jf rugby log

[jamalfudge]

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

[LaughingStorm]

Cliffs of vacation?

[jamalfudge]

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

[jamalfudge]

Front squat
45X10
135X5
225X5
255X3x6

OHP
135X5
155X3
170X3x3
135x8

Deads
225X5
315X5
365X3
365X5
315x8

Snatch grip deads
225X5
245X5
265X5

[jamalfudge]

Pullups
35
Dips
3X10
KB rows
130X6x3 each
KB swings
130X25x3

[jamalfudge]

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.

[LaughingStorm]

Pullups
35
Dips
3X10
KB rows
130X6x3 each
KB swings
130X25x3

35 pullups all at once?

[jamalfudge]

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.

[LaughingStorm]

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.

[jamalfudge]

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

[jamalfudge]

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

[jamalfudge]

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.

[LaughingStorm]

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.

[jamalfudge]

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.

[jamalfudge]

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

[jamalfudge]

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

[jamalfudge]

Sumo deads
225X5
275X5
315X3
345X3
365X1
315X10

[jamalfudge]

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.

[jamalfudge]

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

[jamalfudge]

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.

[LaughingStorm]

Good luck with those joints, geezer!

[jamalfudge]

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.

[jamalfudge]

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

[jamalfudge]

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.

[jamalfudge]

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.

[jamalfudge]

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.

[jamalfudge]

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.

[jamalfudge]

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.

[jamalfudge]

Thanks for the tips!

[jamalfudge]

Merry Christmas! Squatted today a scheduled. That's the nice thing about lifting at home.

Back squat
135X5
195X5
245X5x5 last set +3
265X1x3 paused
225X5 paused

OHP
135X5
155X3
175X2x2
175X1
155X3
135X5
95X5 Klokov style

KB rows
100X10x2 each