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-   -   Nik (https://board.crossfit.com/showthread.php?t=33554)

Nik Nichols 09-09-2013 08:40 AM

Re: Nik
 
10:00 break
daily squat
bar x3
135lbs x3
185lbs x1
235lbs x1
285lbs x1
305lbs(138.3k) x1x1

all easy, form was a bit off from not squatting for almost two weeks.

Goods,
left quad did not hurt at all.
form cleared with a little extra focus
back was on in the squat

bads.
back still not right, not 100%.
walk outs were a touch painful.
rolled up onto the balls of my feet on a few reps.

Over all the effort was easy, just have to get my back well. I am not sure at this point if it is not my piriformis. Hard to pin point.

Just glad to have squatted anything and got away with it.

Nik Nichols 09-09-2013 11:13 AM

Re: Nik
 
strict press
bar x10
95lbs x3
115lbs x3
125lbs x3
135lbs x3x3x3x3x3

5 sets of 10 reps weighted over head situps.

Nik Nichols 09-09-2013 01:16 PM

Re: Nik
 
3:00 break
5 sets 3 reps Muscle ups on the min. Easy work.

wall squat 2:00min
lunge stretch 1:00min a side
calf stretch 1:00min a side.

Nik Nichols 09-10-2013 06:31 AM

Re: Nik
 
A.M. warm up
20 situps ( gave myself a bit of a rash yesterday)
10 HSPUs
20 squats
10 HSPUs
20 kip pullups broken after 10, really hard today, I am ''guessing" the press yesterday but I am not sure.
20 pushups
20 GHDs

rolled my back 2:00min
rolled piriformis 2:00min a side
rolled hip flexers 2:00min a side
calf stretch 1:00min a side.

Nik Nichols 09-10-2013 08:36 AM

Re: Nik
 
10:00 break
daily squat
bar x3
135lbs x3
185lbs x1
235lbs x1
285lbs x1
315lbs(142.8k) x2

all good, still getting my form dialed in. Stayed on my heels today. That rtwo reps, first went a tiny but forward but still on my heels, second reps slow ans molasses.

Nik Nichols 09-10-2013 11:04 AM

Re: Nik
 
deadlift

135lbs x3
185lbs x3
235lbs x3
255lbs x3
275lbs x3
305lbs(138.3k) x3x3x3x3x3

not bad, my back was not an issue.

double KB snatch with two 1.5pood,24k,53lbs
5 set 3 reps

first round tough, but got easier as I went, I could have done 5s, but stayed at 3s for my back.

not time for the hand stand walk or muscle ups, plus I did muscle ups yesterday. Strict would have been rough if at all.

Vickie Ellickson 09-10-2013 11:42 AM

Re: Nik
 
Good to see the squats coming back and it looks like the care you've taken for your back is paying off. Patience and determination rule the day. :run:

Nik Nichols 09-10-2013 01:48 PM

Re: Nik
 
[QUOTE=Vickie Ellickson;1193488]Good to see the squats coming back and it looks like the care you've taken for your back is paying off. Patience and determination rule the day. :run:[/QUOTE]

Thanks, ''This'' time I am trying to be smart. All though my back was not from working out.

Nik Nichols 09-10-2013 01:48 PM

Re: Nik
 
3:00 break
5 min hand stand practice

Walked a mile.

Scott Jenkins 09-11-2013 02:49 AM

Re: Nik
 
From my weekend break from the logs I can tell your getting back to fighting fit Nik, keep it up mate


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