jf rugby log

**jamalfudge** · 12-26-2014, 04:43 PM

Front squat
135X5
185X3
225X3
235X1
245X1
255X1
265X1
275X1
285X1
295X0
265X1x3 paused
225X5

RDLs
225X10
245X8x3

Pullups
10

**jamalfudge** · 12-27-2014, 01:03 PM

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

**jamalfudge** · 12-28-2014, 03:26 PM

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.

**jamalfudge** · 12-29-2014, 11:55 AM

Front squat
135X5
185X3
225X1
235X1
245X1
255X1
265X1
275X1x3
255X2

OHP
135X5
165X4
135X8x2

RDLs
225X5
255X5
275X8x3

KB rows
100X12x2 each

**jamalfudge** · 12-30-2014, 05:10 AM

Back squat
135X5x2
185X5
225X5
265X5x5 no energy for extras today. First day back at it at 6:30am.

Pullups
30

Dips
3x10

**jamalfudge** · 12-31-2014, 06:24 AM

Front squat
135X5
185X3
225X1
235X1
245X1
255X1
265X1
235X3

Low on sleep, kept it short. Deadlifts later.

**jamalfudge** · 12-31-2014, 04:21 PM

Cleans
135X2
165x2
Warmup

Deadlift
225X5
315X5
345X5
365X4
315X10
These went up easy, thankfully.

Snatch RDL
225X5x3

RDL
225X5
275X5
315X8

**jamalfudge** · 01-01-2015, 12:21 PM

Back squat
135X5
185X5
225X5
275X5x2
275X4 missed the last rep
225X10

OHP
140X8x3

KB rows
100X13x2 each

**jamalfudge** · 01-02-2015, 06:51 AM

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

**jamalfudge** · 01-03-2015, 09:07 AM

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.

**jamalfudge** · 01-04-2015, 06:47 PM

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

**jamalfudge** · 01-05-2015, 06:53 AM

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

**jamalfudge** · 01-06-2015, 07:44 AM

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

**jamalfudge** · 01-07-2015, 06:06 AM

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.

**LaughingStorm** · 01-07-2015, 07:10 AM

You squatting outdoors, bruv?

**jamalfudge** · 01-07-2015, 07:59 AM

That's how i roll. Beats dealing with miscers and resolutioners any day.

**LaughingStorm** · 01-07-2015, 08:43 AM

Originally Posted by jamalfudge

That's how i roll. Beats dealing with miscers and resolutioners any day.

Not sure if I've ever called you a *******. If so, I take it back.

**jamalfudge** · 01-07-2015, 08:51 AM

Ha. Thanks mate.

**jamalfudge** · 01-07-2015, 06:22 PM

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

**jamalfudge** · 01-08-2015, 06:45 AM

Back squat
135x5
185x5
225x5
245x3
265x2
245x5
265x3
285x2
225x8

OHP
135x5
140x3
145x2
140x5
145x3
150x2
145x8

KB rows
100x16x2 each

**jamalfudge** · 01-09-2015, 05:31 AM

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

**jamalfudge** · 01-10-2015, 01:29 PM

Power snatch
65x3
95x3
115x3x3

Clean and jerk
135x3
155x3x3

**jamalfudge** · 01-11-2015, 03:31 PM

Back squat
135x5
185x5
235x5
255x3
275x2
255x5
275x3
295x2

**jamalfudge** · 01-12-2015, 06:28 AM

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

**jamalfudge** · 01-13-2015, 06:27 AM

Front squat
135x3x2
225x1
245x1
255x1
265x1
275x0

Back squat
135x1
225x1
255x1
275x1

Pull ups
30
10 weighted negatives

Dips
3x10
5 weighted

**jamalfudge** · 01-14-2015, 05:11 AM

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.

**jamalfudge** · 01-14-2015, 05:20 PM

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.

**jamalfudge** · 01-15-2015, 06:41 AM

Back squat
135x5
185x5
225x3
255x3x3 paused
275x1x3 paused

OHP
95x8
135x5
150x8
95x5
100x5
105x5 last 3 sets Klokov style

KB rows 100x10x2

**jamalfudge** · 01-16-2015, 05:12 AM

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

**streetlegaltank** · 01-16-2015, 06:48 AM

Originally Posted by jamalfudge

Front squat

305x1 belted grinder

nice job getting that one! pr?
maybe I will have to start squatting every day.

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