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Thread: jf rugby log

  1. #1561
    Throbbing Member jamalfudge's Avatar
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    Still feeling blah yesterday so just did a kettlebell video.

    Today changed it up:

    Clean and press
    110x10
    135x5x2
    145x5
    155x3
    165x1
    175x1x2
    185x1

    Good mornings
    135x12
    185x10
    135x12

    Pull ups
    17

    Inverted row
    2x12
    #chaga_gangsta
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  2. #1562
    Throbbing Member jamalfudge's Avatar
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    20 minute hill run, allergies or something really keeping my nose runny and it sucks.

    Pull ups
    30

    Hip thrust
    225x12
    315x12
    315x20

    Dips
    1x10
    1x5 weighted
    1x12
    #chaga_gangsta
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  3. #1563
    Throbbing Member jamalfudge's Avatar
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    Got a late start so did what I could:

    Squat
    110x10
    135x10
    225x8
    275x8x2
    225x12

    OHP
    110x8
    135x8
    145x5x3

    Pull ups
    15
    #chaga_gangsta
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  4. #1564
    Throbbing Member jamalfudge's Avatar
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    20 minute hill run
    Hammy started feeling a little tight so I might have to lay off intensity for a bit

    Pull ups
    30

    Banded BW squat
    1x20
    2x24

    Dips
    1x8
    3x5 weighted

    Calf raises
    A bunch
    #chaga_gangsta
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  5. #1565
    Throbbing Member jamalfudge's Avatar
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    Did a few bodyweight exercises last few days. Hammy is still tight.

    Yesterday:

    Front squat
    110x10
    135x5
    185x5
    225x5 didn't aggravate it here but didn't want to push it
    185x5x3
    135x5

    OHP
    135x5x5

    Push Press
    155x3
    175x3
    195x1
    215x1
    225x1 new PR, haven't done PP in a while but probably had 235 in me

    Pull ups
    40

    Today:

    Pull ups
    30

    Dips
    1x10
    2x5 weighted

    Inverted row
    2x12

    Farmer's carry w/2 55 kbs
    4 minutes
    #chaga_gangsta
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  6. #1566
    Throbbing Member jamalfudge's Avatar
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    Squat
    110x10
    135x10x2

    OHP
    110x5
    135x5
    155x5
    175x5 if that's not a 5rm, it's a tie

    Push press
    155x5
    175x3
    205x1
    225x1
    245x0
    Two plates went up so easy, thought I could make a big jump in sets, probably didn't brace properly

    BTN OHP
    95x8x3

    Pull ups
    15
    #chaga_gangsta
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  7. #1567
    Throbbing Member jamalfudge's Avatar
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    Pull ups
    30

    Dips
    4x10

    Single leg step-ups
    A bunch at different heights


    Somehow got turned on to looking into how salt impacts muscle recovery, basically came to the conclusion that I lack salt in my diet. Too little will hinder muscle growth/recovery, increase sugar cravings, increase joint pain, etc. Kinda felt like I was falling apart even when deloading. So I took about a half a tablespoon of salt straight up yesterday evening and feel noticeably better this morning. So keep that in mind, especially if you go hard, and also sweat a lot.
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  8. #1568
    Throbbing Member jamalfudge's Avatar
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    Squat
    110x10
    135x10
    225x5
    255x3x5

    OHP
    110x5
    135x5
    165x5x2
    165x3

    Pull ups
    20
    #chaga_gangsta
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  9. #1569
    Throbbing Member jamalfudge's Avatar
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    Did one hill run today plus the bigger (mostly flat) loop in my neighborhood this morning, took about 25 minutes. Hammy was a little tight but I think I'm good to run. I think the hammy issues were from too many good mornings. Might try hip thrusts tomorrow lightly.

    Pull ups
    30

    Dips
    1x8
    5x3 weighted
    #chaga_gangsta
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  10. #1570
    Throbbing Member jamalfudge's Avatar
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    Inverted row
    3x12

    Hip thrust
    225x10
    275x10x3 with more full ROM and pause at the top

    Single KB snatch w/55, each side
    3x5

    10 minute KB vid
    #chaga_gangsta
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  11. #1571
    Throbbing Member jamalfudge's Avatar
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    Front squat
    110x10
    135x5x3
    185x5x3

    OHP
    110x5
    135x5
    155x3
    175x3
    155x5

    PUll ups
    20

    Warmed up with sliding hamstring curls, feel like that helped. For the unaware you lay on the floor, put something slippery under your feet and do a hamstring curl. Not exactly the same as a curl on a machine but good enough to wake up the hammies.
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  12. #1572
    Throbbing Member jamalfudge's Avatar
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    Normal hill run
    Not 100% but did it in about 16 minutes. Way shorter than normal and I even walked a bit.

    Pull ups
    30

    Dips
    1x10
    1x6 weighted
    1x10

    Sliding hamstring curls
    3x10
    #chaga_gangsta
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  13. #1573
    Throbbing Member jamalfudge's Avatar
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    Squat
    110x10
    135x10
    225x5
    275x3x2
    275x5

    OHP
    110x5
    135x5
    155x3
    175x3x2
    175x4 wanted 5

    Pull ups
    15
    #chaga_gangsta
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  14. #1574
    Throbbing Member jamalfudge's Avatar
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    20 minute hill run

    Pull ups
    30

    Dips
    1x10
    3x5 weighted

    Calf raises
    A bunch

    Banded bodyweight squats
    2x20
    #chaga_gangsta
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  15. #1575
    Throbbing Member jamalfudge's Avatar
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    Inverted row
    3x10

    Hip thrust
    225x10
    305x10x4

    10 minute kettlebell vid
    #chaga_gangsta
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  16. #1576
    Throbbing Member jamalfudge's Avatar
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    Front squat
    55x10
    110x10
    135x5
    185x5
    225x5
    245x3x3

    OHP
    110x5
    140x5
    160x3
    180x2x4

    Pull ups
    20

    Band pull throughs
    4x20
    #chaga_gangsta
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  17. #1577
    Throbbing Member jamalfudge's Avatar
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    20 minute hill run

    Pull ups
    30

    Dips
    3x10

    Calf raises
    A bunch

    Sliding hamstring curls
    3x15

    Been warming up with a set of these, would recommend this or at least doing a set of something hamstring related if you tend to have stiff/weak hamstrings. Helps with squat warmups too.
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  18. #1578
    Throbbing Member jamalfudge's Avatar
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    Squat
    55x10
    110x10
    135x10
    225x5
    275x5x3
    245x10

    OHP
    110x5
    135x5
    160x3
    180x2x5

    Pull ups
    20

    Kettlebell thrusters w/55s
    2x10
    #chaga_gangsta
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  19. #1579
    Throbbing Member jamalfudge's Avatar
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    20 minute hill run

    Pull ups
    30

    Dips
    3x12
    #chaga_gangsta
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  20. #1580
    Throbbing Member jamalfudge's Avatar
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    Inverted row
    3x12

    Hip thrust
    225x10
    315x10x4

    Deficit deads
    135x10x2
    Hammy is still a little dull, only thing that really seems to bother it are deads and good morning type moves. Which is odd because I've laid off both of those for the last 3 weeks.

    10 minute kettlebell vid
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  21. #1581
    Throbbing Member jamalfudge's Avatar
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    Front squat
    55x10
    110x10
    135x5
    185x5
    225x5
    255x3x3

    OHP
    110x5
    135x5
    165x2
    185x2x3

    Pull ups
    20
    #chaga_gangsta
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  22. #1582
    Throbbing Member jamalfudge's Avatar
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    25 minute run
    Did the normal hills plus an extra, non-hilled leg.

    Pull ups
    30

    Inverted row from a more horizontal angle
    5x5

    Dips
    3x12
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  23. #1583
    Throbbing Member jamalfudge's Avatar
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    Squat
    55x10
    110x10
    135x10
    225x8
    255x8
    285x8

    OHP
    110x5
    135x5
    165x3
    185x2x3

    Good mornings
    135x8x2

    Pull ups
    20

    KB thrusters w/55s
    2x8
    1x10
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  24. #1584
    Throbbing Member jamalfudge's Avatar
    Join Date: Jan 2013
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    jamalfudge is offline
    Yesterday:

    Deadlift
    135x8
    225x8
    275x5
    315x5
    365x3x5

    Today:

    30 minute run, hills plus an extra leg. Got new shoes with a less squishy sole and that seemed to help keep my hams/calves fresh.

    Pull ups
    25

    Dips
    4x10
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  25. #1585
    Throbbing Member jamalfudge's Avatar
    Join Date: Jan 2013
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    inverted row
    4x8

    Hip thrust
    225x10
    315x12x4

    Good morning
    135x8x3

    10 minute kb video
    #chaga_gangsta
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  26. #1586
    Throbbing Member jamalfudge's Avatar
    Join Date: Jan 2013
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    Front squat
    55x10
    110x10
    135x5
    185x5
    225x5
    255x3x5

    OHP
    110x5
    135x5
    155x3
    175x1
    195x1x3
    135x8 slow

    Pull ups
    20
    #chaga_gangsta
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  27. #1587
    Throbbing Member jamalfudge's Avatar
    Join Date: Jan 2013
    Location: United States
    Posts: 18,974
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    30 minute run, same as Tuesday

    Pull ups
    30

    Reverse pyramid dip and double KB squat w/55s
    Sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
    Took about 15 minutes
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  28. #1588
    Throbbing Member jamalfudge's Avatar
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    jamalfudge is offline
    Squat
    55x10
    110x10
    135x10
    225x8
    275x3x9, 1x5 on the minute

    OHP
    110x5
    135x5
    155x3
    175x1
    195x1x5
    145x8

    Pull ups
    15
    Last edited by jamalfudge; 07-02-2019 at 05:10 AM.
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  29. #1589
    Throbbing Member jamalfudge's Avatar
    Join Date: Jan 2013
    Location: United States
    Posts: 18,974
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    jamalfudge is offline
    Yesterday afternoon:

    Deadlift
    135x10x2
    225x8x2
    275x5x2 the second sets of the above were semi-sumo for hamstring warmup
    315x5
    365x3
    405x1x3
    365x3

    Today:



    35 minute run, slightly different route than last week, with one more smaller hill

    Pull ups
    30

    Dips and double kb complex w/45s
    reverse pyramid from 10 reps each to 1, did this in about 10 minutes

    Calf raises
    3x10
    #chaga_gangsta
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  30. #1590
    Throbbing Member jamalfudge's Avatar
    Join Date: Jan 2013
    Location: United States
    Posts: 18,974
    Rep Power: 112659
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    jamalfudge is offline
    Inverted row
    3x8

    Good mornings
    135x8
    185x5x3

    Hip thrusts
    225x10
    325x10x4

    10 minute kettlebell video w/55s
    #chaga_gangsta
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