Re: Nik
 

[QUOTE=Matt Nicoll;1098196]Great work in the Comp Nik. Congrats on the 4th place. Enjoyed the "play by play" write ups too!![/QUOTE]

Thanks, I need a win next year though.

Re: Nik
 

3:00 break

50m farmers cary with two 1.5pood KB
50m walking lunges with the two 1.5 KBs
50m farmers carry.

not timed, forgot the clock.

Re: Nik
 

A.M. warm up
10 HSPUs
20 GHDs
20 back ext
10 HSPUs
20 abmat situps
10 close over hadn dead hangs
20 squats
10 close under hand dead hangs
20 pushups

rolled my back 2:00min
rolled piriformus 2:00min a side

Re: Nik
 

10:00 break

stretch

leg on table hip glute stretch 2:00min a side
couch stretch with leg on wall 2:00min a side
ham stretch with band 2:00 min a side

legs really sore, needed this and more.

Re: Nik
 

rest day

rolled glutes 2:00min a side
rolled quads with a 45lbs bar2:00min a side (painful)
rolled lower quad lobe 3:00min a side
ball in knee pit 2:00min a side


5 min hand stand practice at wall trying to push away and stablize.

Re: Nik
 

3:00 break
practiced press form with bar and walked a mile.

Re: Nik
 

A.m. warm up
10 HSPUs
30 GHDs
30 back ext
10 HSPUs
30 abmatt situps with 25lbs over head
10 HSPUs
10 wide C2B dead hangs
30 squats
10 close over hand dead hangs
30 pushups
10 close under hand dead hangs

rolled my back 2:00min
rolled piriformus 2:00min a side
rolled hip flexers 2:00min a side

kicking drills.

my back is still a bit sore, but ok so far, better after the warm up.

Re: Nik
 

10:00 break
daily squat
115lbs x3
185lbs x1
235lbs x1
285lbs x1
320lbs(145k) x1

all easy, last rep slow but better then yesterday.

Back still a little wierd. I will be extra watchful on the deads coming up later.

Re: Nik
 

5/3/1 deadlift
115lbs x5
185lbs x5
235lbs x5
285lbs x5
325lbs(137k) x6
all easy and solid


ThursdayOn October 3rd, 2012,

21, 15 & 9 rep rounds for time of:
•Deadlift (100/65kg)225 lbs
•Ring dips
•* Perform 30 barhops between rounds
•*10:00 minute time cap


time 6:14
done with steel weights, Brady was useing the bumpers for his deads.
So it was good, no bounce, solid controlled reps.
21 unbroken
15 broken twice with quick 3,2,1 go
9 unbroken

dips were good
17/4
5/5/5(I think)
5/4

hops just a bump, last set a bit wild because I was pushing to go fast.

No time for the DUs.

Re: Nik
 

Here is the video of my last set of deads, I recorded it for a form check. My butt does not shoot up, a little on rep 1,2 but gets better. Any thoughs welcome. WFS [url]http://www.youtube.com/watch?v=q_8sn7Uuyko[/url]