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Thread: jf rugby log

  1. #481
    Throbbing Member jamalfudge's Avatar
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    Front squat
    135x3x2
    185x3
    225x1
    245x1
    265x1
    285x1x5
    255x1x2 paused
    235x5

    OHP
    95x8
    135x5
    160x4
    135x7

    KB row
    110x12x2 each
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  2. #482
    Throbbing Member jamalfudge's Avatar
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    OHS
    75x3
    95x3

    Front squat
    135x3
    185x3
    225x1
    245x1
    265x1
    285x1x2
    305x1 unracked for a 2nd single but lost confidence at the last second
    275x1x2 paused
    255X2x3

    Pull ups
    21

    Dips
    2x10
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  3. #483
    Throbbing Member jamalfudge's Avatar
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    OHS
    45x3
    65x3
    95x3
    105x3

    Back squat
    135x3
    185x3
    225x3
    275x2
    315x1
    335x1

    Went into deads next and lost steam. Might try later.
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  4. #484
    Throbbing Member jamalfudge's Avatar
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    Deadlift
    225x3
    275x3
    315x3
    355x2
    385x2
    325x3x3

    RDL
    225x5
    275x5
    325x5

    Going to try a different grip on front squats tomorrow. I can clean grip just fine but feel like upper back is more prone to rounding without raised heel. Going to try something in between cross and clean. Arms won't actually cross but hands will provide a little stabilization on the bar around the neck. Will report with results.
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  5. #485
    Throbbing Member jamalfudge's Avatar
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    OHS
    45x3
    75x3
    115x3

    Front squat
    135x3
    185x3
    225x1
    245x1
    265x1
    285x0
    255x1x5 paused
    225x5
    New grip will need some getting used to. Failed 285 because I might have been too upright. At least until I get comfortable this way. I feel like I'll have less frequent forward leaning grinders but when I do it will be harder to salvage than regular clean grip. ATG was easy to hit.

    OHP
    95x8
    135x5
    155x3
    175x1
    155x5

    SL hip thrusts
    45x8
    95x8 per side

    KB rows
    110x10 per side
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  6. #486
    Throbbing Member jamalfudge's Avatar
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    Have a friendly match tomorrow, decided to have a light day today to stay loose.

    OHS
    45x3
    95x3x2
    115x3
    135x3x2

    Pull ups
    20


    Paused dips
    3x5
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  7. #487
    Banned idunnobrah's Avatar
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    Subbed op. Great to see a slightly older brah playing sports. And 29 and am trying to get back in shape to play football (american). Your log is pretty motivating.
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  8. #488
    Throbbing Member jamalfudge's Avatar
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    Originally Posted by idunnobrah View Post
    Subbed op. Great to see a slightly older brah playing sports. And 29 and am trying to get back in shape to play football (american). Your log is pretty motivating.
    Thanks man. Truth is I'm not very athletic in real life, and I was pretty lazy in my 20s. But I've found a role with my rugby club and I'm trying to constantly take it to the next level. Keep it real, man.
    Last edited by jamalfudge; 03-29-2015 at 05:14 PM.
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  9. #489
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    A little more beat today. Motivation level was low.

    OHS
    45x3
    95x3

    Back squat
    135x3
    185x3
    225x1
    245x1
    265x1
    275x1
    295x1

    OHP
    95x5
    135x3
    155x1
    175x1x3

    Snatch RDL
    225x3
    245x3

    Clean pull
    225x3
    245x3x2

    KB rows
    120x5x2 each
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  10. #490
    Throbbing Member jamalfudge's Avatar
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    OHS
    45x3
    95x3x2

    Front squat
    135x3
    185x3
    225x1
    245x1
    255x1
    265x1
    275x1
    285x1

    Pull ups
    20
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  11. #491
    Throbbing Member jamalfudge's Avatar
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    OHS
    45x3
    95x3

    Front squat
    135x3
    185x3
    225x1
    245x1
    265x1
    275x1
    295x1
    265x2x3
    Went back to clean grip but wider. Felt more natural than the other two grips I tried last with less lean.

    OHP
    95x5
    135x3
    155x1
    180x1x3
    155x5

    SL hip thrust
    45x8
    95x8 each

    KB rows
    120x6x2each
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  12. #492
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    Originally Posted by idunnobrah View Post
    Subbed op. Great to see a slightly older brah playing sports. And 29 and am trying to get back in shape to play football (american). Your log is pretty motivating.
    "Slightly older brah"?!?!

    I will find you, son. And I will wreck your chit.

    Cheeky kunt.
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  13. #493
    Throbbing Member jamalfudge's Avatar
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    Originally Posted by LaughingStorm View Post
    "Slightly older brah"?!?!

    I will find you, son. And I will wreck your chit.

    Cheeky kunt.
    Hey man, we're all pink on the inside. ..

    OHS
    45x3
    95x3
    135x3

    Back squat
    135x3
    185x3
    225x1
    275x1x3 all paused

    Deadlift
    225x5
    275x3
    315x1
    365x1

    Was supposed to hit 405x2, didn't happen. Might work in a 2nd deadlift day when possible. Think I've been neglecting it too much.

    SLDL
    225x3
    275x3
    315x3
    335x3
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  14. #494
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    Originally Posted by jamalfudge View Post
    Hey man, we're all pink on the inside. ..
    We're gonna find out when I cut a youngster.

    Originally Posted by jamalfudge View Post
    Was supposed to hit 405x2, didn't happen. Might work in a 2nd deadlift day when possible. Think I've been neglecting it too much.
    Not bad for an older dude.
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  15. #495
    Throbbing Member jamalfudge's Avatar
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    Originally Posted by LaughingStorm View Post

    Not bad for an older dude.
    But at what cost?

    OHS
    45x3
    95x3

    Front squat
    135x3
    185x3
    225x1
    255x1
    275x1
    Little burnt from extra conditioning, unracked 295 and no more, but....

    OHP
    95x5
    135x3
    165x1
    185x1 old pr
    195x1 new pr

    Pull ups
    30
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  16. #496
    Throbbing Member jamalfudge's Avatar
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    OHS
    45x3
    95x3x2
    135x3

    Back squat
    135x3
    185x1
    225x1
    275x1x3 paused
    225x10

    Dips
    3x8 paused

    KB rows
    120x8x2 each
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  17. #497
    Throbbing Member jamalfudge's Avatar
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    Yesterday afternoon

    Deadlift
    225x3
    275x3
    315x1
    365x1
    315x5

    Snatch DL
    225x3
    275x3

    Today
    Snatch pull
    135x3x2
    155x3
    175x3

    Clean pull
    175x3
    225x3
    315x3x3
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  18. #498
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    OHS
    45x5

    Back squat
    135x5
    185x5
    225x1
    245x1
    265x1
    285x1
    305x1
    325x1
    285x2x3 paused

    OHP
    95x5
    135x3
    155x3
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  19. #499
    Throbbing Member jamalfudge's Avatar
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    Front squat
    135x5
    185x3
    225x1
    245x1
    265x1
    285x1
    305x1
    315x1 this was ugly, but matching last fall's pr
    275x1x3 paused
    225x8

    Deadlift
    225x3
    275x1
    315x1
    356x1x3
    315x8

    Pull ups
    20
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  20. #500
    Throbbing Member jamalfudge's Avatar
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    Front squat
    135x5
    185x3
    225x1
    245x1
    265x1
    285x1
    305x1 grrrinder

    OHP
    95x8
    135x3
    155x3
    175x3
    155x5

    SL hip thrusts
    45x5
    95x8 each

    KB rows
    120x10x2 each
    #sunyourballs
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  21. #501
    Throbbing Member jamalfudge's Avatar
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    OHS
    45x3
    95x3
    135x3x2

    Back squat
    135x3
    185x3
    225x3
    275x3

    Deadlift
    225x3
    275x3
    315x3
    365x1x4
    315x10
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  22. #502
    Throbbing Member jamalfudge's Avatar
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    Didn't manage much this morning. Allergies kept me up overnight and lately I've been tiring towards the end of the week.

    Front squat
    135x5
    185x3
    225x1
    245x1

    No lifting tomorrow or Sat (match), check you guys next week.
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  23. #503
    Throbbing Member jamalfudge's Avatar
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    Season is over short of a friendly in a few weeks. I was legitimately gassed by the 60th minute despite getting plenty of rest the night before. Don't know if it was technique breakdown of me and the lock behind me or over training that I may have experienced the last couple weeks but I slept for 10 hours last night.

    Today

    Back squat
    135x3x2
    185x3
    225x1
    275x1
    295x1x3 paused

    OHP
    95x8
    135x5
    155x1
    165x1
    175x1
    185x1
    135x8

    Pull ups
    20

    Deadlift
    225x5
    275x1
    335x1
    365x1x5
    325x10

    Been concentrating on setup a lot lately. Today I set up with feet about 10 inches apart and shins 3 inches from the bar. Very comfortable.
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  24. #504
    Throbbing Member jamalfudge's Avatar
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    Front squat
    135x3x2
    185x1
    225x1
    245x1
    265x1
    295x1x3
    275x1x2xpaused
    225x8

    Dips
    3x5 paused

    KB rows
    120x10x2 each
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  25. #505
    Throbbing Member jamalfudge's Avatar
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    OHS
    45x3
    95x3
    135x3

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

    Klokov press
    95x8
    105x3
    115x3

    BTN press
    95x8x2

    Pull ups
    30
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  26. #506
    Registered User streetlegaltank's Avatar
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    why have you started doing overhead squats?
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  27. #507
    Throbbing Member jamalfudge's Avatar
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    Few reasons, main being warmup and mobility. I feel like they help me stay more upright in front squats. I also want to work in more Oly lifts in the offseason and I am horribly uncoordinated catching a snatch low. Today i warmed up with split squats for the same reason but to limit shoulder fatigue.

    Split squat
    46x6 (3 per side)
    95x10

    Back squat
    135x5
    185x3
    225x1
    255x3 paused
    285x3 paused

    Deadlift
    225x3
    295x3
    335x1
    375x1x3
    335x6

    SLDL
    275x8
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  28. #508
    Registered User streetlegaltank's Avatar
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    Split squats... as in lunges? Or are those with your back foot up on a bench?
    snatches are tough. Are you going to start C&Js soon? Your front squats are strong enough that I would expect big numbers out of you
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  29. #509
    Throbbing Member jamalfudge's Avatar
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    Originally Posted by streetlegaltank View Post
    Split squats... as in lunges? Or are those with your back foot up on a bench?
    snatches are tough. Are you going to start C&Js soon? Your front squats are strong enough that I would expect big numbers out of you
    I guess I was mostly lunging (for now) and front rack for added fun. Hopefully will start Oly in a few weeks. Still a match or two left in the season and want to wait til that's over.

    Edit get you on rc
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  30. #510
    Throbbing Member jamalfudge's Avatar
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    Front squat
    135x5
    185x3
    225x1
    245x1
    265x1
    285x1
    305x1
    275x2x3

    OHP
    95x8
    135x5
    155x3
    175x2
    145x6

    KB rows
    120x12x2 each
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