jf rugby log

**jamalfudge** · 09-08-2020, 05:32 AM

Hill run
x1

Pull ups
30

Ring dips
5x4

**jamalfudge** · 09-09-2020, 05:36 AM

Deadlift
135x10x3
225x5x3
275x2
315x3
345x3
365x3x2
315x10

Inverted row
3x6

Calf raise
1x40

Ab wheel
1x15

**jamalfudge** · 09-10-2020, 05:37 AM

Front squat/back squat alternating
110x10
135x5x2
185x5x2
225x3x2
265x3x2

OHP
110x5
135x5
155x3
175x1x8

Pull ups
15

**jamalfudge** · 09-11-2020, 06:20 AM

Hill run
x2
Added a couple 80% sprints on top

Pull ups
30

Ring dips
3x5

Regular dips
2x8

Band BW squats
2x20

**jamalfudge** · 09-14-2020, 05:41 AM

Squat
110x10
135x10
225x5
275x3
295x3
315x3
315x5

OHP
110x5
135x5
155x3
165x1
175x1
185x1x5

Pull ups
15

**jamalfudge** · 09-15-2020, 05:36 AM

Hill run
x3

Pull ups
35

Ring dips
4x5

Band bw squats
3x20

Calf raises
A bunch

**jamalfudge** · 09-23-2020, 05:20 AM

Tweaked a lower lat last week doing DLs and been taking it easy since. Though the lower lat is definitely a different issue than a low back strain, it does kind of impact most things you do, espeically lifting-wise. Been rethinking heavy lifting recently and probably will dial back a bit.

Today

Hill run
x2 plus a few sprints

Band pull aparts
A bunch

Jumping jacks
4x75
Been working in these in, they are pretty good on the calves

**jamalfudge** · 09-29-2020, 05:48 AM

Hill run
x2

Pull ups
20
Lower lat was still a little sore but ok

Ring dips
3x3
2x10 regular dips

Band BW squats
3x20

Jumping jacks
2x90

**jamalfudge** · 10-01-2020, 06:14 AM

Squat
110x10
135x10
225x8
265x6x2
265x8

OHP
110x6
135x3x2
165x3x3

Pull ups
15

**jamalfudge** · 10-02-2020, 06:25 AM

Hill run
x2

Ring dips
3x5

Pull ups
20

**jamalfudge** · 10-06-2020, 05:34 AM

Hill run
x2

Pull ups
35

Ring dips
5x5

Band BW squats
4x12

Jumping jacks
4x75

**jamalfudge** · 10-08-2020, 04:22 PM

Squat
110x10
135x10
225x5
275x3
295x1x10 on the minute

OHP
110x5
135x3
135x5
165x3x3

Pull ups
15

**jamalfudge** · 10-09-2020, 06:02 AM

Hill run
x1
Smaller hill sprints
x3

Pull ups
30

Ring dips
3x5

**jamalfudge** · 10-14-2020, 05:31 AM

Yesterday did basically the same routine as above ^^

Today:

KB snatch warmup

Deficit deadlifts
135x8
225x5x2
275x3x3
Still felt a little tender in my lower lat but wanted to get something like this in

Followed up w/a 20 minute HIIT bodyweight vid

**jamalfudge** · 10-15-2020, 05:42 AM

Squat
110x10
135x10
225x3
275x3
315x1x5
275x3

OHP
110x5
135x5
155x3
175x2x4
155x5

Pull ups
20

Couple sets of ab wheel to finish

**jamalfudge** · 10-16-2020, 05:50 AM

(Shorter) hill sprint
x5

Hill run
x1

Pull ups
35

**jamalfudge** · 10-19-2020, 09:59 AM

Squat
110x10
135x10
225x5
275x5x3

OHP
110x5
135x5
165x3
185x1x4

Pull ups
15

**jamalfudge** · 10-20-2020, 05:53 AM

Hill run
x2

Pull ups
30

Regular dips
3x8

**jamalfudge** · 10-21-2020, 06:56 AM

Hip thrust
225x12
275x15x4
Need to start doing these again for a number of reasons, but tough to work in when time is tight.

Deadlift
135x10
225x5x2
275x3x2
Easing back into it

This vid (mainly for the eye candy but it is tough):

**jamalfudge** · 10-22-2020, 05:46 AM

Front squat
110x10
135x5
185x5
225x3
265x3x3

OHP
110x5
135x5
165x3
185x1x5
165x5

Pull ups
20

Ab wheel
2x12

Done before the sun came up.

**jamalfudge** · 10-23-2020, 06:08 AM

Did a 15-20 minute jog w/a weighted backpack including 1 hill. Wasn't as taxing as I thought, but didn't want to push it so much that it impacts my knees.

Pull ups
30

Hip thrust
225x12
295x12x2
295x15

Inverted row
2x8

**jamalfudge** · 10-26-2020, 05:53 AM

Squat
110x10
135x10
225x5
295x3x3

OHP
110x5
135x5
170x3
190x1x3
170x4

Pull ups
15

**jamalfudge** · 10-27-2020, 05:43 AM

Hill run
x2 struggled with these, think I need to lose 10 pounds or so. Ideally 20 but that probably ain't gonna happen.

Pull ups
30

Hip thrust
225x12
295x12x4

Dips
3x8

**jamalfudge** · 11-02-2020, 04:33 PM

Weather last week sucked. Mostly did kb and hiit videos.

Today:

Squat
110x10
225x5
315x3x3

OHP
110x5
135x5
155x3
175x2x3

Pull ups
10

**jamalfudge** · 11-03-2020, 05:44 AM

Hill run
x1 just trying to be efficient with these and go hard up one hill instead of half assing it up 2, plus a little sprint at the end.

Pull ups
30

Hip thrust
225x12
315x12x4

Dips
3x8

**jamalfudge** · 11-04-2020, 06:03 AM

Deadlift
135x10
225x3
275x3
315x3
335x3
355x3
365x1x3
315x10

Inverted row
3x6

Ab wheel
1x15

**jamalfudge** · 11-05-2020, 05:45 AM

Front Squat
110x10
135x5
185x5
225x3
265x3x3

OHP
110x8
135x5
165x3
185x1x5

Pull ups
15

**jamalfudge** · 11-06-2020, 05:59 AM

Pull ups
30

Hip thrust
225x15
315x20x3
These were brutal

Dips
2x10

**jamalfudge** · 11-10-2020, 05:39 AM

Hill run
x1

Pull ups
30

Hip thrust
225x12
315x20x3

Dips
3x8

**jamalfudge** · 11-11-2020, 05:44 AM

Deadlift
135x10x3
225x5
275x3
315x1x2
275x12
Raked leaves for 2 hours then did a kettlebell video, ended up being too wiped for deads today, didn't want to push it.

Inverted row
2x10

Ab wheel
2x12

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