jf rugby log

**jamalfudge** · 07-17-2018, 05:07 AM

Pull ups
20

Hip thrust
225x10
315x12
405x12x3

Dips
1x10
3x3 weighted

**jamalfudge** · 07-19-2018, 04:51 AM

Front Squat
110x10
135x5
185x5
225x5
275x1
305x1x10 these were kind of rough might change it up next week

OHP
135x3
135x5
165x1
185x1x2
145x5

BB calf raise
145x12
164x12x3

Pull ups
20

**jamalfudge** · 07-20-2018, 05:08 AM

Pull ups
15

Hip thrust
315x15
315x20x2
Think the heavy ones are contributing to my calf issues. I feel a cramping sensation if I go too heavy with these. So I dialed it back a bit and went high rep.

Dips
1x10
1x6 weighted
1x12

Various KB snatches w/55s

BB bent over rows
225x5x3

**jamalfudge** · 07-23-2018, 04:49 AM

Squat
110x10
135x10
225x10
275x3

OHP
135x5
165x3
185x1x5

Overhead Squat
45x5
65x5
75x5x3

Pull ups
15

**jamalfudge** · 07-24-2018, 04:58 AM

Pull ups
30

Dips
1x10
2x5 weighted

Bulgarian split squat
5x8 per side

Walking single leg deadlift w/55s
3x a bunch

Banded bodyweight squats
2x20

**jamalfudge** · 07-25-2018, 05:01 AM

Not much to report today. Went on a run, tried not to run purely on forefoot, also alternated on grass when I could. Also did a couple hill runs, total distance, including a bit of walking was around 2 miles.

Ab wheel
3x12 weighted

**jamalfudge** · 07-26-2018, 04:47 AM

Front squat
110x10
135x5
185x5
225x5
275x3
295x3x2

OHP
110x5
135x5
165x1
185x1x3

Pull ups
20

**jamalfudge** · 07-26-2018, 03:56 PM

Paused deficit Deadlift
135x10
225x5
275x5
315x3
335x3
355x3
365x3
315x10 regular

Bb rows
225x5x3

Inverted rows
3x5

**jamalfudge** · 07-27-2018, 04:51 AM

Went for a run, did a bit on grass and also did some sprints at a nearby park, total was around 30 minutes walking/jogging/sprinting.

Pull ups
20

Dips
1x12
1x5 weighted
1x10

Walking single leg deadlifts
2x6 each side w/55lb kbs

**jamalfudge** · 07-30-2018, 04:50 AM

Squat
110x10
135x10
225x10
275x5
315x3
345x1

OHP
135x5
165x2
190x1x2
155x3

Pull ups
20

**jamalfudge** · 07-31-2018, 04:54 AM

Did another morning run, ended up doing sprints again. Even taped my calves felt like they *might* explode. Didn't get to that point but I recognize the feeling now. I guess I'll be doing sprints for cardio from now on.

Pull ups
20

Hip thrust
225x20x2
275x20x2

Dips
1x8
2x5 weighted

Walking double kb single leg deadlifts
2x10 each side w/55s

**jamalfudge** · 08-01-2018, 04:52 AM

Ab wheel
2x15

Double kb snatch
2x5 w/55s

Deficit deadlift
135x10
225x5
275x5
315x5
335x3
355x3
385x2

Maybe doing ab wheel first was a bad idea, felt some low back fatigue after this

BB row
225x5x1
235x5

Inverted row
2x8

Double kb row w/55s
2x10

**jamalfudge** · 08-02-2018, 04:52 AM

Front squat
110x10
135x5
185x5
225x5
255x3x2
275x1

OHP
135x5
165x3
185x1x4, wanted 5 singles but that wasn't happening

OHS
45x5
75x5x2
75x10 these were pretty tough

Pull ups
15

**jamalfudge** · 08-03-2018, 04:52 AM

Did an hour long walk w/a sprint session in the middle, same as last week but less jogging.

Pull ups
30

Dips
2x12
1x6 weighted

Walking single leg deadlifts w/55 kbs
1x100 feet

**jamalfudge** · 08-06-2018, 05:00 AM

Squat
110x10
135x10
225x10
275x3
315x1
345x1
345x5

OHP
135x5
145x3x6
105x10
95x10

Pull ups
15

**jamalfudge** · 08-06-2018, 06:15 PM

Deadlift
135x10
225x5
315x5
365x1
405x1

BB rows
225x5
245x5x2

**jamalfudge** · 08-07-2018, 04:50 AM

Pull ups
20

Dips
1x10
3x5 weighted

Walking single leg deadlifts w/55 kbs
2x10 each side

Banded bw squats
3x20

**jamalfudge** · 08-08-2018, 04:55 AM

Double kb snatch w/55s
5x3

BB rows
185x8
245x5x2
225x6

Hip thrust
225x16
315x15x3

**jamalfudge** · 08-09-2018, 04:57 AM

Front squat
110x10
135x5
185x5
225x5
255x3
275x3
275x5

OHP
135x5x3 did these w/the wider grip

Pull ups
20

**jamalfudge** · 08-13-2018, 05:04 AM

Squat
110x10
225x10
275x10x3

OHP
95x5
135x5
150x3x6
115x10

Pull ups
20

Double kb rows w/55s
3x10

**jamalfudge** · 08-15-2018, 04:48 AM

Yesterday:

Pull ups
20

Hip thrust
225x15
345x15x2
275x20

Dips
1x10
2x5 weighted

Today:

Double kb snatch w/55s
5x3

Deadlift
135x10
225x5
275x5
315x5x2

BB rows
185x10
245x5x2
225x8

Inverted row
2x10

Double kb rows w/55s
2x10

**jamalfudge** · 08-16-2018, 04:46 AM

Front squat
110x10
135x5
185x5
225x5
255x3
285x1

OHP
110x5
135x5
145x5
150x5
115x8x3
wider grip

Pull ups
15

**jamalfudge** · 08-20-2018, 05:02 AM

Squat
110x10
135x10
225x10
275x1
295x1
315x1
335x1
355x1
325x6

OHP
110x5
135x5
155x3x6

Pull ups
15

Did some calf work, kinda random. Mostly single leg negatives off a step.

**jamalfudge** · 08-20-2018, 04:16 PM

Deadlift
135x10
225x5
315x3
365x3
385x1
405x1
305x5
Back has been a little sore last couple weeks. Probably will take next week off DLing.

BB row
185x8
225x8x2

**jamalfudge** · 08-21-2018, 04:46 AM

Pull ups
20

Hip thrust
225x20
315x15x3

Dips
1x10
2x5 weighted

**jamalfudge** · 08-22-2018, 05:16 AM

Ab wheel
4x12 weighted

Calf work
A bunch of single and double leg stuff

Complex of 5 burpees and 5 single kettlebell swings w/55s
AMRAP in 10 minutes

Skater squat
3x8

**jamalfudge** · 08-23-2018, 04:57 AM

Front squat
110x10
135x5
185x5
225x3
255x1
275x1
225x5 paused

OHP
110x5
135x5
155x3
165x3
170x3
125x11

Pull ups
15

BB rows
205x8x2
185x8

Double kb thrusters w/55s
2x8

**jamalfudge** · 08-24-2018, 04:47 AM

Pull ups
20

Banded bodyweight squats
4x20

Dips
2x12
1x7 weighted

Single leg calf raise
4x10 each side

**jamalfudge** · 08-27-2018, 04:48 AM

Squat
110x10
135x10
225x10
275x3
315x3

OHP
110x5
135x5
160x3x3

Pull ups
15

**jamalfudge** · 08-28-2018, 04:53 AM

Pull ups
25

Hip thrust
225x15
315x15x2
315x21

Dips
1x10
4x3 weighted

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