jf rugby log

[jamalfudge]

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

OHP
110x5
135x5
155x3
175x2x3

Pull ups
15

Band pull aparts
A bunch

[jamalfudge]

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

[jamalfudge]

Deadlift
135x10x2
225x5x2
315x3
355x1
385x1
405x0 miss
135x10 snatch grip
185x10 snatch grip

Deadlifting in the morning sucks, for me. But for time purposes this'll have to do.

[jamalfudge]

Front squat
55x10
135x5
225x3
235x1
245x1
255x1
265x1
275x1

OHP
110x5
135x5
145x3
155x3
165x2

Good morning
165x8
225x8x3

Pull ups
15

[jamalfudge]

Hill run x2 + extra mile regular

Pull ups
30

Hip thrust single leg
135x10x2 each side

Dips
2x12

Band hamstring curls
2x20

Band pull aparts
3x20

Calf raise
A bunch

[jamalfudge]

Squat
55x10
135x10
225x5
275x3
315x1
335x1x10 on the minute

OHP
110x5
135x5
165x3
165x2
180x1x2

Pull ups
15

[jamalfudge]

Hill run
X3

Pull ups
30

Dips
3x10

[jamalfudge]

Deadlift
135x10x2
225x5
315x2x30 on the minute
Saw this on a T-Nation article, think it was by Dan John. Thought it was worth a try, relatively easy.

Inverted row
2x12

[jamalfudge]

Front squat
55x10
135x5
185x5
225x3
255x3

OHP
110x5
135x3x2
155x3x2
155x5

Good mornings
155x8
155x5
205x5

Pull ups
15

[jamalfudge]

Hill run
x3 my quads lose steam before my lungs do, which is kind of a shame.

Pull ups
30

Hip thrust
225x10
335x10x4 with a pause at the top

Dips
2x15

Calf raise
A bunch

[jamalfudge]

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

OHP
110x5
135x5
155x3
175x2x3


Pull ups
15

[jamalfudge]

Pull ups
40

Hip thrust
225x10
355x10x4

Dips
3x10

Bad pull-aparts
A bunch

Inverted row
2x10

[jamalfudge]

Deadlift
135x10x2
225x5x2
315x3
345x3
365x1
385x1
405x1x3
365x5
335x10

[jamalfudge]

Front squat
110x10
135x5
185x5
225x3
265x2x2

OHP
135x3
135x5
170x2
180x1x2

Was friggin cold out, extra layers made form a little rougher

Good morning
135x10
185x10
225x5
225x10

Pull ups
15

[jamalfudge]

Hill run
x2

Pull ups
30

Hip thrust
275x10
365x10x4

Dips
4x8 on the minute

[jamalfudge]

Squat
135x10x2
225x5
275x3
315x1
335x1
365x1
315x5x2

OHP
135x5x2
155x3
165x1
175x1
185x1x3
155x5

Pull ups
25


Dips
3x8

Lat pull downs
110x10
160x8x3

Trap bar deadlift
135x10
225x5
315x3x3

Went to an out of town gym for the holidays, had a day pass and got my money's worth. Also did 15 minutes of cardio.

[jamalfudge]

Squat
135x10x2
225x5
275x1
315x1
335x1
355x1
375x1
315x5x2
275x10

OHP
135x8
145x5x3

Pull ups
25

Trap bar DL
135x10
225x5
315x2
225x5


Dips
4x8

Lat pulldown
A bunch

[jamalfudge]

2 mile run

Pull ups
30

Dips
5x5 on the minute

Band pull aparts
A bunch

[jamalfudge]

Front squat
110x10
135x5
185x5
225x5
255x3x3

OHP
110x5
135x5
160x3x3

Good mornings
155x10x2
205x8x3

Pull ups
15

[jamalfudge]

Hill run
x2 lost some gainz over the holidays

Pull ups
30

Hip thrust
225x10
345x10x4

Dips
3x10

A bunch of:
Band pull aparts
Band bw squats
Calf raises

[jamalfudge]

Squat
110x10
135x10
225x5
275x3
315x3
345x1
375x1
315x8

OHP
110x5
135x5
165x3x3
135x5

Pull ups
15

[jamalfudge]

Hill run
x1 had to be quick today

Pull ups
30

Hip thrust
225x12
345x12x3

Dips
3x10

[jamalfudge]

Deadlift
135x10
225x8
315x3x2
345x3
365x3x3
315x10
Been 3 weeks since I did these. But before that read an article about belt placement for the deadlift and it suggested wearing it higher, closer to the chest. I normally don't wear a belt for deads, but decided to give this a try. Even 3 weeks w/o doing a deadlift, working sets seemed to float up. Hopefully the progress continues next week.

Inverted row
2x8

[jamalfudge]

Front squat
110x10
135x5
185x5
225x3
255x3
275x3

OHP
110x5
135x3
135x5
155x3
175x2
195x0 was a little over-ambitious here

Good mornings
135x10
185x8
225x5x3

Pull ups
15

[jamalfudge]

Pull ups
30

Hip thrust
225x12
355x12x4

Dips
3x10

Inverted row
2x10

[jamalfudge]

Squat
110x10
135x10
225x5
275x3x5 paused

OHP
110x5
135x5
145x3
155x2
165x2
175x2
185x1x3
95x8x3 BTN

Pull ups
15

[jamalfudge]

Hill run
x1 had limited time

Pull ups
30

Hip thrust
225x12
365x10x4

Dips
3x10

Band pull aparts
A bunch

Inverted row
1x12

[jamalfudge]

Deadlift
135x10
225x8
315x3x2
345x3
375x3
405x1
365x5
335x10
Did the 2 heaviest sets belted high like last week. Didn't exactly float up but think I'd have had a hard time breaking the floor with 405 because sleep last night was chit.

[jamalfudge]

Front squat
110x10
135x5
185x5
225x3
255x3
285x3 probably could've gotten 5 but the last 2 would've been grinders

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

Good mornings
155x10
205x5
235x5x3

Pull ups
15

[jamalfudge]

Pull ups
30

Dips
3x10

Had to shovel snow so ended there