TRAINING LOG: Kelly Niklason
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Topic: TRAINING LOG: Kelly Niklason
Posted By: kellynik
Subject: TRAINING LOG: Kelly Niklason
Date Posted: 6/14/10 at 9:54am
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Warm Up: Vertimax 8x4 Squat jumps 8x4 alt lunge jumps 30" box jumps x 5 elbow knee roll 10 each side (4 rounds) Hurricane Machine: Lunge 1 arm press- 8 each side 15 back extensions (4 rounds) Bulgarian leg squats w/ 30lb dumbells 8 each leg side lunges w/barbell + 20lbs (yeah- light) 8 each leg (4 rounds) Happy Training! |
Replies:
Posted By: kellynik
Date Posted: 6/14/10 at 12:59pm
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Sorry- I guess I should have a bit of an intro. So, for those of you who don't know me- (alot of people,) I'm kind of new to the Highland Games. I started competing Oct 2009- but I'm hooked. I live in Columbia, SC- I train at Sorinex/Athlete's Arena. I'm actually in the process of changing my training routine- will be a lot more lifts and "pulls". That should kick in over the next week or so. I usually do a training log on the Iron Quill at the Sorinex site, but I'm not sure what's going on with that. One of my challenges, besides the obvious with training is my diet- the only meat I eat is fish- and I'm considering weeding that out as well. I pretty much live off of egg whites, cottage cheese and greek yogurt. LOL Yeah, I know- fun stuff... this of course is when I'm not cheating- but I've gotten better with that. Throwing- I threw this evening around 7pm since it's been blazing hot- tomorrow I'll hit it early a.m. Worked on Caber- this is not consistent. I've gotta lock this down! Turned it 2 out of 10 times. Usually works best when I'm relaxed and carrying the thing high. To be honest- it's irritating me a little that it's not more consistent, but... patience- I get that these things take time. ughh.... ;) HWFD- YES!!!! It's getting back up there. I was hitting an increase streak a few months back and then something happened, but I think it's getting better finally. I really think a lot of it had to do with sitting more and footwork. a couple a little under 30 most 30 plus. WFH- I'm ok with this. Still chasing 14!!! Hit the bar several times, but I'm still not getting it over. It's very close though. I worked these 3 for about an hour. Tomorrow- I'll do hammers and some WFH again. Oh yeah.... my hands are getting destroyed. I'm constantly having to file the callouses down because I'm an esthetician and I can't be scratching people's faces. LOL seriously. I feel like I'm losing this battle. |
Posted By: Duncan McCallum
Date Posted: 6/14/10 at 3:08pm
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Post some video...then your journey to the Dark Side will be complete... ------------- The man in the arena. |
Posted By: BrittneyBoswell
Date Posted: 6/14/10 at 3:25pm
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Glad to see you! ------------- Highland Games - The drama is so high, because the stakes are so low. |
Posted By: thegnome
Date Posted: 6/15/10 at 2:43am
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mmmm...Greek Yogurt...I love that stuff... ------------- Andrew G Vada a bordo CAZZO!!!! |
Posted By: Sarahfly
Date Posted: 6/15/10 at 8:26am
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Greek yogurt is awesome. You get to live on the stuff? I completely agree on the hands. Fun thing, that. Great work! |
Posted By: kellynik
Date Posted: 6/16/10 at 2:51am
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Yes Sarah- l always do plain and add agave nectar w/almonds- it rocks! Diamond Bar Push Press 90lbs 5x5 Hurricane machine bent over rows 12 Hanging Rings I- Y- T arm movements 5 each Tricep pull downs 12 40lbs 4 rounds Bench Press 90lbs 5 Tendo Abex Machine (it's a fancy ab machine) 10 4 rounds light day really- off to work |
Posted By: kellynik
Date Posted: 6/16/10 at 1:38pm
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Went out around 7:30pm ish to throw WOB- 10 attempts at 14 - ridiculously close as usual, but can't seem to pull that xtra inch or so.... plus I was getting attacked by bugs.. UGHHHH! Really, really, gross bugs. Worked Hammers Did a few warm-up winds w/band and weight I'm working on getting used to the boots. As of now, I don't feel like they're helping me distance wise, but I'm gonna keep using em in practice till it clicks. 10-15 throws with both hammers. Probably could have handled more, but the bugs were just unreal. So, I'll prob only hit this field for the vertical events and take the others elsewhere... I guess I'm just not that hardcore. PEACE!!! ;) |
Posted By: kellynik
Date Posted: 6/17/10 at 1:56am
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warm up: Dynamic Stretching Shuttle Runs 5x10x5 (4 each side) Front squats 125lb 3x4 130lb 3x1 Hurricane explosive push press type thing standing at an angle 8 seated rows 120lb 15 Rope Pull Revolutions 3 Back Extensions 20 (4rounds) Rope Stretch Happy Training! |
Posted By: Duncan McCallum
Date Posted: 6/17/10 at 2:01am
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you and I could do fronts together!!! ------------- The man in the arena. |
Posted By: kellynik
Date Posted: 6/18/10 at 2:16pm
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uhhhh... NICE- spammers!!!! oh and Duncan.... that sounds hot!!!! LOL |
Posted By: Duncan McCallum
Date Posted: 6/18/10 at 2:20pm
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Hot as in lots of friction as my Jabbaness slides under the bar and then my moobs and gut have to slide back past one another to get low enough. Basically nothing anyone should ever have to see. Although now it is all you see in your mind. Forever. ------------- The man in the arena. |
Posted By: kellynik
Date Posted: 6/18/10 at 2:28pm
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Woooooooowwww...... BWAHAAHAA!!!!!!!!! um..... wait.... does this mean I have to dress like Princess Leia when we do squats..hmmm... even better!!!! I LOVE costumes!!!! |
Posted By: Duncan McCallum
Date Posted: 6/18/10 at 4:04pm
 ------------- The man in the arena. |
Posted By: kellynik
Date Posted: 6/18/10 at 4:13pm
| wow... I just threw up a little there... Nevermind. You win. Officially disturbed and now i have to erase that added visual from my mind before I go to bed. Thanks. |
Posted By: Sarahfly
Date Posted: 6/21/10 at 3:16am
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You let bugs keep you from getting 14' WOB? That's why they make OFF! Keep it up. I'm sure you can get it! I'm working towards 11' myself. |
Posted By: kellynik
Date Posted: 6/22/10 at 5:01am
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Ha ha well, to be fair- the bugs were swarming, but I doubt that's why I'm still not hitting it- prob more strength/technique related. Thanks though. Warm Up: Dynamic Stretching 25lb kettlebell lunges x25 50lb kettlebell swings x20 50 jumping jacks side plank (lift and then push press up w 18lb kettlebell) 10 each side Hold kettlebell up w 1 arm roll bent knees side to side 10 each arm (4 rounds) (last two things are hard to describe and don't know what they're called- 2nd one is more for stretching I think) Today was more geared for metabolic. My motivation was a little scattered- my gran's not doing so good. She turned 91 on the 13th, but yesterday she had a bad heatstroke. Not good at all. Body temp was over 107... yeah, very not good. Spent a lot of time at the hospital last night- wasn't sure about working out today, but glad I did. Anyway, this is life. It happens. Happy Training! |
Posted By: Duncan McCallum
Date Posted: 6/22/10 at 5:07am
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KNik, Sorry to hear about your Gran. Chin up! ------------- The man in the arena. |
Posted By: Limey
Date Posted: 6/22/10 at 3:51pm
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Kelly, don't be getting frustrated about not making the 14' WOB. You have been losing weight, and your body isn't used to it yet. You'll be making 14' all the time! You just wait... Been thinking of you, and will be praying for you and your Grandma. Emily ------------- Jesus loves me this I know, for the bible tells me so, if he hollers let him go, and Bingo was his name-o. |
Posted By: kellynik
Date Posted: 6/23/10 at 2:51am
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Thanks guys. Em!!! I miss you! Thank you- I miss my extended family, me being an adopted Burchett and all. LOL When do my Burchett throws numbers start to kick in????? You gonna make the training log move over here w me??? I like the format and privacy of the iron quill, but I like this one too. Let's try this one for a while. :) Warm Up: Dynamic Stretching medi ball squat push press one arm 30lb DB x5 each arm 2 60lb kettlebell deadlift(3 lifts- together- 1 each arm) Push ups w 1 hand on ball 10 each side (4 rounds) hanging knee raise x15 close grip bench press x 15 physio ball push ups 15 (4 rounds) Boy did I not want to get up this morning!! You know you're tired when you're still yawning during your workout. Today was fun- 1st day having all 3 of my workout buddies back. I work out with Lisa- who is in her late 40's- could easily pass for 30 something- and she kicks my ass on a regular basis. The woman is a machine and is in incredible condition- so it's really hard to not work harder when she's there. Summer Strong.... less than 3 days away!!!! The energy's brewing at the gym for sure! Looking forward to spending time with some great people. All you Adriane fans.... she won't be at SSIII she has an important Track Meet that she's competing in- so wish her luck. I can't wait to go watch her throw in London for the 2012 Olympics! ;) Happy Training!!! Get it!!! |
Posted By: Limey
Date Posted: 6/23/10 at 7:32am
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Smerf! Daughter, you're already kicking my butt in a lot of events! I'll just move out there and we can throw together every day. I'll start posting my stuff here after my meet this Saturday, because the stuff I'm doing this week is pretty much lame. heh ------------- Jesus loves me this I know, for the bible tells me so, if he hollers let him go, and Bingo was his name-o. |
Posted By: kellynik
Date Posted: 6/23/10 at 8:47am
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I think u should move down here!!! I'd love a roommate and training
partner! Seriously!!! I wish u were coming to Summer strong this weekend. We need to have u check out USC. Great throws program and I'm sure they have ur area of study. Keep me posted on results this weekend!!! ;) luv u much!!! |
Posted By: Limey
Date Posted: 6/23/10 at 12:34pm
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I'm in for just about anything at this point... I want a training partner, my training partners don't like to work out as much or the same as me. I am sad I don't get to come to Summer strong. It sounds like so much fun. If there is anywhere that has a good throwing program and what I want to study, count me totally there!!! ------------- Jesus loves me this I know, for the bible tells me so, if he hollers let him go, and Bingo was his name-o. |
Posted By: kellynik
Date Posted: 6/25/10 at 2:02am
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Warm Up: Dynamic Stretching Vertimax: 8 squat jumps + 8 lunge jumps (4 rounds) Hurricane Machine- Stay low in lunge position and do 1 arm push press type movement 8 each arm (4 rounds) 30" box jumps 3 x4 -Reverse Hyper (lay belly down on back extension machine hold medicine ball between legs and lift legs up) x10 -Abex Machine x10 -Lay on ground (sit up position with rubber band hanging from above going around waist- press butt down against floor and sit up- I'm sure there's a name for this but I have no idea) x10 (5 rounds) Foam roll Summer Strong is tomorrow!!!!!!!!!!!!! The tshirts look awesome!!!! The two Dumb bells on the front kinda make my boobs look big. LOL Looks a little like Mickey Mouse. Anyhow- really looking forward to it- Not a bad way to spend the day tomorrow. The King turns 60!!!!! Happy Weekend Everyone!!!! Big Throws!!!  |
Posted By: feefiefofeather
Date Posted: 6/25/10 at 2:16am
You're doing some good stuff here Kel. Keep up the good work! ------------- Literature is strewn with the wreckage of men who have minded beyond all reason the opinions of others. |
Posted By: kellynik
Date Posted: 6/25/10 at 2:22am
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Thx sister! ;) We're gonna have a blast being travel roommates this year!!! The Claw, P-town, and Austin...... yeah, we're pretty much dating. LOL |
Posted By: BrittneyBoswell
Date Posted: 6/25/10 at 2:37am
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Austin, oh yes, since it is a one day game there is no excuse for us to not go tear it up that evening. I will start scouting music now... ------------- Highland Games - The drama is so high, because the stakes are so low. |
Posted By: feefiefofeather
Date Posted: 6/25/10 at 2:59am
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Woo! I have heard nothing but good things about Austin. Don't get me wrong, California love all the way. But you guys know how to party!
------------- Literature is strewn with the wreckage of men who have minded beyond all reason the opinions of others. |
Posted By: kellynik
Date Posted: 6/28/10 at 3:44am
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10 pull ups (band assisted) 10 reverse Hyper 12 One Arm Rows 12 Tricep Pull downs 10 Abex 6 Bulgarians each leg (w bar at 100lb) 5 rounds Freakin awesome but long exhausting weekend... now I gotta go to a funeral. Couldn't possibly write it all down right now.... maybe in a few days. Happy Training!!! "If you're gonna be dumb, you gotta be tuff" |
Posted By: feefiefofeather
Date Posted: 6/28/10 at 4:30am
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Hang in there, woman! God does not test us beyond our ability to
endure. ------------- Literature is strewn with the wreckage of men who have minded beyond all reason the opinions of others. |
Posted By: Limey
Date Posted: 6/28/10 at 8:58am
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I'm so sorry. I'll come over and give you a biiiiiiiiig hug. I'm a good hugger. I'm pretty cuddly too. ------------- Jesus loves me this I know, for the bible tells me so, if he hollers let him go, and Bingo was his name-o. |
Posted By: kellynik
Date Posted: 6/28/10 at 2:24pm
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Thanks ladies- luv you both! :) Funerals.... always interesting in a small town. We're all at the house waiting to ride to the service and right before we leave, my uncle walks out some lady who he's been hiding in his room and introduces her to us! LOL NONE of us have any idea who she is and much less that my uncle was dating again. So.... the date rides with us. LOL If I had known dates were the way to do funerals I would have been sure to have wrangled some young boy to accompany me. jk Later at the reception, one of my grans friends came up to me and my cousin and asked us about my uncle's "lady friend". Apparently, he had called her daughter a few weeks before to get the number of one of her girl friends! Guess my 60 yr uncle is hitting the field..... HARD. Crazy stuff though... my 16yr old cousin's girlfriend died in a drunk driving accident this past Fri the same day my gran passed. Crazy. The three of us hung out this past x-mas. I hate that he's having to take this at 16, much less ever. Anyhow, got back to town and hit the field with Matty V and Suzanne Burgess. Very nice to throw with people instead of bugs. Worked on hammer w boots--- kind of sucks- the grounds super dry. He gave me some tips on caber and I 12:00 first try.... yeah, that never happens so perhaps I learned something. Fingers crossed. He said to pull once it leaves my chest- all i know is it worked. Then we migrated to WOB. Standing is still right at 14 but not going over. Tried spin for the first time with Suzanne's 20. Kinda cool. I like the way it feels. Gonna take some practice though before it's better than my standing. I'll throw again Wed. Just decided to do a game in KY this weekend. Should be fun! I need it. Summer Strong was ....................AAAAAWWWWWESSOMME!! 4 World records were broken- Tex and Big Rich did GReat!!! Of course Andrew Durniat, was crazy awesome... unbelievable what that kid can do! Pretty crazy watching him do Kettlebell's for 2 min.... Kid does it for 10 min usually... He doesn't let people increase until they can swing for 10 min... or press etc. THe WOD was sick... a few people throwing up... hardcore people at that. Gator Stew tasted incredible. I hear there were some late night Keg tosses till near midnight. Pretty sure next year will be even better. Richard pulled 500lbs+ for his b-day several times then did a revolution walk with it. I just wish I'd taken the entire day off. Did a cool down by partying w the Rugby Tournement kids later. Very bad things. LOL Peace, love, and happy throwing kiddies!!! ;) |
Posted By: kellynik
Date Posted: 6/30/10 at 6:07am
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Hurricane Machine lunge push press 6 each arm
kettlebell one leg deadlift/row 8 each side (10 rounds) increased weight on hurricane 3x's the usual 35lb seated ab twist 20 poor mans hamstring ( these r weird) 4 physio ball knee tuck 15 4 rounds fri should get some training in w Kearney then off to Kentucky Hgame!!! Will b good times w Adriane!!! Happy Training!!! |
Posted By: kellynik
Date Posted: 7/08/10 at 2:44am
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I haven't been posting which only means I haven't had time- but I've still been keeping up..... This mornings workout SUCKED!!!! 21 55lb kettlebell swings 5 pull ups 9 sumo deadlift high pulls 25lb DB thrusters x15 400 meters (5rounds) and it's blazing hot outside!!!! I needed this though, cause I haven't been eating as great w travel and all. .... Off to work Oh and honestly by round 3 I downgraded weights to 35lb KB and 20lb DB's- it's the truth- I obviously could use more cardio... or whatever Happy Training! |
Posted By: BrittneyBoswell
Date Posted: 7/08/10 at 2:42pm
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Glad to see you back! ------------- Highland Games - The drama is so high, because the stakes are so low. |
Posted By: kellynik
Date Posted: 7/12/10 at 2:50am
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Went white water rafting yesterday at US National Whitewater Rafting Center in Charlotte, Nc!!! It Rocked!!!!!!! So... I will count that as Sundays light workout. http://www.usnwc.org/" onmousedown='UntrustedLink.bootstrap$this, "afd8amxo6Q8LTpb334RwdONoekQ", event;' rel="nofollow - http://www.usnwc.org/ warm up- 1 lap and dynamic stretching Today we did the Filthy 50.... it sucks!!! :) 24" box jumps jump pull ups lunges back extensions wall ball 45lb shoulder press 35lb kettle bell swings burpees hanging knee raise Jump Rope 250 need I say we did 50 of everything. Burpees are always the worst for me. Happy Training!!!!! :) |
Posted By: Limey
Date Posted: 7/12/10 at 5:38am
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What's your time on the filthy 50? I need to know...heh ------------- Jesus loves me this I know, for the bible tells me so, if he hollers let him go, and Bingo was his name-o. |
Posted By: kellynik
Date Posted: 7/12/10 at 8:24am
| oh....you're so wrong Em.... LOL I knew you'd ask that... honestly close to an hour. I am not going to be the worlds best marine any time soon. LOL |
Posted By: feefiefofeather
Date Posted: 7/12/10 at 2:46pm
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Dude...is everything on there care of Mr. Brock? We used to do some of those for track...made me a little misty-eyed and nostalgic!! Sniff! Kudos though! I think I might add that in for my athletes! ------------- Literature is strewn with the wreckage of men who have minded beyond all reason the opinions of others. |
Posted By: kellynik
Date Posted: 7/14/10 at 2:16am
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naw- I haven't started that stuff yet- should be next week.. I think the Filthy 50 is some kind of crossfit punishment thing. LOL Warm up: Lap + jumping jacks Close Grip Bench 85lb Incline DB Bench Press 35lb I-Y-T on Physio Ball (4rounds) Hanging Knee Raise Barbell Rows 85lbs One Arm DB rows 40lb (4 rounds) |
Posted By: kellynik
Date Posted: 7/19/10 at 1:01pm
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Haven't been able to log as much... busy week running from the gym to work and if I don't log right away I usually forget. All I can say for Friday was that it was a lot of legs... Overhead squats (I'm just starting out) and reg squats plus some crossfit type stuff. Today was some ropework type movements w super light dumbells. Squats alternated w/ 20 35lb kb swings. DB Thrusters alternated w 35lb kb lunges.... DB rows... lat pull downs. Blah... I really don't care because what's really important is what I did on the field today!!!! :) Met up w Suzanne to try out my new fork from Doug Grissom who freakin rocks!!!!!!!! Love the fork!!!!!! Sheaf was good for my mind and body to just do something different for a change. Finally starting to hit my groove and the sheaf is going where I want it/needs to go. Biggest part......... I FINALLY hit 14 and some in my WFH!!!!!!!!!! YYYYYEEEEEEEEEEEEESSSSSSSSSS!!!!!!! Ok.... so I've been going at this for weeks .... close to mths really. ... but today was the day! I've been having days where it literally hits the bar but just doesn't go over. So, Suzanne and I had the bar at 15 for a couple weeks. Today and yesterday I noticed it was getting really close to the bar which means..... it should be at 14! So, I measured again to make sure things were right and then we lowered it to 14.... and I cleared it 3 times straight then called it a day and went to CABER.... which also went well! Background..... I've been working with this darn stick since Dec. I've probably picked it several hundred times and over the last few mths managed to get super close to 12... but not consistently till a couple weeks ago... i did it a couple times... then today- I 12:00 it 3 times straight! So.... we moved up to the monster caber. LOL This one's gonna take awhile. It's 18 ft. I can pick it fairly well but it's tough to pull. I'll try to video it soon and get some help. So.... all in all was a really good day of throwing. Tomorrow we'll work on weights and stones! Happy Throwing everyone!!!! XOXO |
Posted By: kellynik
Date Posted: 7/20/10 at 4:19pm
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Throws with Suzanne---she totally rocks!!! :) Started with a little sheaf! Getting as much of this in to develop consistency for me since I seem to have a tough time getting it over standards at games. moved on to some HWFD and LWFD... not bad stuff... we're both in the area we want to be. Hitting 31 plus consistently. Didn't overdue it and then moved onto some stone. Good couple days of throwing. Filmed our throwing today, but my laptop doesn't seem to be able to hold all the footage... may need Suzanne to help me update my mac. Peace, love, and happy throws!!!!! PS... video's sure do make you feel super fat... right up there w bikinis! LOL |
Posted By: Limey
Date Posted: 7/20/10 at 4:24pm
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I think I was throwing for 2 years before I hit 30ft in my heavy weight. My brother told me that someday I'd finally hit 30ft... Videos make me feel like I have chicken legs...and no butt...both are kinda true. I'll be waiting for some video! ------------- Jesus loves me this I know, for the bible tells me so, if he hollers let him go, and Bingo was his name-o. |
Posted By: kellynik
Date Posted: 7/20/10 at 4:29pm
ha ha ha "Do you think I'm fat Yes or No?!?!?!?" You kids were so funny! You don't have chicken legs!! I'll be turning over video development to Suzanne.  I have to say though... it's so much more fun having someone to throw with. Much more positive! Wish you were here Em's!!!
|
Posted By: kellynik
Date Posted: 7/21/10 at 4:12pm
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1 lap light warm up kettlebell.... lay on your back reach kb behind your head pull forward into seated position stand up and press kb up above your head x8 land mine: 10 each side muscle snatches: x5 light weight just learning how to do them as this is going to be a big part of my new program. (5 rounds) incline bench 75lbs x 8 seated cable rows x 15 bent over rows w 40lb DB both together x8 (5 rounds) evening sprint circuits: 5 min at 5mph warm up 45 sec @ 8mph x3 30 sec @ 9mph x3 15 sec @ 10 mph x3 15 sec @ 11mph x 1 because some guy came into my apt complex gym and I don't like running in front of other people. LOL yeah... I know... but I still breath like a fat kid chasing a hamburger. So, I compensated by sprinting 3 flights of stairs outside x3. Trim the fat... trim the fat.... Happy Training!!! :) 8 days to the Claw... but first there will be Reggae fest on the lake on Sun... party training for is important! LOL |
Posted By: kellynik
Date Posted: 7/23/10 at 3:28pm
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So, here it is... Day 1 of a 4 day program that goes for 9 wks. I'm pretty sure it's a fundamentals thing for most, but I'm still starting out and learning... finding out my capabilities. ;) 1- Overhead Squats (Deep) (SW) 5x3 1 @ 65lbs/ 2-5 @75lbs 2- Front Squats (AW) 6x2 Warm Up 95lb 1-2 @ 135lb/ 3-4 @145lb/ 5-6 @150lb 3- Back Squats (SW) 3x5 Warm Up 150lb 1- 155lb/ 2-165lb/ 3- 155lb (per Shane said I was wobbly) 4- Bulgarians w/2 25lb kettlebells held in front (SW) 3x6 5- Good Mornings (SW) 4x10 45lbs also did sprint circuits last night: 800m@ 5mph/ 4oom@6mph/ 400m@7mph for warm up 3x9mph @45sec 3x10mph @30sec 3x11mph @15 sec Happy Training! Oh yeah! Also got some cool goodies from Mr. Sorin- I lost my liquid chalk for stone and he replenished me w some cool new stuff from tradeshow! Can't wait to try it out on Mon. The Claw is less than 1 week away at this point! Yay!!!!!!! |
Posted By: kellynik
Date Posted: 7/26/10 at 6:41am
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Day 2 of my Sorin Program ;) Medium Grip Bench Press 5x5 (AW) (Press Chambers Bar w Pad) warm up 55&65lb 1-75lb 2-85lb 3-95lb 4-105lb 5-110lb (tried 5th @115 but struggled- could only push out 3 reps so went back down to 110) Push Press w Diamond Bar 6x3 (AW) 1-65lb 2-70lb 3-75lb (ummmm... had a blond moment and got my reps/sets confused- backwards for this and the rest of the workout- LOL yeah... I'm learning.) Thick Bar Deadlift Double Overhand 7x2 (AW) 1- 115lb 2-135lb (tried 165 but could only do 4 or so straight- however I was supposed to be doing sets of 2 vs 7 so next time I could probably go back up to this weight) Regular Bar Deadlift (wide overhand grip) 2x4 (SW) warmed up w 155lb 1-4 205lbs Heavy KB Swings 5x6 (AW) 1-2 55lb 3-4 60lb 5-6 70lb (I can do more swings at once so, I will probably increase weight and do more reps) Close Grip Assisted Chin Ups (9"underhanded grip) 8x3 I'm really enjoying these new workouts.... My body and mind do better w more lifting than the majority crossfit type training i had been doing. Looking forward to the next one on Wed. There will be throwing this evening..... excited about trying out some of the chalk alternatives from Richard... Got some new Liquid Grip.... Kleen Wipes- typically used for golf to remove slip from clubs... and a chalk ball. Also- trying out my new belt. will post throwing training later tonight!!! Happy Training!!! ;) |
Posted By: kellynik
Date Posted: 7/28/10 at 4:11pm
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Last night Sprint Circuits: warm up at 7 for a few min 9mph @ 45 sec x3 10mph @ 30 sec x3 11mph @ 15 sec x3 (Day 4 program) Overhead Squat 3x3 (AW) warm up bar 1-65lb 2-75lb 3-75lb Back Squat 7x2 (AW) Warm up: 95lb then 125lb 1-125lb 2-135lb 3-145lb 4-155lb 5-155lb 6-165lb 7-165lb Partial Squat 3x12 (SW) 165lb (Quick explosive movements to mimic exploding from most of our power positions- safety strap should be placed as high as possible under bar) Caber on Hurricane Machine 8x2 (AW) 1-2/70lb 3-4/90lb 5-8/110lb Hammer Curls 5x10 (AW) (standing alternating hands) 1-2/25lb DB 3-5/35lb DB |
Posted By: kellynik
Date Posted: 8/04/10 at 3:24pm
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since I didn't get back from Seattle till late Mon night... i skipped monday workout... and Tuesday was adapt back to life day.... so today was the official workout of (Day 1) of plan! Incline Bench Press (Medium Grip Touch Chest) 4x4 (AW) 1-3 85lb 4-95lbs Hex Diamond Bar 5x5 (SW) 85lbs Muscle Snatch (hands shoulder width) 7x2 (AW) (Richard had me start really light and work in 5lb increases each set-this is how he wanted me to do these) Triplex Pull (AW) 3x3 at each grip (increase weight by 5lbs each set through each grip) 1st Grip Close 45lb-50lb-55lb 2nd Grip Medium 60lb- 65lb- 70lb 3rd Grip Wide 80lb-85lb-90lb Assisted Pull Up 3x8 Shrugs (unit weight 100lbs- warm up) 3x12 (SW) 1- 150lbs 2&3- 170lbs DB Hammer Curls 5x6 (standing both arms same time) (AW) 1-2 15lbs 3-4 20lbs 5-6 25lbs 45lb-75lb |
Posted By: kellynik
Date Posted: 1/18/11 at 2:19pm
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Overheads:
4x5 105lbs Fronts: 6x2 1-2 135lbs 3-4 155lbs 5-6 165lbs Back: 3x5 165/ 175/ 185 1 leg lunges: 3x6 35lb DB Good Mornings: 4x10 95lbs Just got back from throwing in Orlando. Got a wob pr- finally hit 15 standing!!!!! Yay! Now gearing for 16 which I'm rely close to. Main plan now is gearing for worlds at the end of Feb. 3 days lifting/2 days throwing per week. Trimming fat and mostly working on throwing technique- goaling for consistency of solid throws. That's the plan. Happy Training!!!! |
Posted By: Sarahfly
Date Posted: 1/19/11 at 12:27am
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Congrats on your wob PR!!! That's awesome! ------------- |
Posted By: Krazy40
Date Posted: 1/19/11 at 1:31am
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Consistent throwing is over rated
------------- Jeremy Gillingham "Go Big or Go Home" Sponsors: http://www.stoutbarbell.com/Home_Page.html http://www.backinact.com/newpatients.htm |
Posted By: kellynik
Date Posted: 1/20/11 at 3:17pm
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Thanks Sara looking forward to throwing w you at some point. :) Jeremy...... do i know you?????? LOL ;) upper body day Bench: fat bar 3x5 95 2x5 105 2x5 115 2x5 95 Log Press: 3x5 83 2x5 88 lat pull downs: 5x10 100 Ab Bend overs: 100lb 5x15 Hammer Curls: single arms 2x10 35 1x10 40 1x10 45 1x10 50 |
Posted By: kellynik
Date Posted: 1/25/11 at 3:14pm
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So.... as a side note my training environment has changed ALOT. In October... I started training w/the Bears... big huge giant guys in my town... obviously we don't do the same workouts... I mean it's not like I can spot someone like Donnie Thompson while he's trying to squat 1200 lbs ... but they're my training team. Basically we train together separately ... but I can honestly say they helped me immensely with learning more about training. The Breeze...is more my technique coach... and entertainment for sure... just imagine a 350lb retired wrestler who constantly refers to himself in the third person using a deep charming southern accent. :) LOL and I hear he used to walk around the bar he owned in nothing but a leopard cape, daisy dukes, and a cowboy hat. IM RAMBLING. Anyway... got w DT today and came up with a new training program... so here's what I did monday... part of my old routine... and tonight was day 1 of my new one. Mon: worked on snatches to integrate into my overhead squats.. nothing seriously heavy OVERHEAD SQUATS: 4x5 105lbs FRONT SQUATS: 7x2 1-2 145lbs 3-4 165lbs 5-6 175lbs 7 180lbs BACK SQUATS: 3X5 1-180 2-185 3-190 BOX SQUATS: 5X5 110 I'm brand new to these so, nothing heavy- just getting acclimated 1 LEG DB LUNGE 3X6 35LB GOOD MORNINGS 4X10 100LBS TUESDAY: BENCH PRESS: (any bar except for a trad bench press bar- today i used the 55lb fat bar) 6x5 1-2 95lbs 3-4 105lbs 5-6 110lbs super excited cause my technique is actually getting better... FINALLY CLOSE GRIP BOARD PRESS: (using thick bar again) 3x8 @ 115lb JUMP PULL UPS superset w HAMMER CURLS: 3X10 DB 1-45LBS 2&3- went down to 35lbs (Donnie told me to superset the Pullups w Kettle Bell cleans next time) HEAVY ROWS 4X10 1-45LBS 2-35LBS 3-40LBS 4-45LBS BANDED TRICEP PRESS 3X10 KETTLEBELL DOUBLE HANDED SNATCHES 3X8 W 16KG TRUNK WORK: WINDMILLS W KB TWIST DEAD LIFT W KB THATS ALL FOLKS!!!!!! HAPPY TRAINING!!!!! |
Posted By: kellynik
Date Posted: 1/26/11 at 2:38pm
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light ..... very very light day..... in between heavy lifting days... Snatches 6 assisted chin ups 10 ab machine 15 5 rounds 50 plus stone throws I got my eyes on you wee stones... I will defeat you! |
Posted By: Sarahfly
Date Posted: 1/27/11 at 1:17am
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Hopefully quite soon! ------------- |
kellynik wrote:Posted By: Alan H
Date Posted: 1/27/11 at 5:59am
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You OWN 16 in the wob, gf. It's YOURS.
------------- Alan Hebert Geezer-In-Training |
Posted By: kellynik
Date Posted: 1/30/11 at 10:08am
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Thanks Alan! :) I'm chasing it! Today was an awesome throwing day.... beautiful weather 70+ degrees!!!! Yum! started with stone throws.... working on my upper body ... tend to be too loose .... need to push more.... yeah.. I know OBVIOUS but I've always been focusing on my lower body so much that I forgot the top part. Took 20 + Heavy Hammer throws and stopped when I got so tired I was getting sloppy w throws. Wob.... cleared 15 solid 1st few... moved the tape up to 15.5.. it's there.... gonna work on 15.5 for a bit... tried spinning... until I get some instruction/watch a lot of videos, I'm gonna stay w standing. So.... I started this 500cal a day diet thing to trim the fat over the next 2 weeks. I realize it will most likely decrease my strength temporarily, but I'm hitting a solid nutrition program after the two weeks. Gonna try to keep up w normal training though. So far I feel good though. Anyway, Happy Training!!! |
Posted By: Sarahfly
Date Posted: 1/31/11 at 2:26am
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500 calories a day? Can you function on that and still train? How's that going? ------------- |
Posted By: Krazy40
Date Posted: 1/31/11 at 5:59am
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Enjoy that nice less fat body for the few days you have it. Those two weeks you go 500cal a day will teach your body to save save save as much as possible(and more then likely you won't have enough energy to workout). By the time your body adjusts to your "solid nutrition program", you will probably be back to the same body you had before the 500 cal diet.
------------- Jeremy Gillingham "Go Big or Go Home" Sponsors: http://www.stoutbarbell.com/Home_Page.html http://www.backinact.com/newpatients.htm |
Posted By: KThom
Date Posted: 1/31/11 at 10:02am
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They're right, Kelly. The basal metabolism for a 130 lb. person is a little over 1,200 kcal a day. The more lean muscle mass you have (which everyone on this forum should have more than the typical adult) increases your basal metabolism, thus you require more calories just for your body to perform basic functions. When you go without food for most of the day then your body tells itself to conserve, conserve, conserve! As soon as you put calories into your body it stores it as fat preparing for the next bout of starvation. You would be better off eating 3 times the amount of your planned diet. You won't lose weight as quickly but it's manageable and you won't gain it back as quickly either. I'm not a dietitian but I am a nursing student and nutrition has been drilled into my brain. I hate to see another female athlete limit their potential. |
Posted By: kellynik
Date Posted: 3/08/11 at 2:56pm
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sunday mar 6th run 1 mile 20 assisted pull ups 20 weighted ab pull down 16 deadlifts @ 205lb 20 kb swings @ 53lbs run 1 mile 10 assisted pullups 20 ab pull downs 8 deadlift @ 205 10 kb swings @ 62lbs stretch run 1 mile Mon Mar 7th run 2 miles 400m cool down Overhead Squats: 5x3 @ 95lbs (ummm struggled a bit... I think I learned to do running after lifting if I must do that weird running thing) Front Squats: 6x2 1-2 @ 135lb 3-4 @ 155lb 5-6 @ 165lb (honestly... haven't been squating heavy in a while.. felt too heavy- next will reduce weight to maintain form if neccessary) Back Squats: 5x5 1 @ 165lb 2 @ 175lb 3 @ 185lb 4 @ 185lb 5 @ 195lb (these went surprisingly well) 1 leg lunges 3x6 30lb DB superset w 20 each side 25lb seated ab twist Good Mornings 4x10 @ 115lb Tues Mar 8th 800m run for warm up (decided to do most running after lifting) Bench: 6x5 1-2 95lb 3- 105lb 4-6 100lb Incline Bench: med grip 4x4 75lb Log Press 5x5 (row from floor- clean and press each rep) wore me out... not gonna lie snatches (learning these so started light) 3x8 65lbs Tricep pull downs 3x10 30lb Hammer Curls 3x10 @35lb db simultaneous run 1 mile stretch |