More speed more strength

[NickAus]

Thanks everyone!!!!!

Feeling pretty beat up and tight, beat up tight and happy lol.

Keen for more, going to test my shoulder tomorrow then watch the NRL Grand Final- GO THE ROOSTERS!!

[Brian C]

Great pulling bro, congrats! Percentages seems the way to go. I need to get on some numbers myself and get my pull moving too. Awesome as usual, keep it up!

[Brian Hopper]

If your feeling pretty beat up, becareful you don't start over training.

[borracho]

I know its shy of your overall goal of 600 but 545 is damn impressive still dude..good job! And ill be the first (at least I think first) to thank you for laying out the shoulder percentages..that gives me some ideas for when I start with shoulder work again.

[NickAus]

Great pulling bro, congrats! Percentages seems the way to go. I need to get on some numbers myself and get my pull moving too. Awesome as usual, keep it up!

Thanks bro, I will put up the percentages I will be doing for the 2 day per week 6 week sumo cycle and you can let me know what you think, it's been proven over and over so I guess so long as your recovery/nutrition is pretty sorted it will be good.

The main thing I think all the Russian style programs share is plenty of work in the 70-85% range so that makes it pretty easy to set up your own workouts.

[NickAus]

If your feeling pretty beat up, becareful you don't start over training.

Your right, backed off a little today and have been having hot/cold showers twice per day.

[NickAus]

Thanks Borracho!! Hope it helps, I think sharing info will only help us in the long run and we can have the strongest Team on the net!

Squat work, nothing to serious.

Squat to 16" box-
135 x10
225 x2
315 x2
Add briefs
405 x1
455 x1
Add belt
495 x1
545 x4
Will go for 545 x6 next week when fresh, should be no problem.

Wide good mornings-
135 x30 yes this pumped the **** out of my lower back ha ha.

Speed sumo pulls-
135 x5
135 x5

Done, pretty easy day.

[StLRPh]

hammering the posterior chain

[Brian Hopper]

Good job on the squats and that 135x30 on the gm's is pretty serious bro. How wide did you go? I usually go a little bit past shoulder width. I'm going to try those with a wider stance.

[gatorman2k6]

Good work Nick! Yeah, I've noticed the same thing with russian programs. With the Sheiko templates I've seen/used, you almost never go higher than 85% and generally you are using 75-80%.

[Coke]

Wow man, looks like just another walk in the park for you, lol.

[NickAus]

Thanks Garage Lifter, it has taken its toll ha ha I'm sitting at computer with ice bags all over me lol.

Thanks Tank, yeah they were harder than I thought with the high reps.
I do wide stance g.ms with feet at sides of rack, I think other than squat variations they are the best squat builder for me personally.

Thanks Gatorman, yes I think that type of training is great for raw strength, with gear it prob doesnt work so well.

Thanks Coke, it was fairly hard but did not max out.

[john o]

Getting that back tuned up for some big pulls? Excellent training!

[BloodandThunder]

hopefully the added attention to the sumo pull will pay off

[NickAus]

Thanks John and B&T!! Im pretty pissed my shoulder is messed up still, I think the squats will need a break to let it heal properly dam it!

Lats day nice and quick.

Band rows-
4 sets of 15

Shrugs with 45lb plates-
4 sets of 25

Upright rows to eyes-
4 sets of 15

Plate curls-
4 sets of 12

Barbell curls-
4 sets of 10

Bell side bends-
26lb x40 per side

Time for couple days off!

[gatorman2k6]

Good job with the accessory work Nick! Might be a blessing in disguise with the shoulder. Since it forces you to take a break from squatting, you are less likely to burn out from the 2 days of pulling. If you had been pulling 2 days, squatting one, and shoulders another, you'd be flirting with an injury/overtraining, so now you can kind of focus on your deadlift.

[NickAus]

Thanks bro, I think your right!!

I am finding it hard to rest even one day but the gym closes in 1.5 hours so that at least means I wont be slipping off to gym tonight.

I have booked a 60 minute sport massage on Sunday afternoon so I can not wait to get some work done on all the knots!!

Shoulder is not ok just yet dam it, lots of I.C.E.

[john o]

Good idea to back off and work on some other stuff bud. I hope it heals up nice and quick for you!

[NickAus]

Thank you John!!

This last few days has been testing, I have been in pain and walking all stiff and sore.

Tonight was what I needed.



Speed Sumo pulls-
135 x3
135 x3
225 x1
225 x1
225 x1
315 x1
315 x1
Add old briefs.
405 x1
405 x1
405 x1
405 x1
405 x1
Add very loose belt.
455 x1
455 x1
455 x1
455 x1
455 x1

10 mins stretching.

Sumo standing on 5" mats-
95 x10
115 x5
135 x5
185 x5
Did this more for the stretch than anything else, felt good.

Happy with today, I needed it for sanity.

Speed and form was good.

[-JM-]

Nice 'easy' squat day back there Nick, holy ****!!. Great volume of pulls too yesterday. I hear you about feeling stiff and sore. Annoying as hell!

[Brian C]

Great day pulling Nick.

[Phillip Wylie]

Nice workouts, Nick! That's some serious weight for speed pulls. You're on track for a big PR!

[Brian C]

Thanks bro, I will put up the percentages I will be doing for the 2 day per week 6 week sumo cycle and you can let me know what you think, it's been proven over and over so I guess so long as your recovery/nutrition is pretty sorted it will be good.

The main thing I think all the Russian style programs share is plenty of work in the 70-85% range so that makes it pretty easy to set up your own workouts.

Nick, did you modify the 6 week cycle to 2 days, or is there a modified version of the program. Ive thought about doing the Russian program before, but 3 days a week was too much.

[StLRPh]

very solid speed day

[Coke]

Happy with today, I needed it for sanity.

No joke, these sessions are therapy for us all here or for anyone with a project or undertaking.