More speed more strength

[NickAus]

you don't let anything stop you, do you? great work bud!

I try

I could have been really good at many things in my life but always got side tracked with girls and partying so I will make sure I am relentless with powerlifting.....great sport!

[NickAus]

Thanks Kiff, BC, JLS, Tom, Coke, Hayden, Mark, Tank, and Thomas!!!!!

One arm deads just felt weird but are better than nothing.

The GMs were not up to a max but my old max was 495 from memory.........did singles because reps were bothering the arm (sets of 3 I prefer usually).

The back raises were great.....normally don't strain the movement just get the work in but yesterday I was straining I can tell you.

Forearm is feeling good! Still some clicking but a fair bit less and almost zero pain.

[NickAus]

Light upper back.

Single arm (left only) cable rows-
70 x 25
90 x 12
110 x 8
130 x 8
150 x 8

Band rows-
3 x 12

Pulldowns-
3 x 12

Peacocks-
80 x 110

Just enough to work the lats and help the forearm.

Hips are feeling great from switching to conventional for speed pulls the last 3 weeks.

BW 218.

[HJP]

Good session, forearm feeling any better mate? Oh an what's a peacock??

[NickAus]

Thanks Hayden!!

Yeah forearm is mending well from what I can judge........pull heavy on Friday...just planning this weeks training now.

Peacocks are pulldowns Brian Hopper, BC and I made up for getting plenty of blood into the upper back and a great pump..........HIGH rep wide grip pulldowns mostly behind the head.

[HJP]

I see! So you did 110reps at 80lbs?

[NickAus]

Yes, 40lb x 100 was the idea though really.

100 x 101 was my best and my left arm seized up doing it ha ha.

[NickAus]

Ab day..............don't always log this but I have plenty of free time today yay!

Weighted abs heavy-
6 sets of 8 with holds

Dynamic abs on half ball-
5 sets of 5

Superman abs-
1 set of 12

Few more weeks and my ab strength will be where I wanted it about 5 months ago.........have time find things to take it to the next level.

[NickAus]

Did some tests which I feel are very accurate on the bands today.

Forgot to measure the distance between the dumbells but it is much bigger than a JS platform as you can see from my vids.

I have done this before but these numbers are more accurate.

Band tension when bands are doubled and for me personally ie: height and arm length for pulls.

New accurate results:

Greens- 200
Purples- 117
Monsters- 75
Minis- 56

Old test results:

Greens- 220
Purples- 110
Monsters- 80
Minis- 50


There you go...........need the distance between dbs for these numbers to mean anything so Ill remember on Friday

[J L S]

like the 'extra' style session for the abs! they can never be too strong! ... those purples could have gave you a nasty surprise haha!

[Brian Hopper]

How long ago did you test them? There's not that big of a difference so I guess that's a good thing. The only measurement I took was for the bench. If anyone is interested, EFS double monster minis are approximately 100-110lbs at the top and EFS short mini bands are approximately 45-55lbs of tension at the top.

[Mark!]

All of my bands are EFS,so I use length and their website to get resistance. Doing some solid work on ab day man.

[KoSh]

Nick, you're a fucking machine bro. Seriously wish I had your strength levels.

[NickAus]

Thanks guys you are good dudes and very helpful!!

Forearm is better and the rest from max work has done me well, feel strong.

BW is 219 which is pretty heavy for me considering I'm not eating any more than before right now and no creatine, should hit my goal of 223 this year.

Tip of the day- grippers will not help your deadlift grip...they will help your pressing though.

[john o]

Good tip on the grip there. Looks like you dodged a bullet and helped your own recovery with some quality work in the gym. That injury sounded like it was going to linger. Cheers!

[HJP]

Good to know those band numbers!! Out of interest anyway!

[NickAus]

Thanks John, yeah Im happy it feels ok but fingers crossed its ok when I go for a max.

Yeah Hayden, people get funny about testing band tension and say stuff like "just lift and dont worry about the tension" well Im not bloody worried....I find it interesting.
Bands rule!

Speed lower day...........yeah!

Speed pulls convention from floor good old fashion sets with no bands
135 x 2 x 2 sets
185 x 2 x 2
225 x 2 x 2
275 x 2 x 2
315 x 5 x 2
365 x 2 x 1
WORKED UP
405 x 1 x 1
425 x 1 x 1 still pretty fast

Squat med stance beltless
135 x 3
225 x 3
315 x 3
365 x 3

Back raise madness-
2 doubled minis x 6
2 doubled minis + 50lb sandbag x 6
2 doubled minis + 1 choked mini + 50lb sandbag x 6
2 doubled minis + 3 choked mini + 50lb sandbag x 9 PR...........110lb DB was flying 8" in the air so I had to weigh it down with the new sandbags we have ha ha
50lb sandbag x 25

Calve raises-
12/10/8 rest pause set

Side bends-
12 per side 32lb bell

More than happy with this......my forearm was fine but Im not sure if it will be rooted tomorrow becuase during training I dont feel so much.

Good day, love speed pulls conv!

[HJP]

Glad you enjoyed the conventional speed pulls! How many pulls sessions do you do a week?

[NickAus]

Thanks brother!!

I do two, my sole goal is to pull 800 but even when I go back to full meets I would pull twice a week in some variation.

Nothing is cooler than pulling big!

[Kiff]

Nice work nick, the tension does matter, even for your own peace of mind. Also bands should pretty much hold their tension if they are not over stretched, general rule of elasticity if i remember my school days well

[StLRPh]

nice looking DE day

[Coke]

Speed work is over the top bro.

[J L S]

nice work, 425 speedy pull... sounds promising!

[NickAus]

Thanks guys!! Awesome news is my arm is ok today....Friday is on at this point and I'm itching to bend the bar!

BW is 219.5 so I'm feeling solid.

Have to think up Fridays main lift as band block pulls may be a bit much till the forearm is 100%.

Deload week in two weeks due to a week of 13 hour days.

[john o]

Good effort with the speed pulls and squats!