jf rugby log

**jamalfudge** · 10-17-2019, 04:35 AM

OHP
110x5
135x5
155x3
175x3x3
155x5

Pull ups
20

**jamalfudge** · 10-21-2019, 04:45 AM

Squat
55x10
110x10
135x10
225x5
295x5x3

OHP
110x5
135x5
160x5x3

Pull ups
20

**jamalfudge** · 10-22-2019, 04:54 AM

Hill run
x1 felt a small but sharp pop, thought hammy was rested enough but guess not. Doesn't hurt walking around though.

PUll ups
30

Hip thrust
225x12
305x12x3

Inverted row
4x8

Dip + squat complex w/single 45# kb
10 reps reverse pyramid to 1
8 minutes

**jamalfudge** · 10-25-2019, 04:57 AM

In addition to my hammy, left trap has also been sore. Can't tell if it's muscular or joint related, but it's not AC joint, that much I can tell. So last few days kinda took it easy, did some stretching, a little yoga, etc. Depending on how I feel Monday, might just do some light sessions throughout next week. Kinda sucks.

Today:

Pull ups
30

Hip thrust
225x12
315x12x3

Inverted row
3x10

**jamalfudge** · 10-28-2019, 04:31 AM

Squat
55x10
110x10
135x10
225x5
275x1
305x1x10 on the minute
These weren't that tough

BTN OHP
95x5x5

Pull ups
15

**jamalfudge** · 10-29-2019, 04:59 AM

Did a light jog this morning instead of hill runs just to keep it real a bit. Eased up as soon as I felt any tiny bit in my hammy.

Pull ups
30

Hip thrust
225x12
335x12x3

Did some band pull aparts and a few hang power cleans for my trap, feel like my dips helped contribute to soreness without really doing any pulling movement for the last 3 weeks so figured this might help.

**jamalfudge** · 10-30-2019, 04:53 AM

Deadlift
135x10
225x5
275x5
315x5x5

Inverted row
4x8

10 minute KB video

Calf raises
A bunch

**jamalfudge** · 10-31-2019, 04:32 AM

Just went kinda light today.

Front squat
135x5
185x5x3 first time doing this in a couple months

OHP
135x5x5

Good mornings
135x8x5

Pull ups
20

**jamalfudge** · 11-01-2019, 04:59 AM

Went for a 2-2.5 mile jog(ish). Concentrated on form that felt comfortable and not all on fore-foot. Felt pretty good, no direct impact on heel either, didn't fatigue until going up the second big hill. But the only bad part is my lungs weren't torched like full on hill runs.

Pull ups
30

Hip thrust
225x15
315x15
315x20

Band pull-aparts
A bunch

Pull ups today felt strong, think it was the pull-aparts I've been doing this week. Would recommend if you feel weak with pull ups, along with negatives.

**jamalfudge** · 11-04-2019, 04:43 AM

Squat
55x10
135x10
225x5
275x3
315x1
345x1x5 on the minute
315x3x2

OHP
135x5x3
105x5x3 BTN

PUll ups
15

**jamalfudge** · 11-05-2019, 04:33 AM

Did the same run as Friday, endurance wasn't as good up hills so that is something to work on again.

Pull ups
30

Hip thrusts
295x15x3

**jamalfudge** · 11-06-2019, 04:48 AM

Deadlift
135x5x3
225x5
315x3
325x1
335x1
345x1
355x1
365x1
385x1x3
315x10

Inverted row
3x10

10 minute kb video

**jamalfudge** · 11-07-2019, 04:57 AM

Did my modified run today since it might be a little icy into tomorrow morning, did hills last and legs were burnt out before lungs were.

OHP
135x3x2
155x3x5

Good mornings
155x8x3
155x10x2

Pull ups
20

Band hamstring curls
3x15

Band pull aparts
2x25

**jamalfudge** · 11-08-2019, 04:53 AM

Pull ups
30

Hip thrust
225x12
315x15x3

Dips
3x5 were easy and didn't irritate shoulder

10 minute kb video

**jamalfudge** · 11-11-2019, 04:48 AM

Squat
55x10
135x10
225x5
275x3
315x12
345x1x5

OHP
110x5
135x5
155x3
165x1
175x1
185x1x3
165x3

Pull ups
15

Band pull aparts
A bunch

Band hamstring curls
3x20

**jamalfudge** · 11-12-2019, 04:37 AM

Modified run
Probably around 1.5-2miles

Pull ups
40

Hip thrust
295x15x3

Dips
3x8

**jamalfudge** · 11-13-2019, 04:30 AM

Deadlift
135x5
225x5
315x3
325x1
335x1
345x1
315x1x10 on the minute
225x5x2 paused

**jamalfudge** · 11-14-2019, 04:54 AM

Paused Front squat
55x10
135x5
185x5
225x3x3

OHP
110x5
135x5
155x3
175x2x3

Good mornings
155x10
175x10x3

Pull ups
20

Band hamstring curls
2x20
1x25

Band pull aparts
1x20

**jamalfudge** · 11-15-2019, 04:58 AM

Hill run
x2 pushed it but not too hard

Pull ups
40

Hip thrust
225x15
315x15x3

Dips
3x10

Calf raise
A bunch

**jamalfudge** · 11-18-2019, 04:45 AM

Squat
55x10
135x10
225x5
275x3
315x3x3

OHP
110x5
135x5
165x2
185x1x3
165x3

Pull ups
15

**jamalfudge** · 11-19-2019, 04:58 AM

Hill run
x2

Pull ups
35

Hip thrust
295x20x3

Dips
3x10

**jamalfudge** · 11-20-2019, 04:30 AM

Deadlift
135x10
135x5
225x5
315x3
345x3
365x1
395x1
335x6

Inverted row
3x10

**jamalfudge** · 11-21-2019, 04:46 AM

Front squat
55x10
135x5
185x3
245x3x3

OHP
110x5
135x5
155x3x5

Good mornings
155x10
185x8x3

Pull ups
15

Band pull aparts
A bunch

**jamalfudge** · 11-22-2019, 04:48 AM

Hill run
x2
Also did an extra 3/4 mile-ish on top

Pull ups
35

Dips
4x10

Band pull aparts
a bunch

Calf raise
a bunch

**jamalfudge** · 11-25-2019, 04:58 AM

Squat
135x10
225x8
295x3x10 on the minute

OHP
110x5
135x5
165x2
185x1x5
165x3

Pull ups
20

Band pull-aparts
A bunch

Band hamstring curls
1x25
2x30

**jamalfudge** · 11-26-2019, 04:35 AM

Hill run
x2

Pull ups
35

Hip thrust
225x20
315x20x2

Inverted row
3x8

Dips
3x8

**jamalfudge** · 11-27-2019, 05:01 AM

Deadlift
135x10
225x5x2
315x3
335x1
345x1
355x1
365x1
375x1
385x1x3
335x8

10 minute kettlebell video

**jamalfudge** · 11-29-2019, 05:21 AM

Yesterday: quick Turkeyday session

Squats
135x10x2
225x10
275x10x3

BTN OHP
95x8x5

Pull ups
15

**jamalfudge** · 12-02-2019, 04:48 AM

Squat
55x10
135x10
225x8
275x3
315x3x10 on the minute

OHP
110x5
135x5
155x3
175x2x3

Pull ups
15

Band pull aparts
A bunch

**jamalfudge** · 12-03-2019, 04:27 AM

Too slick out for a hill run so had to skip that today.

PUll ups
30

Dips
3x10

Band bodyweight squats
4x20

Inverted row
3x10

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