jf rugby log

**jamalfudge** · 01-07-2019, 04:48 AM

Squat
110x10
135x10
225x5
275x1
295x1
315x1x2
335x1x3
225x10

OHP
110x5
135x5
170x3x3

Good mornings
135x10
195x10x2

Pull ups
20

**jamalfudge** · 01-08-2019, 04:57 AM

Pull ups
25

Hip thrust
225x10
275x12x3

Nordic ham curls
2x10

Dips
1x8
3x3 weighted

**jamalfudge** · 01-09-2019, 04:46 AM

Double kb snatch w/55s
3x5

Deadlift
135x5
225x5
315x5
365x5x3

BB rows
185x5x3

Inverted row
3x10

10 minute KB video

**jamalfudge** · 01-10-2019, 04:34 AM

Front squat
110x10
135x5
185x5
225x3
245x1
265x3
265x2

OHP
110x8
135x5
155x3
175x2x3

Good mornings
155x12x3

BB calf raise
155x10x4

Pull ups
20

**jamalfudge** · 01-11-2019, 04:57 AM

Pull ups
25

Hip thrust
225x10
295x10x3

Nordic ham curl
2x10

Dips
2x10
1x5 weighted

10 minute kb video

Double kb snatch w/45s
2x8

**jamalfudge** · 01-16-2019, 04:57 AM

Kinda jacked up the last few days due to stomach bug, kinda limited training but think this is what I've got:

Monday

Squat
110x10
135x10
245x10x3

OHP
110x5
135x3

Tuesday

Deadlift
135x10
225x5
315x5
385x1
385x3x2
385x5

Today

Pull ups
20

Hip thrust
225x10
275x12x3

Nordic ham curl
2x12

Dips
1x10
3x3 weighted

Single leg calf raise
A Bunch

**jamalfudge** · 01-17-2019, 04:55 AM

Front squat
110x10
135x5
185x5
225x3
245x3
265x1x5 on the minute

OHP
110x5
135x3
145x3x8 on the minute

Good mornings
135x10
155x12
165x12

BB calf raise
165x12x3

Pull ups
15

**jamalfudge** · 01-18-2019, 04:56 AM

Pull ups
20

Banded BW squats
3x25

Dips
2x8
1x5 weighted

Inverted row
2x10

10 minute kettlebell video

**jamalfudge** · 01-21-2019, 04:47 AM

Squat
110x10
135x10
225x5
265x5x3

OHP
110x5
135x5
165x3x3

Pull ups
10

**jamalfudge** · 01-22-2019, 04:29 AM

Pull ups
20

Hip thrust
225x10
315x10x3

Nordic ham curls
2x8

Dips
1x10
5x3 weighted

**jamalfudge** · 01-23-2019, 04:36 AM

Double kb snatch w/55s
5x3

Deadlift
135x10
225x5
275x5
335x3
385x2
335x10

Inverted rows
3x10

Single leg kb deadlifts w/55s
3x10 per side

**jamalfudge** · 01-24-2019, 04:45 AM

Front squat
110x10
135x8
185x5
225x3
265x3x3

OHP
110x5
135x5
145x2
165x2
185x1x5

Good mornings
135x10
185x10x3

Pull ups
15

**jamalfudge** · 01-25-2019, 06:45 AM

Pull ups
30

Hip thrust
225x10
315x10x3

Nordic ham curl
2x10

Dips
3x10

10 minute Kettlebell workout video to close

**jamalfudge** · 01-28-2019, 04:37 AM

Squat
110x10
135x10
225x5
275x5x2
275x10

OHP
110x5
135x5
155x3
175x1
155x5

Pull ups
15

**jamalfudge** · 01-29-2019, 04:49 AM

Pull ups
25

Hip thrust
225x10
335x10x3

Nordic ham curl
2x10

Dips
1x10
3x3 weighted

**jamalfudge** · 01-30-2019, 05:15 AM

Double kb snatch w/55s
3x5

Deadlift
135x10
225x5
275x3
315x3
345x3
375x3x2
375x7

Been hard to deadlift consistently for the last several months. DLing in the morning sucks, but I haven't been able to make time in the afternoons. One hand it's frustrating, the other hand it's good that I'm able to maintain some strength. I feel like the good mornings and nordic ham curls help with that.

Inverted row
3x10

**jamalfudge** · 01-31-2019, 04:35 AM

Front squat
135x10
185x5
225x3
245x1

BTN OHP
95x8
115x5x3

Good mornings
135x10
185x10x2

Cold temps made my patio gym a little hard to do anything. Extra layers kinda hindered my form a bit so had to make it quick.

**jamalfudge** · 02-04-2019, 04:38 AM

Squat
110x10
135x10
235x5
285x5x2
285x10

OHP
110x8
135x5
165x1
185x1x5

Good mornings
135x10
185x8x3

BB calf raise
135x8
185x8x2
135x20

Pull ups
15

**jamalfudge** · 02-05-2019, 04:39 AM

Hill run, weather permitted. Felt good to get some "tough" work in.

Pull ups
30

Dips
1x8
3x3 weighted

Single leg double kb deadlift w/55s
3x10 each side

Band bw squat
2x25

**jamalfudge** · 02-06-2019, 04:41 AM

Hang power clean
135x5x2
155x5x2

Deadlift
135x10
225x5
315x3
345x3
385x3x2
385x8

Nordic ham curl
3x5

Inverted row
3x8

**jamalfudge** · 02-07-2019, 04:40 AM

Little burnt out from deads yesterday, changed it up slightly today:

Squat
110x10
135x5
185x5
225x5
275x1
295x1
315x1

OHP
135x5
160x5x3

Good mornings
160x10x3

Pull ups
15

**jamalfudge** · 02-08-2019, 04:45 AM

Hill runs
3 total, first was best, 2nd was worst

Pull ups
20

Hip thrust
225x10
315x10x3

Dips
2x10
1x5 weighted

**jamalfudge** · 02-11-2019, 04:40 AM

Squat
110x10
135x10
225x5
275x1
295x5x3

OHP
110x5
135x5
165x3
185x1x5

Good mornings
135x10
195x12x2

Pull ups
15

**jamalfudge** · 02-12-2019, 04:41 AM

Yesterday afternoon:

Deadlift
135x10
225x5
315x5
365x3
405x1
435x1
465x0 broke it off the ground but didn't have confidence

Today:

Pull ups
20

Hip thrust
225x10
335x10x3

Dips
1x10
3x3 weighted

**jamalfudge** · 02-14-2019, 04:39 AM

Took yesterday off, kinda under the weather

Front squat
110x10
135x5
185x5
225x5
245x3
265x3
285x3 belted

OHP
110x5
135x5
170x3x3

Good mornings
135x10
195x12x2
205x12

**jamalfudge** · 02-15-2019, 05:01 AM

Short hill run. Kinda under the weather still, so didn't make much progress. Also a skunk crossed my path and kinda weirded me out a bit and I just was a little too cautious the rest of the way.

Pull ups
20

Hip thrust
225x10
315x10x3

Inverted row
2x10

Dips
3x10

**jamalfudge** · 02-18-2019, 11:45 AM

Squat
110x10
135x5
225x5
275x2
305x5x3

OHP
110x5
135x5
165x3
185x1
190x1
195x1
200x0
165x4

Pull ups
20

**jamalfudge** · 02-19-2019, 04:40 AM

Yesterday afternoon:

Deadlift
135x10
225x5
315x5
365x3
405x3x2
405x5

Today:

Pull ups
20

Hip thrust
225x10
335x10x3

Dips
1x5
5x3 weighted

**jamalfudge** · 02-20-2019, 05:04 AM

Good mornings
135x8x2
185x8
205x8x3

Paused deadlift
135x8
225x5
275x5
315x3x3

Inverted row
3x10

**jamalfudge** · 02-21-2019, 05:06 AM

Had to be quick this morning because some ice needed to be shoveled that fell overnight.

Double kb press w/55s
5x8 on the 2nd minute

Double kb squat w/55s
5x10 on the 2nd minute

Pull ups
15

Ice shoveling
45 minutes and still not done...

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