Re: Nik
 

[QUOTE=Scott Jenkins;1093696]:rofl: Howdy Butt Face[/QUOTE]

HAHAHA right!! first time in a long time Ernie comes on my log and I call him a but!

Re: Nik
 

10:oo break
daily squat
115lbs x3
185lbs x1
235lbs x1
285lbs x1
320lbs (145k) x1
all easy, I though after the squats and deads yesterday that today would be harder.

Re: Nik
 

Friday 120914
Four rounds for time of:
15 foot Rope climb, 3 ascents
30 Push-ups
30 Sit-ups

time 12:59

all about the push ups. First round unbroken
second and third broke.
situps a bump really.

I did this for the rope climb, been a wile.

Scott you would have killed this with your pushups.

Re: Nik
 

3:00 break
squat cleans
135lbs x2
165lbs x1
185lbs x1
215lbs x1x1x1
225lbs(102k)x1x1x1

all good no misses tofat. The last set at 225lbs was 3 singles at my pr weight. So I am repping singles at my pr now.

On top of that I felt a bit tired and went back with a good additude and just went at it.

I though about this from Mikes gym.

MENTALITY
What is your mindset when you walk through the door at your gym? Are you dreading it because of the amount of pain that is about to be bestowed upon you, or are you stoked because it is your time to let your inner junk yard dog out. As an athlete, you should live to train. The very thought of lifting heavy weights and making yourself a badass human being should cause a surge of adrenaline to rush through your veins. I do not train to look good, but instead to turn myself into a fast, powerful, strong, and hard individual. These traits are not developed by simply showing up to train. They are developed by approaching the upcoming session like your life depends on it. What I'm referring to here is intensity and attitude. When you bring a great attitude and high intensity to the gym, I guarantee you a few things. 1) You will have more fun, 2) You will motivate the others around you and become a leader, 3) You will create a lean, mean fighting machine; therefore, making you harder to kill. You don't know what life is going to throw at you the second you walk through a door. You must be prepared for the worst, and a great place to start is with your mindset in the weight room.

Re: Nik
 

[QUOTE=Nik Nichols;1093749]Friday 120914
Four rounds for time of:
15 foot Rope climb, 3 ascents
30 Push-ups
30 Sit-ups

time 12:59

all about the push ups. First round unbroken
second and third broke.
situps a bump really.

I did this for the rope climb, been a wile.

Scott you would have killed this with your pushups.[/QUOTE]

I see that workout, looked great, I like the sit ups and push ups but my lack of rope climbing experience could of hurt me, still only know how to climb arms only, have to get on at Rob about a rope!!! again.

Re: Nik
 

[QUOTE=Scott Jenkins;1093790]I see that workout, looked great, I like the sit ups and push ups but my lack of rope climbing experience could of hurt me, still only know how to climb arms only, have to get on at Rob about a rope!!! again.[/QUOTE]

Yea, still the pushups you would have made time on. And once you get a rope, it is only like a day or two befor you figure out the foot work. I use a slower method on the rope. I wrap my foot arround the rope instead of how they do it at the games. I learned it that way and it is hard to change. Still I move pretty well with it.

It was hard not to do the CM2 but I still need the rope work.

Re: Nik
 

[QUOTE=Nik Nichols;1093781]3:00 break
squat cleans
135lbs x2
165lbs x1
185lbs x1
215lbs x1x1x1
225lbs(102k)x1x1x1

all good no misses tofat. The last set at 225lbs was 3 singles at my pr weight. So I am repping singles at my pr now.

On top of that I felt a bit tired and went back with a good additude and just went at it. [/QUOTE]

Good stuff, Nik. That extra reserve of power will serve you well at the comp. Good idea to practice those skills with a ropeclimb day. It's no fun to to smash everything but one minor element that leaves you watching guys who aren't as strong or well conditioned cruise on by you.

Re: Nik
 

[QUOTE=Patrick Haskell;1093862]Good stuff, Nik. That extra reserve of power will serve you well at the comp. Good idea to practice those skills with a ropeclimb day. It's no fun to to smash everything but one minor element that leaves you watching guys who aren't as strong or well conditioned cruise on by you.[/QUOTE]

Thanks Patrick. I hope to do well or better this year. I will be working on DUs. wall ball, box jumps and pistols among other things. I figure not next week but the week after they will post the workouts.

Next week is peak week on my heavys, so a single heavy on squats and deads and that is it. The week aftert is deload, so it fits perfect pre comp where I will be doing 60% of working max on all lifts. So 225 for a squat and about the dame for deads precomp. So like you said, as long as my skill work is sharp, I will be fresh and ready to go.

Re: Nik
 

daily squat in jeans and with my son Martin, anyone on face book will see him coaching.

bar x5
115lbs x3
185lbs x1
235lbs x1
285lbs x1
320lbs(145k) x1

easy all. No probles at all. Happy.

Re: Nik
 

A.M. warm up
10 HSPUs
20 GHDs
20 back ext
10 HSPUs
50 abmatt situps
30 squats
11 HSPUs
30 kipping pullups
30 push ups

rolled my back 2:00min'
rolled piriformus 1:00min a side
rolled hip flexers 1:00min a side

kicking drills

feeling good. A little dehydrater, but good and I will/am fixing that.

I have my 5/3/1 squat single todat whick is (327lbs)I will do 330lbs(150k) which should be fine, I was doing that everyday for a wile. But I'm excited about it. Meas finally my squats are growing to and past my daily squat numbers.

Little wile now I will be challenging my all time 1 rep (350lbs 159k) which I feel is really doable.

Re: Nik
 

10:00 break

5/3/1 squat singles
115lbs x3
185lbs x1
235lbs x1
285lbs x1
330lbs(150k) x1

all good, last rep slow and I was fighting my knees but it came up steady and smooth. Bring on the next cycle!! (dang the deload week next week!:ranting2: )

Re: Nik
 

Monday EMOM DAYOn September 16th, 2012,
Every Minute on the Minute Day

•10 x 12 Seconds max reps every minute on the minute of Thrusters (60/40kg)
•10 x 14 Seconds max reps every minute on the minute of C2B Pullups
•10 x 16 seconds max reps every minute on the minutes of Box Jumps (30"/24")
•10 x 20 Seconds max reps every minute on the minute of KB Swings (32/16kg)

thrusters:2,3,4,3,3,3,4,4,4,3 =33 reps
C2B :8,8,9,10,10,10,9,8,8,8=88 reps (1 miss)
box jump:6,6,5,5,5,6,6,6,6,6,5,5=67reps(yes 12 rounds, look below)
KB :7,7,5,5,5,6,6,6,7,7=67reps

total:225reps

ok, good workout,
thrusters I only got 2 reps on first round because I had to start the clock and then walk over to the bar.
as long as I was sloid I could get 4 reps, byt if I bobbled a little I lost a rep.

pullups I just did 8 and looked at the clock, then added another rep, and dropped off and looked at the clock. I couldn't see it wile I was doing pullups, so first few rounds was seeing where I could go. Then I fatigued at the end.

box jumps I screwed up the time and was doing 14second sets. I did not realize it till set 8, so I finished all 10 sets at 14 seconds and did 2 more sets of 10 to get total time. one miss on box jumps

KB swings was weak. I could have atleast got another rep per round, but the recovery was really bad, so I backed off to recover and stay steady through out. I feel I could have done a rep or two more. I saying that, my shoulders were hurting on the later rounds and are hurting now.

I did not have time for the jog, I finished on the time to get back to work.

I love the volume today.

Re: Nik
 

Great work Nik, I hear you on the thrusters, if I went dead smooth I could just force out 6, with a wobble it was 5. YOU GOT ME BY ONE ON THE C2B!!! Nice work, we smashed everyone else at CM2 on those, thats because we done them C2B only for so long.

Re: Nik
 

[QUOTE=Scott Jenkins;1094291]Great work Nik, I hear you on the thrusters, if I went dead smooth I could just force out 6, with a wobble it was 5. YOU GOT ME BY ONE ON THE C2B!!! Nice work, we smashed everyone else at CM2 on those, thats because we done them C2B only for so long.[/QUOTE]

HA!! Nice on the C2B, remember the days of watching your own stop watch at the globo? The pull ups were tough there.

Yea, at the 60k thruster, they had to be dead right to get a good set, if it was off at all and you had to ajust, it cost alot!

Loved it though. Can't wait for another workout like it.

Re: Nik
 

[QUOTE=Nik Nichols;1094293]HA!! Nice on the C2B, remember the days of watching your own stop watch at the globo? The pull ups were tough there.

Yea, at the 60k thruster, they had to be dead right to get a good set, if it was off at all and you had to ajust, it cost alot!

Loved it though. Can't wait for another workout like it.[/QUOTE]

You will have to splash out on a wall timer Nik, I forget how good I have got it now with the classes and clock and all that compared to before!!

OH yes and I noticed a 150k squat congrats , thats 330lb in Texan money :highfive:

Re: Nik
 

[QUOTE=Scott Jenkins;1094313]You will have to splash out on a wall timer Nik, I forget how good I have got it now with the classes and clock and all that compared to before!!

OH yes and I noticed a 150k squat congrats , thats 330lb in Texan money :highfive:[/QUOTE]

Yea, I have been thinking about a wall clock. I want another bar though. Hard to decide on what to spend on.

Thanks on the squats.
deload next week, comp that weekend
then
5x301lbs(136k)
3x320lbs(145k)
1x340lbs(154k)

I will admit that the 5/3/1 program is slow gains, but it has done me well.

Re: Nik
 

[QUOTE=Nik Nichols;1094277]Monday EMOM DAYOn September 16th, 2012,
Every Minute on the Minute Day

•10 x 12 Seconds max reps every minute on the minute of Thrusters (60/40kg)
•10 x 14 Seconds max reps every minute on the minute of C2B Pullups
•10 x 16 seconds max reps every minute on the minutes of Box Jumps (30"/24")
•10 x 20 Seconds max reps every minute on the minute of KB Swings (32/16kg)

thrusters:2,3,4,3,3,3,4,4,4,3 =33 reps
C2B :8,8,9,10,10,10,9,8,8,8=88 reps (1 miss)
box jump:6,6,5,5,5,6,6,6,6,6,5,5=67reps(yes 12 rounds, look below)
KB :7,7,5,5,5,6,6,6,7,7=67reps

total:225reps

ok, good workout,
thrusters I only got 2 reps on first round because I had to start the clock and then walk over to the bar.
as long as I was sloid I could get 4 reps, byt if I bobbled a little I lost a rep.

pullups I just did 8 and looked at the clock, then added another rep, and dropped off and looked at the clock. I couldn't see it wile I was doing pullups, so first few rounds was seeing where I could go. Then I fatigued at the end.

box jumps I screwed up the time and was doing 14second sets. I did not realize it till set 8, so I finished all 10 sets at 14 seconds and did 2 more sets of 10 to get total time. one miss on box jumps

KB swings was weak. I could have atleast got another rep per round, but the recovery was really bad, so I backed off to recover and stay steady through out. I feel I could have done a rep or two more. I saying that, my shoulders were hurting on the later rounds and are hurting now.

I did not have time for the jog, I finished on the time to get back to work.

I love the volume today.[/QUOTE]

Great work buddy. Especially on those C2B, you smashed my score on that. And without that clock issue, you're thrusters would've racked up a few more reps too!..

Re: Nik
 

[QUOTE=Matt Nicoll;1094327]Great work buddy. Especially on those C2B, you smashed my score on that. And without that clock issue, you're thrusters would've racked up a few more reps too!..[/QUOTE]

Yea, I would have gotte a few more thrusters, but I do what I have to, no big deal. I slacked on the KB, wish i was there with you guys to keep me straight and push harder.

Re: Nik
 

[QUOTE=Nik Nichols;1094331]Yea, I would have gotte a few more thrusters, but I do what I have to, no big deal. I slacked on the KB, wish i was there with you guys to keep me straight and push harder.[/QUOTE]

Be good to have you here it'd definitely help push us both harder! Nothing like proper competition to help grind a few more reps out!

Re: Nik
 

[QUOTE=Matt Nicoll;1094333]Be good to have you here it'd definitely help push us both harder! Nothing like proper competition to help grind a few more reps out![/QUOTE]

Excatly! Use it fella, use it for all you can squeeze if for. I'm usually on my own. So I slack off with out knowing it.

Re: Nik
 

[QUOTE=Nik Nichols;1094344]Excatly! Use it fella, use it for all you can squeeze if for. I'm usually on my own. So I slack off with out knowing it.[/QUOTE]

It's easy to take you're foot off the gas training alone I know i've done it. I think anyone would improve their scores by going head to head with other guys. But still logging scores on here is a good way to spur each other on. I know i've got a whole way to go to catch up with some of your squat and clean numbers. It's great having that motivation to get better.

Re: Nik
 

A.M. warm up

10 HSPUs
30 GHDs with 10lbs
30 back ext with 25lbs
10 HSPUs hands on 10lbs bumpers 8/2
30 abmatt situps 25lbs over head
30 squats
10 HSPUs hands on 10's 8/2
30 kipping pullups
30 pushups

kicking drills
rolled my back 2:00min
rolled piriformus 2:00min a side
rolled hip flexers 2:00min a side

Re: Nik
 

10;00 break
Daily squat

115lbs x3
185lbs x1
235lbs x1
285lbs x1
320lbs(145k) x1

felt good and fast, last rep slower, but solid and easy.

Re: Nik
 

Squat snatch
75lbs x1
95lbs x1
125lbs x2
135lbs x1
140lbs x1

all I had time for. The 140 was easy.

TuesdayOn September 17th, 2012,

For time:

•Run 800m
•80 Double Unders
•40 Hand-release-press-ups
•Run 600m
•60 Double Unders
•30 Hand-release-pressups
•Run 400m
•40 Double Unders
•20 hand release press-ups

time 18:30

runs good, first one was 4:18, not bad. The rest I did not time each

DUs first round terreble, after the run it was hard to get them together. It wasnt till reps 25 or so (where it was a few at a time befor that) till I got it going, then to 50, then to 80. But lost alot of time tripping on the rope at first.

second round was 10, 30, 60
third was 6 then 40

pushups were fun. It was all about taking pain in the first round. They were slow but steady, Fore arms and shoulders hurt on the runs after the push ups.

fun work, I gave it my all and was moving as much as I could. All about skill on this one, that and speed in the runs.

Re: Nik
 

Nice work Nik, all about whether the doubles are flowing, today Matt Nichols could not get the doubles going, I got lucky and they were there. PS Run faster, think I got back in around 3.18 from first run, I know you could go quicker than 4 minutes, just decide in your head you are faster.

Started at new work place today, 3:45 minutes of travel, great fun!

Re: Nik
 

[QUOTE=Scott Jenkins;1094603]Nice work Nik, all about whether the doubles are flowing, today Matt Nichols could not get the doubles going, I got lucky and they were there. PS Run faster, think I got back in around 3.18 from first run, I know you could go quicker than 4 minutes, just decide in your head you are faster.

Started at new work place today, 3:45 minutes of travel, great fun![/QUOTE]

You are right on the running. I will push harder next run. GLad to hear your DUs were on.

Re: Nik
 

[QUOTE=Nik Nichols;1094575]Squat snatch
75lbs x1
95lbs x1
125lbs x2
135lbs x1
140lbs x1

all I had time for. The 140 was easy.

TuesdayOn September 17th, 2012,

For time:

•Run 800m
•80 Double Unders
•40 Hand-release-press-ups
•Run 600m
•60 Double Unders
•30 Hand-release-pressups
•Run 400m
•40 Double Unders
•20 hand release press-ups

time 18:30

runs good, first one was 4:18, not bad. The rest I did not time each

DUs first round terreble, after the run it was hard to get them together. It wasnt till reps 25 or so (where it was a few at a time befor that) till I got it going, then to 50, then to 80. But lost alot of time tripping on the rope at first.

second round was 10, 30, 60
third was 6 then 40

pushups were fun. It was all about taking pain in the first round. They were slow but steady, Fore arms and shoulders hurt on the runs after the push ups.

fun work, I gave it my all and was moving as much as I could. All about skill on this one, that and speed in the runs.[/QUOTE]

Sounds like it was a DU troublesome day for us both buddy!. Definitly agree with the arm fatigue..was shaking them out constantly on the runs in time for the next load of DU's which obviously didn't work! :biglaugh:

Re: Nik
 

[QUOTE=Matt Nicoll;1094623]Sounds like it was a DU troublesome day for us both buddy!. Definitly agree with the arm fatigue..was shaking them out constantly on the runs in time for the next load of DU's which obviously didn't work! :biglaugh:[/QUOTE]

HAHAHA same here on shaking the arms out on therun. like you said though I got back and struggled with them. That and I'm not fast on my run. I need to work on it like Scott said. Will be pushing on it now.

Re: Nik
 

3:00 break
couch stretch with band 2:00min a side
ham stretch with band 2:00min a side
calf stretch 2:00min a side

Re: Nik
 

A.M. warm up
10 HSPUs on 10lbs bumper plates 3/5/2
20 GHDs with 25lbs
20 back ext with 25lbs
10 HSPUs
20 abmatt situps with 25lbs over head
20 squats
10 wide C2B dead hangs
20 pushups
10 close over hand grip dead hang

kicking drills
rolled my back 2:00min
rolled piriformus 2:00min a side
rolled hip flexers 2:00min a side

left lower back sore. I will srtetch and hydrate today to get it going.

HSPUs rough today, I figure it is from the snatches/hand raise pushups from yesterday.

Re: Nik
 

10:00 break stretch

leg on table hip stretch
rolled gluted 2:00min a side
lunge stretch pushing hips down and belly twards foot 2;00min a side
calf stretch 2:00min a side

Back is feeling much better.

Re: Nik
 

Lunch

30 abmatt situps with 45lbs over head

butterfly splits with 35lbs plates on knees 3:00min
rolled calves 2:00min a side
rolled glutes 2:00min a side

Re: Nik
 

3:00 break
ball in knee pit 2:00min a side
rolled quats 3:00min a side
rolled calves 2:00min a side

Re: Nik
 

A.M. warm up
10 HSPUs
30 GHDs (hard, left side lower back painful)
30 back ext
10 HSPUs
30 abmatt situps
30 squats
10 HSPUs
30 kipping pull ups (tough today)

kicking drills
rolled my back 2:00min a side
rolled piriformus 2:00min a side

forgot to roll hip flexers

Re: Nik
 

10:00 break
daily squat and 5/3/1 dead lift

squat
115lbs x2
185lbs x1
235lbs x1
285lbs x1
320lbs(145k)x1

last rep slow

5/3/1 dead lift single at 350lbs(159k)
115lbs x1
205lbs x1
255lbs x1
205lbs x1
330lbs x1
305lbs(159k) x3

all good, felt strong, I videoed it and see my butt is going up forst. Need to work on that.

Re: Nik
 

WOD
5 rounds for time of:
3 Snatch 120lbs(54k)
10 Pistols
30 Double-unders

time 12:49

snatches in singles, missed 1 rep
pistols SLOW and missed 1 rep( fell on my rear)
DUs broken but okish.

THe workout would have been better if i had not squatted and dead lifted earlier. Legs were tire starting out but I feel ok with that.

I did this workout for the up coming comp next Sat. I will be working on fast this next week.

Re: Nik
 

3:00 break

rolled the left side middle back 3:30 min. Seems I got that ''rib out'' thing and am sore there. I will be hydrating and rolling it. It feels minor so I hope it gos away quickly.

Re: Nik
 

This was yesterdays dead lift. I'm posting this to see if I can get it on here. I'm working on something else and need to know I can post on CF.

WFS [url]http://www.youtube.com/watch?v=yTsSKv-iJ1I[/url]

Yes I see my butt going up first. The weight is 158k, 350lbs

Re: Nik
 

Here is yesterdays daily squat WFS [url]http://www.youtube.com/watch?v=jQ2PaaBZ2iY&feature=youtu.be[/url]

Re: Nik
 

A.M. warm up
10 HSPUs
30GHDs
30 back ext
10 HSPUs
30 abmatt situps
30 squats
10 HSPUs
10 Wide C2B dea hangs
10 close over hand dead hangs
10 close under hand dead hangs

rolled my back 2:00min
middle back still sore, I will have to see how it feels for squats and the workout.