95x5
135X5
Front squat
135X5
225X5
265X1 failed here. Hips felt a bit fried. I had conditioning yesterday and guess legs didn't really get a break. Oddly enough I was reading about hip thrusters and how they improved someone's squat on one of these forums today. Just kind of winged it from here
225X5
245X3
OHP
135X5
170X4
170X3x5
Deads
225X5
315X5
335X1
Nothing happening after.
Snatch grip deads
225X5
255X5
275X5
Did these with a wider stance
Hip thrusters
135X10x3
185X5x2
Front squat holds
315X10 secs
405X15 secs x3
Pullups
30
10 negatives +35#
Dips
2X10
2X5+35#
KB rows
130X8x3 each
KB swings
130x25x3
Also walked the dogs for 45 minutes with a 35# plate. I don't use these often so might as well get them out for something useful.
[QUOTE=jamalfudge;1321026091]Also walked the dogs for 45 minutes with a 35# plate. I don't use these often so might as well get them out for something useful.[/QUOTE]
35 lbs?
That's a strong dog.
[QUOTE=LaughingStorm;1321163201]35 lbs?
That's a strong dog.[/QUOTE]
Both of mine are small, but one is a poodle/pom mix...dude kicks it in extra gear when it snows. I bet he could do it.
Gonna try daily squat singles. At least Monday-Friday. This is more of a case of lifting taking over all my free time. Read a few different articles (including one geared towards rugby players) as well as a log or two on here from people who've done it. Here's what my routine may look like:
Monday: squats (AM) heavy singles to failure followed by 3x2 with 85% of failed set. OHP and pullups
Tuesday: squats (am) heavy singles, dips, rows
Wednesday: same squats as Monday, deadlifts and assistance
Thursday: same as Tuesday squats, ohp and pullups
Friday: same squat as Monday, dips and rows
Might back squat on Tues and Thurs
Today:
OHS
45X5
95X5
135x1
Front squats
135X5
225X3
255X1
275X1
295X0
255X2x3
Day one of daily squatting experiment
Front squat
45x10
135X5
185X5
225X3
245X1
255X1
265X1
275X1
285X1
245X3x2 paused
Didn't go to failure but considering this was 6:30AM didn't want to risk it.
OHP
135X5
155X3
175X2
175X1x2
145X5x3
Wasn't planning on doing singles but was a little tight, again, morning adjustment. Goal has been to work up to 5 sets of 3 before increasing weight.
KB rows
130X5x2 each side
Might try to do sumo deads tonight
Sumo deads
225X5
275X5
315X3
345X3
365X1
315X10
First consecutive daily squat day: back squats. Last week I completely eliminated raised heels and since then I noticed a little back tightness. Oddly enough I found it harder to hit depth on back squats without the heel. But it's also motivating me to do a little ankle mobility work as well.
OHS
45X5
95X3
115X3
Back squat
135X5
225X1x2
245X1
255X1
265X1
275X1 best set
285X1
225X5 played around with stance here still felt weird.
I will continue Tues/Thurs back squat days but might do 5x5 starting at 185 for now. Pullups and dips later but might not log.
Yesterday:
Pullups
36
+35#x10 weighted negatives
Dips
1X10
+35#x5x4
Also worked on getting deep/ squat mobility. I think yesterday morning was more of a matter of not warming up enough. We'll see tomorrow.
Today:
Front squats
45X10
135X5
185x3
225X3
245x1
255X1
265X1
275X1
245X1x3 paused on the minute
225X5
Back squat
45X10
135X5
185X5
225X5x5 (last set did 8)
Felt much better than Tuesday but still felt like I was getting on the balls of my get on a few reps. No heel coming of the ground though.
OHP
135X5
155X3
175X2x4 goal here is to raise weight after hitting 5 sets of 3
155X5
Barbell row
155X8
KB row
130X5x3 each.
Nice to be done in under an hour. I think I like AM/daily squatting. As long as joints hold up. Knock on wood.