Re: Nik
 

[QUOTE=Scott Jenkins;1031354]You beat everyone other than me , not just somebody, if Whale was training (he's been in Portugal for a week) you would of got him by 8 minutes and you did not scale, great work. Yes the first deadlift was hardest, I went careful with them as did not want to mess something up before competition Saturday.

Now enjoy your day and have a nice beer to celebrate your birthday. You are half way to 90!![/QUOTE]

WOW, I did'nt even know, I hoped I beat ''moby dick'', I mean Mat whale!! Just kidding, been waiting to use that one.

Yea, you must be ready for the weekend. I will watch it on face book and the site too, I hope they post up on it.

Re: Nik
 

I got in in time for only 20GHDs and 20 Back ext plus I have a lunch today so I wont be doing the workout till 3:00 at best. I really want the squat cleans on the min workout though!!

Re: Nik
 

10:00 break
20 situps

2:00min lunge stretch each side
2:00min ham stretch each side

Re: Nik
 

3:00 break
squat cleans
145lbs x2
165lbs x2
185lbs x2
205lbs x1
215lbs F,F,F
185lbs F

psyched out totally on the 215 and couldnt get the 185 after. Glad to hit the 205lbs though.

Re: Nik
 

this is my 7 months of squat for the record.
06/20/11
all x3
145lbs,165lbs,235lbs,255lbs,285lbs, 315lbs x2 reps

06/27/11
all for 3 reps 145,165,195,235,265,300lbs x1

06/30/11
all for 3 reps
165,195,245,285, 305lbs x1

07/07/11
all for 3 reps
165,195,235,275lbs

07/12/11
all for 3 reps
165,195,225,255,275, 300lbs x1x1x1

07/15/11
all for 3 reps
165,205lbs

07/21/11
3 reps all
165,205,225,255,280,300lbs x1x1x1

07/25/11
x3 reps
145,205,235,265,285, 300 x1x1x1

07/26/11
all for 3
135,165,215,235,265,285,300x1x1

08/03/11
x3 reps
165.205.235,265,305lbd x1x1

08/03/11
x2 reps
135,205,235,255,285,305lbs x1x1x1

08/11/11x3 reps
145,165,185,205,225,245,285lbs x1,305lbs x1x1x1

08/15/11/
x3 reps
145,165,185,205,225,245,265,205,305lbs x1x2

08/19/11
x3 reps
145,165,185,205,225,245,265,285, 305lbs x3reps

08/22/11
3 reps
145,165,215,245,265,290,310lbs x1x1x2

08/25/11
3 reps
155,175,205,225,245,265

09/01/11
3 reps
135,185,205,235,265,285,305x1x1x1

09/06/11
3 reps
135,165,185,205,225,245,265,285,305lbs x1

09/12/11
3 reps
185,205,225,255,275

10/03/11
3 reps
145,165,185,205,225,245,265,285 x1 305lbs x2

10/07/11
115 x3, 185 x3, 205 x2,235 x2,265 x2,185 x2,305 x2x2, 310 x2x2

10/13/11
145 x3,185 x2,225 x2,285 x2,305 x1x1

11/18/11
185 x3,205 x1,225 x1,255 x1,305 x1x1x2,310 x1x1

11/21/11
8 reps
205 x8x8x8x8, 215 x8

11/23/11
185 x3,205 x2,235 x1,255 x1,285 x1,305lbs x1x1x1, 185 x10

11/30/11
135 x3,185 x3,235 x3,255 x3,285 x3, 305lbs x1x1x2, 310lbs x1x1x1

12/04/11
185 x3,235 x2,255 x2,285 x1,305lbsx2x2,310 x2

12/09/11
140 x3x3, 184 x3,235 x1,255 x1,285 x1, 305 x3x3x3

12/12/11
115 x3,185 x2,235 x1,255 x1,285 x1, 310 x2x2, 320lbs x2

01/04/12
all for 2 reps
155,185,235,255,285lbs x2x2x2x1, 305 x1

01/06/12
1 rep
185,235,255,285, 305lbs x2x2x2, 320 x1

01/10/12
115 x3,185 x3,235 x1,255 x1,285 x1, 310lbs x2x2x2

01/12/11
115 x5,185 x3, 235 x2,255 x2,285 x2,310lbs x2x2x2x2

01/20.12
45 x5,115 x3,185 x1,235 x1,255 x1,285 x1, 310lbs x2x2,315lbs x2

01/23/12
115 x2,185 x2,235 x2,255 x2,285 x2,,310lbs x2x2x1x1

01/27/12
45 x5,115x5,185 x1,235 x1,285 x1,310lbs x2x2,315lbs x2,325lbs x1x1

01/30/12
45 x5,115,5,185 x3,235 x1,285 x1, 310 x3x3x2x3

02/03/12
45 x5,115 x3,185 x2,235 x2,285 x2,310lbs x3x3x3

02/06/12
45 x5.115 x3,185 x3,235 x3,285 x3, 310lbs x2x2x2x2

feel free to post on any of it.

Re: Nik
 

Steady progression there Nik, as much as you can ask for when you have been lifting weights as long as you have :D

Re: Nik
 

[QUOTE=Scott Jenkins;1031941]Steady progression there Nik, as much as you can ask for when you have been lifting weights as long as you have :D[/QUOTE]

Thanks Scott. I am happy, what I'm looking for is a format that gets the most out of each session. What you see is me bumbling along going by feel.

I have kind of dropped all the reps in warmup for now.
I have gone for 2 reps on the peak sets to keep form and depth better instead of more reps but not as good of form.

I am just doing my own thing, and there are better lifters on here who can coach me in a better sessions, like yourself.

Oh good to see you back on the boards. Missed you yesterday.

Re: Nik
 

A.M. warmup.

30 reps all
GHDs with 10lbs
back ext 25lbs
abmatt situps 25lbs overhead
pushups
OHSs with bar

pullups in sets of 10reps all deadhang
C2B
overhand grip
underhand grip

Re: Nik
 

10:00 break

calf stretch 2:0min a side
couch stretch with band 2:00min a side
ham stretch with band 2:00min a side
rolled my back 2:00min

Re: Nik
 

[QUOTE=Nik Nichols;1031959]Thanks Scott. I am happy, what I'm looking for is a format that gets the most out of each session. What you see is me bumbling along going by feel.

I have kind of dropped all the reps in warmup for now.
I have gone for 2 reps on the peak sets to keep form and depth better instead of more reps but not as good of form.

I am just doing my own thing, and there are better lifters on here who can coach me in a better sessions, like yourself.

Oh good to see you back on the boards. Missed you yesterday.[/QUOTE]

There are better lifters on here Nik, we are both old school so be good to get someone else's input, I go by feel, and if squats are programmed I do them, like everything else. On the warm ups, as long as you are doing some warm up I dont see a problem, weights are going up and the depth is there.