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Thread: More speed more strength

  1. #3176
    Senior Member tom183's Avatar
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    Nice pull Nick. Fast!

  2. #3177
    Skinny Feet Kiff's Avatar
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    Some real solid advice in here nick lots of people tapping on your knowledge shows you just how good you are getting, supported by those speed pulls.
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  3. #3178
    A gallon a day, everyday! ThomasG's Avatar
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    Great pull Nick! That looks like a nice gym is it catered for strength training?
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  4. #3179
    THE 800 QUEST NickAus's Avatar
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    Thanks everyone!!!!!

    Will answer tomorrow........so fuckin busy at work doing overtime etc.

    BW is good even though meal breaks are hard to get......been smashing the shakes enough to get 200 grams protein just from shakes.



    Mixed day getting ready for my next 4 weeks "magic plan" which ill explain later.

    lat rows- 1 set

    straight arm pulldowns- 3 sets

    band rows- 2 sets

    shoulder raises- 6 sets

    front raises- 1 set

    band gms- 3 sets

    weighted abs heavy- 5 sets
    Squat briefs only 625 @ 210
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  5. #3180
    JERSEY IRON Brian C's Avatar
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    "magic plan"..cant wait to hear about it
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  6. #3181
    WBB Team Captain Coke's Avatar
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    Keep getting those shakes in here and there, that is what they are for, to help us out when we don't have time to eat, especially in the workplace...all you need is a fridge or thermos container.

  7. #3182
    Goals (kg) 272.5/165/305 HJP's Avatar
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    'Magic Plan' mint!! Looking forward to it
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  8. #3183
    Moderator Brian Hopper's Avatar
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    I feel your pain Nick. I am on d/s for a couple weeks working at another warehouse for the company I work for. I should hopefully be here for another week or two and then I can go back to my old warehouse where I have a small fridge and I can keep a bunch of goodies
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  9. #3184
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    Why are the plates why out there on the bar on that speed pull?

  10. #3185
    Become Unbreakable Mark!'s Avatar
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    Quote Originally Posted by bloodshoteyes View Post
    Why are the plates why out there on the bar on that speed pull?
    So he don't squish his pretty lil feet.

    solid work nick, pulls are quick as hell man, if hell were quick, i really don't know how quick hell would be, so ha.
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  11. #3186
    THE 800 QUEST NickAus's Avatar
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    PLAN

    So the "plan" is to pour all my effort into my max movement which will be a movement that allows me to move the biggest weight ie: block pulls etc (on heavy day) this has worked for me in the past but my focus the last 8 weeks has been more on pulling from the ground or close in the suit for technique work which I find slightly less taxing than higher block pulls which are the true builders for me personally.

    After my max pulls (sumo) I will switch to conventional block pulls working up in 5s till it gets hard then shut it down.........this is to build the muscles right where they need it to pull big.

    I have been decreasing the volume the last 3 weeks to get ready for this next short cycle, like I said it will be aimed at moving real weight and not really on technique so will be true max effort.

    I will be keeping a close eye on not letting myself overtrain by adding to many sets of assistance work during this period.

    Switched my heavy day to Saturday as work is too busy and I do long hours Friday.

    Speed day will a mix of suit practice speed pulls and conventional speed pulls against bands raw then work on quads, lower back, calves etc.

    Ready to go boys!!!!!
    Last edited by NickAus; 07-01-2011 at 07:21 PM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  12. #3187
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by BloodandThunder View Post
    You looking at a DL meet soon?
    Nothing set but yeah Im almost ready bro!!
    Squat briefs only 625 @ 210
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  13. #3188
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by ThomasG View Post
    Great pull Nick! That looks like a nice gym is it catered for strength training?
    No not really but the C.F guys have kinda made it better by leaving that area open and adding kettlebells.

    It is a commercial gym but I just set up and do my thing........get 5 questions each time I train so it shows I possible chance that opening a real gym may work
    Squat briefs only 625 @ 210
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  14. #3189
    THE 800 QUEST NickAus's Avatar
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    Great to log on and go through your training.........always impressed by your efforts and great numbers!!

    Feeling good now just waiting for 4:00 PM then its of to the gym........haulin steel....best day of the week!!

    Charging my camera battery
    Squat briefs only 625 @ 210
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    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  15. #3190
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by Mark! View Post
    So he don't squish his pretty lil feet.

    solid work nick, pulls are quick as hell man, if hell were quick, i really don't know how quick hell would be, so ha.
    Yep! So I dont smash the toes........not a good way to progress having fuct toes.

    Dont think it was super quick but it was pretty good........the gear makes it hard to just rip up

    Cheers Mark.
    Squat briefs only 625 @ 210
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    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  16. #3191
    THE 800 QUEST NickAus's Avatar
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    Enjoy
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  17. #3192
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Charging your camera, good man! Looking forward to the vids.

    HAHAHA that aussie bogan vid is hilarious!
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  18. #3193
    THE 800 QUEST NickAus's Avatar
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    Yeah HJP hes simple but hard........good next to you in a battle 800 years ago with axes but I would like to see his chin tested lol.



    Haulin Steel..................first time doing higher blocks in ages and it showed but the aim was to strain and I sure did that..........hands and fingers are bleeding

    Eddie @ 160lb
    Sumo raw off 7.5" blocks-
    Worked up to 445 + 80 bands x 1


    My training:

    7.5" blocks sumo against various bands-
    135 +80 bands x 1
    225 +80 bands x 1
    315 +80 bands x 1
    405 +80 bands x 1
    Add suit which does not do much from this height I wear it to make it like a second skin
    495 +80 bands x 1
    545 +80 bands x 1
    585 +80 bands x 1
    635 +80 bands x miss
    Get angry, add bands
    635 + 130 bands x 1

    4" blocks conventional-
    405 x 5 x 3 sets nice and fast

    Back raises-
    12 x 2 sets


    Will add weight to the 5 reppers each week till they get nice and heavy.

    It was weird pulling from that height but even though I was not close to previous PR it was a productive day........my plan is under way and Im really looking forward to this next little cycle.

    "Tip of the day"- If one thing BUILDS your deadlift its block pulls.
    Last edited by NickAus; 07-02-2011 at 05:09 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  19. #3194
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Bleeding! Wow I'm yet to have that haha

    Wow man nice pulling an I am glad to see you got mad and then hit it with extra weight! Impressive
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

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  20. #3195
    THE 800 QUEST NickAus's Avatar
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    Thanks HJP!!

    Yeah was good to add weight (bands) after a miss and nail it but it was hard fought lol.

    Yeah sometimes my hands have little holes in them from where the callouses rip out at the root then when you add chalk your hands stick to the bar like glue and you have to peal them off............bit of work to clean up the bar
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  21. #3196
    JERSEY IRON Brian C's Avatar
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    Hell yeah bro! What a way to come back and nail a Heavier Lift! Great efforts. Look forward to the vid.

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  22. #3197
    Garage Lifter
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    Very nice effort!
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  23. #3198
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    I need to do a better job waving the intensity like you have set yourself up for with the magic plan. Awesome job going back after the miss. I've noticed the few that do that in these journals are usually putting up good #'s.

  24. #3199
    WBB Team Captain Coke's Avatar
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    Got it all covered, will be doing serious damage your next meet(s).

  25. #3200
    THE 800 QUEST NickAus's Avatar
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    Thanks BC, yeah I thought id missed it due to a combination of technique and not firing up so I thought adding weight would make it exciting which usually gives me more lbs.
    Yeah the guy in the vid is not all there but I find it awesome that he has a list of things he has smashed with his head...........dented cars doors etc ha ha.

    Thanks Garage lifter, looking forward to this cycle big time.......its going to be harder than my last few weeks work but it will pay off.

    Thanks John, Yep I think it is a great idea!
    And with the better guys missing lifts then adding weight and getting it its just cause of percents for example if a 800lb puller adds 20lb and hits it he has only added 2.5% so it doable.
    If a 200lb puller were to miss then add 20lb that would be 10% and he would be screwed...........also technique needs to be spot on for a higher calibre lifter.

    Thanks Coke, really enjoying it all as much as ever.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

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