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Old 02-15-2012, 02:50 PM   #9661
Nik Nichols
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Re: Nik

3:00 break

calf stretch 2:00min a side
rolled glutes 2:00min a side
rolled quads with 45lbs bar 2:00min a side

let me try and explane this.

laying on my back bottom of feet together put a 35lbs plate on one knee, another 35lbs plate on the other leg, weighting the legs on a split with bottom of feet together. 3:00
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Old 02-16-2012, 07:56 AM   #9662
Nik Nichols
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Re: Nik

A.M. warmup

30 reps all
GHDs
back ext
abmatt situps
pushups
squats

deadhang pullups

10 widegrip C2B
10 close overhand
10 close underhand

Squats
45lbs x5
115lbs x1
185lbs x1
235lbs x1
285lbs x1
310lbs(140.6k) x1x1

forst rep at 310 was a mess, so I redid it for confidence.
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Old 02-16-2012, 09:46 AM   #9663
Nik Nichols
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Re: Nik

10:00 break

rolled glutes 2:00min a side
calf stretch 2:00min a side
lunge stretch 2:00min a side
sit in full squat with elbows pushing knees out 2:00min.
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Old 02-16-2012, 12:04 PM   #9664
Dustin Standel
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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.
That's a massive PR! Congratulations!
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Old 02-16-2012, 12:37 PM   #9665
Nik Nichols
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Re: Nik

strength
squat cleans singles
115lbs
145lbs
165lbs
185lbs
205lbs
220lbs FxFxF psyched out and just did deadlift with it, got mad and redid it.

so after I spit the dummy
squat cleans singles
115lbs
145lbs
165lbs
185lbs
205lbs
215lbsxF and on the miss my right elbow hit my right knee and the bar bent my right wrist back a bit, sore.


4 Rounds with a 100 double under check-in/out of:
30 Kettlebell swings (24kg/14kg)
20 Bumper Plate Bupees (25kg)

Did not finish.
after all that clean mess I only had a few mins befor lunch was over.

I got
100DUs
3 rounds done in 13:03

That was going over lunch by 3 min.

I had no energy wat so ever. The whole day was a drag.
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Old 02-16-2012, 01:56 PM   #9666
Scott Jenkins
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Re: Nik

Lots of work there Nik with the restart on the cleans, understand on the deadlift thing, I do that when it psychs me out. Thanks for the tips today, they were useful.
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Old 02-16-2012, 02:18 PM   #9667
Nik Nichols
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Re: Nik

Quote:
Originally Posted by Scott Jenkins View Post
Lots of work there Nik with the restart on the cleans, understand on the deadlift thing, I do that when it psychs me out. Thanks for the tips today, they were useful.
Thanks Scott, it really makes me mad when I psyche out. I can't even make myself try!!

I'm glad the tips helped, I'll check your log and ride on your good day!
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Old 02-16-2012, 02:22 PM   #9668
Milton Brisson
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Re: Nik

Quote:
Originally Posted by Nik Nichols View Post
strength
squat cleans singles
115lbs
145lbs
165lbs
185lbs
205lbs
220lbs FxFxF psyched out and just did deadlift with it, got mad and redid it.

so after I spit the dummy
squat cleans singles
115lbs
145lbs
165lbs
185lbs
205lbs
215lbsxF and on the miss my right elbow hit my right knee and the bar bent my right wrist back a bit, sore.


4 Rounds with a 100 double under check-in/out of:
30 Kettlebell swings (24kg/14kg)
20 Bumper Plate Bupees (25kg)

Did not finish.
after all that clean mess I only had a few mins befor lunch was over.

I got
100DUs
3 rounds done in 13:03

That was going over lunch by 3 min.

I had no energy wat so ever. The whole day was a drag.
No worries Nik! You said in my log that we are allowed off-days. You know you will hit it hard tomorrow!

Glad that miss with your elbow hitting your knee wasnt worse! I have been going a little wider on my clean pull grip to get my elbows outside my thighs...

Rest up, get your payback tomorrow!
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Old 02-16-2012, 02:45 PM   #9669
Nik Nichols
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Re: Nik

Quote:
Originally Posted by Milton Brisson View Post
No worries Nik! You said in my log that we are allowed off-days. You know you will hit it hard tomorrow!

Glad that miss with your elbow hitting your knee wasnt worse! I have been going a little wider on my clean pull grip to get my elbows outside my thighs...

Rest up, get your payback tomorrow!
Thanks Milt I needed that.
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Old 02-16-2012, 02:47 PM   #9670
Nik Nichols
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Re: Nik

3:00 break

deadlift all in 3 reps
115lbs
185lbs
235lbs
275lbs
325lbs
355lbs
380lbs x1 no gas here. tried for another rep but did'nt have it. Got it off the ground but that was it, I think my hips went up on it.
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