jf rugby log

**jamalfudge** · 08-29-2019, 04:49 AM

OHP
110x5x2
135x5
135x3
155x3
175x2x3 the second rep on these was really tough despite the first rep going up easy
155x5

Deadlift
135x5x2
225x5
275x3
315x3
365x3x2
365x5
335x10
Gonna try to do these in the morning and eliminate a squat day, we shall see.

**jamalfudge** · 08-30-2019, 04:48 AM

Hill run
x3

Pull ups
30

Dip + double kb squat w/45s
Reverse pyramid from 10 reps > 1
10 minutes

**jamalfudge** · 09-03-2019, 04:50 AM

Hill run
x4

Pull ups
30

Dip + double kb squat w/55s
Reverse pyramid from 10 reps > 1
10 minutes

**jamalfudge** · 09-04-2019, 04:58 AM

Hill run
x2 just tried to get these in quick for a third day of running

Inverted row
3x8

Good morning
135x5
185x5
225x5x3

Hip thrust
275x8
345x8x4

10 minute kettlebell vid

**jamalfudge** · 09-05-2019, 04:49 AM

OHP
110x5
135x5
155x3
165x2
175x1
185x1

185x3x3 push press

Deadlift
185x5
225x5
315x3
365x0

Been on low carbs last few days, plus intense workout yesterday, plus morning deads really didn't work too well. Kinda been rethinking my strategy for lifting and might try to focus less on BB lifts and more on KB lifts. Dunno why but BB lifts just have been starting to feel awkward lately.

**jamalfudge** · 09-09-2019, 04:47 AM

Squat
55x10
110x10
135x10
225x5
275x3
315x1x10 on the minute

OHP
110x5
135x5
155x3
175x1x6
155x5

Pull ups
20

**jamalfudge** · 09-10-2019, 04:46 AM

Hill run
x3

Pull ups
30

Dip + double kb squat w/45s
Reverse pyramid from 10 reps > 1
9 minutes

**jamalfudge** · 09-11-2019, 04:46 AM

Inverted row
4x8

Deadlift
135x5x2
225x5x2
275x3x2
315x3
345x3x3
Did these with a wider stance, feels a little better from a "leaning back" and leg drive perspective but a little awkward on the grip width.

Hip thrust
225x15
315x15x3

10 minute kb video

**jamalfudge** · 09-12-2019, 05:37 AM

OHP
110x5
135x5x2
155x3
180x1x7
165x2

Good mornings
135x10
185x5
225x5x3
135x10

Pull ups
35

**jamalfudge** · 09-13-2019, 05:15 AM

Hill run
x3

Pull ups
30

Dips
4x8

10 minute kb video

**jamalfudge** · 09-16-2019, 04:27 AM

Squat
55x10
110x10
135x5
225x5
275x5x3

OHP
110x5
135x5
165x3x3

Pull ups
15

**jamalfudge** · 09-17-2019, 04:29 AM

Hill run
x3

Pull ups
30

Dip + double kb squat w/45s
Reverse pyramid from 10 reps > 1
9 minutes

**jamalfudge** · 09-18-2019, 04:37 AM

Warmed up with one hill run

Inverted row
4x8

Deadlift
135x5
225x5
315x3
365x3x3

Hip thrust
225x12
275x12x3

**jamalfudge** · 09-19-2019, 04:37 AM

OHP
110x5
135x5
155x3
175x2x5

Good mornings
135x8
185x5
235x5x3
185x10

Pull ups
15

**jamalfudge** · 09-20-2019, 04:51 AM

Hill run
x2 focused on going harder for longer (lol)

Mini hill sprint
x3

Pull ups
30

Dip + double kb squat w/45s
Reverse pyramid from 10 reps > 1
10 minutes

10 minute kb video

**jamalfudge** · 09-23-2019, 04:52 AM

Squat
55x10
110x10
135x10
225x10x3

OHP
110x5
135x5
170x3x3

Pull ups
15

**jamalfudge** · 09-24-2019, 04:31 AM

Hill run
x2

Pull ups
30

Inverted row
3x8

Dip/kb complex 10 reps to 1
10 minutes

**jamalfudge** · 09-25-2019, 04:29 AM

One hill run warmup

Deadlift
135x5
225x5
275x3
315x3
335x2
355x2
365x2
385x3

Hip thrust
225x12
315x12x3

BB Calf raise
135x12x2 with a pause at the top

**jamalfudge** · 09-26-2019, 04:53 AM

OHP
110x5
135x5
145x3
155x3
165x1
175x1
185x1x5
185x3 push press
205x1 push press

Good mornings
135x8
205x5x2
205x10

Pull ups
15

10 minute kb video

**jamalfudge** · 09-27-2019, 05:10 AM

Hill run
x2
Mini hill sprint
x3

Pull ups
35

Dips + double kb cleans w/55s
10 > 1 reverse pyramid, 9 minutes

**jamalfudge** · 10-01-2019, 04:29 AM

Yesterday:

25 minute kb video

OHS
45x5
65x5
95x5

Squat w/bands around knees
95x10x3

Pull ups
20

Today:

Hill run
x2
Mini hill sprint
x4

Pull ups
30

Dips + double kb cleans w/55s
10 > 1 reverse pyramid, 11 minutes

Wasn't very hot but the humidity was brutal

**jamalfudge** · 10-02-2019, 04:42 AM

1 hill run warmup

Deadlift
135x5
225x5
275x5
315x5
345x2
375x1
395x1x2

Hip thrust
225x12
335x10x2
335x15

Band BW squats
2x20

Ab wheel
2x5 w/5 second hold at each rep

**jamalfudge** · 10-03-2019, 04:32 AM

OHP
110x5
135x5
145x3
155x3
165x3x3
155x4

Good mornings
155x8
205x8x3

Pull ups
18

**jamalfudge** · 10-04-2019, 04:44 AM

Hill run
x2

Pull ups
30

Inverted row
5x5

Calf raise
A bunch

Ab wheel
2x5 with a pause at the top

**jamalfudge** · 10-07-2019, 04:48 AM

Squat
55x10
110x10
135x10
225x5
295x5x3

OHP
110x8
135x5
155x3
165x1
190x1x3
155x5

Pull ups
20

**jamalfudge** · 10-08-2019, 04:34 AM

Hill run
x1
Hammy felt iffy, decided not to push it. Might've been overdoing it w/kettlebell stuff on top of everything else. Shame, seems like I get in a good rhythm for a few weeks then something tweaks.

Pull ups
30

Dips
4x10

**jamalfudge** · 10-10-2019, 04:32 AM

OHP
110x10
135x5
145x3
165x2
180x2x2
180x1
145x5x2

Good morning
145x5x3

Pull ups
20

**jamalfudge** · 10-11-2019, 04:42 AM

Hill run
x1
First felt ok, second not so much. Not terrible. Probably gonna skip the running next week and see what's up after.

Pull ups
30

Inverted row
5x5

Dips
3x10

**jamalfudge** · 10-14-2019, 04:36 AM

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

OHP
110x5
135x5
155x3
175x2x3

Pull ups
15

**jamalfudge** · 10-15-2019, 04:26 AM

Pull ups
30

Inverted row
4x8

Banded glute bridge
4x15

Hip thrust
275x15x3

Dips
4x10

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