jf rugby log

[jamalfudge]

Moved my workout up a day because I wouldn't have much time tomorrow and I felt it for sure.

Power cleans and push press
1x3 @135
1X3 @165
1X3 @ 185

Deads
1X3@300
1X2 @ 365
1X1 @ 375

Front squat
1X5 @155
1X5 @ 175
1X3 @185
1X3 @205
1X2 @215

Dips
3X5 +35

I also picked up some NO Explode, uncaffeineated to experiment with. I am not sure it helped me lift better, but I felt less groggy. Weekends stink because I get less sleep than during the week. I think it might have made my stomach a little sour, too.

My rudimentary squat rack, made from 2 4' 4x4s helped as well.

[jamalfudge]

No practice today, conditioning instead.

Interval sprinting totaling close to a mile, 5x10 burpees, 8 burpee pullups, 8x5 situps, 8x5 jump lunges, 8x5 plyo pushups, and I added 3x3 pullups and 3x5 dips.

[SoulZeppelin]

In on your log! Our season is just getting started here (opener in a month) and its good to see a rugby log. Nice work playing over a half at prop - forwards represent!

[jamalfudge]

Thanks, dude. I have definitely noticed a transformation in play this spring vs last fall.

[jamalfudge]

Snatches
1X3 @95
2x2 @115
3X1 @125

Front squats
1x3 @185
1X3 @195
1X3 @215

Stiff legged DLs
1X8 @185
2X5 @205

I really wish I built my rack last fall. I have been feeling the heavier front squat in my hamstrings. This is where I think my dead lift weakness is. Thus, the sdls. Before I started working out again, I WAS having hammy issues, after all.

[jamalfudge]

Power clean and push press:
1X5 @135
1X3 @175
1X2 @185

Deads:
1X4 @300
1X2 @360
8X3 @300 from 2.5" deficit

Front squats:
1X3 @185
1X3 @215
1X1 @225
Might turn front squats into a 5/3/1 variation.

Stiff leg deads:
1X8 @185

3X2 chins

Dips
1X3
1x3 +50 lbs
1X1 +50
1X5

Restarting CP from 415-450, no cheating this time.

[jamalfudge]

Shoveled heavy snow and walked the dogs.

It counts when you are over thirty.

[jamalfudge]

Jammed my right middle finger in practice yesterday, todays workout felt a bit limited.

Snatches
3X3 @115
3X1 @125 (wanted to try 1 @135 but backed off due to grip)

Front squats
1X5 @135
2X4 @205
2X1 @225
1X10 @135

Stiff leg DLs
1X8 @125
2X5 @205

Dips
2X5
2X3 +50

[jamalfudge]

Only hit one warmup set of power cleans due to grip. I think it was more psychological then anything.

DB shoulder press
2X8 @50

Week 2 CP deads (last week work set was 350, not 360, typo)
1x5 @185
1X5 @225
1X5 @300
3X3 @365 (added a couple extra working sets)
8X3 @305 from 2.5" deficit

Front squats
1X5 @135
1X5 @185
1X3 @205
1X1 @ 230

Stiff leg DLs
1X8 @185

Pullups 3x3

Dips 2x5

Hams feel toasted after todays workout and yesterdays match.

[jellypumping]

good progress brah

[jamalfudge]

good progress brah

Thanks man!

Yesterday, u was a little bit crunched for time, and hams were still a little tender, so I modified the workout a bit.

Power snatch
3 x3 @115
3X1 @125

Power clean and push press
1X5 @125
1X3 @135
1X3 @155
1X3 @175

Pullups 3x3

Dips 2x10

[jamalfudge]

Felt pretty beat to hell after yesterdays match. I got two warmup sets of deads in and my body said "no thanks Jeff," and that was pretty much it. I worked in a few glute ham raises, been meaning to try them. Didn't count reps, I did them until I cramped up. Actually, they were more like "glute ham slight-leans." I would be interested to see difference in speed and quickness once I can get a few real reps in.

[jamalfudge]

Hit the weights after my unintended deload week, despite every other joint I'm my upper body feeling sore.

Snatches
1X3 @ 95
2x2 @ 115
3X1 @125

Full clean and push press
1X3 @135
1X3 @155
1X2 @175
2X1 @185

These seemed more natural than regular power cleans. Three cheers for experimentation!

Front squat
1X5 @205
1X3 @225
1X1 @245

I know this isn't typical 531 but I am feeling good bumping weight up since I haven't squatted regularly in 14 years. And it felt good hitting a body weight squat this quick, too.

Glute ham "leans"
3X3

If you haven't done these and have trouble, putting your hands at your sides vs crossing your chest makes a world of difference.

Pullups 2x3 +10# plate
Dips 1x5

Shoulders on fire.

[jamalfudge]

Upper body joints are still pretty sore, even after having some sub help in yesterdays match.

Week 3 CP deads
1X5 @135
1X5 @225
1X3 @315
1X2 @385
6X3 @315 frim 3" deficit

Glute ham raises 3 x 5 leaned over a couple more inches today.

Push press
1X5 @135
2X3 @185

Front squat
1X5 @ 185

Pendlay rows
1X5 @ 135
1X3 @ 155
1X3 @ 165

Dips
3X5

Pullups
3X3

[jamalfudge]

Power snatch
1X3 @95
1X3 @115
4X1 @135 (I can feel my traps growing as we speak )

Full clean and push press
1X3 @135
1X3 @165
2X2 @185

Missed 205 but only because of snatches, I presume.

Front squat
1X5 @205
1X3 @225
Missed 245, should have went for another set if 3 @225.

Glute ham raises 1x10

Pullups 3x4 (warmed up with these instead of doing then at the end of the workout).

Dips 1x10
1X5 +25#
1 x5 +50#

[SoulZeppelin]

Strong push pressing (& snatch). Your team playing this week?

[jamalfudge]

Thanks man. We played our playoff game today and lost. Our opponents were pretty similar in skill but had us in size and strength. One more match coming up in two Weeks, but I am already thinking of how I can get stronger for fall.

How about your team?

[jamalfudge]

I realized today that I have been slightly of on dead form this whole time. I don't think I have been leaning back into my heels as much as I needed to. Was supposed to run 405 but missed with good form.

Full clean and press
1X5 @135
1X3 @165
1X2 @185

Deads
1X3 @225
1X3 @315
2x3 @340
3x2 @340

Glute ham raises 3x5

Pullups 3x4

Dips
1X10
1X5 +25#
1X5 +50#

Stiff deads
1X5@185
1X5 @225

DB shoulder press
1X8 @ 50
2X5 @60

[SoulZeppelin]

Thanks man. We played our playoff game today and lost. Our opponents were pretty similar in skill but had us in size and strength. One more match coming up in two Weeks, but I am already thinking of how I can get stronger for fall.

How about your team?

Our season runs from June - October, so we're still having preseason fun. My first year playing league, and I'm pretty excited about the code switch. You playing prop still?

[jamalfudge]

No practice today, worked in a lifting session.

Snatches
1X3 @95
1X3 @115
4X1 @135
Last couple were ugly.

Full clean and push press
1X3 @135
1X3 @165
1X3 @185
1X1 @ 195 missed the press, might be time for a form check week.

Front squats
1X5 @205
2x2 @225

Pullups 3x4 with a couple slow negatives at the end.

Stiff legged deads
3X5 @205 grip was more of an issue at the end of the workout more than back/hams.

Dips 2x10

[jamalfudge]

Our season runs from June - October, so we're still having preseason fun. My first year playing league, and I'm pretty excited about the code switch. You playing prop still?

That's cool, hope you aren't affected too much by the late season snow out there!

I am still propping, and I love it. Quite frankly, I am still too slow to play anywhere else.

[jamalfudge]

Been thinking I need a little more structure with squats and push presses, I started following SL 5x5. Seems easy enough to remember.

Snatch high pulls
3X3 @135
1X3 @145

Clean high pulls
1X3 @145
1X3@ 165
1X3 @185
1X3 @195

Deads
Worked up to a set 1x4 @345

Push press
1X5 @135
5X5 @155

Front squat
1x5 @135
5X5 @185

Pullups
4X3

Dips x8

Glute ham raises
1X3

This was a little overkill, calf cramped. I actually saw the muscle rippling under my skin. It was freaky!

[jamalfudge]

Strong DOMS this weekend, like I haven't felt in a while. Probably too much volume with the deads and squats. Think I am going to make the following my "A" workout on Mondays (or Sundays) and Fridays during the offseason:

Front Squats
2x5 @135
5x5 @190

Push Press
1x5 @135
1x5 @160
1x3 @160 (missed the 4th rep, went back at it)
4x5 @160

This is good practice for racking the bar on my shoulders. Resetting (the catch) seems to be the hard part.

Pullups
4x3
I think my biceps caught up with my back strength, felt my lats activating for the first time in a while.

Romanian Deads
1x5 @160
1x5 @205
1x5 @245

Dips
1x10
1x5 +25#
1x3 +50#

Wednesdays will be my "B" workout, and will consist of power snatches, power cleans (minus press), deads, and whatever accessory work I can squeeze in.

[Sven Draconian]

Nice stuff in here. Good working doing the Oly's.

Where are you playing at? What division are you guys?

One thing you might want to consider is changing your push press to a true shoulder press (no leg drive). You really want to build the shoulders as much as possible and using your legs to start the movement hurts that goal. You should also consider adding some shoulder specific direct arm work (lat raises, front raises, DB presses or whatever other variations you like). Those movements will help keep your shoulders healthy and should have a decent amount of carry-over into the traps..... and keeping your neck healthy is vital for a front row guy.

[jamalfudge]

Thanks, Sven. I play DIII in an east coast/mid Atlantic union. I have been working in DB shoulder presses, as well (strict, neutral grip) but I guess I could be doing them more often! I think it helps when having to lift the loose forwards who are all over the place in lineouts...

[jamalfudge]

Snatches
2X3 @ 95
2X3 @115

I didn't think I could hit 135, might have to work my way back up.

Full cleans
2X5 @ 135
Form check, and a little sore.

Front squats
5X5 @195

Deads, worked up to a set 1x5 @340.

Did some pullups yesterday before practice, so I just noodled with then them today.

Dips 2x10

[jamalfudge]

I did things a little differently this evening. Our last match was canceled, so that freed up my evening. However I was pretty tired from a long week. I caught a second (or third) wind around 9:30 this evening and decided to hit the weights.

Front squats
1X5 @135
5X5 @200

Push press
1X5 @135
5X5 @165

Pullups
4X3

Pendlay rows
5X5 @135

Dips
2X10
1X5 +35#
1X3 +60#

[jamalfudge]

100 burpees in 14:30.

[jamalfudge]

Front squats
1X5 @ 135
5X5 @ 205

Push press
1X5 @135
5x5 @170

Pullups
5x3

RDLs
1X5 @170
1X5 @205
Bunch of singles @ 245 (grip failing)

Did a hold for 10 secs @ 250 for grip

Dips
2X10
2X5 +35#
1X3 +60#

Pendlay rows
5X5 @140

Squats felt good. I might add 10 instead of 5 on Wed.

[jamalfudge]

Power snatches
2x3 @95
1X3 @115
1X2 @125
2X1 @135 Feelsweakman.jpg

Full cleans
1X3 @135
1X3 @155
1X2 @175
1X2 @185
Form check, catch felt awesome.

Front squats
5X5 @215

Deads
1X5 @225
4X4 @315
2X2 @365
1X10 @315

I was researching other deadlift programs other than CP and SL/SS and I think I found a good one to compliment SL in Mag Ort. I like the linear progression with this program.

Pullups 3x3

Dips
3X10

Held the bar loaded with 245# overhand grip for 2 sets of 10 secs for grip strength.