Good luck with those joints, geezer!
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Good luck with those joints, geezer!
[QUOTE=LaughingStorm;1323093091]Good luck with those joints, geezer![/QUOTE]
Ha thanks. You too m8. I think once I settle in to this routine (more like "habit") I'll feel much better.
OHS
45X5
95X3
Front squat
135X5
185X5
225X3
245x1
255x1
265x1
275X0
245X2x3 paused
Deadlift
225X5
275X7
315X3
335X1
365X0
315X10
These have really been tough.
Snatch deadlift
225X5x3
Pullups
20
Dips
3X12
Front squat
45X5
135X5
185X5
225X3
245X1
255X1
265X1
275X1
285X1
295X1
255X2x3 paused. Felt a little tweak in my left lat but doesn't feel like anything major. First time that's ever happened squatting.
OHP
135X5
155x3
175x1x3
155X6
KB rows
100X8x3 each. Dropped the weight to focus on form.
Sumo hybrid DLs
135X10
225X5
275X5
315X5
345X1
315X8
275X12
Think my DLs all around have to get used to daily squatting.
Glute ham raise
3X8
Lots of cheating on these but first time I've ever done these without cramping. Win win.
Back squat
45X5
135X5
235x5x5 last set of 8
255X1x3 paused
Pullups
30
2X3 weighted negatives
Dips
1X10
+35#x5x2
1X10
Did a short mobility drill where I get down in a atg squat position, hold and push back like I'm pushing against a wall, except there's no wall. Surely I'm not the first person to do this but I haven't seen it anywhere. Been helping stay more upright when squatting.
Woke up and did not want to squat. But they got easier with weight on the bar.
Front squat
45X5
135X5
185x3
225X1
245X1
255X1
265X1
225X3x3
Deadlifts
135X10
225X5
275X5
315X4x4
275X10
Snatch deads
225X3
225X5
255X3
RDLs
225X8x3
Adding these in again. I was Deadlifting more when I was RDLing regularly. KB swings were a nice novelty but didn't get me far.
[QUOTE=MMada;1324899911]I used to play rugby professionally at junior level, i was national champ a few times and could have gone with the junior national team to a world cup.
Judging from your stats, you probably play forward. If you lift in the throw i recommend doing some arnold presses to work on the explosive part of lifting your teammate(it doesn't matter if you can lift a 200+ guy up in the air if you lift him way too slow). If you jump during the throw in, small weight jumping squats are good if your joints can take it, because the higher you can jump, the easier the lift is for the guys lifting you up( + you get there faster so you can catch the ball before the other team even gets moving, even 1-2 seconds count).
Also i recommend throwing in a little SLDL and maybe some hamstring work, because it will help you push during the scrums and making tackles and whatever.
Don't forget about mobility too. Being too bulky can make you stiff. You need better mobility in order to pass faster and it helps you tackle and a lot of other stuff.
Good luck![/QUOTE]
Thanks man. Do you still have any involvement in rugby? I am a prop all the way. And I definitely realized that I've been neglecting my posterior chain lately. At least not focusing on it, anyway.
Thanks for the tips!
Merry Christmas! Squatted today a scheduled. That's the nice thing about lifting at home.
Back squat
135X5
195X5
245X5x5 last set +3
265X1x3 paused
225X5 paused
OHP
135X5
155X3
175X2x2
175X1
155X3
135X5
95X5 Klokov style
KB rows
100X10x2 each
Front squat
135X5
185X3
225X3
235X1
245X1
255X1
265X1
275X1
285X1
295X0
265X1x3 paused
225X5
RDLs
225X10
245X8x3
Pullups
10
Front squat
135X5
185X3
225X3
235x1
245X1
255x1
265X1
275X1
245X5
Did these on a 2cm raised heel. Will continue this but do back squat without.
Pullups
30
10 weighted negatives
Dips
2X10
+35#x5x2
Snatch RDL
135X5
225X5x
RDL
225X10
Back squat
135X5
205x5
255X5x5 +3 on last set
275X1x3 paused
I think I dig squatting everyday. Back and hips are a little tight but I've started workingthem with a ball. Conditioning, rugby, and real life will interrupt sooner or later but well make the most of this for now.
Front squat
135X5
185X3
225X1
235X1
245X1
255X1
265X1
275X1x3
255X2
OHP
135X5
165X4
135X8x2
RDLs
225X5
255X5
275X8x3
KB rows
100X12x2 each
Back squat
135X5x2
185X5
225X5
265X5x5 no energy for extras today. First day back at it at 6:30am.
Pullups
30
Dips
3x10
Front squat
135X5
185X3
225X1
235X1
245X1
255X1
265X1
235X3
Low on sleep, kept it short. Deadlifts later.
Cleans
135X2
165x2
Warmup
Deadlift
225X5
315X5
345X5
365X4
315X10
These went up easy, thankfully.
Snatch RDL
225X5x3
RDL
225X5
275X5
315X8
Back squat
135X5
185X5
225X5
275X5x2
275X4 missed the last rep
225X10
OHP
140X8x3
KB rows
100X13x2 each
Front squat
135X3
135X5
185x3
225X1
235X1
245X1
255X1
265X1x5 on the minute
245X2x3 paused
Pullups
25
6 weighted negatives
Dips
2x10
+35#x5
1X5
RDLs
225X8
275X5x3
OHS
45X5
75X5
95X5
Front squat
135X5
185x5
225X3
235X1
245X1
255X1
265X1
275X1x3
255X1 paused
225X3 paused
Spent a few minutes working on mobility last night. Got better with hitting depth at a slightly wider than hip width stance. Emphasized knees out. Helped today for sure but struggled with the paused squats.
RDL
225x5
275X5
315x5x2
I've had upper back DOMs for the last week. Good.sign I take it. Just a tip for you guys: don't ignore RDLs.
No squats today. Decided to do Olys instead. I guess there's still squatting involved though.
Snatch complex (first pull, high pull, snatch, OHS)
45x5
65x5
Snatch (power
75x3
93x3
Clean and power jerk
135x2x5
Front squat
135x5x2
185x5
225x1
235x1
255x1
265x1
275x1
275x0
225x3x3 paused
OHP
135x3
145x8
155x4
RDL
225x5
275x5
315x3x3
275x8
KB rows
100x15x2 each
Back squat
135x5x2
185x5
225x3 paused
245x3 paused
255x3 paused
265x3 paused
275x1
285x1
295x1
305x1
315x1
Pullups
30
6 weighted negatives
Dips
3x10
+35# x 5
It was fuggin COLD this morning. Luckily on had squats scheduled. Deadlifts and maybe an Oly lift warmup this evening.
Front squat
135x5x2
185x3
225x1
245x1
255x1
265x1x5
245x2x3 paused for the first two sets.
Most all sets were on the minute ot two minutes. Which is what I have been aiming for lately.
You squatting outdoors, bruv?
That's how i roll. Beats dealing with miscers and resolutioners any day.
[QUOTE=jamalfudge;1328732911]That's how i roll. Beats dealing with miscers and resolutioners any day.[/QUOTE]
Not sure if I've ever called you a *******. If so, I take it back.
Ha. Thanks mate.
Power snatch
45x5
75x3
105x3x3
Clean and jerk
135x2
145x3x3
Deads
225x5
315x5
345x5
365x5
325x10
RDL
225x3
245x3
275x3 snatch grip up til and including this set
275x8
Back squat
135x5
185x5
225x5
245x3
265x2
245x5
265x3
285x2
225x8
OHP
135x5
140x3
145x2
140x5
145x3
150x2
145x8
KB rows
100x16x2 each
Front squat
135x3x2
185x3
225x3
245x2
265x1
245x3
265x2
285x1
225x5
Pullups
30
6 weighted negatives
Dips
3x10
5 weighted
RDL
225x5
275x5
295x5 all to floor
Power snatch
65x3
95x3
115x3x3
Clean and jerk
135x3
155x3x3
Back squat
135x5
185x5
235x5
255x3
275x2
255x5
275x3
295x2
Front squat
135x3x2
225x1
245x1
255x1
265x1
275x1
285x1
295x1
305x0
255x2x3
OHP
135x5
140x5
150x3
160x2
150x5
160x3
170x2
RDL
225x5
295x5x3
KB rows
100x10x2 each
Front squat
135x3x2
225x1
245x1
255x1
265x1
275x0
Back squat
135x1
225x1
255x1
275x1
Pull ups
30
10 weighted negatives
Dips
3x10
5 weighted
Front squat
135x3x2
225x1
245x1
255x1
265x1
275x1
285x1
295x0
225x5
Had a brutal conditioning son last night. Might consider taking a day off Sunday. Was hurting this morning.
Power snatch
65x3
95x3
115x2x5
Clean and jerk
135x2
165x1x8
Deadlifts
225x5
275x5
315x5
345x5
365x1
Definitely a bit worn out today.
Snatch RDL
225x5
255x5
275x5 all from floor
RDL
275x8x2
Looking forward to off day Sun. But may deadlift again Saturday after Olys.
Back squat
135x5
185x5
225x3
255x3x3 paused
275x1x3 paused
OHP
95x8
135x5
150x8
95x5
100x5
105x5 last 3 sets Klokov style
KB rows 100x10x2
Front squat
135x1x2
225x1
245x1
265x1
285x1
305x1 belted grinder
255x1x3 paused
225x5
Pull ups
22
Dips
2x12
Did some pull ups and dips last night so took it easy on those
RDLs
225x8
275x5
305x5
[QUOTE=jamalfudge;1331458781]Front squat
305x1 belted grinder
[/QUOTE]
nice job getting that one! pr?
maybe I will have to start squatting every day.
[QUOTE=streetlegaltank;1331476751]nice job getting that one! pr?
maybe I will have to start squatting every day.[/QUOTE]
Thanks man. I hit 315 for a few singles back in the fall but had trouble maintaining. Felt good to hit over 3 bills again though. I think the key to squatting everyday is to go heavy but don't overdo it. Definitely do some reading before you start!
Snatch
65x3
95x3
115x1
120x1x5
Clean and jerk
135x2
175x1x8
Deadlift
225x5
315x5
345x1
365x5
335x10
Back squat
135x10
225x10
255x10
jamal are you the jamal that i keep hearing about stealing miscers GF's
[QUOTE=hcat300;1197317161]urban dictionary-- fudge packer definintion: 1) Someone who indulges in anal sex, normally a gay male, but not always so.
jamal: common BeeeBeeCee name
op.... i got some bad newz[/QUOTE]
lmao at this wierdkunt trolling peoples blogs
Front squat
135x3x2
225x1x2
255x1
275x1
295x1
315x0 almost had it
255x1x3 paused
235x5
OHP
95x8
135x3
145x5
155x3
165x2
155x5
165x3
175x1
Deficit RDL
225x5
275x5
295x5
KB rows
100x10x2 each
Back squat
135x5
225x1
255x1
275x1
295x1
315x1
335x1 not a lifetime pr but probably is for the last six months
Pull ups
30
10 weighted negatives
Dips
3x12
5 weighed
Last year i made some jerk blocks to act as safeties. Custom to my height about an inch or two below my atg squat. Now the weights are about 4 inches above my blocks in atg position, either I got taller or mobility has helped me get upright. Just an observation.
Front squat
135x3x2
225x1
255x1
275x1
305x0
Felt a bit worn from conditioning. For future Wednesdays I might stick with lighter singles.
Snatch
75x3
95x3
120x2x5
Clean and jerk
175x1x8
Deads
225x5
275x3
315x1
345x1
315x3 deficit
335x3 deficit
355x3 deficit
Snatch deads
225x3
255x3
275x3
all from deficit
Felt uncoordinated as fuk. Think I needed to eat more, instantly felt better after dinner. Time to pre-prepare some hard boiled eggs or something.
Back squat
135x5
225x1
255x1
275x1
295x1
315x1
345x1 not a lifetime pr but definitely in the last 6 months
OHP
95x8
135x5
160x6
Was loosely following 531 for OHP last 2 weeks on Thursdays
Drop snatch and Klokov press
45x3
95x3
105x3
just messing with these
KB rows
100x12x2 each