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  1. #91
    Throbbing Member jamalfudge's Avatar
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    Deadlift
    1X4 @225
    1X3 @315
    1X4 @345
    1X2 @390
    1X1 @440 PR
    1X10 @ 345
    That's not quite what was prescribed for Mag Ort but felt pretty good.

    Double overhand deads
    4X1 @295 for poverty grip

    Full clean and squat jerk/push press
    1X3 @135
    1X2 @155
    1X2 @175
    1X1 @195
    1X1 @215 PR
    1X0 @225

    Damn I wanted 2 plates but felt weak off the first pull. I didn't want to harsh my mellow so only tried one.
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  2. #92
    Throbbing Member jamalfudge's Avatar
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    Front squat
    1X5 @135
    1X5 @205
    2x2 @255
    2X2 @235 (2nd to last overall squat set)

    Back squat
    1X3 @255
    1X3 @295
    1X1 @315
    1X1 @335 PR

    OHP
    1X3 @135
    1X5 @155
    2x3 @155
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  3. #93
    Throbbing Member jamalfudge's Avatar
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    Snatches
    1X3 @95
    1X3 @115
    1X2 @125
    2X1 @135

    Full clean and squat jerk/push press
    1X3 @135
    1X2 @165
    1X1 @185
    1X1 @205
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  4. #94
    Registered User MgcRugger's Avatar
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    Great work man. Hoping to get that strong
    16 scrumhalf Lifting for 5 months
    Deadlift: 255x2
    Bench: 125x2
    Squat: 155x5
    Row:170x6
    Bulking to 165
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  5. #95
    Throbbing Member jamalfudge's Avatar
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    Originally Posted by MgcRugger View Post
    Great work man. Hoping to get that strong
    Thanks for dropping in. Keep doing the main compounds and you'll see great gains.

    The gym at the resort has DBs up to 60# and got some work in while the wife was making a lantern or something. I did some DB squats, shoulder presses, and thrusters with 50-60#, the thrusters are very tiring! Also attempted dips and pullups, but pec was still bothering me. My shoulder has felt kind of funny, as well. I've been reading how that whole area can be affected, so I an thinking of laying off some lifts for a while.

    I also worked in some other assistance work including DB over head squats.
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  6. #96
    Throbbing Member jamalfudge's Avatar
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    Did some maintenance Oly lifts today, concentrated on full squat after the snatch with the bar only. I videod myself and really tried for butt down and back flat after watching some reps.

    Full snatches w/bar
    2x10

    Snatches
    1X3 @95
    1X3 @115
    1X3 @125

    Full clean and push jerk
    1X3 @135
    1X3 @165
    2X1 @185
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  7. #97
    Throbbing Member jamalfudge's Avatar
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    Moved up a workout day to accommodate schedule. Starting a run of Smolov Jr for squats.

    Front squat
    1X5 @135
    1X3 @195
    1x3 @225 (last set of squats overall)

    Back squats
    4x9 @235

    OHP
    1X3 @135
    3X5 @145

    BTN OHP
    3X3 @135

    RDLs
    1X5 @225
    3X5 @245

    Pendlay rows
    3X5 @155

    Diet has been junk lately, so we are going a low carb route. Last night we made "get some" ice cream...the recipe can be found by googling "get some" or "bulletproof" ice cream...can't link well from mobile. Going to limit beer intake, it always seems to increase over summer. Time to fix that! I would like to get down to 230 by start of practice in August.
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  8. #98
    Throbbing Member jamalfudge's Avatar
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    Talking

    Did some conditioning today, about 30 mins of 40m sprints. That's not too much to write home about, but I did come to a realization after watching some of the videos I took of my lifts. My plates looked a little smaller in diameter than regular plates, so I decided to measure them. They are 16", about an inch an three quarters less than standard...wondering if that's worth an extra 20# on DLs?!? Probably not, but since I was planning on buying my next pair of plates other than a big chain store (hopefully bumpers), I might find out later this year.
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  9. #99
    Throbbing Member jamalfudge's Avatar
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    Front squats
    1X5 @135
    1X5 @205

    Back squats
    1X5 @225
    5X7 @255

    Deads
    1X4 @225
    1X3 @315
    1X1 @355
    1X1 @405
    1X0 @450

    I was trying to max one last time on deads for a while but I found even overlapping deadlift and squat programs even for one week stinks. I'll try aster this cycle is up. I have a feeling the 5 sets of 7 will be the hardest day.

    Didn't have time for much else, had to make it quick...considering lifting in the morning first thing. We will see about that.
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  10. #100
    Throbbing Member jamalfudge's Avatar
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    I made an error with my first rep scheme calculations...first two days were done with regular Smolov in mind. I fixed my tables early enough though.

    Front squat
    1X5 @135
    1X3 @225

    Back squat
    1X5 @225
    8X4 @275

    This was brutal.

    OHP
    1x3 @135
    3X5 @150

    Took an hour just for those two lifts.
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  11. #101
    Throbbing Member jamalfudge's Avatar
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    Squats 10x3 @285

    Snatches
    1X5 @95
    2x3 @115
    2x1 @125

    Full cleans and squat jerk
    1X3 @135
    1X3 @165
    1X1@185

    RDLs
    1X3 @275
    1X3 @295
    1X3 @315

    Random shoulder raises and curlz for gainz.

    The squat session was not as taxing as I predicted, but my Olys felt pretty weak. Squatted barefoot which was the second time I tried that. Felt pretty good.
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  12. #102
    Throbbing Member jamalfudge's Avatar
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    Front squat
    1X5 @135
    1X3 @225
    1X1 @255

    Back squat
    1X1 @225
    6X6 @255

    First for sets were a breeze, got interrupted and last two were ugly.

    OHP
    1x3 @135
    2X5 @155
    1X4 @155
    Missed the last rep about the top of my head. I've seen YouTube vids counting these as full reps, but I count it as a miss.

    RDLs
    1X3 @245
    2X3 @315
    Pullups
    3x3
    Pec is still store but manageable. I can't wait to start dips again.
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  13. #103
    Throbbing Member jamalfudge's Avatar
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    Tried to get in my training this morning due to schedule this evening, didn't work too well. I didn't sleep too well plus I am just stiff overall in the AM.

    Front squat
    1X5 @135
    1X3 @225
    1X1 @275 PR

    Back squat
    1X3 @275

    I threw a pot of coffee on but by the time it was ready, I already checked out mentally. I might try late this evening since I am on a schedule with Smolov Jr.
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  14. #104
    Throbbing Member jamalfudge's Avatar
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    Smolov Jr officially beat me yesterday. I think u was doing to much running on non lifting days to recover.

    Front squat
    1X5 @135
    1X3 @225

    Back squat
    1X3 @225
    3X4 @295
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  15. #105
    Throbbing Member jamalfudge's Avatar
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    Felt food today with a new approach after burning out last week. I started a wave type pattern with squats. I read a bunch of articles about the system and seems natural...if you look at the point in my log where I started squatting seriously, I used a similar pattern. I combined front and back squats with fronts being the first part of the wave.

    Front squats
    1X5 @135
    1X3 @225
    1X2 @235
    1X1 @245
    1X3 @235
    1X2 @245
    1X1 @255
    1X5 @225 (2nd to last set of squats overall)

    Back squats
    1X5 @255
    1X3 @265
    1X2 @275
    1X5 @265
    1X3 @275
    1X2 @285
    1X10 @225 for fun

    OHP
    1X5 @135
    1X3 @145
    1X2 @155
    1X5 @145
    1X3 @155
    1X0 @165

    Tried the same wave but hit a wall. Think my upper body was a little torched from softball this weekend.

    Pullups
    1X3
    3x2

    Shoulder raises and random arm work.



    Hopefully dips Wednesday.
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  16. #106
    Throbbing Member jamalfudge's Avatar
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    Deads
    1X5 @225
    1X3 @315
    1X3 @365
    1X1 @400
    1X0 @450 missed off the floor
    1X8 @390
    1X4 @365 tried to go for 10 here

    Snatch
    1X3 @95
    3X3 @115

    Snatch pulls
    1X3 @135

    Clean and press
    1X3 @135
    1X3 @165

    Tried a couple dips but felt a little too sore to go all the way for a complete rep. Dammit!
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  17. #107
    Throbbing Member jamalfudge's Avatar
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    Front squat
    1X5 @135
    1X3 @235
    1X2 @245
    1X1 @255
    1X3 @245
    1X2 @255
    1X1 @265

    Back squat
    1X5 @265
    1X3 @275
    1X2 @285
    1X5 @275
    1X3 @285
    1X2 @295

    Might repeat that cycle Monday.

    OHP
    1x5 @135
    1X3 @145
    1X2 @155
    1X5 @145
    1X3 @155
    1X0 @165
    Stalled in the same place as earlier this week.

    Pullups
    1X4
    3X3

    Much less pec discomfort.

    RDLs
    1X5 @225
    1X3 @275
    2X3 @315

    Random arm work.
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  18. #108
    Throbbing Member jamalfudge's Avatar
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    Front squats
    1X8 @135
    1X3 @225
    1X3 @245
    1X2 @255
    1X1 @265
    1X1 @255
    1X1 @265
    1x0 @275

    Back squats
    1X5 @275
    1X3 @285
    1X2 @295
    1X5 @285
    1X3 @295
    1X2 @305

    Might eliminate a wave of front squats, took me an hour to get through these. Also did a set of ten with two plates on back squat.

    OHP
    1X7 @135
    1X5 @145
    1X3 @155
    1X7 @145
    1X5 @155
    1X0 @165

    I keep missing at the bottom on the OHP at that weight. I figured a different rep scheme might help...might need another approach.

    DB OHP
    1X5 @55
    2X3 @60

    Pullups
    1x4
    3X3
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  19. #109
    Throbbing Member jamalfudge's Avatar
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    Deads
    1X5 @135
    1X5 @225
    1X5 @315
    1X2 @365
    1X1 @405
    1X0 @450
    1X2 @405
    1X8 @365

    Missed again heavy set off the floor.

    Snatch pulls
    1X3 @135
    1X3 @155

    Clean pulls
    1X3 @155
    1X3 @185
    1X3 @225

    Pushups
    1X5
    1X8

    Tried a set of dips, got two at halfway.
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    Front squat
    1X5 @135
    1X3 @225
    1X3 @255
    2x1 @265

    Back squat
    1X5 @285
    1X3 @295
    1X2 @305
    1X5 @295
    1X3 @305
    1X2 @315
    1X10 @225 Did these with a slight pause atg, hard as hell after heavy squatting.

    OHP
    1x5 @135
    1X3 @155
    2X5 @135

    Think my back is fatigued from squatting enough to affect my standing press.

    Pullups
    2x4
    2x3

    RDLs
    1X5 @225
    3X3 @325

    Dips
    3X3 Finally felt no pain, still took it easy.

    Random arm work and static holds for gainz.
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  21. #111
    Throbbing Member jamalfudge's Avatar
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    Had to be quick today. Felt pretty good though.

    Front squats
    1X5 @135
    1X5 @225
    1X3 @255
    1X2 @265
    1X1 @275

    Backs squats
    1x5 @285
    1X5 @295
    1X5 @305

    Wanted to do my waves but time was running out so I tried to be efficient.

    OHP
    1X8 @135
    3X5 @135

    Pullups
    1X4
    3X3
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  22. #112
    Throbbing Member jamalfudge's Avatar
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    Snatch
    1X3 @95
    2X3 @115
    3X1 @135

    Full clean and press
    1X3 @135
    1X3 @165
    1X1 @185
    1X1 @205

    Clean pulls
    1X3 @225
    1X5 @245

    Deads
    1X3 @315
    4X4 @365
    1X2 @410
    1X8 @365

    Dips
    2X3
    2X5
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  23. #113
    Throbbing Member jamalfudge's Avatar
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    Front squat
    1X6 @135
    1X5 @225
    1X5 @245
    1X3 @255
    2x1 @265 Wanted1 set of 2 though.

    Back squat
    1X5 @285
    1X5 @295
    1X3 @305
    1X2 @315
    1X5 @305
    1X3 @315
    1X2 @325

    The last wave was a grind. Especially the last rep of each set.

    OHP
    1X3 @135
    3X5 @145

    Pullups
    2X4
    2X3

    Random arm/grip work (3 plate double overhand dead soon).

    Was a little surprised, practice started this week and was able to carry on well, we shall see after contact next week.
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  24. #114
    Throbbing Member jamalfudge's Avatar
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    Wasn't quite into it today, skipped front squat save for warmup of 135. Did a ramped 3x3 on back squat.

    Back squat
    1X5 @225
    1X3 @295
    1X3 @315
    1X3 @335

    OHP
    1X3 @135
    3x5 @150

    Pullups 4x3
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  25. #115
    Throbbing Member jamalfudge's Avatar
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    Deads
    1x5 @135
    1X5 @225
    1X4 @315
    1X2 @365
    1X1 @415
    1X0 @450
    1x5 @390

    Frustrated that I haven't hit 450 yet.

    Snatches
    1X3 @95
    1X3 @115

    Little drained after that and already took over an hour. Practice stsrted recently and have at least noticed my hits have improved, tackling form still needs work.
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  26. #116
    Throbbing Member jamalfudge's Avatar
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    Was pretty beat before training today. And I tried something different, OHP first.

    OHP
    1X3 @135
    3X5 @155

    Front squat
    1X5 @135
    1X3 @225

    Mobility sucked.

    Back squat
    1x5 @225
    1X1 @315
    1X1 @365 PR!
    1X8 @245 ATG paused

    Pullups
    15 over 4 sets

    RDLs
    1X5 @225
    1X3 @315
    2X3 @325

    Didn't feel like I could've grinded through 3 squat waves, and it was about time for a PR attempt, I am happy.
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  27. #117
    Throbbing Member jamalfudge's Avatar
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    Every now and again, I will try something stupid, like go for a max in successive workouts, but usually not on the same lift. Friday I hit 365 on squat, felt like I had more in me...

    OHP
    1x5 @135
    1X5 @155
    1X3 @155
    1X5 @145 Still stuck.

    Front squat
    1X5 @135
    1X3 @225
    1X3 @255

    Back squat
    1X3 @255
    1X1 @355
    1X0 @390

    Lost it in the hole, always was my sticking point. I had a good reason for trying, going on vacation next week and today was my last squat session for nearly two. Honestly felt like I had 390 Friday, but maybe been too muchax effort! Might try and DL Wednesday morning but not trying to max.
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  28. #118
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    Deads
    1X5 @135
    1X5 @225
    1X4 @315
    4x4 @390

    Pullups
    6 sets totalling 25

    Dips 6x3

    I didn't have time to strength train yesterday, but with upcoming schedule (vaycay before first match next week) I lifted before rugby training today (at least the deads and a few sets of pullups and dips). Kinda hurting now but have a deload next week.
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  29. #119
    Throbbing Member jamalfudge's Avatar
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    Front squat
    1X5 @135
    1X3 @225
    1X2 @245

    Back squat
    1X5 @245
    1X2 @295
    1X8 @245 paused atg

    OHP
    2X6 @135

    Pullups
    3X3

    Plate swings (like Kb swings, something I kind of made up)

    3X10 w/2 plates

    Got back from a ten hour drive, hammies were tight.
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  30. #120
    Throbbing Member jamalfudge's Avatar
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    Had a mild shoulder sprain in the last sequence of the first match a week and a half ago and couldn't lift. Got back into it today lightly though there is still some tenderness.

    Back squat
    1X5 @135
    1X5 @225
    1X3 @275
    1x3 @295
    1X2 @315
    3X3 @275

    All atg, last three sets at 275 were paused atg.

    OHP
    3x5 @135

    Pullups
    1X3
    These were rough on the shoulder.

    RDLs
    1X5 @225
    3X3 @275

    Did some random arm work for shoulders.
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