More speed more strength

[NickAus]

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]

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]

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]

Body weight is 212.

[Brian Hopper]

Im glad to see you started a log Nick!!!! How is the overkill shirt coming along?

[NickAus]

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]

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]

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]

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]

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]

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]

Soooo. Doing CAPO nationals next year?

[NickAus]

Soooo. Doing CAPO nationals next year?

I will compete next year for sure!

[Brian Hopper]

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]

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]

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]

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]

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]

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]

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]

Video

Went on to do 400, missed 415.

[NickAus]

Video

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

[NickAus]

Video

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

[NickAus]

^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]

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..