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Thread: More speed more strength

  1. #2726
    Skinny Feet Kiff's Avatar
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    Any chance of a few vids of your deficit work Sldl especially? Would e good mate just starting them myself...
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

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  2. #2727
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by NickAus View Post
    All pulls were nice and fast.
    I'm finding that hard to believe guy, lol.

  3. #2728
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    Quote Originally Posted by Brian Hopper View Post

    .....I miss deadlifting
    x2



    Doin awesome work nick!!

  4. #2729
    Train Hardcore!!! muscle_g's Avatar
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    Strong!!
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  5. #2730
    THE 800 QUEST NickAus's Avatar
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    Thanks Kiff, yep I can do some vids........nothing special though just pull stiff legged from deficit.......hard movement for me and anything over 315 is heavy lol.
    225 gave me some good work which is cool.

    Thanks BC, Yeah I think giving abs its own day is the way to go then if you skip them on training days it wont really matter.
    Another idea is to do 2 sets before your training and 2 at the end..........thats 4 sets every time you lift.
    The static holds are good.

    Thanks Tank, I am pretty sore from it lol, will do the same thing with more weight next monday.....I know you miss the pulls and squats but you are already a beast so you will climb fast once your able to use the leg fully again.

    Thanks Gazzy, gotta get my pulls up and I just never got better at them from stuff like GMs (the helped my squat more) so pulling of all different types is working at the moment and I dont think that will change.
    Im really not built to deadlift so I need to practice more than some people.

    Thanks Coke, I try not to be slow he he.

    Thanks Borracho, youll be back in no time bro.

    Thanks George, more work to do.....much more.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

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  6. #2731
    Become Unbreakable Mark!'s Avatar
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    Need vids of the ab work, I'm an ab newb. Which I can probably find vids on youtube anyway. I'm thinking of putting ab day on an off day, think that'll work alright? Just dedicate 30 or so minutes to solid ab training instead of putting it before/after my work sets. By the time I'm done with my prescribed stuff, I don't wanna do anymore.
    "Light Weight"

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  7. #2732
    THE 800 QUEST NickAus's Avatar
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    Yep 20 mins should be enough, 10 sets of 10 with 10 seconds between will hammer the abs and takes 6-8 mins.

    Then you can do another couple movements and your done.

    Any movement where 12-20 reps is hard will work, you can try heaps of different things.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

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  8. #2733
    THE 800 QUEST NickAus's Avatar
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    Shoulder barbell press seated-
    45 x 12
    95 x 4
    135 x 4
    185 x 4
    185 x 4
    185 x 4

    Side raises-
    5 sets of 10

    Band front raises-
    2 sets of 12

    Pulldown abs with ass against board to use more weight-
    150 x 15
    150 x 15
    150 x 15
    150 x 15

    Meh, the weights were nothing but my shoulder felt ok and that great news for me.........build the presses back up...left shoulder is tight and needs stretching out.

    Max pulls friday will be briefs ultra wide from floor just to test myself from floor in a bad position.........5 plates would be ok.....6 would be awesome ha ha.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

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  9. #2734
    Become Unbreakable Mark!'s Avatar
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    Good news with the shoulder Nick. Looking forward to Friday.
    "Light Weight"

    260's by May

  10. #2735
    Senior Member PaulM's Avatar
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    glad to hear the shoulder is feeling better. Sounds like a successful workout

  11. #2736
    THE 800 QUEST NickAus's Avatar
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    Thanks Mark and Paul!!!!!

    Deadlifts a day early.

    Ultra wide (feet 2.5" past plates each side) sumo from floor-
    135 x 2
    225 x 1
    315 x 1
    405 x 1
    Add loose briefs
    455 x 1
    495 x 1 easy
    545 x 1 easy PR VIDEO stuffed up the start but was still easy......6 plates next time in 3 months.

    5' deficit SLDL-
    225 x 1
    275 x 1
    Belt on
    325 x 1
    325 x 1
    325 x 1
    Belt off
    225 x 5
    225 x 5

    Seated hamstrings-
    70 x 30

    Calve raises-
    15 with 2 sec pause at top of each rep


    My comp pull should be well over 605 now but who knows till I test it......not really focused on it as you all know......block pulls FTW!

    Very hard to get a good fast start with ultra wides so the should really build the bottom part of the lift.

    Thanks for all the support and advice.
    Last edited by NickAus; 05-04-2011 at 03:41 PM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  12. #2737
    THE 800 QUEST NickAus's Avatar
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    Just a tester.......left 30+ in the tank.

    As you can see I was off balance.
    Last edited by NickAus; 05-04-2011 at 04:16 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  13. #2738
    Become Unbreakable Mark!'s Avatar
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    Wtf no belt throw? I'm completely disappointed in you buddy. Haha. Solid 545 man, looked great. 5" deficit is no job, especially at 325. Beautiful.
    "Light Weight"

    260's by May

  14. #2739
    JERSEY IRON Brian C's Avatar
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    nice vids bud. Where do you set regular stance for sumo?
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  15. #2740
    Breaker of Skulls Guido's Avatar
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    Dang nice deadlifting, my man. Sounds like you have similar shoulder issues, as I do, too. I'm trying to come back from it but it's slow progress. I've got such an imbalance now and it's definitely tighter then my right side. Good luck with it!
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  16. #2741
    Moderator Brian Hopper's Avatar
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    That was a wide ass stance, lol. Great job Nick!!!!
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  17. #2742
    Dr. Subtotal
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    Good pull. Maybe try some band traction for the shoulders?
    Trample the weak, hurdle the dead
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  18. #2743
    Garage Lifter
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    Another deadlift session = another PR

    Gotta love it!
    Last edited by StLRPh; 05-04-2011 at 01:24 PM.
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  19. #2744
    THE 800 QUEST NickAus's Avatar
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    Thanks Mark!! Yeah no belt throw ha ha.....only on max lifts and speed work...when Im up for it.
    Starting to like the big deficit.

    Thanks BC!! 1" from plates in gear, 5" from plates raw but ill keep trying different things.

    Thanks Guido!! Was a lot of fun. Shoulder is fairly good now I just have to be careful and stretch it out.

    Thanks Tank!! Yeah hard to keep balance, hard to get any speed.

    Thanks Blood & Thunder!! Good idea.........I can do that at home tonight...should help.

    Thanks Garage Lifter!! Nice to get a PR from the floor and deficit on the same day with very little effort.........keen to max out on the 5" deficit SLDL soon.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  20. #2745
    THE 800 QUEST NickAus's Avatar
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    HELP PLEASE...........

    Can someone write me up a lat day?

    This will make it different to what I would do of course and that is the point.

    I cant shrug right now due to shoulder so just lat work.

    I will do this Friday along with some back raises, thanks!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  21. #2746
    Moderator Brian Hopper's Avatar
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    -Pullups or pulldowns
    -Close grip pulldowns
    -Seated rows
    -Chuck V rows
    -DB rows
    -Reverse grip barbell rows

    These are a few movements that I like to do to hit my lats. Not all in the same day, lol.
    My Training Log
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    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

  22. #2747
    THE 800 QUEST NickAus's Avatar
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    Tank can you write up the full day?

    Sets and reps so I have something to do.........or else ill do what I normally do (feel like a change).

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

    Captains of Crush #3

    Building Mighty Mitts...

  23. #2748
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    You didn't take the easy way out (extra wide and deficits). Is the shoulder still an issue? A row variation 5x5. If you want to do something different use a Swiss bar if you have one. 3 sets of pullups to the sternum to fail (if shoulder can handle). Overhead incline pulldowns 3 sets of 10. Just some ideas. Ghetto rows, CSR,

  24. #2749
    WBB Team Captain Coke's Avatar
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    You make it look so easy Nick, seriously.

  25. #2750
    THE 800 QUEST NickAus's Avatar
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    Thanks Coke!! Everyone at my gym says I make it look easy but actually most times I blow all the blood vessels in my face so I don't know ha ha.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

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