dec 7, 2011
89 comments
12/07/2011
OPT EC Client Danny Nichols - TJ's Gym, San Rafael, California
function
AMRAP COVP Chin Ups
Run 200 m @ 90%
rest 2 min
AMRAP COVP Chin Ups
Run 400 m @ 90%
rest 3 min
AMRAP COVP Chin Ups
Run 600 m @ 90%
rest 4 min
AMRAP COVP Chin Ups
Run 800 m @ 90%
being
A1. Standing Press - build to a 1RM
A2. Weighted Pronated Medium Grip Chin Up - build to a 1RM
(rest as needed b/t sets; as many sets as needed)
score as press divided by BWT+chin up weight - i.e. 175#/170# BWT + 80# attached = 175/250 = .70 = 70%
will
4 sets:
50 m accels from push up position
walk rest 3 min
+
4 sets @ 97-100%:
5 TnG Dead Lift tough
Airdyne 20 sec @ max effort
rest 5 min
post notes to comments
amazing effort, great stuff Danny
Awesome D! We now won;t under estimate the hook grip:)
Nice work Danny. Good stuff brother!
strong work Danny!...
~gm2
being
A1. 155# (15# PR)
A2. 45# (pronated PR)
BWT = 204#
Score: 155# / (204# + 45#) = 155/249 = 0.62 = 62%
amazing display Danny. Good on you
Any dawgs in the Northern VA area doing the construction series Sunday?
Would be nice to train with someone else vice alone haha
Wow Danny - just awesome!
Being
A1. 73,5kg (162lbs) (PR)
A2. 40kg (88lbs) (I think pronated PR)
BWT at 165lbs
Score - 162/(165+88)=162/253=0,64 (did I get that right?)
What is a good ratio, coach?
Are the pull-ups meant to be strict or can we kip?
Martin
65% hopefully
So almost perfect brotha
Baba
Strict
Babs
Strict
Damn phone
Almost wrote babe....
WILL
Runs complete. Ran inside so subbed in 60 yard shuttle runs with 20 yard turn arounds.
+
365 - forgot to check stats
365 - 16 cals
365 - 15 cals
365 - 16 cals
TnG were slow without bumpers and weight belt. Also feeling a little run down this morning. Onward.
Ha! Thanks, Coach.
Nice work, Danny!!!
A1. 195
A2. 125
BWT 190
Score - 62%
Good work Danny!
Being
A1. 150
A2.150 BWT + 95#
61%
Great work Danny!
I woke up feeling AMAZING this morning.
Being:
Did 3x3 front squats at 220 this morning for my squat cycle. This is a PR for 3 reps. Should be able to hit a new max next week
A1: 155 (PR)
A2: 167 BWT + 78# (PR)
63%
+
Made up the 7 rounder from yesterday.
5:10
Deadlifts unbroken. 4 sets of double unders unbroken. Tripped at 34 on three sets. Lost focus on those sets. I was gunning for Angelo's time of 4:55 that he got last night.
Part 2 Will:
snowing this morning so decided to get the DL's done then sprint later.
-Round 1 @ 215...felt very easy today, also subbed 30sec. row sprint for airdyne..and I rowed very well today too!
-Round 2-4 @ 230...Dl's felt awesome today, I swear they are so either hit or miss for me, but seems I can pull really heavy well and feel easy like once every 2-3 weeks-ish
-All rows were pretty consistent at 1:45-1:48pace, so I guess 30sec. is my sweet spot for rowing haha
-Rested 4mins, after 4 I started to feel the 50-55degree gym a bit too much for my liking, I don't think it affected each output though.
Being
A1. 80# -- sad, I know...this has always been a HUGE weakness, but this is a PR, so getting better!
A2. 15# -- 5# off PR for pronated/strict, but couldn't manage it a few weeks ago when I tried, so happy with it today
80/124+15 = 57.5%
That was insane. Anyone know if he beat Rob Orlando's time?
Will
Danny, really impressive stuff man!
A. Complete, sprints felt great this morning, snow flurries this mornrin so went inside to stay warm between sprints
Did 15 minutes light snatch work to warm up for 2nd part
Deadlift 330, 350, 350, 350
Airdyne cals 21, 20, 19, 18
Good morning, enjoyed the workout
Awesome work Danny! Your hip speed is nuts.
Will:
Runs complete. Snowing out so did sprints on turf inside. 25m shuttle.
345#, 17 cal
355#, 17 cal
365#, 17 cal
315#, 18 cal Wanted to drop and play around with speed.
These all felt slow today. Energy is great, I just feel slow.
Rest tomorrow. Big weekend ahead!
1,2,3 Pick it up.....
Being
A1. 155 (PR)
A2. 105 (PR)
BWT = 191
155/(191+105) = 155/296 = .52 = 52%
This is a huge imbalance that I need to work on. Clearly shows why going overhead and handstand pushups are such a huge limiter for me.
Will:
Row sprints completed. Felt good to get outside in the cold.
315-15
315-17
315-18
325-15
335-14
Reduced rest because of time issues and did an extra set. I need to pay better attention.
James
Hahaha, that´s hiliarious! I strongly recommend this link: http://damnyouautocorrect.com/13603/the-25-funniest-autocorrects-of-dyacs-first-year/
Martin
Good work, bw press really close, skip breakfast next time! ;)
Inspiring Danny!
Being
A1. 175#, 5# PR
A2. 70#
175/(192+70) = 66.7%
A. 160 - pr
B. 85
160 / (170 + 85) = .62%
Bear, thank you! I'm laughing so hard I'm almost crying. That's the most entertaining 5 minutes I've ever had at this job.
Danny, impressive video. Good composure to stay steady. Awesome!
Just pure sick power- beautiful.
Being from yesterday
Pull-up are pretty much the only thing that give me pain in my elbow right now so I am having to cut some a few things.
7:59....It was not pretty but I am on the come back trail !
BEING
Make up Dec.6
A. 235
+
6:14
i didn't like the grip on this one, and the DL's felt heavier than i thought they would.
overall, happy.
being.
today sucked!
did 85 # tried 90, couldn't.
i just watched the video on facebook where they said caffeine can help upper body strength- should i try that? or maybe it was all the dips and ring push ups i did beforehand...
Being:
A: 80 kg (176.37 pounds) (pr is 82.5)
B: 42.5 kg (PR!) (93.7 pounds)... I'm not sure why I didn't try 45 kg, probably because I was so happy about this :P
Bodyweight: 90 kg (198.4 pounds)
Calc: 176.37/(198.4+93.7)= 60.38%.. I need to lose weight ;) I'm the fat bunny around here...
"will"
pouring outside so did 3 steps mountain climbers into banded sprints. felt super explosive and fast on these today. Absolutely love sprint work.
325/21 cals
345/20 cals
365/18 cals
375/ 15 cals
Being
BW = 113#
76# (low - I've had better days...) & 40#
Score = 76/153 = 49.6%
Should I be working EROM HSPU's?
Being
Press-85lbs
PU-67lbs (I kipped, I should have asked before doing this, oops)
BW-135lbs
42%
Very impressive Danny! You're a beast.
Will - last week
Part 1
A. PS/Snatch/OHS 135, 145, 150, 155
B. Behind the neck Push Jerk 3x3 185, 205, 225
C. Legless Rope climbs - Did 13 (15' rope) in 9:50
Power snatch were easy, squat snatch not so sweet...OHS so so. Took a video of the movements and seeing my knees coming in quite a bit. Didn't realize this was happening. Good to see and be aware of.
Jerks felt good. Even 225 felt light, really tried to work on feet and getting under the bar.
Rope climbs, felt good. Hands feel like I have arthritis afterwards though.
Part 2
Airdyne - complete
Impressive
Function - thought the pull ups were kipping for some reason
31(pr), 20, 20, 20
Forgot to look at the clock on every round for the run
Bear, it's not that I'm too weak, it's that I'm too fat. Definitely.
Nice work Patrick! Powerful numbers!
Coach since Being is A1 an A2 should I be alternating between the press and pull up to determine my 1RM for both?
I registered for the nutrition and life coaching modules today so excited! Anyone else on the blog going?
Being
A1. 132.5
A2. 50
Body weight 155
Score=132.5/50+155=.65
Not PRs for either movement.
being
bodyweight: 190
A1. 170
A2. 103 (PR by 3)
.58
Off my PR press by 10...
Will:
Fasted - no belt
A. Subbed 5 min airdyne at 80% - 92 cals
+
Deadlift weight / cals
385 / 18
385 / 17
395 / 19
400 (4 reps) / 17
Form broke on 4th tng dead at 400 so dropped it and got on airdyne...deads and airdyne felt good today but airdyne DESTROYED me. 4 minute rest barely enough.
...just read it was rest 5 minutes not 4....doh!! Only rested 4 minutes, my fault.
being
155# press/(80# pull-up + 170# bw) = 155/250 = 0.62
Press pr from this summer is 165#...I guess that was after a strength cycle though. Fairly happy with the pull-up...not far off from my best supinated pull.
Being
A1. 165
A2. 70
Btw:175
67%
function
COVP Chin Ups x 6
Run 200 m @ 90%: Treadmill, 16 km/h, 10% incline
rest 2 min
COVP Chin Ups x 6
Run 400 m @ 90%: Treadmill, 16 km/h, 8% incline
rest 3 min
COVP Chin Ups x 6
Run 600 m @ 90%: Treadmill, 16 km/h, 6% incline - broke down after 200 m, rest btw 10-14 km/h
rest 4 min
COVP Chin Ups x 6
Run 800 m @ 90%: Treadmill, 12 km/h, 4% incline - broke down after 100 m, rest btw 10-12 km/h
COVP Chin Ups x 6
To much ice outside to run and treadmill doesn´t go faster than 16 km/h so I played around with different inclines. Tough lesson in paceing today, maybe I could´ve stayed in the zone longer if James stood beside me and said 1-2-3-RUN!
Well I thought today was going to be a good training day but rep 1 on my first dl set said otherwise so I took it easy on the deadlifts
Rain and no airdyne so did what angelo did...sorta
5 min row warm up
70 cals 1200m Z1 pace
DL: 405 425 425 425
-1st rep of 405 made my back feel funny...it felt like something was tweaked but it only felt weird after the dl reps not during them. I didn't want to ruin the next few days of training so I took it light 425 is only about 85% of my 1rm we did that Saturday that had 1rm dl in 20 min and 60 min row. Not too bad I guess but was hoping to do something in the 455# range today. Always next time.
Row 20 sec max effort (in cals) 12 12 12 12
Gonna take it easy rest of day looking forward to tomorrow
Being
A1. 160 (PR by 8)
A2. 133 (PR by 13)
Body weight 168
Score= 160/(168+133) = .53
And, Danny......whew, impressive!
"Freight Train"
Will
Runs complete
Dl, 425,445,455
Ad,24,23,23
Had to shut down after three felt a critical drop off couldn't n wouldn't pick that bar up again..found it difficult to recover in five minutes..heavy deads for reps taxes me hard..sleep n nutrition have been off,,need to dial it in...
Function
Subbed ring rows for chin ups today; I was planning on using a thin band to help get COVP, but I felt a lot of pulling in my belly. Tried to get as horizontal as possible on the ring rows.
12/12/11/10
Running felt good!
"will"
A. Sprints- 50m- complete- felt really fast- didn't time efforts, just rest periods.
B.
1. 297-22 cals
2. 319-22 cals
3. 330- 19 cals
4. 350-18 cals
- dead felt really heavy, and touch and go was a bit more laboring at 5 then normal- 350 felt iike 400-
- airdyne output felt tremendous, and felt fully recovered post efforts-
-took it light today, for the big testing weekend, happy to be hitting some training with the DAWGFATHER!!!.
-McG- I hope you brought your big boy pants for the weekend!! GET YOUR MIND RIGHT!!!
Being
Press 154 (70 kg)
Chin 76 (34.5 kg)
BW 163 (74 kg)
Score: 154/239= 0.64
Have lost 2.5 kg body weight last 2-3 weeks (not because i want), but gained strength at the same time. James, your program is fantastic. Thanks a lot!
being
bwt 195#
press 165# (PR)
pullup 110#
score: 54%
function
COVP pull-ups 40/32/28/28
runs complete
Good work Danny!
"Will"
A. Subbed 5min airdyne for sprint (108cals)
B. 385lbs (20cals), 415 (19cals), 435 (18cals), 455 (18cals)
*deads felt good today (got a lil dizzy on last 2), power on airdyne was good, shocked I was able to get so many cals...I have a very stingy bike
Baird, Just make sure You bring a few extra pairs of pants. Especially after your little escapades yesterday.
BTW,
These freakin' numbers are ridiculous Dawgs! Nice work!
Will
A. Complete
B. 295# (22 cal); 315# (22 cal); 335# (21 cal); 335# (22 cal)
Correction. Last set of DL was at 355#, not 335#.
Being:
A1. 200#
A2. 110#
BW. 193#
Ratio = .66
Ended up tweaking my neck on a pr press attempt (205#.) Couldn't make up yesterdays DL/DU fun. Hopefully I'm good to go by the weekend -- I MUST DEFEND 52nd PLACE!!!!!
Will
145lb bw
sprints: complete
+
295 lbs 17 cals
315/18
325/14
335/12
Probably went a little heavier than I should have - 5 min rests didn't seem long enough. Heart rate was still up there. Came real close to throwing up afterwards.
Yikes Danny. Yikes.
Being
A1: 145#
A2: 20#
BW: 225#
Ratio .59
40/6'2"/203
Will: Lean Forward, I'm bracing for collision! Run faster dawgs, I'm chasing your collision!
A: Sprints Fast!
B:
1) 365 - 30 cals
2) 385 - 26 cals
3) 395 - 22 cals
4) 400 - 21 cals
5) 405 - 21 cals
6 min rest before set 5. Adrenalin expended, felt like I had been through 2 Fran by round 5. NOTHING LEFT! Ouu!
Bieng
Press-175
Pullup- 100lbs
BW# 220
Ratio= .54
Also did snatch work from previous workout..PR at 205
Being
A1 - 140#
A2 - 80#
BW = 157lbs
Ratio = 0.59
Nice Danny! Amazing power!
Being
A. 155- ties PR. Can't seem to break through this one. Been stuck for about a year now
B. 108- PR . Most I've ever done with any grip. Used a little leg pump at top so not sure now if it counts
155/ 165+108 (273)= 0.56= 56%
Impressive Danny. Great work.
will
A- power snatch/snatch- 155/ 165/ 175/ 185/ 185
B- snatch balance- 225 (pr)
C- OHS- 225 x6 (pr)
sprints- complete and fast
+
DL/airdyne
225/ 16
315/ 16
365/ 16
405/ 16
+
21/15/9
225lb DL
handstand walk (meters)
~3:18
~gm2
Being:
Press: 145 (off PR by 10) just didn't have it
Pull up: 80
BW: 170
Score: .58
Pretty disappointed on the press, was hoping for a 5lb PR and closer to BW press, looks like I've lost a little here.
Nov. 30
Unfortunately did not have time to do the swimming or "Unbroken 3.0." Instead I did
12min AMRAP:
3 bench press@205
5 Back squat@245
8rnds
Being: (M/205/6'3")
Press: 160#
Weighted Pull Up: 70#
Score: 58%
Being
A1 105#
A2 38.5
105/(142+38.5) = .58
Will
Did 2 parts today to get some swimming in.
Part 1
Swim 25m on :45s, rest 1 min after 10th, 20th set x 25 - complete, good short MAP session with about a 1:1 work-rest ratio
Part 2
Sprints felt great
+
365/11
385/13
405/14
425(3)/11
Last set started to feel funny and with my history of back issues I shut it down to stay healthy. Frickin Airdyne is impossible to get good calories out of!!!
Being
A1. 77#, 2# PR
A2. 27#, 2# PR
BWT: 132
77/(132+27) = .48
Will
315-18cals
375-17 cals
375- 14cals
375- 16 cals
Went bare foot cuz I forgot my shoes plus I like DL'ing bare foot. Foot slipped off the peddle though on the third round, ouch!
Done on December 8th
A1. 160# (15# off of PR)
A2. 93#
BWT. 185
160/185+93 = 73%
Press felt super weak today.
BEING
A1. 70 kg
A2. 40 kg
155/160+88= 88.9 %
Kenno, instead of 155/160+88, it should be 155/(160+88) for a score of 62.5%
Being (done on Dec 8th)
A1. 145# Press (10# PR)
A2. 60# Pull (10# PR)
145/(60+165bw) = 64.4%
I came up from full extension easy with 65#, but found a sticking point with my chin about 3 inches from the bar. What can I do to work the top of my pulls?
Will:
at globo:
Jerk Cluster: 135-155-185-205
HPC+FS+PP:135-155-175-295
Preacher Curls: 3x8
at CF:
DLx5+airdyne at 315# around 17 cals
2x15 C2B PU's
A. Press 1RM - 155 (10lb PR)
B. Weighted pullup - 57.5lbs (12.5lb PR)
score - .626
Bwt -190
155/247.4=.626
Being
41/5'8"/154lbs
A. Press 1RM - 155
B. Weighted pullup pronated - 115 (1st time doing a pronated weighted pu)
155/154bw+115 = 0.576
I'd have to hit a 175 press with a body weight of 154 to reach a score to 0.65. Advice?
Function:
ran on treadmill @ 6min/mile pace 10mph for 200,400&600, slowed to 9.5mph for 800
COVP chinup (gave myself 2011 tempo for strict chin up) 11, 9,8,7