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Front squat
135x3
185x3
225x1
255x1
275x1
295x1
Pull ups
30
6 weighted negatives
Dips
3x12
5 weighted
Hip thrusts
135x5
185x5X2
225x5
Experimented with different heights with both legs. Get better ROM vs single leg but didn't feel like I was working as hard.
Back squat
135x5
185x5
225x3
275x3
Deadlift
225x3
275x3
335x1
385x2
335x3x5
RDL
225x8
275x8
295x8
Notes from today:
Patio had some icy puddles and I felt a little hesitant to get at it, mainly didn't want to fail a squat. But it might have worked to my advantage because I hit my scheduled DLs in the morning. I have some foam floor pads, think light duty stall mats that I'll have to break out because I foresee snow melt being an issue over coming weeks. I'd rather deal with sub zero temps if it were up to me.
#ghettohomegymproblems
Front squat
135x5
185x5
225x1
275x1
295x0
255x1x3 paused
225x5
Felt like squats have weakened last week or so. I can't use conditioning as an excuse because I haven't gone this week (weather). One thing I've neglected was pause squats.
OHP
95x10
135x5
165x5
Hip thrust
Single leg x 8 each
135x8 regular
95x5 single leg
Still getting a feel for these. Setting up is awkward.
KB rows
110x10x2 each
Narrow back squat
135x5
185x5
225x3
255x1x10 paused
225x5 paused
Pull ups
35
10 weighted negatives
Dips
3x12
5 weighted
Front squat
135x5
225x5
275x3 paused
Back squat
135x5x2
225x1
275x1
315x1
335x1
Snatch high pull
135x3
155x3
175x3
195x3
Clean high pull
195x3
225x3
255x5
Single leg hip thrust
BWx5 each
95x5x2 each
Front squat
135x3x2
225x1
275x1x2
295x0
255x1x2
225x5
OHP
135x5
135x3
155x3
175x2
155x4
RDL
225x5
275x5
295x5
KB rows
110x8x2 each
Front squat
135x3
185x3
225x1
255x1x2
285x0
245x5
Pull ups
35
6 weighted negatives
Dips
3x12
Back squat
135x3x2
185x3
225x1
255x1
275x1x5
all paused, narrowish stance, flat sole
Front squat
135x3
225x3 same as above
Deads
225x3
275x3
315x3
345x3x3
275x3x3
Front squat
135x3
185x3
225x1
245x1
265x1
285x1
255x1x5 paused all flat soled
OHP
95x8
135x5
155x3
175x3
145x5
135x5
SL hip thrust
45x5
95x5x2 each
KB rows
110x6x3 each
Back squat
135x5
185x3
225x3
255x1
275x1
295x1
Pull ups
35
6 weighted negatives
Dips
3x12
Snatch
75x3
95x3
105x2x3
Clean and jerk
135x2
155x1x5
Back squat narrow flat
135x5x2
225x3
255x1
275x1
295x1x5
Had training earlier in the day, was happy I could bang these out.
Front squat
135x3
185x3
225x1
255x1
275x1x3
295x1x2
245x2x3
185x10
OHP
95x8
135x5
155x4
RDL
225x5
295x3
315x5
KB rows
110x10x2 each
OHS
45x3
75x3
95x3
Front squat
135x3
185x3
225x1
255x1
275x1x2
295x1x2
305x1
275x2
Pullups
35
Dips
3x12
Hip
135x10
185x10
225x10
@OP do you feel your abs get strained during front squats?
[QUOTE=kurse196;1348166571]@OP do you feel your abs get strained during front squats?[/QUOTE]
I don't have DOMs but I do feel like abs are sufficiently trained with front squats. The only direct ab work I do is at times during team conditioning. I definitely have an easier time than some of the more athletic guys on the team. Anecdotal but worth noting.
[QUOTE=jamalfudge;1348171501]I don't have DOMs but I do feel like abs are sufficiently trained with front squats. The only direct ab work I do is at times during team conditioning. I definitely have an easier time than some of the more athletic guys on the team. Anecdotal but worth noting.[/QUOTE]
I use to be in on this log a while back (year ago) fuark. Your a forward right?
[QUOTE=kurse196;1348172271]I use to be in on this log a while back (year ago) fuark. Your a forward right?[/QUOTE]Yep. Prop.
[QUOTE=jamalfudge;1348178281]Yep. Prop.[/QUOTE]
Guessing you play in an 18+ league right? I had to take the past 2 years off of Rugby because I had to focus on my studies, however now I am planning to join my local club again. I'm pretty sure I'll be playing in the 18+ league. Not looking forward to tackling guys weighing 250+ a 6ft+ :/. I got rocked horribly back when I was a junior in highschool. Dude was like 3x my weight. I could barely walk off the field after he tackled me.
[QUOTE=kurse196;1348191731]Guessing you play in an 18+ league right? I had to take the past 2 years off of Rugby because I had to focus on my studies, however now I am planning to join my local club again. I'm pretty sure I'll be playing in the 18+ league. Not looking forward to tackling guys weighing 250+ a 6ft+ :/. I got rocked horribly back when I was a junior in highschool. Dude was like 3x my weight. I could barely walk off the field after he tackled me.[/QUOTE]Yeah my division is made up of guys 18 up to 40s, but most guys are late 20s. I'm a little older, kind of think I'm a bit smarter when I go into contact. Lol
[QUOTE=jamalfudge;1348193521]Yeah my division is made up of guys 18 up to 40s, but most guys are late 20s. I'm a little older, kind of think I'm a bit smarter when I go into contact. Lol[/QUOTE]
Small... god dam lol. Looks like I aint playing hooker this year :(. Probably going to be moved to a back. I wanna play 8-man but I'm too short.
[QUOTE=kurse196;1348193981]Small... god dam lol. Looks like I aint playing hooker this year :(. Probably going to be moved to a back. I wanna play 8-man but I'm too short.[/QUOTE]Good luck any rate. I can at least bet I'm propping every week because of my size and "speed."
OHS
65x3
95x3
Back squat
135x5
185x3
225X3
255x1
275x1
295x1
315x1
Deads
225x5
275x3
315x3
345x3
365x2
315x3x3
RDL
225x5
275x5
315x5
OHS
65x3
95x5
Front squat
135x3
185x3
225x1x2
265x1
285x1x3
305x0
245x1
245x1x3
OHP
95x8
135x5
155x1
175x1x2
155x5
Hip thrust
135x5
225x5x2
KB rows
110x10x2 each
Match Saturday, will not be lifting tomorrow for the 1st day since mid December. Good streak i think.
[QUOTE=jamalfudge;1348196031]Good luck any rate. I can at least bet I'm propping every week because of my size and "speed."[/QUOTE]
Prop = all that is man.
That is all.
[QUOTE=LaughingStorm;1348557501]Prop = all that is man.
That is all.[/QUOTE]Indeed. Everything else is just rainbows and cotton candy.
Back squat
45x5
135x5
185x5
225x5
275x1
295x1
315x1
335x1
355x1
315x1
225x10
Played all 80 minutes yesterday. Didn't feel too sore today, but still surprised I could hit 355 comfortably.
Pullups
35
3 weighted negatives
Dips
2x5
5 weighted
SLhip thrusts
5 @BW
135x5
great progress!
[QUOTE=DCSpartan;1349486201]great progress![/QUOTE]Thanks, man! Get you on rc.