More speed more strength

[NickAus]

Thanks guys!!!!! I find barbell rows very hard.

Squat day.

16" box against greens choked hard (130lb from memory)-
Pins are not at the right height so unracking was not the best
45 x 3
135 x 3
225 x 2
275 x 1
315 x 1
365 x 1
Add briefs
405 x 1
455 x 1
495 x 1
Bands off
405 x 12

Olympic squats-
135 x 6 x 6 with 20 sec between sets ouch this actually killed

Done, not half bad since I never really squat.

Lots to work on as all weights felt heavier than they should, PR is 585 + greens in briefs from memory so Im prob about 70lb off my best right now.

RSU.

[thecityalive]

Yeah, I was curious...how often do you squat?

[HJP]

Yeah man pretty decent squat considering!

Enjoying the new gym?

[NickAus]

Thanks boys!!!!!

Rob I am WAY more interested in a big deadlift but squats were my best lift, I only squat about every 5 weeks looking through my log over the last 6 months.
I will squat more now that Im finding pulling every 7-10 days optimum.
Squats are king at gaining muscle, better than deadlifts.

Going to do some upperbody tomorrow then Monday go for some heavy pulls and speed work.

Found a suit for the wedding today yay.

[Coke]

squats were my best lift

Assumed pulling was your best, hate to see what your squats are gonna be at now that you've resumed 'em.

Horray for the wedding suit too, lol - gonna be one helluva sharp bloke on the special day.

[NickAus]

Thanks Coke!! Not that my squats were good, just easier to make gains on.

Bodybuilding for shoulder and traps.

Seated full range press behind neck-
45 x 12
65 x 12
95 x 12
115 x 8
125 x 8
135 x 8
140 x 8 enough here with-out risking injury

Barbell shrugs-
135 x 15
185 x 15
225 x 15
275 x 15
315 x 10
365 x 10
405 x 10
455 x 10
225 x 15
225 x 15

Seated machine press (nice machine this)-
120 x 8
140 x 8
160 x 8
180 x 8
200 x 8
220 x 8

Dumbell shrugs-
60s x 20/20/20/15/15/10/10 one set with 12 sec between sets fo a great pump

That is all.

Aiming at really packing some weight onto the shoulder girdle this year along with some other goals pretty much same as always.

Slowly taking 2" off the waist.

Thanks for checking in!!

[NickAus]

Yeah man pretty decent squat considering!

Enjoying the new gym?

New gym is ok just even less of a powerlifting gym but its 24 hr so if I go late enough its all mine.

Not bad by Sydney standards but really not what is needed.

I have adjusted my goals/ training slightly so as not to get pissed off ha ha.

[NickAus]

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[IMG][/IMG]

[IMG][/IMG]

Some pics of Kangaroo Valley NSW.........last weekend with one of my best bros.

6 hours paddling the first day, 2 the second.

[GazzyG]

What a hat!

Also, great training.

[NickAus]

I have 8 or 9 outdoor hats lol.....took 3 with me.

Cheers Gaz!!

[Brian Hopper]

Some strong ass shrugs and Cool pics!!!

[NickAus]

Thanks Tank!! Traps are slowly coming up, addicitive to train I find lol.

[NickAus]

Hig rep abs.

Side bends-
24lb bell x 200 per side (1 set per side)

Floor crunch-
55

Swiss ball abs-
30

Cardio 15 mins

Fruit, nuts, shake, shower...........gay.

[HJP]

Love the pics bro! Cardio monster now ay haha nice work going on.

[Coke]

Clearly living well, super shots!

[LuNa]

I am loving the pics you keep posting Nick. After spending a year in Australia, these pics are making me a little home sick, lol.

Great training as well, really putting in the heavy work.

[Brian C]

My weekend in the woods was a little different. It consisted of whiskey, beer, guns, and Hos haha. Great pics dude. Traps are going to be to your ears soon. Awesome!

[NickAus]

Thanks guys!! And yep camp fire and whiskey is always a winner.......add some singing and Im there ha ha!

Shoulders and tricep work.

Standing military press-
45 x 12
95 x 6
115 x 6
135 x 6
145 x 6
155 x 8

Seated press behind neck-
95 x 8
115 x 8
135 x 8

Seated machine press-
110 x 6
130 x 6
150 x 6
170 x 6
190 x 6
210 x 6
70 x 25

Pushdowns-
7 sets of 12
6 sets of 6

Strength is climbing back up here, not really pushing yet but plenty of volume.

Shoulders are slighty bigger, never really done this type of bodybuilding work before so it should give me newb results lol.

Thanks for checking in boys and best of luck with your training, I expect MANY PR's as you all seem to be on a roll.

[tom183]

Nice work for the delts there, man.

[Coke]

Fine day with the shoulder pressing sets and pushdowns.

[Brian Hopper]

Killing the shoulders, nice work Nick!!!

[thecityalive]

Cheers on the standing press. I've needed to incorporate some bicep work too and it makes me feel fucking stupid. haha. good work.

[NickAus]

Thanks guys I really do appreciate the great comments and also the loyalty given Im not in your logs enough these days...it's not by choice Im just flat out is all.

Haulin Steel............hahahahahah nothing even comes close to a good deadlift day.

Raw mid shin close sumo against quad minis (220lb)-
135 + bands x 1
225 + bands x 1
315 + bands x 1
Add belt
405 + bands x 1
445 + bands x 1 fast
495 + bands x 1
545 + bands x 1 no problem held at top 5 sec 30lb PR muther fucker
405 + bands x 5

DB shrugs-
80s x 20 x 5 sets

Heavy abs-
5 sets of 12

Aggression sitting at 110%

Fucking kill

[Coke]

Like what you said one day, something to the effect of "pulling work is primary, everything else doesn't matter half as much". I paraphrased some, but that's the gist of it, and I am inclined to agree too, lol.

[tom183]

Aggression sitting at 110%

Love those days.

Nice pulls.