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Thread: More speed more strength

  1. #276
    THE 800 QUEST NickAus's Avatar
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    Guido, thank you very much I am aiming at 405 long term for my shoulder presses.

    Thanks Brian, you me and Coke seem to shoulder press very similar weights-think you guys are ahead though and weigh 10lbs less.

    Thanks Tank, back is finally feeling good so I will train max effort lower tomorrow!!
    Squat briefs only 625 @ 210
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    Deadlift geared 650 @ 220

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  2. #277
    THE 800 QUEST NickAus's Avatar
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    Max effort pulls (kind of)

    Pulls from mid shin against doubled averages (150lbs tension)-
    45 x3
    135 x1
    225 x1
    315 x1
    405 x1
    455 x5 could be a rep PR not sure
    315 x3 speed reps

    Barbell shrugs-
    135 x4
    225 x4
    315 x4
    365 x4
    405 x4
    455 x5/ 405 x5/ 315x6/ 225 x10 drop set
    No straps all sets

    Back raises-
    20 with 2 sec pause between reps
    15 with 10 sec pause at end

    Happy to be back training again!!

    I now know my lower back is weak, I have solution-training ha ha.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  3. #278
    WBB Team Captain Coke's Avatar
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    Props on the great pull day effort mate.

  4. #279
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    Good to see you back and healthily handling the weights.

  5. #280
    Senior Member brihead301's Avatar
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    That's a killer pull day there brotha...good work!!

    When you say 150 lbs. band tension, would you technically be adding the 455 lbs. on the bar + 150 to equal 605 lbs.??? I never understood how that worked.
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  6. #281
    THE 800 QUEST NickAus's Avatar
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    Thanks Coke!! Feeling good, lower back is 90%.

    Thanks John!! Sure is good to get back in the gym even after a really short break.

    Thanks Bri!! Yeah 455 + 150 in band tension, 605 at the top. With the average bands doubled there is no tension at the bottom but they kick in hard, I do plenty of band work as I feel they helped my bench.
    I rotate from bands to straight weight and find that better than just using one or the other.
    Lastly if you use bands a fair bit for pulls your grip will get super strong!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  7. #282
    Moderator Brian Hopper's Avatar
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    Awesome max effort day Nick!!!!! How do you measure your band tension?
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  8. #283
    THE 800 QUEST NickAus's Avatar
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    Thank you Tank!!

    Photos would be easier, long story short I have made hooks which go under weight plates and use an old bar at home.
    I add weight until the plate/plates are just hovering above ground, with band set up the same at gym and standing at lockout.
    The tricky part is getting the heights right (has to be the same as the set up you use), I spent a fair amount of time getting it right but now have a good system.
    The average bands doubled held 70 kg/ 154lbs just barely off the floor, so the tension is 155lb.

    Hope that makes sense, it is actually a very acurate way to test.
    Last edited by NickAus; 04-12-2010 at 09:13 PM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  9. #284
    Senior Member brihead301's Avatar
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    Nice! I may look into bands one day. I mainly want to increase my deadlift. I'm not too concerned with my squat/bench, but I always wanted a 500+ lb. deadlift!
    How to Find Your Dream Job
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  10. #285
    THE 800 QUEST NickAus's Avatar
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    ^Bri you will hit 500 no doubt at all, yeah I love the deadlift too!

    As far as pulling goes (not including assistance) I was told by an 800+ lifter speed pulls help, pulling for reps more than singles helps, rack work and heavy shrugs- so far it's working very well.

    Speed pulls against bands work!!

    Good luck bro.....................................
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  11. #286
    Moderator Brian Hopper's Avatar
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    Speed pulls against bands or the s**t!!!!!!!!!!!!!!!!!!!!!!!
    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

  12. #287
    JERSEY IRON Brian C's Avatar
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    Really awesomre pulling session bro! Something I gotta work on. Love the band pulls
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  13. #288
    TJW
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    Great work in here Nick! I'll have to keep checking in because you are one strong dude!

  14. #289
    Senior Member brihead301's Avatar
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    Thanks for the tips...once I can't move forward anymore by simple linear progression, I will start doing some of those things. A 5-plate deadlift would be AWESOME!!!
    How to Find Your Dream Job
    My personal blog/website dedicated to giving answers on the age old question - how to escape the "rat race". I now play guitar for a living!

  15. #290
    THE 800 QUEST NickAus's Avatar
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    Thanks Brian!! The band pulls are helping me even more than I thought.

    Thanks Gatorman, glad you have stopped by!!

    Good idea Bri, you have a smart plan and a good attitude!!

    Weight update 218, that's 8lbs since I started pulling heavy.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  16. #291
    Senior Member OGROK's Avatar
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    How is the elbow **** coming along?

  17. #292
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    Quote Originally Posted by NickAus View Post
    Max effort pulls (kind of)
    .
    My kind of workout!!!

    Lookin strong bud!

  18. #293
    THE 800 QUEST NickAus's Avatar
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    Elbow needs surgery bro but I do not have the money yet and it's not getting any worse so I'll just hold out.
    looking forward to benching off a much stronger back and core...........

    Thanks Borracho!!

    Shoulders and lats

    Seated press close grip-
    45 x7
    135 x3
    190 x3
    220 x7 1 rep off target
    230 x2
    135 x28

    Band front raises-
    Mini x15
    Mini x15
    Mini x12

    Lat rows standing med grip-
    110 x12
    110 x12

    Chuck rows-
    60 x12
    70 x10
    80 x8
    90 x8
    100 x6
    110 x6 PR

    Cable rows standing-
    110 x12

    Concentration curls strict as possible-
    30s x15
    30s x12

    Back raises-
    Bw x25

    Nothing special really but happy I'm now OHPing more on an off day than I was on a great day.

    Thanks for all the support!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  19. #294
    Resolute -JM-'s Avatar
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    Some awesome pulling strength there mate.
    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

  20. #295
    Senior Member brihead301's Avatar
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    Now that's a press right there...230 lbs. and SEATED!?!?!? That's some weight right there!!

    What's up with the elbow? Something lifting related?
    How to Find Your Dream Job
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  21. #296
    Moderator Brian Hopper's Avatar
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    Nice shoulder work Nick!!!!!!! Have you ever tried doing Zydrunas presses for shoulders?
    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. #297
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    Always good work going on in here.

  23. #298
    WBB Team Captain Coke's Avatar
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    Wow, damn near at the 220 mark...good day in the gym Nick.

  24. #299
    THE 800 QUEST NickAus's Avatar
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    Thank you Flynn!! Nothing better than locking out a deadlift or band rack pull (my favorite).

    Thanks Bri!! Yeah an old wrestling injury from 8-9 years ago that was ok till I did lots benching which has given me two spurs, all good I will get it fixed and hit a 2000+ total in the future.

    Thanks Tank!! I googled them but couldn't really get much, can you please explain?
    The seated press is aimed at moving some weight and keeping my triceps decent while not hurting my arm much, may move to reverse band shoulder press soon.

    Always appreciated John!!

    Yeah Coke up to 218 so I should have a little more thickness than before when I was 225 but carrying more fat, thanks for following bro!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  25. #300
    TJW
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    Nice work Nick! I was wondering about the elbow too, but I see your explanation. It explains a lot because when I first checked in, I was wondering where all the benching was in a log titled "Aus Bencher". Keep up the good work!

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