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Thread: jf rugby log

  1. #1621
    Throbbing Member jamalfudge's Avatar
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    Hill run
    x3

    Pull ups
    30

    Dip + double kb squat w/45s
    Reverse pyramid from 10 reps > 1
    9 minutes

    The hill runs were a little more brutal but the complex seemed easier, go figure.

    Calf raise
    A bunch
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  2. #1622
    Throbbing Member jamalfudge's Avatar
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    Inverted row
    3x10

    Good mornings
    135x5
    185x5
    225x5x3

    Hip thrust
    225x12
    315x12x2
    325x15

    10 minute kb vid
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  3. #1623
    Throbbing Member jamalfudge's Avatar
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    OHP
    110x5x2
    135x5
    135x3
    155x3
    175x2x3 the second rep on these was really tough despite the first rep going up easy
    155x5

    Deadlift
    135x5x2
    225x5
    275x3
    315x3
    365x3x2
    365x5
    335x10
    Gonna try to do these in the morning and eliminate a squat day, we shall see.
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  4. #1624
    Throbbing Member jamalfudge's Avatar
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    Hill run
    x3

    Pull ups
    30

    Dip + double kb squat w/45s
    Reverse pyramid from 10 reps > 1
    10 minutes
    Authorities said...best leave it...unsolved
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  5. #1625
    Throbbing Member jamalfudge's Avatar
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    Hill run
    x4

    Pull ups
    30

    Dip + double kb squat w/55s
    Reverse pyramid from 10 reps > 1
    10 minutes
    Authorities said...best leave it...unsolved
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  6. #1626
    Throbbing Member jamalfudge's Avatar
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    Hill run
    x2 just tried to get these in quick for a third day of running

    Inverted row
    3x8

    Good morning
    135x5
    185x5
    225x5x3

    Hip thrust
    275x8
    345x8x4

    10 minute kettlebell vid
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  7. #1627
    Throbbing Member jamalfudge's Avatar
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    OHP
    110x5
    135x5
    155x3
    165x2
    175x1
    185x1

    185x3x3 push press

    Deadlift
    185x5
    225x5
    315x3
    365x0

    Been on low carbs last few days, plus intense workout yesterday, plus morning deads really didn't work too well. Kinda been rethinking my strategy for lifting and might try to focus less on BB lifts and more on KB lifts. Dunno why but BB lifts just have been starting to feel awkward lately.
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  8. #1628
    Throbbing Member jamalfudge's Avatar
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    Squat
    55x10
    110x10
    135x10
    225x5
    275x3
    315x1x10 on the minute

    OHP
    110x5
    135x5
    155x3
    175x1x6
    155x5

    Pull ups
    20
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  9. #1629
    Throbbing Member jamalfudge's Avatar
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    Hill run
    x3

    Pull ups
    30

    Dip + double kb squat w/45s
    Reverse pyramid from 10 reps > 1
    9 minutes
    Authorities said...best leave it...unsolved
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  10. #1630
    Throbbing Member jamalfudge's Avatar
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    Inverted row
    4x8

    Deadlift
    135x5x2
    225x5x2
    275x3x2
    315x3
    345x3x3
    Did these with a wider stance, feels a little better from a "leaning back" and leg drive perspective but a little awkward on the grip width.

    Hip thrust
    225x15
    315x15x3

    10 minute kb video
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  11. #1631
    Throbbing Member jamalfudge's Avatar
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    OHP
    110x5
    135x5x2
    155x3
    180x1x7
    165x2

    Good mornings
    135x10
    185x5
    225x5x3
    135x10

    Pull ups
    35
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  12. #1632
    Throbbing Member jamalfudge's Avatar
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    Hill run
    x3

    Pull ups
    30

    Dips
    4x8

    10 minute kb video
    Authorities said...best leave it...unsolved
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  13. #1633
    Throbbing Member jamalfudge's Avatar
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    Squat
    55x10
    110x10
    135x5
    225x5
    275x5x3

    OHP
    110x5
    135x5
    165x3x3

    Pull ups
    15
    Authorities said...best leave it...unsolved
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  14. #1634
    Throbbing Member jamalfudge's Avatar
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    Hill run
    x3

    Pull ups
    30

    Dip + double kb squat w/45s
    Reverse pyramid from 10 reps > 1
    9 minutes
    Authorities said...best leave it...unsolved
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  15. #1635
    Throbbing Member jamalfudge's Avatar
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    Warmed up with one hill run

    Inverted row
    4x8

    Deadlift
    135x5
    225x5
    315x3
    365x3x3

    Hip thrust
    225x12
    275x12x3
    Authorities said...best leave it...unsolved
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  16. #1636
    Throbbing Member jamalfudge's Avatar
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    OHP
    110x5
    135x5
    155x3
    175x2x5

    Good mornings
    135x8
    185x5
    235x5x3
    185x10

    Pull ups
    15
    Authorities said...best leave it...unsolved
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  17. #1637
    Throbbing Member jamalfudge's Avatar
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    Hill run
    x2 focused on going harder for longer (lol)

    Mini hill sprint
    x3

    Pull ups
    30

    Dip + double kb squat w/45s
    Reverse pyramid from 10 reps > 1
    10 minutes


    10 minute kb video
    Authorities said...best leave it...unsolved
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  18. #1638
    Throbbing Member jamalfudge's Avatar
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    Squat
    55x10
    110x10
    135x10
    225x10x3

    OHP
    110x5
    135x5
    170x3x3

    Pull ups
    15
    Authorities said...best leave it...unsolved
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  19. #1639
    Throbbing Member jamalfudge's Avatar
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    Hill run
    x2

    Pull ups
    30

    Inverted row
    3x8

    Dip/kb complex 10 reps to 1
    10 minutes
    Authorities said...best leave it...unsolved
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  20. #1640
    Throbbing Member jamalfudge's Avatar
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    One hill run warmup

    Deadlift
    135x5
    225x5
    275x3
    315x3
    335x2
    355x2
    365x2
    385x3

    Hip thrust
    225x12
    315x12x3

    BB Calf raise
    135x12x2 with a pause at the top
    Authorities said...best leave it...unsolved
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  21. #1641
    Throbbing Member jamalfudge's Avatar
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    OHP
    110x5
    135x5
    145x3
    155x3
    165x1
    175x1
    185x1x5
    185x3 push press
    205x1 push press

    Good mornings
    135x8
    205x5x2
    205x10

    Pull ups
    15

    10 minute kb video
    Authorities said...best leave it...unsolved
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  22. #1642
    Throbbing Member jamalfudge's Avatar
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    Hill run
    x2
    Mini hill sprint
    x3

    Pull ups
    35

    Dips + double kb cleans w/55s
    10 > 1 reverse pyramid, 9 minutes
    Authorities said...best leave it...unsolved
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  23. #1643
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    jamalfudge is offline
    Yesterday:

    25 minute kb video

    OHS
    45x5
    65x5
    95x5

    Squat w/bands around knees
    95x10x3

    Pull ups
    20

    Today:


    Hill run
    x2
    Mini hill sprint
    x4

    Pull ups
    30

    Dips + double kb cleans w/55s
    10 > 1 reverse pyramid, 11 minutes

    Wasn't very hot but the humidity was brutal
    Authorities said...best leave it...unsolved
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  24. #1644
    Throbbing Member jamalfudge's Avatar
    Join Date: Jan 2013
    Location: United States
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    1 hill run warmup

    Deadlift
    135x5
    225x5
    275x5
    315x5
    345x2
    375x1
    395x1x2

    Hip thrust
    225x12
    335x10x2
    335x15

    Band BW squats
    2x20

    Ab wheel
    2x5 w/5 second hold at each rep
    Authorities said...best leave it...unsolved
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  25. #1645
    Throbbing Member jamalfudge's Avatar
    Join Date: Jan 2013
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    jamalfudge is offline
    OHP
    110x5
    135x5
    145x3
    155x3
    165x3x3
    155x4

    Good mornings
    155x8
    205x8x3

    Pull ups
    18
    Authorities said...best leave it...unsolved
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  26. #1646
    Throbbing Member jamalfudge's Avatar
    Join Date: Jan 2013
    Location: United States
    Posts: 17,898
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    jamalfudge is offline
    Hill run
    x2

    Pull ups
    30

    Inverted row
    5x5

    Calf raise
    A bunch

    Ab wheel
    2x5 with a pause at the top
    Authorities said...best leave it...unsolved
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  27. #1647
    Throbbing Member jamalfudge's Avatar
    Join Date: Jan 2013
    Location: United States
    Posts: 17,898
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    Squat
    55x10
    110x10
    135x10
    225x5
    295x5x3

    OHP
    110x8
    135x5
    155x3
    165x1
    190x1x3
    155x5

    Pull ups
    20
    Authorities said...best leave it...unsolved
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  28. #1648
    Throbbing Member jamalfudge's Avatar
    Join Date: Jan 2013
    Location: United States
    Posts: 17,898
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    Hill run
    x1
    Hammy felt iffy, decided not to push it. Might've been overdoing it w/kettlebell stuff on top of everything else. Shame, seems like I get in a good rhythm for a few weeks then something tweaks.

    Pull ups
    30

    Dips
    4x10
    Authorities said...best leave it...unsolved
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  29. #1649
    Throbbing Member jamalfudge's Avatar
    Join Date: Jan 2013
    Location: United States
    Posts: 17,898
    Rep Power: 102628
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    OHP
    110x10
    135x5
    145x3
    165x2
    180x2x2
    180x1
    145x5x2

    Good morning
    145x5x3

    Pull ups
    20
    Authorities said...best leave it...unsolved
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  30. #1650
    Throbbing Member jamalfudge's Avatar
    Join Date: Jan 2013
    Location: United States
    Posts: 17,898
    Rep Power: 102628
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    jamalfudge is offline
    Hill run
    x1
    First felt ok, second not so much. Not terrible. Probably gonna skip the running next week and see what's up after.

    Pull ups
    30

    Inverted row
    5x5

    Dips
    3x10
    Authorities said...best leave it...unsolved
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