More speed more strength

[NickAus]

Nice to finally see vids of ya benching nick. Gotta be difficult to put a shirt on and then throw a sweatshirt on over that..

One thing I noticed is you should straighten your feet out when you set up. You are kinda on the inside of your feet. You will get some better drive with them straight..

Ha ha yeah it's a pain in the ass but I just get too many stupid questions about it and when I'm at the gym I just want to train.

Thanks Paul!
My leg drive is better now than in these videos I have changed my set-up a little but still way off so I will keep working at it!
I will make sure I straighten my feet way more.
Sometimes when I hit it right the weight just flies up so I know It will really help.
Lots to work on!

Glad you could take a look.

[NickAus]

13/11/2009

Extra work-out

Front raises mini band-
30reps
NO REST
Front raises dumbells-
5lbs 30 reps
NO REST
Side raises-
2lbs 40 reps
2lbs 80 reps

Nice Friday night shoulder pump, I have neglected my shoulder raises so this Friday extra work should pay off by keeping balance.

[NickAus]

Sunday 15/11/2009

Max bench day

Raw bench-
45x10
100x5
135x5
180x1
200x1
225x1
265x1
315x2 last warm-up

Shirt 3 board-
Forefinger on rings (almost out to index on rings)
455x2
515x2
565x1
585x2 PR
515x5 all reps today were nice and fast but I had very little arch once the shirt was on

Fat bar (fat gripz) close grip floor press-
135x10
180x10
200x12

Facepulls-
6p x20, 7p x20, 8p x15, 9p x12, 8p x12, 6p x12, 6px12, 6p x12

Done, elbow is sore but I'm feeling good about the PR.

Thanks for the tip Paul!

[Clifford Gillmore]

Nice work Nick! Thats friggen huge, 700 is only about 100lbs away man. You'll easily smack that around by nationals, might even reserve you a seat to WPC Worlds if you get down to 198 and do it

[allan3]

good show nick!! keep it up!

[GoodyGirl]

Saw your video's. I am in awe!

[NickAus]

Nice work Nick! Thats friggen huge, 700 is only about 100lbs away man. You'll easily smack that around by nationals, might even reserve you a seat to WPC Worlds if you get down to 198 and do it

Thank you very much Risk!

It was off a 3 board so a long way down to touch ha ha.
I was having more trouble with the lift offs than the press itself.

I really don't know if next year I will cut to 198 or go 220 weighing maybe 215-218.
Anyways for now I just want to get used to this shirt and get way stronger.

I see you have been hitting plenty of bench and squat PR's!

[NickAus]

good show nick!! keep it up!

Thanks Allan!

The APT wrap 2X wraps made the weight feel real light in my hands.

[NickAus]

Saw your video's. I am in awe!

Thank you GoodyGirl, pleased people take the time to look.

There are plenty of guys out there doing a lot more but I am progressing pretty fast so that's good.

Glad another person found this great forum.

[NickAus]

16/11/2009

Light legs and core/ extra work-out

Pin loaded sissy leg press-
10x10 working up to full stack
Stack x 20

Hamstrings-
45x12
65x15
45x15

Leg extensions for the pump lol-
3p x 15
3p x 15
4p x 21

Leg raises-
5x12

Done, just a quick PUMP not much rest between sets.

[Clifford Gillmore]

I see you have been hitting plenty of bench and squat PR's!

LOL, the shirt is still not even close to being broken in - and you'll probally find heaps of ways to get more out of it in the coming weeks!

I'm going to bring it in the next few months, I want to get pretty close to an elite total at the amatuer meet - just to show everyone whats up haha.

[NickAus]

LOL, the shirt is still not even close to being broken in - and you'll probally find heaps of ways to get more out of it in the coming weeks!

I'm going to bring it in the next few months, I want to get pretty close to an elite total at the amatuer meet - just to show everyone whats up haha.

Yep you'll do it NO QUESTION Risk.

[NickAus]

Resting up the elbow, I find it very hard to back off at the gym so I'm taking a few days off.

Weight is up and I feeling strong and ready to get back at it.

I am going to do a 6 week cycle for max bench day that looks like this (could change as I always adjust if I feel I need too).

1) shirt reverse band (set up to help 0 at the top and 45 at 3 board) 3 board pinkies on ring 2s.

2) 260lbs band tension raw 4 board, add shirt 3 board max.

3) shirt reverse band (set up to help 0 at the top and 45 at 3 board) 3 board comp grip 3s.

4) raw quad minis floor press med grip max.

5) shirt reverse band (set up to help 0 at the top and 45 at 3 board) 3 board comp grip 2s.

6) shirt reverse band (set up to help 0 at the top and 45 at 3 board) 3 board comp grip max aiming at getting 640+

The set up giving no help at the top means I know exactly how much weight I have in my hands!

This is a cycle I know will really build strength for me, I have done one pretty similar with a big PR at the end.

Look forward to posting my work-outs.

[NickAus]

Extra work-out

Band rows 2 minis-
150
100
50

Elbow is much better already but I will still train legs sunday in place of max effort bench.

[NickAus]

Legs and core

Leg raises-
3x12

Leg press-
3 plates per side x6
4 pps x6
5 pps x6
6 pps x6
7 pps x5
8 pps x5
9 pps x12
5 pps x10
5 pps x10

Stiff legged deadlift-
135 x12
180 x12
225 x6
315 x6
365 x6

Seated hamstring machine-
3x10

Back raises-
3x15

Swiss ball abs-
3x15

All done at a fast pace once leg press work was done.

Elbow is feeling really good but still clicking.............so keen to start this new 6 week bench cycle!

[NickAus]

Extra work-out

Band rows 2 minis-
50
50
50
25
25
50

Side raises-
2lbs x150
2lbs x40
2lbs x40

Front raises-
10lbs x30
10lbs x30

Better than nothing as I'm still resting the upper body from anything heavy-very hard but I'm sticking to the plan.

[NickAus]

Assistance work

Floor press med-close grip (no spotter)-
Bar x12
135x12
180x6
225x16 had to stop as this was hurting my elbow ****!
135x10
Bar x 20

Key press-
50s x10 hurt bad

Back raises-
30
30 PR was 70 reps but 2x30 was a nice pump still, need to get back into these with 135 on my back.

Chuck rows-
3/4 stack x12
Stack x12x4

Pissed at myself for not warming up well enough, the last inch at lock-out hurts with 135.
Feeling really explosive, elbow says otherwise.
Could have got a 2 rep PR or more on floor press.
Time for an x ray.

[NickAus]

Extra work to help elbow and get blood in triceps

Tate press-
10lbs x50
50
10
10
10
25
25
25

[ShooterX]

Good Luck healing that Elbow.

[NickAus]

Good Luck healing that Elbow.

Thanks!

Have to get an x ray when I can get a day off work, really don't think I can press anything while it's like this so I'm pretty upset.

[NickAus]

Raw squat no belt-
45x12
135x10
225x3
315x3
405x3 harder than it should have been but not too bad.
365x6

Chuck rows (kind of)-
1/2 stack x12
3/4 stack x12
Stack x12 x3

Pullover machine-
1/4 stack x12 x6

Standing cable rows-
Stack x12
Stack plus 3 extra plates x12
Stack plus 3 extra plates plus 25lbs x12 PR
Stack plus 3 extra plates plus 35lbs x12 PR
Stack plus 3 extra plates plus 75lbs x12 HUGE PR

Pullover machine-
1/4 stack x12 x3

Facepulls-
Worked up for 6 sets to 12 plates for 10 reps PR ha ha if you can hit a PR on facepulls

Happy with the back work PR's really enjoyed this session and elbow felt about 90%

[NickAus]

Extra work-out

Side and front raise combo-
2lb ankle weights x220 in 1 set

Not sure if these are going to help much but it does feel good

[NickAus]

Lats have not been this sore in a long time, think i'll keep the pullovers in my rotation.

Glad I gave them a go I find it easy to hit my middle back, harder to hit the lats so this is good.

[Coke]

Good deal on the pullovers, I may add them into the mix at some point...great workouts in here.

[NickAus]

Good deal on the pullovers, I may add them into the mix at some point...great workouts in here.

Thanks!!

I copied Travis with the pullovers.

I would love to be posting some heavy training, resting up my elbow.

Normally I do more heavy basic movements but for now I'm doing watever doesn't mess with my elbow for slightly higher volume.

Hopefully I can put some muscle on during this period which will help me in the future.