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-   -   Nik (https://board.crossfit.com/showthread.php?t=33554)

Nik Nichols 01-25-2013 12:45 PM

Re: Nik
 
lunch

I was going to do the HSPU DU workout form the mainpage but it was messing with my back so I bunched instead.

bench press
135lbs x3
185lbs x3
205lbs x3
220lbs(99.7k) x3x3x3

got better as I went. last set was better then the first.

6 set of 5 strict ring dips. 5 reps on the min.

I am working on inverted rope climb and I got 4 pulls up the rope today. I am finally getting the feel for it.

Nik Nichols 01-25-2013 02:48 PM

Re: Nik
 
3:00 break

another attempt at the inverted rope climb, I got four hand pulls but really that was maybe 2 feet, then my hands gave out.

rolled my back 2:00min on base ball peanut
rolled my back 2:00min on foam roller.

Eric Shuty 01-25-2013 10:27 PM

Re: Nik
 
That's some decent benching for your body weight....especially since you don't seem to do it very often. How often are you doing it and what had dictated when you do it?

Nik Nichols 01-26-2013 08:11 AM

Re: Nik
 
[QUOTE=Eric Shuty;1129695]That's some decent benching for your body weight....especially since you don't seem to do it very often. How often are you doing it and what had dictated when you do it?[/QUOTE]

Thanks, over the last 3 weeks or so I have started to bench. It was you that got me doing it to help my press. I have not pressed in a week because I tweaked my back but bench is good. Oh and I am benching like the link you posted( as best I can follow) So it isd a full body movement.


Also I can see now even at my weight how hard it is with out a spot. I feel I have more in me but failier is tricky at best.

I am benching twice a week and this week added in bent over rows too. I hope to be back to squat and deads next week but we will see how my back is then

Nik Nichols 01-28-2013 08:41 AM

Re: Nik
 
A.M. warm up
10 HSPUs
10 GHDs
10 back ext
10 push ups
10 close over hand dead hangs
10 squats

rolled my back 2;00min
rolled piriformis 2:00min a side
rolled hip flexers 2:00min a side

squat
bar x3
135lbs x3

running late this morning.

I still have my head cold and it is robbing my of sleep so I was late getting in. Back seems alot better, we will see what I can squat in a little wile. I pray for a good squat, I miss it.

Nik Nichols 01-28-2013 10:00 AM

Re: Nik
 
10:00 break
daily squat (finally a little weight)

135lbs x1
185lbs x1
235lbs x1
285lbs x1
330lbs(150k)

not bad. My back is not 100% and I had some twinges. That is whay I did not go heavier or more reps.

Patrick Haskell 01-28-2013 11:43 AM

Re: Nik
 
I see you are getting almost back to your training weight. That's good. Have you tried DLing light to see how that feels on your back? When the mid-back is bothering me (usually from the L1-T12 hinge that I used to revert to on heavy overhead work), I found that squats would be uncomfortable, but the traction of a pull actually felt good. YMMV.

Nik Nichols 01-28-2013 12:34 PM

Re: Nik
 
[QUOTE=Patrick Haskell;1130374]I see you are getting almost back to your training weight. That's good. Have you tried DLing light to see how that feels on your back? When the mid-back is bothering me (usually from the L1-T12 hinge that I used to revert to on heavy overhead work), I found that squats would be uncomfortable, but the traction of a pull actually felt good. YMMV.[/QUOTE]

I will try it out and see. I tried last week and it was just to sore across the board. Even today got a bit sore and twingy. I will still take it easy.

Nik Nichols 01-28-2013 12:40 PM

Re: Nik
 
Monday January 28 2013

monday: burgener warm up

1. one and 1/4 front squat: heavy single

bar
135lbs
165lbs
185lbs
235lbs(106.5k)

my mid back was getting tight and sore, so I stopped here.

2. snatch: work up to 80%x1x5
120lbs(54k) all ok same sore on my back.

3. clean and jerk: same as snatch.
185lbs all good, easy weight but after every reps I would get this big pain in my head ( sinus pressure for my cold) so this weight was fine I guess.

4. sit ups x 100.
Done easy in one set.

Glad for something. Not 100% like I would like. but good progress. Feeling a bit tired and weak but ok.

Nik Nichols 01-28-2013 02:51 PM

Re: Nik
 
3:00 short break

walked 1/2 mile.


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