jf rugby log

**jamalfudge** · 01-22-2020, 04:32 AM

Deadlift
135x10x2
225x8
315x3
335x3
355x3
385x1x2
415x0
Was a little done in after that, might be time to ease back on deads

**jamalfudge** · 01-23-2020, 04:53 AM

Front squat
110x10x3
135x10x3

OHP
110x5
135x5x3
Did these with a wider grip

Good morning
135x10 little tight after these, might have to take it easy next week

Pull ups
15

Ab wheel
1x10
1x15

**jamalfudge** · 01-24-2020, 04:35 AM

Pull ups
35

Hip thrust
275x12
375x8x5 w/one minute rest

Inverted row
3x8

Paused dips
3x5

**jamalfudge** · 01-27-2020, 04:33 AM

Squat
110x10
135x10
225x5
275x3
295x1
315x1
335x1
355x1
365x1x3
315x10

OHP
110x5
135x5
155x3
175x2x3

Pull ups
15

**jamalfudge** · 01-28-2020, 04:35 AM

Hill run
x2
More like a jog until I can re-acclimate but was ok.

Pull ups
30

Hip thrust
275x12
365x12x3

Paused dips
3x6

**jamalfudge** · 01-29-2020, 04:26 AM

Paused deadlift
135x10x2
225x5
275x3
315x3
345x3x3

Inverted row
3x6

Ab wheel
2x15

**jamalfudge** · 01-30-2020, 06:53 AM

Pull ups
25

Barbell reverse alternating lunges
135x20x3
Glutes were on fire after this

This 25 minute KB vid (used 55lb KBs):

Don't judge, I like the eye candy.

Also had extra time, did 200 burpees in 30 minutes. Might've gotten them in 20-25 if I did these first but then I wouldn't have had energy for anything else.

**jamalfudge** · 01-31-2020, 04:29 AM

Hill run x2 plus an extra .75 mile

Pull ups
35

Paused dips
3x6

Inverted row
2x8

Band pull aparts
A bunch

Calf raise
A bunch

**jamalfudge** · 02-03-2020, 05:11 AM

Squat
110x10
135x10
225x5
275x3
325x3x10 normally would've done these on the minute, but this time did them with 1 minute rest.

OHP
110x5
145x3x10 on the minute

Pull ups
15

**jamalfudge** · 02-04-2020, 04:42 AM

Hill run
x2

Mini hill sprints
x3
Felt more comfortable pushing it today

Pull ups
40

Hip thrust
275x12
365x12x4

Inverted row
2x6

Paused dips
3x5

**jamalfudge** · 02-05-2020, 04:42 AM

Deadlift
135x10
225x5
275x5
315x3
335x3
355x3
385x1x3
315x10

Good morning'
135x10
175x8
225x5x3

Ab wheel
1x20

**jamalfudge** · 02-07-2020, 04:57 AM

Just did a quick KB vid yesterday

Today:

Hill run
x2 plus extended run

Pull ups
40

BB reverse alternating lunges
155x10
155x20

Dips
3x6

Calf raises
A bunch

**jamalfudge** · 02-10-2020, 04:38 AM

Squat
110x10
135x10
225x5
275x3
295x1
335x3x3

OHP
110x5
135x5
135x3
155x2
175x2x3

Pull ups
15

**jamalfudge** · 02-11-2020, 04:36 AM

Hill run
x3
Was wiped after this

Pull ups
30

Hip thrust
275x10
365x10x4

Paused dips
3x8

**jamalfudge** · 02-12-2020, 04:52 AM

Deadlift
135x10
225x8
275x5
315x3
335x3
355x3
375x1
395x1
415x1x3
345x10

Inverted row
2x10

Ab wheel
2x15

**jamalfudge** · 02-13-2020, 04:51 AM

Reverse alternating BB lunges
95x20
135x16
155x12x2
20 w/2 kettlebells

OHP
110x5
135x5
165x3
185x1x3
165x3

Good mornings
165x10
225x5x3

Pull ups
20

Double kb clean and press w/55s
2x8

Band pull aparts
A bunch

**jamalfudge** · 02-14-2020, 04:49 AM

Hill run
x3

Pull ups
30

Hip thrust
285x10
375x12x3

Dips
3x10

Calf raise
A bunch

Band BW squats
2x10

**jamalfudge** · 02-17-2020, 04:30 AM

Squat
110x10
135x10
225x5
295x5x3

OHP
110x5
135x5
155x3
175x3x2
175x2 missed the third rep but the first 2 sets went up easily

Pull ups
15

**jamalfudge** · 02-18-2020, 04:39 AM

Started my hill run but calf felt like it was gonna go so stopped.

10 minute KB video

Pull ups
30

Paused dips on the minute
4x5

Single kb snatch each side
45x5x2
55x5x3

**jamalfudge** · 02-19-2020, 04:26 AM

Deadlift
135x10
225x8
275x3
315x3x2
345x3x3
255x10

Band pull aparts
A bunch

**jamalfudge** · 02-20-2020, 04:41 AM

Reverse alternating BB lunge
115x20x3

OHP
110x5
135x5
155x3
175x1x10 on the minute

Good mornings
155x10
205x5
235x5x3

Pull ups
15

**jamalfudge** · 02-21-2020, 04:45 AM

1 Hill run

PUll ups
30

Hip thrust
225x15
315x15x3

Dips
2x8

**jamalfudge** · 02-24-2020, 04:46 AM

Squat
110x10
135x10
225x8
275x8x3

OHP
110x5
140x5
160x3
180x1x10 on the minute

Pull ups
15

**jamalfudge** · 02-25-2020, 04:27 AM

Hill run
x4

Pull ups
35

Inverted row
3x5 with a pause

Paused dips
5x5

**jamalfudge** · 02-26-2020, 04:32 AM

Deadlift
135x8
225x8
315x2x30 on the minute, saw this on a t-nation article a while back and did them today, might've done them once before a few months ago. Tough but not brutal. Been working in mixed grip again lately and feels easier than hook, moreso than I remember.

Band pull aparts
A bunch

**jamalfudge** · 03-02-2020, 04:25 AM

Took it easy the last few days, kinda felt like I had DOMS all over even though I felt I was taking it easy for the last 2 weeks. We'll see.

Squat
110x10
135x10
225x5
275x3
315x1
345x1x10 on the minute

OHP
110x5
135x5
155x3
165x1
175x1
185x1x8 on the minute, most reps I've done w/185, I think

Pull ups
15

**jamalfudge** · 03-03-2020, 04:34 AM

Hill run
x2

Pull ups
30

Hip thrust
275x10
365x10x4

Dips
2x8
1x12

**jamalfudge** · 03-04-2020, 04:24 AM

Deadlift
135x10
225x8
275x5
315x3
345x3
365x1

Inverted row
3x8

Ab wheel
1x20

**jamalfudge** · 03-06-2020, 04:58 AM

Yesterday: The same KB vid from above, absolutely torching

Today:

Hill run
x2 plus additional .75 mile

Pull ups
30

Hip thrust
285x8
375x8x5

Banded BW squats
3x15

Dips
2x8
2x5 weighted

Calf raises
2x30

Band pull aparts
2x30

**jamalfudge** · 03-09-2020, 04:38 AM

Squat
110x10
135x10
225x5
275x3
315x1
345x1
365x1x10 on the minute

OHP
110x5
135x5
155x3
165x1
175x1
185x1x4

Pull ups
15

Band pull aparts
3x30

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