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Thread: jf rugby log

  1. #121
    Throbbing Member jamalfudge's Avatar
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    Deadlift
    1X8 @135
    1X5 @225
    1X4 @315
    2X2 @390
    4X1 @390
    1X5 @365

    Gonna try to reset Mag Ort for deads next week.
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  2. #122
    Throbbing Member jamalfudge's Avatar
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    Came home from training with a little left in the tank. So I decided to hit the weights, though not in my usual "over-do-it" fashion.

    Pullups
    14 over 4 sets

    Front squat
    1X5 @135
    2X3 @225

    Back squat
    1X3 @225
    3X3 @275 paused atg

    OHP
    3x5 @135
    Read some tips here today to improve weak OHP and used a closer grip as a result. Also the last time I sprained a shoulder, overhead work seemed to help.
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  3. #123
    Throbbing Member jamalfudge's Avatar
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    Started a 531 cycle for squat and OHP. Was pretty sick today and hadn't eaten much.

    Squat
    1X5 @135
    1X5 @165
    1X3@205
    1X5 @225
    1X5 @255
    1X5 @285 Was pretty beat at that point.

    OHP
    1X5 @60
    1X5 @75
    1X5 @95
    1X3 @100
    1X5 @115
    1X8 @135

    Pullups
    14 over sets
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  4. #124
    Throbbing Member jamalfudge's Avatar
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    Had a rough couple of two Weeks. Been sick, missed a match, and strained my back on deads last week. Got back into week two of 531 for squats and didn't fare much better.

    Front squat
    1X5@135
    1 X5 @165
    1X3 @205
    1X3 @235

    Back squat
    1X3 @235
    1X3 @265
    1X2 @305

    OHP
    1x5 @60
    1X5 @75
    1X3 @95
    1X5 @115
    1X5 @145

    Pullups
    3x3
    2x5 slow negatives

    Back is a little sore, might skip deads this week and do Oly and front squats on Wednesday. I think I will also go back to wave pattern squats for in season play and concentrate on ATG form.
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  5. #125
    Throbbing Member jamalfudge's Avatar
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    Snatch
    3X3 @95
    3x3 @115

    Clean and press
    1X3 @135
    1X3 @155
    1X2 @175
    1X0 @205 Just wanted to see where I stood with this attempt since it was well over a month since I did these lifts.

    Clean pull to waist
    3X5 @255 These were brutal! Overall I was gassed from the Oly lifts but I really felt the pulls in my legs at the top of the lift.

    Dips
    4X5

    Pullups
    3X3
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  6. #126
    Throbbing Member jamalfudge's Avatar
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    Front squat
    2X5 @135
    2X3 @225
    2X1 @245

    Back squat
    1x5 @225
    3X5 @245 ATG, last two sets with a pause

    OHP
    1X5 @135
    2X5 @145
    1X4 @145 missed last rep of last set

    Pullups
    15 over 5 sets
    5 negatives

    Snatch pulls to chest
    1X3 @145
    3X3 @165

    Clean pulls to waist
    1X3 @225
    3X2 @265

    Dips
    4X5
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  7. #127
    Throbbing Member jamalfudge's Avatar
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    Front squat
    1X5 @135
    1X3 @225
    1X3 @235
    1X2 @245
    1X1 @255

    Back squat
    1X5 @235
    1X5 @255
    1X3 @265
    1X2 @275
    1X5 @265
    1X3 @275
    1X2 @285

    OHP
    1X5 @135
    3X5 @145

    Pullups
    20 over 5 sets

    Snatch pulls
    1X3 @145
    1X3 @155
    1X3 @165

    Clean pulls
    1X3 @225
    1X3 @255
    1X3 @265

    RDLs
    3X5 @225

    Dips
    24 over 5 sets each set to failure, first set of eight.

    Legs feel toasted. Hope I hold up at practice tomorrow.
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  8. #128
    Throbbing Member jamalfudge's Avatar
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    Front squats
    2X5 @125
    1X3 @225
    3X3 @235

    Back squat
    1x5 @235
    3X3 @275

    Pullups
    22 over 5 sets

    Snatch pulls
    1x3 @150
    1X3 @165
    1X3 @185

    Clean pulls
    1X3 @225
    1X2 @255
    1X3 @275

    OHP
    1X5 @135
    2X5 @150
    1x2 @150 missed last two reps

    Dips
    3X8

    RDLs
    3X3 @275
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  9. #129
    Throbbing Member jamalfudge's Avatar
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    Had to move my workout to first thing this morning and it sucked to say the least.

    Front squat
    2X5 @135
    2X3 @225
    1X3 @245
    1X1 @255
    Wanted to go for a wave but energy level and confidence wasn't there.

    OHP
    3x5 @135

    Deadlift
    1X5 @225
    1X3 @315
    1X1 @365
    It definitely showed I haven't done these in a month.

    Pullups
    20 over several sets

    Dips 2x8
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  10. #130
    Throbbing Member jamalfudge's Avatar
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    Front squat
    1X5 @135
    1X5 @185
    1X5 @225
    1X3 @245
    1X1 @245

    Back squat
    1X3 @245
    1X2 @275
    1X1 @295

    Experimented with elevated heel, worked well, I think. More stable and narrower stance.

    OHP
    1X8 @95
    1X5 @115
    1X5 @135
    2X3 @155

    Pullups
    6X3

    Deads
    1X5 @225
    1X3, 4, & 5 @315

    Dips
    3X8
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  11. #131
    Throbbing Member jamalfudge's Avatar
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    Front squat
    1X5 @135
    1X5 @185
    1X5 @235

    OHP
    1X8 @95
    1X8 @115
    1X5 @135
    1X2 @155 %@!?$!!!
    1X3 @135 Not happy with OHP lately.

    Deads
    1X5 @225
    1X5 @315
    2x3 @365
    2X2 @365

    Pullups
    6X3
    1X2

    Dips
    3X8
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  12. #132
    Throbbing Member jamalfudge's Avatar
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    Front squat
    1X5 @135
    1X5 @195
    1X5 @225
    1X0 @245 Tried using straps...I liked the idea and it felt like the regular rack position felt good, but going heavy was uncomfortable.

    Back squat
    1X3 @225
    1X3 @245
    1X3 @275

    OHP
    1X8 @95
    1X8 @115
    1X5 @135
    1X5 @145

    Pullups
    20 over several sets

    RDLs
    3X5 @245
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  13. #133
    sqwats over all kurse196's Avatar
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    What position do you play?
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    *Hoyer is our saviour
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  14. #134
    Throbbing Member jamalfudge's Avatar
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    Loosehead, mostly. I played a bit of tight but not a whole lot! I feel like there are two extremes with other front rowers in my men's league. Either they are extremely fit or extremely not. I fall somewhere in between.
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  15. #135
    sqwats over all kurse196's Avatar
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    Originally Posted by jamalfudge View Post
    Loosehead, mostly. I played a bit of tight but not a whole lot! I feel like there are two extremes with other front rowers in my men's league. Either they are extremely fit or extremely not. I fall somewhere in between.
    In my highschool team it's the exact same about the front rowers fitness levels. Quick question about you playing tight for a while, did you ever experience any neck strain during the scrums? I play hooker and at the end of some games where there would be a scrum every 4-5 minutes my neck killed. My coaches said it was normal but I've still been trying to find a way to get rid of the discomfort.
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  16. #136
    Throbbing Member jamalfudge's Avatar
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    Originally Posted by kurse196 View Post
    In my highschool team it's the exact same about the front rowers fitness levels. Quick question about you playing tight for a while, did you ever experience any neck strain during the scrums? I play hooker and at the end of some games where there would be a scrum every 4-5 minutes my neck killed. My coaches said it was normal but I've still been trying to find a way to get rid of the discomfort.
    I have noticed neck soreness after matches even playing loose. I recently corrected my form, allowing my neck to get more on center with the opposing prop's chest whereas before I'd have my neck slightly to my left. I get sore when form is off and sore when form is perfect and I spend all day driving the other pack backward. Just be sure you aren't experiencing pain vs soreness, and concentrate on having your props' shoulders line up with yours on your prebind to get a good setup.
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  17. #137
    Throbbing Member jamalfudge's Avatar
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    Front squat
    1X5 @135
    1X5 @195
    1X5 @225
    1X2 @255 was going for 3

    OHP
    1X5 @95
    1X5 @115
    1X5 @135
    1X5 @155 actually did these first, think it helped.

    Deads
    1X5 @255
    4X4 @325
    1X0 @375
    1X10 @325 Trying again for mag ort, think squats took a little out of me.

    Pullups
    8X3

    Dips
    2X9
    1X8

    Clean pulls
    3X5 @225
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  18. #138
    Throbbing Member jamalfudge's Avatar
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    OHP
    1X5 @95
    1X5 @115
    1X5 @135
    1X5 @145
    1X3 @165

    Front squat
    1X5 @135
    1X2 @195 wrist was still uncomfortable from last Wed. Might seriously focus on back squats and use fronts as an accessory.

    Back squat
    1X5 @195
    1X5 @235
    1X5 @265
    1X5 @285
    These were atg with a slight pause at the bottom. I actually feel better balance with a slight pause (talking .5-1 sec). Have a couple of free Weeks so I am trying to get my 5rm up before I try Bill Starr 5x5 for squat and ohp.

    Pullups
    25 over several sets. I was a little distracted, probably had a few ugly reps but didn't really count those.

    Dips
    1X10
    1X8
    1X5 Thought I'd be disappointed with these but felt good.

    RDLs
    3X5 @275
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  19. #139
    Throbbing Member jamalfudge's Avatar
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    Squat
    1X5 @135
    1X5 @195
    2x5 @235

    Deads
    1X5 @225
    4X4 @325
    2X2 @375
    1X10 @325

    Snatch
    2X3 @95
    1X3 @115

    Clean and press
    1X3 @135
    1X2 @155
    1X2 @185
    1X0 @205 I cleaned the bar but missed the push press halfway up. I made two attempts. Not disappointed though.

    Clean pulls
    1X3 @225
    3X3 @255
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  20. #140
    Throbbing Member jamalfudge's Avatar
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    Had a crappy workout Friday, worked up to a set of 295 on squats, hit 2 out of three reps. Didn't hit OHP either.

    Today:

    Squat (first two sets were fronts)
    1X5 @135
    1X5 @185
    1X5 @245
    1X5 @265
    1X5 @285 Repeat of last week since I failed Friday.

    1X3 @225 fronts

    OHP
    1X5 @95
    1X5 @115
    1X5 @135
    1X5 @140
    1X5 @160

    Pullups
    40 total

    Dips
    1X10
    1X8
    2X5

    RDLs
    1X5 @225
    3X3 @295

    Messed around with some overhead squats with 25 & 35# plates as I was cleaning up. Man these are tough! But my back was never more straight while squatting.

    Friday might try 3x5 paused dips. I watched a Poliquin vid and he said these were beneficial...
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  21. #141
    Throbbing Member jamalfudge's Avatar
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    Overhead squat
    3X5 @45

    Squat
    1X5 @135
    1X5 @195
    2x5 @245

    Deads
    1X5 @225
    1X5 @315
    1X5 @365

    Deficit deads
    2X3 @315

    Clean and press
    1X3 @135
    1X1 @185
    1X0 @225

    Clean pulls
    3X3 @245
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  22. #142
    Throbbing Member jamalfudge's Avatar
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    Got a quick workout in this morning, felt great! Wish I could do this more often.

    OHP
    1X5 @95
    1X5 @115
    1X5 @135
    1X5 @145
    1X1 @165 was going for 3
    1X3 @145

    Squat
    1X5 @145
    1X5 @195
    1X5 @245
    1X5 @265
    1X3 @295

    Pullups
    31 over several sets

    Paused dips
    3X7
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  23. #143
    Throbbing Member jamalfudge's Avatar
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    Squat
    1X5 @135
    1X5 @225
    1X5 @255
    1X5 @275
    1X5 @295

    Front squat
    3X1 @225 Atg paused

    OHP
    1X10 @95
    1X10 @115
    1X8 @135

    Pullups
    30

    Dips
    2X10
    1X8
    1X6
    1X4
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  24. #144
    Throbbing Member jamalfudge's Avatar
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    Had the day off and the last match of the fall season is this week. Went all out today, 2 hr session.

    Squat
    1X5 @135, 225, 255, 255 paused atg emphasis

    Deads
    1X5 @225, 315, 385
    3x3 @325 from 2" deficit

    Clean and press
    1X3 @135
    1X0 @185

    Pullups
    30

    Paused dips
    3X7

    Klokov press
    1X8 @65, 75, 85

    Front squat
    1X5 @135
    1X3 @185
    3X1 @235
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  25. #145
    Throbbing Member jamalfudge's Avatar
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    AM session today, short n sweet.

    OHP
    1X5 @95, 115, 135, 140, 150

    Squat
    1X5 @135, 225, 255, 275, 295

    Pullups
    31

    Dips
    1X10
    1X8
    1X7

    Not too bad considering I was lucky to get 5 hrs if sleep. And damn it was cold! That time of year, I guess.
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  26. #146
    bulking warrior Sanderson86's Avatar
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    Good logging dude. Keep at it!
    Y U mad? ☆☆☆υк ¢яєω☆☆☆
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  27. #147
    Throbbing Member jamalfudge's Avatar
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    Originally Posted by Sanderson86 View Post
    Good logging dude. Keep at it!
    Thanks for dropping in man!


    *Side note because I know I will forget. Last week I started to keeo track of macros with a generic app. My goal is to go from 240 down to 225. Well, at least to lose inches of fat by the end of January 2014. This is a first for me, counting food, that is. I never really realized how fast calories add up until a week ago...
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  28. #148
    Throbbing Member jamalfudge's Avatar
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    Another AM session today, had it's UPS and downs. I like getting active early but don't always feel as flexible.

    Squat
    1X5 @135, 225, 255, 255 paused atg

    Deads
    1X5 @225
    1X4 @315
    1X1 @365 lower back was still pretty tight (loosens up throughout the day)

    Snatch grip deads
    1X3 @225, 225 245 Experiment, I like these, just have to work grip more

    Clean pulls
    3x5 @245

    Klokov press
    1X8 @75
    3X5 @95

    Goal was to hit 395 x5 on deads, I might have another go quick after work if I am up to it and do some high rep front squats. We shall see.
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  29. #149
    Throbbing Member jamalfudge's Avatar
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    Got another session in this afternoon. Not what I expected but felt good.

    Deads
    1X5 @135, 225, 315
    1X2 @395, 385

    Rows
    1X5 @135, 155, 165, 165

    Snatch pulls
    1X5 @145, 165, 165 165

    Front squat paused atg
    1X5 @135, 185, 185

    Klokov press
    1X5 @75, 95, 115
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  30. #150
    Throbbing Member jamalfudge's Avatar
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    Did some turkey day burpees. About 150 over twenty mins. I did 15 one minute rounds with twenty second rests. Figured I'd log this while waiting for grub.
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