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Thread: jf rugby log

  1. #1711
    Throbbing Member jamalfudge's Avatar
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    Squat
    110x10
    135x10
    225x5
    275x5
    315x5x3

    OHP
    110x5
    135x5
    155x3x5

    Pull ups
    15
    Who the hell's this guy they call Bob Cock?
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  2. #1712
    Throbbing Member jamalfudge's Avatar
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    Pull ups
    30

    Inverted row
    3x10

    HIp thrust
    275x12
    365x12x4

    Dips
    2x12

    Band pull aparts
    A bunch

    No time to run today, also still a little icy in some spots so maybe I'll try for Friday
    Who the hell's this guy they call Bob Cock?
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  3. #1713
    Throbbing Member jamalfudge's Avatar
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    Deadlift
    135x10x2
    225x8
    315x3
    335x3
    355x3
    385x1x2
    415x0
    Was a little done in after that, might be time to ease back on deads
    Who the hell's this guy they call Bob Cock?
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  4. #1714
    Throbbing Member jamalfudge's Avatar
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    Front squat
    110x10x3
    135x10x3

    OHP
    110x5
    135x5x3
    Did these with a wider grip

    Good morning
    135x10 little tight after these, might have to take it easy next week

    Pull ups
    15

    Ab wheel
    1x10
    1x15
    Who the hell's this guy they call Bob Cock?
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  5. #1715
    Throbbing Member jamalfudge's Avatar
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    Pull ups
    35

    Hip thrust
    275x12
    375x8x5 w/one minute rest

    Inverted row
    3x8

    Paused dips
    3x5
    Who the hell's this guy they call Bob Cock?
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  6. #1716
    Throbbing Member jamalfudge's Avatar
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    Squat
    110x10
    135x10
    225x5
    275x3
    295x1
    315x1
    335x1
    355x1
    365x1x3
    315x10

    OHP
    110x5
    135x5
    155x3
    175x2x3

    Pull ups
    15
    Who the hell's this guy they call Bob Cock?
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  7. #1717
    Throbbing Member jamalfudge's Avatar
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    Hill run
    x2
    More like a jog until I can re-acclimate but was ok.

    Pull ups
    30

    Hip thrust
    275x12
    365x12x3

    Paused dips
    3x6
    Who the hell's this guy they call Bob Cock?
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  8. #1718
    Throbbing Member jamalfudge's Avatar
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    Paused deadlift
    135x10x2
    225x5
    275x3
    315x3
    345x3x3

    Inverted row
    3x6

    Ab wheel
    2x15
    Who the hell's this guy they call Bob Cock?
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  9. #1719
    Throbbing Member jamalfudge's Avatar
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    Pull ups
    25

    Barbell reverse alternating lunges
    135x20x3
    Glutes were on fire after this

    This 25 minute KB vid (used 55lb KBs):



    Don't judge, I like the eye candy.

    Also had extra time, did 200 burpees in 30 minutes. Might've gotten them in 20-25 if I did these first but then I wouldn't have had energy for anything else.
    Who the hell's this guy they call Bob Cock?
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  10. #1720
    Throbbing Member jamalfudge's Avatar
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    Hill run x2 plus an extra .75 mile

    Pull ups
    35

    Paused dips
    3x6

    Inverted row
    2x8

    Band pull aparts
    A bunch

    Calf raise
    A bunch
    Who the hell's this guy they call Bob Cock?
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  11. #1721
    Throbbing Member jamalfudge's Avatar
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    Squat
    110x10
    135x10
    225x5
    275x3
    325x3x10 normally would've done these on the minute, but this time did them with 1 minute rest.

    OHP
    110x5
    145x3x10 on the minute

    Pull ups
    15
    Who the hell's this guy they call Bob Cock?
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  12. #1722
    Throbbing Member jamalfudge's Avatar
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    Hill run
    x2

    Mini hill sprints
    x3
    Felt more comfortable pushing it today

    Pull ups
    40

    Hip thrust
    275x12
    365x12x4

    Inverted row
    2x6

    Paused dips
    3x5
    Who the hell's this guy they call Bob Cock?
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  13. #1723
    Throbbing Member jamalfudge's Avatar
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    Deadlift
    135x10
    225x5
    275x5
    315x3
    335x3
    355x3
    385x1x3
    315x10

    Good morning'
    135x10
    175x8
    225x5x3

    Ab wheel
    1x20
    Who the hell's this guy they call Bob Cock?
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  14. #1724
    Throbbing Member jamalfudge's Avatar
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    Just did a quick KB vid yesterday

    Today:

    Hill run
    x2 plus extended run

    Pull ups
    40

    BB reverse alternating lunges
    155x10
    155x20

    Dips
    3x6

    Calf raises
    A bunch
    Who the hell's this guy they call Bob Cock?
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  15. #1725
    Throbbing Member jamalfudge's Avatar
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    Squat
    110x10
    135x10
    225x5
    275x3
    295x1
    335x3x3

    OHP
    110x5
    135x5
    135x3
    155x2
    175x2x3

    Pull ups
    15
    Who the hell's this guy they call Bob Cock?
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  16. #1726
    Throbbing Member jamalfudge's Avatar
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    Hill run
    x3
    Was wiped after this

    Pull ups
    30

    Hip thrust
    275x10
    365x10x4

    Paused dips
    3x8
    Who the hell's this guy they call Bob Cock?
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  17. #1727
    Throbbing Member jamalfudge's Avatar
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    Deadlift
    135x10
    225x8
    275x5
    315x3
    335x3
    355x3
    375x1
    395x1
    415x1x3
    345x10

    Inverted row
    2x10

    Ab wheel
    2x15
    Who the hell's this guy they call Bob Cock?
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  18. #1728
    Throbbing Member jamalfudge's Avatar
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    Reverse alternating BB lunges
    95x20
    135x16
    155x12x2
    20 w/2 kettlebells

    OHP
    110x5
    135x5
    165x3
    185x1x3
    165x3

    Good mornings
    165x10
    225x5x3

    Pull ups
    20

    Double kb clean and press w/55s
    2x8

    Band pull aparts
    A bunch
    Who the hell's this guy they call Bob Cock?
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  19. #1729
    Throbbing Member jamalfudge's Avatar
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    Hill run
    x3

    Pull ups
    30

    Hip thrust
    285x10
    375x12x3

    Dips
    3x10

    Calf raise
    A bunch

    Band BW squats
    2x10
    Who the hell's this guy they call Bob Cock?
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  20. #1730
    Throbbing Member jamalfudge's Avatar
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    Squat
    110x10
    135x10
    225x5
    295x5x3

    OHP
    110x5
    135x5
    155x3
    175x3x2
    175x2 missed the third rep but the first 2 sets went up easily

    Pull ups
    15
    Who the hell's this guy they call Bob Cock?
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  21. #1731
    Throbbing Member jamalfudge's Avatar
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    Started my hill run but calf felt like it was gonna go so stopped.

    10 minute KB video

    Pull ups
    30

    Paused dips on the minute
    4x5

    Single kb snatch each side
    45x5x2
    55x5x3
    Who the hell's this guy they call Bob Cock?
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