jf rugby log

[jamalfudge]

Been walking extra the last few weeks and actually feel like it's been more taxing than it seems. So took a couple days easy as far as training is concerned. Did regular bodyweight stuff followed by shoveling ice for an hour. It sucked.


Today:


Front squat
135x5
225x3x2
275x1
275x2
Trying to ease these back in with elevated heel

OHP
135x5
155x3
175x3
175x5 might've been the time off but these went up pretty easy.

Pull ups
20

Front tibialis raise
25x1 each side
Static hold 45 seconds each side

Front hip flexor raise
20x25 each side
20x30 each side

[jamalfudge]

Tues:
Pull ups
30

Dips
3x8

Nordic ham curls
1x12 focusing on depth

Band hip thrust
2x30

Today:
Deadlift
135x10
225x5
315x3
345x3
375x1 dunno why but these still feel more awkward every time I do them. I want to find a replacement but not sure what yet.

Push press
135x5
165x3
185x3
205x3 probably had more in me but time was an issue

Pull ups
15

Front hip flexor raise
20x30 each side

Tibialis raise
20x15x2 each side

[jamalfudge]

Front squat
90x10
135x5
225x3
255x3
275x3

OHP
135x5
165x3
185x2x3

Pull ups
20

Single leg hip flexor raise
20x30 each side

Tibialis raise
20x20x2 each side

Nordic ham curl
2x8

[jamalfudge]

Pull ups
30

Inverted row
1x8

Dips
3x8

Band hip thrust
3x30

[jamalfudge]

Stiff leg deadlift
135x10
225x5
275x5x3

Push press
135x5
165x3
185x3
215x3

Pull ups
20

Tibialis raise
20x25x2 each side

[jamalfudge]

Front squat
90x10
135x5
225x3
255x1
285x1

OHP
135x5
155x3
175x1
195x1

Pull ups
10

[jamalfudge]

Pull ups
30

Inverted row
1x8

Dips
3x10

Nordic ham curl
2x8
1x5
did these with the strap up closer to knee to avoid calf irritation, helped but angle was tougher

Banded hip thrust
1x40

Front single leg hip flexor raise
20x20x2 each

Tibialis raise
20x20 each side

[jamalfudge]

Power cleans
135x3x2
165x2
165x3x2

Push press
135x5
165x3
195x3
225x1x2

Pulll ups
15

[jamalfudge]

Pull ups
30

Dips
3x10

Nordic ham curl
A bunch

Calf raises
A bunch

Banded hip thrust
2x30

Front hip flexor raise
20x30 each side

Tibialis raise
20x15x2 each side.

[jamalfudge]

Pull ups
30

Nordic ham curl
3x8

Dips
2x12

Single leg hip flexor raise
20x35 each side

Tibialis raise
20x20 each side
20x15 each side

Band hip thrust
2x35

Been trying to find an alternative to BB work, been doing a lot of KB vids, not really worth all logging here. But in addition to the ones I've posted in pages past, I also like this channel:

https://www.youtube.com/c/PrecisionKettlebells/videos

[jamalfudge]

Pull ups
30

Inverted row
1x8

Dips
3x8

Single leg weighted hip flexor raise
20x20x2 each side

Front tibialis raise
20x25 each side.

[jamalfudge]

Thrusters
135x5
155x5
175x3
175x5

Wanted to do some quick BB work, these felt a little odd on my wrists. Might try them again next week but might still experiment.

Pull ups
10


This vid:

[jamalfudge]

Nordic ham curl
2x10

Band hip thrust
3x30

Pull ups
30

Single Leg Hip Flexor Raise
20x30x2 each side

Tibialis raise
20x20x2 each side

Dips
2x12

[jamalfudge]

Pull ups
25

Single Leg Hip Flexor Raise
20x25x2 each side

Tibialis raise
20x20x2 each side

Dips
3x8

Standing Calf Raise
1x20
1x25

Nordic ham curl
1x5
2x3

focused on depth

[jamalfudge]

Last week sucked. Did some KB work but not much else.

Today:

Pull ups
20

OHP
135x5
165x3x3

Front tibialis raise
20x20x3 each side

Single Leg Hip Flexor Raise
20x20x2 each side

More KB vids. Had the day off so put some extra work in.

[jamalfudge]

Nordic ham curl
1x3
2x5

Band hip thrust
1x25
1x30
1x35

Pull ups
30

Dips
3x5

[jamalfudge]

Pull ups
30

Hip flexor raise
20x30x2 each side

Dips
2x8

Tibialis raise
20x30 each side.

[jamalfudge]

Yesterday:

OHP
135x3
135x5
155x3
175x3x3

Pull ups
20

Hip flexor raise
20x25 each side

Tibialis raise
20x25 each side

More KB work


Today:

Pull ups
30

Dips
3x8

Nordic ham curl
2x8

Band glute bridge
3x35

[jamalfudge]

Yesterday:

OHP
135x3
135x5
165x3
185x2x3

Pull ups
20

Some KB video


Today:

Pull ups
30

Dips
3x8

Nordic ham curl 3x5

Been doing some HIIT work too, not worth logging
3x

[jamalfudge]

Took it a little easy last week, kind of been over training a little bit w/the kettlebells despite the inactivity on the log.

Today:

Pull ups
32

Dips
3x8

Nordic ham curl
3x5

Band hip thrust
3x30

Standing hip flexor raise
25x15x2 each side

Tibialis raise
25x12x2

[jamalfudge]

OHP
135x3
135x5
155x3
175x3x3

Pull ups
15

Same KB vid linked earlier in this page

[jamalfudge]

Nordic ham curl
2x5

Band hip thrust
2x30
1x40

Pull ups
32

Dips
3x8

SL Hip flexor raise
25x15x2 each side

Tibialis raise
25x20 each side

[jamalfudge]

OHP
135x3
135x5
155x3
175x1
195x1x4

Pull ups
20

This vid again:




Did my usual bodyweight and other kb vids last week, not much worth logging but still hard.

[jamalfudge]

Pull ups
32

Dips
3x5

Nordic ham curl
3x5

Band hip thrust
2x25

Tweaked back two weeks ago, was taking it easy for the last week and a half.

[jessiebu]

Been walking extra the last few weeks and actually feel like it's been more taxing than it seems. So took a couple days easy as far as training is concerned. Did regular bodyweight stuff followed by shoveling ice for an hour. It sucked.


Today:


Front squat
135x5
225x3x2
275x1
275x2
Trying to ease these back in with elevated heel

OHP
135x5
155x3
175x3
175x5 might've been the time off but these went up pretty easy.

Pull ups
20

Front tibialis raise
25x1 each side
Static hold 45 seconds each side

Front hip flexor raise
20x25 each side
20x30 each side

Thanks Sir for sharing it! it might help me. Keep doing your best and keep motivating us.