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Thread: More speed more strength

  1. #251
    THE 800 QUEST NickAus's Avatar
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    Pulldowns to belly
    90x15
    110x10
    130x10
    150x10
    170x10

    Standing cable med rows
    150x10x10 sets

    Pulldowns behind head
    70x10
    90x10
    110x10
    130x10
    150x10

    Pulls to chin
    90x10x5 sets

    Band green rows
    band each hand x10x5 sets

    Volume work, easy on the lowerback.

    PUMPED UP!!
    Squat briefs only 625 @ 210
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    Deadlift geared 650 @ 220

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  2. #252
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    Got a good amount of volume there. Mission accomplished. Do you wrap your hands (j/k) That guys unbelievable huh?

  3. #253
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    Those GMs made me giggle..thats just ridiculous. Awesome work with everything bud!

  4. #254
    WBB Team Captain Coke's Avatar
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    Definitely making strides with the back development man.

  5. #255
    THE 800 QUEST NickAus's Avatar
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    John O yeah soft is all I can say, waking up with pulsating pain in your knuckles just from not wearing wraps?

    Borracho, thanks mate I really think they are a great movement.

    Coke, thanks mate working away is where it's at lots more to do for me ha ha.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

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    Building Mighty Mitts...

  6. #256
    THE 800 QUEST NickAus's Avatar
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    Max effort lower

    Concentric GM from pins at belly button height-
    45 x6
    135 x1
    185 x1
    225 x1
    275 x1 (hurt back, been sore for days and this was no good had to stop)

    Deads from mid shin against doubled average bands (150lbs tension)-
    45 x3
    135 x3
    Mixed grip
    225 x1
    315 x1
    405 x1
    455 x1
    475 x1 had to stop here as had no chalk
    315 x3 speed reps

    Leg raises-
    Bw x10 x5 sets

    Lying hammy's-
    110 x12 x2

    Seated hammy's-
    100 x12 x2

    Wide stance pull-throughs light-
    90 x12 x2

    Pretty dam average day due to my back being out of whack but grip must have improved massively if I can hold 625 with-out chalk so that has me pleased.

    Deads did not hurt my back but the GM's will need a break for a short while.

    Oh well time for a good rest.....Happy Easter!!
    Last edited by NickAus; 04-05-2010 at 01:41 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  7. #257
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    He was strangely confrontational. Whatever. You've been hitting it hard man. A little rest might be helpful. Hope that's the case.

  8. #258
    WBB Team Captain Coke's Avatar
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    Looking solid regardless bro...you deserve a few extra rest days the way you've been going at it.

  9. #259
    Senior Member brihead301's Avatar
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    Damn man, I can't even imagine doing GM's with 275 lbs. on my back....the thought of it just hurts me!

    Sweet deads too considering the lack of chalk....Usually a little over 315 is all I can get without chalk. My hands just sweat too damn much to hold anymore then that.

    Good work!
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  10. #260
    Senior Member Phillip Wylie's Avatar
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    Strong workouts, Nick! Keep up the good work.
    APF Elite @ 242
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  11. #261
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    For an average day it looked like you had an exceptional workout bud...nice pulling, especially without the aid of chalk.

  12. #262
    THE 800 QUEST NickAus's Avatar
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    Thanks John O, yeah he was, I know some big hitters (David Tua is a family friend) and they do not always use wraps.

    Thanks Coke, very hard to keep out of the gym but rest can do wonders from time to time.

    Bri as soon as my back is better I will hit a 415 con g.m, do you pull with a mixed grip?

    Thank you Phillip!!

    Thanks Borracho, means a lot bro.
    Last edited by NickAus; 04-07-2010 at 07:37 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  13. #263
    THE 800 QUEST NickAus's Avatar
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    Cheeky shoulder day

    Seated press close grip-
    45 x7
    135 x3
    185 x3 this was the fastest 185 has ever moved on shoulder prsses
    215 x9 PR
    225 x4

    Same as above from top of head-
    185 x5
    225 x5
    245 x1
    275 x3

    Front raises bar and bands superset-
    2 sets of 40 total reps

    Side raises drop set-
    15s x12/8/6/4 10 sec rest between sets

    Dumbell shrugs drop set-
    110s x20/6 10 sec between sets

    May keep this day in as it didn't take much out of me, was not expecting 9 reps so that's cool!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  14. #264
    Senior Member brihead301's Avatar
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    Yes, I do pull with a mixed grip for everything heavier then 315...my grip still slips without chalk though.

    Damn man, those presses are insane!! You're a f***ing monster!
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  15. #265
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    Cheeky! hhaha. Looks like the weight increased on the OHs no? Lookin great bud!

  16. #266
    THE 800 QUEST NickAus's Avatar
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    Hey thanks guys, loving the training just waiting or back to heal up as its still very tight and slightly sore.

    Bri do you cock your hands? this will help.

    Yep rep PR Borracho which is cool.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  17. #267
    Senior Member Phillip Wylie's Avatar
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    Strong shoulder work, Nick!
    APF Elite @ 242
    Best Multi Ply Lifts: SQ 848lbs/BP 523lbs/DL 722/Total 2055lbs
    Raw Elite @ 275 (actual weight 243.9lbs)
    Best Raw Lifts: SQ 573lbs/BP 407lbs/DL 705lbs/Total 1658lbs
    My Personal Website and Training Log http:///phillipwylie.com
    http://www.youtube.com/plwylie
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  18. #268
    WBB Team Captain Coke's Avatar
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    Session is looking very tight, props.

  19. #269
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    Strong, strong, strong. The pr deserves 3 strongs. Tua is a animal. Those hooks are vicious. I understand the wraps deal. My advice was because I thought he was new and didn't know how to punch. I don't always wear them either. We need to find a way to parlay our friends in the biz into a friendly exhibition. USvsAustralia. One night in each country. I'd love to visit Australia.

  20. #270
    THE 800 QUEST NickAus's Avatar
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    Thanks a lot Phillip, got a bit of momentum with my presses so I will see how long I can keep it up before I go to reverse band seated press.

    Thanks a lot Coke, the raises killed I REALLY suck at shoulder raises, I have seen people a lot weaker use more weight even with good form lol.

    Thanks John O, yeah wraps are good I just said I did fine without them.
    Have you heard of Ray Sefo and Jason Suttie? I trained along side them At Lee Gar in the mid 90s when I was about 15 and weighed 160.
    They are both great NZ thai boxers, I was born there and moved to Aus at 20.
    Yeah Tua is the one of the best in history with a left hook imo.
    Pleased you follow the fight game down under bro!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

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    Building Mighty Mitts...

  21. #271
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    I don't follow much anymore. I help the up and comers at the gym when I can, and usually work the corner if I'm off work. Tua just happened to be a fighter I always liked. I do remember Sefo being world class, but Suttie isn't ringing a bell. You were probably too young to have sparred with them I guess. Tua's almost as old as me. I'm hoping my old sparring partner can make some noise. He's supposed to get a shot to fight for the US in France. He's a former D1 lineman that dropped/flunked out of college. He also was a two-time state wrestling champ. Goes about 6'4" 290ish, but is very athletic. Really good guy as well. It's one in a million to get to the level of a Tua though. You guys air any classic boxing down under? I'm more apt to watch those. Duran/Leonard, Frazier/Ali. I rented a dvd a few weeks ago, Fighting Ali I think. They interviewed a lot of his opponents on what it was like to fight him and had ring footage as well. How is the back?

  22. #272
    THE 800 QUEST NickAus's Avatar
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    Nice, yeah I'm a big fan of Hagler!

    Nah never sparred either, Suttie played a part in coaching us young guys.

    Your mate sounds like he has a great future!

    Back is still bad which is strange as I really don't know I've done and usually heal up real quick.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  23. #273
    Breaker of Skulls Guido's Avatar
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    Dang. Nice close grips, man!
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  24. #274
    JERSEY IRON Brian C's Avatar
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    Killer work as usual Nick! Awesome OH's
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  25. #275
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    Strong training Nick!!!!
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