jf rugby log

**jamalfudge** · 01-15-2018, 04:56 AM

Squat
55x10
110x10
135x5
185x5
225x5
275x5
325x7 wanted to test new 10rm, could've gotten 8 but reps weren't really that clean. Bummer

OHP
135x5
165x3
185x1x3

Pull ups
15 weighted

**jamalfudge** · 01-16-2018, 05:43 AM

Pull ups
30

Band Glute Bridge
2x30

Dips
1x10
1x5 weighted

Had to clear driveway so had to make it quick

**jamalfudge** · 01-17-2018, 05:36 AM

Had to be quick again.

Double kb swings w/55s
2x5

Deadlift
135x10
225x10
275x10
315x5
365x5x2

Fat man pull ups
2x8

**jamalfudge** · 01-18-2018, 05:00 AM

Squat
55x10
110x10
135x10
225x8
275x5
315x5x2
315x10

OHP
135x5
155x5x2

Pull ups
15 weighted

**jamalfudge** · 01-19-2018, 05:07 AM

Pull ups
25

Band glute bridge
2x30

Hang power cleans
135x5x5

Dips
3x10

Attempted this closer I saw on T Nation:

Supposed to be 5 kettlebell swings, 5 goblet squats, and 5 reverse lunges w/kb each side. Repeat as many rounds as possible for 8 minutes with no rest. I got 6 rounds with some rest between sets in 8 minutes. Used a 45lb kb.

**jamalfudge** · 01-22-2018, 04:56 AM

Squat
55x10
110x10
135x10
225x10
275x3
315x3
345x1x2

OHP
135x5
165x3
185x1x5

Pull ups
15 weighted

**jamalfudge** · 01-23-2018, 05:42 AM

Deadlift
135x10
225x8
315x5
365x3
405x1
425x1x3

**jamalfudge** · 01-24-2018, 04:50 AM

Yesterday:

Pull ups
35

Band glute bridge
2x30

Dips
1x8
3x3 weighted

Kettlebell krusher (from above)
6 rounds in 8 minutes

Today:

Double kb snatch w/55s
3x5

Paused deads
135x10
225x8
275x5
315x5x2

Fat man pull ups
2x8

Double kb rows w/55s and 45s
2x8

**jamalfudge** · 01-25-2018, 04:47 AM

Paused ATG Squat
55x10
110x10
135x5 front
135x5
225x5 front
225x5
255x5
285x5

OHP
135x5
165x3
175x2x3

Pull ups
20

BB calf raise
175x12x2

**jamalfudge** · 01-26-2018, 05:02 AM

Pull ups
25

Band glute bridge
1x40

Hang power cleans
135x5
145x5x5

Dips
2x10

Kettlebell krusher
8 rounds in 9 minutes

**jamalfudge** · 01-29-2018, 04:48 AM

Squat
55x10
110x10
135x10
225x10
255x5
285x5
325x7 going for 10 but got stuck here again, think it was conditioning

OHP
135x5
165x3
190x1x2
165x3

Pull ups
25

**jamalfudge** · 01-29-2018, 06:46 PM

Deadlift
135x5x3
225x5
315x5
365x3
405x3x2
405x5

Fat man pull up
2x10

**jamalfudge** · 01-30-2018, 04:43 AM

Pull ups
30

Band glute bridge
2x30

Dips
1x10
2x4 weighted

Had to be quick to clear snow

**jamalfudge** · 01-31-2018, 05:06 AM

Short on time again:

Double kb snatch with 55s
3x5

Deficit Deadlifts
135x10
225x10
315x10x2

Fat man pull ups
2x10

**jamalfudge** · 02-01-2018, 05:36 AM

Squat
55x10
110x10
135x10
225x5
255x3
285x3
325x3x2
325x5

OHP
135x5
155x3
175x2x3
155x3

Pull ups
15 weighted

**jamalfudge** · 02-05-2018, 04:55 AM

Squat
55x10
135x10
185x5
225x5
275x3x10 on the minute

OHP
135x5
165x3
195x1
165x3x2

Pull ups
15

**jamalfudge** · 02-06-2018, 05:37 AM

Pull ups
25

Band glute bridge
2x30

Dips
1x10
1x4 weighted
1x6 weighted
1x6

**jamalfudge** · 02-07-2018, 08:42 AM

Double KB snatch w/55s
3x5

Deadlift
135x10
225x10
315x5
345x3
375x2
405x1
425x1 RM for 7am deadlift session

Fat man pull up
2x10

Double KB row superset with 55s and 45s
3x6

**jamalfudge** · 02-08-2018, 05:38 AM

Squat
55x10
110x10
135x5
185x5
225x5
275x3
295x1
315x1
335x1x2

OHP
135x5
165x3
180x2
170x3

Pull ups
15 weighted

Hang power clean
135x5
155x5x3
110x5 (with 55lb kbs)
110x8 w/press

**jamalfudge** · 02-09-2018, 04:59 AM

Pull ups
35

Band glute bridge
2x30

Dips
3x10

BB calf raise
165x15x2

Reverse calf raise (don't know what they're called, but you work your antibialis anterior with these)
25x15 each side

Kettlebell krusher
8 rounds in 10 minutes w/45# KB

Feel like jelly now

**jamalfudge** · 02-12-2018, 04:56 AM

Squat
55x10
110x10
185x10
225x10
275x8x3

OHP
135x5
155x3
180x2x3

Pull ups
20

Ab wheel
2x10 weighted

**jamalfudge** · 02-13-2018, 05:07 AM

Pull ups
30

Band glute bridge
2x30

Dips
1x10
3x5 + 45# new PR

Kettlebell krusher
8 rounds in 9 minutes w/45#
This is damn brutal, great conditioning if you can't get out and do sprints and don't want to do burpees.

**jamalfudge** · 02-14-2018, 05:05 AM

Double KB snatch w/55s
3x5

Paused stiff leg DL
135x10
225x8
315x5
335x3x3

Hang power snatch
135x5
155x5x3

Fat man pull ups
3x8

Double kb row superset w/55s and 45s
1x5
1x8

**jamalfudge** · 02-15-2018, 04:50 AM

Squat
55x10
110x10
135x5 front
135x5
185x5 front
185x5
225x5 front
225x5
275x3
305x2
325x3

OHP
135x5
165x1
185x1x4
135x8

BB calf raise
185x12x2

Pull ups
15

**jamalfudge** · 02-20-2018, 04:59 AM

Had some things come up, pushed lifts a day back for now.

Squat
55x10
110x10
185x10
225x5
275x3
305x2
325x10 new 10RM

OHP
135x5
165x3
190x1x3
165x2
135x5

Pull ups
15 weighted

**jamalfudge** · 02-21-2018, 04:59 AM

Double KB snatch with 55s
3x5

Paused deadlift
135x10
225x5
315x5
345x3x3

Fat man pull up
2x10

Double kb row superset w/55s and 45s
2x8

**jamalfudge** · 02-23-2018, 04:43 AM

Had a cold run through our house, so lifting stalled a bit. Picked up here:

Squat
55x10
110x10
185x5
225x5
275x3
315x2x5
275x10

OHP
135x5
155x3x3

Pull ups
20

**jamalfudge** · 02-26-2018, 04:48 AM

Squat
55x10
110x10
135x5
185x5
225x5
255x3
295x3x10

OHP
135x5
165x3
190x1x2
155x5

Pull ups
15 weighted

BB calf raise
190x12x2

**jamalfudge** · 02-26-2018, 04:12 PM

Deadlift
135x10
225x5
315x5
365x3
405x3
435x1
465x0
405x7

Ab wheel
2x12

**jamalfudge** · 02-27-2018, 04:45 AM

Pull ups
30

Band Glute Bridge
2x30

Dips
1x10
2x5 plus 45#

Kettlebell krusher w/45#
8 rounds in 10 minutes

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