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Nik Nichols 04-12-2012 08:46 AM

Re: Nik
 
10:00 break

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

felt good today. I remembered to use the bounce out of the bottom which helped alot on the last two reps and my knees were able to stay out.

Rolled my left glute and upper hip 3:00min.

Nik Nichols 04-12-2012 11:34 AM

Re: Nik
 
I only had 9 min to workout so I got my deadlift done, no time to warm up for the pp,DU workout.

9:00min sprint deadlift

115lbs x3
205lbs x2
275lbs x1
325lbs x1
355lbs x1
380lbs(172k) x1

last rep I had the leg shake, I had a bad set up. I know it wasa from going to quick. As the bar went up I focused on leaning back which helped a bit. The bar went up slow but steady, just some leg shake.

Milton Brisson 04-12-2012 12:33 PM

Re: Nik
 
Nice work today Nik! Thats some heavy squat and dead loading!

Nik Nichols 04-12-2012 01:47 PM

Re: Nik
 
[QUOTE=Milton Brisson;1051912]Nice work today Nik! Thats some heavy squat and dead loading![/QUOTE]

Thanks Milt, working on it.

Nik Nichols 04-12-2012 01:49 PM

Re: Nik
 
3:00 break
squat clean

115lbs x1
165lbs x1
185lbs x1

205lbs(93k) x1x1x1x1x1x1 ( 6 singles)

I wanted more reps but missed twice and time was up. Feeling a bit bettter at it though. Snatch tomorrow.

Nik Nichols 04-13-2012 07:02 AM

Re: Nik
 
forgot to post yesterday

30 reps deadhang muscle up
mostly in sets of 2, some 3s, plus two reps of 1.

Nik Nichols 04-13-2012 07:05 AM

Re: Nik
 
A.M. warmup
30 reps all
GHDs with 10lbs
back ext 25lbs
abmatt situps with 25lbs over head
pushups
OHSs with bar

deadhang pullups in sets of 10
wide C2B
close over hand
close underhand

10 reps HSPUs( last few were hard)

rolled my back 2:00
rolled glutes 1:00min a side.

Shoulders feeling beat up from the cleans and Mus yesterday, but ok I expect.

Nik Nichols 04-13-2012 08:52 AM

Re: Nik
 
10:00 break

daily squat
bar x5
115kbs x3
185lbs x1x1( I was destracted and did the same weight twice)
235lbs x1
285lbs x1
320lbs (145k) x1

good set, the last reps was better still. Slow out of the bottom, but getting faster.

Happy with ot, I was a bit conserned having hit the 380lbs deadlift yesterday, but it was not a factor.

Come on snatches and metcon!!

Scott Jenkins 04-13-2012 09:47 AM

Re: Nik
 
Still pushing a lot on the volume Nik, I know you have it easier at the weekends so its a good idea. Still waiting to see the new squat 1rm!!

Nik Nichols 04-13-2012 10:12 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1052227]Still pushing a lot on the volume Nik, I know you have it easier at the weekends so its a good idea. Still waiting to see the new squat 1rm!![/QUOTE]

Yea, I gotta make up for missing the metcon I missed yesterday, tomorrow.

I'm still in the middle of my strenght cycle, but it is coming.


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