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Nik Nichols 09-09-2011 07:02 AM

Re: Nik
 
A.M. warm up

30 reps all
GHDs with 10lbs
back ext 25lbs
Abmatt situps with 45lbs plate overhead
hand raise pushups
OHSs with bar

Burgener warm up

Pullups deadhang
Widegrip C2B 10
close overhand grip 10
close underhand grip 10

C2B kip 20

Rolled my back 2:00 min on peanut
rolled each glute 2:00 min ea
calf strech 1:00 min a side

Nik Nichols 09-09-2011 08:40 AM

Re: Nik
 
10:00 break
strech

2:00 min a side couch strech with foot on wall
2:00 min a side high kick strech with strap
2:00 min a side calf strech

Nik Nichols 09-09-2011 11:37 AM

Re: Nik
 
Friday 110909
Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

300lbs
300lbs
300lbs
300lbs(136k)
310lbs
310lbs
310lbs
310lbs
310lbs(140k)
320lbs(145k)

Good workout, heavy, but solid, Last set legs shook a bit but no hitching, just shaking. Real happy with it.

I did'nt do this one befor so this stands for the first time on it.

Nik Nichols 09-09-2011 01:42 PM

Re: Nik
 
Snach,

No joy, I had to stop to load a truck then my boss was standing arround talking work, so I was a bit destracted.

up to 135lbs

Missed 145lbs 3 times.

It was purly a focus issue.

Scott Jenkins 09-09-2011 01:47 PM

Re: Nik
 
Damn your boss talking work during training break, thats a complete liberty, I just hate it when I am stretching at work and my phone rings and its a customer, totally out of order :D I mean this really.

Strong deadlifts Nik.

Nik Nichols 09-09-2011 01:52 PM

Re: Nik
 
[QUOTE=Scott Jenkins;983816]Damn your boss talking work during training break, thats a complete liberty, I just hate it when I am stretching at work and my phone rings and its a customer, totally out of order :D I mean this really.

Strong deadlifts Nik.[/QUOTE]

Thanks on both. The deads were fun really. Glad to get in some heavy volume. The snaches will happen with a little focus and rest. Not a problem. I almost always get interupted, it does suck, but I am glad I can train at work!

Nik Nichols 09-09-2011 08:39 PM

Re: Nik
 
Tabata "Bottom to Bottom" Squat
Run 1 mile

Clock starts for run on rising from last squat.
Squats were 17,17,15,12,12,12,12,12
run was 8:32 mapped out on my road outside my house.
Squats were good at the bottom, coming out of the hole for the first rep or so was BAD.
Run was on the main road outside my house at 9:00 PM in the dark on the shoulder with a white T shirt and a torch. It was fun, and I over run it a little looking for the turn arround. At the turn I picked it up. God to be out of my comfort zone for a workout.

Score id squats 12
run 8:32


last time
squats were 15,15,15,15,14,14,12,12


so squat point is 12
run time is 8:03
run on tread mill.

Milton Brisson 09-09-2011 08:42 PM

Re: Nik
 
[QUOTE=Nik Nichols;983760]Friday 110909
Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

300lbs
300lbs
300lbs
300lbs(136k)
310lbs
310lbs
310lbs
310lbs
310lbs(140k)
320lbs(145k)

Good workout, heavy, but solid, Last set legs shook a bit but no hitching, just shaking. Real happy with it.

I did'nt do this one befor so this stands for the first time on it.[/QUOTE]

Strong deadlift work Nik!!:highfive: Serious volume too, this will increase the strength in all of your lifts!!

Nnice job!

Nik Nichols 09-10-2011 06:37 AM

Re: Nik
 
[QUOTE=Milton Brisson;983959]Strong deadlift work Nik!!:highfive: Serious volume too, this will increase the strength in all of your lifts!!

Nnice job![/QUOTE]

PSh that is warmup weight for you, but I am really happy with it. Anything over 300lbs for reps for me, and no injury is a good day!

Ernie Guevara 09-10-2011 02:40 PM

Re: Nik
 
Great job on that tabata squat mile run wod. I know that was painful!


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