More speed more strength

[john o]

You are definitely taking it up a notch.

[NickAus]

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]

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]

A ton of back work, very nice. Also, your concentric GMs are amazingly strong, very impressive!

[NickAus]

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]

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]

Way to keep up with the technique work Nick. Things are looking good in here.

[KoSh]

Great work, Nick. I'm going to be adding concentric GMs to my next cycle. Should be fun.

[Coke]

Lifting is solid as usual Nick.

[borracho]

Great lifting...those OHPs are lookin pretty good brotha!

[NickAus]

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]

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]

When you have trouble packing your bag you know you put in a good day at the office. Great work!

[Brian C]

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]

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]

Those lower numbers are looking real tight and impressive.

[brihead301]

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]

Definitely a bunch of ab sessions. Great idea.

[NickAus]

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]

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]

2 sets of quad minis a side. Are you a masochist? That is crazy man, crazy!

[NickAus]

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]

Way to stay on top of things, huge leg pressing.

[KoSh]

Gee, 9pps and it was slightly difficult? Easy, animal, easy

[NickAus]

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.