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-   -   Nik (https://board.crossfit.com/showthread.php?t=33554)

Nik Nichols 02-12-2013 09:59 AM

Re: Nik
 
10:00 break
daily squat
135lbs x1
185lbs x1
235lbs x1
285lbs x1
305lbs x1
345lbs(156.4k) x1


Nice day, happy enough. The last reps was all about the knees. I am fighting them out. I get that good, the lifts will be better. But that has always been an issue with me. I need to work more gluts and ham work.

But I am totally happy to see the numbers start to climb.

Nik Nichols 02-12-2013 12:20 PM

Re: Nik
 
press day

strict press
bar x10
75lbs x5
95lbs x3
125lbs x3 x3
130lbs(59k) x3


bench press
135lbs x3
185lbs x3
205lbs x3
230lbs(104.3k) x3 x3 x3


good press day! I was suprised on both because of yesterdays diane.

that is up 5 lbs from last week on bench.

Patrick Haskell 02-12-2013 02:25 PM

Re: Nik
 
Good work today. Looks like the bench press work is paying off both on the bench and on yesterday's Diane.

Nik Nichols 02-12-2013 02:56 PM

Re: Nik
 
[QUOTE=Patrick Haskell;1136683]Good work today. Looks like the bench press work is paying off both on the bench and on yesterday's Diane.[/QUOTE]

Yea, slow and steady wins the race, thanks Patrick.
I bench twice a week and up it every week if the last sets were solid and I'm happy. So today was a good one. especially seeing I have not spotter. (I could dump ok, so not though of getting pined)

I have tried to focus alot more on shoulder seeing as My press is a mess.

Nik Nichols 02-12-2013 02:59 PM

Re: Nik
 
3:00 break

I wanted to lift, but went for mobility on my left leg instead, I think I need that more at the moment( as hard as that was to do instead of lift)

calf stretch 2:00min a side
rolled left calf 2:00min
ball in knee pit 2:00min
rolled left ham 2:00min
rolled left glute 2:00min
rolled left piriformis 2:00min

Really sore on the ham and piriformis.

Nik Nichols 02-13-2013 08:12 AM

Re: Nik
 
Ash Wednessday, went and got ashed so no warm up today.

Rough mornings for the warm up for me. Plus Friday I have a doctors appointment at 9:45 so 10:00 break will be gone.

Nik Nichols 02-13-2013 09:47 AM

Re: Nik
 
10:00 break

rolled my left ham 2:00min
ham stretch 2:00min


man oh man I jacked up my left ham, rolling it on the foam roller hurt to the point I wanted to throw up. I was going to squat but though better of doing that.

Nik Nichols 02-13-2013 01:06 PM

Re: Nik
 
rest day fun

4 reps every min on the min for 15 min

weighted wide C2B dead hang pullups
weighted ring dips

with 10lbs(5k)

all unbroken till the last set of pullups 3/1

front squat with Brady
75lbs x3
95lbs x3
115lbs x3
135lbs x3
155lbs x3
165lbs x3
185lbs x1
195lbs x1
205lbs x1
215lbs x1
225lbs x1
235lbs(107k) x4

ham was good, still really sore though.

Scott Jenkins 02-13-2013 02:46 PM

Re: Nik
 
Strong front squats Nik, plenty left in the tank getting the 4 on the last set. Glad the Hamstring held good.

Nik Nichols 02-14-2013 08:17 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1137153]Strong front squats Nik, plenty left in the tank getting the 4 on the last set. Glad the Hamstring held good.[/QUOTE]

Thanks, I was just doing Bradys squats, yesterday was suppose to be a rest and that is what it turned into.


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