More speed more strength

[NickAus]

[IMG][/IMG]

[IMG][/IMG]

Coney Island.

[Coke]

Good day with the pulling.

Had no idea you were quite the photographer, lol.

[NickAus]

Thanks Coke, your positive comments are top notch.....I know life is up and down so for you to remain so positive all the time helps me a lot.

Cheers brother!!

[NickAus]

Lats and triceps.

Barbell rows-
135 x 15
185 x 8
225 x 6
275 x 5
315 x 4
335 x 4
365 x 3

Seated rows-
10 sets

Pulldowns-
7 sets

Pushdowns-
12 sets

Extensions-
3 sets

[GazzyG]

Big rows, Nick!!

[tom183]

Agreed, very strong rowing.

[Coke]

Good work for the back and triceps man.

[HJP]

smashing some heavy rows there! Awesome bro

[NickAus]

Thanks all!!

Raw conv deadlift-
135 x 2
225 x 1
275 x 1
315 x 1
365 x 1
405 x 1
455 x 1
495 x 1
515 x 1
535 x 1

SLDL 4" deficit-
225 x 6 x 2 sets

Trap bar shrugs-
135 x 6
225 x 6
315 x 6
365 x 6
405 x 6
225 x 12 x 3 sets
135 x 30

Olympic power shrugs from floor-
135 x 5
155 x 5
185 x 5
205 x 5
225 x 5
245 x 5
275 x 5

Weighted abs-
12
15

Loving the olympic pull work, I did OL from 14-15 years old.

Love moving fast!!

[GazzyG]

Good work, Nick! Loving all the singles.

What on earth is a power shrug?

[Brian Hopper]

Nice session Nick!!!

[HJP]

Same here man. Love explosive stuff!!

Nice session. Looks enjoyable too bro

[Coke]

Fine pulling work like always.

[LuNa]

Yoked! You must have traps touching your ears with all that work :P.

[NickAus]

Thanks guys!!!!!

Olympic power shrugs are the first half of a clean......first 2/3.

Power hang shrugs DOH, no chalk-
135 x 4
135 x 4
185 x 4
205 x 4
225 x 4
245 x 4
275 x 4
295 x 4
315 x 4

Olympic cleans-
135 x 2 x 5 sets
185 x 2 x 3 sets

Trap bar shrugs-
225 x 12 x 3 sets

Weighted abs-
12 x 2 sets

Pushdowns-
10 x 7 sets
5 x 5 sets

Reverse curls-
65 x 10 x 3 sets

Some other stuff also, pretty hot so this was amost like cardio lol.

Mixed day, taught a friend some tricks to help his deadlift grip.

[GazzyG]

Liking the Olympic lifts atm, eh? Great training, Nick!

[thecityalive]

That is some fine upper work. ...so in regards to a power shrug, basically like a high pull, but started from the floor?

[tom183]

Strong work with the oly lifts, man.

[NickAus]

Thanks guys!!!!!

I will try film them Rob.

[Coke]

Mixing it up dude, liking that approach.

[Brian C]

Like the new approach Nick. Mixing it up a little.

[borracho]

Thanks Coke, your positive comments are top notch.....I know life is up and down so for you to remain so positive all the time helps me a lot.

No shit. I could see coke getting mugged and if he was in the middle of typing up a reply to one of our journals he'd be like "sir, i am going to have to ask you to wait your turn at the chocolate bar!" and then finish the reply...and then coke would get up and use dude for a warmup set of bent over rows lol

Great work in here as always Nick!

[HJP]

Nice work! Loving the Oly work

[NickAus]

No shit. I could see coke getting mugged and if he was in the middle of typing up a reply to one of our journals he'd be like "sir, i am going to have to ask you to wait your turn at the chocolate bar!" and then finish the reply...and then coke would get up and use dude for a warmup set of bent over rows lol

Great work in here as always Nick!

Ha ha that is funny!

Also think about how fucked that mugger would be if we all got our hands on him lol.

He sure can row the house.

[NickAus]

Thanks everyone and my sincere apologizes for not commenting in your logs much I simply do not have time right now to use my computer at home.

The different movements are mainly to build the traps in a fun explosive way.

My new gym makes the powerlifts hard for a few reasons but I will make due and look to start making gains on my choosen movements (deadlift variations, squats and also building muscular weight) from next week. I have no protein powder right now and my diet has been low calorie so im stoked to be sitting on 219.

All will be full steam soon, the semi rest period has helped some injuries which is really cool for me.

Going to rip some weights up tomorrow boys, speed then some heavy top sets SPEED.........then some hard quad and calve work.