Re: Nik
 

A.M. warm up
10 HSPUs
20 GHDs
20 Back ext
10 HSPUs
20 ab mat situps
20 push ups
20 squats

calf stretch 2;00mins a side
rolled my back 2:00min
rolled piriformis 2:00min a side
rolled hip flexers 2:00min a side


squat
bar x3
135lbs x3

ham still sore, but felt fine on the light squats

back is a bit fatigued but ok.

I am feeling a bit tired today, but not bad, just dragging a bit.

Re: Nik
 

10:00 break
daily squat
135lbs x1
185lbs x1
235lbs x1
285lbs x1
305lbs x1
345lbs xf x1

great day, even with the miss. On the last rep my form was good, better then mon, and tues, but I just did not have the intensity, so I dropped it. Second rep, got focused and pulled it fine, slow but fine. Knees out all the way.

Re: Nik
 

bench press

bar x10
135lbs x3
185lbs x3
205lbs x3
230lbs(104.3k) x3x3x2and a spot.

Brady spotted the last rep to soon so I can't call it a good rep allthough I had it and did not stall out.

metcon
10,9,8,7,6,5,4,3,2,1 reps

95lbs(43k) push press
burpees

time 7:49

not bad, I was able to keep moving and not get gassed or stop more then sa breath in between the burpees and PP.

Re: Nik
 

3:00 break.

Walked a mile.

Re: Nik
 

A.M. warm up
10 HSPUs
20 GHDs
20 back ext
10 HSPUs
20 ab mat situps
20 squats
20 push ups

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


squat bar x3
135lbs x3


I have my doctors appointment in an hour, I hope and pray for some answers and I can move on.

Re: Nik
 

Got to squat

135lbs x1
185lbs x1
235lbs x1
285lbs x1
305lbs x1
355lbs(161k) x1x1

3x3
225lbs

2x5
165lbs

great day for squats, that is back to the 355lbs I was doing a wile back for a daily single 5 lbs over old pr and hit it for two singles. Happy about that.

Re: Nik
 

[QUOTE=Nik Nichols;1138091]Got to squat

135lbs x1
185lbs x1
235lbs x1
285lbs x1
305lbs x1
355lbs(161k) x1x1

3x3
225lbs

2x5
165lbs

great day for squats, that is back to the 355lbs I was doing a wile back for a daily single 5 lbs over old pr and hit it for two singles. Happy about that.[/QUOTE]

Some great squatting there Nik, seems like your strength is looking good.!..Hope you're getting the answers from the doctors you need.

Re: Nik
 

What he said. Good to see you back in-form. Do those back-off sets at relatively light weights do much for you? I'd think you have your squat dialed in enough that you'd need heavier loads to get an effect from the added volume.

Any news from the doc?

Re: Nik
 

[QUOTE=Patrick Haskell;1138525]What he said. Good to see you back in-form. Do those back-off sets at relatively light weights do much for you? I'd think you have your squat dialed in enough that you'd need heavier loads to get an effect from the added volume.

Any news from the doc?[/QUOTE]
No the light sets were what Brady was squatting I just jumped in with him. Just playing more then anything.

Re: Nik
 

Short A.M. warm up

10 HSPUs
20 GHDs
20 Back ext
20 ab mat situps
20 squats

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

squat bar x3
135lbs x3