jf rugby log

[jamalfudge]

Split squat
45x10
95x10

Front squat
135x3
185x1
225x1
245x1
265x1
235x5

Pull ups
35

Paused dips
3x6

Jump lunges
10
+45x8x2

[jamalfudge]

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

OHP
95x8
135x5
155x3
175x2
175x1x3



Deadlift
225x5
295x1
335x1
375x1x5
335x6

Did some step ups as warm up and cool down. I read this was good for speed (along with lunges ), we'll see if my speed improves by next fall. I'm so slow now so anything will help.

[jamalfudge]

Front squat
135x3
185x3
225x1
245x1
265x1
285x1
305x1
245x5

Pull ups
30

Paused dips
2x8

[jamalfudge]

OHS
45x3
95x3
135x3

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

BTN OHP
95x8
115x8
135x3

KB rows
120x10x2 each

Step ups
BWx10
45x10
95x10

[jamalfudge]

Split squat
45x10
95x10

Back squat
135x3
185x3
225x3
275x3
295x3

Deadlift
225x3
295x3
335x3
375x2

[jamalfudge]

OHS
45x3
95x3
135x3

Front squat
135x3
185x3
245x3
285x0

OHP
95x8
135x5
155x3
175x1x3

Step ups
65x16
115x10

Pull ups
30

[jamalfudge]

BB split squat
45x16
95x16

Front squat
135x3
185x3
225x3
255x2
285x3

Paused dips
3x8

SLDL
225x8
275x8

KB rows
120x10x2 each

[jamalfudge]

OHS
45x3
95x3
135x3

Back squat
135x3
185x3
225x3
275x3

OHP
95x8
135x5
155x3
175x1x5
155x5

Deadlift
225x5
275x3
315x3
375x3
335x8

Deficit snatch DL
225x3
275x3
315x3

[jamalfudge]

Split squat
45x5 each
95x5 each

Front squat
135x3
185x3
225x3
255x2

Pull ups
30

Step ups
BWx6 each
45x6 each

[jamalfudge]

OHS
45x3
95x3
Did these with a narrower grip, clean width

Front squat
135x3
185x3
225x3
275x1
295x3 new 3rm

BTN OHP
95x8
115x5
125x3x3

KB rows
130x6x2 each

Paused dips
3x5

[jamalfudge]

Split squat
45x10 per side
115x5 per side

Back squat
135x3
225x3
275x3

Deadlift
225x5
315x3
345x3
385x2
335x8

BB step ups
BWx10
45x5
95x3 all each side

[jamalfudge]

Heard our last match this weekend may be canceled so I added in a quick Oly session.

Hang snatch
65x3
95x3
115x3
125x1
This went up pretty easy, tried 135 and no go.

Clean and jerk
135x2
155x1
165x1
175x1
185x1

[jamalfudge]

OHS clean grip
65x3
95x3

Front squat
135x3
185x1
225x3
275x1
305x0
245x5

OHP
95x8
135x5
155x1
175x1
155x3

Pull ups
30

[jamalfudge]

Yesterday:
Front squat
135x3
185x3
225x3

Back squat
135x5
185x5
225x5x3

Legs were pretty beat and didn't feel as coordinated to do anything else

Today:

Hang power snatch
65x3
95x3
115x3x3

Clean and jerk
135x2
155x1
175x1x3

Deadlift
225x5
295x3
335x3
395x3
335x10

[jamalfudge]

OHP
95x8
135x8
155x5

OHS
65x3
95x3
105x3

Back squat
135x5
185x10x5

Pull ups
30

[jamalfudge]

Front squat
135x3x2
185x3
225x3
255x2
285x1
305x2 2nd rep was a grinder, immediately regretted not going for a third after I racked weight
255x3

Dips
3x5 paused

KB rows
130x8
130x10 each

Muscle snatch
45x5
65x5
95x5

[jamalfudge]

Back squat
135x3x2
185x3
225x3
255x2
275x2
305x3

BTN press
95x8
115x5x3

Pull ups
35

[jamalfudge]

OHS
45x3
95x3
115x3
clean grip

Muscle snatch
95x3
115x3

Deadlift
225x3
295x3
345x3
405x3 new 3rm I think
345x8

Snatch DL
225x3
275x3
315x3

[jamalfudge]

Front squat
135x5
185x5
225x5
255x5

OHP
95x8
135x5
155x3
175x2
175x1x3

KB rows per side
130x10
130x12

Step ups per side
BWx10
+25x10

[jamalfudge]

Back squat
135x5
185x5
225x3
275x2
295x5
205x10

Pullups
35

Paused dips
3x6

[jamalfudge]

Hang full snatch
75x3
95x3
105x3x3

Clean and jerk
135x2
155x1
175x1x3

DeadLift
245x5
295x3
345x3
315x3x3

[Andalite]

are you happy with your training?

[jamalfudge]

are you happy with your training?

I think I'm in a good spot now. You may have noticed I really haven't stuck to a program. Part of the reason being sometimes real life gets in the way of scheduled days, and some days I'd be too burnt out to hit my prescribed lifts, while the next day I'd feel fresher. Squatting "everyday" makes it easier to work around the tough days. What I'm aiming for now that rugby is over is to rotate overhead, front, and back squat and do no squats on Saturdays. Deadlift on Wednesday and Saturday up to a 2 or 3 rm if doable both days.

In short, yes.

[Andalite]

I think I'm in a good spot now. You may have noticed I really haven't stuck to a program. Part of the reason being sometimes real life gets in the way of scheduled days, and some days I'd be too burnt out to hit my prescribed lifts, while the next day I'd feel fresher. Squatting "everyday" makes it easier to work around the tough days. What I'm aiming for now that rugby is over is to rotate overhead, front, and back squat and do no squats on Saturdays. Deadlift on Wednesday and Saturday up to a 2 or 3 rm if doable both days.

In short, yes.

Sounds good I have been watching all along.

[jamalfudge]

Sounds good I have been watching all along.

Ha, thanks! I've been keeping up with your log as well. I'm slightly jealous of your home gym.

Yesterday had time for OHP only:

OHP
95x8x2
135x5
155x3
155x3

Today
Front squat
135x3
185x3
225x3
255x2
285x1
305x1

Pull ups
35

Paused dips
3x6

Did a few sets of step ups as well

[jamalfudge]

Trying not to gain any weight this summer, so last night I alternated 10 burpees and 10 kb swings @130 for 10 sets. Very tough but doable.

Today:

Back squat
45x5
95x5
135x3
185x3
225x3
275x2
315x3
225x10

BTN OHP
95x8
105x8
115x8

KB rows
130x10
130x12 all per side

[LaughingStorm]

Trying not to gain any weight this summer, so last night I alternated 10 burpees and 10 kb swings @130 for 10 sets. Very tough but doable.

You are avoiding the swole?

I don't even know you!

[jamalfudge]

You are avoiding the swole?

I don't even know you!

Dat belly swole doe. I am eating better than ever (still not "great"), drinking less frequently, but lately it's been so easy to pack on extra pounds.

[LaughingStorm]

Dat belly swole doe. I am eating better than ever (still not "great"), drinking less frequently, but lately it's been so easy to pack on extra pounds.

Fair point.

[jamalfudge]

Was about 10 minutes behind schedule, had to be quick.

Snatch
45x3
75x3
95x3
110x1x2

Deadlift
245x5
295x3
345x1

SLDL
275x8
325x5