jf rugby log

**jamalfudge** · 10-05-2017, 04:58 AM

Front squat
55x10
110x10x2
135x5
185x5
225x5
275x1
295x1
315x1
335x1 PR

OHP
135x5
165x2
185x1
195x1

Pull ups
20

Front raises
45x10x2

**jamalfudge** · 10-06-2017, 04:51 AM

Pull ups
30

Nordic ham curl
2x5

Rows with 55# kb
3x8

**jamalfudge** · 10-09-2017, 04:52 AM

Squat
55x10
110x10
135x10
225x5
275x3
305x3
335x1
365x1
385x1 PR

OHP
135x5
155x3
175x2
175x1
155x3

Pull ups
25

**jamalfudge** · 10-09-2017, 05:43 PM

Deadlift
135x10
225x5
315x5
365x3
405x1
435x1
385x5

BB calf raise
135x10
225x10x3
135x20

Front raise 45x10x3

**jamalfudge** · 10-10-2017, 04:58 AM

Pull ups
35

Band glute bridge
3x20

Nordic ham curl
2x6

Dips
1x8
3x3+45#

**jamalfudge** · 10-11-2017, 04:49 AM

Sled pulls
110x10 minutes at varying speeds

Double kb snatch
2x with 55s

Paused deads
135x5
225x5
315x5x3

Fat man pull ups
3x10

BB calf raise
185x12x3

Double kb rows with 55s and 45s
3x5

**jamalfudge** · 10-12-2017, 04:48 AM

Front squat
55x10
110x10
135x5
185x5
225x5
265x5
285x5

OHP
135x5
155x3
105x8x2 BTN

Pull ups
20

Might need a deload next week

**jamalfudge** · 10-16-2017, 04:49 AM

Squat
55x10
110x10
135x5
185x5
225x5
275x3x3 all paused
225x10

OHP
135x6
145x5x3

BB calf raise
145x10
235x8x4

Pull ups
25

**jamalfudge** · 10-17-2017, 04:51 AM

Pull ups
50

Band glute bridge
3x20

Nordic ham curl
2x5

Dips
2x8
2x3 weighted

**jamalfudge** · 10-19-2017, 04:52 AM

Front squat
55x10
110x10
135x5
185x5
225x5
245x3
265x3
295x3x3

BTN OHP
95x8
115x5x2

Pull ups
20

**jamalfudge** · 10-20-2017, 04:54 AM

Pull ups
40

Nordic ham curl
2x5

Dips
3x10

Single leg step ups
2x8 each side

**jamalfudge** · 10-23-2017, 04:47 AM

Squat
55x10
110x10
135x5
185x5
225x5
275x3
315x3x2
315x5

OHP
135x3
135x5
155x3
175x1x5

BB calf raise
175x10x4

Pull ups
20

**jamalfudge** · 10-23-2017, 04:37 PM

Deadlift
135x10
225x8
315x5
365x3
385x1
405x1
365x10

Front raise
45x12x3

**jamalfudge** · 10-24-2017, 04:49 AM

Pull ups
40

Band glute bridge
4x15

Nordic ham curl
3x5

Dips
1x8
3x3 weighted

**jamalfudge** · 10-25-2017, 04:48 AM

Double kb snatch
3x5 with 55s

Pause deadlift
135x5
225x5
315x5
345x3x2

Fat man pull ups
3x5

Double kb rows w/55s and 45s
3x5

**jamalfudge** · 10-26-2017, 04:58 AM

Front squat
55x10
110x10
135x5
185x5
225x5
275x5x3

Push press
135x5
155x5
175x3x3

BB calf raise
175x10
245x8x3

Pull ups
30

**jamalfudge** · 10-30-2017, 04:43 AM

Pause Squat
55x10
110x10
135x5
185x5
225x5
255x3x3

OHP
135x5
145x5x3

Pull ups
20

Kind of sick today so this was rough

**jamalfudge** · 10-31-2017, 04:51 AM

Pull ups
40

Band glute bridge
2x20

Dips
3x5

**jamalfudge** · 11-01-2017, 05:00 AM

Double kb snatch with 55s
3x5

Paused deads
135x5
225x5
315x3
355x3x2

Fast man pull ups
3x6

Double kb rows with 55s and 45s
2x6

**jamalfudge** · 11-06-2017, 04:48 AM

Took a few days off to recover from sickness, still kind of bothered but went at it this morning.

Squat
55x10
110x10
135x5
185x5
225x5
265x3
295x3
315x3
335x3x2. Wanted 325 x3x3 but mistakenly left 315 on the bar for first work set

OHP
135x3
135x5
155x3
175x1x5
155x3

Pull ups
35

**jamalfudge** · 11-07-2017, 04:47 AM

Yesterday

Deadlift
135x8x2
225x5
315x5
365x3
405x3x3

Today

Pull ups
40

Band glute bridge
3x20

Dips
2x8
3x3 weighted

**jamalfudge** · 11-08-2017, 04:43 AM

Double kb snatch
3x5 with 55s

Double pause deads
135x5
225x5
315x3x3

Fat man pull ups
3x8

Double kb rows with 55s and 45s
2x6

**jamalfudge** · 11-09-2017, 04:55 AM

Front squat
55x10
110x10
135x5
185x5
225x5
265x3x3

OHP
135x5
155x3x3

Push press
155x3
175x3
185x3

BB calf raise
185x12x3

Pull ups
25

**jamalfudge** · 11-10-2017, 05:06 AM

Squat
55x10
110x10
135x10
225x10
255x3x10

Pull ups
30

Dips
3x10

**jamalfudge** · 11-13-2017, 06:08 AM

Squat
55x10
110x10
135x10
225x5
275x5
315x2
335x1
360x1
395x1 felt a few inches high but I'm counting it as a PR.
325x5

OHP
135x5
155x3
175x1x5
155x3

Pull ups
30

**jamalfudge** · 11-15-2017, 05:03 AM

Double kb snatch with 55s
3x5

deficit deads
135x10
225x5
315x5
345x3x2
345x5

Pull ups
30

Double kb rows with 55s and 45s
3x5

**jamalfudge** · 11-16-2017, 04:54 AM

Front squat
55x10
110x10
135x5
185x5
225x5
255x5
285x1

OHP
135x5
165x3x3

Push press
135x5
165x3
185x3x2

Pull ups
35

**jamalfudge** · 11-20-2017, 07:23 AM

Squat
55x10
110x10
135x10
185x10
225x10
255x10

OHP
135x3
135x5
155x3

Kind of sore from Saturday so took it easy.

**jamalfudge** · 11-21-2017, 04:50 AM

Pull up
35

Skater squat
2x10
55x10x2

Dips
2x6
1x3 weighted

**jamalfudge** · 11-23-2017, 10:19 AM

Yesterday

Deadlift
135x10
225x8
315x5
365x3
385x3
405x3
435x1

Today

Front squat
55x10
110x10
135x5
185x5
225x5
245x3
265x2
285x1x5

OHP
135x5
155x3
175x3x2
175x1

Push press
155x5
175x3x3

Pull ups
30

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