More speed more strength

[Coke]

Good deal on the direct arm work.

[NickAus]

Thanks Coke^

Squat day

Close stance parallel box against super choked average bands raw-
Band tension is around 130+
45 x5
45 x5
135 x5
185 x3
225 x2
275 x1
Add belt
315 x1
365 x1
405 x1 left around 15lbs in the tank
315 x5
Walking out with the bands was harder than the squat itself

Close stance good mornings with same bands on-
45 x5
135 x5
185 x5
225 x5
45 x5
45 x5

Hamstrings seated machine-
100 x10
120 x10

Short and sweet 10:00 PM workout.

[Coke]

Impressive stuff with the bands, killer effort.

[NickAus]

Thanks Coke, I will start a more structured routine now just being having fun trying out some things while I wait for elbow surgery but I am going to push up the Squats and Pulls now.

Think with some hard work I can total 1900@220, something like 700, 600, 600.

Press day plus arms-

Shoulder press from just under the nose height-
45 x6
95 x5
115 x3
135 x3
155 x3
185 x6
135 x19 close grip
45 x10
Pleased these did not bother elbow at all.

Dumbell front raises-
20 x10 x2

Dumbell curls-
25s x15
40s x10
45s x10
25s x12 x3

Hammer curls-
50s x8 x3

Fat gripz reverse curls-
45 x10 x3

Curls all felt heavy for some reason, happy with presses as I have not done them in a long time but still a way to go to match my PR of 225 x4.

Body weight today 217.

[Coke]

Elaborate on the elbow, what happened? - good luck with it all.

[Brian Hopper]

Nice work with the bands!!!!

[NickAus]

Coke, thank you!!, I have two bone spurs and something loose on my left elbow.
They say surgery is the only option, have been looking to find a good elbow specialist.

Thanks Brian!!, I hope to post some decent numbers over the next few months.
Really loving the squats and pulls, a lot of work ahead to get were I need to be.

Squat and speed pulls

Close stance parallel box against average and light bands raw-
200lbs tension??
45 x2
135 x2
225 x2
275 x1
Add belt
315 x1
365 x1
365 x1
275 x8 Rep PR

Speed pulls against quad minis-
135 x2
155 x2
185 x2
205 x2 x3
All re-set doubles

Shrugs against quad minis-
45 x10 x2

Hammer curls-
40s x15

Pulldowns behind head-
70 x12
80 x12
90 x6
120 x6
140 x6
160 x6
180 x6
200 x7 PR

Face pulls-
60 x15

Chuck rows with fat gripz-
80 x12
110 x15 PR

No air con at gym, must have been 90 degrees.
Got some PRs, think if it was cooler a might have done better, I fuct around with my briefs which were super tight and they gave me nothing with the close stance so I took them off and trained raw.

[Coke]

You guys have summer now while we freeze, lol...like that session Nick.

[NickAus]

Yeah it's the opposite here mate we have had some days of 100 degrees (pretty normal for Jan here), beach weather is great so long as the gym has air con ha ha........

Thanks for the encouragement!!

[NickAus]

Legs are sore, those reps with the bands on really smash you on the eccentric part of the lift and tax the muscles.
EDIT: Back is smashed too, never really hit pulldowns behind the head often so they did the job well.

[NickAus]

Squat rep day

Been reading through your logs, yes you! And was itching to train so did so with only one days rest.

Seated thick handle kettlebell shrugs-
80s x20
80s x20
80s x15
80s x15
80s x15

Close stance parallel box against super choked average bands raw-
Band tension is around 130+
45 x5
135 x1
225 x1
Add belt
275 x1
335 x6 pretty sure this is a PR

Close stance good mornings with same bands on-
45 x5
135 x5
185 x5

Swiss bar cable rows-
70 x15
90 x15
110 x10
160 x10

Chuck rows v handle-
110 x10

Excellent day really liked this session, the bell shrugs hit the grip a little as well as the traps just wish we had bigger bells.

Lowerback was smashed so I stopped the GMs short at 185.

LOVE the swiss type bar for rows!

Think I could raw close stance box squat 500 plus greens pretty soon (within 6 months).

[Coke]

Good deal on experimenting and pulling all that off that way.

[NickAus]

Good deal on experimenting and pulling all that off that way.

Thanks Coke, enjoying getting some weight on my back-the walkouts with bands on seem to hit the whole body hard.

The swiss bar cable rows hit the mid back and rear delts better than the straight bar so I will do them every Wednesday for a while.

[NickAus]

Shoulders, upperback and some grip.

Seated barbell press close grip-
45 x15
95 x3
115 x1
135 x1
155 x1
185 x1
205 x3 1 rep off target
155 x16 Target
45 x15

Swiss bar cable rows-
80 x10
110 x10 x10 sets GVT

V bar pulldowns-
110 x10
110 x12

Band pullaparts-
Mini x12 x2 sets

Pulldowns-
120 x10 x5 sets

Hex holds-
25s x55 sec
25s x26
25s x26

Hammer curls-
45s x10
55s x8
Start cheat hammers
65s x8
70s x8

Not sure if I missed anything.

The swiss bar rows are getting the job done well, will try the 10 x10 with 130lbs next week.

Hex holds were awesome on the fingers and thumb muscles.

[Coke]

Nice job throughout man.

[NickAus]

Squat and deadlift deload-

Raw sumo plates raised 4"-
135 x2
225 x2
275 x2
315 x2
365 x2
405 x2
455 x2

Seated thick handle kettlebell shrugs-
80s x30 PR
80s x25
80s x20
Going to tie some extra weight to these next time

Pulldowns-
70 x15
80 x15

Band pullaparts-
Mini x15

Hex holds-
25s x105 seconds PR
25s x36 sec
25s x27 sec

Cheat hammer curls-
55s x6
70s x6
75s x6

Hammer curls-
45s x10
25s x10

Back raises-
Body weight only x20

We got up to 113 degrees here in Sydney yesterday and I had a mates birthday on so ending up drinking till 5 in the morning today-not the best state to train in so I thought a lighter session would be smart.

My sumo pull is bad, feel like I can't use my power well but I know they will help my conv deadlift and squat so I will work on them every 4 weeks or so.

Got to watch 3 guys do some MAX EFFORT PEC DECK WORK tonight which was cool, they were doing singles with the stack.
I was waiting for one of them to bust his shoulder but it didn't happen.

Looking forward to squat rep day.

[NickAus]

Nice job throughout man.

Thanks a lot Coke, really loving my training.

[Coke]

Dayum, it's been like a sauna down there, we never get that hot in the states, Arizona maybe but not Ohio.

Rocking steady with the lifting.

[NickAus]

Thanks Coke, nights are so warm its hard to sleep sometimes

Squats, back and grip

Went into the gym running on empty and feeling sick, nearly vomited after squats anyway here goes

Close stance parallel box against super choked monster bands raw-
Tension 55-60 lbs.
45 x5
135 x3
225 x1
275 x1
315 x1
365 x1
405 x4
315 x10

Close stance good mornings with same bands on-
135 X5
135 X5
135 X5
135 X5
135 X6

Roman chair abs-
Bw x15
Bw x15
Holding 30lb bell x10
Holding 60lb bell x10
Holding 30lb bell x10
Bw x15

Seated thick handle kettlebell shrugs-
80s x35 hold at the end for 10 sec PR
80s x20 hold at the end for 10 sec

Hex holds-
25s x68 seconds PR

Hammers-
70s x6/ 40s x6 drop set

Squats were off today, un happy with them

Goodmornings felt great and worked the muscles well, did em super strict

Feel I really need to work the abs hard, always pays off when I do

The shrugs are done strict with a pause at top and bottom

Grip is feeling strong

[Coke]

Intense stuff there after the squats, way to follow through with the GMs and all.

[Brian Hopper]

Everything looks good, but if I were you I would take a week off of the bands. Maybe that's why your not happy with your squat because you have been using bands alot and sometimes for me after 3 weeks in a row it breaks me down.

[NickAus]

Intense stuff there after the squats, way to follow through with the GMs and all.

Thanks!!

It actually turned into a productive workout.
I am going to tie or tape some extra weight to the bells for shrugs tonight.
My traps need work and the thick handles work the hands a little as a bonus.

[NickAus]

Everything looks good, but if I were you I would take a week off of the bands. Maybe that's why your not happy with your squat because you have been using bands alot and sometimes for me after 3 weeks in a row it breaks me down.

I think you are on the money Tank, I will back off from the band squats for a short while.

Thanks for the advice!!

Upperback now, can't wait!!

[NickAus]

Press and upperback day

Seated barbell press close grip-
45 x10
95 x3
115 x3
135 x1
185 x1
205 x1
225 x2
155 x22

Seated thick handle kettlebell shrugs-
80s x40 hold at the end for 10 sec PR
80s x20 hold at the end for 10 sec

Swiss bar cable rows-
80 x10
130 x10
130 x10
130 x10
130 x10
130 x10
130 x10
130 x10
130 x10
130 x10
150 x15 german volume training (if you want to name it like I do)

Chuck V rows-
110 x10

Shoulder pressing strength is not too far off my previous best 225 x4 and 135 x32 with a close grip are my old PR's.

Bell shrugs are awesome, next time I will need to tape some more weight to them as we only have 80s and they are easy.

I LOVE training upperback and feel like I can do as many sets as I like.

Thanks for taking the time to read and comment!!

[Coke]

Back workouts do indeed rock, looks great.