Re: Nik
 

[QUOTE=Scott Jenkins;1106071]There's also £5,000 prize money to consider , shared between 4 categories, probably less for masters so looking at a good shot at £500 rather than paying to go to an event.

Don't worry nobody pastures ME!!!!!![/QUOTE]

WOOOoooo!! Nice! That would be cool to not only win but win a prize payment too. I hope you do win it.

Still, you are what 42 now? And running the gym consistantly. You age puts you in the masters which is a stronger statment of your fitness.

Re: Nik
 

“Annie”.
rest day fun


50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups, anchored no matt.

time 7:04

last time 8:41
last time 6:56
last time 7:40
last time 7:10
last time 8:44
last,last time 11:10
last,last,last time 13:14



Not bad but Dus were broken, hard not to spit the dummy on this workout, but it was ok. Situps were ok but BURNED on the last bit of each round.

Re: Nik
 

:rofl: rest day fun and you nearly spat the dummy, that's funny!!

On the masters also, hoping there's a 40-44 section for the games this year, I can't qualify in the open, too many young athletes that have trainers and do not work or work in the gym all day, the masters would give me a shot at coming to America.

Re: Nik
 

[QUOTE=Scott Jenkins;1106173]:rofl: rest day fun and you nearly spat the dummy, that's funny!!

On the masters also, hoping there's a 40-44 section for the games this year, I can't qualify in the open, too many young athletes that have trainers and do not work or work in the gym all day, the masters would give me a shot at coming to America.[/QUOTE]

HA, thanks Scott, You have a real shot at the masters for sure at your level. If there is a 40 to 45 you will make it.

Re: Nik
 

A.M. warm up
11 HSPUs
30 GHDs
30 back ext
11 HSPUs
30 abmat situps
11 HSPUs
30 squats
10 wide C2B dead hangs
10 close over heand dead hangs
10 close under hand dead hangs
30 pushups

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

Re: Nik
 

[QUOTE=Nik Nichols;1106179]HA, thanks Scott, You have a real shot at the masters for sure at your level. If there is a 40 to 45 you will make it.[/QUOTE]

That would be a great holiday!!

Re: Nik
 

[QUOTE=Scott Jenkins;1106308]That would be a great holiday!![/QUOTE]

I know it. dream come true. and watching the masters workouts , they did not SEEM to bad. One was max MUs I don't remem ber the time but I knew I could smoke them on it.

Re: Nik
 

10:00 break

daily squat
135lbs x1
195lbs x1
235lbs x1
285lbs x1
315lbs x1
335lbs(152k) x1

solid work. all reps good, last one was smooth and easy. My day to squat. it felt great. Now on to dead lift at lunch.

Re: Nik
 

dead lift 5/3/1
135lbs x3
185lbs x1
225lbs x1
245lbs x1
295lbs x1
325lbs x1
350lbs(159k) x5

all good and solid.


20, 15, 10 rep rounds for time of:
•Pullups
•Ground-to-overhead (20kg)
•* Run 800m after the round of 20's, run 600 after the round of 15's, run 400m after the round of 10's


time 14:09

all about the run. Every thing else unbroken and easy. Run was tough after the dead lift work.

Re: Nik
 

3:00 break

I wanted to clean, but my back was a little fatigued so I rolled instead. I don't think cleans were a good idea today any way, I just wanted to.

rolled glutes 3;00min a side( really sore)
rolled piriformus 2:00min a side( not bad)
rolled my back 2:00min poppy but ok. Feeling alot better.

Re: Nik
 

Rob's posted a few workouts lately where the running has been about 70% of the total workout, always notice different people near the top when this happens as not enough skill/strength work to break the Trotting Weeds down properly!

Re: Nik
 

[QUOTE=Scott Jenkins;1106499]Rob's posted a few workouts lately where the running has been about 70% of the total workout, always notice different people near the top when this happens as not enough skill/strength work to break the Trotting Weeds down properly![/QUOTE]

Yesterday's WOD would have had a totally different outcome if you replaced the GTOH with something like HSPU

Re: Nik
 

[QUOTE=Scott Jenkins;1106499]Rob's posted a few workouts lately where the running has been about 70% of the total workout, always notice different people near the top when this happens as not enough skill/strength work to break the Trotting Weeds down properly![/QUOTE]


Ha yea, I noticed alot of body weight work after the weekend.


[QUOTE=Matthew Williams;1106506]Yesterday's WOD would have had a totally different outcome if you replaced the GTOH with something like HSPU[/QUOTE]

Now that would have been fun!!

Re: Nik
 

[QUOTE=Matthew Williams;1106506]Yesterday's WOD would have had a totally different outcome if you replaced the GTOH with something like HSPU[/QUOTE]

Or made the GTOH a bar with 60k on it.

Re: Nik
 

[QUOTE=Scott Jenkins;1106539]Or made the GTOH a bar with 60k on it.[/QUOTE]

60k bar ground to over head and HSPUs, now THAT is a workout!!

Re: Nik
 

Light A.M. warm up
10 HSPUs
20 GHDs
20 back ext
10 HSPUs
20 abmat situps
20 squats

kicking drills
rolled my back 1:00min
rolled piriformus 1:00min a side
rolled hip flexers 1:00min a sode

feeling a bit rough today, bit conjested and beat up. Other wise ok, It may be stress. I have alot going on ''at home'' at the moment. (familly drama)

Re: Nik
 

3 years ago I had major "home stress". I found that the best way to get through it, for me, was to kick my own *** in my workouts! Luckily I didn't hurt myself doing all that crazy *&^. I've since learned not to take it out on myself through extreme workouts and just stick to what I've been doing. It's tough to push yourself mentally when mentally you're somewhere else. Way to hang in there and make it a priority. I hope things get better for you.

Re: Nik
 

[QUOTE=Debbie Bowden;1106550]3 years ago I had major "home stress". I found that the best way to get through it, for me, was to kick my own *** in my workouts! Luckily I didn't hurt myself doing all that crazy *&^. I've since learned not to take it out on myself through extreme workouts and just stick to what I've been doing. It's tough to push yourself mentally when mentally you're somewhere else. Way to hang in there and make it a priority. I hope things get better for you.[/QUOTE]

Thank you Debbie. I am ok, there is just alot going on with my brothers and their famillys and I can;t help but stress over their problems. I would carry it all for them and let them have the good life if I could, but i can't. So here I am going to do exaclty what you said, take my 10;00 break and squat heavy. I will feel better after, I always do.;)

Re: Nik
 

10:00 break
Daliy squat
135lbs x1
185lbs x1
235lbs x1
285lbs x1
320lbs x1
330lbs(150k) x1

all good, last rep kneees wanted to go in. I was going to hit 335lbs but I miss counted and I did not have time for more, plus the knees. Good to call it there, plus another 5 lbs is no big deal.

Re: Nik
 

Great attitude! It looks like you killed it! Good job and way to be smart about it. :)

Re: Nik
 

press
bar x3
95lbs x1
115lbs x1
135lbs x1
145lbs(66k) x1
150lbs xfxf
Just did not go. The 145 went fine, the 150 just would not go.

press
115lbs x3
130lbs x2+1
130lbs x3

75lbs x5
75lbs x5


FridayOn November 9th, 2012,

AMRAP in 9 Minutes of:
•7 Power Cleans (60/40kg)
•7 Rack Lunges (60/40kg)
•10 Bar Hop Burpees

0 rounds. the lunges hurt my left knee no matter how I tried it. So I decided to clean instead seeing did not have much time left.

185lbs x3
205lbs x1
215lbs xfxfxf
the fails I think it was landing, I'd get under the bar but not keep it. Just not my day.

Re: Nik
 

3:00 break
squat clean practice

185lbs(84k) on the min for 10:00

first 6 were rough, form all over the place, the last few settled down and were easy, I was not fighting the bar. I have neglected these and yet anothe exercize I love and have not been doing.

So much fun.

Re: Nik
 

Press looks great Nik...keep up that hard work. You are killing it.

Re: Nik
 

[QUOTE=Shane Atkinson;1106723]Press looks great Nik...keep up that hard work. You are killing it.[/QUOTE]

Thanks, it is a huge goat to me so I have made it a focus to finally get some ok numbers.

Re: Nik
 

A.M. warm up
20 game standard (hands in box) HSPUs ( last one was TOUGH)
20 GHDs
20 back ext
20 kip kuppups
20 squats
20 ab mat situps with 45lbs(20k) plate over head
20 pushups

kicking drills

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

Re: Nik
 

10:00 break
5/3/1 squat
135lbs x1
185lbs x1
235lbs x1
285lbs x1
320lbs(145k) x4

Fun work. I did not feel 100% focused, but I was fine. The last round was fun, last rep was slow I should have fought for a 5th rep, I may have had it in me. Still, hitting 4 reps was the number I was shooting for so I am good.

Oh after that set I got a head rush, had to walk it off and take some deep breaths to get it clean.

I am starting to push into that uncomfortable pain on the heavys. That area where it is uncomfortable and monty tells you that is enough. Well there is more back there. So I am starting to tap into that now. It feels great but in saying that after today I feel I had another rep or two. It is all about pushing into that ''I may passout and die'' area. So to speak.

I just don't know my abelity and it is really hard honestly, to will yourself into another rep when the last one was so hard and felt like that was it, going into that unknown area of posible failier.

Re: Nik
 

First London Throwdown qualifier is as follows:

3 minute amrap:

Back Squat for power output.

So any weight you want... but you cannot put the bar down until either the 3 minutes is over or you just cannot hold it, on putting bar down workout is over.

weight 71k (155lbs) 47 reps total weight moved 3337kilo.

I was going for 47 or more reps going by Scotts lists. I could have done more but was pacing it to finish ok. Only real issue with it was breathing. I held my breath on every rep on the squats and at the end it was getting breathy. Better breathing more reps for sure.

weighted dead hang chin ups
3 reps on the min for 10:00min with 1.5pood(53lbs)24kilo KB. 30 reps total.

I was going to do ring dips but ram low on time. I hit them at 3:00. Need to work them as I never do them.

Re: Nik
 

[QUOTE=Nik Nichols;1107103]10:00 break
5/3/1 squat
135lbs x1
185lbs x1
235lbs x1
285lbs x1
320lbs(145k) x4

Fun work. I did not feel 100% focused, but I was fine. The last round was fun, last rep was slow I should have fought for a 5th rep, I may have had it in me. Still, hitting 4 reps was the number I was shooting for so I am good.

Oh after that set I got a head rush, had to walk it off and take some deep breaths to get it clean.

I am starting to push into that uncomfortable pain on the heavys. That area where it is uncomfortable and monty tells you that is enough. Well there is more back there. So I am starting to tap into that now. It feels great but in saying that after today I feel I had another rep or two. It is all about pushing into that ''I may passout and die'' area. So to speak.

I just don't know my abelity and it is really hard honestly, to will yourself into another rep when the last one was so hard and felt like that was it, going into that unknown area of posible failier.[/QUOTE]

Now you're speaking my language!!

I understand that it's not necessarily something to brag about (but I do anyways), but I think a lot of people won't ever truly know theri "max" or what they're really capable of because they stop short of that zone. I've often broken the capallaries in my face doing deadlifts to the point that it looks like I have freckles. On the other hand, it's not a level people should push to on a regular basis because I think it is too hard on the nervous system....

Or I could just be rambling again.....

Re: Nik
 

[QUOTE=Eric Shuty;1107139]Now you're speaking my language!!

I understand that it's not necessarily something to brag about (but I do anyways), but I think a lot of people won't ever truly know theri "max" or what they're really capable of because they stop short of that zone. I've often broken the capallaries in my face doing deadlifts to the point that it looks like I have freckles. On the other hand, it's not a level people should push to on a regular basis because I think it is too hard on the nervous system....

Or I could just be rambling again.....[/QUOTE]

I have just started to understand it. I find after finishing a set that I ''think'' I could have done one more.

I agree with you about people not knowing what they are truly able to do because of stopping when it gets uncomfortable.

in saying that I think it shold only be done when you know your form is solid. A green rooky should not go that far for injury.

I have backed off my conditioning more to give myself more recovery because of pushing and exploring that ''zone''. Glad you feel that same about that push, I figured you would get it. I will probably post a thread about it in the fitness section as I don't remember it ever being talked about. You just either go there or stop.

Re: Nik
 

[QUOTE=Nik Nichols;1107143]I have just started to understand it. I find after finishing a set that I ''think'' I could have done one more.

I agree with you about people not knowing what they are truly able to do because of stopping when it gets uncomfortable.

in saying that I think it shold only be done when you know your form is solid. A green rooky should not go that far for injury.

I have backed off my conditioning more to give myself more recovery because of pushing and exploring that ''zone''. Glad you feel that same about that push, I figured you would get it. I will probably post a thread about it in the fitness section as I don't remember it ever being talked about. You just either go there or stop.[/QUOTE]

I agree that a beginner or even an intermediate (depends on experience) should probably not go there. However, I believe that most people don't know how/wouldn't know how to get that kind of intensity on a lift so there isn't too much of a risk. This is why when I leave the gym super sweaty and exhausted from doing 1 or 2 rep sets people are kind of puzzled. "How do you get all that from only doing 1-3 reps?"

There is a far greater risk of someone going too far on a conditioning-based or high rep WOD then there is on going to blackout (or oh no i'm about to poo my pants) point on a lift...

Re: Nik
 

[QUOTE=Eric Shuty;1107148]I agree that a beginner or even an intermediate (depends on experience) should probably not go there. However, I believe that most people don't know how/wouldn't know how to get that kind of intensity on a lift so there isn't too much of a risk. This is why when I leave the gym super sweaty and exhausted from doing 1 or 2 rep sets people are kind of puzzled. "How do you get all that from only doing 1-3 reps?"

There is a far greater risk of someone going too far on a conditioning-based or high rep WOD then there is on going to blackout (or oh no i'm about to poo my pants) point on a lift...[/QUOTE]

HAHAHA:rofl:

I am starting to see that about both exercized. I mean I got breathless on my last set of 6 reps on deads the other day. I agree with you on high rep workouts too to a point. Today I did that light squat for reps to try out a qualifier for Scott and boy was my back tight after.

Still I am loving the push into that area, challenging myself, squatting and feeling like my legs are dead and standing it up fighting for every inch. So much fun! And a feeling of accomplishment.

I know I have more in that area and expect my numbers to go up the more I'm able to push into it. Gotta love it it is an addiction.

Re: Nik
 

3:00 break
10 rounds of 3 reps
strict ring dips with 10lbs.

Easy and smooth.

Re: Nik
 

[QUOTE=Nik Nichols;1107138]First London Throwdown qualifier is as follows:

3 minute amrap:

Back Squat for power output.

So any weight you want... but you cannot put the bar down until either the 3 minutes is over or you just cannot hold it, on putting bar down workout is over.

weight 71k (155lbs) 47 reps total weight moved 3337kilo.

I was going for 47 or more reps going by Scotts lists. I could have done more but was pacing it to finish ok. Only real issue with it was breathing. I held my breath on every rep on the squats and at the end it was getting breathy. Better breathing more reps for sure.

weighted dead hang chin ups
3 reps on the min for 10:00min with 1.5pood(53lbs)24kilo KB. 30 reps total.

I was going to do ring dips but ram low on time. I hit them at 3:00. Need to work them as I never do them.[/QUOTE]

Nice effort Nik, think you would probably score higher with a slightly lighter load, give you time to squat quicker so to keep the breathing going.

On the pushing into pain, glad you brought it up, I have thought about it a lot of times and then somewhere priorities in the gym sway and I lose the strength intensity. Have to think about my squat intensity on the heavy sets once my knee is ready.

Re: Nik
 

[QUOTE=Scott Jenkins;1107278]Nice effort Nik, think you would probably score higher with a slightly lighter load, give you time to squat quicker so to keep the breathing going.

On the pushing into pain, glad you brought it up, I have thought about it a lot of times and then somewhere priorities in the gym sway and I lose the strength intensity. Have to think about my squat intensity on the heavy sets once my knee is ready.[/QUOTE]

Yea, you know me, breathing(or not brearthing) always trips me up. This morning (part of my daily warm up that i don't post) I squatted 135lbs(61/62k) for 3 reps and tried not to hold my breath, I still held it at the bottom. But I was breathing on the way down and held it for just a bit out of the hole. That alone would give me more reps.

It was all about the breathing for me. The weight did not bother me. lighter it would be easier yes, but breathing better would help alot too.

On the intensity, I am talking about heavy lifts, not metcon, you have that intensity to spare!

But yea, it is that point where it is uncomfortable yes, and most people stop. But I have hit reps where I was not sure I'd get out of the hole, legs dead. My form is solid and I'm not worrried about core fatigue so I can push, push hard. I have grunted out reps that befor I'd have never tried.

That thing on press, where I press and it stops and I just give up. Now it is stop, FIGHT FIGHT FIGHT!! Push like your head is going to pop. I see some real strength gains in that spot. But recovery is a beast after that kind of push.


Heavier weights for one rep is so much easier after grinding out more reps and feeling that intensity.

What was that guy you trained with every now and then in Essex I think, he as a fighter. He had that intensity. I saw videos of his crazy heavy reps long ago. What was his name?

Re: Nik
 

A.M. warm up
shor heavy version, late getting in. And I will be late tomorrow to.

20 HSPUs 15/5 fell off the wall. Games standard.
20 GHDs with 10lbs to chest
20 back ext 25 lbs
20 abmatt pushups with 45lbs plate over head
20 pushups
20 C2B kipping pull ups
20 squats
20 pushups

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

Deload week boo.

Re: Nik
 

Not quite sure who you mean, Brett was a figher at Cf Essex, he's more about the heavy stuff and oly lifting than metcon so could of been him.

I've had a few of those struggling reps on shoulder press this week, mainly getting that 3rd out on 65k yesterday, only trouble is when you FIGHT my body seems to contort and hyper extend, not had any pains from it but I know its wrong.

Re: Nik
 

[QUOTE=Scott Jenkins;1107329]Not quite sure who you mean, Brett was a figher at Cf Essex, he's more about the heavy stuff and oly lifting than metcon so could of been him.

I've had a few of those struggling reps on shoulder press this week, mainly getting that 3rd out on 65k yesterday, only trouble is when you FIGHT my body seems to contort and hyper extend, not had any pains from it but I know its wrong.[/QUOTE]

Yea, pushing into that kind of effort need some great form, if your form goes and you are in that kind of ''weight'' and push you could get hurt.

Re: Nik
 

10:00 break

deload squats 60% of 335lbs

135lbs x5
185lbs x5
205lbs x5

all easy but my left calf got really tight and feels slightly pulled. We will see, I will drink alot and stretch and roll it and see how it goes. I ''MAY'' rest it if it feels wonky and metcon tomorrow. Like I said, we will see on warm up.

Re: Nik
 

deload press

bar x5
95lbs x5

AMRAP in 6 Minutes of:
•9 Deadlifts (60/40kg)
•7 Hang Power Clean (60/45kg)
•5 Pushpress (60/45kg)


4 rounds even

deads to 8 then switch grip from mix to hook, rest unbroken.
HPCs were the hardest but ok, I still need to work on dropping from the rack to mid leg. I drop it to waist and then bend to the high hang, slow work there.


rolled my left calf for 12 min working that sore spot.

ball in knee pit 2:00min left knee.

Fel a little run down i figure it is from yesterdays squats. 4 reps at 320lbs and the 3 min 47 reps I think took it out of me.

Re: Nik
 

3:00 break

rolled my quads 3:00min

rolled lerft calf 5:00min

it is sore, feels like a pull. Walking arround is ok, but there is a big lump in the calf muscle. I'm glad it is deload week.