More speed more strength

[Coke]

Damn bro, generous with the pulling as usual.

[GazzyG]

Woah on the Rack Pull, big weights.

[thecityalive]

Your pulls are scary fast now @ that weight. The day you hit 800 is the day I fly down and shower you in a victory champagne.

[NickAus]

Thanks Thomas!! I was not at full speed but its almost back.......4 weeks and my speed should be better than ever.

Thanks Coke!! Pretty fun day, thought I should do some high rack work just to get the torso moving some weight.

Thanks Gazzy!! Hard but not hard.

Thanks Rob!! Nearly where it should be.



Neck is getting better slowly and groin is not too bad, some blood flow work should help at this point.

Squats tomorrow!

[Brian Hopper]

Great job Nick!!!

[NickAus]

Nice pulling Nick! You are pulling 3 times a week? BRUTAL no matter what way you slice it. Always pushing the envelope.

Nick you should change the 'senior member' thing to 'Haulin Steel'

Reading through my log I found this from Justin........cheers bro!!

[NickAus]

Great job Nick!!!

Thanks Tank!!

[HJP]

Glad to here things are on the up injury wise. Still smashing the tin man. Love it

[NickAus]

Thanks Hayden!!


Haulin Steel..............pulls and squats

Sumo 7.5" blocks (first time in ages)-
135 x 4
225 x 2
315 x 2
405 x 2
495 x 2
545 x 2
585 x 1
Add suit
635 x 1
675 x 1
705 x 1
550 x 10 PR
600 x 2 way too tired here

16" box squat in briefs-
225 x 1
315 x 1
365 x 1
405 x 1
455 x 1
495 x 1

Hamstring curls-
7 sets of 12

Squats were just to keep some strength there, the pulls were ok but my PR is 745 so I need to get my hip strength back......shouldnt take long.

550 X 10 was not all that hard.

Hammys are smashed, weak they are weak!

RSU.

[GazzyG]

Oh yeah mate, that's something you lack for sure, hip strength.

[tom183]

Strong work Nick.

[Coke]

Superb effort with the deads and squats - huge numbers.

[HJP]

Would love to see you compete bro... Your numbers are great man! Keep up the specific smashing of your weaknesses, need I even say that as you consistently smash your weaknesses away. It's great!

[thecityalive]

Same...Do you plan on competing any time soon?

[Brian C]

Excellent pullin bro!

[NickAus]

Thanks Gazzy, Tom, Coke, Hayden, Rob and BC!!

I have plans to compete of course but I am focussed on pulling 800.
I respect lifters who compete a lot and know that gym lifts are only gym lifts, yes I will be keen to get numbers in the books.



Body building type day.........very fun.

Upright rows-
2 sets of 12

Wide pulldowns-
2 sets of 20

Single arm cable rows-
70 x 8
80 x 8
90 x 8
100 x 8
110 x 8
120 x 8
130 x 8
140 x 8
150 x 8
160 x 8

Band rows-
6 sets of 12

Side raises-
6 sets of 10

Front raises-
4 sets of 12

Curls pinching 10lb plastic dumbell-
3 sets of 30

DB curls-
30s x 10 x 3 sets

Body is healing up fast, I said to myself if I could improve just 1% during this tough period I would set myself up for a good year 2012 and I have done that.

Speed pulls this Thursday will be light and quick at 205+120 for 6 doubles raw conventional, then squats back raises and shrugs.

Hamstrings (my biggest weakness) will get hit hard every max efforrt day.

RSU.

[NickAus]

Video

675 off 3" blocks......old form which I am going back to if I can sort the balance out.....simply stronger this way.

Should have gained some strength so when I get it right I could see some bigger numbers.

[GazzyG]

Just flies off the blocks. Love the little jig you danced, haha.

[Coke]

No problem, lol - any subtle or weaker parts will be worked out in no time.

[HJP]

GUNS, Yeah Buddy!

[Brian Hopper]

Strong pull Nick!!!

[tom183]

Body is healing up fast, I said to myself if I could improve just 1% during this tough period I would set myself up for a good year 2012 and I have done that.

Good to hear mate. Any specific goals for 2012?

[NickAus]

Thanks guys!!

Goals 2012 are pull 705, pull 800 off blocks, gain more muscle and keep injuries right down.

Also would like to pull 635 super fast.

[borracho]

think those are all reasonable and well achievable goals Nick. Dig the bodybuidling type of work and you're still doing awesome on the pulls as always. Keep it up dude

[Brian Hopper]

Nice goals Nick!!!