jf rugby log

[jamalfudge]

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

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!

[jamalfudge]

Snatch
65x3
95x3
115x1
120x1x5

Clean and jerk
135x2
175x1x8

Deadlift
225x5
315x5
345x1
365x5
335x10

[jamalfudge]

Back squat
135x10
225x10
255x10

[6thAccountBrah]

jamal are you the jamal that i keep hearing about stealing miscers GF's

[6thAccountBrah]

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

lmao at this wierdkunt trolling peoples blogs

[jamalfudge]

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

[jamalfudge]

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.

[jamalfudge]

Front squat
135x3x2
225x1
255x1
275x1
305x0
Felt a bit worn from conditioning. For future Wednesdays I might stick with lighter singles.

[jamalfudge]

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.

[jamalfudge]

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

[jamalfudge]

Front squat
135x3x2
225x1
255x1
275x1
295x0
255x2x3

Pullups
20

Didn't feel as chitty as Wed after conditioning but was moving very slow. Monday should be good.

[jamalfudge]

Hang power snatch
65x3
95x3
115x2x5

Clean and jerk
135x1
165x1
185x1x6

Deads
225x5
315x5
345x5
375x6 had trouble recently off the floor. Focused on tightness and breathing this set. First rep felt like it floated up. Too spent for drop set.

Deficit rdl
225x5
275x5
315x5

[jamalfudge]

Back squat
135x5
225x1x2
275x1
315x1
275x1x3 paused

[jamalfudge]

Front squat
135x3
225x1x2
255x1
275x1
295x0

OHP
135x5
155x3
165x3

Wasn't very coordinated this morning. Had to clear snow on the patio but still was getting ice packed on the bottom of my shoe. Might go with doubles or triples for the rest of the week.

[LaughingStorm]

Squatting on ice and snow is some Alpha Viking chit.

To all crossfitters: That's functional strength.

[jamalfudge]

Squatting on ice and snow is some Alpha Viking chit.

To all crossfitters: That's functional strength.

It's no joke man. But there is some dude out there making YouTube vids squatting in the rain. ..I at least have the benefit of a patio cover. That doesn't always help when the weather comes at you sideways though.

[jamalfudge]

Back squat
135x3x2
225x3
245x3
265x3
285x3

Pullups
30

Dips
3x10

[jamalfudge]

Front squat
135x3x2
225x3
245x3
265x2

Deads
225x5
275x3
315x1
345x1
345x0

Deficit rdl
225x5
275x5

[jamalfudge]

Wasn't expecting to get Olys in today but had some time before I had to be somewhere.

Hang snatch
75x3
95x2
120x2x5

Clean and jerk
135x2
185x1x8
concentrated on getting under the bar on the jerk catch and bar path overhead

[jamalfudge]

Back squat
135x5x2
225x3
255x3
275x3
295x3

OHP
95x8
135x5
155x3
170x4
155x5

KB rows
110x6x3 each

[jamalfudge]

Front squat
135x3x2
225x3
245x3
265x3
285x1
245x5
Did these with a narrow stance, feet out. Felt weird but I probably would have had to dump the last single with my usual stance. I was more upright in the hole but still had a bit of lean on the last few heavy sets.

Pullups
35

Dips
3x10

More snow shoveling.

[jamalfudge]

Can't do too much tomorrow, DLd tonite.

Deads
135x5
225x5
275x5
315x5
345x3
385x0
Barely budged. Think i fudged up my technique deadlifting with raised heels last fall.

Deficit rdl
225x5
275x5
315x5x3

Hopefully this posterior chain training will help my chitty DL.

[jamalfudge]

Snatch
75x3
95x3
115x2
125x1x5

Clean and jerk
135x2
190x1x5

[jamalfudge]

Narrow raised heel back squat
135x5
225x3
255x3
275x2
275x1x3
255x4 missed 5th rep
These were "Olympic style" complete atg. More upright than I've ever been in a back squat. I like these.

OHP
95x8
135x3
155x1
175x1
195x0
Tried a max, no go. Getting these in a day early since it will be snowy and cold as balls tomorrow morning.

[jamalfudge]

Front squat narrow
135x3
225x1
255x1
275x1x2
295x1
315x0
265x2x3

[LaughingStorm]

Gonna need reps & sets for snow shoveling.

Cardio with posterior chain conditioning, FTW!

[jamalfudge]

Gonna need reps & sets for snow shoveling.

Cardio with posterior chain conditioning, FTW!

It was just like lifting, heavy low rep sets at the bottom of the driveway followed by low weight high reps for the rest.

Today:
Narrow back squats
135x5
225x1
255x1
275x0
245x3
There is no room for error with these, no wayto cheat.

[jamalfudge]

Front squat
135x3x2
225x1
255x1
275x1x2
295x0
245x1x5 paused

Deficit deads
225x3x2
275x3
313x3
345x1
365x1

[jamalfudge]

Snatch
75x3
95x3
125x1x6

Clean and jerk
135x1
155x1
185x1
Little hammy fatigue, called it after this

[jamalfudge]

Back squat regualr stance
135x5x2
225x1
255x1
275x1
295x1
315x1
335x1
275x3

OHP
95x8
135x3
155x7
145x5
135x5
95x8 Klokov press

KB rows
110x10x2 each