jf rugby log

[jamalfudge]

Front squat
110x10
135x5
185x5
245x3
275x3x3

OHP
110x8
135x5
165x3
185x1x5

Pull ups
20

[jamalfudge]

Pull ups
35

Hip thrust
235x12
325x10x3
325x15

Dips
3x10

[jamalfudge]

Squat
110x10
135x10
225x5
275x3
315x1
335x1
355x1
375x1
315x10

OHP
110x8
135x5
165x3
185x1x5

Pull ups
15

[jamalfudge]

Hill run
x2

Pull ups
35

Hip thrust
235x12
325x12x4

Dips
3x10

[jamalfudge]

Deadlift
135x10x2
225x5
315x3
345x3
365x3
385x3x3
325x10

This vid again:

[jamalfudge]

Front squat
110x10
135x5
185x5
245x3
285x2
305x1
285x3

OHP
110x10
135x5
155x3
165x1
175x1
185x1
195x1
175x3

Pull ups
20

[JamesA1990]

Didnt know you played rugby, are you still playing? I've played my whole life but never trained in the gym for it. Been 'wasting' my time with bodybuilding for years and then powerlifting for years, neither of which are great for rugby

Just starting changing it up now and took a good look at your log for idea's

[jamalfudge]

Didnt know you played rugby, are you still playing? I've played my whole life but never trained in the gym for it. Been 'wasting' my time with bodybuilding for years and then powerlifting for years, neither of which are great for rugby

Just starting changing it up now and took a good look at your log for idea's

Yo. Haven't played in a couple years, but been staying with lifting just to keep in shape. But whenever things go back to normal here in the states I might fill in when needed.

But I haven't really followed a program in years. Mainly go by feel and try new things when I feel like it or have a strain that keeps me from normal schedule.

What position do you play?

[JamesA1990]

Yo. Haven't played in a couple years, but been staying with lifting just to keep in shape. But whenever things go back to normal here in the states I might fill in when needed.

But I haven't really followed a program in years. Mainly go by feel and try new things when I feel like it or have a strain that keeps me from normal schedule.

What position do you play?

I play #13, im an ex sprinter so still have moderate pace

Started doing power cleans and push press for the first time ever, over 10 years in the gym. Really fun, along with other strongman type stuff

Really like the idea of not following a rigid plan. I think doing exactly what the excel sheet told me to do is what sucked the life out of me in powerlifting

[jamalfudge]

I play #13, im an ex sprinter so still have moderate pace

Started doing power cleans and push press for the first time ever, over 10 years in the gym. Really fun, along with other strongman type stuff

Really like the idea of not following a rigid plan. I think doing exactly what the excel sheet told me to do is what sucked the life out of me in powerlifting

Nice. I prop mainly, though occasionally lock if needed. If anything I do my own version of an old school Hepburn style program, trying to improve on number of reps before bumping weight up but doesn't always work out that way.

[jamalfudge]

Was under the weather (no covid) the last couple days, nothing worth logging.

Today:

Deads
135x10x2
225x5
315x3
335x1
355x1
375x1
395x1
415x1x3
335x10

Then did a random HIIT vid.

[jamalfudge]

Pull ups
30

Hip thrust
235x12
325x12x4

Paused dips
3x5

[jamalfudge]

Yesterday

Squat
110x10
135x10
225x5
275x3x3
225x3
Wasn't quite paused, but did slow reps

OHP
110x10
135x5
155x3
175x2x2
175x1

Pull ups
18

Today

Hill run
x1

Pull ups
30

Hip thrust
245x1
335x10x5

Dips
3x5

[jamalfudge]

Deadlift
135x10x2
225x8
315x3
335x3
355x3
375x1
Felt like I was done there with these

Ab wheel
1x20

Then just did a kettlebell cardio vid

[jamalfudge]

Squat
110x10
135x5
185x5
225x5
275x3
295x1
315x1
335x1
Knee didn't hurt but felt a bit crunchy. Didn't want to risk anything after that.

OHP
110x8
135x5
155x3
175x3

Pull ups
21

[jamalfudge]

Hill run
x2 plus extended jog

Pull ups
30

Double kb swings w/55s, band resisted (one end attached to pole, other end around waist)
5x20
These were rough. Haven't done 100 swings in quite some time, let alone banded.

[jamalfudge]

Hill run
x2

Pull ups
25

Hip thrust
245x12
335x12x2
335x15

Taking a break from dips for now, shoulder is a little wonky.

[jamalfudge]

Deadlift
135x10x2
225x8
315x3
335x1x2
355x1x3

Good morning
135x10x2

[jamalfudge]

Squat
110x10
135x10
225x8
275x10x3

OHP
110x8
135x8x3

Pull ups
15

Did some front raises to see if that helps strengthen around shoulder area.

[jamalfudge]

Squat
90x10
135x10
225x8
275x3
295x3x10 on the minute

OHP
110x6
135x5
145x3x10 on the minute

Pull ups
21

[jamalfudge]

Hill run
x2

Hip thrust
245x15
335x15x2
335x20

Pull ups
20

[jamalfudge]

Deadlift
135x10x2
225x5
275x3
315x3x2
345x3
Kinda felt a soft strain in right lower back. Wasn't a pop. Which sucks because tomorrow/tonight going to have to shovel snow. Feels like the same area as a page or two back. Now definitely going to rethink strategy. Probably going to give the heavy lifting a rest for the remainder of the year and start fresh after deloading. Probably with less of an emphasis on heavy BB work.

[jamalfudge]

Squat
55x10
110x10
135x10
225x5
275x3x5

OHP
110x8
135x5x2
155x3x5

Pull ups
15

[jamalfudge]

Squat
55x10
110x10
135x10
225x5
275x3
295x5x3

OHP
110x10
135x5
155x3
175x1x5

Pull ups
15

[jamalfudge]

Hip thrust
225x12
315x12x4

Pull ups
30

Dips
3x5

[jamalfudge]

Semi Sumo Deadlift
135x15
225x8
275x5x3
Just did these to get some posterior chain work in. I like the semi-sumo action but if I remember correctly my knee doesn't.

Inverted row
3x8

Ab wheel
3x12 weighted

35 minute KB vid:

[jamalfudge]

Yesterday:

Squat
55x10
110x10
135x10
225x3
275x3
295x1
315x2x5

OHP
110x10
135x5
155x3
165x3
175x3


Today:

Pull ups
35

Hip thrust
225x15
315x15x4

Dips
3x5

Inverted row
2x12

[jamalfudge]

Yesterday:

Squat
55x10
110x10
135x10
225x5
275x3
305x3x3

OHP
110x10
135x5
165x3
175x1
185x1x3

Pull ups
20


Today:

Hill run
x2
These were rough, been about a month since I was able to work them in.

Pull ups
30

Hip thrust
235x10
325x10x3
325x12

Inverted row
3x10

Dips
5x5

[jamalfudge]

Semi Sumo Deads
135x10
225x5
275x3
295x3x3

Ab wheel
2x12

Then KB video

[jamalfudge]

Squat
55x10
110x10
135x10
225x3
275x3
315x3x3
315x10

OHP
110x12
135x3x2
165x3
175x1
185x1x5

Pull ups
15