Re: Nik
 

A.m. warm up
20 situps
10 GHDs
10 back ext
10 dead hang close grip pullups
10 pushups
20 squats

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

Re: Nik
 

10:00 break
squat
bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1
375lbs x1
400lbs xf

SO CLOSE. I dropped in and hit the bottom and started to push out and felt a tiny flexion in my back and stopped. Not worth the risk. It was a choice to stop, not a total fail.

Re: Nik
 

Good on you for listening to your body. It'll be there for you next time. :run:

Re: Nik
 

[QUOTE]SO CLOSE. I dropped in and hit the bottom and started to push out and felt a tiny flexion in my back and stopped. Not worth the risk. It was a choice to stop, not a total fail.[/QUOTE]
been there done that, you're right its NOT worth the risk.
Not much longer, you'll make your goal Nik!! :notworth:

Re: Nik
 

[QUOTE=Vickie Ellickson;1217961]Good on you for listening to your body. It'll be there for you next time. :run:[/QUOTE]

[QUOTE=Deb Weber;1217971]been there done that, you're right its NOT worth the risk.
Not much longer, you'll make your goal Nik!! :notworth:[/QUOTE]

Thank you both. I will get it.

Re: Nik
 

front squat
bar x3
135lbs x3
185lbs x10

honestly this was pretty hard but ok.

strict press ''rehab''

close grip

bar x10
bar x10
bar x10
65lbs x10
65lbs x10

felt a few twinges, but I was really careful with it.

rolled my back 3:00min.

Re: Nik
 

3:00 break
bentover DB butterflys (shoulder rehab)
1 set of 8 with 15lbs
4 set 8 reps with 35lbs DBs

Re: Nik
 

A.m. warm up
10 reps all
situps GHDs
back ext
pushups
pullups


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

shoulder and back still acting up.

Re: Nik
 

Peppers just b/c it's a special day. ;) :pepper::pepper::pepper:

Re: Nik
 

[QUOTE=Vickie Ellickson;1218153]Peppers just b/c it's a special day. ;) :pepper::pepper::pepper:[/QUOTE]

HAHAHAHA!! Thank you Vick!!:highfive:

Re: Nik
 

10:00 break
easy squat
bar x3
135lbs x1
235lbs x1
235lbs x5

just stretching out my back a little.

Re: Nik
 

[QUOTE=Vickie Ellickson;1218153]Peppers just b/c it's a special day. [/QUOTE]


More for the same reason!!! :pepper::pepper::pepper::pepper::pepper:

Re: Nik
 

[QUOTE=Andrew Bell;1218178]More for the same reason!!! :pepper::pepper::pepper::pepper::pepper:[/QUOTE]

Thanks!

Re: Nik
 

Rought weekend. I ended up with a migraine yesterday from not eating enough Sat, I had to take meds that really mess me up and I am hung over from it today. So it will be a light day at best.

A.M. warm up
10 reps all
GHDs
situps
pushups
back ext
squats

Re: Nik
 

10:00 break
stretching, I want to lift(mentally) but feel tired and lagging. I am debating on just resting over a small metcon.

Re: Nik
 

Well I was not given a choice, I had some stuff I had to do out of the shop and no workout.

Re: Nik
 

3:00 break

EMOM for 10 min
5 strict pull ups
5 pushups

done.

Re: Nik
 

A.M. warm up
10 reps all
GHDs
back ext
push ups
squats
situps

again I was late getting in, really bad night for sleep.

Re: Nik
 

10:00 break went and got a cheap lifting belt.

Re: Nik
 

squat pr with a belt

bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1
had to stop and load a truck, fighting getting mad and being thrown off
355lbs xfx1
picked it up and my belt was to tight and I was really wobbly so I reracked it adjusted my belt took a break and hit it for 1
385lbs x1
405lbs x1

felt rough, hit depth, stalled, came up back flexed a little but I was already coming up and got it. threw up in my mouth a little. My face got itchy.

Re: Nik
 

way to go, Nik!!!
:highfive:

Re: Nik
 

[QUOTE=Deb Weber;1218701]way to go, Nik!!!
:highfive:[/QUOTE]

Thanks, I feel wrecked from it!

Re: Nik
 

3:00 break

shoulder work
press
bar x10
95lbs x5( shoulder did not like it)
Burgener warm up.

Re: Nik
 

All I can say is... :notworth:

Re: Nik
 

[QUOTE=Vickie Ellickson;1218723]All I can say is... :notworth:[/QUOTE]

yea, only took 2 tears and sacrifice of everything else here at the last month to two. But it is a goal met. That was the big point is just finishing to my goal.

Re: Nik
 

A.M. warm up
10 reps all
GHDs
back ext
squats
pushups
situps

Re: Nik
 

10:00 break

stretched

16 strict pullups for pull up challenge.

WFS [url]http://www.youtube.com/watch?v=yLo57sR8nGs[/url]

Re: Nik
 

Light workout

Squat
bar x3
136lbs x1
235lbs x5

full cleans

125lbs x1
165lbs x1
185lbs x10 singles

I did split jerks on ever rep and two at the 185 but my shoulder was hurting a bit there so I just did cleans.

Honestly I feel tired and don't have any energy, it has been like this from the max.

Re: Nik
 

Went for a walk and then quick set of 38DUs

Re: Nik
 

A.M. warm up
20 reps all
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

Re: Nik
 

10:00 break

deload squat
bar x3
135lbs x1
235lbs x1

bully stretch with band 2:00min a side
rolled my left elbow 2:00min

Re: Nik
 

Warm-up
6 attempts at the 5-10-5 short shuttle

done 20foot/40foot/20foot all in at 7 seconds

start at 80% to warm-up and go all out on the last 4 attempts
5 sets of 6 reps
ascending weight
sets of 10 reps with 40lbs DBs for shoulder

5-20 double under after each set
Met-con- 3 rounds for time of:
21 KB Swings (24/16kg)
21 Bar-hop-burpees
30 Double Unders

did up downs for shoulder
and 40lbs DB KB swings


time 12:13

man I am embarrassed to say i am out of shape metcon wise. I was gassing on the up downs, the rest was easy except stupid misses on the DUs, but it will come back. I just want to get my shoulder well.
that was a mess,

Re: Nik
 

3:00 break

Just went for a walk.

Re: Nik
 

Quick warm up,

10 reps all
GHDs
back ext
press with bar
pushups
situps squats
deadhang pullups

Re: Nik
 

A.M. warm up
10 reps all
GHDs
back ext
situps
pushups
squats

rolled my back 1:00min
rolled glutels 1:00min a side
calf stretch 1:00min a side

feeling tired. :shrug:

Re: Nik
 

10:00 daily squat
bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1
355lbs x1

all good, last rep better the the 335.

Re: Nik
 

Hey Nik, hows you and the family?

Back ok?

Richard

Re: Nik
 

[QUOTE=Richard Macaulay;1219562]Hey Nik, hows you and the family?

Back ok?

Richard[/QUOTE]

Whats up Richard!! All good, back is solid at the moment, solid enough to hit a 183.7k squat last week. Family is as good as can be expected. All good little issues here and there.

How are you?

Re: Nik
 

3 Rounds for time of: 21 min time cap
15 Deadlifts (50/35kg)
12 Pull-ups
12 Press-ups
Run 300m (Round end far end of the far building and back up our driveway)

time 7:09

easy work weight wise, all though I did feel my shoulder a bit on the pull ups but ok there.

Though it was easy, it will be a wile till I get my lung back, it felt nasty on the breathing.

No push press for my shoulder. I will DB press at 3:00

Re: Nik
 

3:00 break

3x5 DB press with 40lbs DB