jf rugby log

**jamalfudge** · 03-03-2015, 04:58 AM

Front squat
135x3
185x3
225x1
255x1
275x1
295x1

Pull ups
30
6 weighted negatives

Dips
3x12
5 weighted

Hip thrusts
135x5
185x5X2
225x5
Experimented with different heights with both legs. Get better ROM vs single leg but didn't feel like I was working as hard.

**jamalfudge** · 03-04-2015, 05:15 AM

Back squat
135x5
185x5
225x3
275x3

Deadlift
225x3
275x3
335x1
385x2
335x3x5

RDL
225x8
275x8
295x8

Notes from today:
Patio had some icy puddles and I felt a little hesitant to get at it, mainly didn't want to fail a squat. But it might have worked to my advantage because I hit my scheduled DLs in the morning. I have some foam floor pads, think light duty stall mats that I'll have to break out because I foresee snow melt being an issue over coming weeks. I'd rather deal with sub zero temps if it were up to me.
#ghettohomegymproblems

**jamalfudge** · 03-05-2015, 06:12 AM

Front squat
135x5
185x5
225x1
275x1
295x0
255x1x3 paused
225x5
Felt like squats have weakened last week or so. I can't use conditioning as an excuse because I haven't gone this week (weather). One thing I've neglected was pause squats.

OHP
95x10
135x5
165x5

Hip thrust
Single leg x 8 each
135x8 regular
95x5 single leg
Still getting a feel for these. Setting up is awkward.

KB rows
110x10x2 each

**jamalfudge** · 03-06-2015, 10:35 AM

Narrow back squat
135x5
185x5
225x3
255x1x10 paused
225x5 paused

Pull ups
35
10 weighted negatives

Dips
3x12
5 weighted

**jamalfudge** · 03-07-2015, 10:11 AM

Front squat
135x5
225x5
275x3 paused

**jamalfudge** · 03-08-2015, 01:20 PM

Back squat
135x5x2
225x1
275x1
315x1
335x1

Snatch high pull
135x3
155x3
175x3
195x3

Clean high pull
195x3
225x3
255x5

Single leg hip thrust
BWx5 each
95x5x2 each

**jamalfudge** · 03-09-2015, 04:57 AM

Front squat
135x3x2
225x1
275x1x2
295x0
255x1x2
225x5

OHP
135x5
135x3
155x3
175x2
155x4

RDL
225x5
275x5
295x5

KB rows
110x8x2 each

**jamalfudge** · 03-10-2015, 04:58 AM

Front squat
135x3
185x3
225x1
255x1x2
285x0
245x5

Pull ups
35
6 weighted negatives

Dips
3x12

**jamalfudge** · 03-11-2015, 04:59 AM

Back squat
135x3x2
185x3
225x1
255x1
275x1x5
all paused, narrowish stance, flat sole

Front squat
135x3
225x3 same as above

Deads
225x3
275x3
315x3
345x3x3
275x3x3

**jamalfudge** · 03-12-2015, 05:05 AM

Front squat
135x3
185x3
225x1
245x1
265x1
285x1
255x1x5 paused all flat soled

OHP
95x8
135x5
155x3
175x3
145x5
135x5

SL hip thrust
45x5
95x5x2 each

KB rows
110x6x3 each

**jamalfudge** · 03-13-2015, 06:42 AM

Back squat
135x5
185x3
225x3
255x1
275x1
295x1

Pull ups
35
6 weighted negatives

Dips
3x12

**jamalfudge** · 03-14-2015, 11:18 AM

Snatch
75x3
95x3
105x2x3

Clean and jerk
135x2
155x1x5

**jamalfudge** · 03-15-2015, 02:55 PM

Back squat narrow flat
135x5x2
225x3
255x1
275x1
295x1x5
Had training earlier in the day, was happy I could bang these out.

**jamalfudge** · 03-16-2015, 04:56 AM

Front squat
135x3
185x3
225x1
255x1
275x1x3
295x1x2
245x2x3
185x10

OHP
95x8
135x5
155x4

RDL
225x5
295x3
315x5

KB rows
110x10x2 each

**jamalfudge** · 03-17-2015, 04:59 AM

OHS
45x3
75x3
95x3

Front squat
135x3
185x3
225x1
255x1
275x1x2
295x1x2
305x1
275x2

Pullups
35

Dips
3x12

Hip
135x10
185x10
225x10

**kurse196** · 03-17-2015, 05:43 PM

@OP do you feel your abs get strained during front squats?

**jamalfudge** · 03-17-2015, 06:01 PM

Originally Posted by kurse196

@OP do you feel your abs get strained during front squats?

I don't have DOMs but I do feel like abs are sufficiently trained with front squats. The only direct ab work I do is at times during team conditioning. I definitely have an easier time than some of the more athletic guys on the team. Anecdotal but worth noting.

**kurse196** · 03-17-2015, 06:04 PM

Originally Posted by jamalfudge

I don't have DOMs but I do feel like abs are sufficiently trained with front squats. The only direct ab work I do is at times during team conditioning. I definitely have an easier time than some of the more athletic guys on the team. Anecdotal but worth noting.

I use to be in on this log a while back (year ago) fuark. Your a forward right?

**jamalfudge** · 03-17-2015, 06:28 PM

Originally Posted by kurse196

I use to be in on this log a while back (year ago) fuark. Your a forward right?

Yep. Prop.

**kurse196** · 03-17-2015, 07:19 PM

Originally Posted by jamalfudge

Yep. Prop.

Guessing you play in an 18+ league right? I had to take the past 2 years off of Rugby because I had to focus on my studies, however now I am planning to join my local club again. I'm pretty sure I'll be playing in the 18+ league. Not looking forward to tackling guys weighing 250+ a 6ft+ :/. I got rocked horribly back when I was a junior in highschool. Dude was like 3x my weight. I could barely walk off the field after he tackled me.

**jamalfudge** · 03-17-2015, 07:26 PM

Originally Posted by kurse196

Guessing you play in an 18+ league right? I had to take the past 2 years off of Rugby because I had to focus on my studies, however now I am planning to join my local club again. I'm pretty sure I'll be playing in the 18+ league. Not looking forward to tackling guys weighing 250+ a 6ft+ :/. I got rocked horribly back when I was a junior in highschool. Dude was like 3x my weight. I could barely walk off the field after he tackled me.

Yeah my division is made up of guys 18 up to 40s, but most guys are late 20s. I'm a little older, kind of think I'm a bit smarter when I go into contact. Lol

**kurse196** · 03-17-2015, 07:28 PM

Originally Posted by jamalfudge

Yeah my division is made up of guys 18 up to 40s, but most guys are late 20s. I'm a little older, kind of think I'm a bit smarter when I go into contact. Lol

Small... god dam lol. Looks like I aint playing hooker this year

. Probably going to be moved to a back. I wanna play 8-man but I'm too short.

**jamalfudge** · 03-17-2015, 07:36 PM

Originally Posted by kurse196

Small... god dam lol. Looks like I aint playing hooker this year

. Probably going to be moved to a back. I wanna play 8-man but I'm too short.

Good luck any rate. I can at least bet I'm propping every week because of my size and "speed."

**jamalfudge** · 03-18-2015, 05:07 AM

OHS
65x3
95x3

Back squat
135x5
185x3
225X3
255x1
275x1
295x1
315x1

Deads
225x5
275x3
315x3
345x3
365x2
315x3x3

RDL
225x5
275x5
315x5

**jamalfudge** · 03-19-2015, 05:13 AM

OHS
65x3
95x5

Front squat
135x3
185x3
225x1x2
265x1
285x1x3
305x0
245x1
245x1x3

OHP
95x8
135x5
155x1
175x1x2
155x5

Hip thrust
135x5
225x5x2

KB rows
110x10x2 each

Match Saturday, will not be lifting tomorrow for the 1st day since mid December. Good streak i think.

**LaughingStorm** · 03-19-2015, 05:47 AM

Originally Posted by jamalfudge

Good luck any rate. I can at least bet I'm propping every week because of my size and "speed."

Prop = all that is man.

That is all.

**jamalfudge** · 03-19-2015, 06:47 AM

Originally Posted by LaughingStorm

Prop = all that is man.

That is all.

Indeed. Everything else is just rainbows and cotton candy.

**jamalfudge** · 03-22-2015, 04:10 PM

Back squat
45x5
135x5
185x5
225x5
275x1
295x1
315x1
335x1
355x1
315x1
225x10

Played all 80 minutes yesterday. Didn't feel too sore today, but still surprised I could hit 355 comfortably.

Pullups
35
3 weighted negatives

Dips
2x5
5 weighted

SLhip thrusts
5 @BW
135x5

**DCSpartan** · 03-22-2015, 05:25 PM

great progress!

**jamalfudge** · 03-22-2015, 05:46 PM

Originally Posted by DCSpartan

great progress!

Thanks, man! Get you on rc.

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