CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 02-14-2012, 02:49 PM   #9651
Nik Nichols
Member Nik Nichols is offline
 
Nik Nichols's Avatar
 
Profile:
Join Date: Jun 2008
Location: Quinlan  TX
Posts: 21,383
Re: Nik

3:00 break

Messing arround with benching

45lbs x5
95lbs x5
135lbs x5
160lbs x5
185lbs x3
205lbs x3
225lbs x2
235lbs x1
__________________
49/M/5'7''/175lbs ''Take pain.'' quote: Mr Jenkins
  Reply With Quote
Old 02-15-2012, 08:10 AM   #9652
Nik Nichols
Member Nik Nichols is offline
 
Nik Nichols's Avatar
 
Profile:
Join Date: Jun 2008
Location: Quinlan  TX
Posts: 21,383
Re: Nik

A.M. warmup and squats

30 reps all
GHDs with 10lbs
back ext 25lbs
abmatt situps 25lbs overhead
pushups
OHSs with bar

pullups all deadhang

10 overheand C2B wide grip
10 close overhand
10 close underhand


day 3 squat

45lbs x5
115lbs x1
185lbs x1
235lbs x1
285lbs x1
310lbs(140.6k)x1

last two reps were slow but ok.
__________________
49/M/5'7''/175lbs ''Take pain.'' quote: Mr Jenkins
  Reply With Quote
Old 02-15-2012, 10:03 AM   #9653
Nik Nichols
Member Nik Nichols is offline
 
Nik Nichols's Avatar
 
Profile:
Join Date: Jun 2008
Location: Quinlan  TX
Posts: 21,383
Re: Nik

10:00 break

stretch and roll
2:00min a side couch stretch with band
2:00min a side lunge stretch with band
2:00min a side calf stretch

rolled my back 2:00min
__________________
49/M/5'7''/175lbs ''Take pain.'' quote: Mr Jenkins
  Reply With Quote
Old 02-15-2012, 11:59 AM   #9654
Dustin Standel
Member Dustin Standel is offline
 
Dustin Standel's Avatar
 
Profile:
Join Date: Jun 2008
Location: Groton  CT
Posts: 831
Re: Nik

Quote:
Originally Posted by Nik Nichols View Post
A.M. warmup and squats

30 reps all
GHDs with 10lbs
back ext 25lbs
abmatt situps 25lbs overhead
pushups
OHSs with bar

pullups all deadhang

10 overheand C2B wide grip
10 close overhand
10 close underhand


day 3 squat

45lbs x5
115lbs x1
185lbs x1
235lbs x1
285lbs x1
310lbs(140.6k)x1

last two reps were slow but ok.
More heavy squat work?!?! How much more can body handle? Probably a lot if you are Nik!
__________________
My Workout Log Box Jump-36"; Deadlift-335; Clean and Jerk-150; Split Jerk-155; Weighted Pullup-20; Squat-245; Press-140; Bench-210; 3RM Thruster-145; DT 22:43 (105#)
  Reply With Quote
Old 02-15-2012, 12:34 PM   #9655
Nik Nichols
Member Nik Nichols is offline
 
Nik Nichols's Avatar
 
Profile:
Join Date: Jun 2008
Location: Quinlan  TX
Posts: 21,383
Re: Nik

Quote:
Originally Posted by Dustin Standel View Post
More heavy squat work?!?! How much more can body handle? Probably a lot if you are Nik!
I am working on a strenght program and I need to find my maxes to get the right percentages, but part of it is squatting 6 days for a heavy single. Today is day 3. I hope I'm able for it, so far it is ok. Today was a bit tough but never in doubt of missing. I hit the 310lbs in less then 6 min.
__________________
49/M/5'7''/175lbs ''Take pain.'' quote: Mr Jenkins
  Reply With Quote
Old 02-15-2012, 12:37 PM   #9656
Nik Nichols
Member Nik Nichols is offline
 
Nik Nichols's Avatar
 
Profile:
Join Date: Jun 2008
Location: Quinlan  TX
Posts: 21,383
Re: Nik

Lunch

lunge stretch 2:00min a side
rolled glutes 2:00min a side
rolled back of shoulders 2:00min a side
rolled back of shoulders and first rib 2:00min a side

shoulder stretch with band on pullup bar and arm in the band like a sling 2:00min a side

shoulder stretch with band on pullup bar , band arround wrist, 2:00min a side

shoulder stretch with band pulling arm down with elbow up next to head(band behind back) 2:00min a side
__________________
49/M/5'7''/175lbs ''Take pain.'' quote: Mr Jenkins
  Reply With Quote
Old 02-15-2012, 02:00 PM   #9657
Milton Brisson
Member Milton Brisson is offline
 
Milton Brisson's Avatar
 
Profile:
Join Date: Sep 2010
Location: Calgary  AB Canada
Posts: 3,180
Re: Nik

Quote:
Originally Posted by Nik Nichols View Post
I am working on a strenght program and I need to find my maxes to get the right percentages, but part of it is squatting 6 days for a heavy single. Today is day 3. I hope I'm able for it, so far it is ok. Today was a bit tough but never in doubt of missing. I hit the 310lbs in less then 6 min.
thats a solid way to go Nik! I always spend way too much time warming up! It took me half an hour to get a heavy triple on the squats today.

I am going to be doing 5-3-1 pretty soon, so I wont be shooting for any maxes soon though.....
__________________
M/old/tall/heavy - Old Log
  Reply With Quote
Old 02-15-2012, 02:06 PM   #9658
Nik Nichols
Member Nik Nichols is offline
 
Nik Nichols's Avatar
 
Profile:
Join Date: Jun 2008
Location: Quinlan  TX
Posts: 21,383
Re: Nik

Quote:
Originally Posted by Milton Brisson View Post
thats a solid way to go Nik! I always spend way too much time warming up! It took me half an hour to get a heavy triple on the squats today.

I am going to be doing 5-3-1 pretty soon, so I wont be shooting for any maxes soon though.....
I will be doing a 5,3,1 too, but I need the maxes to get a base line to work off of. My old one rep deadlift was 365lbs, last week I hit 3 reps for 375lbs so I need to up date.
__________________
49/M/5'7''/175lbs ''Take pain.'' quote: Mr Jenkins
  Reply With Quote
Old 02-15-2012, 02:07 PM   #9659
Milton Brisson
Member Milton Brisson is offline
 
Milton Brisson's Avatar
 
Profile:
Join Date: Sep 2010
Location: Calgary  AB Canada
Posts: 3,180
Re: Nik

Quote:
Originally Posted by Nik Nichols View Post
I will be doing a 5,3,1 too, but I need the maxes to get a base line to work off of. My old one rep deadlift was 365lbs, last week I hit 3 reps for 375lbs so I need to up date.
Nice work! I would guess that you have a 400# pull in you!
__________________
M/old/tall/heavy - Old Log
  Reply With Quote
Old 02-15-2012, 02:47 PM   #9660
Nik Nichols
Member Nik Nichols is offline
 
Nik Nichols's Avatar
 
Profile:
Join Date: Jun 2008
Location: Quinlan  TX
Posts: 21,383
Re: Nik

Quote:
Originally Posted by Milton Brisson View Post
Nice work! I would guess that you have a 400# pull in you!
I thinks so too, I hope so.
__________________
49/M/5'7''/175lbs ''Take pain.'' quote: Mr Jenkins
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump


All times are GMT -7. The time now is 03:26 PM.


CrossFit is a registered trademark of CrossFit Inc.