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Nick U


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RE: Nick's Training Log
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the first squat got all reds, the second squat got reds from the side and the front judge held up the blue and said I hitched it. The head table disagreed with the hitch but agreed with the depth

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Nick U


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Deficiet Sumo Dead (3 inch bumper plates)

325-4@7-8
405-1@9 -got way over zealous here
365-4@9
340-4@8


Front SQuat

135-6
155-6
155-6
155-6


weighted bridge

Really exhausted today, need to get to bed earlier


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Nick U


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Dynamic Squat off 11 inch box + Blue Bands
@7-8
195-3
195-3
195-3
165-3
165-3
145-3
135-3
135-3

wow, do I suck at these. My mid back gave out quickly and I had to drop weight to maintain form. Rocketed off the box but about half way up the form went to crap. Something else to work on.

Reverse Band Bench (Blue Band) probably about 150lbs help at bottom

415-4@7-8
465-4@8-9
485-4@9
445-4@8
445-4@8
time out


weighted bridge

good workout, pathetic showing on the dynamic work but I'm glad I found the weakness. Normally I work up to heavy triple after dynamic work but I had to cut it early

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Nick U


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Incline Bench 85%

245 3@8
265 3@8-9
285 3@10
265 3x3@8


Low Box Squat 85%

275 3@8-9
295 3@9ish
305 3@9
285 2x3 @8-9

weighted situps

Need to stay a bit more upright on the squats

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Nick U


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D-Bell BEnch

105s 4x10

Front Raise

55 4x10

Sprints

100m x8 1:30 rest

hip rehab
weighted bridge

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Nick U


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Deficiet Sumo

325-3@8-9
375 3@8-9
405 3@9
375 3@8-9
time


Heavy Lockout 3bd

365 3x3 @8

weighted situps

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Nick U


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Ellipitical Running

15min 70% BPM

D-Bell pullover

65 4x10

Calf Raise

200 4x10@9

back
weighted bridge

The d-bell pullover really made my triceps and lats sore. Also the calf raises are normally something you get made fun of for but I'm incorporating them because I'm starting to have balance issues when I exceed 550 in the squat

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Nick U


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Reverse Band Bench

485 3@8
500 3@9
500 3@10
470 3@8
time

Dynamic Squat + blue bands

145 - 8x3 @7 (need to start a bit heavier)

heavy triple

225, stapled WTF!

Weighted situps

Don't know what happened on the heavy triple after speed work. Guess the exhaustion took its toll. Should have been fairly easy, my PR for blue bands is 315 so its kinda strange. Must be the low box

-- Edited by Nick U on Wednesday 15th of April 2009 10:32:57 PM

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Nick U


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Box Squat 90%

285 2@8
315 2@9
325 2 @ 9.5
300 3x2 @ 8-9


Incline Bench 90%

225 2@7
275 2@9ish
290 2@9
270 2x2 @9-10

Weighted Bridge

Not as big of PRs this week, I didn't sleep but two hours on Friday night because of my senior project so I'm gonna blame that. The Box squat is coming along, still having to deal with alot of snickering the in the gym at the pathetic nature of it ( I squat 610 in a suit so you can see where the laughing comes in)but at least its moving along, feeling stronger in the bottom of the squat every week.

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Nick U


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did a recovery workout yesterday but forgot my logbook so I don't have exact numbers

sprints 8x100m 1:30 rest

Front Raist 4x10

D-Bell Bench 4x10

Weighted abs

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Nick U


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Deficiet Sumo (bumper plates) 90%

405-2@8-9
425-2@9
395-2@9
395-2@9

Front Squat

135-6
155-6
185-6
195-6

weighted bridge

The deficiet sumo is coming along nicely, still alot to be said for correcting the form but the bumper plates raise me up about 3-4 inches so its hard to get my hips low enough, mostly just flexability. The front squat is just a supplemental exercise so I generally keep the weight pretty light but I realized I was being lazy today and from now on I'll do at least 195 probably more like 225

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Nick U


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Recovery

1.5 mile Run
-14:54 smoked it! seriously though yeah I'm not a big fan of running

D-bell pullover
65-4x10

Calf Raise
200- 4x10

weighted abs

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Brady Stewart


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Nick U wrote:

1.5 mile Run
-14:54 smoked it! seriously though yeah I'm not a big fan of running

LOL
Nick, is that a good time for you?


 



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Nick U


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LOL not really, for my fitness test I ran in at 12 something. At a decent altitude though I can usually get in below 11 minutes.

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Brady Stewart


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Haha. Just yankin' the ole chain.

Looking forward to you coming back to the BWLC!

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