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Thread: jf rugby log

  1. #1561
    Throbbing Member jamalfudge's Avatar
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    Still feeling blah yesterday so just did a kettlebell video.

    Today changed it up:

    Clean and press
    110x10
    135x5x2
    145x5
    155x3
    165x1
    175x1x2
    185x1

    Good mornings
    135x12
    185x10
    135x12

    Pull ups
    17

    Inverted row
    2x12
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  2. #1562
    Throbbing Member jamalfudge's Avatar
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    20 minute hill run, allergies or something really keeping my nose runny and it sucks.

    Pull ups
    30

    Hip thrust
    225x12
    315x12
    315x20

    Dips
    1x10
    1x5 weighted
    1x12
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  3. #1563
    Throbbing Member jamalfudge's Avatar
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    Got a late start so did what I could:

    Squat
    110x10
    135x10
    225x8
    275x8x2
    225x12

    OHP
    110x8
    135x8
    145x5x3

    Pull ups
    15
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  4. #1564
    Throbbing Member jamalfudge's Avatar
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    20 minute hill run
    Hammy started feeling a little tight so I might have to lay off intensity for a bit

    Pull ups
    30

    Banded BW squat
    1x20
    2x24

    Dips
    1x8
    3x5 weighted

    Calf raises
    A bunch
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  5. #1565
    Throbbing Member jamalfudge's Avatar
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    Did a few bodyweight exercises last few days. Hammy is still tight.

    Yesterday:

    Front squat
    110x10
    135x5
    185x5
    225x5 didn't aggravate it here but didn't want to push it
    185x5x3
    135x5

    OHP
    135x5x5

    Push Press
    155x3
    175x3
    195x1
    215x1
    225x1 new PR, haven't done PP in a while but probably had 235 in me

    Pull ups
    40

    Today:

    Pull ups
    30

    Dips
    1x10
    2x5 weighted

    Inverted row
    2x12

    Farmer's carry w/2 55 kbs
    4 minutes
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  6. #1566
    Throbbing Member jamalfudge's Avatar
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    Squat
    110x10
    135x10x2

    OHP
    110x5
    135x5
    155x5
    175x5 if that's not a 5rm, it's a tie

    Push press
    155x5
    175x3
    205x1
    225x1
    245x0
    Two plates went up so easy, thought I could make a big jump in sets, probably didn't brace properly

    BTN OHP
    95x8x3

    Pull ups
    15
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  7. #1567
    Throbbing Member jamalfudge's Avatar
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    Pull ups
    30

    Dips
    4x10

    Single leg step-ups
    A bunch at different heights


    Somehow got turned on to looking into how salt impacts muscle recovery, basically came to the conclusion that I lack salt in my diet. Too little will hinder muscle growth/recovery, increase sugar cravings, increase joint pain, etc. Kinda felt like I was falling apart even when deloading. So I took about a half a tablespoon of salt straight up yesterday evening and feel noticeably better this morning. So keep that in mind, especially if you go hard, and also sweat a lot.
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  8. #1568
    Throbbing Member jamalfudge's Avatar
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    Squat
    110x10
    135x10
    225x5
    255x3x5

    OHP
    110x5
    135x5
    165x5x2
    165x3

    Pull ups
    20
    Authorities said...best leave it...unsolved
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  9. #1569
    Throbbing Member jamalfudge's Avatar
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    jamalfudge is offline
    Did one hill run today plus the bigger (mostly flat) loop in my neighborhood this morning, took about 25 minutes. Hammy was a little tight but I think I'm good to run. I think the hammy issues were from too many good mornings. Might try hip thrusts tomorrow lightly.

    Pull ups
    30

    Dips
    1x8
    5x3 weighted
    Authorities said...best leave it...unsolved
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  10. #1570
    Throbbing Member jamalfudge's Avatar
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    Inverted row
    3x12

    Hip thrust
    225x10
    275x10x3 with more full ROM and pause at the top

    Single KB snatch w/55, each side
    3x5

    10 minute KB vid
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  11. #1571
    Throbbing Member jamalfudge's Avatar
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    Front squat
    110x10
    135x5x3
    185x5x3

    OHP
    110x5
    135x5
    155x3
    175x3
    155x5

    PUll ups
    20

    Warmed up with sliding hamstring curls, feel like that helped. For the unaware you lay on the floor, put something slippery under your feet and do a hamstring curl. Not exactly the same as a curl on a machine but good enough to wake up the hammies.
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  12. #1572
    Throbbing Member jamalfudge's Avatar
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    Normal hill run
    Not 100% but did it in about 16 minutes. Way shorter than normal and I even walked a bit.

    Pull ups
    30

    Dips
    1x10
    1x6 weighted
    1x10

    Sliding hamstring curls
    3x10
    Authorities said...best leave it...unsolved
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  13. #1573
    Throbbing Member jamalfudge's Avatar
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    Squat
    110x10
    135x10
    225x5
    275x3x2
    275x5

    OHP
    110x5
    135x5
    155x3
    175x3x2
    175x4 wanted 5

    Pull ups
    15
    Authorities said...best leave it...unsolved
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  14. #1574
    Throbbing Member jamalfudge's Avatar
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    jamalfudge is offline
    20 minute hill run

    Pull ups
    30

    Dips
    1x10
    3x5 weighted

    Calf raises
    A bunch

    Banded bodyweight squats
    2x20
    Authorities said...best leave it...unsolved
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  15. #1575
    Throbbing Member jamalfudge's Avatar
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    Inverted row
    3x10

    Hip thrust
    225x10
    305x10x4

    10 minute kettlebell vid
    Authorities said...best leave it...unsolved
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  16. #1576
    Throbbing Member jamalfudge's Avatar
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    Front squat
    55x10
    110x10
    135x5
    185x5
    225x5
    245x3x3

    OHP
    110x5
    140x5
    160x3
    180x2x4

    Pull ups
    20

    Band pull throughs
    4x20
    Authorities said...best leave it...unsolved
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  17. #1577
    Throbbing Member jamalfudge's Avatar
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    20 minute hill run

    Pull ups
    30

    Dips
    3x10

    Calf raises
    A bunch

    Sliding hamstring curls
    3x15

    Been warming up with a set of these, would recommend this or at least doing a set of something hamstring related if you tend to have stiff/weak hamstrings. Helps with squat warmups too.
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