More speed more strength

[-JM-]

Bustin out the reps now too Nick. 500x6 is tremendous. That wide stance is not really made for reps either eh? Tough getting set up correctly everytime. Fair play to ya Nick. Everything is paying off.

[Brian Hopper]

Great job on the 500x6 Nick, I'm sure it was tough doing it with a wide stance. Keep it up brother!!!!

[NickAus]

Thanks Gazzy!! Yep the super wide stance makes balance hard and also very hard to use your speed.
Actually really like the movement and think it has excellent bang for buck as it will build both squats and pulls really well.

Thanks Garage Lifter!! You may be right, I think I could pull 605 in briefs but no more....need to learn the suit more to be able to use the straps when pulling from the floor then my comp pull should go right up.

Thanks Kiff!! Actually it was 6 reps.........the 6th was hard he he.

Thanks Gatorman!! Just love my training and I truely believe that makes all the difference as we have talked about before.

Thanks Justin!! Yep reps are hard like you said the set-up and balance fuck you ha ha......still I think the are worth it.
Singles with the wide stance are pretty shit to ha ha.......will go for 530 x 3 next week ultra wide.

Thanks Tank!! Appreciate it, real keen to pull heavy on Friday off blocks but pulling from the floor is more fun for me now (feels cool).
I will stick with my goal of building up the block pulls with and with-out bands for the next 2 years as I still feel this is the best way to a huge pull.

[NickAus]

Ab work.

Weighted abs-
10 sets of 10 with 10 sec between sets

Dynamic abs-
6 sets of 5

Half ball abs (7 sec down, 1 up)-
1 set of 8

Kettlebell side bends-
1 set of 30 each side

The 10 x 10 with 10 sec between was really hard work.

Body weight 216.........it's going to take a while to get to 223 AM bodyweight.....start taking my creatine from tomorrow.

[Coke]

Damn good deal with the ab work, no doubt this will help you propel your pulling even further.

[brihead301]

That is some crazy intense ab work man!!! I outta start stepping up my game like that. A super strong set of abs is a damn good thing to have in this game!!!

[NickAus]

Thanks Coke and Bri!!

Abs are so sore now which is good.......that was pretty full on with almost no rest.

Gotta get stronger......it has begun!

[Brian Hopper]

Strong abs will lead to a strong pull and squat

[NickAus]

Thanks Tank, gotta get stronger.



Here is an old block speed pull with briefs and 245lb bands........I thought id show it as I feel they make you fast.

[Mark!]

QUICK. Whatever that was that swung by the camera scared me, I cried.

[GazzyG]

QUICK. Whatever that was that swung by the camera scared me, I cried.

LOL!

[Brian Hopper]

QUICK. Whatever that was that swung by the camera scared me, I cried.

LMAO!!!!

[borracho]

fastasfuck! And nice job on the 500x6..thats insane. Nice to see some floor pulls.

[NickAus]

Thanks guys!!

Feeling really good, abs have never been this sore in my life.

Just planing out my next 3 work-outs...........will do a band cycle later but for now the straight weight is giving my upperback a nice break and to be honest max effort pulls against bands are about the hardest movement I have done

[NickAus]

Deadlifts

Ultra wide floor pulls-
135 x 2
225 x 1
315 x 1
405 x 1
Add suit loose straps
495 x 1
545 x 1
585 x 1 PR easy and fast
605 x 1 PR left 20 in the tank

4" deficit SLDL-
225 x 5
225 x 5

Rope rows-
4 sets of 10

Pulldowns-
1 set of 30

Back raises-
23 ball at chest 4 sets of 12



Happy with that, put my feet a little straighter and it helped with balance making the pulls quicker.

Tighter straps next time.

It has begun!

[Brian Hopper]

The straighter feet with a sumo stance is similar to squatting. You can push out on your knees the same way. Good job Nick!!!

[Coke]

Ever outstanding NIck, cannot give enough props!!

[brihead301]

Yup, you definitely gotta get stronger because you are definitely a weak ass motherfucker!!!!

Just playin....that's the spirit though, never strong enough!!! NEVER!!!

[Brian C]

I came home feeling pretty good about my pull coming around, and I sit down to see how my peeps did today, and I see YOUR pull day..... I think im going to cry lol. Great PR off the floor bro.

[NickAus]

Thanks Tank!! Yep much better but I still have toes turned out plenty....just turned them in enough to balance and be able to sit back better....made a world of difference.
625 next time ultra wide in 5-7 weeks.

Thanks Coke!! Appreciate the constant support from down under!

Thanks Bri!! Yep way more work to do.........more then some more ha ha.

Thanks BC!! Cheers bro means a lot........I made the choice to concentrate on my pull and its paid off sooner than I thought.........I actually thought that my plan of building my block pulls would not have good carryover but I have only pulled from the floor around 4 times in 5 months yet added 110lb.
I am confident my squat has gone up because my hamstrings were holding me back and the are stronger now, quads need work he he..........strange how things can change, my quads were my strongest body part when I started powerlifting now the need to catch up
All pull variations will build the pull IMO so the conjungate method is number 1.

Side note: pulls from the floor are easier than block pulls not harder.

[gatorman2k6]

Great work Nick! I love coming in here to see all of the deadlifting.

[StLRPh]

2 more PRs, WTF! You're on a roll bud! Keep trucking

[Brian C]

Side note: pulls from the floor are easier than block pulls not harder.

No doubt. Its very deceiving!

[NickAus]

Thanks Gatorman and Garage Lifter!! Enjoy what Im doing and Im always learning so that is helping.

BC I can lift more off blocks but its just harder as you know.......no speed just pure straining ha ha.....I'm dreading setting up the bands and doing the block pulls next week it's be so cool just pulling off the floor no bands I just roll the weight on to 2.5lb plate and slide the plates on nice and easy.

Raw squats on Saturday with shoulder work.

[NickAus]

Blood flow/extra work day.

Band rows-
3 sets of 30

Side raises-
3 sets of 15

Curls-
1 set of 25

Weighted abs-
1 set of 15 with 3 sec hold on each rep

Floor superman abs-
1 set of 12

Bodyweight tonight 218.5