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Nik Nichols 01-04-2009 12:33 PM

Re: Nik
 
Ok well I'm, back at it. I just kind of ended up here and decided to try the deads. My back is still sore, just a dull pain now. All my deads were stop and reset with a breath's time (1 sec?) inbetween pulls with out letting go of the bar, No touch and go. I went light and carefull to watch my back, I didn't look to see what I did last time, I didn't want to be destracted.


Deadlift 3-3-3-3-3 reps

1. 185lbs
2. 205lbs
3. 225lbs
4. 245lbs
5. 275lbs

Nik Nichols 01-04-2009 12:37 PM

Re: Nik
 
So I looked back and I beat my last time by 10lbs, but my pr 3 rep is 305. Happy enough, I just want my back well.

Matthew Green 01-04-2009 12:50 PM

Re: Nik
 
[QUOTE=Nik Nichols;484803]Ok well I'm, back at it. I just kind of ended up here and decided to try the deads. My back is still sore, just a dull pain now. All my deads were stop and reset with a breath's time (1 sec?) inbetween pulls with out letting go of the bar, No touch and go. I went light and carefull to watch my back, I didn't look to see what I did last time, I didn't want to be destracted.


Deadlift 3-3-3-3-3 reps

1. 185lbs
2. 205lbs
3. 225lbs
4. 245lbs
5. 275lbs[/QUOTE]

Ha ha, I've got to admire the fact that on your first day back after injury you chose the deadlift WOD ;) hardcore!

Carla Tremblay 01-04-2009 08:51 PM

Re: Nik
 
Glad your back is better. Take it easy and slow.

Scott Jenkins 01-05-2009 06:11 AM

Re: Nik
 
Glad to see you back in the gym Nik, hitting a PR on deadlifts must mean your back is much improved

Nik Nichols 01-05-2009 07:10 AM

Re: Nik
 
[QUOTE=Matthew Green;484810]Ha ha, I've got to admire the fact that on your first day back after injury you chose the deadlift WOD ;) hardcore![/QUOTE]
It seemed to be the test of it all!
[QUOTE=Carla Tremblay;485090]Glad your back is better. Take it easy and slow.[/QUOTE]
You are right, I am sore today, but I don't think the deads were a problem. i think it was chopping wood and hauling hay to the barn last night. But slow and easy are the plan.
[QUOTE=Scott Jenkins;485217]Glad to see you back in the gym Nik, hitting a PR on deadlifts must mean your back is much improved[/QUOTE]


Better, not 100% but better.

Nick Harris 01-05-2009 09:57 AM

Re: Nik
 
You're a wild man to do heavy DL's after resting your back. I'm not brave enough man.

Nik Nichols 01-05-2009 11:56 AM

Re: Nik
 
[QUOTE=Nick Harris;485343]You're a wild man to do heavy DL's after resting your back. I'm not brave enough man.[/QUOTE]

The pain is high like just below my left side shoulder blade, so the deads didn't really affect it. I just started slow, and was vary carefull.

Nik Nichols 01-05-2009 12:02 PM

Re: Nik
 
So, I went back to do the WOD Hang power clean 1-1-1-1-1-1-1 reps

I did like two or three rounds and by back said ''Nope''. I think I got up to 100, or 110lbs or so. I did a better warm up.
I did 100 back ext's with 25lbs(no back pain)
100 situps with 25lbs.
30 dips with 30 lbs
15 dead hang pullups with 30lbs.

Stuped back.

Matthew Green 01-06-2009 06:26 AM

Re: Nik
 
[QUOTE=Nik Nichols;485448]The pain is high like just below my left side shoulder blade, so the deads didn't really affect it. I just started slow, and was vary carefull.[/QUOTE]

Ahhhhhhh...... I thought you were talking about lower back pain. I missed reading this past and saw your 100 back extensions and thought you'd lost it!

Were your 30 weighted dips consecutive?

I just had a 'wait on a minute' moment with regard to my dipping. I hit a new PR on weighted dips last night with 3 x 73lb which i was uber happy with as this is heavier than my previous 1RM........... but I still can't shoulder press more than 134lb :censored:

Nik Nichols 01-06-2009 06:47 AM

Re: Nik
 
[QUOTE=Matthew Green;486037]Ahhhhhhh...... I thought you were talking about lower back pain. I missed reading this past and saw your 100 back extensions and thought you'd lost it!

Were your 30 weighted dips consecutive?

I just had a 'wait on a minute' moment with regard to my dipping. I hit a new PR on weighted dips last night with 3 x 73lb which i was uber happy with as this is heavier than my previous 1RM........... but I still can't shoulder press more than 134lb :censored:[/QUOTE]

No 3 sets of 10 on the weighted dips, I alternated between those and the pullups.

You should be happy with the 73lbs dip!! That is good work!!

Shoulder press is a mean lift!!To me it is just muscle. If you don't have it, it is not going up. Now push press or anything with a jerk or jump, there is a hught element of skill that for me compisates for strenth. But Shoulder press is a different thing entirely.

Nik Nichols 01-06-2009 11:06 AM

Re: Nik
 
Ok 100 more situps 2 sets 50 with 25lbs these help my back for some reason. 2 sets 50 back ect with 25 lbs.

Nik Nichols 01-07-2009 07:25 AM

Re: Nik
 
Well situps massage my back and it feels better, I have now done so many situps that I have a raw spot on my but. I can't win for loosing!!:rofl:

Nick Harris 01-07-2009 08:04 AM

Re: Nik
 
[QUOTE=Nik Nichols;486057]Shoulder press is a mean lift!!To me it is just muscle. If you don't have it, it is not going up. Now push press or anything with a jerk or jump, there is a hught element of skill that for me compisates for strenth. But Shoulder press is a different thing entirely.[/QUOTE]

[QUOTE=Nik Nichols;486245]Ok 100 more situps 2 sets 50 with 25lbs these help my back for some reason. 2 sets 50 back ect with 25 lbs.[/QUOTE]

[QUOTE=Nik Nichols;486983]Well situps massage my back and it feels better, I have now done so many situps that I have a raw spot on my but. I can't win for loosing!!:rofl:[/QUOTE]

I agree with you on the Shoulder Press, if you don't have it, it isn't going up. Anything over 140 lbs is pretty much not going to happen for me unless I have a really strong day.

Great ab workout man, good to hear your back is coming along. Keep up the good work man.

Nik Nichols 01-07-2009 08:05 AM

Re: Nik
 
Well I did get 50 more situps, and my back feels some better.:rofl:

Brady Herrin 01-07-2009 08:32 AM

Re: Nik
 
Suck it up, Nik!

We should do a 5k today.

Charles Bennington 01-07-2009 10:00 AM

Re: Nik
 
If Sit-Ups help your back, get on the rings. I would suspect that Front Lever, Back Lever, and Support work would help you tremendously.

Nik Nichols 01-07-2009 10:13 AM

Re: Nik
 
[QUOTE=Charles Bennington;487126]If Sit-Ups help your back, get on the rings. I would suspect that Front Lever, Back Lever, and Support work would help you tremendously.[/QUOTE]

Done, I will try them at lunck in about an hour. But I have never done one, I had to look up what they even where. So I will post results of good stretching, or catistrophic failiure!!:rofl:

Thanks for the tip Chuck.

Charles Bennington 01-07-2009 10:24 AM

Re: Nik
 
[QUOTE=Nik Nichols;487138]Done, I will try them at lunck in about an hour. But I have never done one, I had to look up what they even where. So I will post results of good stretching, or catistrophic failiure!!:rofl:

Thanks for the tip Chuck.[/QUOTE]

If you should die it is SOOO not my fault!;)

Nik Nichols 01-07-2009 10:35 AM

Re: Nik
 
[QUOTE=Charles Bennington;487150]If you should die it is SOOO not my fault!;)[/QUOTE]

HAHAHA!! I will come an haunt you!!!!

Nik Nichols 01-07-2009 10:36 AM

Re: Nik
 
[QUOTE=Brady Herrin;487038]Suck it up, Nik!

We should do a 5k today.[/QUOTE]

Rain check? I'm pretty sore today.

Nik Nichols 01-07-2009 11:53 AM

Re: Nik
 
Ok this is them back rehab mess.

Back levers 3 reps for as long as I could hold them as far as I could hold them.
10reps shoulder press with 85lbs second round 95lbs 3rd round 85lbs
10 reps front squat 85 then 95lbs for the last two rounds

3 sets 10 dips
50situps with 25lbs.


Thanks Chuch on the levers, the back ones did help.

Nik Nichols 01-08-2009 11:33 AM

Re: Nik
 
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

time 15:15

rounds 33

I started off with a 40lbs bell(bigest we have)

I couldnt pull it up at round 4 and used a 35lbs bell
round 5 used a 25 bell
round 6 through 10 I used 20 lbs.

This was a joke, my back is still a little sore but it didn't hinder the WOD, I just sucked.

oh I did 50 weighted situps with 25lbs for my back, 3 sets 10 front squats with 95lbs for my back. I may just stop working out all together till my back iss fine, what a waste.

Thank you, and good night!!:censored:

Scott Jenkins 01-08-2009 11:55 AM

Re: Nik
 
Great time Nik and less sets than me also, good work.

High Box jumps are really good for explosive power if you want to leave that injury totally alone, maybe 4 x 400m with 50 box jumps per round for tomorrow to give the upper back injury a rest. The injury was originally done by sleeping wrong which makes me think you have trapped a nerve or something, I am not an expert though just a man who has had many injuries.

Vanessa Sisson 01-08-2009 12:02 PM

Re: Nik
 
[QUOTE=Nik Nichols;488161]Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

time 15:15

rounds 33

I started off with a 40lbs bell(bigest we have)

I couldnt pull it up at round 4 and used a 35lbs bell
round 5 used a 25 bell
round 6 through 10 I used 20 lbs.

This was a joke, my back is still a little sore but it didn't hinder the WOD, I just sucked.

oh I did 50 weighted situps with 25lbs for my back, 3 sets 10 front squats with 95lbs for my back. I may just stop working out all together till my back iss fine, what a waste.

Thank you, and good night!!:censored:[/QUOTE]
Nik, cut yourself some slack, dude!

When you say 33 rounds what do you mean? Did you have to drop off the bar at any point before your set was through?

Melissa Whittle 01-08-2009 01:06 PM

Re: Nik
 
[quote=Vanessa Sisson;488184]Nik, cut yourself some slack, dude!
[/quote]

:yeahthat: I like the way you went as heavy as you could and then dropped the weight down as needed. IMHO, it's better to be aggressive and fry your muscles than get through the WOD and think "I should have used more weight". Looking around people's logs today, it seems like this WOD is surprising a lot of people with how tough it is. I am so impressed by anyone who can do weighted pull-ups at all, much less the kind of weight you were using.

Way to get it done! :highfive:

Nik Nichols 01-08-2009 02:49 PM

Re: Nik
 
[QUOTE=Scott Jenkins;488179]Great time Nik and less sets than me also, good work.

High Box jumps are really good for explosive power if you want to leave that injury totally alone, maybe 4 x 400m with 50 box jumps per round for tomorrow to give the upper back injury a rest. The injury was originally done by sleeping wrong which makes me think you have trapped a nerve or something, I am not an expert though just a man who has had many injuries.[/QUOTE]

[QUOTE=Vanessa Sisson;488184]Nik, cut yourself some slack, dude!

When you say 33 rounds what do you mean? Did you have to drop off the bar at any point before your set was through?[/QUOTE]

[QUOTE=Melissa Whittle;488223]:yeahthat: I like the way you went as heavy as you could and then dropped the weight down as needed. IMHO, it's better to be aggressive and fry your muscles than get through the WOD and think "I should have used more weight". Looking around people's logs today, it seems like this WOD is surprising a lot of people with how tough it is. I am so impressed by anyone who can do weighted pull-ups at all, much less the kind of weight you were using.

Way to get it done! :highfive:[/QUOTE]


Thanks for the good works, I'm just a little frustrated at the moment.

Charles Bennington 01-08-2009 07:22 PM

Re: Nik
 
Do you have a foam roller or some tennis balls in a sock?

Nik Nichols 01-09-2009 07:21 AM

Re: Nik
 
[QUOTE=Charles Bennington;488557]Do you have a foam roller or some tennis balls in a sock?[/QUOTE]

Ish, I made a foam roller the otherday, you should see me rolling arround on the ground!!!

I got my new snazzy new bed with the memory foam last night. It didn't make my back worse, which is what my old one is doing. I feel ok, just a little soreness. I will be doing the front squats today, they help my back strech out.

I will be big on form(duh) and weight will not be the focus, I will go as far as I can.


Oh Chuck, the back levers do help. All though I think I popped some capilarys(sp?) in my eyelids from strain!!:rofl:

Nick Harris 01-09-2009 07:45 AM

Re: Nik
 
Great job on the workout Nik, it was a tough one.

Nik Nichols 01-09-2009 07:50 AM

Re: Nik
 
[QUOTE=Nick Harris;488842]Great job on the workout Nik, it was a tough one.[/QUOTE]

Thanks, you doing todays? or have you already done it?

Nik Nichols 01-09-2009 09:12 AM

Re: Nik
 
3 sets 3 back levers for as long and as far as I can hold(2maybe 3 sec)
50 situps 25lbs
50 backext 25lbs

Back slowly getting better, I'm not out of the woods yet, but coming along.

Nick Harris 01-09-2009 10:34 AM

Re: Nik
 
[QUOTE=Nik Nichols;488849]Thanks, you doing todays? or have you already done it?[/QUOTE]

I haven't yet, I will do it later this afternoon. I really enjoyed the pullup workout the other day.

Nik Nichols 01-09-2009 11:53 AM

Re: Nik
 
Front Squat 5-5-5-5-5 reps

1. 105lbs
2. 135lbs
3. 155lbs
4. 175lbs
5. 175lbsx4 form started to crumble and I didn't want to push it.

50 situpswith 25lbs
50 back ext 25lbs
1 set 3 back levers as far as I could go as long as I could hold.


Personal note, I didn't push form my back, it went ok. My back is better, but not well. coming along slowly.

Nik Nichols 01-09-2009 02:26 PM

Re: Nik
 
more back levers in for 10 min, just kept trying to hold. but I'm no where near to getting parallel. I really don't know what the form is on it other then keeping my body straight.

Richard Vanmeerbeek 01-09-2009 04:18 PM

Re: Nik
 
I hope you get your back straighten out soon, it's annnoying having to push on something that hurts. You can still do plenty of work around it, right ?

Vanessa Sisson 01-09-2009 04:23 PM

Re: Nik
 
Hi Nik!
YAY for making a comeback. So, are you getting brave and trying some new gymnastics work? Looks like fun. I think I am going to be joining you soon. ;)

Nik Nichols 01-09-2009 04:29 PM

Re: Nik
 
[QUOTE=Richard Vanmeerbeek;489279]I hope you get your back straighten out soon, it's annnoying having to push on something that hurts. You can still do plenty of work around it, right ?[/QUOTE]
Yea, my back should be good soon,the whole thing was a wierd, I just slept funny, I hadn't workeduot in two days and felt fine and woke up on the third day in bits!! So I got a new bed yesterday, much better. Most of the work I have been doing is to help my back, I am not pushing much yet, I didn't push the front squat's much.


[QUOTE=Vanessa Sisson;489286]Hi Nik!
YAY for making a comeback. So, are you getting brave and trying some new gymnastics work? Looks like fun. I think I am going to be joining you soon. ;)[/QUOTE]

Yea, Chuck told me that it might help my back, it did. Not easy though, I got thease red ''freckels'' on my eyelids from the strain of the levers!!:rofl:

Scott Jenkins 01-10-2009 01:55 AM

Re: Nik
 
The back lever should come before the front lever Nik. I can hit a messy back lever right now although I need someone to video or photograph it so I can see if it is as straight as I imagine. On the Front Lever I work through progressions that I read somewhere I cannot remember from Coach.

Hang on the rings so you are completely upside down and then lower your body as slow as possible through the front lever position until you hit the ground. You will at first (unless your a natural) fall through quite fast. Do this 15 times. Eventually you will be able to stop the front lever at the correct point. I have not got this far yet as my back told me to leave it alone for a while, back at it now. My goal is to have a front lever by the end of this year Nik so do not get impatient with it as it is a very hard move to perform.

Fergus Lally 01-10-2009 04:46 AM

Re: Nik
 
[QUOTE=Nik Nichols;488161]Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

time 15:15

rounds 33

I started off with a 40lbs bell(bigest we have)

I couldnt pull it up at round 4 and used a 35lbs bell
round 5 used a 25 bell
round 6 through 10 I used 20 lbs.

This was a joke, my back is still a little sore but it didn't hinder the WOD, I just sucked.

oh I did 50 weighted situps with 25lbs for my back, 3 sets 10 front squats with 95lbs for my back. I may just stop working out all together till my back iss fine, what a waste.

Thank you, and good night!!:censored:[/QUOTE]

Thats a great score on that one Nick, I did 5 rounds and it took me 10 mins lol

you must have been in bits after it!


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