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Thread: More speed more strength

  1. #226
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    You are definitely taking it up a notch.

  2. #227
    THE 800 QUEST NickAus's Avatar
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    Thank you Coke!! Your encouragement really means a lot!!

    Skinny999, thanks for checking it out I hope to put up some good numbers in the future.

    Sidior thanks a lot, I have seen you deadlift some huge huge weights!! Yeah the tension was pretty big for me.
    I actually find band rack pulls much easier to recover from than from the floor so that's why I feel like adding bands, plus they helped my bench heaps.

    Thank you John O, I am trying and really loving the training!!

    Thanks everyone from down under.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  3. #228
    THE 800 QUEST NickAus's Avatar
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    Lats and shoulders

    Pulldowns to top ab med grip-
    70 x10
    110 x10
    150 x10
    180 x10/6/4 rest pause 10 sec

    Chuck rows-
    70 x8
    80 x8
    90 x8

    Seated close grip press-
    45 x7
    135 x3
    185 x3
    210 x8 PR
    135 x29

    Seated close grip press from top of head-
    135 x5
    185 x5
    225 x5
    280 x2 too tired to hit my target, face was beet red

    Chuck rows-
    70 x8
    90 x8

    Seated cable rows-
    160 x8
    200 x8

    Done, fast paced session.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  4. #229
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    A ton of back work, very nice. Also, your concentric GMs are amazingly strong, very impressive!

  5. #230
    THE 800 QUEST NickAus's Avatar
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    Thanks Athos, I find the concentric G.M's amazingly hard lol, no idea whats a good weight but pretty unhappy with 295.
    I think with the close stance I can move up to 400 this year but not so sure how fast I'll go with the wide stance which I had real trouble with.
    Love the upper back work.
    Thanks again mate!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  6. #231
    THE 800 QUEST NickAus's Avatar
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    Speed deads and practice

    Speed pulls reverse band (de-load 110 at floor, 0 at lockout)-
    standing on 1.5" mat-
    225 x2 x3 sets
    275 x2 x2
    300 x2
    315 x2 x2
    off floor-
    365 x2 x2
    all doubles reset

    Close stance concentric good mornings from hip height-
    135 x1
    185 x1
    225 x1
    245 x1
    275 x1
    225 x1

    Hamstrings-
    100 x6
    130 x6
    160 x6
    180 x6
    130 x12

    Looking forward to max effort lower, body weight sitting on 217.
    Last edited by NickAus; 03-26-2010 at 04:55 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  7. #232
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    Way to keep up with the technique work Nick. Things are looking good in here.

  8. #233
    Get Some! KoSh's Avatar
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    Great work, Nick. I'm going to be adding concentric GMs to my next cycle. Should be fun.
    "Donít fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesnít matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. Iíve got scars and blood and vomit."
    Jim Wendler, 531 Method

  9. #234
    WBB Team Captain Coke's Avatar
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    Lifting is solid as usual Nick.

  10. #235
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    Great lifting...those OHPs are lookin pretty good brotha!

  11. #236
    THE 800 QUEST NickAus's Avatar
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    Thanks Jonh O!! Technique needs work.

    Thanks Kosh, I am following your training as you know, looking forward to your con g.m's mate!!

    Thank you very much Coke!!

    Borracho thank you, they are seated which is easier but harder with the close grip. Hope they maintain some triceps strength.

    Thanks everyone.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  12. #237
    THE 800 QUEST NickAus's Avatar
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    Max effort lower

    Close concentric G.M's from pins belly button height-
    45 x5
    135 x1
    185 x1
    225 x1
    275 x1
    315 x1
    335 x1
    365 x1
    385 x1 left some in the tank maybe 20lbs

    Rack pull from middle of knee caps with quad monsters and new quad minis together-
    Quad monsters + 45 x2
    Quad monsters + 135 x2
    Quad monsters + quad minis + 45 x2
    Quad monsters + quad minis + 95 x2
    Quad monsters + quad minis + 135 x2

    Rack pull from mid shin-
    315 x1
    405 x1
    495 x1
    545 x2
    405 x3 speed reps

    Leg press-
    3pps x15
    4pps x15
    5pps x15

    Hamstrings-
    90 x15
    110 x15

    My last deadlift session was way too close, I was overtrained and tight in the lowerback.

    Ab strength is up so thats really good!

    This smashed me, found it hard to pack my bag at the end lol.

    A few tweaks and back at it!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  13. #238
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    When you have trouble packing your bag you know you put in a good day at the office. Great work!
    Last edited by john o; 03-28-2010 at 07:57 AM.

  14. #239
    JERSEY IRON Brian C's Avatar
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    Training is looking outstanding Nick! Really great stuff going on in here as usual. Im really taking an interest in your training split and may start to mimick it a bit ( if you dont mind ). What exactly is your weekly split? I love all the back work you do and know im lacking some there. I really need to kick it into overdrive and get some weight in the hands, both in bench and pulls. I thought I was going to stick with 531, but Im not sure of that now. Time to switch some crap up....again
    Last edited by Brian C; 03-28-2010 at 11:00 AM.
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  15. #240
    THE 800 QUEST NickAus's Avatar
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    Thanks John O still sore in the lower back today but feeling good otherwise.

    Brian, my split would be much different if I was doing all three lifts but this seems to be working for me for now:

    Monday) heavy abs

    Tuesday) rest

    Wednesday) speed deads 6-12 doubles or singles/ leg press / hamstring machine

    Thursday) heavy abs

    Friday) row variation / chuck rows / seated press from mouth / seated press from top of head / more lats or biceps

    Saturday) rest or abs

    Sunday) max single(squat, pull or g.m) / max five(squat, pull or g.m) / shrugs / leg press

    I find I do better training 3 days a week and have just keep the lifts that help me in and got rid of the fluff.

    This is always being tweaked of course, I am really trying to bring up my deadlift/ rack pull strength as I feel I need it plus while I'm training alone it makes sense.

    Hope this is what you meant bro!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  16. #241
    WBB Team Captain Coke's Avatar
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    Those lower numbers are looking real tight and impressive.

  17. #242
    Senior Member brihead301's Avatar
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    Damn dude, you are one strong a** mofo!

    385 lb GM's???!!!!! Holy s***!!!

    I like your split too man....I see you focus a lot on abs. That's a smart idea, and one that a lot of people probably don't do as much as they should.

    Good stuff in here!
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  18. #243
    Get Some! KoSh's Avatar
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    Definitely a bunch of ab sessions. Great idea.
    "Donít fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesnít matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. Iíve got scars and blood and vomit."
    Jim Wendler, 531 Method

  19. #244
    THE 800 QUEST NickAus's Avatar
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    Thank you very much Coke, really pleased you follow my training!!

    Bri, not so sure about that but I will be happy when I can do 500+.
    Yes I think the ab work is needed and will pay off, thank you for following it all mate!!

    Kosh thank you!!
    Best thing about the ab work is it will help all lifts as you know.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  20. #245
    THE 800 QUEST NickAus's Avatar
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    Speed pulls/ technique practice

    Speed pulls-
    135 x3
    135 x3
    225 x2
    225 x2

    Reverse band deload 100 at bottom 0 at top set up-
    225 x2
    315 x2 x5

    Back raises with 2 sec pause at top-
    Bw x10 x3

    Leg press-
    2pps x15
    3 pps x15
    5pps x10
    6pps x10
    7pps x6
    8pps x6
    9pps x6
    6pps x25

    Keep the speed pulls light, leg press was hard for some reason.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  21. #246
    Senior Member Sidior's Avatar
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    2 sets of quad minis a side. Are you a masochist? That is crazy man, crazy!
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  22. #247
    THE 800 QUEST NickAus's Avatar
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    Ha ha yeah I actually did one set quad monsters one set quad minis, this was so hard at lock-out.

    Will only do this every 6 months or so for fun and to test my lock-out/ grip strength.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  23. #248
    WBB Team Captain Coke's Avatar
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    Way to stay on top of things, huge leg pressing.

  24. #249
    Get Some! KoSh's Avatar
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    Gee, 9pps and it was slightly difficult? Easy, animal, easy
    "Donít fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesnít matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. Iíve got scars and blood and vomit."
    Jim Wendler, 531 Method

  25. #250
    THE 800 QUEST NickAus's Avatar
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    Thank you both, I just could not get my feet in the right place.

    IMO sets of 10-20 are prob better for leg presses but mixing it up sometimes is productive.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

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