Deadlift
1X8 @135
1X5 @225
1X4 @315
2X2 @390
4X1 @390
1X5 @365
Gonna try to reset Mag Ort for deads next week.
|
Thread: jf rugby log
-
09-18-2013, 06:22 PM #121
-
09-19-2013, 07:02 PM #122
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.
-
09-23-2013, 04:04 PM #123
-
09-30-2013, 06:12 PM #124
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.
-
-
10-02-2013, 06:44 PM #125
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
-
10-06-2013, 04:32 PM #126
-
10-09-2013, 04:59 PM #127
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.
-
10-13-2013, 05:43 PM #128
-
-
10-16-2013, 07:12 AM #129
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
-
10-20-2013, 08:51 PM #130
-
10-23-2013, 05:43 PM #131
-
10-27-2013, 02:49 PM #132
-
-
10-27-2013, 06:17 PM #133
-
10-28-2013, 09:16 AM #134
-
10-28-2013, 08:48 PM #135
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.
*Watches texans games every week
*Team Hoyer
*F*** Savage
*F*ck Mallet
*Hoyer is our saviour
-
10-29-2013, 07:07 AM #136
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.
-
-
10-30-2013, 05:54 PM #137
-
11-04-2013, 05:07 PM #138
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
-
11-06-2013, 05:32 PM #139
-
11-11-2013, 06:07 PM #140
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...
-
-
11-13-2013, 05:52 PM #141
-
11-15-2013, 06:21 AM #142
-
11-18-2013, 05:46 PM #143
-
11-20-2013, 03:44 PM #144
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
-
-
11-25-2013, 06:21 AM #145
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.#sunyourballs
Unvaxed sperm is the next Bitcoin
ⒻⓊⒸⓀ ⒷⒾⒹⒺⓃ
-
11-25-2013, 06:23 AM #146
-
11-25-2013, 09:25 AM #147
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...#sunyourballs
Unvaxed sperm is the next Bitcoin
ⒻⓊⒸⓀ ⒷⒾⒹⒺⓃ
-
11-27-2013, 06:42 AM #148
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.#sunyourballs
Unvaxed sperm is the next Bitcoin
ⒻⓊⒸⓀ ⒷⒾⒹⒺⓃ
-
-
11-27-2013, 04:47 PM #149
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#sunyourballs
Unvaxed sperm is the next Bitcoin
ⒻⓊⒸⓀ ⒷⒾⒹⒺⓃ
-
11-28-2013, 12:16 PM #150
Bookmarks