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Nik Nichols 03-21-2010 06:15 AM

Re: Nik
 
[QUOTE=Scott Jenkins;756574]That's a lot of snatches Nik and fast time, remember your training for next years sectionals now.[/QUOTE]

It was rough, I just wanted it over, so I went as fast as I could go. I am getting to hate sumos.

Laurie Smith 03-21-2010 11:01 AM

Re: Nik
 
[QUOTE=Nik Nichols;756489]For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

26:33

Subbed sumo deadlift high pull for row(reps, 100,75,50)

Snaches were tough to ballence, squat could have been lower.

I hate sumos.:D[/QUOTE]

So I'm not the only one who had a hard time with the squats on the snatch. That was just so awkward! :mad:

Nik Nichols 03-21-2010 02:25 PM

Re: Nik
 
[QUOTE=Laurie Smith;756664]So I'm not the only one who had a hard time with the squats on the snatch. That was just so awkward! :mad:[/QUOTE]

Yea, real hard to balance and on my left hand I had to step arround a few times to keep from falling.

Nik Nichols 03-22-2010 08:39 AM

Re: Nik
 
10:00 break
30reps all
OHS'swith bar
abmatt situps with bar
GHD's backext 40lbs
reverse hypers
Camille pushups
ring dips


I did a few deadlift with 205 just to warm up.

Nik Nichols 03-22-2010 11:00 AM

Re: Nik
 
Monday 100322
Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders


time 16:02

How rough was that?!?!?

I thought the deadlifts would be the easy part and the only thing to worry about time wise was DU'd.

1round was 7reps(hook grip failed) and 3reps
2nd round I was looking for 5 reps and got 3 hook grip again, then I thought I'd get 3 more reps and got 2reps. I thought I was going to have to scale it, but I got through it with 3 and 2 reps.

3rd round was 3/3/4. I made sure my thumb was dry and really pressed on that right thumb. There was alot of ''touching the wall'' in the breaks. 275 was tough on me.

DU's were all broke as usual. I'd get hung up arround 20 and miss a few reps and get it done in bites. BUT I figured out to hold my hands low and focus on wrists, and bouncing. It got better as it went.

Happy with my snales pace today.

Scott Jenkins 03-22-2010 11:22 AM

Re: Nik
 
That's a lot of heavy deadlifting, glad to see your have not mentioned any back problems and your double unders sound like they are getting much better. Great work Nik.

Nik Nichols 03-22-2010 11:36 AM

Re: Nik
 
[QUOTE=Scott Jenkins;757046]That's a lot of heavy deadlifting, glad to see your have not mentioned any back problems and your double unders sound like they are getting much better. Great work Nik.[/QUOTE]

Thanks Scott. Back is way better, no Ibuprofin for 7or8 days now.

You know I don't have the analitical mind you and Brady and othere here have. I went into todays workout thinking it is just over 50lbs(22.6K) my 1rep max. I thought I could rep that fine. I always think that. I find out fast that repping even 22k away from my max gets hard fast.

I'm blissfully dumb! It gets me through the workout!:D

Scott Jenkins 03-22-2010 12:06 PM

Re: Nik
 
[QUOTE=Nik Nichols;757054]Thanks Scott. Back is way better, no Ibuprofin for 7or8 days now.

You know I don't have the analitical mind you and Brady and othere here have. I went into todays workout thinking it is just over 50lbs(22.6K) my 1rep max. I thought I could rep that fine. I always think that. I find out fast that repping even 22k away from my max gets hard fast.

I'm blissfully dumb! It gets me through the workout!:D[/QUOTE]

Im on 3 days no ibuprofen, we should start a Vitamin I free club.

Its good to go into these workouts without the fear of the weight although sometimes you need to be ready. With 275lb I would not touch n go, definately would reset for each rep and if it comes up in competition all those touch and goers would probably get a lead on me, this worries me, haha.

Real glad your backs getting good, sounds like your Dr sent you down the correct path, remember it can take time as we both have had our injuries for a long time and changing that is a long process.

Nik Nichols 03-22-2010 12:12 PM

Re: Nik
 
[QUOTE=Scott Jenkins;757069]Im on 3 days no ibuprofen, we should start a Vitamin I free club.

Its good to go into these workouts without the fear of the weight although sometimes you need to be ready. With 275lb I would not touch n go, definately would reset for each rep and if it comes up in competition all those touch and goers would probably get a lead on me, this worries me, haha.

Real glad your backs getting good, sounds like your Dr sent you down the correct path, remember it can take time as we both have had our injuries for a long time and changing that is a long process.[/QUOTE]

Great news you are 3 days. You are right we should start a club.

I was ready for the deads. but not 10 reps. I had my head right, not letting my back budge or my butt go up first. I wasn't ready for 10 reps. My right hand wussed out, then monty had me walking arroung the bar. But I'm happy with it all.

More grip work.

Nik Nichols 03-22-2010 01:22 PM

Re: Nik
 
3:00 break
foam roll my back. middle to upper back a bit sore. Not bad, enough to let me know I worked. Couple of MU's because the rings asked me to.

Nick Harris 03-22-2010 01:38 PM

Re: Nik
 
Great job on the DL's Nik, way to go! Like Scott, I'm excited to see you didn't mention lower back pain. 16 mins seems like a great time my friend. :kicking0:

Nik Nichols 03-22-2010 03:28 PM

Re: Nik
 
[QUOTE=Nick Harris;757116]Great job on the DL's Nik, way to go! Like Scott, I'm excited to see you didn't mention lower back pain. 16 mins seems like a great time my friend. :kicking0:[/QUOTE]

There is a guy on here Joe Cam. He did it in 3+min. I thought I'd be in the 5min to 10 min range.:rolleyes: But I am happy with it. If I'd have mixed grip it I may have gotten it faster, grip was the problem letting the bar down, then monty kept me from picking it back up.

Next time I lift heavy like that I'm mixing grip. I don't use it ever, I should have used it here, but I didn't know my grip would fail.

Nik Nichols 03-22-2010 06:28 PM

Re: Nik
 
I tell you Scott, I am really sore now, not like I pulled anything, but really sore in my vack. really fatigued. I'm fighting the idea to take any Ibuprofin tonight. But I think I'll be ok without it, we will see in the morning.

I like the looks of the workout. GHD's will be the factor and if I can rig up a stably 30in platform. I have been doing 27inch(as you know) so I hope the 30 will be ok.

Laurie Smith 03-22-2010 07:59 PM

Re: Nik
 
My arms look like I'm some one's whipping boy. :(

Scott Jenkins 03-23-2010 03:56 AM

Re: Nik
 
[QUOTE=Nik Nichols;757270]I tell you Scott, I am really sore now, not like I pulled anything, but really sore in my vack. really fatigued. I'm fighting the idea to take any Ibuprofin tonight. But I think I'll be ok without it, we will see in the morning.

I like the looks of the workout. GHD's will be the factor and if I can rig up a stably 30in platform. I have been doing 27inch(as you know) so I hope the 30 will be ok.[/QUOTE]

Lets hope its just fatigue as we have to remember not all the pain is injury pain, some is muscle fatigue also.

Todays workout will be hard, trying to think of something in my gym high enough to jump on, think there's a table near the pull up bar, ghd's will be like a luxury on my swiss ball also after those at the weekend.

Nik Nichols 03-23-2010 05:58 AM

Re: Nik
 
[QUOTE=Scott Jenkins;757376]Lets hope its just fatigue as we have to remember not all the pain is injury pain, some is muscle fatigue also.

Todays workout will be hard, trying to think of something in my gym high enough to jump on, think there's a table near the pull up bar, ghd's will be like a luxury on my swiss ball also after those at the weekend.[/QUOTE]

Yea, It was a tough night, but no Meds, It is fatigue, real bad fatigue. In hind sight, 275 is alot of heavy deads for me. I'm sore today, but nothing to terreble. Less then yesterday. I'll get out and strech and warm up in a bit. Todays will be all about the transition time and GHD's and box jumps for me. Pullups will be a breez today.

Scott Jenkins 03-23-2010 06:07 AM

Re: Nik
 
[QUOTE=Nik Nichols;757426]Yea, It was a tough night, but no Meds, It is fatigue, real bad fatigue. In hind sight, 275 is alot of heavy deads for me. I'm sore today, but nothing to terreble. Less then yesterday. I'll get out and strech and warm up in a bit. Todays will be all about the transition time and GHD's and box jumps for me. Pullups will be a breez today.[/QUOTE]

Yes today will be fast for you Nik, I will try and start stringing as many c2b's together as possible as mine are still not up to the standard I need, thats the trouble being a heavy lump.

Just measured 30 inches and its the height of the table I am working on, dont reckon the table will take my weight though.

Nik Nichols 03-23-2010 06:46 AM

Re: Nik
 
[QUOTE=Scott Jenkins;757431]Yes today will be fast for you Nik, I will try and start stringing as many c2b's together as possible as mine are still not up to the standard I need, thats the trouble being a heavy lump.

Just measured 30 inches and its the height of the table I am working on, dont reckon the table will take my weight though.[/QUOTE]

Yea, it is a trade off on pullups. Either you are light and get all the pullups or heavier and get the heavier weights. Yesterday being a good example. It was to heavy for me to go fast. But today , if my boxjumps hold will be good for me.

You just need more time on the bar.

Nik Nichols 03-23-2010 06:47 AM

Re: Nik
 
1warmup
10 GHD's (I'll be doing plenty later)
30 back ext 40lbs
30 reverse hypers
30 OHS's 45lbs bar.

Nik Nichols 03-23-2010 06:49 AM

Re: Nik
 
[QUOTE=Laurie Smith;757310]My arms look like I'm some one's whipping boy. :([/QUOTE]

Those DU's got you. They hit my legs, I don't get to much on my arms. We both need to get good enough it doesn't happen anymore.

Nick Harris 03-23-2010 07:26 AM

Re: Nik
 
[QUOTE=Nik Nichols;757179]There is a guy on here Joe Cam. He did it in 3+min. I thought I'd be in the 5min to 10 min range.:rolleyes: But I am happy with it. If I'd have mixed grip it I may have gotten it faster, grip was the problem letting the bar down, then monty kept me from picking it back up.

Next time I lift heavy like that I'm mixing grip. I don't use it ever, I should have used it here, but I didn't know my grip would fail.[/QUOTE]

I thought the mix grip was strange as well, but the more I have Deadlifted the more I have found it comfortable and easy to lift.

Stick with it.

Nik Nichols 03-23-2010 08:32 AM

Re: Nik
 
10:00 warmup
30 front squats 95lbs
30 Camille pushups
30 ring dips (no kip today sshoulder to ring)
a couple of pullups
1 30inch box jump

Box jumps are in the form of a pallet on the forklift. It will work good. I have it set up to where I don't have to walk more then a few steps form any exercize. The only time will be getting into my rig for GHD's. It is like strapping into a rower about stomach high more or less. So it will be down to me being able to not break. No excuses today.

Nik Nichols 03-23-2010 08:48 AM

Re: Nik
 
My stomach is starting to turn about todays workout.:D

Scott Jenkins 03-23-2010 08:58 AM

Re: Nik
 
[QUOTE=Nik Nichols;757516]My stomach is starting to turn about todays workout.:D[/QUOTE]

If you do not fear your training, your not training hard enough.

This quote is used a lot and makes a lot of sense. The stomach turning is the monty inside you showing he's fear of your intensity.

Nik Nichols 03-23-2010 10:50 AM

Re: Nik
 
[QUOTE=Scott Jenkins;757520]If you do not fear your training, your not training hard enough.

This quote is used a lot and makes a lot of sense. The stomach turning is the monty inside you showing he's fear of your intensity.[/QUOTE]

That is great Scott. So so right.

Nik Nichols 03-23-2010 10:56 AM

Re: Nik
 
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

time11:58

Nothing broken. longest part was getting in the rack for the GHD's
Pullups were as thay are, they were the break for me. I got to do somthing easy befor the harder parts.

Boxjumps slow and steady. I would drop off the pullup bar and walk over to the box jump and jump straight away. No real break in it, just a bit slow at that height.

GHD's getting into the rack took the most time, I have to duck under a bar and hop up onto it and then hook a rope over my feet and slide into position. Same as everytime. All unbroken, real happy with that fact. I found that I was doubting myself on them and realized it. Then I went with confidence ande it was easier.

Scott Jenkins 03-23-2010 11:03 AM

Re: Nik
 
[QUOTE=Nik Nichols;757595]10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

time11:58

Nothing broken. longest part was getting in the rack for the GHD's
Pullups were as thay are, they were the break for me. I got to do somthing easy befor the harder parts.

Boxjumps slow and steady. I would drop off the pullup bar and walk over to the box jump and jump straight away. No real break in it, just a bit slow at that height.

GHD's getting into the rack took the most time, I have to duck under a bar and hop up onto it and then hook a rope over my feet and slide into position. Same as everytime. All unbroken, real happy with that fact. I found that I was doubting myself on them and realized it. Then I went with confidence ande it was easier.[/QUOTE]

Great work Nik, unbroken is very strong, with the right equipment you could smash 10 minutes.

Nik Nichols 03-23-2010 11:07 AM

Re: Nik
 
[QUOTE=Scott Jenkins;757601]Great work Nik, unbroken is very strong, with the right equipment you could smash 10 minutes.[/QUOTE]
Thanks Scott, it isn't real fast, but I didn't break sets or anything. I wanted closer to 10min, but I wasslow on the boxjumps and ghds were slow and steady. I went hard as I could on them. on round 7and6 I wanted to stop, but I kept telling myself I had done more I can do these few.

Laurie Smith 03-23-2010 12:34 PM

Re: Nik
 
That's awesome time Nik!

Nik Nichols 03-23-2010 01:13 PM

Re: Nik
 
[QUOTE=Laurie Smith;757651]That's awesome time Nik![/QUOTE]

Thanks, it was fun.

Nik Nichols 03-23-2010 01:16 PM

Re: Nik
 
3:00 break
DU work
3 rounds
3MU with wrist flick
20 DU's
time 5:55

DU's broken, last round I got 13 befor I hit my foot.

I got hung up on the last MU it took me a few(4or5)trys to get it. But the point was the DU's, Mu's were in to break up the DU's.

Jay Rhodes 03-24-2010 12:42 PM

Re: Nik
 
[QUOTE=Nik Nichols;757453]Those DU's got you. They hit my legs, I don't get to much on my arms. We both need to get good enough it doesn't happen anymore.[/QUOTE]

Just going back and reading through,

After being at Sectionals last weekend I realize that I'm actually at a point where my DU's are pretty freaking good. So many guys and girls were struggling with them really bad. I can normally hit 50 unbroken without much problem now, and we all know how bad I was at them a month ago.

Here's how I figured them out. DON'T RUSH.
I was always working on them going 50 for time and trying to go fast and it wasn't working, and I was getting whipped a lot.
If you have trouble with DU's, try ladders of unbroken DU's.
5-10-15-20-15-10-5, if they aren't unbroken they don't count.

Really forced me to find the rhythm. Lots of those ladders and before long they became effortless.

Laurie Smith 03-24-2010 01:20 PM

Re: Nik
 
[QUOTE=Jay Rhodes;758201]Just going back and reading through,

After being at Sectionals last weekend I realize that I'm actually at a point where my DU's are pretty freaking good. So many guys and girls were struggling with them really bad. I can normally hit 50 unbroken without much problem now, and we all know how bad I was at them a month ago.

Here's how I figured them out. DON'T RUSH.
I was always working on them going 50 for time and trying to go fast and it wasn't working, and I was getting whipped a lot.
If you have trouble with DU's, try ladders of unbroken DU's.
5-10-15-20-15-10-5, if they aren't unbroken they don't count.

Really forced me to find the rhythm. Lots of those ladders and before long they became effortless.[/QUOTE]

Good info here. :thanx:

Nick Harris 03-24-2010 01:28 PM

Re: Nik
 
[QUOTE=Nik Nichols;757595]10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

time11:58

Nothing broken. longest part was getting in the rack for the GHD's
Pullups were as thay are, they were the break for me. I got to do somthing easy befor the harder parts.

QUOTE]

Nice work Nik! I agree with you about the pull-ups being the break.

Nik Nichols 03-24-2010 01:41 PM

Re: Nik
 
[QUOTE=Jay Rhodes;758201]Just going back and reading through,

After being at Sectionals last weekend I realize that I'm actually at a point where my DU's are pretty freaking good. So many guys and girls were struggling with them really bad. I can normally hit 50 unbroken without much problem now, and we all know how bad I was at them a month ago.

Here's how I figured them out. DON'T RUSH.
I was always working on them going 50 for time and trying to go fast and it wasn't working, and I was getting whipped a lot.
If you have trouble with DU's, try ladders of unbroken DU's.
5-10-15-20-15-10-5, if they aren't unbroken they don't count.

Really forced me to find the rhythm. Lots of those ladders and before long they became effortless.[/QUOTE]

Sorry jay no disrespect I'm sure your DU's are awesome. I need to get better I see room for improvment on my exercizes.

Nik Nichols 03-24-2010 01:43 PM

Re: Nik
 
[QUOTE=Nick Harris;758226][QUOTE=Nik Nichols;757595]10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

time11:58

Nothing broken. longest part was getting in the rack for the GHD's
Pullups were as thay are, they were the break for me. I got to do somthing easy befor the harder parts.

QUOTE]

Nice work Nik! I agree with you about the pull-ups being the break.[/QUOTE]

Good to hear the pullups are still good!!:highfive:

Jay Rhodes 03-24-2010 04:34 PM

Re: Nik
 
Your PR on Murph a few days back inspired me to not let that one pass.

I've only ever tried it once....I can't remember the time. I think mid 30 minute range, but no vest. This was last spring, so pullups were false bottom as well and the squats probably weren't full ROM.

Had a pretty huge PR as well. 39:41 with the 20# vest. That last mile is something fierce!!

Nik Nichols 03-24-2010 06:23 PM

Re: Nik
 
[QUOTE=Jay Rhodes;758305]Your PR on Murph a few days back inspired me to not let that one pass.

I've only ever tried it once....I can't remember the time. I think mid 30 minute range, but no vest. This was last spring, so pullups were false bottom as well and the squats probably weren't full ROM.

Had a pretty huge PR as well. 39:41 with the 20# vest. That last mile is something fierce!![/QUOTE]

Congrats on the PR Jay that is fast work. Were you clawing at the vest after you were done?. You think you will give the video comp a go?

Jay Rhodes 03-24-2010 06:34 PM

Re: Nik
 
[QUOTE=Nik Nichols;758333]Congrats on the PR Jay that is fast work. Were you clawing at the vest after you were done?. You think you will give the video comp a go?[/QUOTE]

haha yea I was. Unclipped and my back hit the floor and layed there for about 3 minutes.

I'm going to see what it entails, but I may give it a go.

Nik Nichols 03-25-2010 05:29 AM

Re: Nik
 
[QUOTE=Jay Rhodes;758337]haha yea I was. Unclipped and my back hit the floor and layed there for about 3 minutes.

I'm going to see what it entails, but I may give it a go.[/QUOTE]

Last year it was really strict on filming as I guess it should be. Everything had to be just right, timer, visual of proper form and reps ect,ect. If i remember right it was almost tougher then sectionals. But totally doable.


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