More speed more strength

[Brian Hopper]

Nice upper back day Nick, stuff like this can help you out with your squat and deadlift!!!

[NickAus]

Thank you Coke and Tank!!!!!

Speed deadlifts, upperback and forearms-

Seated thick handle kettlebell shrugs-
80s x20
120s x18 PR
120s x15
120s x15
80s 20

Speed quad mini pulls bar raised 3"
45 x2
135 x2
185 x2
225 x2
275 x2
225 x2
185 x2
135 x2
45 x2
All reps reset

Hammer curls-
75s x6/55s x6/25s x10 drop set (bit of cheating but not too much)
55s x6/25s x6

Dumbell curls-
25s x10
25s x10

Band pullaparts-
Mini x20

Standing cable rows foot against uprights-
110 x15

Happy with today, speed pulls were very fast lock-out was a joke-ready for a deadlift PR.

Made the 80s into 120s which was fun.

[Coke]

Whole session was super, everything looks killer.

[NickAus]

Whole session was super, everything looks killer.

Thanks Coke, my traps are feeling it-I taped extra weight to the bells and got some funny looks.
I really never did any shrugs in the past so I'm playing catch up and it seems to be paying off with my overall strength.
Should catch you soon with the barbell shrugs.............................soon.

[NickAus]

Upper back and grip extra work

Seated thick handle kettlebell shrugs-
80s x20
150s x10 (tied extra weight to bells) was going everywhere so not the best idea
150s x10
150s x10
80s x20
80s x25

Fat gripz triangle bar cable rows-
110 x10
190 x10
190 x10
190 x10
190 x10
190 x10
190 x10
190 x10
190 x10
190 x10
190 x10 GVT

Chuck rows-
110 x10

Swiss ball abs-
Bw x20
Bw x20

Dumbell shrugs-
80s x10
80s x10
80s x10
80s x10

Loved this session, wanted to get a little extra work in as I go to New Zealand for 7 days on Saturday to see my friends and family.

Will still train there when I can but you guys know what training while your away is like.

[Coke]

Workout is looking serious mate, lol.

[NickAus]

Thanks Coke, loving the shrugs now.

Light pump up

Seated shoulder press close grip-
45 x15
95 x5
135 x5
135 x25
135 x25
45 x15
45 x15

Side raises-
20 x12
20 x12
20 x12

Back raises-
Body weight only 12 (slow down fast up)
12
12

Swiss ball abs-
15
15
15

EDIT: Roman chair abs-
Bw x15

Done, PR time this Friday!!

Come on Friday!!

[Coke]

Fine effort, way to pump it up.

[Brian C]

Really great training lately bro. I'm stealing some ideas from your log too

[NickAus]

Fine effort, way to pump it up.

Thank you very much!!

I just wanted to do something for shoulders and kind of prime the lower back and abs for Friday max effort band pulls, been holding off maxing on deads so I really keen for a PR.

Wish me luck he he.

[NickAus]

Really great training lately bro. I'm stealing some ideas from your log too

Thanks very much!!

Loving the training even though I'm not benching, found some weaknesses which I am addressing.

I am extremely competive and I have noticed there are plenty of strong guys here including yourself not just at the powerlifts but assistance work as well which I think is important, I will try my best to stay up there with you guys!

Great sport and great forum, feel happy to have made some friends.

[NickAus]

Deadlift and upperback-

Roman Chair abs-
6
6

Quad mini rack pull from middle of knee caps-
45 x2
135 x2
185 x1
225 x1
275 x1
315 x1
365 x1
405 x1 PR
425 x1 PR
445 x1 110lbs PR in 6 weeks
315 x5

V bar pulldowns-
110 x20

Seated bell shrugs-
80s x25

Pulldowns wide-
90 x12

Roman chair abs-
20

Hammer rows-
110 x12

Seated bell shrugs-
80s x20

Close grip cable rows-
110 x12

Swiss ball abs-
15

Backraises-
20

Done, happy!

[Coke]

Way to elevate with the pulling, that is huge.

[NickAus]

Way to elevate with the pulling, that is huge.

Thanks Coke!!

My target was 405 which I knew I could pull but it went up pretty easy really so I finished up at 445.

Very happy and it has made me hungry for 500 plus quaded bands which I will do in 16 weeks and film.

I am sure the grip work is helping as you can grip and rip for a faster pull if your hands are strong enough making it easier, and strong abs also let you get the bar moving.

Grip and abs are going to get worked hard.

Thanks for the kind words!

[NickAus]

Upper back

seated rows-
180 x10
250 x10 x10 sets gvt

dumbell shrugs-
100s x12 x3 sets

fat bar barbell rows-
135x6
185 x6 x4 sets

pulldown to belly close grip-
90 x15 x2 sets

rope pulldowns to belly-
90 x20
90 x25

rear delt cables-
1 plate per side x12 x2

hammer rows-
70 per side x12

cs rows machine-
100 x12 x3

lot of sets while I'm in NZ as I'm eating a lot ha ha.
rear delts and mid back are sore today.

[Coke]

You are killing the back work again, and so soon too.

[ShooterX]

That kind of Back Work will keep your Bench decent.

[NickAus]

Thanks Coke, I love the back work and find I can do some pretty high volume with-out over training-actually I find low volume does not really work well at all for upper back for me.

Plus I love the saying "A strong man has a strong back, a weak man has a weak back".

Thanks for stopping by!!


Thanks Shooter!!

I think you are 100% right about that, as soon as I figured out how important back work was my bench shot up.

Thanks for the encouragement!!

[NickAus]

Did not bring my ETS to NZ and I am very sore from the two back days being close together.

Love that stuff, very good if you are trying to fit a lot in.

Back to Aus in 2 days, will hit shoulders, abs, grip and some upper back as soon as I get back.

[NickAus]

Shoulders and upper back

Seated shoulder press close grip-
45 x15
95 x5
115 x3
135 x2
155 x16
185 x7 left one in the tank as this was my target
135 x10
45 x15

Fat gripz triangle rows-
90 x10
190 x11 x9 sets
215 x15
This volume and weight is a PR if that makes any sense

Hex holds-
25s x63 sec
25s x36 sec
25s x31 sec (think thats a 3rd set PR)

Reverse wrist curl db-
25 x8

Rope pulldowns-
70 x10
90 x10
Both sets lasted 1 min, 1 sec down 5 up

Swiss ball abs-
20 reps plus static hold for 10 sec

Done- love the 10 x10 for lats it has been working well so far (did 11 x10 this time)

Hit my targets for today no problem!

Weight is 217.

[Coke]

Props on that session Nick.

[NickAus]

Thanks Coke means a lot to me!!

AM session Lowerback and abs

Back raises-
25lb bar on shoulders x10 x5 sets
60lb bar on shoulders x15
Body weight x15
SUPER SET WITH
Swiss ball abs-
10 x7 sets

Band abs (choked at top of 7' rack)-
Monster x10
2 x monsters x10
Average x10
Average + Monster x10
Average + 2 x monsters x6
Average + 2 x monsters x6
Monster x10

Kettlebell twists-
80 x20

Straight leg raises-
10

PM session max effort squats and speed pulls

Average bands super choked close stance raw box squat-
45 x5
135 x1
185 x1
225 x1
275 x1
ADD BELT
315 x1
365 x1 (legs tired here no idea why)
385 x1
410 x1 5lb PR (after squat lay off PR)
410 x1 faster and better form this time
315 x1
45 x6

Speed pulls against doubled average bands (tension only kicks in 4" or so above knees but hits pretty hard)-
Bar raised off floor 3"
45 x2
135 x2
185 x1
225 x1
275 x1
315 x1 x6 sets
405 x1 pretty fast
225 x2
225 x2
135 x2


Band abs (choked at top of 7' rack)-
Averages x10
Averages + monsters x10
Averages + 2 x monsters x8

Seated thick handle bell shrugs-
80s x30
80s x30

Squats were not what I wanted but still hit a 5lb PR twice so that's cool, loved the speed pulls against doubled average bands.

The band abs will be a regular in my training as they seem get the job done well (hate high rep ab work) and my abs respond better to heavy work anyway.

I'm off work and GF is away so I can hit it hard and then just eat and be lazy, good training times!!

[Coke]

AM/PM sessions are not all that common, really dig it when I see 'em around here - props for pulling it off.

[NickAus]

AM/PM sessions are not all that common, really dig it when I see 'em around here - props for pulling it off.

Hey Coke, yeah thought I would give it a try as I'm off work.

Has beat me up some but not too bad, found it was a good way to fit a lot in and not do a 3 hour session lol.

Loving my training!!

[NickAus]

BAND TESTING

For anyone that cares I tested the tension of bands when doubled (not quaded) for deadlifting.

I am 5'10" and have medium length arms, these tensions are unique to me but will give you an idea anyway.

Mini bands doubled under dumbell each side=46lbs at top.

Monster bands doubled under dumbell each side=66lbs at top.

Average bands doubled under dumbell each side=155lbs at top.

These tensions are 100% correct at my height, they will change a lot if you are taller, shorter and of course have different arm length.

Hope this helps, I know it really means nothing but it is kinda cool to know what you are lifting is it not?