Re: Nik
 

Oh man I didn't even realize it is 2 rounds today!!!

Re: Nik
 

[QUOTE=Nik Nichols;824787]Oh man I didn't even realize it is 2 rounds today!!![/QUOTE]

I wondered about that as when you said at least deadlifts are first I thought to myself, Oh yeah first in the first round then they follow everything else on round 2.... I forget you miss things sometimes.

Glad to see your doing it the sensible way, 48 deadlifts at 295lb would be crazy its almost double your BW for crazy reps.

Re: Nik
 

HAHA yea, i havent messed up in a wile.

Re: Nik
 

10:00 break

531 deadlift week 3
5 reps 230lbs
3 reps 260lbs
4 reps 290 lbs.

Felt pretty good, but I'm feeeling it from yesterday.

Re: Nik
 

Ok no Hero workout today. I Just didn't have time. Brady and I didn't have the weights to share and get buth our workouts done.

I ended up doing his strenth work out and a short metcon.

Squats
3 sets of 5 at 240lbs

I got my 531 presses in
week 3
5 reps at 100lbs
3 reps at 110lbs
2 reps ar 125lbs

Then 10 round for time
3 reps 200lbs deadlift
5 clapping pushups
50 m sprint(25m out and back)
time 7:53

I didn't get my 3:00 break, but at 5:45 I gi in my pullups

10 min 2 reps per min
45lbs weighted deadhang pullups.

Tomorrow I rest.

Re: Nik
 

Looks like you got a lot of decent work done yesterday Nik, you are deserving of your rest day today. Myself I need to get on with some 531 programming, still not deadlifts though.

Re: Nik
 

[QUOTE=Scott Jenkins;825316]Looks like you got a lot of decent work done yesterday Nik, you are deserving of your rest day today. Myself I need to get on with some 531 programming, still not deadlifts though.[/QUOTE]

I wouldnt deadlift if I was you Scott. No need to push it at all. Besides next week is do load week. Or are you a week behind? So you can setll get your work in and not conflict with next week.

I was kind of bummed about yesterday. By the time Brady(and I, I jumped in on his squats to just do it) got done with squats we had less then 20 min time left and I still needed to press.

I'm pretty sore. I'll be glad to work my trigger points today, I havent had much time to do it. We have been real busy here lately, and I have missed some breaks.

Re: Nik
 

A.M. warm up
20 reps GHD's
20 rep back ext 40 lvs
20 abmatt situps 45lbs plate over head
30 OHS's with bar only.

Re: Nik
 

[QUOTE=Nik Nichols;825415]I wouldnt deadlift if I was you Scott. No need to push it at all. Besides next week is do load week. Or are you a week behind? So you can setll get your work in and not conflict with next week.

I was kind of bummed about yesterday. By the time Brady(and I, I jumped in on his squats to just do it) got done with squats we had less then 20 min time left and I still needed to press.

I'm pretty sore. I'll be glad to work my trigger points today, I havent had much time to do it. We have been real busy here lately, and I have missed some breaks.[/QUOTE]

Those trigger points are real hard to work away, I got a tennis ball on them today, feels like 4 rock solid bands running across each glute and I am trying to find the most painful point and push on it hard.

Re: Nik
 

[QUOTE=Scott Jenkins;825452]Those trigger points are real hard to work away, I got a tennis ball on them today, feels like 4 rock solid bands running across each glute and I am trying to find the most painful point and push on it hard.[/QUOTE]

Mna I know it, it almost brings tears if you stay on it long enough. i have to time myself to make me stay on the ball, or I would stop. I tell myself. ''ok, atleasy 2 min solid , go'' and I watch the timer. But I feel so much better after, it is worth it.

Also I'm rolling on a base ball, alot harder then a tennis ball. It has gotten to the point that I dont feel the foam roller on my glutes at all. It is to soft.