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Nik Nichols 06-07-2011 11:22 AM

Re: Nik
 
Active rest

Swim for about 30min or so. Nothing much laps hand stands, just having fun for a few in this Texas heat. I'm starving now!!

Scott Jenkins 06-07-2011 01:15 PM

Re: Nik
 
[QUOTE=Nik Nichols;945276]Active rest

Swim for about 30min or so. Nothing much laps hand stands, just having fun for a few in this Texas heat. I'm starving now!![/QUOTE]

That does sound like fun, swimming and handstands, did you use a pool or just a hose and some arm flapping. You and Ernie training for the swimming olympics or something.

Nik Nichols 06-07-2011 01:37 PM

Re: Nik
 
[QUOTE=Scott Jenkins;945332]That does sound like fun, swimming and handstands, did you use a pool or just a hose and some arm flapping. You and Ernie training for the swimming olympics or something.[/QUOTE]


HAHAHA no. in an actual swimming pool and everything!!

I just had the chance and as hot as it is I couldn't pass it up.

Nik Nichols 06-07-2011 01:39 PM

Re: Nik
 
3:00 break

10,9,8,...to 1
deadhang pullups (overhand grip)

sledge hammer strikes on tire.

Time 6:08

sets 8,7,6 broke and last 3 singles on 8, last 2 singles on7, last 1 on set 6.

Lucas King 06-07-2011 02:58 PM

Re: Nik
 
Getting lots done today nice work Nik! :) I need to hit the pool too, I used to be a great swimmer but realised Im really inefficient when we went awhile ago. :p

Nik Nichols 06-07-2011 03:23 PM

Re: Nik
 
[QUOTE=Lucas King;945391]Getting lots done today nice work Nik! :) I need to hit the pool too, I used to be a great swimmer but realised Im really inefficient when we went awhile ago. :p[/QUOTE]

I'm not a great swimmer, like you said, way out of practice. But it was fun.

Nik Nichols 06-08-2011 06:46 AM

Re: Nik
 
A.M. warm up

30 reps all

GHDs
back ext
ring dips 10/10/10
pushups
OHSs with bar
abmatt situps 40lbs DB over head
dead hang pullups 10
deadhang chin ups 10
deadhang wide grip chest to bar 5/5

Nik Nichols 06-08-2011 08:48 AM

Re: Nik
 
10:00 break

Shoulder streches in prep for the jerks

8:00 min total.

Nik Nichols 06-08-2011 11:18 AM

Re: Nik
 
Push Jerk 2-2-2-2-2-2-2-2-2-2 reps

1. 115lbs
2. 125lbs
3. 135lbs
4. 145lbs
5. 155lbs
6. 165lbs
7. 175lbs
8. 185lbs
9. 190lbs
10.200lbs(90.7k)
11. 205lbs Fail


Hardest on the collar bones. The rest was great. But I punished my collar bones. I would go up to the bar thinking about the collar bones morwe then everything else. The jerks were fine and got better as I went. But recovery and rerack was rough.

Ok Scott and Ernie what do you got?

Ernie Guevara 06-08-2011 01:36 PM

Re: Nik
 
Good stuff there nik!! I know those jerks are not very nice on the collar bones. they always leave a nice bruise. I'll see what I can hit tomorrow. Quick question, how come you started with such light weight?

Nik Nichols 06-08-2011 01:49 PM

Re: Nik
 
[QUOTE=Ernie Guevara;945873]Good stuff there nik!! I know those jerks are not very nice on the collar bones. they always leave a nice bruise. I'll see what I can hit tomorrow. Quick question, how come you started with such light weight?[/QUOTE]

Honestly, I wanted the practice. I usually go heavy across the board and try to peak at the end. But today I treated it like a true max. I figured I could cement form as I went along. It worked pretty well. But I got tired at the end doing 16sets total I was just tired.

That is the same reason I was only jumping 10lbs then 5 lbs. to keep the bar feeling the same instead of big jumps. it has been a real long time for me to do any jerks.

Also I wanted to try to set as good a number for you and Scott. If it would have been a 7 rep max I may have done better.

I remember in the middle arround set 5or 6 that I was feeling really good and was thinking of pushing up to a 1 rep after failier, but when I faild I was pretty tired.

Nik Nichols 06-08-2011 01:50 PM

Re: Nik
 
3:00 break

squats all set at 5 reps
115lbs
145lbs
175lbs
205lbs
230lbs

3sets 5 reps at 250lbs

Scott Jenkins 06-09-2011 03:33 AM

Re: Nik
 
Nice on the jerks and squats Nik, you got me on the jerks by a small amount!! Got my oly 'Do-Wins' shoes coming today or tomorrow so maybe they will help me.

Nik Nichols 06-09-2011 06:01 AM

Re: Nik
 
[QUOTE=Scott Jenkins;946085]Nice on the jerks and squats Nik, you got me on the jerks by a small amount!! Got my oly 'Do-Wins' shoes coming today or tomorrow so maybe they will help me.[/QUOTE]

Yea I just got you, I didn't dump a rep till I missed the 205.

YOu got Do Wins!! That is great, I need to pick up a pair but right now things are a bit tight.

Thanks on the squats. I was going to sets of 3 reps but went with the 5 reps. I don't usually do them so it was good, hard but good.

Scott Jenkins 06-09-2011 06:06 AM

Re: Nik
 
[QUOTE=Nik Nichols;946111]Yea I just got you, I didn't dump a rep till I missed the 205.

YOu got Do Wins!! That is great, I need to pick up a pair but right now things are a bit tight.

Thanks on the squats. I was going to sets of 3 reps but went with the 5 reps. I don't usually do them so it was good, hard but good.[/QUOTE]

yes I was supposed to get myself some jeans but used the money to get the oly shoes instead, just thought there more important!! :evilsmile

I need to squat but will leave it until the shoes arrive, would be a waste not waiting and testing them properly.

Nik Nichols 06-09-2011 06:26 AM

Re: Nik
 
[QUOTE=Scott Jenkins;946114]yes I was supposed to get myself some jeans but used the money to get the oly shoes instead, just thought there more important!! :evilsmile

I need to squat but will leave it until the shoes arrive, would be a waste not waiting and testing them properly.[/QUOTE]

Yes, the front squats will be great after the shoes. I can't wait to hear how they work for you.

Nik Nichols 06-09-2011 06:29 AM

Re: Nik
 
a.m. warmup
30 reps all
GHDs
back ext
pullups 10/10/10
abmatt situps with two 25lbs db over head(hard)
pushups 15/15( I think the situps killed the pushups)
OHSs with bar

Marianne Urbanski 06-09-2011 07:45 AM

Re: Nik
 
[quote=Nik Nichols;945887]3:00 break

squats all set at 5 reps
115lbs
145lbs
175lbs
205lbs
230lbs

3sets 5 reps at 250lbs[/quote]

not bad for a "break"!!
How are you feeling these days, Nik?

Nik Nichols 06-09-2011 08:17 AM

Re: Nik
 
[QUOTE=Marianne Urbanski;946158]not bad for a "break"!!
How are you feeling these days, Nik?[/QUOTE]

Good, I am working my diet right now and I'm working on eating ernough as it is. But if I can clean it up and get the best bang for the buck with what I'm eating I'll be good. I just run into not eating enough. It is tough to keep up with wile I'm reworking it.

Also I have taken a no kip view on all pullups except on the workout of the day to save my shoulders whic get twingy here and there.

Other then the heat thing are going pretty good. Like you I need more oly work though.

Marianne Urbanski 06-09-2011 08:30 AM

Re: Nik
 
[quote=Nik Nichols;946172]Good, I am working my diet right now and I'm working on eating ernough as it is. But if I can clean it up and get the best bang for the buck with what I'm eating I'll be good. I just run into not eating enough. It is tough to keep up with wile I'm reworking it.

Also I have taken a no kip view on all pullups except on the workout of the day to save my shoulders whic get twingy here and there.

Other then the heat thing are going pretty good. Like you I need more oly work though.[/quote]

I hear you on the diet. :yikes: the summer is so hard because I am in a boating community and there are a lot of "happy hours"!! you know what I mean?! I don't know how you can workout with the heat you have. WE are in a little heat wave in the north east and it is brutal (but I am not complaining after the winter we had!).
I need to do more strict pullups too. there is just too much to train, you know!?

Nik Nichols 06-09-2011 08:42 AM

Re: Nik
 
[QUOTE=Marianne Urbanski;946186]I hear you on the diet. :yikes: the summer is so hard because I am in a boating community and there are a lot of "happy hours"!! you know what I mean?! I don't know how you can workout with the heat you have. WE are in a little heat wave in the north east and it is brutal (but I am not complaining after the winter we had!).
I need to do more strict pullups too. there is just too much to train, you know!?[/QUOTE]

Yea, I have taken to a few glasses of wine on the weekends myself. Good relaxer.

Right on so much to train, we just have to pick one and work it.

The heat sucks, but I get use to it, ALOT of water pre workout and ALOT more after. But the workout does suffer in the summer.

Nik Nichols 06-09-2011 08:43 AM

Re: Nik
 
10:00

Episode 262/365: Hip Flexion Case Study and MobRx

12 min total, I needed that. Hips are tighrt from yesterday.

Nik Nichols 06-09-2011 11:14 AM

Re: Nik
 
Thursday 110609
Complete as many rounds as possible in 15 minutes of:
15 ft Rope Climb, 1 ascent
10 Ring dips
20 Wall ball shots, 20 pound ball

as RXd
6 rounds 1 rope climb, 3 dips

real breathy,

dips 1 st round unbroken
rest were 4,3,3
wallball 1st unbroken rest was 16/4 and brok like that through out.

Hard breathty one for me. But I feel I did well with controlling breaks. Ring dips are a weakness and wallball my biggest goat.

Scott Jenkins 06-09-2011 12:51 PM

Re: Nik
 
Nice work Nik, bet it was breathy with those rope climbs, not long now and I may have a rope to climb on.

Nik Nichols 06-09-2011 01:12 PM

Re: Nik
 
[QUOTE=Scott Jenkins;946315]Nice work Nik, bet it was breathy with those rope climbs, not long now and I may have a rope to climb on.[/QUOTE]

No the rope slows down the breathing really. I was able to tell myself that it was the easy part to get on the rope. It was all about recovering my breathing from the box jumps.

I'd come off the box jumps gasping then a little breathing hard on the rope, then by the time I finished the dips I was breathing ''ok'', then it was all over again.

So you getting a rope or working in a gym?

Nik Nichols 06-09-2011 01:33 PM

Re: Nik
 
3:00 break
4 min rolling whole back on the two ball thing(peanut)
2min rolling left side found a real sore rig behind the shoulder blade.

Rolled left glute real sore there. Seem like my left side is always more sore.

Nik Nichols 06-10-2011 06:43 AM

Re: Nik
 
a.m. warm up

30reps all
GHD
back ext
abmatt situps
OHS with bar.

Its already hot and humid!

Looking forward to todays workout, I'm a little afraid of it, but looking forward to it.

Nik Nichols 06-10-2011 08:36 AM

Re: Nik
 
10:00 break

rolled back on one ball 2 min each side and first rib moving my hand over head and back

Rolled glutes

3 different hip streches with band same as episode 262 mobility work.

Scott Jenkins 06-10-2011 08:50 AM

Re: Nik
 
Nik your the mobility man, keep it up, since doing this stuff my injuries have definately lessened it helps. Reckon my back would be in a mess after last weekend if not for all the stretching.

Nik Nichols 06-10-2011 08:57 AM

Re: Nik
 
[QUOTE=Scott Jenkins;946651]Nik your the mobility man, keep it up, since doing this stuff my injuries have definately lessened it helps. Reckon my back would be in a mess after last weekend if not for all the stretching.[/QUOTE]

Thanks, I know today will be tough on the back so I am doing all I can, like yourself, to keep as health as I can.

It is a tough decision to either lift or do mobility work.

I'm glad your back is better then it has. Mine too. I mean I get twinges here and there but it has been really solid and it has to be the mobility work.

Nik Nichols 06-10-2011 11:10 AM

Re: Nik
 
Friday 110610
For time:
225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps

time 16:07

Deads, all reset at the bottom, no tuch and go 21 unbroken, 15 was 11,4, the 9 unbroken

squats sucked and were slow but unbroken. They were misery really.

push press 8,5,5,3 then 8,5,2 and 9 unbroken

Short breaks but pretty controlled. I was suprised that the push presses were easier then the deads for me today.

Kelly Moore 06-10-2011 12:50 PM

Re: Nik
 
Nice time! Especially with dead stop deadlifts.

Nik Nichols 06-10-2011 01:36 PM

Re: Nik
 
[QUOTE=Kelly Moore;946792]Nice time! Especially with dead stop deadlifts.[/QUOTE]

Thanks, I'm still really don't want to tuch and go. I don't remember the last time I did. I feel much safer and more controlled with the dead stop.

Nik Nichols 06-10-2011 01:37 PM

Re: Nik
 
3:00 break

2 reps om the min for 10 min

Dead hang chinups with 55lbs not including the chain. Seem I have been slacking with the 45lbs plate. 55lbs got hard, but never in jepordy of missing.

Scott Jenkins 06-11-2011 12:53 AM

Re: Nik
 
Thats funny that I feel better with touch n go than singles, guess I get a bit of a bounce out of the bottom. Thats great work getting all those singles Nik thats got to take some power going from a full stop each time without the bounce you get from touch n go. Strong push presses well done. That was one of those main page workouts yesterday that not many people go rxd.

Nik Nichols 06-11-2011 06:31 AM

Re: Nik
 
[QUOTE=Scott Jenkins;946981]Thats funny that I feel better with touch n go than singles, guess I get a bit of a bounce out of the bottom. Thats great work getting all those singles Nik thats got to take some power going from a full stop each time without the bounce you get from touch n go. Strong push presses well done. That was one of those main page workouts yesterday that not many people go rxd.[/QUOTE]

Thanks Scott, you killed it with half my time!!I just don't like tuch and go. I'm afraid of not being set up right on the tuch and pull something. Resetting is harder but safer for me. I mean my legs were a bit tired going into the workout and at the end of each set I really was struggling not to stop. So the dead stop was just right.

Nik Nichols 06-13-2011 06:37 AM

Re: Nik
 
Good, We went Fishing and had a great time WFS Here is a pic of me and Martin.

[url]http://a6.sphotos.ak.fbcdn.net/hphotos-ak-snc6/260017_10150220282209419_626129418_7089038_4302160_n.jpg[/url]

Also we went swiming, this was all on Saturday.

Sunday I was lined up to do the workout but I workied out in the yard all day and then to Mass by that tine I was to tired and hot to geive it a real go, so I skipped. I had a great weekend, but feel guilty for missing yet another workout.

That and mowing yesterday has got my alergies up a bit yesterday and today.

Nik Nichols 06-13-2011 06:57 AM

Re: Nik
 
A.M. warm up

30 reps all

GHDs
Back ext
OHSs with bar. All I had time for this morning. Time for food.

Scott Jenkins 06-13-2011 08:05 AM

Re: Nik
 
Great looking fish there Nik!!! and you two are well similar, thats you and Martin not you and the fish!

Squatting today or making up 'Small'?

Nik Nichols 06-13-2011 08:09 AM

Re: Nik
 
[QUOTE=Scott Jenkins;947611]Great looking fish there Nik!!! and you two are well similar, thats you and Martin not you and the fish!

Squatting today or making up 'Small'?[/QUOTE]

HAHAHA thanks. The fishing was a really great time. Cathy, Martin and Barry went, so it really was a great time.

I'm squatting today and I will shoot for tomorrow on Smalls if I can. Allthough 300SDHPs doest sound good at all.


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