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Thread: jf rugby log

  1. #1831
    Throbbing Member jamalfudge's Avatar
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    Front squat
    110x10
    135x5
    185x5
    225x3
    245x3
    265x1x5

    OHP
    110x5
    135x5
    155x3x3

    Good mornings
    165x10x3

    Pull ups
    20
    #chaga_gangsta
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  2. #1832
    Throbbing Member jamalfudge's Avatar
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    Hill run
    x2

    Ring dips
    4x5

    Pull ups
    35
    #chaga_gangsta
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  3. #1833
    Throbbing Member jamalfudge's Avatar
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    Hill run
    x1


    Pull ups
    30

    Ring dips
    5x4
    #chaga_gangsta
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  4. #1834
    Throbbing Member jamalfudge's Avatar
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    Deadlift
    135x10x3
    225x5x3
    275x2
    315x3
    345x3
    365x3x2
    315x10

    Inverted row
    3x6

    Calf raise
    1x40

    Ab wheel
    1x15
    #chaga_gangsta
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  5. #1835
    Throbbing Member jamalfudge's Avatar
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    Front squat/back squat alternating
    110x10
    135x5x2
    185x5x2
    225x3x2
    265x3x2

    OHP
    110x5
    135x5
    155x3
    175x1x8

    Pull ups
    15
    #chaga_gangsta
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  6. #1836
    Throbbing Member jamalfudge's Avatar
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    Hill run
    x2
    Added a couple 80% sprints on top

    Pull ups
    30

    Ring dips
    3x5

    Regular dips
    2x8

    Band BW squats
    2x20
    #chaga_gangsta
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  7. #1837
    Throbbing Member jamalfudge's Avatar
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    Squat
    110x10
    135x10
    225x5
    275x3
    295x3
    315x3
    315x5

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

    Pull ups
    15
    #chaga_gangsta
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  8. #1838
    Throbbing Member jamalfudge's Avatar
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    Hill run
    x3

    Pull ups
    35

    Ring dips
    4x5

    Band bw squats
    3x20

    Calf raises
    A bunch
    #chaga_gangsta
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  9. #1839
    Throbbing Member jamalfudge's Avatar
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    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
    #chaga_gangsta
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  10. #1840
    Throbbing Member jamalfudge's Avatar
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    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
    #chaga_gangsta
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  11. #1841
    Throbbing Member jamalfudge's Avatar
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    Squat
    110x10
    135x10
    225x8
    265x6x2
    265x8

    OHP
    110x6
    135x3x2
    165x3x3

    Pull ups
    15
    #chaga_gangsta
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  12. #1842
    Throbbing Member jamalfudge's Avatar
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    Hill run
    x2

    Ring dips
    3x5

    Pull ups
    20
    #chaga_gangsta
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  13. #1843
    Throbbing Member jamalfudge's Avatar
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    Hill run
    x2

    Pull ups
    35

    Ring dips
    5x5

    Band BW squats
    4x12

    Jumping jacks
    4x75
    #chaga_gangsta
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  14. #1844
    Throbbing Member jamalfudge's Avatar
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    Squat
    110x10
    135x10
    225x5
    275x3
    295x1x10 on the minute

    OHP
    110x5
    135x3
    135x5
    165x3x3

    Pull ups
    15
    #chaga_gangsta
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  15. #1845
    Throbbing Member jamalfudge's Avatar
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    Hill run
    x1
    Smaller hill sprints
    x3

    Pull ups
    30

    Ring dips
    3x5
    #chaga_gangsta
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  16. #1846
    Throbbing Member jamalfudge's Avatar
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    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
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  17. #1847
    Throbbing Member jamalfudge's Avatar
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    Squat
    110x10
    135x10
    225x3
    275x3
    315x1x5
    275x3

    OHP
    110x5
    135x5
    155x3
    175x2x4
    155x5

    Pull ups
    20

    Couple sets of ab wheel to finish
    #chaga_gangsta
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  18. #1848
    Throbbing Member jamalfudge's Avatar
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    (Shorter) hill sprint
    x5

    Hill run
    x1

    Pull ups
    35
    #chaga_gangsta
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  19. #1849
    Throbbing Member jamalfudge's Avatar
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    Squat
    110x10
    135x10
    225x5
    275x5x3

    OHP
    110x5
    135x5
    165x3
    185x1x4

    Pull ups
    15
    #chaga_gangsta
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  20. #1850
    Throbbing Member jamalfudge's Avatar
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    Hill run
    x2

    Pull ups
    30

    Regular dips
    3x8
    #chaga_gangsta
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  21. #1851
    Throbbing Member jamalfudge's Avatar
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    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):

    #chaga_gangsta
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  22. #1852
    Throbbing Member jamalfudge's Avatar
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    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.
    #chaga_gangsta
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  23. #1853
    Throbbing Member jamalfudge's Avatar
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    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
    #chaga_gangsta
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