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

Scott Jenkins 05-02-2014 08:29 AM

Re: Nik
 
[QUOTE=Nik Nichols;1229679]10:00 break
squat
bar x3
135lbs x1
235lbs x1
285lbs x1
315lbs x3
315lbs x3
320lbs x3

all easy. Second set at 315 was rough on form but not bad, I just needed to focus.[/QUOTE]

Amazed your still continuously squat without any knee aches, when I go squat mad I usually got stopped... I might be starting a squat cycle this week, tendonitis from all the qualifiers and competitions.

Nik Nichols 05-02-2014 08:39 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1229681]Amazed your still continuously squat without any knee aches, when I go squat mad I usually got stopped... I might be starting a squat cycle this week, tendonitis from all the qualifiers and competitions.[/QUOTE]

Yea, it has been good, no knee pain, left quad is more sore then the other, but not bad. Next week is deload and that does help, 3 week in a row of squatting heavy wears me down.

Andrew Bell 05-02-2014 08:47 AM

Re: Nik
 
[QUOTE=Nik Nichols;1229685]Yea, it has been good, no knee pain, left quad is more sore then the other, but not bad. Next week is deload and that does help, 3 week in a row of squatting heavy wears me down.[/QUOTE]

So on your deload you'll only go down to what, 85% of your 1RM? :p:rofl:

Hope you're well bud.

Nik Nichols 05-02-2014 11:17 AM

Re: Nik
 
[QUOTE=Andrew Bell;1229687]So on your deload you'll only go down to what, 85% of your 1RM? :p:rofl:

Hope you're well bud.[/QUOTE]

HAHAHA, no, finally I have learned the value of deload 60,65% for me. I am doing good, feeling good, thanks, how about you?

Nik Nichols 05-02-2014 11:18 AM

Re: Nik
 
''full'' snatch
65lbs x2
95lbs x2
125lbs x2
135lbs x2
145lbs x2
125lbs x1

stopped there for my shoulder started hurting. Weighted pullups at 3:00.

Nik Nichols 05-02-2014 01:20 PM

Re: Nik
 
3:00 break
12:00min EMOM

3 reps weighted strict chin ups with 45lbs plate.
Easy enough.

Nik Nichols 05-05-2014 12:51 PM

Re: Nik
 
played tennis on Friday night for a couple of hours. Fun.

Nik Nichols 05-05-2014 12:52 PM

Re: Nik
 
A.M. warm up
10 reps all
GHDs
back ext
pushups
situps
pull ups ( strict)
squats

rolled my back 1:0min
rolled piriformis 1:00min a side
rolled hip flexers 1:00 mind a side

Nik Nichols 05-05-2014 12:54 PM

Re: Nik
 
deload squat 60% of working max 235lbs
bar x5
135lbs x5
235lbs x5

easy peasy.

50 sit ups

all I could do, there was alot of work going on so I did not have room.

Nik Nichols 05-06-2014 06:51 AM

Re: Nik
 
A.M. warm up
10 reps all
GHDs
back ext
push ups
sit ups
squats
strict chin ups


rolled my back 2:00 min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side


really tired and my back is sore today.

Nik Nichols 05-06-2014 08:28 AM

Re: Nik
 
10:00 break
deload daily squat
bar x3
135lbs x1
235lbs x1
255lbs x1

easy.

Nik Nichols 05-06-2014 11:08 AM

Re: Nik
 
3 rounds for time
10 power cleans and push jerk
400 meter run

time 10:49

I tried to pace it better as it is deload week, runs were light but honestly on the last round it took all I had to just run at all.

Nik Nichols 05-07-2014 07:03 AM

Re: Nik
 
05/06/14
1 hour of tennis last night.

Nik Nichols 05-07-2014 07:04 AM

Re: Nik
 
A.m. warm up
10 reps all
GHDs
back ext
push ups
squats
kipping pull ups
sit ups

rolled my back 2:00 min
rolled piriformis 1:00 min a side
rolled hip flexers 1:00 min a side
calf stretch 1:00min a side

Nik Nichols 05-07-2014 08:44 AM

Re: Nik
 
10:00 break
deload daily squat
bar x3
135lbs x1
235lbs x1
255lbs x1

easy.

Nik Nichols 05-07-2014 01:31 PM

Re: Nik
 
deload bench press
bar x10
135lbs x5
155lbs x5
175lbs x5
185lbs x5

8x20seconds sled drag with 205lbs tire.

Nik Nichols 05-08-2014 06:45 AM

Re: Nik
 
A.M. warm up
10 reps all
ghds
back ext
squats
push ups
sit ups
pull ups

rolled my back 1:00 min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

bad night and tired today.

Nik Nichols 05-08-2014 08:27 AM

Re: Nik
 
10:00
deload
squat
bar x3
135lbs x1
235lbs x1
255lbs x1

easy.

Nik Nichols 05-08-2014 12:04 PM

Re: Nik
 
clean and jerk deload
135lbs x1
165lbs x1
185lbs x1x1x1x1x1

5 sets 10 reps sit ups with 45lbs plate over head.

Nik Nichols 05-08-2014 01:29 PM

Re: Nik
 
3:00 break

2 reps every 20 seconds to 30 reps.

weighted pull ups with 45lbs plate.

Nik Nichols 05-09-2014 08:22 AM

Re: Nik
 
A.M. warm up
10 reps all

GHDs
back ext
kipping pull ups
squats
push ups
sit ups

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

Nik Nichols 05-09-2014 08:23 AM

Re: Nik
 
10:00 break
deload
squat
bar x3
135lbs x1
235lbs x1
255lbs x1

Nik Nichols 05-09-2014 12:26 PM

Re: Nik
 
Ugh what a day.

I was going to do CM2s MU workout but the forklift is down so no rings. Then I had to work through lunch and only got a few mins to do anything.

Deload
dead lift
135lbs x5
165lbs x5
185lbs x5

deload
press
bar x10
95lbs x5
115lbs x5
125lbs x5

Nik Nichols 05-12-2014 07:38 AM

Re: Nik
 
A.M. warm up
10 reps all
kipping pull ups
GHDs
back ext
squats
pushups
situps

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

Andrew Bell 05-12-2014 08:01 AM

Re: Nik
 
[QUOTE=Nik Nichols;1229698]HAHAHA, no, finally I have learned the value of deload 60,65% for me. I am doing good, feeling good, thanks, how about you?[/QUOTE]

I'm good. Pulled my back out about a month ago and have been deloading ever since. ;)

Work has been stupid crazy busy, but it's that time of the year.

Nik Nichols 05-12-2014 12:53 PM

Re: Nik
 
five/3/1
squat
bar x5
135lbs x5
235lbs x5
285lbs x5
320lbs x5

had it for more but my left knee started to hurt on the last few reps, so I hit my point and left it.


3 sets of 15 reps weighted situps with 45lbs plate over head

hip stretch with band 1:00min a side
ham stretch with band 1:00min a side

Nik Nichols 05-13-2014 06:48 AM

Re: Nik
 
A.M. warm up
10 reps all
GHDs
back ext
dead hang chin ups
sit ups
squats
push ups

roleld my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

left knee a tiny bit sore.

Nik Nichols 05-13-2014 08:22 AM

Re: Nik
 
10:00 break
squat
bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1
360lbs x1

all good, knee was ok, left quad sore though.

Nik Nichols 05-13-2014 11:16 AM

Re: Nik
 
EMOM
full clean and split jerk
185lbs

dead lift
185lbs x5
205lbs x5
235lbs x5
235lbs x5

stopped there as my knee started getting twitchy. Short metcon at 3:00 if I can.

Nik Nichols 05-14-2014 07:16 AM

Re: Nik
 
Short A.M. warm up as I could not get the forklift started.

10 reps
pullups
situps
squats
pushups

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side.

Nik Nichols 05-14-2014 08:16 AM

Re: Nik
 
10:00 break
roll and stretch
hip stretch with leg on table 2:00min a side
ball in right knee pit 2:00min
rolled left calf 4:00min
rolled left lower quad lobe 4:00min

sore work.

Nik Nichols 05-14-2014 11:34 AM

Re: Nik
 
cindy

20:00 min AMRAP
5 pull ups
10 push ups
15 squats

paced to 20 rounds, straight through sets.

Andrew Bell 05-14-2014 12:45 PM

Re: Nik
 
[QUOTE=Nik Nichols;1230836]cindy

20:00 min AMRAP
5 pull ups
10 push ups
15 squats

paced to 20 rounds, straight through sets.[/QUOTE]

That's great work man, 20 rounds of that is tough stuff.

Nik Nichols 05-14-2014 12:58 PM

Re: Nik
 
[QUOTE=Andrew Bell;1230842]That's great work man, 20 rounds of that is tough stuff.[/QUOTE]

Thanks, though I have gotten 24 rounds befor.

Scott Jenkins 05-15-2014 03:35 AM

Re: Nik
 
[QUOTE=Nik Nichols;1230836]cindy

20:00 min AMRAP
5 pull ups
10 push ups
15 squats

paced to 20 rounds, straight through sets.[/QUOTE]

If your pacing you should of done Chelsea for 30 minutes ;)

Nik Nichols 05-15-2014 05:21 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1230896]If your pacing you should of done Chelsea for 30 minutes ;)[/QUOTE]

WOOOOO! Now I am going to have to do that! I tell you that the push ups were it for me. Chelsea looks really good though. Next week for sure.

Nik Nichols 05-15-2014 07:12 AM

Re: Nik
 
05/14/14

3:00 break
I though I was going to press, but arms and shoulders to tired. so I walked for the 15:00min after 10 reps press with bar only.

the 1 hour of tennis with Cathy and the boys. I say tennis, but at this point it is just get the ball over for a volley no score double bounce tennis.

Nik Nichols 05-15-2014 07:13 AM

Re: Nik
 
A.M. warm up
20 reps all
GHDs
back ext
push ups
sit ups
strict chin ups
strict pullups
squats

rolled my back 2:00min
rolled hip flexers 1:00min a side
rolled piriformis 1:00min a side
calf stretch 1:00min a side

quads pretty tired but ok. We will see at 10:00

Nik Nichols 05-15-2014 08:24 AM

Re: Nik
 
10:00 break
squat
bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x3
335lbs x2
335lbs x2

went well, legs a little tired from cindy, but ok.

Nik Nichols 05-15-2014 08:39 AM

Re: Nik
 
no work out at lunch, I have a lunch I have to go to.


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