jf rugby log

[jamalfudge]

Got a late start so did what I could:

Squat
110x10
135x10
225x8
275x8x2
225x12

OHP
110x8
135x8
145x5x3

Pull ups
15

[jamalfudge]

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

[jamalfudge]

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

[jamalfudge]

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

[jamalfudge]

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.

[jamalfudge]

Squat
110x10
135x10
225x5
255x3x5

OHP
110x5
135x5
165x5x2
165x3

Pull ups
20

[jamalfudge]

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

[jamalfudge]

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

[jamalfudge]

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.

[jamalfudge]

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

[jamalfudge]

Squat
110x10
135x10
225x5
275x3x2
275x5

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

Pull ups
15

[jamalfudge]

20 minute hill run

Pull ups
30

Dips
1x10
3x5 weighted

Calf raises
A bunch

Banded bodyweight squats
2x20

[jamalfudge]

Inverted row
3x10

Hip thrust
225x10
305x10x4

10 minute kettlebell vid

[jamalfudge]

Front squat
55x10
110x10
135x5
185x5
225x5
245x3x3

OHP
110x5
140x5
160x3
180x2x4

Pull ups
20

Band pull throughs
4x20

[jamalfudge]

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.

[jamalfudge]

Squat
55x10
110x10
135x10
225x5
275x5x3
245x10

OHP
110x5
135x5
160x3
180x2x5

Pull ups
20

Kettlebell thrusters w/55s
2x10

[jamalfudge]

20 minute hill run

Pull ups
30

Dips
3x12

[jamalfudge]

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

[jamalfudge]

Front squat
55x10
110x10
135x5
185x5
225x5
255x3x3

OHP
110x5
135x5
165x2
185x2x3

Pull ups
20

[jamalfudge]

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

[jamalfudge]

Squat
55x10
110x10
135x10
225x8
255x8
285x8

OHP
110x5
135x5
165x3
185x2x3

Good mornings
135x8x2

Pull ups
20

KB thrusters w/55s
2x8
1x10

[jamalfudge]

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

[jamalfudge]

inverted row
4x8

Hip thrust
225x10
315x12x4

Good morning
135x8x3

10 minute kb video

[jamalfudge]

Front squat
55x10
110x10
135x5
185x5
225x5
255x3x5

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

Pull ups
20

[jamalfudge]

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

[jamalfudge]

Squat
55x10
110x10
135x10
225x8
275x3x9, 1x5 on the minute

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

Pull ups
15

[jamalfudge]

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

[jamalfudge]

Inverted row
3x8

Good mornings
135x8
185x5x3

Hip thrusts
225x10
325x10x4

10 minute kettlebell video w/55s

[jamalfudge]

Front squat
55x10
110x10
135x5
225x5
265x3x3

OHP
110x5
135x5
165x4x4

Pull ups
15

Happy 4th everyone. I'm off for 10 days. I'll probably get a lift in but just to work off my indulgences until I return.

[jamalfudge]

Back at it today. I was pretty active on my time off, but still overdid it with food and drink. Decided to start a fast, last meal was Saturday at 1pm. Might end it tonight or tomorrow depending on how I feel. Haven't been super hungry but when I see/smell food I imagine really digging in.

Squat
55x10
110x10
135x10
225x5
275x3x3 wanted 10x3 on the minute but hammy was a little tight, guess I didn't rest it enough last week.

OHP
110x5
135x5
145x3x8

Pull ups
20 these felt great, think I lost a little weight in the last few days, it is crazy how much of a difference 5-10 pounds makes with pull ups

Overhead squat
45x5
65x5x2
75x5x3 did these on a whim since I ended my squat session early.