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Thread: More speed more strength

  1. #2826
    THE 800 QUEST NickAus's Avatar
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    Thanks Coke!! Yeah felt good to nail the quads.........good but painful I sometimes forget how sore you can get body building training.

    Thanks John!! Yep I was aiming at getting some good volume in to build some muscle as I have been eating heaps
    I did not turn to see him after I knocked him sideways......it was hard enough that I thought he might offer me outside or something but he didn't say anything so I just went to the corner and put my bag down.............no idea why he did it really.

    Thanks Justin!! Yeah 605 is nice but raw is just boring for me, not so much for speed I like that but off blocks meh.
    My suit has been shipped yesterday, to be honest he has mucked me around a little and keeps saying its sent so I just don't know and Im slightly irritated.
    I had him loosen it right up so I can use it to pull yeah baby! If I get some thick briefs like the metal ace it should still work for squats.



    Bodyweight is going well..........218.5 AM again so I only need to put on 4.5lb now.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  2. #2827
    Moderator Brian Hopper's Avatar
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    4lbs ain't nothing....go get it!!!!
    My Training Log
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    New Dimensions Wellness & Education

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    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

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  3. #2828
    THE 800 QUEST NickAus's Avatar
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    Thanks Tank!!

    Yeah not much at all but Im wanting at least some of it to be muscle gain so will let the next 4.5 go on a little slower.

    Do feel strong at this weight.

    EDIT: I am going to try and beat Justin (Irish Lifter) at SLDL's, it won't happen cause hes about 50lb ahead but ill go close.......saw his video and was motivated.

    Cheers Justin!!
    Last edited by NickAus; 05-16-2011 at 09:47 PM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  4. #2829
    THE 800 QUEST NickAus's Avatar
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    Lower back punishment..........tried to match Justin's SLDL and could not lol.

    Floor SLDL against purples doubled (110+lb)-
    135 + bands x 4
    225 + bands x 4
    275 + bands x 4
    Add belt
    315 + bands x 2
    365 + bands x 2
    405 + bands x 2 PR
    455 + bands x 2 PR
    475 + bands x miss just below knees, strained for 5 seconds
    Belt off
    225 + bands x 6
    225 + bands x 6
    2.5" deficit sumo sldl 225 + bands x 6
    2.5" deficit sumo sldl 225 + bands x 6

    Back raises-
    BW x 12
    BW x 12



    Did the math wrong I thought I missed 485 at the top (dont ask me how I worked that out) and was pissed, happy to find when I got home it was 585

    The start position of a SLDL makes from knees to lock-out very hard against bands/chains so this should really build your pull from start to finish.....have not strained like that in 2 weeks.

    SLDL is a weakness but it has come right up, used to not be able to budge 405 from memory this year (straight weight, no bands).

    More work to do!!
    Last edited by NickAus; 05-17-2011 at 03:54 PM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  5. #2830
    Moderator Brian Hopper's Avatar
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    That's alot of pulling volume, good work Nick!!!! Were those SLDL from the floor or were you pulling off a block?
    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

  6. #2831
    Senior Member tom183's Avatar
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    Strong session and glad to see you're a blues supporter

  7. #2832
    Garage Lifter
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    Quote Originally Posted by NickAus View Post
    SLDL is a weakness
    This is no longer true
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  8. #2833
    Resolute -JM-'s Avatar
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    EDIT: I am going to try and beat Justin (Irish Lifter) at SLDL's, it won't happen cause hes about 50lb ahead but ill go close.......saw his video and was motivated.

    Cheers Justin!!
    Fair play to you Nick. I doubt it will take long with the way you operate.

    You gave them some blast today, mate. Shit load of tension, which seems to be your forte.
    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

  9. #2834
    Dr. Subtotal
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    Sucks about your suit. Seeing where your raw lifts are at is never a bad thing longterm though.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  10. #2835
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by NickAus View Post
    Lower back punishment
    No joke, neverending with the killer back work.

  11. #2836
    Senior Member PaulM's Avatar
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    nice tension... impressive pulling

  12. #2837
    THE 800 QUEST NickAus's Avatar
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    Thanks Tank!! From floor and then deficit.........fun and hard day.

    Thanks Tom!! I am so much of a Blues supporter that I have stayed at home the last few becuase we have been getting beat and the load Qld supporters yelling shit makes me want to smash them.........and I mean smash them...too hard to stop myself so I just stay in ha ha.

    Thanks Garage Lifter!! It has come up but still I can easily pull more in the other types of pulls...think it's my worst.

    Thanks Justin!! Yeah won't be more than 10 weeks......hard movement but I great test/builder of strength.

    Thanks B&T!! Yep the raw work is great at this time cause Im eating heaps and the raw work has been taxing my muscles........need to put on another 4lb.
    Fixing suit by Monday, should be stronger than before.

    Thanks Coke!! Im sore now and tired he he.

    Thanks Paul!! Great thing about the tension is the lift is just as hard from bottom to top.


    Body weight AM...........218.5 again.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  13. #2838
    Become Unbreakable Mark!'s Avatar
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    Solid work Nick. Played around with some bands last night and found out real quick how much it sucks at the top with strong bands, haha. You're pulling is awesome man.
    "Light Weight"

    260's by May

  14. #2839
    THE 800 QUEST NickAus's Avatar
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    Thanks Mark!! Yep they make it hard alright, can be a pain to set-up but they are more than worth it.

    Whenever I back off from bands for more than 4 weeks my gains slow down a little.

    Grip does not need extra work if you use bands enough IMO.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  15. #2840
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    A self-imposed competition. I love it! Got a PR too.

  16. #2841
    THE 800 QUEST NickAus's Avatar
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    Thanks John!! Im sure you remember when I was doing SLDL's with less than 350............its a very hard movement for me so to be around the 500 mark straight weight is great although Im keen to pull 625 SLDL as soon as possible (2 years I guess).

    Upperback is sore as heck and Im sure I missed the last lift due to my mid and upper back not lower back or abs which have come right up.

    Nice knowing what you need to do to move forward.

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

    Captains of Crush #3

    Building Mighty Mitts...

  17. #2842
    THE 800 QUEST NickAus's Avatar
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    Shoulders and abs.

    Do not want to risk pressing heavy just yet.....

    Seated barbell press-
    45 x 12
    135 x 5
    185 x 7
    185 x 7
    185 x 7

    Side raises-
    3 sets of 10

    Front band raises-
    2 sets of 12

    Cable side raises-
    2 sets of 12

    Swiss ball abs weighted-
    10 sets of 10

    Pulldown band abs-
    6 sets of 10

    Side bends kettlebell-
    48lb x 30 per side nice and slow


    Felt weird doing cable side raises but the volume is needed and they do not bother my shoulder of elbow.

    Shoulder feels good but Im not willing to risk it by pressing heavy.

    Body weight pretty much sitting on 220.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  18. #2843
    WBB Team Captain Coke's Avatar
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    Smart approach with the shoulder work.

  19. #2844
    Senior Member
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    I do remember how far you've come. Shoulder strength is good still!

  20. #2845
    Senior Member GazzyG's Avatar
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    Wow. I'm always stunned by the amount of work going on in here. Those leg presses on the previous page are unreal, haha!

    Keep up the good work (by that I mean lifting, not shoulder barging blokes into next week! )
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
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  21. #2846
    Moderator Brian Hopper's Avatar
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    Good job playing it smart with the shoulder. So your weight is getting closer to your goal
    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

  22. #2847
    THE 800 QUEST NickAus's Avatar
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    Thanks Coke!! Will slowly go heavier but mostly use raises for a while as a muscle builder..........closet bodybuilder

    Thanks John!! Today Im unhappy with my SLDL so you know what that means

    Thanks Gazzy!! Apart from the 50 repper they were ok..........had my legs sore for days lol.

    Thanks Tank!! Yep playing it safe. Yes the weight gain is really pleasing brother.....thought it would take much longer and my waist looks no different so far.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  23. #2848
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    Huge OHPs for not going heavy! How are the legs responding to the BB type of volume you're throwing at them?

  24. #2849
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by borracho View Post
    Huge OHPs for not going heavy! How are the legs responding to the BB type of volume you're throwing at them?
    Thanks brother!! Legs have been sore and my weight is up but it's early days........quads are my best muscle group when it comes to growth thats one reason I don't do much quad work overall.
    Hammys were and still may be behind (size is good but they are weak IMO).

    Real keen for speed pulls off blocks tonight.......many would ask why the hell are you doing speed off blocks?
    I highly recommend them as they mad me faster at ANY type of pull.....I know this for sure.

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

    Captains of Crush #3

    Building Mighty Mitts...

  25. #2850
    THE 800 QUEST NickAus's Avatar
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    Goodtimes Haulin Steel.

    Speed pulls/practice sumo RAWWW off 6" blocks-
    135 x 4
    225 x 1
    315 x 1
    405 x 1 VIDEO
    445 x 1
    500 x 1 x 6 sets VIDEO sets 1,3 and 6

    Seated single leg hamstring curls (need to do these a little more often)-
    4 sets of 8 working up to a very hard last set

    Peacock pulldowns-
    80 x 110

    Swiss ball abs holding 7lb ball-
    6 sets of 10

    Band pulldown abs with static holds-
    6 sets of 10

    Floor superman abs-
    2 sets of 10



    Pretty good speed day, really just want to pull heavy in the suit (mending on Sunday ready for Monday).

    Pulling a little lighter off blocks for speed has helped me with all types of pulls.........the carryover to your floor pull is WAY better than what you may be thinking....hard to get speed off the blocks so you really need to fill your gut with air and push out on belt to generate any real power.
    Last edited by NickAus; 05-19-2011 at 11:28 PM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

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