jf rugby log

Muscle Snatch
45x5
75x5
95x3
105x2
115x2

Clean and jerk
135x1x2
155x1
165x1
175x1
185x1

Glute clamshells
1x20 each side

Single leg Glute bridge
1x20 each side elevated foot

Pull ups
60

Single leg glute bridge
1x20
2x20 +45
All each side

Dips
3x10

Double kb snatch
90 x 10x2

Front squat
45x10 goblet
135x5
225x5
275x1x4

Partial ROM back squat
225x5x2
As always, i read a few articles about the benefits of partial rom squats for athletes. Since I'm slow as heck, decided to finish with these because I figured I could benefit. Instead of using normal stance and stopping where I thought "partial" would be, I narrowed up a little and went to depth that felt natural, and of course, it was a little higher. But these were tough!

BTN OHP
95x8
135x5
135x3x2

Pull ups
32 some weighted

KB rows
A bunch with single kb and double kb

Snatch
45x5
75x5
95x3
105x2
115x2
135x1x6

C&J
135x1x2
155x1
175x1x2

Working on form tweaks today

Squat
45x10 goblet
135x5
185x5
225x5
275x1
315x4
315x5x2
Frustrated with that first set

OHP
135x5
155x5x2
155x5
Frustrated with that last set

Pull ups
30

Stiff leg dl
225x5
275x5
315x10
Pleased with that last set

Tall snatch
45x3
75x3
95x3
105x3
115x2x3

C&j
135x1x3
155x1x3
165x1x4

Pull ups
50

Glute bridge
A bunch with a 100# band, mostly single leg

Dips
3x10

Yesterday afternoon

Deads
135x10
225x5
275x5
315x5
365x3
405x3x4 wanted 5 sets but couldn't crack the last one
365x10

Today

OHS
45x10

Front squat
135x5
185x5
225x5
265x5x3

Partial rom back squat
225x3
245x8

BTN OHP
95X5
135X5

Pull ups
30 some weighted

So I think I'm going to put Oly lifts on hold for a bit. If not for good. I think I'm going to work in more kettle bell work and maintenance deadlifts.

Today:

Banded glute bridge
A bunch with 100# some single leg work

Double kb snatch +double kb row
3x10 with 45's

Took a few days off, tried DLing this morning, didn't work out as planned.

DL
135x10
225x5x2
275x5
315x3
345x2
385x0
315x8x3 from 1" deficit

Pull ups
30

Banded glute bridge
A bunch

Front squat
45x10 goblet
90x10 goblet
135x5
225x5
275x3x2
275x5

BTN OHP
115x8x3

Pull ups
15 +20#

KB rows
100x8x2 each side

Front squat
45x15 goblet
135x5
185x5
225x5
275x1
295x1x4

OHP
135x5
155x5x2
155x4

Pull ups
20 weighted

Deadlift
135x10
225x5
275x5
315x5
365x3
405x1
425x1x2
385x3
315x10

Semi sumo deadlift
135x5x2
225x5
275x5
315x5
335x3x2
335x8

BB rows
135x5
155x5
175x5

Pull ups
30 (20 with a25# plate )

Banded glute bridge
A bunch

Dips
3x8

Hindu squats
45x10
90x10

Over head squats
45x5
95x5
115x5x3

BTN OHP
115x5x3

Pull ups
20

Double kb rows
45x15x2 each side

OHP
135x5x2
155x5x3
135x5x2

Pull ups
20 (15 weighted)

I've noticed some muscle loss in my quad around my bum knee so lately I've been doing more single leg quad stuff and laying off heavy compounds.

Goblet squat
45x10
90x10

OHS
45x5
95x5
125x5x2
125x4

BTN OHP
95x6
125x5x2

Pull ups
20 weighted

Gobket squat
45x10
90x10


Front squat
135x5
185x5
225x5
275x5
225x3 paused
185x7 paused

OHP
135x3
135x5
165x3x3
135x5

Yesterday:
Deadlift
135x5
225x5x2
275x5
315x3
365x3
395x3
425x3
385x5
345x10

Today:

Pull ups
30
Some weighted

Glute bridge
1x15 single leg each side
3x20 with 225# in bands

Dips
1x8
2x5 weighted

Semi sumo dl
135x5x2
225x5x2
275x5

Stiff leg dl
225x5
275x8

BB rows
135x5
165x5x3

Sp4kit squat
1x8 per side
1x8 per side with 25#
Did these for quad development on the balls of feet

Goblet squat
45x10
90x10

Front squat
135x10
185x5
225x5
255x5

Back squat
225x5
225x10

BTN OHP
115x8x2
115x5

Pull ups
20 +25#

Split squat
1x10
1x10 +25# per side

Pull ups
30 (20 weighted)

Glute bridge
1x20 each side
3x20 banded 225
1x10 banded 225 each side

Dips
1x5
3x5 +25

Double kb rows
45x10x2

Goblet squat
45x10
90x10

Front squat
135x5
185x5
225x5
245x2
255x2
265x2
275x1x4
225x5 all beltless

OHP
135x5
165x4
165x3
165x4

Split squat
1x10
1x10 +25#
Both sides

Deadlift
135x10
225x5
275x5
315x3
365x2
395x1
425x1
455x0! Man, fugg, that. I've made 5ish legitimate attempts at 455 and can't even budge it. I might start hammering low back to make sure I hit 455 by the end of the year.
315x20 needed to do something outrageous to make up for disappointment.

Pull ups
30 (20 weighted )

Glute bridge
1x10 single leg per side
3x20 with 225 bands

Dips
1x5
3x5 +25#

Double kb snatch
2x10 with 45s

Pull ups
30 (15 weighted )

Deadlift
135x10
225x5
275x5
315x5x5

Band assisted nordic ham curl
1x12

Pull ups
30

Banded glute bridge
2x20

Dips
2x10


Double kb rows
45x10x2 each

Front squat
45x10 goblet
90x10 goblet
135x5
185x5
225x5
275x5

OHP
135x5
165x3x2
165x4