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Thread: jf rugby log

  1. #1351
    Throbbing Member jamalfudge's Avatar
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    Squat
    110x10
    135x10
    225x10
    275x3
    315x1
    345x1
    365x3x2

    OHP
    135x3
    135x5
    175x2x2
    175x3
    135x5

    Pull ups
    15

    BB calf raise
    135x10
    175x10x3

    Double kb squat w/55s
    3x10
    Who the hell's this guy they call Bob Cock?
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  2. #1352
    Throbbing Member jamalfudge's Avatar
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    First legit deadlift session in about a month. Not bad I guess.

    Deadlift
    135x10
    225x5
    315x5x2
    365x3
    405x1x5
    365x5
    315x10


    Bent over bb rows
    225x5x3
    Who the hell's this guy they call Bob Cock?
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  3. #1353
    Throbbing Member jamalfudge's Avatar
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    Pull ups
    20

    Hip thrust
    225x10
    315x12
    405x12x3

    Dips
    1x10
    3x3 weighted
    Who the hell's this guy they call Bob Cock?
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  4. #1354
    Throbbing Member jamalfudge's Avatar
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    Front Squat
    110x10
    135x5
    185x5
    225x5
    275x1
    305x1x10 these were kind of rough might change it up next week

    OHP
    135x3
    135x5
    165x1
    185x1x2
    145x5

    BB calf raise
    145x12
    164x12x3

    Pull ups
    20
    Who the hell's this guy they call Bob Cock?
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  5. #1355
    Throbbing Member jamalfudge's Avatar
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    Pull ups
    15

    Hip thrust
    315x15
    315x20x2
    Think the heavy ones are contributing to my calf issues. I feel a cramping sensation if I go too heavy with these. So I dialed it back a bit and went high rep.

    Dips
    1x10
    1x6 weighted
    1x12

    Various KB snatches w/55s

    BB bent over rows
    225x5x3
    Who the hell's this guy they call Bob Cock?
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  6. #1356
    Throbbing Member jamalfudge's Avatar
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    Squat
    110x10
    135x10
    225x10
    275x3

    OHP
    135x5
    165x3
    185x1x5

    Overhead Squat
    45x5
    65x5
    75x5x3

    Pull ups
    15
    Who the hell's this guy they call Bob Cock?
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  7. #1357
    Throbbing Member jamalfudge's Avatar
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    Pull ups
    30

    Dips
    1x10
    2x5 weighted

    Bulgarian split squat
    5x8 per side

    Walking single leg deadlift w/55s
    3x a bunch

    Banded bodyweight squats
    2x20
    Who the hell's this guy they call Bob Cock?
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  8. #1358
    Throbbing Member jamalfudge's Avatar
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    Not much to report today. Went on a run, tried not to run purely on forefoot, also alternated on grass when I could. Also did a couple hill runs, total distance, including a bit of walking was around 2 miles.

    Ab wheel
    3x12 weighted
    Who the hell's this guy they call Bob Cock?
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  9. #1359
    Throbbing Member jamalfudge's Avatar
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    Front squat
    110x10
    135x5
    185x5
    225x5
    275x3
    295x3x2

    OHP
    110x5
    135x5
    165x1
    185x1x3

    Pull ups
    20
    Who the hell's this guy they call Bob Cock?
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  10. #1360
    Throbbing Member jamalfudge's Avatar
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    Paused deficit Deadlift
    135x10
    225x5
    275x5
    315x3
    335x3
    355x3
    365x3
    315x10 regular

    Bb rows
    225x5x3

    Inverted rows
    3x5
    Who the hell's this guy they call Bob Cock?
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  11. #1361
    Throbbing Member jamalfudge's Avatar
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    Went for a run, did a bit on grass and also did some sprints at a nearby park, total was around 30 minutes walking/jogging/sprinting.

    Pull ups
    20

    Dips
    1x12
    1x5 weighted
    1x10

    Walking single leg deadlifts
    2x6 each side w/55lb kbs
    Who the hell's this guy they call Bob Cock?
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  12. #1362
    Throbbing Member jamalfudge's Avatar
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    Squat
    110x10
    135x10
    225x10
    275x5
    315x3
    345x1

    OHP
    135x5
    165x2
    190x1x2
    155x3

    Pull ups
    20
    Who the hell's this guy they call Bob Cock?
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  13. #1363
    Throbbing Member jamalfudge's Avatar
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    Did another morning run, ended up doing sprints again. Even taped my calves felt like they *might* explode. Didn't get to that point but I recognize the feeling now. I guess I'll be doing sprints for cardio from now on.

    Pull ups
    20

    Hip thrust
    225x20x2
    275x20x2

    Dips
    1x8
    2x5 weighted

    Walking double kb single leg deadlifts
    2x10 each side w/55s
    Who the hell's this guy they call Bob Cock?
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  14. #1364
    Throbbing Member jamalfudge's Avatar
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    Ab wheel
    2x15

    Double kb snatch
    2x5 w/55s

    Deficit deadlift
    135x10
    225x5
    275x5
    315x5
    335x3
    355x3
    385x2

    Maybe doing ab wheel first was a bad idea, felt some low back fatigue after this

    BB row
    225x5x1
    235x5

    Inverted row
    2x8

    Double kb row w/55s
    2x10
    Who the hell's this guy they call Bob Cock?
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  15. #1365
    Throbbing Member jamalfudge's Avatar
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    Front squat
    110x10
    135x5
    185x5
    225x5
    255x3x2
    275x1

    OHP
    135x5
    165x3
    185x1x4, wanted 5 singles but that wasn't happening

    OHS
    45x5
    75x5x2
    75x10 these were pretty tough

    Pull ups
    15
    Who the hell's this guy they call Bob Cock?
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  16. #1366
    Throbbing Member jamalfudge's Avatar
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    Did an hour long walk w/a sprint session in the middle, same as last week but less jogging.

    Pull ups
    30

    Dips
    2x12
    1x6 weighted

    Walking single leg deadlifts w/55 kbs
    1x100 feet
    Who the hell's this guy they call Bob Cock?
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  17. #1367
    Throbbing Member jamalfudge's Avatar
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    Squat
    110x10
    135x10
    225x10
    275x3
    315x1
    345x1
    345x5

    OHP
    135x5
    145x3x6
    105x10
    95x10

    Pull ups
    15
    Who the hell's this guy they call Bob Cock?
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  18. #1368
    Throbbing Member jamalfudge's Avatar
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    Deadlift
    135x10
    225x5
    315x5
    365x1
    405x1


    BB rows
    225x5
    245x5x2
    Who the hell's this guy they call Bob Cock?
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  19. #1369
    Throbbing Member jamalfudge's Avatar
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    Pull ups
    20

    Dips
    1x10
    3x5 weighted

    Walking single leg deadlifts w/55 kbs
    2x10 each side

    Banded bw squats
    3x20
    Who the hell's this guy they call Bob Cock?
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  20. #1370
    Throbbing Member jamalfudge's Avatar
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    Double kb snatch w/55s
    5x3

    BB rows
    185x8
    245x5x2
    225x6

    Hip thrust
    225x16
    315x15x3
    Who the hell's this guy they call Bob Cock?
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  21. #1371
    Throbbing Member jamalfudge's Avatar
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    Front squat
    110x10
    135x5
    185x5
    225x5
    255x3
    275x3
    275x5

    OHP
    135x5x3 did these w/the wider grip

    Pull ups
    20
    Who the hell's this guy they call Bob Cock?
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  22. #1372
    Throbbing Member jamalfudge's Avatar
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    Squat
    110x10
    225x10
    275x10x3

    OHP
    95x5
    135x5
    150x3x6
    115x10

    Pull ups
    20

    Double kb rows w/55s
    3x10
    Who the hell's this guy they call Bob Cock?
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  23. #1373
    Throbbing Member jamalfudge's Avatar
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    Location: United States
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    Yesterday:

    Pull ups
    20

    Hip thrust
    225x15
    345x15x2
    275x20

    Dips
    1x10
    2x5 weighted

    Today:

    Double kb snatch w/55s
    5x3

    Deadlift
    135x10
    225x5
    275x5
    315x5x2

    BB rows
    185x10
    245x5x2
    225x8

    Inverted row
    2x10

    Double kb rows w/55s
    2x10
    Who the hell's this guy they call Bob Cock?
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  24. #1374
    Throbbing Member jamalfudge's Avatar
    Join Date: Jan 2013
    Location: United States
    Posts: 18,538
    Rep Power: 108418
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    jamalfudge is offline
    Front squat
    110x10
    135x5
    185x5
    225x5
    255x3
    285x1

    OHP
    110x5
    135x5
    145x5
    150x5
    115x8x3
    wider grip

    Pull ups
    15
    Who the hell's this guy they call Bob Cock?
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  25. #1375
    Throbbing Member jamalfudge's Avatar
    Join Date: Jan 2013
    Location: United States
    Posts: 18,538
    Rep Power: 108418
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    jamalfudge is offline
    Squat
    110x10
    135x10
    225x10
    275x1
    295x1
    315x1
    335x1
    355x1
    325x6

    OHP
    110x5
    135x5
    155x3x6


    Pull ups
    15

    Did some calf work, kinda random. Mostly single leg negatives off a step.
    Who the hell's this guy they call Bob Cock?
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  26. #1376
    Throbbing Member jamalfudge's Avatar
    Join Date: Jan 2013
    Location: United States
    Posts: 18,538
    Rep Power: 108418
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    jamalfudge is offline
    Deadlift
    135x10
    225x5
    315x3
    365x3
    385x1
    405x1
    305x5
    Back has been a little sore last couple weeks. Probably will take next week off DLing.

    BB row
    185x8
    225x8x2
    Who the hell's this guy they call Bob Cock?
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  27. #1377
    Throbbing Member jamalfudge's Avatar
    Join Date: Jan 2013
    Location: United States
    Posts: 18,538
    Rep Power: 108418
    jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000)
    jamalfudge is offline
    Pull ups
    20

    Hip thrust
    225x20
    315x15x3

    Dips
    1x10
    2x5 weighted
    Who the hell's this guy they call Bob Cock?
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  28. #1378
    Throbbing Member jamalfudge's Avatar
    Join Date: Jan 2013
    Location: United States
    Posts: 18,538
    Rep Power: 108418
    jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000)
    jamalfudge is offline
    Ab wheel
    4x12 weighted

    Calf work
    A bunch of single and double leg stuff

    Complex of 5 burpees and 5 single kettlebell swings w/55s
    AMRAP in 10 minutes

    Skater squat
    3x8
    Who the hell's this guy they call Bob Cock?
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  29. #1379
    Throbbing Member jamalfudge's Avatar
    Join Date: Jan 2013
    Location: United States
    Posts: 18,538
    Rep Power: 108418
    jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000)
    jamalfudge is offline
    Front squat
    110x10
    135x5
    185x5
    225x3
    255x1
    275x1
    225x5 paused

    OHP
    110x5
    135x5
    155x3
    165x3
    170x3
    125x11

    Pull ups
    15

    BB rows
    205x8x2
    185x8

    Double kb thrusters w/55s
    2x8
    Who the hell's this guy they call Bob Cock?
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  30. #1380
    Throbbing Member jamalfudge's Avatar
    Join Date: Jan 2013
    Location: United States
    Posts: 18,538
    Rep Power: 108418
    jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000) jamalfudge has a reputation beyond repute. Second best rank possible! (+100000)
    jamalfudge is offline
    Pull ups
    20

    Banded bodyweight squats
    4x20

    Dips
    2x12
    1x7 weighted

    Single leg calf raise
    4x10 each side
    Who the hell's this guy they call Bob Cock?
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