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Thread: More speed more strength

  1. #2701
    THE 800 QUEST NickAus's Avatar
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    Lat work.

    Row variation-
    2 sets of 20

    Seated close grip row-
    3 sets of 10

    Single arm straight arm pulldowns-
    3 sets of 10

    Band rows-
    3 sets of 12

    Chuck rows-
    5 sets of 10

    Nothing great, got the work done.

    Heavy abs tomorrow then squats and sldl on monday.
    Squat briefs only 625 @ 210
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  2. #2702
    WBB Team Captain Coke's Avatar
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    Always in the zone, but it won't be too long before you get that huge pull...luv the shoes mate, lol.

    Already back to it with a variety of rows, like them straight arm pulldowns too.

  3. #2703
    Moderator Brian Hopper's Avatar
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    Nice work Nick!!! If I get a chance to train Monday, I'm doing peacocks and straight arm pulldowns. I haven't done peacocks in a few weeks and I haven't done straight arm pulldowns in years.
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  4. #2704
    Skinny Feet Kiff's Avatar
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    Great attitude as ever mate, a 50LBS PR is stupid lol nice work.... next time.
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  5. #2705
    JERSEY IRON Brian C's Avatar
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    585 for speed pfffffft. You a crazy Aussie! Great job bro. The 765 will be had soon im sure
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  6. #2706
    A gallon a day, everyday! ThomasG's Avatar
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    Beast status! Do you have a meet coming up?
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  7. #2707
    Become Unbreakable Mark!'s Avatar
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    awesome lifting Nick, great stuff man. Will watch vids when I get home tonight.
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  8. #2708
    THE 800 QUEST NickAus's Avatar
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    Thanks Coke!! Yeah I had forgot the straight arm pulldowns but they sure do serve their purpose, hit the lats hard.
    My lats and upper back need to be way stronger for the numbers I plan on lifting.

    Thanks Tank!! I forgot the peacocks dam it........would have been perfect for what I was after. Yes the straight arms are pretty unique in the way they work the lats......seem to hit the lat tie in very well which should help the start position of the deadlift.

    Thanks Kiff!! This really can be fun as you know........we are moving weights some people will never come close to so that in itself should make it fun.

    Thanks BC!! Yeah soon enough ill nail it.......just was not strong enough technique and start position felt good so thats no excuse.............more training.
    My start is getting better which is cool cause that was the part I did not like, now I love the whole lift.

    Thanks Thomas!! No meets bro but big plans.....really have never been this pumped to lift!

    Thanks Mark!! Please do bro.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  9. #2709
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    Great focus Nick! The ab work has been top notch as well.

  10. #2710
    Become Unbreakable Mark!'s Avatar
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    Solid work man, haha the throwing of the belt after the lift, that's badass.
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  11. #2711
    THE 800 QUEST NickAus's Avatar
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    Thanks John!! I have started to come up with some great ab movements which I will try and explain once Im a little better at them.

    Thanks Mark!! Tossing the belt off just feels good plus Im pretty pumped and aggressive on the pulls which is important for speed.



    Ab work short of time.

    Kettlebell side bends-
    24lb bell x30 per side nice and slow

    Half ball abs-
    15/10/8 all with 10 sec holds on last rep and 10 sec between sets (jack shit rest ha ha)

    Half ball dynamic abs-
    8/8/6 all with 6 sec holds on last rep and 10 sec between sets

    Half ball static rocking (hold in same position as deadlift and slowly rock)-
    10/10/10 10 sec between sets

    Floor crunch-
    10

    Love the ab work now and think you should try doing fast reps, normal speed reps and lots of static work.........better results and more fun.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  12. #2712
    Become Unbreakable Mark!'s Avatar
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    I'm almost convinced to do more AB work...stop doing ab work...I don't want any part of that. haha. But...I know I've got to sooner or later, crap.
    "Light Weight"

    260's by May

  13. #2713
    Senior Member PaulM's Avatar
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    who likes ab work ahah... Good work to many people seem to slack off there

  14. #2714
    THE 800 QUEST NickAus's Avatar
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    THANKS GUYS IF YOU GET HALF THE INCREASE IN YOUR LIFTS AS ME IT WOULD BE WORTH IT.

    AB WORK HAS MADE ME WAY STRONGER IN A SHORT TIME, IT WAS NOT A HUGE WEAKNESS TO START WITH EITHER SO THAT SAYS SOMETHING!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  15. #2715
    Become Unbreakable Mark!'s Avatar
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    Why you yellin?
    "Light Weight"

    260's by May

  16. #2716
    THE 800 QUEST NickAus's Avatar
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    Only had short time to type so did not change to lower case he he
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  17. #2717
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    I'll come up with some good ab workouts in a few weeks (after finals). We can steal ideas and push each other.

  18. #2718
    Resolute -JM-'s Avatar
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    Strong ass pulls Nick. Like the fact you are taking such big attempts. Made so much progress.
    This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy - George Bernard Shaw

  19. #2719
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by JustinMcK View Post
    Strong ass pulls Nick. Like the fact you are taking such big attempts. Made so much progress.
    Thanks bro!! Yeah I was not feeling suer strong and that pissed me off so I said fuck it lets move some weight, with some more hard work ill go past that this year.

    More work ha ha.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  20. #2720
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by john o View Post
    I'll come up with some good ab workouts in a few weeks (after finals). We can steal ideas and push each other.
    That would be great!! More ideas the better.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  21. #2721
    THE 800 QUEST NickAus's Avatar
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    SLDL work-
    135 x 3
    225 x 3
    Add belt
    315 x 3
    365 x 3
    405 x 3

    Beltless DOH SLDL
    1" deficit 225 x 3
    2" deficit 225 x 3
    3" deficit 225 x 3
    4" deficit 225 x 3
    5" deficit 225 x 3 yep, bar on toes here
    4" deficit 225 x 3
    3" deficit 225 x 3
    2" deficit 225 x 3
    1" deficit 225 x 3

    11" box squats close stance beltless-
    135 x 4 3 second pause on box
    185 x 4 3 second pause on box
    225 x 4 3 second pause on box

    Back raises-
    23lb ball at chest x 20
    23lb ball at chest x 12
    23lb ball at chest x 12
    23lb ball at chest x 12

    Hmmm nothing special I left plenty in the tank but I can tell I really need to work on these movements (SLDL and close low box squat).

    All pulls were nice and fast.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  22. #2722
    Skinny Feet Kiff's Avatar
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    Solid deficit SLDL tried thos the other day, ouch.
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  23. #2723
    JERSEY IRON Brian C's Avatar
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    Im definately going to add more abs in my routine. Whatever I can to get my pull moving.
    JERSEY IRON POWERLIFTING
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    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
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  24. #2724
    Moderator Brian Hopper's Avatar
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    Wow Nick, some serious volume bro...nice work!!!!
















    .....I miss deadlifting
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  25. #2725
    Senior Member GazzyG's Avatar
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    I don't know anyone else who does so much pulling, you're ridiculous, haha!
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