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Old 04-24-2015, 10:41 AM   #14011
Nik Nichols
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Re: Nik

helen
3 rounds for time

RUn 400m
21 Kettlebell Swings
12 Pull-ups

time 9:23


last time 10:07
last time 9:59
last time 9:19
last time 9:30
last time 10:39
last time 9:43
last time 11:04.

not bad today, no pr, but solid work. i could have done the KB swings faster, and run faster.
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Old 04-27-2015, 12:23 AM   #14012
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Re: Nik

Solid Helen Nik, second best time ever.

thanks for the Versus trailer, needed it this morning and found it on your log.
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Old 04-28-2015, 05:36 AM   #14013
Richard Macaulay
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Re: Nik

Quote:
Originally Posted by Nik Nichols View Post
not full time yet, but working on it.

the mobility is for my back, I have arthritis in my lower back, and try to keep my lower body mobile.
Good for you. I am sure it will happen and deservedly so.

Re the back. I contacted the folks at Westside Barbell and they suggested daily (almost grease the groove/frequency method) reverse hypers. They also suggested leg lifts and walking with ankle weights. I have been doing the reverse hypers (using a swiss ball on a bench) along with daily stretching and it has helped me emirate most pain. Pain that has been with me everyday for two years.
It's essentially gone, unless I decide to be daft and go crazy, or sleep funny.

Rich
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Old 04-28-2015, 01:25 PM   #14014
Nik Nichols
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Re: Nik

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Originally Posted by Richard Macaulay View Post
Good for you. I am sure it will happen and deservedly so.

Re the back. I contacted the folks at Westside Barbell and they suggested daily (almost grease the groove/frequency method) reverse hypers. They also suggested leg lifts and walking with ankle weights. I have been doing the reverse hypers (using a swiss ball on a bench) along with daily stretching and it has helped me emirate most pain. Pain that has been with me everyday for two years.
It's essentially gone, unless I decide to be daft and go crazy, or sleep funny.

Rich
Sounds good! I will try this out and see what works for me.
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Old 04-28-2015, 01:26 PM   #14015
Nik Nichols
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Re: Nik

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Originally Posted by Scott Jenkins View Post
Solid Helen Nik, second best time ever.

thanks for the Versus trailer, needed it this morning and found it on your log.
Ha, thanks, Helen wasn't to bad.
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Old 04-28-2015, 01:29 PM   #14016
Nik Nichols
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Re: Nik

3:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1
345lbs x1

not bad. This is the first thing I have done this week. I am trying to get sick and I was not able to work out yesterday and today. Glad to do anything!!
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Old 05-04-2015, 08:32 AM   #14017
Nik Nichols
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Re: Nik

A.M. warm up

20 reps all
GHDs
back ext
push ups
sit ups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side
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Old 05-04-2015, 08:34 AM   #14018
Nik Nichols
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Re: Nik

10:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1
340lbs x1

not to bad.
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Old 05-04-2015, 01:36 PM   #14019
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Re: Nik

clean and jerk

135lbs x1
165lbs x1
185lbs x1
195lbs x1x1x1x1x1x1

not bad here, better then I expected. Clean solid lifts every one.

EMOM for 10:00min

weighted strict chin ups with 53lbs KB(1.5pood)

All I had time for.
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Old 05-05-2015, 07:30 AM   #14020
Nik Nichols
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Re: Nik

A.M. warm up

20 reps all
GHDs
back ext
push ups
sit ups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side
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