PDA

View Full Version : More speed more strength



Pages : [1] 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23

NickAus
11-10-2009, 04:24 PM
Hi everyone,

I love everyones advice here so though I should post my work-outs!

I believe a strong mind is key to reaching your goals.

I love all types of lifting but my focus is on benching big weights, I have turned my worst lift into my best.

I have competed in a lot of sports including Judo, Boxing, Greco, freestlyle, bjj and submission (no gi) wrestling, been powerlifting for around 2 years.

My height is 5'10" my weight is 212.

NickAus
11-10-2009, 04:42 PM
Tuesday 10/11/2009

Leg press-
3 plates per side x6
5 pps x6
6 pps x6
7 pps x5
8 pps x16
4 pps x12
2 pps x25
2 pps x25

Hamstings-
100x10
120x13
100x10

Chuck rows-
3/4 stack x12x2

Facepulls straight bar-
1/4 stack x12x5

Short and sweet.

NickAus
11-11-2009, 02:34 AM
Wednesday 11/11/2009 Remembrance Day-Proud Anzac.

No lift offs/spotter today

Speed/ Assistance day

Reverse band floor press (set bands so bar was completely out of bands at lockout, deload exactly 45 at bottom)-
Pinkies just inside rings
135x5
200x5
247x3
285x3
315x7
348x3
247x15 left one in the tank on all sets

Same movement with ring finger on smooth nice and close-
135x10
155x10

Light dumbell bench-
40s x15x5

Pulldowns behind head-
1/2 stack x 15 (hurt elbow so stopped)

Facepulls-
4 plates x15
5 p x12
6 p x12
7 p x10
8 p x10
9 p x10
10 p x10
10 p x10
8 p x8

Rear delt cables-
2 p x10
2 p x10

Fry upright cable rope rows-
4 p x 10
4 p x10
4 p x10

Done, would have liked to press a little more but training partner never showed.

No speed till my elbow is better, I love it but it hurts too much.

NickAus
11-11-2009, 02:49 AM
Body weight is 212.

Brian Hopper
11-11-2009, 07:34 AM
Im glad to see you started a log Nick!!!! How is the overkill shirt coming along?

NickAus
11-11-2009, 02:23 PM
Hey Tank,

Yeah I thought I should start a log as I may be missing out on some advice plus I like to help others too.

Love the shirt but have only used it once, got a med grip 3 board PR first time in it so that's cool, for a pretty tight shirt it was pretty easy to use (off 3 board lol).
The fabric is amazing.

Well done once again on your total now it's time to chip away at 2500, you will hit in no problem the way your going!

NickAus
11-11-2009, 02:33 PM
You may notice the numbers on my lifts are weird this is because 3/4 of the big plates at my gym are in LBS the rest in KG.
The smaller plates are in KG.
I am not going to use a calculator for every set I log.

OGROK
11-11-2009, 06:58 PM
bookmarked.

hey dude I tried your floor press thing, its my last workout in my log... only did 4 sets of it though so a little diff I guess. ill be watching this one for sure

Brian Hopper
11-11-2009, 07:59 PM
2500 would be nice, but right now I'm gonna aim for 2400 at my next meet. I just got 2 denim shirts that were made by Karin, and I just sent them to Ginny Phillips to have altered to fit me. I hope they will help my bench out ALOT!!!

NickAus
11-11-2009, 08:00 PM
bookmarked.

hey dude I tried your floor press thing, its my last workout in my log... only did 4 sets of it though so a little diff I guess. ill be watching this one for sure

Thanks,

4 work sets is good!

Hope this log is intersting enough for people.

NickAus
11-11-2009, 08:03 PM
2500 would be nice, but right now I'm gonna aim for 2400 at my next meet. I just got 2 denim shirts that were made by Karin, and I just sent them to Ginny Phillips to have altered to fit me. I hope they will help my bench out ALOT!!!

Nice one!

Karins huh not sure how you managed that?

2400 then 2500!

Clifford Gillmore
11-12-2009, 05:14 AM
Soooo. Doing CAPO nationals next year?

NickAus
11-12-2009, 02:29 PM
Soooo. Doing CAPO nationals next year?

I will compete next year for sure!

Brian Hopper
11-12-2009, 05:29 PM
Karins huh not sure how you managed that?

I got lucky I guess!!! My coach bought about 5-6 denim shirts from some guy at our last meet and he brought all the ones he didn't want to the gym and let us have our pick at them. I picked 2 shirts from Karin, but they are both a partial closed back. Hopefully this will work out for me.

NickAus
11-12-2009, 06:43 PM
I got lucky I guess!!! My coach bought about 5-6 denim shirts from some guy at our last meet and he brought all the ones he didn't want to the gym and let us have our pick at them. I picked 2 shirts from Karin, but they are both a partial closed back. Hopefully this will work out for me.

That is lucky alright!

You could always cut one so you can pull the collar down more.

Clifford Gillmore
11-12-2009, 06:55 PM
I will compete next year for sure!

Kick ass! Our gym crew will be flying over for it, I'll be competing on the AM day and handeling on the PRO day.

NickAus
11-12-2009, 07:27 PM
Kick ass! Our gym crew will be flying over for it, I'll be competing on the AM day and handeling on the PRO day.

I have no idea when any of the comps actually are so will check out the Capo web site.

Not sure when I'll do a meet, just trying to get my bench up to 700.

Brian Hopper
11-12-2009, 07:47 PM
That is lucky alright!

You could always cut one so you can pull the collar down more.

Ginny is taking care off everything for me, she is pretty good at it. As soon as I give it a try, I will post it up.

Clifford Gillmore
11-12-2009, 09:23 PM
I have no idea when any of the comps actually are so will check out the Capo web site.

Not sure when I'll do a meet, just trying to get my bench up to 700.

CAPO's website admin is a little too slow. I'll get some dates for you when I get them confirmed.

NickAus
11-12-2009, 09:33 PM
CAPO's website admin is a little too slow. I'll get some dates for you when I get them confirmed.

Ok that would be hood.

NickAus
11-13-2009, 02:06 AM
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/cBVZUCmtIQ0&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/cBVZUCmtIQ0&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

Went on to do 400, missed 415.

NickAus
11-13-2009, 02:42 AM
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/RRyJFSg62KQ&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/RRyJFSg62KQ&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

Wanted to pump these out for confidence and for fun, touched board on second rep with 515 this day after this set.

NickAus
11-13-2009, 03:57 AM
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/vKdJaeul2lk&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/vKdJaeul2lk&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

Set up doubled minis on raised dumbells to give 55-60lbs tension.

NickAus
11-13-2009, 03:58 AM
^Shirt for these videos was loose in the sleeves.^

Finally got shown how to load videos on youtube, this has taken me a while ha ha.

bencher8
11-13-2009, 09:11 AM
Nice to finally see vids of ya benching nick. Gotta be difficult to put a shirt on and then throw a sweatshirt on over that..

One thing I noticed is you should straighten your feet out when you set up. You are kinda on the inside of your feet. You will get some better drive with them straight..

NickAus
11-13-2009, 02:11 PM
Nice to finally see vids of ya benching nick. Gotta be difficult to put a shirt on and then throw a sweatshirt on over that..

One thing I noticed is you should straighten your feet out when you set up. You are kinda on the inside of your feet. You will get some better drive with them straight..

Ha ha yeah it's a pain in the ass but I just get too many stupid questions about it and when I'm at the gym I just want to train.

Thanks Paul!
My leg drive is better now than in these videos I have changed my set-up a little but still way off so I will keep working at it!
I will make sure I straighten my feet way more.
Sometimes when I hit it right the weight just flies up so I know It will really help.
Lots to work on!

Glad you could take a look.

NickAus
11-13-2009, 02:38 PM
13/11/2009

Extra work-out

Front raises mini band-
30reps
NO REST
Front raises dumbells-
5lbs 30 reps
NO REST
Side raises-
2lbs 40 reps
2lbs 80 reps

Nice Friday night shoulder pump, I have neglected my shoulder raises so this Friday extra work should pay off by keeping balance.

NickAus
11-15-2009, 03:51 AM
Sunday 15/11/2009

Max bench day

Raw bench-
45x10
100x5
135x5
180x1
200x1
225x1
265x1
315x2 last warm-up

Shirt 3 board-
Forefinger on rings (almost out to index on rings)
455x2
515x2
565x1
585x2 PR
515x5 all reps today were nice and fast but I had very little arch once the shirt was on

Fat bar (fat gripz) close grip floor press-
135x10
180x10
200x12

Facepulls-
6p x20, 7p x20, 8p x15, 9p x12, 8p x12, 6p x12, 6px12, 6p x12

Done, elbow is sore but I'm feeling good about the PR.

Thanks for the tip Paul!

Clifford Gillmore
11-15-2009, 08:00 AM
Nice work Nick! Thats friggen huge, 700 is only about 100lbs away man. You'll easily smack that around by nationals, might even reserve you a seat to WPC Worlds if you get down to 198 and do it ;)

allan3
11-15-2009, 04:06 PM
good show nick!! keep it up!

GoodyGirl
11-15-2009, 04:08 PM
Saw your video's. I am in awe!

NickAus
11-15-2009, 06:14 PM
Nice work Nick! Thats friggen huge, 700 is only about 100lbs away man. You'll easily smack that around by nationals, might even reserve you a seat to WPC Worlds if you get down to 198 and do it ;)

Thank you very much Risk!

It was off a 3 board so a long way down to touch ha ha.
I was having more trouble with the lift offs than the press itself.

I really don't know if next year I will cut to 198 or go 220 weighing maybe 215-218.
Anyways for now I just want to get used to this shirt and get way stronger.

I see you have been hitting plenty of bench and squat PR's!

NickAus
11-15-2009, 06:16 PM
good show nick!! keep it up!

Thanks Allan!

The APT wrap 2X wraps made the weight feel real light in my hands.

NickAus
11-15-2009, 06:19 PM
Saw your video's. I am in awe!

Thank you GoodyGirl, pleased people take the time to look.

There are plenty of guys out there doing a lot more but I am progressing pretty fast so that's good.

Glad another person found this great forum.

NickAus
11-15-2009, 09:21 PM
16/11/2009

Light legs and core/ extra work-out

Pin loaded sissy leg press-
10x10 working up to full stack
Stack x 20

Hamstrings-
45x12
65x15
45x15

Leg extensions for the pump lol-
3p x 15
3p x 15
4p x 21

Leg raises-
5x12

Done, just a quick PUMP not much rest between sets.

Clifford Gillmore
11-15-2009, 11:24 PM
I see you have been hitting plenty of bench and squat PR's!

LOL, the shirt is still not even close to being broken in - and you'll probally find heaps of ways to get more out of it in the coming weeks!

I'm going to bring it in the next few months, I want to get pretty close to an elite total at the amatuer meet - just to show everyone whats up haha.

NickAus
11-16-2009, 04:32 AM
LOL, the shirt is still not even close to being broken in - and you'll probally find heaps of ways to get more out of it in the coming weeks!

I'm going to bring it in the next few months, I want to get pretty close to an elite total at the amatuer meet - just to show everyone whats up haha.

Yep you'll do it NO QUESTION Risk.

NickAus
11-18-2009, 08:39 AM
Resting up the elbow, I find it very hard to back off at the gym so I'm taking a few days off.

Weight is up and I feeling strong and ready to get back at it.

I am going to do a 6 week cycle for max bench day that looks like this (could change as I always adjust if I feel I need too).

1) shirt reverse band (set up to help 0 at the top and 45 at 3 board) 3 board pinkies on ring 2s.

2) 260lbs band tension raw 4 board, add shirt 3 board max.

3) shirt reverse band (set up to help 0 at the top and 45 at 3 board) 3 board comp grip 3s.

4) raw quad minis floor press med grip max.

5) shirt reverse band (set up to help 0 at the top and 45 at 3 board) 3 board comp grip 2s.

6) shirt reverse band (set up to help 0 at the top and 45 at 3 board) 3 board comp grip max aiming at getting 640+

The set up giving no help at the top means I know exactly how much weight I have in my hands!

This is a cycle I know will really build strength for me, I have done one pretty similar with a big PR at the end.

Look forward to posting my work-outs.

NickAus
11-19-2009, 09:54 PM
Extra work-out

Band rows 2 minis-
150
100
50

Elbow is much better already but I will still train legs sunday in place of max effort bench.

NickAus
11-21-2009, 10:08 PM
Legs and core

Leg raises-
3x12

Leg press-
3 plates per side x6
4 pps x6
5 pps x6
6 pps x6
7 pps x5
8 pps x5
9 pps x12
5 pps x10
5 pps x10

Stiff legged deadlift-
135 x12
180 x12
225 x6
315 x6
365 x6

Seated hamstring machine-
3x10

Back raises-
3x15

Swiss ball abs-
3x15

All done at a fast pace once leg press work was done.

Elbow is feeling really good but still clicking.............so keen to start this new 6 week bench cycle!

NickAus
11-22-2009, 07:15 PM
Extra work-out

Band rows 2 minis-
50
50
50
25
25
50

Side raises-
2lbs x150
2lbs x40
2lbs x40

Front raises-
10lbs x30
10lbs x30

Better than nothing as I'm still resting the upper body from anything heavy-very hard but I'm sticking to the plan.

NickAus
11-24-2009, 01:39 AM
Assistance work

Floor press med-close grip (no spotter)-
Bar x12
135x12
180x6
225x16 had to stop as this was hurting my elbow ****!
135x10
Bar x 20

Key press-
50s x10 hurt bad

Back raises-
30
30 PR was 70 reps but 2x30 was a nice pump still, need to get back into these with 135 on my back.

Chuck rows-
3/4 stack x12
Stack x12x4

Pissed at myself for not warming up well enough, the last inch at lock-out hurts with 135.
Feeling really explosive, elbow says otherwise.
Could have got a 2 rep PR or more on floor press.
Time for an x ray.

NickAus
11-26-2009, 03:40 AM
Extra work to help elbow and get blood in triceps

Tate press-
10lbs x50
50
10
10
10
25
25
25

ShooterX
11-26-2009, 01:45 PM
Good Luck healing that Elbow.

NickAus
11-26-2009, 01:55 PM
Good Luck healing that Elbow.

Thanks!

Have to get an x ray when I can get a day off work, really don't think I can press anything while it's like this so I'm pretty upset.

NickAus
11-30-2009, 02:46 AM
Raw squat no belt-
45x12
135x10
225x3
315x3
405x3 harder than it should have been but not too bad.
365x6

Chuck rows (kind of)-
1/2 stack x12
3/4 stack x12
Stack x12 x3

Pullover machine-
1/4 stack x12 x6

Standing cable rows-
Stack x12
Stack plus 3 extra plates x12
Stack plus 3 extra plates plus 25lbs x12 PR
Stack plus 3 extra plates plus 35lbs x12 PR
Stack plus 3 extra plates plus 75lbs x12 HUGE PR

Pullover machine-
1/4 stack x12 x3

Facepulls-
Worked up for 6 sets to 12 plates for 10 reps PR ha ha if you can hit a PR on facepulls

Happy with the back work PR's really enjoyed this session and elbow felt about 90%

NickAus
11-30-2009, 03:47 PM
Extra work-out

Side and front raise combo-
2lb ankle weights x220 in 1 set

Not sure if these are going to help much but it does feel good

NickAus
12-01-2009, 06:20 PM
Lats have not been this sore in a long time, think i'll keep the pullovers in my rotation.

Glad I gave them a go I find it easy to hit my middle back, harder to hit the lats so this is good.

Coke
12-02-2009, 08:39 AM
Good deal on the pullovers, I may add them into the mix at some point...great workouts in here.

NickAus
12-02-2009, 02:41 PM
Good deal on the pullovers, I may add them into the mix at some point...great workouts in here.

Thanks!!

I copied Travis with the pullovers.

I would love to be posting some heavy training, resting up my elbow.

Normally I do more heavy basic movements but for now I'm doing watever doesn't mess with my elbow for slightly higher volume.

Hopefully I can put some muscle on during this period which will help me in the future.

NickAus
12-03-2009, 02:34 PM
Side/ front raise combo-
2lb x330 in 1 set

NickAus
12-03-2009, 02:50 PM
Legs and core

Raw squat with belt-
45 x12
135 x10
225 x6
315 x3
365 x3
405 x6
365 x6

Seated hamstrings-
3 x12

Stiff legged deadlift-
135 x10
225 x10
225 x10
225 x10

45 degree back raises-
20
20
20

Leg raises-
15
15
15

Facepulls-
7 plates x10
8 x10
9x 10
10 x10

Done, my squat technique is not the best.

NickAus
12-04-2009, 04:01 AM
Upper back work-out

Standing cable rows-
3/4 stack x12
Stack x8
Stack + doubled mini x8
Stack + doubled mini + 45 x8
Stack + doubled mini + 90 x18 PR
The stack at this gym seems light but this is still a big PR on the same stack I've used for the last 8 weeks

Standing low cable rows-
1/2 stack x 12
3/4 stack x 12
Stack x 12
Stack x 12
Stack x 12
SUPER SET WITH

Pullover machine-
1/4 stack x12 x4
1/2 stack x12 x1

Chuck rows super strict-
1/2 stack x12 x4

Pulldown machine some sort of natiulas machine-
5 plates x 12 x2

Done in 45 mins, getting way stronger at these back movements I am using a lot more weight for more volume and my recovery between sets is heaps better too.

Anyone else find the upper back can handle a lot of volume? (should be noted I am doing **** all else right now).

NickAus
12-07-2009, 02:06 AM
Upper back work-out

Standing cable rows(foot against upright)-
1/2 stack x12
3/4 stack x8
Stack x8
Stack + two doubled mini's x8
Stack + two doubled mini's + 45 x8
Stack + two doubled mini's + 90 x14 PR
Stack + two doubled mini's + 90 x10
Stack + two doubled mini's + 45 x8
Stack x20
Love these with the added bands they really make the last part HARD

Combo with cable high, cable in the middle, cable low with fat bar-
1/2 stack x5,5,5
1/2 stack x5,5,5
3/4 stack x5,5,5

Chuck rows-
1/2 stack x8 x4

Pull-over machine-
1/4 stack x8 x4

Facepulls-
10 plates x10
12 plates x15 PR yep facepull PR he he, rear delts pumped big time by this point

Really loving these bodybuilding back movements, I am hitting them hard and getting PR's every time.
Looks like my back is a little thicker, looking forward to shirt benching so bad!

NickAus
12-08-2009, 02:52 PM
Bench assistance day

Lost a little strength and speed but so happy to bench again!!

Rope pushdowns light-
5x12

Floor press pinkies 2 fingers in from rings (no spotter)-
45x20
95x15
135x15
180x6
225x6
275x6
225x12
135x25
45x25

Rope pushdowns light (these seemed to help elbow)-
5x12-15

Bar pushdowns light-
5x10

Overhead dumbell ext-
15lbs x 12 x5

Side raises-
10lbs x25 x1

Barbell rows-
135x15
225x10
135x30

Heavy bench Sunday!!

NickAus
12-09-2009, 04:08 PM
Got my elbow x-ray

The report says I have 2 spurs, this is why it's grinding and sore

Have to see my doc for more info and also get an ultrasound to see the joint more clearly

Not sure if this is bad or not?

NickAus
12-12-2009, 10:18 PM
Upper back work-out

Standing cable rows(foot against upright)-
3/4 stack x15
Stack x6
Stack + two doubled mini's x6
Stack + two doubled mini's + 70 x6
Stack + two doubled mini's + 115 x6
Stack + two doubled mini's + 155 x10 PR
Stack + two doubled mini's x20
Stack x20
I get some funny looks doing these with the bands and big kettlebells hanging off the stack (stack seems to be light), should film it soon.
They are working well for me so I'll keep at em plus they don't bother my elbow at all for some reason.

Side raises-
10lbs x15 x2

Chuck rows-
1/2 stack x15 x2

Facepulls with bar-
7 plates x15 x3

Done, upperback feeling strong.

See doctor tomorrow and really hoping for the best!

NickAus
12-12-2009, 10:20 PM
T bars and Barbell rows screw with my elbow at the moment or else I would be doing them heaps more.

Weight is 217 which is up from around 212.

Coke
12-13-2009, 01:28 PM
Weight is 217 which is up from around 212.

Good deal, fast approaching the 220 mark.

NickAus
12-13-2009, 02:10 PM
Good deal, fast approaching the 220 mark.

220 with clothes on lol.

Have not been eating any extra so not sure why I have put on weight but I do need/want some extra muscle.

NickAus
12-14-2009, 02:31 PM
Squats and upperback-

Squat with belt-
45 x12
135 x12
180 x12
315 x7
365 x7
405 x7
315 x7

Standing rows-
3/4 stack x15
Stack x15
Stack + two doubled monster mini's x15 (monsters were way harder than mini's)
Stack x30

Pulldowns behind head-
8 plates x8
10 p x15
6 p x30

Chuck rows with stretch-
10 p x15
7 p x30

Pullover machine-
3 x10 light

EDIT: Facepulls with bar-
6 p x15 x3

Wrist curls-
7 x10 with 30lb dumbells

I spoke to a guy at my gym that has the thickest back I've seen in person about back training he told me he has a heavy back day with all free weights, on this day he does a max set of 6 and a max set of 12 for each movement.
And on his second light back day he does more cable type work for a max set of 15 and a max set of 30 for each movement.

Since I'm not benching at the moment I thought I would give it a shot, last night was pretty hard the 15/30 is a lot of TUT.

NickAus
12-17-2009, 02:53 PM
Deadlifts and upperback-

First time pulling heavy in a long time, felt really good.

Deadlift raw with bar raised 4"-
135 x3
225 x3
275 x3
315 x3
365 x3
405 x1
Add belt
455 x1
495 x1 had a little more in me but left it at that as my technique was not the best, 565 was my old PR no way I could have done that though.

Deadlift from floor-
365 x3 easy and fast
405 x3 easy and fast

Sumo deadlift-
225 x3
275 x3
315 x3
365 x3
405 x5 don't ask me how as I have not done these forever but I I'm pretty sure this is a PR or close as I remember 405 x3 was hard for me Sumo.

Standing rows(foot on upright)-
3/4 stack x8
Stack x8
Stack + two doubled monster mini's x19 PR
Stack x42 PR

Chuck rows with stretch at top-
1/2 stack x12
3/4 stack x12
3/4 stack x12
2 plates less than stack x12 PR

Done very happy with today, conv deadlifts were not full strength but everything else was good.
The best thing about this is pulling is safe to do alone.

NickAus
12-17-2009, 03:13 PM
Just read that last part, pulling is safe to do alone-please do not quote me on that.

Coke
12-18-2009, 02:30 AM
Them are some great sessions Nick.

NickAus
12-18-2009, 04:40 AM
Them are some great sessions Nick.

Thanks, wish I could post some big benching...........oh well time to get stronger overall.

NickAus
12-18-2009, 04:53 AM
Bench assistance-

Maybe I should not have benched but was itching.

Raw bench +160lbs in band tension (2 sets of doubled minis)-
No spotter again tonight
Bar x3
Bar x3
Bar x3
95 x5
135 x1
185 x1
200 x1
225 x1
185 x5
135 x12
Lost 35lbs on this due to no training, don't use it you loose it.

Raw bench-
135 x1
185 x1
225 x1
275 x1
315 x1

Side raises-
6 x8 15lb dumbells

Curls-
3 x15 Olympic bar

Done short and sweet, lost some strength and speed but not so much my work capacity as I found this session easy even though I was half asleep.
Back felt solid as but triceps and technique was lacking.
Need to get some good work in when I can to not loose any more strength on the bench.

Coke
12-18-2009, 07:30 AM
Benching is not bad at all, actually looks very good.

NickAus
12-18-2009, 07:31 PM
Benching is not bad at all, actually looks very good.

Thanks, I will do my best to get some 585-600lb boards in soon to keep my CNS strong.
Feeling positive about my elbow and have taken lots of pills to help my joints/tendons.

NickAus
12-20-2009, 02:41 PM
Deadlifts and upper back-

Quad mini rack pull from middle of knee caps (250lbs band tension)-
45 x3 x4
135 x2
185 x2
225 x2
275 x2
315 x2
325 x2 left some in the tank but was nice and heavy for me.

Standing on 3" dense foam to build leg drive-
45 x3
135 x2
225 x2
315 x2
365 x2

Sumo-
225 x5
315 x5 just for practice and some volume.

Standing rows-
4 x6 heavy got a PR
1 x50

Pullovers with rope-
2 x12 won't use this again felt ****.

Wrist curls-
30 x20 x2

Happy with the rack pulls against all that band tension, lock-out felt good leg drive from floor not good.

NickAus
12-21-2009, 04:31 PM
Leg press-
2 plates per side x12
3 p x12
5 p x6
6 p x6
7 p x5
8 p x10
9 p x5
6 p x30

Barbell shrugs-
135 x12 x2
185 x12 x2
225 x12 x2
275 x12 x2 weak as piss at these so wanted to do a good amount of volume.

Good-mornings narrow stance light-
135 x10 x5 almost no rest between sets here.

Ab wheel-
10 x5

Chuck rows with stretch-
10 x5

Wrist curls dumbells-
30's x15 x5 really like these as a finisher, hopefully I will have popeye forearms from using 30lb dumbells ha ha.

Feel like this was a productive workout, held back with poundages but got some good work in.

Coke
12-21-2009, 09:35 PM
Nice back-to-back efforts dude.

NickAus
12-21-2009, 09:56 PM
Trying to get as much done as I can with-out overtraining before the X-mas parties, NYE parties etc...........I have not been eating very well and have put on some fat ha ha but training has still been pretty good.

Thanks Cocoa!!

NickAus
12-27-2009, 02:07 AM
Deadlifts and upperback-

Felt like s-h-i-t going into the gym today, been eating bad and drinking way too much.
Still managed a couple of PR's somehow so was happy.
Weight is 212 again.

Rack pull from middle of knees-
135 x5 x2
225 x2
315 x2
365 x2
405 x2
455 x2
495 x2
545 x2
595 x1 held at top for 15 seconds-pleased with grip.

Deads standing on 4.5" dense foam to build leg drive-
225 x2
315 x2
365 x2 form was bad on this set.

Standing rows-
4 x8
1 x16 PR with bands and extra weight on stack.

Kroc rows using 80lbs kettlebell with extra thick handle-
1 x25 left, very happy with this after all the back work.
1 x25 right, stopped at 25.
PR with a dumbell is 110lbs x 28L but this was done first up.

Chuck rows-
2 x12

Wrist curls dumbell-
25lb x12 x4

Upperback is loving the extra work and I'm hitting some type of PR every week, pity about my benching.........

Merry Christmas everyone, have a safe and fun time.

Coke
12-27-2009, 05:21 PM
Great pull day man.

NickAus
12-29-2009, 12:48 AM
Thanks Cocoa.

Raw bench day-

Raw bench-
45 x15
45 x5
95 x5
95 x5
135 x3
185 x2
225 x2
275 x1
315 x2

Raw 3 board-
225 x2
275 x2
315 x2
365 x2
335 x4
275 x8

Front raises-
6 x12

Side raises-
3 x12

Bar face pulls-
5 plates x15
6p x15
7p x15
10p x12
11p x15
12p x15

Done, lost strength and speed and my bar path was not right at all but still benching made me feel good.

Coke
12-29-2009, 12:13 PM
Digging the high volume training in here.

NickAus
12-29-2009, 04:44 PM
Digging the high volume training in here.

Thank you very much, at one point I was doing 300 facepulls per week as I feel they help my bench a lot.

You have inspired me to up the volume a little, I can do it as I'm not benching heavy and taxing myself there he he.

Big upperback day tomorrow!!

NickAus
01-02-2010, 11:54 PM
Deadlifts and some upperback

Missed one workout over the break but one is not too bad right?

Tonight I was still in recovery mode from NYE plus I hurt my elbow being silly, ending up with 2 PR's so very pleased.

Quad mini rack pull from middle of knee-
45 x6
45 x3
45 x3
135 x2
185 x2
225 x1
275 x1
Add belt
315 x1
365 x3 easy PR held for 10 seconds at top of last rep.
Speed
225 x3x3 fast reps/ super set with 3 x15 roman chair sit-ups.

SLDL standing on 1.5" mat-
315 x5x5 real tired here sweating like hell, chalk wouldn't even work.

Kettlebell kroc rows-
80lb x 30 left PR arm was clicking like crazy on every rep after the 20th.
80lb x 30 right stopped at 30.

Pulldowns with pause at bottom-
Light for 3 x15

Facepulls-
6p x 15
8p x15
10p x10

Abs need more work as they are holding me back at least on the rackpulls.

Happy 2010 everyone!!

Coke
01-03-2010, 02:09 PM
Solid pulling overall, doing very well.

NickAus
01-03-2010, 02:46 PM
Solid pulling overall, doing very well.

Thanks CoCoa!!

I have a heck of a lot to work on but the truth is I just love training and hitting PR's.

NickAus
01-04-2010, 09:37 PM
Squat Deadlift assistance

Leg press-
2 plates per side x10
3p x10
5p x10
6p x6
7p x6
7 1/2 p x10
6p x10
6p x10
Took it easy here just wanted to get some work in for the quads

Calve raises-
4x12 heavy

Back raises super set with kettlebell RDL standing on 6" mats-
6 x10 back raise just body weight
6 x10 80lb kettlebell each hand

Roman chairs abs-
5 x10 with 20lbs

Swiss ball abs-
5 x10 slow with hold at top

Done, lowerback was pumped felt like I really worked on what I needed to.
The superset was pretty dam hard.

NickAus
01-05-2010, 02:26 PM
Extra unplanned workout

Raw bench with 160lbs band tension (2 sets of doubled minis)-
45 x5
45 x5
95 x2
135 x2
185 x5 target for the day, should have been a little easier though.
135 x10

Barbell shrugs-
45 x30
135 x12 x2
185 x12 x3
205 x12
225 x12
275 x12
205 x12 x2
185 x12 x3
135 x15 x2
45 x30
135 x15 all sets strict.

Did a lot of shrugs to try and learn the movement and because I suck at them.
Traps are SORE.

I am using bands to bench with raw as they are what made my bench strong, I figure if I can do some band benching 3 or 4 times per month I will mantain some strength as I wait to get surgery.

Brian Hopper
01-05-2010, 05:02 PM
Nice rack pulls!!!

ShooterX
01-05-2010, 08:27 PM
Dont the Bands stress your Elbow??

Brian Hopper
01-05-2010, 10:36 PM
Alot of band tension will and if you do them to many weeks in a row they will.

NickAus
01-05-2010, 11:24 PM
I have found then no worse than straight weight but yeah i really shouldn't do any pressing.
A bench workout here and there should keep some strength till I get the op done.

NickAus
01-05-2010, 11:26 PM
Nice rack pulls!!!

Thanks!!

I really like them and once I can bench again my back will be much stronger.

I see your at Supertraining now.

Coke
01-06-2010, 12:20 AM
Good job for both days Nick.

NickAus
01-06-2010, 03:47 AM
Thanks CoCoa!!

My traps are so sore it was hard to get to sleep he he, pleased I tested them and found a weakness.

Upperback tomorrow yay!

NickAus
01-07-2010, 02:31 PM
More pulling.

Weight is 210, leaner than I have been in 18 months.

Deadlift standing on 3" mats-
135 x2
185 x2
225 x2
315 x2
365 x2
405 x2 left a little in the tank here.
365 x2
315 x2 x2

Shrugs-
45 x30
135 x10
185 x10
225 x10
275 x10
315 x10 getting better at these.
225 x15
135 x30 all shrug sets strict.

Kettlebell side ab twists-
40 x20
60 x20
80 x20

Side bends-
10 x10 heavy

Pulldown abs-
10 x10 medium weights

Roman chair abs-
5 x10 with 25lb

Chuck rows with stretch-
2 x10
1 x18 PR by 5 reps

Wrist curls-
30lbs x25

This workout was fast paced almost like conditioning work, abs and traps are sore.

Will go a little heavier on the deficit pulls on Monday.

Brian Hopper
01-07-2010, 03:45 PM
Yeah, I decided to start a log over there and a couple other forums. Glenn Baggett was talking to me about it and said I should start one up at ST, and his gym NGBB.

NickAus
01-07-2010, 04:06 PM
Cool to spot your name on there.

NickAus
01-07-2010, 08:10 PM
Yeah, I decided to start a log over there and a couple other forums. Glenn Baggett was talking to me about it and said I should start one up at ST, and his gym NGBB.

Love the new signature!

Coke
01-08-2010, 08:20 PM
Good news about leaning out...fine pull session.

Brian Hopper
01-08-2010, 08:34 PM
Thanks Nick!

NickAus
01-09-2010, 05:44 PM
Good news about leaning out...fine pull session.

Thanks Coke, I am really loving training and look forward to each session.
The shrugs and deads have my neck back to 18" so my girl hates me ha ha, too bad.
Monday is my next day at the gym so I should be fresh.

NickAus
01-09-2010, 05:46 PM
Thanks Nick!

Yeah has to be one of the best quotes, it's so dam true.

NickAus
01-11-2010, 02:46 AM
Deadlift and assistance

Deadlift standing on 3" mat-
135 x3
135 x3
225 x2
315 x2
365 x1 hurt back a little here, very angry
Add belt
405 x3 back sore

Kettlebell thick handle rows-
80lbs x 25 super strict, left hand only

Standing rows foot against upright-
110 x10
110 x20
110 + average band wrapped around upright x 8
110 + 50 + average band wrapped around upright x 15 (10+5 rest pause)

Barbell shrugs-
45 x20
135 x8
225 x8
275 x8
315 x12
135 x40

Chuck rows-
110 x15
80 x15
80 x15

Straight arm pulldowns-
70 x15
70 x12

Facepulls-
8 sets of 10, 4 heavy 4 light.

Good workout other than hurting my lowerback, was pretty tight from 2 hour walk in the hills on the weekend so I'll blame it on that.

Coke
01-12-2010, 01:02 AM
2 hour walk in the hills on the weekend ...

Long walks are awesome man...nice session all around despite the lower back ordeal.

NickAus
01-12-2010, 02:10 PM
Thanks Coke, I need the cardio for sure.

Arms workout felt like doing some guns.

Dumbell curls seated-
25s x15 each arm
30s x12
50s x8 x3
30s x12

Pushdowns-
60 x20 x10 sets

Barbell curls-
100 x10 x3

Wrist curls dumbells-
25s x15
35s x12 x3

Plate curls-
20 x10 x2

Nice pump up, never done an arm day so the change was good plus biceps need work.

Back is all good now!!

Coke
01-13-2010, 04:08 AM
Good deal on the direct arm work.

NickAus
01-13-2010, 02:56 PM
Thanks Coke^

Squat day

Close stance parallel box against super choked average bands raw-
Band tension is around 130+
45 x5
45 x5
135 x5
185 x3
225 x2
275 x1
Add belt
315 x1
365 x1
405 x1 left around 15lbs in the tank
315 x5
Walking out with the bands was harder than the squat itself

Close stance good mornings with same bands on-
45 x5
135 x5
185 x5
225 x5
45 x5
45 x5

Hamstrings seated machine-
100 x10
120 x10

Short and sweet 10:00 PM workout.

Coke
01-13-2010, 07:45 PM
Impressive stuff with the bands, killer effort.

NickAus
01-15-2010, 05:22 AM
Thanks Coke, I will start a more structured routine now just being having fun trying out some things while I wait for elbow surgery but I am going to push up the Squats and Pulls now.

Think with some hard work I can total 1900@220, something like 700, 600, 600.

Press day plus arms-

Shoulder press from just under the nose height-
45 x6
95 x5
115 x3
135 x3
155 x3
185 x6
135 x19 close grip
45 x10
Pleased these did not bother elbow at all.

Dumbell front raises-
20 x10 x2

Dumbell curls-
25s x15
40s x10
45s x10
25s x12 x3

Hammer curls-
50s x8 x3

Fat gripz reverse curls-
45 x10 x3

Curls all felt heavy for some reason, happy with presses as I have not done them in a long time but still a way to go to match my PR of 225 x4.

Body weight today 217.

Coke
01-15-2010, 08:55 PM
Elaborate on the elbow, what happened? - good luck with it all.

Brian Hopper
01-15-2010, 09:03 PM
Nice work with the bands!!!!

NickAus
01-17-2010, 04:16 AM
Coke, thank you!!, I have two bone spurs and something loose on my left elbow.
They say surgery is the only option, have been looking to find a good elbow specialist.

Thanks Brian!!, I hope to post some decent numbers over the next few months.
Really loving the squats and pulls, a lot of work ahead to get were I need to be.

Squat and speed pulls

Close stance parallel box against average and light bands raw-
200lbs tension??
45 x2
135 x2
225 x2
275 x1
Add belt
315 x1
365 x1
365 x1
275 x8 Rep PR

Speed pulls against quad minis-
135 x2
155 x2
185 x2
205 x2 x3
All re-set doubles

Shrugs against quad minis-
45 x10 x2

Hammer curls-
40s x15

Pulldowns behind head-
70 x12
80 x12
90 x6
120 x6
140 x6
160 x6
180 x6
200 x7 PR

Face pulls-
60 x15

Chuck rows with fat gripz-
80 x12
110 x15 PR

No air con at gym, must have been 90 degrees.
Got some PRs, think if it was cooler a might have done better, I fuct around with my briefs which were super tight and they gave me nothing with the close stance so I took them off and trained raw.

Coke
01-17-2010, 03:15 PM
You guys have summer now while we freeze, lol...like that session Nick.

NickAus
01-17-2010, 03:19 PM
Yeah it's the opposite here mate we have had some days of 100 degrees (pretty normal for Jan here), beach weather is great so long as the gym has air con ha ha........

Thanks for the encouragement!!

NickAus
01-17-2010, 03:20 PM
Legs are sore, those reps with the bands on really smash you on the eccentric part of the lift and tax the muscles.
EDIT: Back is smashed too, never really hit pulldowns behind the head often so they did the job well.

NickAus
01-19-2010, 03:33 AM
Squat rep day

Been reading through your logs, yes you! And was itching to train so did so with only one days rest.

Seated thick handle kettlebell shrugs-
80s x20
80s x20
80s x15
80s x15
80s x15

Close stance parallel box against super choked average bands raw-
Band tension is around 130+
45 x5
135 x1
225 x1
Add belt
275 x1
335 x6 pretty sure this is a PR

Close stance good mornings with same bands on-
45 x5
135 x5
185 x5

Swiss bar cable rows-
70 x15
90 x15
110 x10
160 x10

Chuck rows v handle-
110 x10

Excellent day really liked this session, the bell shrugs hit the grip a little as well as the traps just wish we had bigger bells.

Lowerback was smashed so I stopped the GMs short at 185.

LOVE the swiss type bar for rows!

Think I could raw close stance box squat 500 plus greens pretty soon (within 6 months).

Coke
01-19-2010, 06:59 AM
Good deal on experimenting and pulling all that off that way.

NickAus
01-20-2010, 02:24 PM
Good deal on experimenting and pulling all that off that way.

Thanks Coke, enjoying getting some weight on my back-the walkouts with bands on seem to hit the whole body hard.

The swiss bar cable rows hit the mid back and rear delts better than the straight bar so I will do them every Wednesday for a while.

NickAus
01-22-2010, 03:53 AM
Shoulders, upperback and some grip.

Seated barbell press close grip-
45 x15
95 x3
115 x1
135 x1
155 x1
185 x1
205 x3 1 rep off target
155 x16 Target
45 x15

Swiss bar cable rows-
80 x10
110 x10 x10 sets GVT

V bar pulldowns-
110 x10
110 x12

Band pullaparts-
Mini x12 x2 sets

Pulldowns-
120 x10 x5 sets

Hex holds-
25s x55 sec
25s x26
25s x26

Hammer curls-
45s x10
55s x8
Start cheat hammers
65s x8
70s x8

Not sure if I missed anything.

The swiss bar rows are getting the job done well, will try the 10 x10 with 130lbs next week.

Hex holds were awesome on the fingers and thumb muscles.

Coke
01-22-2010, 12:00 PM
Nice job throughout man.

NickAus
01-24-2010, 04:10 AM
Squat and deadlift deload-

Raw sumo plates raised 4"-
135 x2
225 x2
275 x2
315 x2
365 x2
405 x2
455 x2

Seated thick handle kettlebell shrugs-
80s x30 PR
80s x25
80s x20
Going to tie some extra weight to these next time

Pulldowns-
70 x15
80 x15

Band pullaparts-
Mini x15

Hex holds-
25s x105 seconds PR
25s x36 sec
25s x27 sec

Cheat hammer curls-
55s x6
70s x6
75s x6

Hammer curls-
45s x10
25s x10

Back raises-
Body weight only x20

We got up to 113 degrees here in Sydney yesterday and I had a mates birthday on so ending up drinking till 5 in the morning today-not the best state to train in so I thought a lighter session would be smart.

My sumo pull is bad, feel like I can't use my power well but I know they will help my conv deadlift and squat so I will work on them every 4 weeks or so.

Got to watch 3 guys do some MAX EFFORT PEC DECK WORK tonight which was cool, they were doing singles with the stack.
I was waiting for one of them to bust his shoulder but it didn't happen.

Looking forward to squat rep day.

NickAus
01-24-2010, 04:11 AM
Nice job throughout man.

Thanks a lot Coke, really loving my training.

Coke
01-24-2010, 12:23 PM
Dayum, it's been like a sauna down there, we never get that hot in the states, Arizona maybe but not Ohio.

Rocking steady with the lifting.

NickAus
01-27-2010, 02:22 PM
Thanks Coke, nights are so warm its hard to sleep sometimes

Squats, back and grip

Went into the gym running on empty and feeling sick, nearly vomited after squats anyway here goes

Close stance parallel box against super choked monster bands raw-
Tension 55-60 lbs.
45 x5
135 x3
225 x1
275 x1
315 x1
365 x1
405 x4
315 x10

Close stance good mornings with same bands on-
135 X5
135 X5
135 X5
135 X5
135 X6

Roman chair abs-
Bw x15
Bw x15
Holding 30lb bell x10
Holding 60lb bell x10
Holding 30lb bell x10
Bw x15

Seated thick handle kettlebell shrugs-
80s x35 hold at the end for 10 sec PR
80s x20 hold at the end for 10 sec

Hex holds-
25s x68 seconds PR

Hammers-
70s x6/ 40s x6 drop set

Squats were off today, un happy with them

Goodmornings felt great and worked the muscles well, did em super strict

Feel I really need to work the abs hard, always pays off when I do

The shrugs are done strict with a pause at top and bottom

Grip is feeling strong

Coke
01-27-2010, 07:03 PM
Intense stuff there after the squats, way to follow through with the GMs and all.

Brian Hopper
01-27-2010, 07:53 PM
Everything looks good, but if I were you I would take a week off of the bands. Maybe that's why your not happy with your squat because you have been using bands alot and sometimes for me after 3 weeks in a row it breaks me down.

NickAus
01-28-2010, 09:24 PM
Intense stuff there after the squats, way to follow through with the GMs and all.

Thanks!!

It actually turned into a productive workout.
I am going to tie or tape some extra weight to the bells for shrugs tonight.
My traps need work and the thick handles work the hands a little as a bonus.

NickAus
01-28-2010, 09:27 PM
Everything looks good, but if I were you I would take a week off of the bands. Maybe that's why your not happy with your squat because you have been using bands alot and sometimes for me after 3 weeks in a row it breaks me down.

I think you are on the money Tank, I will back off from the band squats for a short while.

Thanks for the advice!!

Upperback now, can't wait!!

NickAus
01-29-2010, 02:50 AM
Press and upperback day

Seated barbell press close grip-
45 x10
95 x3
115 x3
135 x1
185 x1
205 x1
225 x2
155 x22

Seated thick handle kettlebell shrugs-
80s x40 hold at the end for 10 sec PR
80s x20 hold at the end for 10 sec

Swiss bar cable rows-
80 x10
130 x10
130 x10
130 x10
130 x10
130 x10
130 x10
130 x10
130 x10
130 x10
150 x15 german volume training (if you want to name it like I do)

Chuck V rows-
110 x10

Shoulder pressing strength is not too far off my previous best 225 x4 and 135 x32 with a close grip are my old PR's.

Bell shrugs are awesome, next time I will need to tape some more weight to them as we only have 80s and they are easy.

I LOVE training upperback and feel like I can do as many sets as I like.

Thanks for taking the time to read and comment!!

Coke
01-29-2010, 06:04 PM
Back workouts do indeed rock, looks great.

Brian Hopper
01-29-2010, 09:29 PM
Nice upper back day Nick, stuff like this can help you out with your squat and deadlift!!!

NickAus
01-31-2010, 02:16 AM
Thank you Coke and Tank!!!!!

Speed deadlifts, upperback and forearms-

Seated thick handle kettlebell shrugs-
80s x20
120s x18 PR
120s x15
120s x15
80s 20

Speed quad mini pulls bar raised 3"
45 x2
135 x2
185 x2
225 x2
275 x2
225 x2
185 x2
135 x2
45 x2
All reps reset

Hammer curls-
75s x6/55s x6/25s x10 drop set (bit of cheating but not too much)
55s x6/25s x6

Dumbell curls-
25s x10
25s x10

Band pullaparts-
Mini x20

Standing cable rows foot against uprights-
110 x15

Happy with today, speed pulls were very fast lock-out was a joke-ready for a deadlift PR.

Made the 80s into 120s which was fun.

Coke
01-31-2010, 04:29 AM
Whole session was super, everything looks killer.

NickAus
01-31-2010, 04:56 PM
Whole session was super, everything looks killer.

Thanks Coke, my traps are feeling it-I taped extra weight to the bells and got some funny looks.
I really never did any shrugs in the past so I'm playing catch up and it seems to be paying off with my overall strength.
Should catch you soon with the barbell shrugs.............................soon.

NickAus
02-02-2010, 02:12 AM
Upper back and grip extra work

Seated thick handle kettlebell shrugs-
80s x20
150s x10 (tied extra weight to bells) was going everywhere so not the best idea
150s x10
150s x10
80s x20
80s x25

Fat gripz triangle bar cable rows-
110 x10
190 x10
190 x10
190 x10
190 x10
190 x10
190 x10
190 x10
190 x10
190 x10
190 x10 GVT

Chuck rows-
110 x10

Swiss ball abs-
Bw x20
Bw x20

Dumbell shrugs-
80s x10
80s x10
80s x10
80s x10

Loved this session, wanted to get a little extra work in as I go to New Zealand for 7 days on Saturday to see my friends and family.

Will still train there when I can but you guys know what training while your away is like.

Coke
02-02-2010, 06:51 AM
Workout is looking serious mate, lol.

NickAus
02-03-2010, 02:46 AM
Thanks Coke, loving the shrugs now.

Light pump up

Seated shoulder press close grip-
45 x15
95 x5
135 x5
135 x25
135 x25
45 x15
45 x15

Side raises-
20 x12
20 x12
20 x12

Back raises-
Body weight only 12 (slow down fast up)
12
12

Swiss ball abs-
15
15
15

EDIT: Roman chair abs-
Bw x15

Done, PR time this Friday!!

Come on Friday!!

Coke
02-03-2010, 07:10 AM
Fine effort, way to pump it up.

Brian C
02-03-2010, 07:33 AM
Really great training lately bro. I'm stealing some ideas from your log too ;)

NickAus
02-03-2010, 02:13 PM
Fine effort, way to pump it up.

Thank you very much!!

I just wanted to do something for shoulders and kind of prime the lower back and abs for Friday max effort band pulls, been holding off maxing on deads so I really keen for a PR.

Wish me luck he he.

NickAus
02-03-2010, 02:18 PM
Really great training lately bro. I'm stealing some ideas from your log too ;)

Thanks very much!!

Loving the training even though I'm not benching, found some weaknesses which I am addressing.

I am extremely competive and I have noticed there are plenty of strong guys here including yourself not just at the powerlifts but assistance work as well which I think is important, I will try my best to stay up there with you guys!

Great sport and great forum, feel happy to have made some friends.

NickAus
02-05-2010, 02:42 AM
Deadlift and upperback-

Roman Chair abs-
6
6

Quad mini rack pull from middle of knee caps-
45 x2
135 x2
185 x1
225 x1
275 x1
315 x1
365 x1
405 x1 PR
425 x1 PR
445 x1 110lbs PR in 6 weeks
315 x5

V bar pulldowns-
110 x20

Seated bell shrugs-
80s x25

Pulldowns wide-
90 x12

Roman chair abs-
20

Hammer rows-
110 x12

Seated bell shrugs-
80s x20

Close grip cable rows-
110 x12

Swiss ball abs-
15

Backraises-
20

Done, happy!

Coke
02-05-2010, 07:51 PM
Way to elevate with the pulling, that is huge.

NickAus
02-07-2010, 05:22 AM
Way to elevate with the pulling, that is huge.

Thanks Coke!!

My target was 405 which I knew I could pull but it went up pretty easy really so I finished up at 445.

Very happy and it has made me hungry for 500 plus quaded bands which I will do in 16 weeks and film.

I am sure the grip work is helping as you can grip and rip for a faster pull if your hands are strong enough making it easier, and strong abs also let you get the bar moving.

Grip and abs are going to get worked hard.

Thanks for the kind words!

NickAus
02-08-2010, 08:12 PM
Upper back

seated rows-
180 x10
250 x10 x10 sets gvt

dumbell shrugs-
100s x12 x3 sets

fat bar barbell rows-
135x6
185 x6 x4 sets

pulldown to belly close grip-
90 x15 x2 sets

rope pulldowns to belly-
90 x20
90 x25

rear delt cables-
1 plate per side x12 x2

hammer rows-
70 per side x12

cs rows machine-
100 x12 x3

lot of sets while I'm in NZ as I'm eating a lot ha ha.
rear delts and mid back are sore today.

Coke
02-09-2010, 08:07 AM
You are killing the back work again, and so soon too.

ShooterX
02-09-2010, 09:04 AM
That kind of Back Work will keep your Bench decent.

NickAus
02-09-2010, 02:20 PM
Thanks Coke, I love the back work and find I can do some pretty high volume with-out over training-actually I find low volume does not really work well at all for upper back for me.

Plus I love the saying "A strong man has a strong back, a weak man has a weak back".

Thanks for stopping by!!


Thanks Shooter!!

I think you are 100% right about that, as soon as I figured out how important back work was my bench shot up.

Thanks for the encouragement!!

NickAus
02-09-2010, 02:25 PM
Did not bring my ETS to NZ and I am very sore from the two back days being close together.

Love that stuff, very good if you are trying to fit a lot in.

Back to Aus in 2 days, will hit shoulders, abs, grip and some upper back as soon as I get back.

NickAus
02-12-2010, 06:49 AM
Shoulders and upper back

Seated shoulder press close grip-
45 x15
95 x5
115 x3
135 x2
155 x16
185 x7 left one in the tank as this was my target
135 x10
45 x15

Fat gripz triangle rows-
90 x10
190 x11 x9 sets
215 x15
This volume and weight is a PR if that makes any sense

Hex holds-
25s x63 sec
25s x36 sec
25s x31 sec (think thats a 3rd set PR)

Reverse wrist curl db-
25 x8

Rope pulldowns-
70 x10
90 x10
Both sets lasted 1 min, 1 sec down 5 up

Swiss ball abs-
20 reps plus static hold for 10 sec

Done- love the 10 x10 for lats it has been working well so far (did 11 x10 this time)

Hit my targets for today no problem!

Weight is 217.

Coke
02-12-2010, 02:11 PM
Props on that session Nick.

NickAus
02-14-2010, 01:13 AM
Thanks Coke means a lot to me!!

AM session Lowerback and abs

Back raises-
25lb bar on shoulders x10 x5 sets
60lb bar on shoulders x15
Body weight x15
SUPER SET WITH
Swiss ball abs-
10 x7 sets

Band abs (choked at top of 7' rack)-
Monster x10
2 x monsters x10
Average x10
Average + Monster x10
Average + 2 x monsters x6
Average + 2 x monsters x6
Monster x10

Kettlebell twists-
80 x20

Straight leg raises-
10

PM session max effort squats and speed pulls

Average bands super choked close stance raw box squat-
45 x5
135 x1
185 x1
225 x1
275 x1
ADD BELT
315 x1
365 x1 (legs tired here no idea why)
385 x1
410 x1 5lb PR (after squat lay off PR)
410 x1 faster and better form this time
315 x1
45 x6

Speed pulls against doubled average bands (tension only kicks in 4" or so above knees but hits pretty hard)-
Bar raised off floor 3"
45 x2
135 x2
185 x1
225 x1
275 x1
315 x1 x6 sets
405 x1 pretty fast
225 x2
225 x2
135 x2


Band abs (choked at top of 7' rack)-
Averages x10
Averages + monsters x10
Averages + 2 x monsters x8

Seated thick handle bell shrugs-
80s x30
80s x30

Squats were not what I wanted but still hit a 5lb PR twice so that's cool, loved the speed pulls against doubled average bands.

The band abs will be a regular in my training as they seem get the job done well (hate high rep ab work) and my abs respond better to heavy work anyway.

I'm off work and GF is away so I can hit it hard and then just eat and be lazy, good training times!!

Coke
02-15-2010, 09:12 AM
AM/PM sessions are not all that common, really dig it when I see 'em around here - props for pulling it off.

NickAus
02-15-2010, 05:20 PM
AM/PM sessions are not all that common, really dig it when I see 'em around here - props for pulling it off.

Hey Coke, yeah thought I would give it a try as I'm off work.

Has beat me up some but not too bad, found it was a good way to fit a lot in and not do a 3 hour session lol.

Loving my training!!

NickAus
02-16-2010, 05:02 AM
BAND TESTING

For anyone that cares I tested the tension of bands when doubled (not quaded) for deadlifting.

I am 5'10" and have medium length arms, these tensions are unique to me but will give you an idea anyway.

Mini bands doubled under dumbell each side=46lbs at top.

Monster bands doubled under dumbell each side=66lbs at top.

Average bands doubled under dumbell each side=155lbs at top.

These tensions are 100% correct at my height, they will change a lot if you are taller, shorter and of course have different arm length.

Hope this helps, I know it really means nothing but it is kinda cool to know what you are lifting is it not?

NickAus
02-17-2010, 01:39 AM
Assistance work

Back raises-
BW x6
45lb barbell on back x6
90lb barbell on back x8 (135 x6 reps was old PR so a bit of work to go into these)
30lb barbell on back x15
30lb barbell on back x10
BW x10

Hanging band abs from 7' rack-
Av bands x10 x2
Av band x20 with static hold on each rep

Standing cable rows foot against upright-
80 x10
160 x10
190 + average band doubled around upright x13 PR (gave this EVERYTHING a had)
110 + average band doubled around upright x8 easy

Seated shoulder press close grip-
45 x10
95 x6
135 x3
185 x12 close grip PR
135 x10

Hex holds-
25s with 5lbs taped to each dumbell 60 sec big PR
25s with 5lbs taped to each dumbell 39 sec big second set PR

Swiss ball abs-
20 plus 10 sec static at end

Had to fit a few things in and do a little lower volume as I have to hit Sundays training this Friday before I go up the coast.

Happy with the PR's.

Coke
02-17-2010, 04:34 PM
Great assistance work, props on the new PRs.

NickAus
02-18-2010, 02:08 AM
Thank you Coke I was not expecting to get more than 1 PR.

Abs day

Band hanging abs-
Mon x10
Av x10
Av + mon x10
Av + mon x10
Av + mon x10

Band hanging abs facing rack-
Mon x10
Av x10
Av x10
Av x10
Av x15

Swiss ball abs-
5 x10

I will do this work-out Once or twice a week on non training days, as a bench only I did not do enough ab work so it's time to smash it.

I will not log these ab sessions again.

Coke
02-18-2010, 06:38 AM
Glad you posted this particular ab workout, to devote a session or two a week strictly to abs is awesome.

NickAus
02-18-2010, 10:39 PM
Thanks Coke I think I need it, the extra ab stuff was going to take to long at the gym so I think this will work way better.

Max squat/speed pulls

Raw squat-
45 x5
135 x5
225 x1
275 x1
315 x1
365 x1
405 x1
455 x1
485 x1

Speed pulls against doubled average bands-
135 x1
185 x1
225 x1
275 x1 x8 sets
365 x1

Shrugs-
135 x10
225 x10
275 x10
365 x10/ 275 x10/ 225 x10/ 135 x15 drop set
135 x15 (snatch grip this set only)

Hex holds-
25s + 10lb taped to dumbell x46 sec
31 sec
18 sec

Training went well, didn't go balls to the wall today as I trained similar movements already this week.

Love the heavy hex holds, going to tape a 25 to the 25s next time.

Coke
02-20-2010, 09:13 AM
Good effort overall mate.

NickAus
02-22-2010, 05:19 PM
Thankyou very much Coke!!

Upper back work on the road

seated rows
6x10 heavy

parallel grip pulldowns
6x10

Cs rows
5x6

rope pulldowns
2x10

facepulls
2x15

snatch grip shrugs
135x15
185x10
225x10
275x10x2 sets

snatch grip high pulls
135x20

shrugs
315x10
365x10
365x10

no chalk at this gym, all done overhand

NickAus
02-22-2010, 05:36 PM
I have been doing a lot of sets of 10-15 reps for upper back and am happy with the results but am going to drop the reps down to around 5-8 for a few weeks or so.

Want to move more weight and see how that helps.

Coke
02-23-2010, 07:16 AM
Great plan of attack for the back, moving heavier weights around can't be beat...glad to see you're making adjustments as you see fit.

NickAus
02-25-2010, 05:11 AM
Yeah think it may be a good change Coke, big weights are more fun anyway right!

Assistance on the road

shrugs
135 x10
185 x10
225 x10
275 x10
315 x10
365 x6
405 x6/ 315 x10/ 225 x10/ 135 x20 DS
135 x20 snatch grip last set

db shrugs
70s x12
90s x12
100s x12 x2 sets

hamstring machine
100 x15 x2

leg press
up to 10 plates per side x10
back down to 4 pps
total of 13-15 sets

Swiss ball abs
15 x2 sets

pulldown abs heavy
10 x6 sets

happy I got to go to the gym, leg pressing was fast and strong and ready for a PR.
Could not use the dam rack for GMs as two big tall guys weighing 240 were doing squats with 185.
Looking forward to training at my gym on Sunday.

NickAus
02-25-2010, 05:12 AM
No straps or chalk for the shrugs btw, bar was damp and hard to hold.

Bodyweight sitting on 217.

Coke
02-25-2010, 06:47 AM
Session is solid...makes you appreciate your own gym even more after being on the road.

NickAus
02-27-2010, 11:45 PM
Yeah bro so good, thanks for the encouragement!!

Max squats and speed pulls

skipped squats as quad are smashed

shrugs snatch grip
135 x10
225 x10
275 x6

shrugs
315 x6
365 x6
mixed grip
405 x6
455 x6
405 x10
315 x10

speed pulls average bands doubled
135 x2
225 x1 x2
275 x1
315 x1
365 x1
405 x1
455 x1 not so fast this one ha ha
275 x1 x5

Hanging band average abs
12
12
15
15

db shrugs
100 x20
100 x15

hex holds 25s with 20 taped to each bell
17 sec
12 sec
11 sec
25s 60 sec

seated kettlebell shrugs
80s x30

Happy with the way the pulling is coming along, I have been really pushing it on speed pulls and so far it has worked very well.

My pull from the floor raw will be around 515 so is still pretty terrible but I am looking forward to hitting 600.

I was told I needed to work abs harder, I have been hitting abs hard twice a week and light once a week.

Coke
02-28-2010, 01:36 PM
Whole workout is outrageous, quite ridiculous with the amount of shrugs.

NickAus
02-28-2010, 02:20 PM
Whole workout is outrageous, quite ridiculous with the amount of shrugs.

Thanks Coke!!

I need the shrugs so I will keep pushing them hard, plus I'm starting to like them ha ha.

Bonus is they work your hands pretty well as you know.

NickAus
03-02-2010, 02:52 PM
AM session abs

Hanging abs facing rack
6 x10

Swiss ball abs with 15lb bar behind back
5 x10

Decline sit ups
1 x10

PM

Good mornings close stance
95 x6
135 x6 x3

Good mornings wide stance arched back
135 x6
185 x6
225 x6
275 x6

Lying hamstrings
4 x8

Back raises
BW x10
70lb barbell behind back x6
100lb barbell behind back x6/ BW x14 drop set

Leg press
4 plates per side x15 fast
5 plates per side x15 fast

Coke
03-02-2010, 09:53 PM
Good job with the am/pm training.

NickAus
03-04-2010, 04:11 AM
Thanks mate!! I am pretty sore in the hammys and noticed the are weak, good to find a weak point in the chain.

Upperback and shoulders
Dumbell rows-
75s x15 each arm strict
110s x20 each arm strict (pretty sure PR was 28)

Swiss bar cable rows-
70 x12
100 x12
150 x10
190 x12/170 x5/150x6/130x6/110x6/90x6 drop set

Seated close grip shoulder press-
45 x7
135 x3
190 x10 wanted 12
135 x5 explosive reps super close
45 x10 x4

Pulldowns-
90 x10
120 x6
150 x6
170 x6
190 x6
200 x6

Side raises-
20lb db x15 x3

Front raises-
15lb db x15

Pulldowns behind head-
100 x6
140 x6
160 x6
180 x6
200 x8 PR (yes a suck at these)

Did not warm up well enough at all on close grip shoulder press, think I could have beat 10 if I did.

Looking forward to next round on Thursday.

The rows drop set was great!!

KoSh
03-04-2010, 06:16 AM
Nick,

Reading through your log, you're a strong dude. I'll be checking in a bit more here and thanks for stopping by my log.

ShooterX
03-04-2010, 11:22 AM
Still cant Bench??? You are making the best of it.

NickAus
03-04-2010, 02:34 PM
Nick,

Reading through your log, you're a strong dude. I'll be checking in a bit more here and thanks for stopping by my log.

Thanks Kosh!!

Loving my training, so much to work on.

NickAus
03-04-2010, 02:38 PM
Still cant Bench??? You are making the best of it.

Yeah the only reason I have not had surgery is the bloody cost-it's huge.
Just to see the specialist is $200 and I do not have heath cover to subsidize the cost of surgery.

For now I am just going to do stuff that doesn't bother it, funny thing is I'm really enjoying what I'm doing and have put on some muscle too so that's cool!

Thanks for stopping by mate!!

By the way is shooter a reference to wrestling??

ShooterX
03-04-2010, 03:57 PM
By the way is shooter a reference to wrestling??

Yeah, been a Pro wrestler for like 18 years, and do alot of Submission Grappling also.

NickAus
03-04-2010, 04:42 PM
Nice one bro!!

I did various types for around 6 years.

Good to hear!!

john o
03-07-2010, 12:48 AM
Nick, I checked in on your log after you were kind enough to drop in on mine. I'll check it out more thoroughly when I have more time. I read the first and last page, and you have some impressive strength. Hope the shoulder issue gets taken care of. This seems to be the mma hangout. I've got a background in boxing, kenpo, and a few years BJJ; so we have some similar interests. I'll be keeping track of the progress.

NickAus
03-07-2010, 04:08 AM
Nick, I checked in on your log after you were kind enough to drop in on mine. I'll check it out more thoroughly when I have more time. I read the first and last page, and you have some impressive strength. Hope the shoulder issue gets taken care of. This seems to be the mma hangout. I've got a background in boxing, kenpo, and a few years BJJ; so we have some similar interests. I'll be keeping track of the progress.

Thank you very much John!!

Yeah at first I did not really notice but there seem to be quite a few guys doing or that used to do some mma.

Thanks for stopping in, hopefully I can put up some good numbers in the future and keep learning from you all.

NickAus
03-07-2010, 04:26 AM
Max deadlift day

Was feeling weak coming into this but still did enough to make it productive

Rack pull from mid shin against doubled average bands (150lbs tension)-
135 x3
225 x1
315 x1
365 x1
405 x1
445 x1
495 x1 held at top for full 10 seconds then let the weight smash on the pins yeah baby love that sound, grip was sweet
225 x3 (speed reps)

Shrugs no straps
225 x6
315 x6
365 x4
405 x4
315 x25/225 x10 drop set
plan here was to go 500 x4 but was not feeling strong enough **** it

Close stance good mornings-
135 x6
185 x6
225 x6

Pulldowns abs-
80 x12

Back raises-
25

Db shrugs-
110s x12

Skipped the hex holds today as I was pretty dam worn out, changed my form slightly on the pulls and they felt good just wished I had gone heavier.

Happy overall as I have cut the calories back which may have contributed to the lack of energy.

NickAus
03-10-2010, 03:32 AM
Speed pulls and technique practice

Speed pulls from floor-
135 x3
225 x2
275 x2 x5 sets
225 x2

Speed pulls off 4" blocks-
275 x2
315 x2 x4 sets
335 x2
365 x2
All reps re-set, grip and rip

Hamstrings-
90 x8
100 x8
110 x8
120 x8
130 x10

Clean-
225 x5 (just did this to see how hard it would be, was pretty easy which was a surprise)

Going to try some new stuff with my deadlift, if it does not work I will go back to westside speed/max effort.

Feel as though form work will really help my deadlift so am going to be testing how much pulling I can fit in at different percents.

Hitting abs hard and heavy Tuesdays and Fridays.

KoSh
03-10-2010, 05:36 AM
Nice speed pulls

Coke
03-10-2010, 09:54 AM
Glad to see you dealing with your deads that way in an effort to elevate, like the shrugs minus the straps too.

brihead301
03-10-2010, 10:00 AM
Very nice pulling man - all the speed, technique, rack, and ME pulling definately outta do you well. You've got some nice numbers as it is right now though!! Good job!

NickAus
03-10-2010, 02:38 PM
Thanks Kosh!! I really liked the speed pulls with straight weight for a change.

Coke always extremley thankful for your comments!! I never use straps, I have large thick palms yet kinda small fingers but I find if I lock the mixed grip in with chalk I can hold anything I can move.

Brihead thanks for checking it all out bro!! I will keep at it and make small changes where I need to, easy to get PR's when you first start an excersize but now the real work comes (for me).
Only done about 15-20 deadlift workouts in my life.

NickAus
03-10-2010, 02:40 PM
Seated press time, wish me luck he he.

NickAus
03-11-2010, 04:27 AM
Lats, shoulders, quads, grip

Chuck rows-
70 x10
80 x8
90 x8
100 x8
110 x8

Pulls to chest triangle bar-
110 x15

Seated press-
45 x12
135 x3
185 x2
205 x1
225 x1
245 x1
135 x25
45 x10 x3 sets

Pulldowns behind head-
100 x10
130 x6
160 x6
180 x6
200 x6
220 x7 PR

Leg press-
5 pps x6
6 pps x6
7 pps x6
8 pps x6 (no strength here today)

Pulls to chest triangle bar-
110 x15
110 x15
110 x25

Hex holds-
25s x82 sec big PR
25s x46

Very happy with grip but a little pissed as things just didnt feel right today, form was a little sloppy and leg press was weak as piss.

Hex holds are paying off.

KoSh
03-11-2010, 04:57 AM
We all have off days. You're still a strong mf'er.

Coke
03-11-2010, 01:46 PM
Covered a lot of ground mate, super **** with the grip.

Athos
03-12-2010, 08:47 PM
Glad I dropped in here, great journal... you are a strong dude with an insane bench press! Like your plan of pulling at different percents, I'm guessing it will work out well for you. Solid work!

NickAus
03-14-2010, 04:09 AM
Thank you very much Kosh, means a lot to hear from other strong lifters.

Thank you very much Coke, really like the grip stuff with I had know about hex holds earlier.

Thank you for the encouragement Athos, sure do miss the benching I think it was heading for 3 times bodyweight no problem.
Still I must say the deadlift variations are becoming my favourite, really love em!!

Strong people here for sure, I'm just trying to keep up with you guys!!

NickAus
03-14-2010, 04:15 AM
Max effort lower

Concentric good mornings from pins set at hip height-
45 x10
45 x10
135 x1
185 x1
225 x1
275 x1
295 x1

Rack pull from middle of knee cap-
225 x3
315 x3
405 x2
445 x2
495 x5
545 x5
315 x3 (speed reps)
No straps all sets

Shrugs-
225 x6
315 x6
Mixed grip now
405 x4
445 x4
495 x4
No straps on all sets

Leg press-
3pps x15
4pps x15
5pps x15
6pps x15

Happy with today, energy levels are back.

Coke
03-14-2010, 02:38 PM
Went heavy duty with it, way to rep out on the leg press.

john o
03-14-2010, 04:36 PM
You have added some well thought out changes recently. Strong #'s man.

Brian Hopper
03-14-2010, 05:11 PM
Nice training Nick!!!!

NickAus
03-14-2010, 08:18 PM
Thanks Coke!!
Lower back is feeling it today!!

Thanks John!!
Small changes are best (I think) or else it's too hard to track your progress, really loving my training and can't wait for Tuesday abs, Wednesday speed/ technique work.

Tank your a beast, can't wait to get my training partner back and get some big squats in gear going.
Building up for a 700+ rack pull without straps.
Thanks for stopping buy!!

KoSh
03-15-2010, 05:56 AM
Big fan of concentrics! Well done man!

ShooterX
03-15-2010, 02:08 PM
My Friend "Bench" called, He misses you.

NickAus
03-15-2010, 03:27 PM
Thanks Kosh they are pretty dam hard that's for sure, I'm a big fan too!!
They should help me as I'm so weak at them now.

Ha ha yes Shooter I know, I miss it too but I have deceided that even once my elbow is fixed I will do full meets in the future.
Get my training partner back in a matter of months so that's going to be a huge help, very hard to find people who will turn up week in week out!

EDIT: body weight is 217 still even though I've cut out the bad food and only drinking milk and ice cold water in an effort to keep off the fat.

borracho
03-15-2010, 03:34 PM
Looks like you're doing well without being able to bench bud...nice to see the pull numbers climbing fast and steady!

Guido
03-15-2010, 03:46 PM
Hey, damn nice bench weight, man. Looks like your deadlift is really coming along, too. Just don't bend any bars dropping it on those pins!

NickAus
03-15-2010, 04:26 PM
Thanks Borracho!! Really want to see how far I can take the pulls/ rack pulls.

Guido thanks for checking it out, he he yeah it's an old slightly bend bar only used be me and one other guy.
Is that Rollins in your Avatar??

Athos
03-15-2010, 06:27 PM
That's my kind of workout... concentric GMs are a great choice and huge weight on those rack pulls! Seriously impressive stuff!

john o
03-15-2010, 09:08 PM
Seems like a number of things are going well at the same time. Like the ab work. It's what I tend to forget. Thanks for the reminder.

KoSh
03-16-2010, 04:54 AM
Love the ab work. Great work man!

NickAus
03-16-2010, 03:31 PM
Athos- thank you very much, back was worked well with the concentric g.m's (first time) they are a winner and I plan on doing them often.

Jonh-thanks a lot, I do find ab work important as I really use my mid section to get the bar started and I actually think the stronger your abs the more you will pull, I have to wait and see if I'm right ha ha.

Thanks Kosh, Tuesdays and Fridays 10 heavy sets each.

NickAus
03-16-2010, 03:40 PM
Speed pulls and technique practice

Pulls from floor-
135 x2
225 x2
275 x1 x3 sets
295 x1 x3 sets

Pulls from 4" bolcks-
315 x1 x3 sets
365 x1 x3 sets

Sumo from floor-
135 x2
225 x1 x5 sets

Leg press-
4pps x25
5pps x25

Done, speed was good.

I know I know, this is not how speed pulls are meant to be done- too many sets but this is also for my to work on form.

I will do more pulls and less accessory work on this day and see how it helps me, I am confident it is what I need.

john o
03-17-2010, 02:03 AM
Know thyself. Perfecting technique is always a good idea.

Brian Hopper
03-17-2010, 10:11 AM
Nice speed work Nick!!!!

Coke
03-17-2010, 03:10 PM
Glad to see you doing things as you see fit mate.

NickAus
03-18-2010, 03:20 PM
Thank you very much guys, greatful for all the support from the other side of the world!!

AM heavy abs

PM lats and shoulders

Triange bar pulldowns-
110 x10
150 x6
170 x6
190 x6
210 x6
220 x6
240 x6

Seated close grip press-
45 x10
135 x3
185 x3
195 x3 x3 sets (wanted to kinda deload this movement)
95 x10

Dumbell curls-
20s x10
25s x10
35s x6
40s x6
45s x6

Bar facepulls-
4 sets of 15

Just wanted to get some work done but be fresh for Sunday, lats were sore going into this and feel like I peaked last week on seated press.

Coke
03-18-2010, 08:58 PM
Staying on point Nick, good job.

brihead301
03-19-2010, 08:23 AM
Damn dude, that's some nice volume right there!!! With a proper diet, you're gonna be shredded to pieces in no time, if you keep this up!!!

Good job!

borracho
03-19-2010, 03:24 PM
Nice job bud...you should be good and rested for Sunday (whats happening sunday?)!

Athos
03-19-2010, 07:05 PM
I like your deadlift session, plenty of work.... the fact that you are practicing your technique so thoroughly tells me a lot about your dedication. Technique is everything... people love to say that, but don't actually live by it.. you are doing it. Respect for that. Also nice lat and chest work on your last workout, looking real solid!

NickAus
03-21-2010, 06:53 PM
Thanks Coke, training is becoming more and more fun.

Thanks Bri, I don't know I'll ever be shredded but I do want to stay lean and fast while becoming super strong.

Borracho I actually missed the Sunday session as I had family over from New Zealand to visit, doing something similar to last week but a little different after work today.

Good of you to point that out Athos, I think I have more strength for the deadlift than my technique allows at the moment so have a lot to work on.
I have noticed some improvement already but still way off what it needs to be.

Thanks everyone, means a lot to have support here in Aus!!

NickAus
03-21-2010, 06:59 PM
Lunch time overhead press (wanted to hit a PR and I did!!)

Seated close grip press-
45 x7
135 x3
185 x3
205 x8 close grip PR

Seated close grip press from top of head-
135 x10
185 x5
205 x5
225 x5
275 x2 PR
185 x20

Needed to hit some PRs as last weeks deload was so boring.

I will keep doing the top of head press as it will help me out with handling big weights and keep the triceps strong.

john o
03-21-2010, 07:41 PM
A couple of lunchtime PR's. Now that's a lunch! Good work man.

Coke
03-21-2010, 09:25 PM
Good deal on the new PRs.

Coke
03-21-2010, 09:30 PM
New PRs are always nice, props.

NickAus
03-22-2010, 03:47 AM
Thanks guys!!

More PRs today

Max effort lower

Wide stance concentric g.m's from hip height-
45 x5
135 x2
185 x1
225 x1
245 x1
275 x1
295 x1 (I find these very hard)

Rack pull from middle of knee caps with TWO sets of quaded mini's (one old pair one new, 420-430 lbs tension)-
1 set quads +45 x5
2 sets quads +45 x5
95 x5
135 x5
225 x5 PR held at top for 5 secs, looked in mirror bar was crazy bent
EDIT:No straps all sets

Hamstrings-
110 x8
130 x6
150 x6

645 x5 band rackpulls is not too bad for a very limited amount of pulling?

Very happy!!

KoSh
03-22-2010, 05:39 AM
Concentric GMs with 295 is stellar, dude. Great work.

ehubbard
03-22-2010, 07:19 AM
Looking good in here. You are aglutton for punshment with those double quaded minis. Any plans on a meet?

brihead301
03-22-2010, 08:54 AM
Damn dude, you're bangin out PR's left and right!!!! Hellz ya man, keep it up!

NickAus
03-22-2010, 03:19 PM
Thank you very much Kosh, It was more of a strain with the wide stance and I am surprised by how tough they are.

Ehubbard, yes ha ha the lockout was insane, never used tension like that.
No plans right now (would have been doing bench meets but elbow needs a repair) but it is 100% what I plan on doing in the future, I want to be in the sport for many many years.

Thanks Bri, it's funny I love all the PR's from lat pulls/rows to the big three.

Coke
03-22-2010, 07:23 PM
Killer workout overall.

skinny99
03-23-2010, 08:30 PM
Big time pullin man!

Sidior
03-23-2010, 08:42 PM
Crazy ****ing tension dude! Great work!

john o
03-24-2010, 01:15 AM
You are definitely taking it up a notch.

NickAus
03-24-2010, 04:40 AM
Thank you Coke!! Your encouragement really means a lot!!

Skinny999, thanks for checking it out I hope to put up some good numbers in the future.

Sidior thanks a lot, I have seen you deadlift some huge huge weights!! Yeah the tension was pretty big for me.
I actually find band rack pulls much easier to recover from than from the floor so that's why I feel like adding bands, plus they helped my bench heaps.

Thank you John O, I am trying and really loving the training!!

Thanks everyone from down under.

NickAus
03-24-2010, 04:48 AM
Lats and shoulders

Pulldowns to top ab med grip-
70 x10
110 x10
150 x10
180 x10/6/4 rest pause 10 sec

Chuck rows-
70 x8
80 x8
90 x8

Seated close grip press-
45 x7
135 x3
185 x3
210 x8 PR
135 x29

Seated close grip press from top of head-
135 x5
185 x5
225 x5
280 x2 too tired to hit my target, face was beet red

Chuck rows-
70 x8
90 x8

Seated cable rows-
160 x8
200 x8

Done, fast paced session.

Athos
03-24-2010, 09:03 PM
A ton of back work, very nice. Also, your concentric GMs are amazingly strong, very impressive!

NickAus
03-25-2010, 02:45 PM
Thanks Athos, I find the concentric G.M's amazingly hard lol, no idea whats a good weight but pretty unhappy with 295.
I think with the close stance I can move up to 400 this year but not so sure how fast I'll go with the wide stance which I had real trouble with.
Love the upper back work.
Thanks again mate!

NickAus
03-26-2010, 03:25 AM
Speed deads and practice

Speed pulls reverse band (de-load 110 at floor, 0 at lockout)-
standing on 1.5" mat-
225 x2 x3 sets
275 x2 x2
300 x2
315 x2 x2
off floor-
365 x2 x2
all doubles reset

Close stance concentric good mornings from hip height-
135 x1
185 x1
225 x1
245 x1
275 x1
225 x1

Hamstrings-
100 x6
130 x6
160 x6
180 x6
130 x12

Looking forward to max effort lower, body weight sitting on 217.

john o
03-26-2010, 06:12 AM
Way to keep up with the technique work Nick. Things are looking good in here.

KoSh
03-26-2010, 07:04 AM
Great work, Nick. I'm going to be adding concentric GMs to my next cycle. Should be fun.

Coke
03-26-2010, 07:17 AM
Lifting is solid as usual Nick.

borracho
03-26-2010, 08:41 AM
Great lifting...those OHPs are lookin pretty good brotha!

NickAus
03-27-2010, 10:26 PM
Thanks Jonh O!! Technique needs work.

Thanks Kosh, I am following your training as you know, looking forward to your con g.m's mate!!

Thank you very much Coke!!

Borracho thank you, they are seated which is easier but harder with the close grip. Hope they maintain some triceps strength.

Thanks everyone.

NickAus
03-27-2010, 10:43 PM
Max effort lower

Close concentric G.M's from pins belly button height-
45 x5
135 x1
185 x1
225 x1
275 x1
315 x1
335 x1
365 x1
385 x1 left some in the tank maybe 20lbs

Rack pull from middle of knee caps with quad monsters and new quad minis together-
Quad monsters + 45 x2
Quad monsters + 135 x2
Quad monsters + quad minis + 45 x2
Quad monsters + quad minis + 95 x2
Quad monsters + quad minis + 135 x2

Rack pull from mid shin-
315 x1
405 x1
495 x1
545 x2
405 x3 speed reps

Leg press-
3pps x15
4pps x15
5pps x15

Hamstrings-
90 x15
110 x15

My last deadlift session was way too close, I was overtrained and tight in the lowerback.

Ab strength is up so thats really good!

This smashed me, found it hard to pack my bag at the end lol.

A few tweaks and back at it!!

john o
03-28-2010, 07:54 AM
When you have trouble packing your bag you know you put in a good day at the office. Great work!

Brian C
03-28-2010, 10:28 AM
Training is looking outstanding Nick! Really great stuff going on in here as usual. Im really taking an interest in your training split and may start to mimick it a bit ( if you dont mind :) ). What exactly is your weekly split? I love all the back work you do and know im lacking some there. I really need to kick it into overdrive and get some weight in the hands, both in bench and pulls. I thought I was going to stick with 531, but Im not sure of that now. Time to switch some crap up....again ;)

NickAus
03-28-2010, 09:14 PM
Thanks John O still sore in the lower back today but feeling good otherwise.

Brian, my split would be much different if I was doing all three lifts but this seems to be working for me for now:

Monday) heavy abs

Tuesday) rest

Wednesday) speed deads 6-12 doubles or singles/ leg press / hamstring machine

Thursday) heavy abs

Friday) row variation / chuck rows / seated press from mouth / seated press from top of head / more lats or biceps

Saturday) rest or abs

Sunday) max single(squat, pull or g.m) / max five(squat, pull or g.m) / shrugs / leg press

I find I do better training 3 days a week and have just keep the lifts that help me in and got rid of the fluff.

This is always being tweaked of course, I am really trying to bring up my deadlift/ rack pull strength as I feel I need it plus while I'm training alone it makes sense.

Hope this is what you meant bro!

Coke
03-29-2010, 01:11 AM
Those lower numbers are looking real tight and impressive.

brihead301
03-30-2010, 07:10 AM
Damn dude, you are one strong a** mofo!

385 lb GM's???!!!!! Holy s***!!!

I like your split too man....I see you focus a lot on abs. That's a smart idea, and one that a lot of people probably don't do as much as they should.

Good stuff in here!

KoSh
03-30-2010, 07:14 AM
Definitely a bunch of ab sessions. Great idea.

NickAus
03-31-2010, 02:53 PM
Thank you very much Coke, really pleased you follow my training!!

Bri, not so sure about that but I will be happy when I can do 500+.
Yes I think the ab work is needed and will pay off, thank you for following it all mate!!

Kosh thank you!!
Best thing about the ab work is it will help all lifts as you know.

NickAus
03-31-2010, 03:00 PM
Speed pulls/ technique practice

Speed pulls-
135 x3
135 x3
225 x2
225 x2

Reverse band deload 100 at bottom 0 at top set up-
225 x2
315 x2 x5

Back raises with 2 sec pause at top-
Bw x10 x3

Leg press-
2pps x15
3 pps x15
5pps x10
6pps x10
7pps x6
8pps x6
9pps x6
6pps x25

Keep the speed pulls light, leg press was hard for some reason.

Sidior
03-31-2010, 03:24 PM
2 sets of quad minis a side. Are you a masochist? That is crazy man, crazy!

NickAus
03-31-2010, 04:24 PM
Ha ha yeah I actually did one set quad monsters one set quad minis, this was so hard at lock-out.

Will only do this every 6 months or so for fun and to test my lock-out/ grip strength.

Coke
03-31-2010, 05:31 PM
Way to stay on top of things, huge leg pressing.

KoSh
04-01-2010, 04:53 AM
Gee, 9pps and it was slightly difficult? Easy, animal, easy :)

NickAus
04-01-2010, 06:30 AM
Thank you both, I just could not get my feet in the right place.

IMO sets of 10-20 are prob better for leg presses but mixing it up sometimes is productive.