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Nik Nichols 03-16-2010 10:53 AM

Re: Nik
 
[QUOTE=Marianne Urbanski;754140]Awesome work lately, Nik.. hope the back is holding out. How did those back extensions feel? sometimes I find they help, and sometimes they are horrible. 15 isn't so bad at a time though. I can't believe how well you are pushing through things with your back!! Keep the spirit! :highfive:[/QUOTE]
Thanks!
It is getting better day by day. I only do what doesn't hurt, so most of the workouts have been doable.

Back ext helps my back so on the part it just burned a bit from reps.

Camille Lore 03-16-2010 04:23 PM

Re: Nik
 
[QUOTE=Nik Nichols;753131]Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

1.90lbs
2.90lbs
3.90lbs with an 8lbs chain(I broke my belt on the second rep and used a chain
4.90lbs w/chain
5.90lbs w/chain
6.90lbs w/chain
7.90lbs w/chain

No pr, I have go 100lbs but I was really happy with the lift. I did this one better then last time. And I don't think I started with a heavy weight across the board. Good lift. Going for food and coffee. Go Ernie!![/QUOTE]

Spitting out coffee...dang, man.... I'm jealous... definitely jealous!

Nik Nichols 03-17-2010 08:18 AM

Re: Nik
 
[QUOTE=Camille Lore;754325]Spitting out coffee...dang, man.... I'm jealous... definitely jealous![/QUOTE]

HAHA thanks Camille, I wanted it to tough.

Nik Nichols 03-17-2010 08:20 AM

Re: Nik
 
10:00 break
30 GHSD's
30 Back ext 35lbs
30 reverse hypers (no weight)
30 abmatt situps 35lbs DB
3set 10 ring dips
1MU
1rope climb.

Nik Nichols 03-17-2010 11:29 AM

Re: Nik
 
"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.


WITH 20LBS VEST
time 52:52
sets of
10pullups All unbroken C2B except 2 sets.
20pushups
40squat(with one set of 20 reps to finish)

last time done in 1:56 (yes one hour and 56min) no vest.

Laurie Smith 03-17-2010 11:51 AM

Re: Nik
 
Wow!! Awesome improvement there Nik!!! :eek: I will not be using a vest so I'm hoping for at least 50 minutes. :o

Scott Jenkins 03-17-2010 12:12 PM

Re: Nik
 
Great hour PR there Nik , imagine you could do a lot in an hour after finishing today, feel like you have done so much more than me today, will have to make it up on Saturday. shakey shakey shakey!!

Marianne Urbanski 03-17-2010 12:17 PM

Re: Nik
 
GREAT JOB!!! AWESOME, Nik.. just awesome!! :highfive:

Ernie Guevara 03-17-2010 12:34 PM

Re: Nik
 
Awesome pr Nik and with the vest!!! I hope to do as good as you. Might have to sub rowing for the running though because it's raining. Great job!:highfive:

[QUOTE=Nik Nichols;754734]"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.


WITH 20LBS VEST
time 52:52
sets of
10pullups All unbroken C2B except 2 sets.
20pushups
40squat(with one set of 20 reps to finish)

last time done in 1:56 (yes one hour and 56min) no vest.[/QUOTE]

Nik Nichols 03-17-2010 01:04 PM

Re: Nik
 
[QUOTE=Laurie Smith;754757]Wow!! Awesome improvement there Nik!!! :eek: I will not be using a vest so I'm hoping for at least 50 minutes. :o[/QUOTE]
It was tough, but not as bad as I thought it would be, Second run was the worst part. Keep to the pose, it is a hard effoet to not want to strech out on the second run, but I knew I'd be all but walking if I did.
[QUOTE=Scott Jenkins;754775]Great hour PR there Nik , imagine you could do a lot in an hour after finishing today, feel like you have done so much more than me today, will have to make it up on Saturday. shakey shakey shakey!![/QUOTE]
Last time I was coming off a cold, I remember Because I didn't read the partition part. I barely got through it as it was. But it was the only time I did Murp. Scott that second run was rough, it was all i could do to keep going, vest was rubbing, I wanted it off.

I can't wait for Satupday, you will kill it.
[QUOTE=Marianne Urbanski;754783]GREAT JOB!!! AWESOME, Nik.. just awesome!! :highfive:[/QUOTE]
Thanks, my wife just laughed when i told her I was going to use the vest. She think I'm crazy.
[QUOTE=Ernie Guevara;754793]Awesome pr Nik and with the vest!!! I hope to do as good as you. Might have to sub rowing for the running though because it's raining. Great job!:highfive:[/QUOTE]

Thanks, and if I may.... You won't melt.:D

Nik Nichols 03-17-2010 01:22 PM

Re: Nik
 
3:00 break

Messin
3rounds 2MU's 1 rope climb.Not timed. I just was messing on the rings and I need to be on the rope more, so it just happened.

Jesse Emers 03-17-2010 06:36 PM

Re: Nik
 
Needless to say, AWESOME improvement Nik! I'd say thats the pr of all time. I see you did unpartitioned Murph the first time by accident, I might need to try that one on purpose!

Jay Rhodes 03-17-2010 06:53 PM

Re: Nik
 
Quite the chatter you've stirred up here with your HUGE PR!

Great job. :highfive: I haven't tried this one with the vest, but I imagine near the end of the reps it just sucks you to the floor.

Nik Nichols 03-18-2010 06:35 AM

Re: Nik
 
[QUOTE=Jesse Emers;754953]Needless to say, AWESOME improvement Nik! I'd say thats the pr of all time. I see you did unpartitioned Murph the first time by accident, I might need to try that one on purpose![/QUOTE]
If I didn't wear the vest I would have gone straight through it again. I dont really call it a pr except I wore the vest. It was tough.

Oh i almost did it unvested and straight through yesterday, but Ernie was going vested so i wanted to join in the ''fun''
[QUOTE=Jay Rhodes;754961]Quite the chatter you've stirred up here with your HUGE PR!

Great job. :highfive: I haven't tried this one with the vest, but I imagine near the end of the reps it just sucks you to the floor.[/QUOTE]

It was tough, tip is to drop pride and not go strict sets. I was doing 10,20, 40 pullups,pushups,squats. On the pushups and squats I broke alot. Brady went at it smarter. If he couldn't get a rep he changed exercize to keep moving, smarter way to go.

Leon Robotham 03-18-2010 07:43 AM

Re: Nik
 
Great Murph PR mate, cant believe that you grinded that out for almost 2 hours the last time round. That's mental strength for you!

Nik Nichols 03-18-2010 08:21 AM

Re: Nik
 
[QUOTE=Leon Robotham;755179]Great Murph PR mate, cant believe that you grinded that out for almost 2 hours the last time round. That's mental strength for you![/QUOTE]

HAHA thanks Leon, I was coming off a cold and really had no bisness doing anything, but did it anyway. So I deserved the pain of it last time.

Nik Nichols 03-18-2010 08:24 AM

Re: Nik
 
10:00 warmup

''Ouch''
30 GHD's
30 Back ext 35lbs
30 reverse hypers
30 abmatt situps with 40lbs DB overhead
30 pullups (almost killed me)
no dips or pushups
30 squats.

Few light deadlifts

Leon Robotham 03-18-2010 08:28 AM

Re: Nik
 
[QUOTE=Nik Nichols;755204]HAHA thanks Leon, I was coming off a cold and really had no bisness doing anything, but did it anyway. So I deserved the pain of it last time.[/QUOTE]

Goog god, I can bearly bring myself to doanything let alone a couple of hours of conditioning!

Nik Nichols 03-18-2010 11:03 AM

Re: Nik
 
Deadlift 1-1-1-1-1-1-1 reps

1. 265lbs
2. 285lbs
3. 295lbs
4. 305lbs
5. 314lbs
6. 325lbs (old Pr)
7. 345lbs (156.4K)

last time I stopped at 325lbs at I thonk it was 5 lbs pr then.

Ok Last rep with the 20lbs jump. Brady and I were going together and he did more so we were swithing weights arround. He did the 345lbs I didn't know what weight he was at and he told me to try it that I had it. So i get myself mentally ready focused on tight back and driving my feet through the floor, said a quick prayer and up she went.
Needless to say I'm stoked. I'm always so worried for my back that I cut myself short and don't even know it.

Ernie Guevara 03-18-2010 11:40 AM

Re: Nik
 
Great pr Nik! How's the back feeling after it? No more holding back with that big jump!!!

[QUOTE=Nik Nichols;755331]Deadlift 1-1-1-1-1-1-1 reps

1. 265lbs
2. 285lbs
3. 295lbs
4. 305lbs
5. 314lbs
6. 325lbs (old Pr)
7. 345lbs (156.4K)

last time I stopped at 325lbs at I thonk it was 5 lbs pr then.

Ok Last rep with the 20lbs jump. Brady and I were going together and he did more so we were swithing weights arround. He did the 345lbs I didn't know what weight he was at and he told me to try it that I had it. So i get myself mentally ready focused on tight back and driving my feet through the floor, said a quick prayer and up she went.
Needless to say I'm stoked. I'm always so worried for my back that I cut myself short and don't even know it.[/QUOTE]

Laurie Smith 03-18-2010 11:58 AM

Re: Nik
 
Nice nice pr Nik!! :pepper:

Nik Nichols 03-18-2010 01:07 PM

Re: Nik
 
[QUOTE=Ernie Guevara;755357]Great pr Nik! How's the back feeling after it? No more holding back with that big jump!!![/QUOTE]

Thanks, My back is good. Today is 4days with no Ibuprofin wat so ever. I'm still sore in the morning but not bad.
My back is a little tired from the lift, but other wise good.

Funny i have been so worried about my back I have been shorting my lifts. I thought to myself that if I got 130 I'd stop for my back. As long as my form holds it looks like I have more. I stopped there, that was my 7th rep. It wasn't my max. I didn't die getting it up. It was really hard, but came up smooth and slow.

It has me rethinking my abelity.

[QUOTE=Laurie Smith;755374]Nice nice pr Nik!! :pepper:[/QUOTE]

Thank you, I'm stoked!! Your turn!!

Scott Jenkins 03-18-2010 01:29 PM

Re: Nik
 
[QUOTE=Nik Nichols;755331]Deadlift 1-1-1-1-1-1-1 reps

1. 265lbs
2. 285lbs
3. 295lbs
4. 305lbs
5. 314lbs
6. 325lbs (old Pr)
7. 345lbs (156.4K)

last time I stopped at 325lbs at I thonk it was 5 lbs pr then.

Ok Last rep with the 20lbs jump. Brady and I were going together and he did more so we were swithing weights arround. He did the 345lbs I didn't know what weight he was at and he told me to try it that I had it. So i get myself mentally ready focused on tight back and driving my feet through the floor, said a quick prayer and up she went.
Needless to say I'm stoked. I'm always so worried for my back that I cut myself short and don't even know it.[/QUOTE]

Brilliant PR and fantastic your back is good, think I do that cutting myself short thing with the heavy lifts, scary!!

Jesse Emers 03-18-2010 06:13 PM

Re: Nik
 
Great work Nik, getting stronger every day!

Nik Nichols 03-19-2010 06:25 AM

Re: Nik
 
[QUOTE=Jesse Emers;755625]Great work Nik, getting stronger every day![/QUOTE]

Thanks Jesse, I tell you there is more I have to figure out. I didn't think that weight was even close. I need to rethink, or get a coach. I doubt myself and don't even know it.

Nik Nichols 03-19-2010 06:28 AM

Re: Nik
 
SO some one help the slow kid...

Today in the first min do 1 pullups and 1 HSPU in that first 60seconds ext.ext adding a rep each min.

I don't really like it. Why not 1 min pullup next min HSPU? Do two sets at the same time? Instead of trying to stuff both exercizes in the one min. I will lose on the HSPU first because of the time on the bar.

Scott Jenkins 03-19-2010 07:53 AM

Re: Nik
 
[QUOTE=Nik Nichols;755792]SO some one help the slow kid...

Today in the first min do 1 pullups and 1 HSPU in that first 60seconds ext.ext adding a rep each min.

I don't really like it. Why not 1 min pullup next min HSPU? Do two sets at the same time? Instead of trying to stuff both exercizes in the one min. I will lose on the HSPU first because of the time on the bar.[/QUOTE]

Right lets see if I can help..

Minute 1: 1 pull / 1 HSPU
Minute 2: 2 pull/ 2 HSPU

If on minute 8 you get 8 pull ups and fail to get 8 HSPU's you carry on just dong the pull ups so..

Minute 9: 9 PUll ups
Minute 10: 10 Pull ups
...
Minute 37: 37 Pull ups.

Nik Nichols 03-19-2010 07:54 AM

Re: Nik
 
[QUOTE=Scott Jenkins;755836]Right lets see if I can help..

Minute 1: 1 pull / 1 HSPU
Minute 2: 2 pull/ 2 HSPU

If on minute 8 you get 8 pull ups and fail to get 8 HSPU's you carry on just dong the pull ups so..

Minute 9: 9 PUll ups
Minute 10: 10 Pull ups
...
Minute 37: 37 Pull ups.[/QUOTE]


Yea i figured I got it right. I just wanted to hit pullups on one min and HSPU's second min.

It will still be good.

Nik Nichols 03-19-2010 08:30 AM

Re: Nik
 
10:00 warmup
30 GHD's (hard todday)
30 Back ext 40lbs(finally back to the 40)
30 Reverse hypers(hard today)
3sets 10 ring dips
3x10 abmatt situps with 45lbs bar overhead
3x10OHS's with 45lbs bar
3x10 pullups

I think thats it.

Jesse Emers 03-19-2010 10:02 AM

Re: Nik
 
[QUOTE=Scott Jenkins;755836]Right lets see if I can help..

Minute 1: 1 pull / 1 HSPU
Minute 2: 2 pull/ 2 HSPU

If on minute 8 you get 8 pull ups and fail to get 8 HSPU's you carry on just dong the pull ups so..

Minute 9: 9 PUll ups
Minute 10: 10 Pull ups
...
Minute 37: 37 Pull ups.[/QUOTE]

37 minutes! Holy hell that would be alot of pullups, 703 to be exact (assuming you complete the last round).

Nik Nichols 03-19-2010 10:44 AM

Re: Nik
 
[QUOTE=Jesse Emers;755916]37 minutes! Holy hell that would be alot of pullups, 703 to be exact (assuming you complete the last round).[/QUOTE]

Not quite 37min today Jesse.:rofl:

Nik Nichols 03-19-2010 10:46 AM

Re: Nik
 
With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

HSPU's 7min +2 reps
Pullups C2B 18min+10 reps

total points 25

I ran an 800 for a cooldown 1:30

Scott Jenkins 03-19-2010 11:22 AM

Re: Nik
 
Great work Nik, thats a lot of pull ups with the HSPU's in there also, fine work.

Ernie Guevara 03-19-2010 12:01 PM

Re: Nik
 
[QUOTE=Scott Jenkins;755972]Great work Nik, thats a lot of pull ups with the HSPU's in there also, fine work.[/QUOTE]

What are you still doin up mate?!? Lol
that's a whole lot of pullups Nik! Great score!

Nik Nichols 03-19-2010 01:36 PM

Re: Nik
 
[QUOTE=Scott Jenkins;755972]Great work Nik, thats a lot of pull ups with the HSPU's in there also, fine work.[/QUOTE]
Thanks Scott I tell you when pullups drie up, they dry up!!
[QUOTE=Ernie Guevara;756007]What are you still doin up mate?!? Lol
that's a whole lot of pullups Nik! Great score![/QUOTE]

Thanks Ernie, I was wondering where you were.

Nik Nichols 03-19-2010 01:37 PM

Re: Nik
 
3:00 break

reverst tabatta sprints
10seconds run 20 sec off for 8 min (16 sprints)

Laurie Smith 03-19-2010 03:40 PM

Re: Nik
 
[QUOTE=Nik Nichols;756041]3:00 break

reverst tabatta sprints
10seconds run 20 sec off for 8 min (16 sprints)[/QUOTE]

first thing I thought was .... he ran backwards? :o

Nik Nichols 03-19-2010 03:41 PM

Re: Nik
 
[QUOTE=Laurie Smith;756101]first thing I thought was .... he ran backwards? :o[/QUOTE]

AWWWHHAHAHHA That is funny!! Wait, runing it backwards..... Maybe I will next time.

Nik Nichols 03-20-2010 07:33 PM

Re: Nik
 
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

Scott Jenkins 03-21-2010 02:37 AM

Re: Nik
 
That's a lot of snatches Nik and fast time, remember your training for next years sectionals now.


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