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Thread: jf rugby log

  1. #331
    Throbbing Member jamalfudge's Avatar
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    I didn't have a good enough connection on vacation to log but I did hit the gym. Looked like a normal session crammed into an hour.

    Front squat
    45X10
    125X5
    225X5
    255X3x7

    OHP
    135X5
    165X3x7

    Sumo deads
    225X5
    275x5
    315X3x3
    225X12
    #chaga_gangsta
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  2. #332
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    Cliffs of vacation?
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  3. #333
    Throbbing Member jamalfudge's Avatar
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    Originally Posted by LaughingStorm View Post
    Cliffs of vacation?
    Here are cliffs from beginning:
    -OP buys week timeshare for $1k (good forever) with hopes of trading a couple years' weeks to go somewhere cool (had South America in mind)
    -OP settles for SoCal desert due to lack of availability
    -get to desert to discover OP is allergic to the desert somehow, also full of retirees
    -broke 3 week no booze for some local IPAs
    -hike a few nearby trails, visit San Diego
    -get delayed on travel home
    #chaga_gangsta
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  4. #334
    Throbbing Member jamalfudge's Avatar
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    Front squat
    45X10
    135X5
    225X5
    255X3x6

    OHP
    135X5
    155X3
    170X3x3
    135x8

    Deads
    225X5
    315X5
    365X3
    365X5
    315x8

    Snatch grip deads
    225X5
    245X5
    265X5
    #chaga_gangsta
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  5. #335
    Throbbing Member jamalfudge's Avatar
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    Pullups
    35
    Dips
    3X10
    KB rows
    130X6x3 each
    KB swings
    130X25x3
    #chaga_gangsta
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  6. #336
    Throbbing Member jamalfudge's Avatar
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    Front squat
    45x10
    135X5
    225X5
    265X2x5
    225X5x3

    OHP
    135X5
    170X3x5
    140X8

    Sumo deads
    225X5
    275x5
    315X5
    335X5
    275X10

    Front rack static hold
    315X10 secs
    405X10 secs

    I think I respond well to the backoff sets. Especially front squats. By the time I teach the 5th rep I am really feeling it in upper back.
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  7. #337
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    Originally Posted by jamalfudge View Post
    Pullups
    35
    Dips
    3X10
    KB rows
    130X6x3 each
    KB swings
    130X25x3
    35 pullups all at once?
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  8. #338
    Throbbing Member jamalfudge's Avatar
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    Originally Posted by LaughingStorm View Post
    35 pullups all at once?
    No. I usually have a number in mind that I want to hit and don't always end up doing x sets of y pullups. So I just listed the total.
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  9. #339
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    Originally Posted by jamalfudge View Post
    No. I usually have a number in mind that I want to hit and don't always end up doing x sets of y pullups. So I just listed the total.
    Cool, I do the same.

    If you had busted out 35 in a row @ 233lbs, I was prepared to be very afraid of you.
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  10. #340
    Throbbing Member jamalfudge's Avatar
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    Originally Posted by LaughingStorm View Post
    Cool, I do the same.

    If you had busted out 35 in a row @ 233lbs, I was prepared to be very afraid of you.
    My best was about 10 in a row earlier this summer. I've definitely come a long way from not being able to do one two years ago.

    Today:
    Pullups
    30
    5 negatives +35#

    Dips
    3X10

    KB rows
    130x7x3 each

    Farmers walks
    150 each side X 50' X 4

    KB swings
    130X25x3
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  11. #341
    Throbbing Member jamalfudge's Avatar
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    OHS
    45X5
    95x5
    135X5

    Front squat
    135X5
    225X5
    265X1 failed here. Hips felt a bit fried. I had conditioning yesterday and guess legs didn't really get a break. Oddly enough I was reading about hip thrusters and how they improved someone's squat on one of these forums today. Just kind of winged it from here
    225X5
    245X3

    OHP
    135X5
    170X4
    170X3x5

    Deads
    225X5
    315X5
    335X1
    Nothing happening after.

    Snatch grip deads
    225X5
    255X5
    275X5
    Did these with a wider stance

    Hip thrusters
    135X10x3
    185X5x2

    Front squat holds
    315X10 secs

    405X15 secs x3
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  12. #342
    Throbbing Member jamalfudge's Avatar
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    Pullups
    30
    10 negatives +35#

    Dips
    2X10
    2X5+35#

    KB rows
    130X8x3 each

    KB swings
    130x25x3

    Also walked the dogs for 45 minutes with a 35# plate. I don't use these often so might as well get them out for something useful.
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  13. #343
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    Originally Posted by jamalfudge View Post
    Also walked the dogs for 45 minutes with a 35# plate. I don't use these often so might as well get them out for something useful.
    35 lbs?

    That's a strong dog.
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  14. #344
    Throbbing Member jamalfudge's Avatar
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    Originally Posted by LaughingStorm View Post
    35 lbs?

    That's a strong dog.
    Both of mine are small, but one is a poodle/pom mix...dude kicks it in extra gear when it snows. I bet he could do it.
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  15. #345
    Throbbing Member jamalfudge's Avatar
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    Gonna try daily squat singles. At least Monday-Friday. This is more of a case of lifting taking over all my free time. Read a few different articles (including one geared towards rugby players) as well as a log or two on here from people who've done it. Here's what my routine may look like:

    Monday: squats (AM) heavy singles to failure followed by 3x2 with 85% of failed set. OHP and pullups

    Tuesday: squats (am) heavy singles, dips, rows

    Wednesday: same squats as Monday, deadlifts and assistance

    Thursday: same as Tuesday squats, ohp and pullups

    Friday: same squat as Monday, dips and rows

    Might back squat on Tues and Thurs

    Today:

    OHS
    45X5
    95X5
    135x1

    Front squats
    135X5
    225X3
    255X1
    275X1
    295X0
    255X2x3
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  16. #346
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    Day one of daily squatting experiment

    Front squat
    45x10
    135X5
    185X5
    225X3
    245X1
    255X1
    265X1
    275X1
    285X1
    245X3x2 paused
    Didn't go to failure but considering this was 6:30AM didn't want to risk it.

    OHP
    135X5
    155X3
    175X2
    175X1x2
    145X5x3
    Wasn't planning on doing singles but was a little tight, again, morning adjustment. Goal has been to work up to 5 sets of 3 before increasing weight.

    KB rows
    130X5x2 each side

    Might try to do sumo deads tonight
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  17. #347
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    Sumo deads
    225X5
    275X5
    315X3
    345X3
    365X1
    315X10
    #chaga_gangsta
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  18. #348
    Throbbing Member jamalfudge's Avatar
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    First consecutive daily squat day: back squats. Last week I completely eliminated raised heels and since then I noticed a little back tightness. Oddly enough I found it harder to hit depth on back squats without the heel. But it's also motivating me to do a little ankle mobility work as well.

    OHS
    45X5
    95X3
    115X3

    Back squat
    135X5
    225X1x2
    245X1
    255X1
    265X1
    275X1 best set
    285X1
    225X5 played around with stance here still felt weird.

    I will continue Tues/Thurs back squat days but might do 5x5 starting at 185 for now. Pullups and dips later but might not log.
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  19. #349
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    Yesterday:
    Pullups
    36
    +35#x10 weighted negatives

    Dips
    1X10
    +35#x5x4

    Also worked on getting deep/ squat mobility. I think yesterday morning was more of a matter of not warming up enough. We'll see tomorrow.

    Today:
    Front squats
    45X10
    135X5
    185x3
    225X3
    245x1
    255X1
    265X1
    275X1
    245X1x3 paused on the minute
    225X5
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  20. #350
    Throbbing Member jamalfudge's Avatar
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    Back squat
    45X10
    135X5
    185X5
    225X5x5 (last set did 8)
    Felt much better than Tuesday but still felt like I was getting on the balls of my get on a few reps. No heel coming of the ground though.

    OHP
    135X5
    155X3
    175X2x4 goal here is to raise weight after hitting 5 sets of 3
    155X5

    Barbell row
    155X8

    KB row
    130X5x3 each.

    Nice to be done in under an hour. I think I like AM/daily squatting. As long as joints hold up. Knock on wood.
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  21. #351
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    Good luck with those joints, geezer!
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  22. #352
    Throbbing Member jamalfudge's Avatar
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    Originally Posted by LaughingStorm View Post
    Good luck with those joints, geezer!
    Ha thanks. You too m8. I think once I settle in to this routine (more like "habit") I'll feel much better.
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  23. #353
    Throbbing Member jamalfudge's Avatar
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    OHS
    45X5
    95X3

    Front squat
    135X5
    185X5
    225X3
    245x1
    255x1
    265x1
    275X0
    245X2x3 paused

    Deadlift
    225X5
    275X7
    315X3
    335X1
    365X0
    315X10
    These have really been tough.

    Snatch deadlift
    225X5x3

    Pullups
    20

    Dips
    3X12
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  24. #354
    Throbbing Member jamalfudge's Avatar
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    Front squat
    45X5
    135X5
    185X5
    225X3
    245X1
    255X1
    265X1
    275X1
    285X1
    295X1
    255X2x3 paused. Felt a little tweak in my left lat but doesn't feel like anything major. First time that's ever happened squatting.

    OHP
    135X5
    155x3
    175x1x3
    155X6

    KB rows
    100X8x3 each. Dropped the weight to focus on form.
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  25. #355
    Throbbing Member jamalfudge's Avatar
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    Sumo hybrid DLs
    135X10
    225X5
    275X5
    315X5
    345X1
    315X8
    275X12

    Think my DLs all around have to get used to daily squatting.

    Glute ham raise
    3X8
    Lots of cheating on these but first time I've ever done these without cramping. Win win.
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  26. #356
    Throbbing Member jamalfudge's Avatar
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    Back squat
    45X5
    135X5
    235x5x5 last set of 8
    255X1x3 paused

    Pullups
    30
    2X3 weighted negatives

    Dips
    1X10
    +35#x5x2
    1X10

    Did a short mobility drill where I get down in a atg squat position, hold and push back like I'm pushing against a wall, except there's no wall. Surely I'm not the first person to do this but I haven't seen it anywhere. Been helping stay more upright when squatting.
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  27. #357
    Throbbing Member jamalfudge's Avatar
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    Woke up and did not want to squat. But they got easier with weight on the bar.

    Front squat
    45X5
    135X5
    185x3
    225X1
    245X1
    255X1
    265X1
    225X3x3

    Deadlifts
    135X10
    225X5
    275X5
    315X4x4
    275X10

    Snatch deads
    225X3
    225X5
    255X3

    RDLs
    225X8x3

    Adding these in again. I was Deadlifting more when I was RDLing regularly. KB swings were a nice novelty but didn't get me far.
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  28. #358
    Registered User MMada's Avatar
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    I used to play rugby professionally at junior level, i was national champ a few times and could have gone with the junior national team to a world cup.

    Judging from your stats, you probably play forward. If you lift in the throw i recommend doing some arnold presses to work on the explosive part of lifting your teammate(it doesn't matter if you can lift a 200+ guy up in the air if you lift him way too slow). If you jump during the throw in, small weight jumping squats are good if your joints can take it, because the higher you can jump, the easier the lift is for the guys lifting you up( + you get there faster so you can catch the ball before the other team even gets moving, even 1-2 seconds count).

    Also i recommend throwing in a little SLDL and maybe some hamstring work, because it will help you push during the scrums and making tackles and whatever.

    Don't forget about mobility too. Being too bulky can make you stiff. You need better mobility in order to pass faster and it helps you tackle and a lot of other stuff.

    Good luck!
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  29. #359
    Throbbing Member jamalfudge's Avatar
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    Originally Posted by MMada View Post
    I used to play rugby professionally at junior level, i was national champ a few times and could have gone with the junior national team to a world cup.

    Judging from your stats, you probably play forward. If you lift in the throw i recommend doing some arnold presses to work on the explosive part of lifting your teammate(it doesn't matter if you can lift a 200+ guy up in the air if you lift him way too slow). If you jump during the throw in, small weight jumping squats are good if your joints can take it, because the higher you can jump, the easier the lift is for the guys lifting you up( + you get there faster so you can catch the ball before the other team even gets moving, even 1-2 seconds count).

    Also i recommend throwing in a little SLDL and maybe some hamstring work, because it will help you push during the scrums and making tackles and whatever.

    Don't forget about mobility too. Being too bulky can make you stiff. You need better mobility in order to pass faster and it helps you tackle and a lot of other stuff.

    Good luck!
    Thanks man. Do you still have any involvement in rugby? I am a prop all the way. And I definitely realized that I've been neglecting my posterior chain lately. At least not focusing on it, anyway.
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  30. #360
    Registered User MMada's Avatar
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    I'm not involved in it anymore and most likely won't be except for a "for fun game" once every x years or maybe a small coaching if the opportunity arises.

    I played prop too. You have a good height for a prop. I mean your height and weight are near international level, so that's really good.
    For prop your training is good, maybe get one of those things that helps you train neck(a thick neck isn't aesthetic at all, but for a prop it's great because it protects you like crazy). I would honestly add in more chest work and go into shoulder workouts(shoulders and knees are the most vulnerable places for a rugby player). Definitely throw in some rotator cuff training, because it's kinda vulnerable.

    If you work on running more and develop your speed it will show. It would result in a weight drop, but a weight drop isn't bad at all, because you'd have better circulation on the field, you're everywhere on the pitch from charging a lot to securing the ball. Also, your technique will improve as you will be able to pass, catch and whatever the ball easier.

    Be careful with injuries
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