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  1. #1
    ส็็็็็็็ ็็็็็็็ ็็็ ส็็็ Suqat's Avatar
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    Suqat rugby/GP log

    Don't know if I will be playing in the fall due to CoVID, but I am still preparing. Starting Gas station ready strongman program, since all I have been doing on quarantine is sandbag presses, sandbag rows, sandbag carries, dips, chin ups, and kettlebell conditioning. Gyms opened back a few weeks ago, and I am now back to where I was pre covid, maybe a little stronger in everything but deadlift.

    Squat: 335lb
    F Squat: 255lb
    Deadlift: 445lb
    OHP: 185lb
    Bench: 245lb
    Yoke Walk: 545lb 50feet
    Farmers Walk: 300lb 100 yards
    Mile Time: 6:04 (Was a little running downhill but IDGAF it counts to me damn it!)
    1.5 mile time: 9:45
    6'5" ~230lb

    Will post workout later tonight after work.
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  2. #2
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    Yesterday:
    Squat 285lb x3, 235 4x3
    Deadlift 365lb x3, 315 4x3
    Seated Hamstring Curls 100lb 3x20
    Sandbag walks: 3 sets 50 feet with 225lb sandbag, was pretty easy so I need to move up to heavier sandbag.

    Was supposed to do some neck extensions but I like to work my neck all together, and not separately, so didn't do it.

    On a side note, the squats were super easy, that is no longer 85% so at some point I need to test my squat max.
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  3. #3
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    Today:

    OHP: 130lb 5x5 superset with chin ups +25lb 5x3
    Bench Press built up to single with 235lb, dropped down 3x3 165lb speed reps, superset with chest support rows 8x12 70lb
    Tricep pushdowns 3x20 100lb
    Reverse curls with thick bar 3x5 70lb.
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  4. #4
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    Today:
    Rest, though walked about 3-5 miles uphill/downhill for work, so active recovery. Calves got a workout though lol.
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  5. #5
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    Yesterday: Workout was cut short, but that is OK.

    Front squat 6x1 165lb superset with box jumps.
    Yoke walk 4x50 feet ramped up to 465lb for two of those sets
    Sandbag loading 3x3 200lb. Boxes were 60" or so.
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  6. #6
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    Yesterday:
    OHP 135lb EMOM x3 for 10 minutes
    Dips: 3x3 +25lb
    Fat bar chin ups: 10x3, short rest between each set
    Tricep burnout (Did lots of tricep extensions with 100lb and overhead extensions with 50lb.)

    Was going to do more upper back stuff but I'm gonna be hitting it today.
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  7. #7
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    Today:
    Finally measured the thick bar at my gym, it is actually 60lb. like I thought. Nice to confirm my strength is actually what it is lol.
    OHP 4x3 150lb.
    Squat: Ramped up to a single of 355lb, brought it down to 275lb for 3x3 speed reps. Would have done more but my wrist is screwed from heavy bag over the weekend (Didn't wrap up)
    Seated row: 3x12 110lb.
    Finished with some rotator cuff exercises.

    Easier day today, had a long weekend at friends house. We did some lifting there, build a strongman log from a tree (sucks but it works.) and did a lot of stone lifting. And drinking. And staying up late. Plan to get some conditioning in tomorrow.
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  8. #8
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    2 Days ago:

    OHP 5x5 130lb.
    Squat 3x3 315lb, 2x5 275lb.
    Prowler Pushes 4x50 yards 90lb.
    Tricep Extensions 3x12 110lb.
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  9. #9
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    Yesterday:
    OHP 160lb 2x3, 2x2 (Couldn't get the third rep both times.)
    Seated OHP with Chains: 110+ Chains, which is probably 25-30lb at the top each
    Squat: x3 315lb. x5 275lb x10 225lb
    Seated Row Machine 3x12 110lb
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  10. #10
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    Yesterday: 30 min run, probably 3.3 miles or so. Was an easy run.
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  11. #11
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    Also yesterday:
    Lots of OHP, and Squats with 275lb. Git some burnout stuff for my quads, which is my weak point for quads. Will be doing some neck and bicep work today.
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  12. #12
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    Today:
    Dips 2x10 BW, 3x5 +30lb
    Tricep Pushdown: Burnout with bands
    Side Laterals: 20lb 3x10
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  13. #13
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    Today:
    Squat Cleans: Focus on form, 135lb x3, x3, 155lb x3, 185lb x1, 205lb x1
    High pulls: 225lb 3x3
    OHP: 130lb x5, 150lb x3, 160lb x3 , 130lb x8
    Bent Over Row: 135lb 3x10

    Also did some neck and bicep work. Did neck with 35lb plate for sets of 20, but 25lb for sides. Biceps were a few pump sets.
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  14. #14
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    Yesterday:
    OHP 140lb 4x5
    Seated OHP with chains 90-110lb + chains, sets of 4-5
    Clean: 185lb 3x3
    Squat: 275lb for 3 reps, where wrist started hurting bad, so I went to
    Hack Squat Machine: 270lb 4x5
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  15. #15
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    Today:
    OHP 160lb 3x3
    CGBP 205lb 3x3
    Tricep work
    Deadlifts: Built up to 455lb and barely failed. Then did 315lb for 15 reps. Now experiencing CNS failure lol. Going to bed at 9pm like a grandpa. Anyway, good night!
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  16. #16
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    Update: Been really busy, did some running/calisthenics during the little break..
    Today:
    Push ups 5x25
    Dips: +30lb 5x5
    chair strict press 3x10 bw
    dumbbell sidel laterals 3x10 20lb.
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  17. #17
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    Today: Been doing more home workouts lately

    Upper body:
    Dips 3x5 +20lb
    Chin ups 4x4 +20lb
    Standing Kettlebell press 3x5 60lb
    Side lateral and arm burnouts
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  18. #18
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    Today: HIIT
    for 5
    10 kettlebell swings 60lb
    100m sprint
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