Re: Nik
 

A.M. warmup
30 reps all
GHDs
back ext
abmatt situps
pushups
OHSs with bar
12 deadhang overhand grip pullups.

rolled my back 2:00min

rolled my left trycept on a bar 2:00min. Really painful close to the elbow.

Othwer notes for the day. My lower back is really tired and a little sore. Today will be an easy day I think.

Re: Nik
 

Rolled my left by 2:00min

rolled my left fore arm with 45lbs bar ( painful)
rolled quats with 45lbs bar
2:00min a side ( really painful)

Re: Nik
 

active rest

1. 3 pos clean: work up to 65%x3, 70%x3, 75%x3x3
weights 145lbs, 155lbs, 165lbs

2. rack jerks bnk: work up to a heavy single
Not happening. 1 rep at 145lbs. Shoulders to tired from yesterday.

3. clean pulls: 80%x3, 85%x3
weights
180lbs x3
185lbs x3

4. sn deadlift for position: 90%x3x2
165lbs x3 x3


Not a really good day. I probably should have taken it off. Anyway my right wrist hurt pretty bad on the cleans. I stretched it some. I think it was also from yesterday. Tight fore arm I think.

Re: Nik
 

3:00 break

stretch and roll
shoulder stretch with elbow by ear and band pulling hand down 2:00min a side
over head shoulder stretch with band 2:00min a side
rolled quats with 45lbs bar 2:00min a side(painfull)
rolled bottom fore armds on bar 1:00min
rolled back on peanut 2:00min

Re: Nik
 

Good news is I and everyone else is ok.


The bad news is I got into an accident.
Me and this other truck went nose to nose pretty much. I was making a right turn and they hit my passenger fender pretty good. I'm a bit sore here and there but otherwise ok.

I'll be taking a rest day and stretching and rolling more.

Re: Nik
 

A.M. warmup
30 reps all
GHDs
back ext
pushups
abmatt situps
OHSs with bar

deadhang over hand grip 10/10

rolled my back 2:00min lower back and up to just under my ribs sore.

rolled glutes 2:00min a side. Sore and felt it in my anckels.

Re: Nik
 

[QUOTE=Nik Nichols;1022533]Good news is I and everyone else is ok.


The bad news is I got into an accident.
Me and this other truck went nose to nose pretty much. I was making a right turn and they hit my passenger fender pretty good. I'm a bit sore here and there but otherwise ok.

I'll be taking a rest day and stretching and rolling more.[/QUOTE]

Glad to hear nobody was hurt Nik, I bet that woke you up quickly, not saying you was asleep at the wheel or nothing.

Was the truck damaged bad?

Re: Nik
 

[QUOTE=Scott Jenkins;1022555]Glad to hear nobody was hurt Nik, I bet that woke you up quickly, not saying you was asleep at the wheel or nothing.

Was the truck damaged bad?[/QUOTE]

HAHAH I was all juced up at the accident. I felt like I needed to do a workout all fired up. Truck is driveable but need some work. passenger door wont open right, front fender and bumper messed up. I think it is all cosmedic(sp). Drove fine home after I changed the tire( blew the one that waqs on it. )

Re: Nik
 

10:00 break

couch stretch with band 2:00min a side
ham stretch with band 2:00min a side
rolled fron shoulders 2:00min a side.

Re: Nik
 

OK so I was supose to take it easy today. I was rewatching some squat videos and I was going to work on form and recheck form and everything. Plus I though some squats would help keep everything loose from last nights crash. Well it worked as so much as I feel good, but I did'nt take it easy. It just kind of happened.

squat

warmup skill work
115lbs x5
185lbs x2
235lbs x2
255lbs x2
285lbs x2

work
310lbs(140.6k) x2 x2 x2 x2

first set was a bit wobbley on the core. Then I got my head right and focused and it felt as solid as 185 does.

I was thinking of hitting 315lbs but the second rep is always a struggle for me. i figure I will hit this weight again and build a bit more strenght for the second rep befor I move on.

Two thoughs. Do I stay at 310 and push for 3 reps?

Do I do 2 set of 2 reps at 310lbs and 1 set of 315lbs?


Rolled my back 2:00min
rolled front of shoulders 1:00 min a side
rolled back of shoulders 2:00min a side.