jf rugby log

[jamalfudge]

I think the 5x5 was working great, but was taking me forever to complete a workout. So I amended slightly to 3 x 5 with the same lifts.

Front squats
1X5 @ 135
1X5 @ 185
3X5 @ 225

Push press
1X5 @135
3X5 @175
Didn't seem to have good coordination with these today. I normally do an ever-so-slight knee bend with the push, but found myself going the prescribed quarter squat for the initial push.

Pullups

2x3 w/10# plate
3X3

Pendlay rows
5X5 @145
Admittedly my rows suck so I stuck to 5x5.

Dips
2X10
1X5 +35#

RDLs
1X5 @225
2X3 @245
I have been doing these mostly for grip.

DB strict standing shoulder press
2X8 @50# DB

[jamalfudge]

Had a rough workout, I could almost see this coming Friday. I think jumping 10# two workouts in a row was a mistake.

Front squat
1X5 @135
1X5 @185
1X5 @230
1X3 @230
1X4 @230

Core kind of gave out first.

Push press
1X5 @135
1X3 @155
1X5 @180
1X3 @180
1X5 @180
1X3 @180

Might have hit 3x5 but confidence was shot.

Hit a couple pullups and called it a day. Took the dogs on a nice long walk.

I am going to skip squatting Wednesday but keep my planned deadlift volume and see how I feel Friday. I was hoping to deload at the end of next week but might start earlier than that.

[jamalfudge]

I had another unexpected setback this week. Tuesday after my softball game, my back became a little stiff. I thought nothing of it, but when I woke up in the middle of the night, I could barely get out of bed. I think it was a perfect storm of a few things: last Friday's workout I added (but didn't document) 2 sets of 20 plate swings (like KB swings, but with a plate in each hand), combined with Monday's rough workout and swinging a bat around contributed to my back seizing up. I had also started taking creatine, and I had a few beers with softball, but I haven't read enough evidence to separate science from broscience as to creatine causing muscle cramps.

My back is still a little stiff, but I wanted to get back at it. I tested out with a DB circuit I kind of winged on the fly. With 50lb DBs, I did 5 rounds of:

Pullups/chins x3-5
Thrusters x5 (last round I did 10)
Bent over rows x5
Bench step ups x4-5 each side
Decline pushups (feet on bench)

Since I do a lot of dips, and don't bench press, I thought I'd add a little upper chest workout w/the pushups.

I still feel a little tight, I might do some yoga tomorrow, and definitely plan on concentrating more on warmups. I have a feeling jumping right into things as much as I do sometimes is a contributing factor to my setback. My hips have been also a little irritated, and figure that is another contributing factor.

[jamalfudge]

Did some conditioning work today for about forty minutes followed by a 1.5 mile walk with the dogs. Back is a little tight but manageable. Might try my Wednesday routine tomorrow.

[jamalfudge]

Back at it, at least somewhat. It was storming so I had to stay underneath the patio cover, no over head barbell work. Although I miss snatching more than anything.

Full cleans
1X5 @135
2x2 @155
2X2 @175
1X2 @185

Front squats
1X3 @185
3x3 @205

Deads
1X5 @225
4X4 @315
2X1@365

This was kind of a tester week, will reset Mag Ort next week barring any setbacks.

Pullups
2X3
1X10 negatives

Dips
3X10

DB shoulder press
3X8 @50 each

[jamalfudge]

Front squats
2x5 @135
1X5 @185
5X3 @215

Push press
2X5@135
1X5 @155
3X5 @175

Pullups
1X3+10#
2X3
1X5 negatives

Pendlay rows
3X5 @145

RDLs
4X3 @225
Grip gave out first

Static holds @255

Dips
1X10
2X5 +35

Curlz and front raises for gainz with 25# plates.

[Sven Draconian]

Considering your equipment restrictions, you might want to consider doing lunges and/or step ups.

[jamalfudge]

Thanks for the suggestion. I know single leg stuff its important, too.

Did some snatches today:
2X3 @95
2X2 @115
4X1 @125

[jamalfudge]

Front squat
1X5 @135
1X5 @185
5X3 @220

Push press
1X5 @135
3X5 @180

Pullups
4X3
1X5 negatives

RDLs
4X3 @225

Pendlay rows
3X5 @145

Dips
2X8
1X5 +35#

[Sven Draconian]

Thanks for the suggestion. I know single leg stuff its important, too.

Did some snatches today:
2X3 @95
2X2 @115
4X1 @125

It's not that single leg stuff is important... but without doing heavy back squats I'm not sure you can get a heavy enough load. Front squats are a good lift, but I'm not sure they're enough.

[jamalfudge]

Thanks for the tip. I am hoping after making some front squat adjustments (straighter torso, lower reps, better warmup) I can still make some considerable noob gains by August. At least as far as squat is concerned. But I will work some lunges in for sure.

Did some conditioning today, always feel hungry as hell after hard sprinting...

[jamalfudge]

Felt great today with the weights. Deads felt better than in quite some time.

Snatches
1X3 @95
1X3 @115
2x2 @125
4X1 @135

Full clean with a cross between squat jerk and push press
1X3 @135
1X3 @165
1X2 @185
2X1 @195

Front squat
5X3 @225

Deads
1X5 @225
4x4 @315
2X2 @365
1X10 @315

Was feeling fast off the floor with the first 6 sets, tried for 1x2 @405 but missed mid-shin. I didn't want to kill my buzz so I finished the second set of 365. Took about a minute and a half to get the last set of ten but still felt great.

Pullups
1X5
1X4
1X3
1X8 negatives

Dips
3X10

Static barbell holds with over hand grip 8 secs @ 255.

[jamalfudge]

Front squat
1X5 @135
1X3 @185
1X3 @215
5X3 @235

Push press
1X5 @135
1X5 @155
3X5 @185

Pullups
1X4
2x3
1X5 negatives

Pendlay rows
3X5 @155

GHR
2X5

Dips
1X10
2X5 +35#
1X8

Random shoulder/arm work.

[jamalfudge]

Snatches
1X3 @95
1X3 @115
2X2 @125
1X1 @135

Strict OHP
1X8 @95
1X8 @125
1X8 @135

I just wanted to get moving...figured these lifts are safe the day right after a regular workout, and plus I wanted another day to work in snatches without going to long on a regular day.

[LegitSalsa]

Damn, nice overhead pressing.

Log looks good so far. Keep going!

[jamalfudge]

Damn, nice overhead pressing.

Log looks good so far. Keep going!

Thanks man!

Todays workout wasn't too great. I was somewhat rushed an was only planning to squat, PP, and hit pullups.

Front squat
1X8 @135
1X5 @185
1X3 @215
1X2 @245
3X3 @245
1X2 @245

Had to dump the third rep of the last set.

I was not feeling to coordinated, managed a warmup set of push press and hit 1x4 @190.

Pullups 2x3

The real bummer came when I was trying to repair my wife's PT Cruiser. Without getting into too much detail, I cursed that small engine compartment like no tomorrow. I hate that car.

[jamalfudge]

Didn't squat today. Cleans weren't that great, wrists were shot form shoddy squat form Monday.

Snatches
1X3 @95
1X3 @115
2x2 @125
2X1 @135

Full clean and PP
1X3 @135
1X3 @165
Missed next set on the catch

Deads
1X5 @225
4X4 @315
1x2 @365
1X2 @405
1X10 @315
New 2 RM max, I think. If not, the first time I have pulled over 400 since Feb. Feels good. Mag Ort week 3 next week!

Pullups 3x3

Dips
1X10
1x6 +35#
1X5 +35#
1X9

Pendlay rows
3X5 @155

Static overhand holds
3X10 seconds @ 260 for my weak-ass grip.

Random arm work.

I am thinking front squatting 3x weekly is detrimental in the long run. My deadlift can attest to that. Also seriously considering wrist support straps with all the clean grip and overhead work I do.

[jamalfudge]

Wrists were still a little tender from earlier in the week. Limited front squatting again. But I tried something different anyway.

Front squat
1X5 @135
1X3 @185
1X3 @215
1X1 @245

Messed around with back squat, turns out my ghetto squat stands weren't too limiting (unless I had to dump the bar).

1X8 @135
1x8 @185
1X5 @215
1X5 @245
1X2 @265
1X1 @285
3X5 @245

I have new plans for a more advanced squat "rack." I will make two 4.5' four post stands and two shorter ones thst will enable me to dump the bar for heavy singles. Felt like I could hit 300 on back squat but didn't want to risk awkward injury. I also want to experiment with Anderson, concentric only front squats, and this will help me do that.

Strict OHP
1X5 @135
2x3 @155

Push press
1X5 @185
2X3 @185
These still felt a little awkward.

Pullups (varied grips)
3x4
3X3

RDLs
3x5 @225

Dips 2x10

Random arm work

Probably will warm up with front squats and heavy front singles and do 3x5 back squats on Monday.

[jamalfudge]

Front squat
1X5 @135
1X5 @185
1X3 @225
2X1 @255 PR

Back squat
3X5 @255

Pullups
4X3
3X3

Dips
2X10
2X6 +35#

Pendlay rows
3X5 @160

DB shoulder press
1X5 @50
2X5 @55

OHP
1X5 @135

The rain kept me from doing more.

Barbell static holds
3X6 seconds @265

[jamalfudge]

Wrists still were sore and I think it had an effect on my Oly lifts. Especially cleans. Since I overdid it with bad form last week, I have really been racking the bar well so much that I can't get a good grip for the press after the catch. I suspect some wrist mobility work is in my future.

Snatch
1X3 @95
2X2 @115

Full cleans
1X3 @135
1X1 @165

Deads, Mag Ort week 3
1x5 @225
4X4 @325
1X2 @375
1X2 @420 PR
1X10 @325

Dips
3X10

Pullups
3x3

Barbell static hold @ 275

Felt awesome to hit a new max after my troubles this spring. My goal is to hit a 475 max before August practice starts, 375 1RM on squats and 300 1RM in front squat, and a bodyweight push press.

[jamalfudge]

Front squat
1X8 @135
1X5 @185
1X3 @230
1X1 @265

Back squat
3X5 @265

Push press
1X5 @135
1X5 @155
3X5 @185

Strict OHP
3X3 @135

Pullups
4X3

Dips
1X10
2X6 +35#

Overhand deadlifts for grip
4X1 @295

Pendlay rows
3X5 @165

Front squats were about halfway between parallel and ATG. Back squats were slightly below parallel. I watched a couple All Blacks and England rugby training vids, and although they were moving impressive weight, squats were barely quarter. There's no real point to me making this observation if only to make me feel better about my low numbers (for a prop).

[NHfootball]

Front squat
1X8 @135
1X5 @185
1X3 @230
1X1 @265

Back squat
3X5 @265

Push press
1X5 @135
1X5 @155
3X5 @185

Strict OHP
3X3 @135

Pullups
4X3

Dips
1X10
2X6 +35#

Overhand deadlifts for grip
4X1 @295

Pendlay rows
3X5 @165

Front squats were about halfway between parallel and ATG. Back squats were slightly below parallel. I watched a couple All Blacks and England rugby training vids, and although they were moving impressive weight, squats were barely quarter. There's no real point to me making this observation if only to make me feel better about my low numbers (for a prop).

I love the consistency in your program! Keep it up dude--you have some impressive lifts

[jamalfudge]

I love the consistency in your program! Keep it up dude--you have some impressive lifts

Thanks man! Sometimes I don't feel so consistent but feel my changes are after I sort something out.

Today was hurried, had a couple softball games in the evening. I wondered how I'd hold up after lifting, only a little sore...

Front squats
1X8 @135
1X5 @195
1X3 @235
1X0 @275

Back squats
3X5 @275

Strict OHP
3X5 @135

Pullups
1X4
3X3

[jamalfudge]

Conditioning work today. Sprints, hill sprints, little bit of scrum machine work. Got a nice burn. I felt like I needed a little more HIIT in, the gut was slowly creeping on me the last two Weeks. (dang auto correct always capitalizes Weeks).

[jamalfudge]

Snatch
1X3 @95
1X3 @115
1X1 @135
2x2 @135

Full clean and PP
1X3 @135
1X3 @155
1X2 @165
1X2 @185
1X1 @195
1X1 @205 (full clean PR)

Deads
1X5 @225
4X4 @335
1X2 @380
1X0 @430
1X2 @380 from slight deficit

The plan was to bump up a week to align the week 8 deload when I am in vacay in a few Weeks. I accidentally bumped up 2 Weeks and missed the work set. Hopefully I can hit 430 next week and stay on track (Mag Ort).

Pullups 4x3

Dips
1X10
3x5 +35#

[jamalfudge]

Front squat
1X8 @135
1X5 @195
1X3 @235
2x1 @255

Back squat
1X3 @255
1x2 @285
2X3 @275

Front squat (again, wasn't feeling up to back squatting)
3X3 @225

OHP
1X3 @135
3X5 @140

Pullups
3X3

[jamalfudge]

Front squat
1X5 @135
1X5 @195
1X3 @235
2X1 @255

Back squat
1X3 @ 235
3X5 @285

Strict OHP
1X3 @135
3X5 @145

Pullups
1X4
2X3

RDLs
3X5 @245

Dips
1x8
?x?

Think I got one set of four with a 35# plate, but whatever it was, I felt and heard a tear in my right outer pec. Seems minor but damn all these setbacks i've had lately. I am never doing dips on my swivel stools at home again. This weekend I might build my improved squat rack and make them to accommodate dips. Goodnight sweet gains.

[jamalfudge]

Treading warily, I decided to press on with a lower body session today. My right pec is still sore with about 75% ROM but not painful. I wasn't sure how I'd feel, so I didn't stick to routine.

Deads
1X8 @135
1X5 @225
1X4 @335
1X2 @380
1X1 @430 PR
1X0 @445 miss
1X10 @335

This kind of followed my Mag Ort schedule albeit loosely.

Front squat
1X5 @135
1X7 @185

Back squat
1X5 @185
1X10 @225 (nice cardio sesh)

Static hold double over hand
295 @ 5 secs

[jamalfudge]

Front squat
1X5 @135
1X5 @195
1X3 @235
2X3 @245
1X5 @225 (5RM, did these as my second to last overall squat set)

Back squat
1X3 @245
1X2 @295
1X1 @315 had the wife judge for parallel, PR
1X10 @225 ATG

RDLs
3X5 @245

I really wish I remembered what I was squatting when I last squatted regularly 14 years ago. I also wish I picked it back up a few months earlier.

Next week's plan is to rep 295 for squat, hit 445 for deads, maybe test another 1rm on squat on Fri. And maybe test OHP on Wed to stay fresh before vacation the following week.

[jamalfudge]

Front squat
1X5 @135
1X5 @205
1X3 @245
1X5 @230 (2nd to last squat set overall)
Wrist supports really helped here, last rep was ugly.

Back squat
1X3 @245
3X5 @295
1X10 @230 ATG

OHP
1X3 @135
3x5 @145

Attempted pullups but oddly felt strain on my bum pec when I put slight weight on my arms. I am glad for vacation next week.

I think I might attempt Smolov Jr for squats when I get back, and find a better dip split.