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Fergus Lally 07-18-2009 03:57 AM

Re: Nik
 
[QUOTE=Nik Nichols;626568]30 Muscle-ups for time

34:30
last time was 36min.

But I had to jump the last 5 reps. I didn't miss the first 11, missed one rep. Then started missing reps at 17, struggeled to 25, missed 7in a row, I ended up with attempts that looked like pullups. My for arms are wrecked, hurt really really bad at the last five. sheer stupedity kept me going even in jumping. Still really sore.[/QUOTE]

great work nik, getting a pb after 100 x 100kg dead lifts the day before.

Are you still in bits? can you bend over yet?

Nik Nichols 07-18-2009 04:31 AM

Re: Nik
 
[QUOTE=Fergus Lally;627106]great work nik, getting a pb after 100 x 100kg dead lifts the day before.

Are you still in bits? can you bend over yet?[/QUOTE]


Thanks Fergus, My back never really bothered me. My hams and glutes are a littel sore today(DOM's)but it is mostly my traps, fore arms, back muscles between my shoulder blades, hands. All upper body. Wierd huh?

Scott Jenkins 07-18-2009 12:49 PM

Re: Nik
 
[QUOTE=Nik Nichols;627116]Thanks Fergus, My back never really bothered me. My hams and glutes are a littel sore today(DOM's)but it is mostly my traps, fore arms, back muscles between my shoulder blades, hands. All upper body. Wierd huh?[/QUOTE]

Your nice and ready for the next cycle then Nik, well done with the PR, I think all of a sudden your muscle ups will just bang into place seeing as you are so strong at pull ups.

Nik Nichols 07-18-2009 07:00 PM

Re: Nik
 
[QUOTE=Scott Jenkins;627282]Your nice and ready for the next cycle then Nik, well done with the PR, I think all of a sudden your muscle ups will just bang into place seeing as you are so strong at pull ups.[/QUOTE]

I think it is false grip confidence and shoulder endurance. I don't even know if I am doing it right. I think I am to ''deep'' into the wrist, but anything less doesn't feel strong, I need to reserch it a little. I also still haven't kipped on yet. ALSO I am doing them from my tip toes, not from a free hang, (fals grip fears) Just need to work out the kinks.

Scott Jenkins 07-19-2009 04:23 AM

Re: Nik
 
It would be great if I could give you some coaching on this as everyone I have helped with ring work/muscle ups seems to get them straight away. Maybe you could post a video of yourself so we could take a look Nik.

Nik Nichols 07-19-2009 04:54 AM

Re: Nik
 
[QUOTE=Scott Jenkins;627482]It would be great if I could give you some coaching on this as everyone I have helped with ring work/muscle ups seems to get them straight away. Maybe you could post a video of yourself so we could take a look Nik.[/QUOTE]

I will work on it, I don't have a video host, vemo, youtube or what ever account set up, so it might take me a bit to get it, but I need to get one posted. I wish i could be there to get some tips, I read about the guy you coached who never got one. Good work! I need that kind of magic!

Scott Jenkins 07-19-2009 05:06 AM

Re: Nik
 
From what I can work out your false grip sounds like its in the correct place. The ring should touch where your arm ends and your hand begins so its settled right there in the crease. The kip for ring muscle ups that I use is more like a frog kip where you bring your legs up then kick them back like a frog swims throwing yourself foward and over the rings. Also you should just hang in the false grip to make it stronger, its still by far the weakest part of my muscle ups, it always fatigues far quicker than my pull up/dip strength. Hope this may help McNichols and enjoy the rest of your weekend.

Nik Nichols 07-20-2009 08:23 AM

Re: Nik
 
10:00 break
false grip theropy.
I hung for as long as I could(seconds at best)

I figured out that I wasn't gripping much. I would only grip with my little and ring fingers. The other two were kind of curled up and just the tips of my fingers were touching the rings. So I worked on getting all my fingers hard on the rings.
Wile hanging in the grip my hands would slowly slip off the rings.

Did some light (85)lbs squats, SP inbetween my hangs on the rings. Few pullups.

Ernie Guevara 07-20-2009 08:48 AM

Re: Nik
 
good stuff Nik, you hitting the filthy fifty today?

Nik Nichols 07-20-2009 08:51 AM

Re: Nik
 
[QUOTE=Ernie Guevara;628027]good stuff Nik, you hitting the filthy fifty today?[/QUOTE]

5k today, I missed the 50, I will probably make it up tonight.

Nik Nichols 07-20-2009 10:51 AM

Re: Nik
 
Run 5 K
time 26:05
beat my last time by 4 seconds:rofl:

AMRAP bench in 5 min weight 195lbs. Scott that is as close to 198 as I could get.
22reps.

It was an issue of getting it up. There was a few reps that just hung there for what seem like forever befor they went the rest of the way up.

Nik Nichols 07-20-2009 01:04 PM

Re: Nik
 
3:00 break
more false grip work...

Fergus Lally 07-20-2009 01:13 PM

Re: Nik
 
[QUOTE=Nik Nichols;627485]I will work on it, I don't have a video host, vemo, youtube or what ever account set up, so it might take me a bit to get it, but I need to get one posted. I wish i could be there to get some tips, I read about the guy you coached who never got one. Good work! I need that kind of magic![/QUOTE]

Thats a really good idea, I must set up one of those and have everyone tell me how to improve on my technique... consider your idea robbed!

enjoy the filthy fifty!

Tereza Ohley 07-20-2009 06:17 PM

Re: Nik
 
[QUOTE=Nik Nichols;628115]Run 5 K
time 26:05
beat my last time by 4 seconds:rofl:

AMRAP bench in 5 min weight 195lbs. Scott that is as close to 198 as I could get.
22reps.

It was an issue of getting it up. There was a few reps that just hung there for what seem like forever befor they went the rest of the way up.[/QUOTE]

Nice job on the bench did you do that right after the 5K?

Scott Jenkins 07-21-2009 01:45 AM

Re: Nik
 
[QUOTE=Nik Nichols;628115]Run 5 K
time 26:05
beat my last time by 4 seconds:rofl:

AMRAP bench in 5 min weight 195lbs. Scott that is as close to 198 as I could get.
22reps.

It was an issue of getting it up. There was a few reps that just hung there for what seem like forever befor they went the rest of the way up.[/QUOTE]

Good work Nik, thats impressive seeing as you was supposed to use 165lb, the workout was your own bodyweight not mine :D

Even those small PR's count, it means you run the fastest you have in your whole life so be pleased and no laughing man :highfive:

Ernie Guevara 07-21-2009 06:01 AM

Re: Nik
 
Yeah NIk, I was thinking when I saw your bench workout "wasn't he supposed to use his own bodyweight for it?" lol. Oh well man just means you worked on your strength a little more lol. How are you feeling from the 5k? Hitting up the deadlifts today?

Nik Nichols 07-21-2009 06:08 AM

Re: Nik
 
So I made up the 50 last night at home as best as I could. I didn't have the wall ball, or 45lbs for thrusters. I did double thrusters for wall ball and thrusters with 30lbs(two 15lbs bumbbell) and tuck jump for DU(no rope at home) I didn't have a stop watch at home either. So my time was 35min give or take a min. I almost died at even this scale with the 30 lbs. The 5k took alot more then I thought it did.

It was a bit of a mess, but I'm glad I made it up, it was bugging me. Good enough. Afraid of the deads today.

Nik Nichols 07-21-2009 06:17 AM

Re: Nik
 
[QUOTE=Tereza Ohley;628399]Nice job on the bench did you do that right after the 5K?[/QUOTE]
Hey Tereza,thanks. I did the bench first, then ran, like Scott said on his log, the bench made the run a bit intresting after the pump from bench.

[QUOTE=Scott Jenkins;628616]Good work Nik, thats impressive seeing as you was supposed to use 165lb, the workout was your own bodyweight not mine :D

Even those small PR's count, it means you run the fastest you have in your whole life so be pleased and no laughing man :highfive:[/QUOTE]
Oh I'm not laughing in a bad way, when I saw it was 4 sec. it just seemd funny to me.
Well I did the deads at 225, I thought it was sopose to be my bodyweight, but wasnt sure, so I went with yours. So you guys owe me a ''NIK'' body weight WOD!:rofl: That would almost be a warmup for you guys.

[QUOTE=Ernie Guevara;628684]Yeah NIk, I was thinking when I saw your bench workout "wasn't he supposed to use his own bodyweight for it?" lol. Oh well man just means you worked on your strength a little more lol. How are you feeling from the 5k? Hitting up the deadlifts today?[/QUOTE]

I'm pretty tired from the 5k and the make up 50. But not to bad, I'll be hitting the deads for sure, I'm going to try what Jesse E. does on max. See if I can't hit them really hard and agressive. You running or deadlifting?



Side note: I took my 2year old fishing for the first time yesterday(that is why the 50 make up was at home, time was not on my side) He cought his firs fish. Pics to follow.

Scott Jenkins 07-21-2009 06:22 AM

Re: Nik
 
How did he catch the fish Nik, run up behind it , catch it by the tail and deadlift it , I can picture you too jumping around catching salmon like bears!!

Some Nik Nichols weight KB Swings would be impossible. Your at least a 4-pood. How about 'Grace a la Nichols' - 30 Clean & Jerks 165lb for time.

Nik Nichols 07-21-2009 06:29 AM

Re: Nik
 
[QUOTE=Scott Jenkins;628703]How did he catch the fish Nik, run up behind it , catch it by the tail and deadlift it , I can picture you too jumping around catching salmon like bears!!

Some Nik Nichols weight KB Swings would be impossible. Your at least a 4-pood. How about 'Grace a la Nichols' - 30 Clean & Jerks 165lb for time.[/QUOTE]

See i was thinking somthing like that with my body weight. That would be a killer though.


You mad my laugh out loud. Not it was on a pole, we will be ''bear'' fishing when he can swim!:rofl:

Scott Jenkins 07-21-2009 06:37 AM

Re: Nik
 
[QUOTE=Nik Nichols;628712]See i was thinking somthing like that with my body weight. That would be a killer though.


You mad my laugh out loud. Not it was on a pole, we will be ''bear'' fishing when he can swim!:rofl:[/QUOTE]

Next time I hit Grace it is going to be with 155lb/70k , decided that when my normal grace went below 3 minutes. I hope the fish are as big as everything else is in Texas.

Nik Nichols 07-21-2009 06:40 AM

Re: Nik
 
[QUOTE=Scott Jenkins;628720]Next time I hit Grace it is going to be with 155lb/70k , decided that when my normal grace went below 3 minutes. I hope the fish are as big as everything else is in Texas.[/QUOTE]

No, it was perch, they are small fish, but reall agressive, I knew if I was going to keep my son intrested the fish had to be hitting, so I went wth them.

Nik Nichols 07-21-2009 08:17 AM

Re: Nik
 
10:00 break
3 round
false grip hang, 3 HSPU(max rep) 20 C2B pullups
false grip hang, 3 HSPU, 5 squat cleans 85 lbs
false grip hang, 3 HSPU, 20 C2B pullups.

Nik Nichols 07-21-2009 11:09 AM

Re: Nik
 
Deadlift 1-1-1-1-1-1-1 reps
1. 300 lbs
2. 305 lbs
3. 305 lbs
4. 305 lbs
5. 310 lbs
6. 310 lbs
7. 315 lbs

total weight 2150 lbs
last time 1610 and missed last rep
time befor 1435.

warm up
25GHD situps
30 back ext 40 lbs
30 ring dips
30 squats
30 pushups
30 C2B pullups

1 MU

Scott Jenkins 07-21-2009 12:42 PM

Re: Nik
 
I look forward to doing strength days the same as you did today Nik, great consistency across the 7 sets. There is one particular workout that is going to be a killer doing it this way, the SP/PP/PJ one. Thats 15 max weight sets one after another.

Also I have been doing GHD sit ups (swiss ball ones !!!) in my warm up and they seem to make my back feel a lot more free and I also try to get a sweat up on every warm up now.

Nik Nichols 07-21-2009 01:00 PM

Re: Nik
 
[QUOTE=Scott Jenkins;629079]I look forward to doing strength days the same as you did today Nik, great consistency across the 7 sets. There is one particular workout that is going to be a killer doing it this way, the SP/PP/PJ one. Thats 15 max weight sets one after another.

Also I have been doing GHD sit ups (swiss ball ones !!!) in my warm up and they seem to make my back feel a lot more free and I also try to get a sweat up on every warm up now.[/QUOTE]

Yea that SP/PP/PJ will be a killer, Fun but a killer.

I find that much movement in the GHD's is great for my back too. And it keeps the movement fresh fo the WOD with all the GHD's back ext.

Ernie Guevara 07-21-2009 03:48 PM

Re: Nik
 
Good work on the reads nik, did you get a pr on it? Oh by the way, you beat me in the 5k by like 4 secs! Grrrrrrrrrrr lol

Jesse Emers 07-21-2009 03:56 PM

Re: Nik
 
Nice work on the deadlifts Nik. You'll get much more out of the strength WODs this way. You guys are correct, the SP/PP/PJ workout is IMO one of the hardest CF workouts if you really push max the whole time. The push jerks are hell.

Nik Nichols 07-22-2009 06:37 AM

Re: Nik
 
[QUOTE=Ernie Guevara;629227]Good work on the reads nik, did you get a pr on it? Oh by the way, you beat me in the 5k by like 4 secs! Grrrrrrrrrrr lol[/QUOTE]
Yea, but you walked on your 5k, I didn't. So the next time you run it if you are fresh and ready, you will kill it.

As for the deadlift, Yes and no on the pr. In the set of 7 lifts I lifted 540 lbs more. I matched my best 1 rep of 315 lbs which I haven't come close to from last year befor I hurt my back.
It was a great way to workout. once I got up to my work weight it was tough every pull. It felt so much stronger then building up from easier weight.
Oh I used the hook grip all the way through, I didn't know if i could twards the end, but it held. The 6th set at 310 almost fell, I just got it up on the tips of my fingers, but it went up all the way.
The last set/rep I told myself it was only for 1 rep to hold on to it for the rep. Mental psych out, it worked pretty well. I don't know if it will work heavier or not.

[QUOTE=Jesse Emers;629231]Nice work on the deadlifts Nik. You'll get much more out of the strength WODs this way. You guys are correct, the SP/PP/PJ workout is IMO one of the hardest CF workouts if you really push max the whole time. The push jerks are hell.[/QUOTE]

Thanks again, it all make more sense now. and it was so much more of a workout.

I cant wait to suffer on the SP/PP/PJ workout now.

Ernie Guevara 07-22-2009 06:49 AM

Re: Nik
 
whats on the plate for rest day Nik?

Nik Nichols 07-22-2009 06:55 AM

Re: Nik
 
[QUOTE=Ernie Guevara;629571]whats on the plate for rest day Nik?[/QUOTE]

Rolling and streching. I don't know. I'm kind of like Scott, I will see what i feel like later.

Matthew Green 07-23-2009 06:32 AM

Re: Nik
 
You doing DT as Rx'd Nik?

Nik Nichols 07-23-2009 06:40 AM

Re: Nik
 
[QUOTE=Matthew Green;630177]You doing DT as Rx'd Nik?[/QUOTE]

last time I scaled, I will go for 155 today. The HPC's worry me, it may take me a wile if I can do it.

Matthew Green 07-23-2009 06:45 AM

Re: Nik
 
[QUOTE=Nik Nichols;630185]last time I scaled, I will go for 155 today. The HPC's worry me, it may take me a wile if I can do it.[/QUOTE]

It took me 31+ mins last time, hook grip failed after about 2 rounds and became very broken. Might shoot for 25mins today and see if I can hook grip it throughout. Good luck Nick, i'll report back later if my hands survive.

Nik Nichols 07-23-2009 06:46 AM

Re: Nik
 
[QUOTE=Matthew Green;630190]It took me 31+ mins last time, hook grip failed after about 2 rounds and became very broken. Might shoot for 25mins today and see if I can hook grip it throughout. Good luck Nick, i'll report back later if my hands survive.[/QUOTE]

Thank, same to you, i will report back in a few hours when I hit it. I will mix grip. I just want to get through it.

Nik Nichols 07-23-2009 08:18 AM

Re: Nik
 
10:00 break,

went back to warm up on the HPC's, got 155 3 reps missed 5reps. I'll probably be doing 135 on the HPC's and I will be useing 155 on the deads and push jerks. Just not there yet on the HPC's....sucks.

Nik Nichols 07-23-2009 11:08 AM

Re: Nik
 
"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

I did the deads at 155
cleans and jerks at 125, missed some reps on the cleans.
time 15:15
slowere then last time, but last time I started with 135, I got through the deads and 1 rep on the cleans and dropped weight to 115 for the rest of round 1 on. so it was better today, not RX'd, but I gained.

My forearms are killing me, my grip is shot. I pounded my collar bones, I'm suprised I'm not bleeding.

I used the mixed grip for the deads and still my grip failed on 4th and 5th round.

Scott Jenkins 07-23-2009 12:01 PM

Re: Nik
 
Well done Nik, you made an improvement and put everything you had into it, cannot ask for more than that.

Ernie Guevara 07-23-2009 12:06 PM

Re: Nik
 
Good time Nik, I still wasn't able to get of the 20 minute range! My grip on the cleans just sucked!!

Nik Nichols 07-23-2009 12:47 PM

Re: Nik
 
[QUOTE=Scott Jenkins;630448]Well done Nik, you made an improvement and put everything you had into it, cannot ask for more than that.[/QUOTE]

Thanks Scott it was really tough, I am glad I got through it and increased weight, I hope for RX'd next time, atleast 135 on cleans and jurks.

[QUOTE=Ernie Guevara;630452]Good time Nik, I still wasn't able to get of the 20 minute range! My grip on the cleans just sucked!![/QUOTE]

Man that was a grip killer. I still lost grip even with a mixed grip on the deads.


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