More speed more strength

[NickAus]

Thanks guys!!!!!

Wide pulldowns-
80x10
120x8
140x6
160x6
180x6
200x6
220x6 180x6 140x6 drop set

Ultra wide pulldowns-
120x8
140x8
160x8

That's it. Had lots on so this was very quick, lats and lats only.

Some idiot was doing upright rows on the rack.

[thecityalive]

big volume on the pull downs

[Coke]

Nice job rounding out your back training.

[HJP]

Hate it when people use the rack for uprights (or curls an shrugs), it ain't that hard to pick a weight up off the floor!

[LuNa]

Nice lat work Nick, i bet you were walking around like a peacock after that :P.

[NickAus]

Hey guys I have been away on a solo winter camp, amazing experience but a little irresponsible.

I started a new job at a place which is way better than the last which turned out to be a nightmare.

BW is only around 212 but I've been felling trees like a champ, great sport and my hands are stronger than ever.

Talk soon boys!!

[Brian C]

Have fun Nick.

[NickAus]

Thanks brudda!!!!!

This and that pull work.

shrugs no straps (always)-
45 x 10
225 x 5
315 x 5
405 x 5
495 x 4
545 x 4
585 x 4
635 x 3
650 x 4 would be a PR but too ugly to really count
405 x 12
315 x 12
225 x 15 DOH
225 x 15 DOH

SLDL speed reps-
135 x 3
225 x 3
275 x 3
275 x 3
275 x 3

Chinese bell rows-
3 sets of 12
SUPERSET
Seated rows-
110 x 8
130 x 8
150 x 8

Plate shrugs-
45s x 40

Axe leveraging-
6 sets various per arm

Hands are smashed, they have been growing lately....sounds strange but they are 10% bigger.

Peace.

[thecityalive]

650 on the shrugs? SOMEONE CALL COKE. Hope to see bear claws when 800 goes up on the DL

[GazzyG]

Phwoar, bet those forearms were burning on the 15 reppers, haha!

Good work, bud. Glad to hear you had fun at the camp. Wood chopping ftw.

[Coke]

Not surprised the hands been growing, they're forced to do just that with all the incredible pulling.

Shrugs are astonishing!!

[HJP]

650 on shrugs... wow! Thats impressive. Some massive grip work going on here bro. No wonder the hands are having to adapt

[tom183]

Huge strugs there, Nick.

[Brian Hopper]

Some strong ass shrugs Nick!!! Are you using an over-under grip?

[Fuzzy]

Nick. I am back to once again bug you about competing.

GPC nationals.
90+ lifters.
2 monos in the back + 3 deadlift bars + 3 full combo benches.
Best meet ever run in Australia.

You're missing out on some serious fun dude! Hit the platform!

[NickAus]

Thanks guys!!!!!

No plans on competing, not really powerlifting as such right now and lifting is low on the priority list right now but I want to build a good platform for when things are a little different and I am making progress which is cool. Best of luck Fuzz.

Tank, yeah bro I use mixed grip for shrugs, at the end I always do slow controlled reps DOH with between 135 and 315.


Back and chest day.

Lat pulldowns med wide-
100 x 10
120 x 10
140 x 10
160 x 10
180 x 10
SUPERSET
DB flys-
45s x 10 x 5 sets

Ultra wide pulldowns-
100 x 10
110 x 10
120 x 10
130 x 10
140 x 10
SUPERSET
Machine flys-
120 x 10 x 5 sets

DB pullovers-
70 x 10 x 3 sets

Arnie would be proud.

[GazzyG]

Pulldowns, do it, do it now!

[tom183]

Really hammering the pulldowns lately, man. Working on something specific or are they just your favourite lat exercise?

[Coke]

Always keeping it on point Nick.

[HJP]

Always massive back work. Arnie sure would be proud lol nice bro

[Brian C]

Sick lifts lately buddy. Killer ass shrugs, love it!

[NickAus]

Thanks very much guys!!!!!

Tom, nah I just do them because they dont hurt my elbows mainly but also because they are a weakness. I like rows but they hit my mid back which is not as weak (weak just not as weak).
I think high volume pulldowns build some size pretty well while not really taxing me much overall, infact I dont find them very taxing even when I hit them really hard which is a good thing and a bad thing depending on your reason for doing them.

My Girlfriend and I bought a house so I am pumped about that, wait till you see the views!

Peace.

[HJP]

Mean look forward to the pics of the view bro!

[Coke]

My Girlfriend and I bought a house so I am pumped about that

Awesome, happy for you both - Congrats!!

[Brian Hopper]

Congrats on the new house!!!