More speed more strength

[Coke]

Digging the high volume training in here.

[NickAus]

Digging the high volume training in here.

Thank you very much, at one point I was doing 300 facepulls per week as I feel they help my bench a lot.

You have inspired me to up the volume a little, I can do it as I'm not benching heavy and taxing myself there he he.

Big upperback day tomorrow!!

[NickAus]

Deadlifts and some upperback

Missed one workout over the break but one is not too bad right?

Tonight I was still in recovery mode from NYE plus I hurt my elbow being silly, ending up with 2 PR's so very pleased.

Quad mini rack pull from middle of knee-
45 x6
45 x3
45 x3
135 x2
185 x2
225 x1
275 x1
Add belt
315 x1
365 x3 easy PR held for 10 seconds at top of last rep.
Speed
225 x3x3 fast reps/ super set with 3 x15 roman chair sit-ups.

SLDL standing on 1.5" mat-
315 x5x5 real tired here sweating like hell, chalk wouldn't even work.

Kettlebell kroc rows-
80lb x 30 left PR arm was clicking like crazy on every rep after the 20th.
80lb x 30 right stopped at 30.

Pulldowns with pause at bottom-
Light for 3 x15

Facepulls-
6p x 15
8p x15
10p x10

Abs need more work as they are holding me back at least on the rackpulls.

Happy 2010 everyone!!

[Coke]

Solid pulling overall, doing very well.

[NickAus]

Solid pulling overall, doing very well.

Thanks CoCoa!!

I have a heck of a lot to work on but the truth is I just love training and hitting PR's.

[NickAus]

Squat Deadlift assistance

Leg press-
2 plates per side x10
3p x10
5p x10
6p x6
7p x6
7 1/2 p x10
6p x10
6p x10
Took it easy here just wanted to get some work in for the quads

Calve raises-
4x12 heavy

Back raises super set with kettlebell RDL standing on 6" mats-
6 x10 back raise just body weight
6 x10 80lb kettlebell each hand

Roman chairs abs-
5 x10 with 20lbs

Swiss ball abs-
5 x10 slow with hold at top

Done, lowerback was pumped felt like I really worked on what I needed to.
The superset was pretty dam hard.

[NickAus]

Extra unplanned workout

Raw bench with 160lbs band tension (2 sets of doubled minis)-
45 x5
45 x5
95 x2
135 x2
185 x5 target for the day, should have been a little easier though.
135 x10

Barbell shrugs-
45 x30
135 x12 x2
185 x12 x3
205 x12
225 x12
275 x12
205 x12 x2
185 x12 x3
135 x15 x2
45 x30
135 x15 all sets strict.

Did a lot of shrugs to try and learn the movement and because I suck at them.
Traps are SORE.

I am using bands to bench with raw as they are what made my bench strong, I figure if I can do some band benching 3 or 4 times per month I will mantain some strength as I wait to get surgery.

[Brian Hopper]

Nice rack pulls!!!

[ShooterX]

Dont the Bands stress your Elbow??

[Brian Hopper]

Alot of band tension will and if you do them to many weeks in a row they will.

[NickAus]

I have found then no worse than straight weight but yeah i really shouldn't do any pressing.
A bench workout here and there should keep some strength till I get the op done.

[NickAus]

Nice rack pulls!!!

Thanks!!

I really like them and once I can bench again my back will be much stronger.

I see your at Supertraining now.

[Coke]

Good job for both days Nick.

[NickAus]

Thanks CoCoa!!

My traps are so sore it was hard to get to sleep he he, pleased I tested them and found a weakness.

Upperback tomorrow yay!

[NickAus]

More pulling.

Weight is 210, leaner than I have been in 18 months.

Deadlift standing on 3" mats-
135 x2
185 x2
225 x2
315 x2
365 x2
405 x2 left a little in the tank here.
365 x2
315 x2 x2

Shrugs-
45 x30
135 x10
185 x10
225 x10
275 x10
315 x10 getting better at these.
225 x15
135 x30 all shrug sets strict.

Kettlebell side ab twists-
40 x20
60 x20
80 x20

Side bends-
10 x10 heavy

Pulldown abs-
10 x10 medium weights

Roman chair abs-
5 x10 with 25lb

Chuck rows with stretch-
2 x10
1 x18 PR by 5 reps

Wrist curls-
30lbs x25

This workout was fast paced almost like conditioning work, abs and traps are sore.

Will go a little heavier on the deficit pulls on Monday.

[Brian Hopper]

Yeah, I decided to start a log over there and a couple other forums. Glenn Baggett was talking to me about it and said I should start one up at ST, and his gym NGBB.

[NickAus]

Cool to spot your name on there.

[NickAus]

Yeah, I decided to start a log over there and a couple other forums. Glenn Baggett was talking to me about it and said I should start one up at ST, and his gym NGBB.

Love the new signature!

[Coke]

Good news about leaning out...fine pull session.

[Brian Hopper]

Thanks Nick!

[NickAus]

Good news about leaning out...fine pull session.

Thanks Coke, I am really loving training and look forward to each session.
The shrugs and deads have my neck back to 18" so my girl hates me ha ha, too bad.
Monday is my next day at the gym so I should be fresh.

[NickAus]

Thanks Nick!

Yeah has to be one of the best quotes, it's so dam true.

[NickAus]

Deadlift and assistance

Deadlift standing on 3" mat-
135 x3
135 x3
225 x2
315 x2
365 x1 hurt back a little here, very angry
Add belt
405 x3 back sore

Kettlebell thick handle rows-
80lbs x 25 super strict, left hand only

Standing rows foot against upright-
110 x10
110 x20
110 + average band wrapped around upright x 8
110 + 50 + average band wrapped around upright x 15 (10+5 rest pause)

Barbell shrugs-
45 x20
135 x8
225 x8
275 x8
315 x12
135 x40

Chuck rows-
110 x15
80 x15
80 x15

Straight arm pulldowns-
70 x15
70 x12

Facepulls-
8 sets of 10, 4 heavy 4 light.

Good workout other than hurting my lowerback, was pretty tight from 2 hour walk in the hills on the weekend so I'll blame it on that.

[Coke]

2 hour walk in the hills on the weekend ...

Long walks are awesome man...nice session all around despite the lower back ordeal.

[NickAus]

Thanks Coke, I need the cardio for sure.

Arms workout felt like doing some guns.

Dumbell curls seated-
25s x15 each arm
30s x12
50s x8 x3
30s x12

Pushdowns-
60 x20 x10 sets

Barbell curls-
100 x10 x3

Wrist curls dumbells-
25s x15
35s x12 x3

Plate curls-
20 x10 x2

Nice pump up, never done an arm day so the change was good plus biceps need work.

Back is all good now!!