jf rugby log

[jamalfudge]

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.

[jamalfudge]

Deads
225X8
315X5
365X3x3
365X2x5

Clean pulls
315X3x3

Snatch pulls
225X5x3

Pullups
10X3

Dips
4X5

KB rows
120X11x2 each

[LaughingStorm]

Dude, you lift?

No way!

Subbed for progress through injuries.

[jamalfudge]

Dude, you lift?

No way!

Subbed for progress through injuries.

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

[streetlegaltank]

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)

I visit on occasion. I like seeing people making progress.

[LaughingStorm]

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)

After you opened my eyes to the glory that is Rugby? Yeah, I'll be around.

[jamalfudge]

^^ You check out any of your local teams?

I visit on occasion. I like seeing people making progress.

Schweet. You run track?

[LaughingStorm]

^^ You check out any of your local teams?

Yep, caught a game and talked to some dudes on the team.

http://harrisburgrugby.com/

[jamalfudge]

Yep, caught a game and talked to some dudes on the team.

http://harrisburgrugby.com/

Awesome I think you'll have a blast.

[jamalfudge]

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

[LaughingStorm]

I assumed all rugby workouts were done with a hangover.

[jamalfudge]

I assumed all rugby workouts were done with a hangover.

I did hit a DL PR buzzed once...

[LaughingStorm]

I did hit a DL PR buzzed once...

Yeah, we got plastered and had a bench press comp. I'm surprised that nobody died that day.

[jamalfudge]

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

[streetlegaltank]

Schweet. You run track?

Not anymore. I still like to run though.

[jamalfudge]

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!

[FLChamp]

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?

[jamalfudge]

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?

Thanks man. KO is 3:30. Good luck Sat as well.

[LaughingStorm]

Might have trouble lifting this weekend...will be in Chicago for All Blacks vs USA Eagles at Soldier field!

Jelly as fukk that you'll be there, should be awesome!

RIP USA Eagles.

[jamalfudge]

Jelly as fukk that you'll be there, should be awesome!

RIP USA Eagles.

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.

[jamalfudge]

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.

[jamalfudge]

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.

[streetlegaltank]

mirin front squats.

[jamalfudge]

mirin front squats.

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.

[jamalfudge]

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.

[jamalfudge]

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

[jamalfudge]

Pullups
30

KB swings
130X20x3

Dips
3X8

KB rows
130X5x2

Planks
70#x30 secs x 3

[jamalfudge]

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

[LaughingStorm]

Get yourself a proper rack and bar yet?

[jamalfudge]

Get yourself a proper rack and bar yet?

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