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  1. #31
    Throbbing Member jamalfudge's Avatar
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    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.
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  2. #32
    Throbbing Member jamalfudge's Avatar
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    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.
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  3. #33
    brass monkey SoulZeppelin's Avatar
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    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!
    Clear eyes, full heart: can't lose.

    Log: http://forum.bodybuilding.com/showthread.php?t=142413581

    "So get off your keyboard because there is an empty squat rack somewhere that commands your attention." -Blaine Sumner
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  4. #34
    Throbbing Member jamalfudge's Avatar
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    Thanks, dude. I have definitely noticed a transformation in play this spring vs last fall.
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  5. #35
    Throbbing Member jamalfudge's Avatar
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    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.
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  6. #36
    Throbbing Member jamalfudge's Avatar
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    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.
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  7. #37
    Throbbing Member jamalfudge's Avatar
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    Talking

    Shoveled heavy snow and walked the dogs.

    It counts when you are over thirty.
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  8. #38
    Throbbing Member jamalfudge's Avatar
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    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
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  9. #39
    Throbbing Member jamalfudge's Avatar
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    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.
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  10. #40
    Registered User jellypumping's Avatar
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    good progress brah
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  11. #41
    Throbbing Member jamalfudge's Avatar
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    Originally Posted by jellypumping View Post
    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
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  12. #42
    Throbbing Member jamalfudge's Avatar
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    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.
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  13. #43
    Throbbing Member jamalfudge's Avatar
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    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.
    Last edited by jamalfudge; 04-10-2013 at 06:45 PM.
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  14. #44
    Throbbing Member jamalfudge's Avatar
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    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
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  15. #45
    Throbbing Member jamalfudge's Avatar
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    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#
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  16. #46
    brass monkey SoulZeppelin's Avatar
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    Strong push pressing (& snatch). Your team playing this week?
    Clear eyes, full heart: can't lose.

    Log: http://forum.bodybuilding.com/showthread.php?t=142413581

    "So get off your keyboard because there is an empty squat rack somewhere that commands your attention." -Blaine Sumner
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  17. #47
    Throbbing Member jamalfudge's Avatar
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    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?
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  18. #48
    Throbbing Member jamalfudge's Avatar
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    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
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  19. #49
    brass monkey SoulZeppelin's Avatar
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    Originally Posted by jamalfudge View Post
    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?
    Clear eyes, full heart: can't lose.

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  20. #50
    Throbbing Member jamalfudge's Avatar
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    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
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  21. #51
    Throbbing Member jamalfudge's Avatar
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    Talking

    Originally Posted by SoulZeppelin View Post
    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.
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    Throbbing Member jamalfudge's Avatar
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    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!
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    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.
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    Registered User Sven Draconian's Avatar
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    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.
    Log: http://forum.bodybuilding.com/showthread.php?t=153114941
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    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...
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    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
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    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#
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    100 burpees in 14:30.
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    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.
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    Throbbing Member jamalfudge's Avatar
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    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.
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