More speed more strength

[brihead301]

Thanks Bri!! Yes I would say having strong hands will help overall strength, I do not think gripper work helps your deadlift grip much at all.
The grippers help crushing strength which will help your pressing movements, I used to do a fair amount of grip work back in the day.
Here a the things in order that build the deadlift grip most IMO.
1. deadlift against bands
2. shrugs
3. hex holds
4. pinch grip work
5. thick bar work

.

Cool thanks man. I may start incorporating some grip work into my routine. It surely will help my Jiujitsu out!!

[NickAus]

Cool thanks man. I may start incorporating some grip work into my routine. It surely will help my Jiujitsu out!!

Yeah bro it will help your Jiu Jitsu for sure but alll the rolling you do will mean its easy to overtrain your hands.
I would only do grip work once per week and try not to exhaust your hands.
I say deadlifts against bands are #1, this is because it is the most specific (mixed grip and same size bar).
The carry over from thick bar work and other grip work will not always make your mixed grip deadlift strength go up.
Pulls against bands with your comp grip are very specific to hang on to a heavy deadlift.
I have also had good results from hex holds....they are great!
Tank likes the thick bar deadlifts and he knows his stuff so that's something to consider.

[NickAus]

Thanks John!! Onwards and upwards..........

Thanks Kiaran, you are an inspiration.


Shoulders etc.

Shoulder press seated against mini bands (approx 45lb tension)-
Start from eye level
45 + bands x10
95 + bands x2
135 + bands x2
185 + bands x2
225 + bands x4 PR
135 + bands x4
155 + bands x4
185 + bands x4

Dumbell shrugs-
80s x10

Face pulls-
Light band x15

Swiss ball abs-
15

Row/ pulldown variation-
80 x15
90 x15
100 x15
110 x15

Hanging band abs variation-
15 close stance
15 close stance
15 wide stance
15 wide stance

One arm plate curls-
pinch 2x 10lb plates x10 x 5sets

Kettlebell side bends-
36lb x15
54lb x15
70lb x15

OHP is moving well.

Hip is feeling pretty good.

[Coke]

Fine pressing sets and all man, serious stuff.

[Brian Hopper]

I say deadlifts against bands are #1, this is because it is the most specific (mixed grip and same size bar).

Pulls against bands with your comp grip are very specific to hang on to a heavy deadlift.

I forgot all about pulling against bands. Usually when I do them it's only for speed work. But these will help out alot as well.

Tank likes the thick bar deadlifts and he knows his stuff so that's something to consider.

Thanks for the kind words Nick!!!!!

[Phillip Wylie]

Nice work, Nick!

[john o]

Always impressive shoulder strength Nick!

[borracho]

Nice band work dude. You got me doing the lower weight/higher rep side bends now..def feel it after you do 25+ reps. I like it!

[NickAus]

Thanks Coke!!

Thanks Phillip!!

Thanks John!!

Thanks Borracho!!

[NickAus]

Squat work.

Parallel box reverse greens squat-
225 x1
315 x1
405 x1
Add briefs which are now a little loose
495 x1
585 x1
Add belt
635 x1
585 x1
585 x1
585 x4
635 x1
635 x3 PR left 2 in the tank
Did a few sets at a lighter weight as I was working on form, last set of 3 with 635 was very solid

Band hip side thingys-
mini x10 x3

Seated calves-
???? x12 x3

Standing calves-
???? x12 x2

Last work-out as a 29 year old, 30 tomorrow boys!

[Phillip Wylie]

Strong squatting, Nick! Congrats on the PR!

[Brian Hopper]

Good job on the squats Nick, and happy birthday!!!!

[KoSh]

Great work in here, Nick. You're kicking ass bro.

[john o]

Strong work for a senior citizen

[borracho]

Awesome Squats! I was going to crack a joke about not breaking your hip in your old age but ill refrain till you get the hip sorted out.

[Coke]

Squats are huge these days dude, props.

Happy Birthday Nick.

[gatorman2k6]

Happy Birthday Nick and great work lately!

[NickAus]

Thanks Phillip, lots to work on but it is coming up.

Thanks Tank, really worked my form.

Thanks Kosh, things are going pretty well with the squats.

Thanks John, yeah turning into an old Bull lol.

Thanks Borracho, ha ha yeah the hip thing right around my 30th is kind of ironic.

Thanks Coke, enjoying things and always learning so thats cool.

Thanks Gatorman, time for some real lifting from me now I think!

[NickAus]

Abs/ obliques as a 30 year old yeah boy!!

Kettlebell side bends-
26lb bell x 201 per side=51 rep PR on these bastards
26lb bell x25 per side

Floor crunch variation-
25
25

This made me feel pretty strong on the sides I can tell you.

[Brian Hopper]

201 reps per side, holy s**t I would of lost count, lol!!!

[john o]

Agreed. I lose count on tri pressdowns; those are done from 75-100 reps. Try not to sneeze today Nick! Super effort.

[NickAus]

Yeah they were pretty dam hard, I keep count somehow while listening to music.

Each set took a little over 5 mins, plenty of time under tension which was the aim rather than just pumping out reps.

Thanks guys!!

[gatorman2k6]

So you went crazy now that you're 30???? 201 reps is insane and you always make my ab work look like a warm-up.

[Brian Hopper]

You actually gave me the idea into doing KB side bends also, but i'll be damn if i'm going to do them for 200, lol!!!!

[NickAus]

Boy I can feel it today- whole way up my sides is tender lol.

Think I'll go for 70 x70lb bell side bends soon..........