Re: Nik
 

[QUOTE=Laurie Smith;875921]Your workouts are looking pretty interesting.[/QUOTE]

Thanks, it is different and fun allthough the weight now on the press has be a bit afraid to do alot of extras.

Here is a link to the whole program so yuo can see the workouts.

WFS [url]http://whole9life.com/the-603-ptp/[/url]

Re: Nik
 

3:00 break

3set 10 rep
deadhang pullups
pushups.

( I had to do something)

Re: Nik
 

[QUOTE=Nik Nichols;875927]Thanks, it is different and fun allthough the weight now on the press has be a bit afraid to do alot of extras.

Here is a link to the whole program so yuo can see the workouts.

WFS [url]http://whole9life.com/the-603-ptp/[/url][/QUOTE]

Oh cool. Thanks!

Re: Nik
 

I got a feeling your going to get some penalties later in the week when you use that 400m run time again Nik. Great work on the 130lb x 3, pushing up all the time.

Re: Nik
 

[QUOTE=Scott Jenkins;876162]I got a feeling your going to get some penalties later in the week when you use that 400m run time again Nik. Great work on the 130lb x 3, pushing up all the time.[/QUOTE]

Yea, it is a hard thing to run as hard as you can knowing you aresetting yourself up to do thrusters!! But I couldn't slack on it though. I'll do the work.

Thans on the press, it is really getting challenging now.

Re: Nik
 

A.M. warmup

30 GHDs
30 abmatt situps 25lbs
3sets 5 reps deadhang pullups
3sets 10 reps pushups(inbetween the pullups)
30 air squats (saving my shoulders)

Re: Nik
 

ok so yesterday they were working on my computer so i didn't get to post at all, let me see if I cna remember and catch up.

Yestersay 12?07/10

10:00 break was rolling my shoulders

DAY THIRTY
Buy-in: Dislocates, rotational dislocates + Tucker’s walking lunge hamstring stretch

603 PTP

Deadlift deload day

Set 1: 245lbs x5reps
Set 2: 225lbs x5reps
Press deload

Set 1: 120lbs x5reps
Set 2: 105lbs x5reps
Then, practice your handstands for 10 – 20 minutes. Work forward rolls, handstand forward rolls, wall handstands or free-standing, even handstand push-ups. Any variation – just practice the skill.

I did some handstand forward rolls, but mostly I did a HSPU ladder from 1-7reps and I got 5 reps on the 8th set.


3:00 break

1 rep every 30 second for 10 min deadhang MU, I ended up doing 11 reps total. i wanted to go for 15 min but that would have been my whole break and I needed to eat.

Re: Nik
 

Ok for today. My back is a bit sore, so I will roll and not do much of a ''warm up'' today. I'll post it up in a bit.

Re: Nik
 

Nice skill work yesterday Nik and I bet your deload session was for time :p

Be careful you stretch everything out today and keep that back healthy.

Re: Nik
 

[QUOTE=Scott Jenkins;876821]Nice skill work yesterday Nik and I bet your deload session was for time :p

Be careful you stretch everything out today and keep that back healthy.[/QUOTE]

Will do on the back and I'll take each lift as it comes, I wont let my pride get me injured.

Re: Nik
 

[QUOTE=Nik Nichols;876835]Will do on the back and I'll take each lift as it comes, I wont let my pride get me injured.[/QUOTE]

This is pretty much the hardest thing to do EVER IN LIFE. But good that you recognize it and are consciously working on it!

Also, your workouts are really interesting, I'm enjoying watching you explore these and gradually work heavier too. Nicely done!

Re: Nik
 

10:00 break

rolled my back and streched my hips.

Re: Nik
 

DAY THIRTY-ONE
Buy-in: Jump rope, 3:00


603 WOD

Deadlift

Set 1: 250lbs x5reps
Set 2: 225lbs x5reps
Press

Set 1: 125lbs x5reps
Set 2: 115lbs x5reps
Cash out: “Annie”.
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups, anchored no matt.

time 7:40
last time 7:10
last time 8:44
last,last time 11:10
last,last,last time 13:14

Du's I didn't to well on the 50 reps of DUs 40 I don't remember 30 broke once
20 unbroke 10 broke once.

Re: Nik
 

Annie is one of my favorite workouts.

Re: Nik
 

[QUOTE=Laurie Smith;876970]Annie is one of my favorite workouts.[/QUOTE]

Yea, its a good one, I just wish my dang DU's were on point!! That 40 seconds was resetting for another go after misses.

Re: Nik
 

[QUOTE=Nik Nichols;877027]Yea, its a good one, I just wish my dang DU's were on point!! That 40 seconds was resetting for another go after misses.[/QUOTE]

I've only had one Annie where I made almost all du's. All the others I miss about every 10-20.

Re: Nik
 

[QUOTE=Laurie Smith;877033]I've only had one Annie where I made almost all du's. All the others I miss about every 10-20.[/QUOTE]

Same here give or take. But the last time I got bigger chunks.

Re: Nik
 

3:00 break

2 pos cln+jerk: floor, mid thigh: work up to 135lbsx2+1x5

been a wile for me to do cleans, I mean it wasnt heavy, but my form took a wile to get right again. I love cleans.

Re: Nik
 

Nice work on Annie Nik, you never know what your going to get out of that, bit of luck involved with the misses. You will get sub 7 next time I bet.

Re: Nik
 

[QUOTE=Scott Jenkins;877218]Nice work on Annie Nik, you never know what your going to get out of that, bit of luck involved with the misses. You will get sub 7 next time I bet.[/QUOTE]

Yea, no worries, last time my DUs were on point, this time they were not as good. It wasnt for the lack of trying, I figure all the presses we are doing has something to do with it. After we started this program my du's have been less.

so we are almost done we have only to do a 1rep max of SP and deads. We will do the press tomorrw and deads on sat. I will be back on the main page next week for a wile and see how it has helped me.

Re: Nik
 

[QUOTE=Nik Nichols;877270]Yea, no worries, last time my DUs were on point, this time they were not as good. It wasnt for the lack of trying, I figure all the presses we are doing has something to do with it. After we started this program my du's have been less.

so we are almost done we have only to do a 1rep max of SP and deads. We will do the press tomorrw and deads on sat. I will be back on the main page next week for a wile and see how it has helped me.[/QUOTE]

Whenever I train shoulders then do double unders they always suffer, you use a lot more shoulder power than you think on doubles, I have had veins sticking out in my shoulders before after a big set of them. Be good to see how you do on your 1 rep maxes.

Re: Nik
 

[QUOTE=Scott Jenkins;877278]Whenever I train shoulders then do double unders they always suffer, you use a lot more shoulder power than you think on doubles, I have had veins sticking out in my shoulders before after a big set of them. Be good to see how you do on your 1 rep maxes.[/QUOTE]

I figure that is it. I hope for alot on the press, and feel pretty confident on the deads!!

Re: Nik
 

3:00 break

More rolling on the frond of my shoulders almost 5min on the right, 3 min on the left.

Re: Nik
 

A.M. warm up I only had a few min so I got 30 GHDs in. I was up at 3am with Martin and didn't get in on time to do my usual warm up.

Oh Scott our program is changed. We will max on Mon and tues. Brady can't come in on sat and changed it on me. So it is usuall deas and press today and that stuped 400m run with the thruster penalty workout again. So looks like wednessday or thursday I'll be back on the mainpage, it depends on how I feel after the deads and what the mainpage posts.

Re: Nik
 

10:00 break

ok so todays Mobility workout is to get 10 sets of 1;00 hit streches today.

I did 1 min earlier and just did 2min each side which I will only count for 1 session and still have 8 to go.

I'm kind of in a poor mood for no real reason. I'm not sure why, it just is. I figure it will pass pretty quick but I just felt a need to post it. I figure some prayer and heavy lifting will fix it!

Re: Nik
 

Shoulder press MAX 1 rep

old pr WAS 140lbs
new pr is 150lbs!

I'm so happy with that. 10pund jump in press!! So the program is so worth it if you can stick it out. I missed 155 twice, got to eye level and just fell, but I don't care.

So it is rest the weekend and hit deads on Monday.

Re: Nik
 

GREAT JOB Nik, congrats on that PR. 10lbs is a great jump.

Re: Nik
 

[QUOTE=Shane Atkinson;877841]GREAT JOB Nik, congrats on that PR. 10lbs is a great jump.[/QUOTE]

Thanks I know, press is so hard to gain on. We have been doing a press deadlift program and I have to say it paid off for me so far, deads Monday, I can't wait.

Re: Nik
 

[QUOTE=Nik Nichols;877834]Shoulder press MAX 1 rep

old pr WAS 140lbs
new pr is 150lbs!

I'm so happy with that. 10pund jump in press!! So the program is so worth it if you can stick it out. I missed 155 twice, got to eye level and just fell, but I don't care.

So it is rest the weekend and hit deads on Monday.[/QUOTE]

Congrats! Id love to get a PR like that on my press! Getting closer to BW too, Whats your current Deadlift PR?

Re: Nik
 

[QUOTE=Lucas King;877877]Congrats! Id love to get a PR like that on my press! Getting closer to BW too, Whats your current Deadlift PR?[/QUOTE]

Thanks Mr King, it is getting close to body weight finally. That is a huge pr for me.

My current deadlift max is 340lbs. I remax on Monday and expect 365 370 or more. I have just finished a deadlift press program and now is time to see the pay off. It is a good strenth program with metcon too.

Re: Nik
 

[QUOTE=Nik Nichols;877834]Shoulder press MAX 1 rep

old pr WAS 140lbs
new pr is 150lbs!

I'm so happy with that. 10pund jump in press!! So the program is so worth it if you can stick it out. I missed 155 twice, got to eye level and just fell, but I don't care.

So it is rest the weekend and hit deads on Monday.[/QUOTE]

Brilliant work Nik, a 10lb gain on the shoulder press is no joke, by far the hardest lift to gain strength on !! :pepper:

Oh yes , you still have not posted a pic of yourself in that film , seeing as you promised one I may have to bring in the stirry man if I have to ask again.

Re: Nik
 

Great work,nik! Congrats on PR!:highfive:

Re: Nik
 

I forgot, let me see if I can post this photo. WFS if it posts.

[url]http://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs919.snc4/73245_446264642333_641202333_5585124_799173_n.jpg[/url]

I'm the one with the weapon. Laugh it up guys!!

Re: Nik
 

[QUOTE=Scott Jenkins;878135]Brilliant work Nik, a 10lb gain on the shoulder press is no joke, by far the hardest lift to gain strength on !! :pepper:

Oh yes , you still have not posted a pic of yourself in that film , seeing as you promised one I may have to bring in the stirry man if I have to ask again.[/QUOTE]


Thanks on the press. It was a great day. Brady hit 10 or 15pounds over also, so it was worth the time so far.

For me. I hit my old pr and and it went right up, and befor I even put the bar down I knew I was going to pr. I can't wait for Monday and see what we can do for deads.
[QUOTE=Marianne Urbanski;878138]Great work,nik! Congrats on PR!:highfive:[/QUOTE]

Thank you, thank you, it was fun and it is good to know and see the results.

Re: Nik
 

Nice work Nik!!!:highfive:

Re: Nik
 

That's a great photo Nik, you really look the part standing there with that gun, did they let you take it home.

Re: Nik
 

[QUOTE=Ben Moore;878253]Nice work Nik!!!:highfive:[/QUOTE]
Thaks Ben, I bet that isn't even a warm up for you, but I'm real happy with it.
[QUOTE=Scott Jenkins;878333]That's a great photo Nik, you really look the part standing there with that gun, did they let you take it home.[/QUOTE]

HAHA no that prop is Cathy's brothers. It was fun though. Walking arround with it and giving everyone the hard look!!;)

Re: Nik
 

So more streching and rolling today and I hope a big pr tomorrow. I can't wait. Brady is already wanting to start the program again with squats and press now, but I want to go off it a bit and test out the new strenth.

Re: Nik
 

[QUOTE=Nik Nichols;877834]Shoulder press MAX 1 rep

old pr WAS 140lbs
new pr is 150lbs!

I'm so happy with that. 10pund jump in press!! So the program is so worth it if you can stick it out. I missed 155 twice, got to eye level and just fell, but I don't care.

So it is rest the weekend and hit deads on Monday.[/QUOTE]

Great f$&@ing pr nik!! That's an awesome jump on the press!! Happy for ya bud! Oh and you look like you were born to play A hitman like in that picture!

Re: Nik
 

[QUOTE=Nik Nichols;878248]I forgot, let me see if I can post this photo. WFS if it posts.

[url]http://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs919.snc4/73245_446264642333_641202333_5585124_799173_n.jpg[/url]

I'm the one with the weapon. Laugh it up guys!![/QUOTE]

lol you bad mother****er!!

waiting on the deads results Nik! Show me a PR buddy!!