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Thread: More speed more strength

  1. #3201
    THE 800 QUEST NickAus's Avatar
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    Upper type day..............medium volume.

    Went to different gym that has heavy dumbells.

    DB rows-
    70 x 15
    90 x 12
    110 x 8
    120 x 6
    130 x 6
    140 x 7

    Cable rows-
    120 x 12 x 3 sets

    Weighted abs-
    25 x 10 x 4 sets

    Side raises-
    25s x 10 x 4 sets

    Hammer curls-
    30s x 12 x 1 set

    Thats all just wanted to test my rows which are as good as before and I have not been doing heavy lats much so YAY.

    BW is 216.5............I had a minor stomach bug and was down to 213 on Friday from dehydration.

    "Tip of the day"- Watch the film Alone in the Wilderness.
    Last edited by NickAus; 07-03-2011 at 01:26 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  2. #3202
    Senior Member tom183's Avatar
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    really enjoying it all as much as ever.
    Great to hear. Looking forward to seeing the results your new plan will bring.

  3. #3203
    Senior Member GazzyG's Avatar
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    Great work with the rows, bud. Keep it up.

    Haha..... rows bud. lol.
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  4. #3204
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Nice rows! Super heavy DB's I want a gym with heavy suckers like that lol
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

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  5. #3205
    Become Unbreakable Mark!'s Avatar
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    Solid work Nick, good stuff.
    "Light Weight"

    260's by May

  6. #3206
    Resolute -JM-'s Avatar
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    Heavy ass rows Nick. Nice.

    Whats the other gym like in general?
    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

  7. #3207
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    Quote Originally Posted by GazzyG View Post
    Haha..... rows bud. lol.
    Haha.. Nice!

    Huge rows Nick...140s are fucking heavy!

  8. #3208
    Skinny Feet Kiff's Avatar
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    Still working really well mate well done, some massive work going on! Sorry it has been a while beetween visits!
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  9. #3209
    Garage Lifter
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    nice work on the heavy rows!
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  10. #3210
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    Looks like you passed the test!

  11. #3211
    THE 800 QUEST NickAus's Avatar
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    Thanks Tom, Gazzy, HJP, Mark, Justin, Borracho, Kiff, Garage Lifter and John!!!!!

    Justin the gym is good.........has reverse hyper, leg press that can hold like 50 plates, DBs to 200 and the best old school back stuff in Sydney BUT it is the busiest gym in sydney.
    You can barely move in the damn place, it used to be 24hrs and I went after work when managing a pub in the city and it was fine at 5:00 AM lol.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  12. #3212
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Quote Originally Posted by NickAus View Post
    it was fine at 5:00 AM lol.
    I imagine most gyms would be haha
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

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    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  13. #3213
    THE 800 QUEST NickAus's Avatar
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    Speed lower.................pulls a plenty.

    Conventional raw speed pulls-
    135 x 2
    225 x 1 x 3 sets
    275 x 1 x 3 sets
    315 x 1 x 3 sets

    Speed off 4" blocks from here
    275 x 1 x 3 sets
    315 x 1 x 3 sets
    365 x 1 x 3 sets

    Squat raw close stance (not speed)-
    135 x 3
    225 x 3
    275 x 3
    315 x 3
    365 x 3
    405 x 3

    Back raises-
    20
    15
    15
    15
    15

    Calves-
    3 sets hard and heavy


    Good basic day............felt very productive and the change of movements was fun.

    Week one of my 4 week cycle is done and looking good.

    BW is back up to 218 and I feel strong again.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  14. #3214
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Feeling strong is always a good sign!!

    Nice pulls, speed pulls are fun!!
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  15. #3215
    Become Unbreakable Mark!'s Avatar
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    Solid solid solid, all the way across Nick. Great work man.
    "Light Weight"

    260's by May

  16. #3216
    Senior Member tom183's Avatar
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    Solid work.

  17. #3217
    JERSEY IRON Brian C's Avatar
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    Very nice session bro
    JERSEY IRON POWERLIFTING
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  18. #3218
    WBB Team Captain Coke's Avatar
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    Always in a fine groove man, we all should be so lucky.

  19. #3219
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by NickAus View Post


    Enjoy
    My Training Log
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    *************************
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  20. #3220
    Senior Member
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    How did the squats feel?

  21. #3221
    Garage Lifter
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    WTH, squats?1?!?

    nice to see you getting some squats in
    "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

  22. #3222
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    That vid was insane....

    Nice to see them squats Nick!

  23. #3223
    THE 800 QUEST NickAus's Avatar
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    Thanks guys SUPER busy but work is getting better by the day!!

    Really appreciate the comments and respect them also!!

    The squats felt pretty good, form was good but they were not as easy as I would have liked.

    Here is a vid I found that i did not know battery was working........got out of position a little...........595 + 190 bands (80lb bands flicked off but I reset them and made the lift even better than this from memory)

    Great song!!!!!
    Last edited by NickAus; 07-07-2011 at 05:56 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  24. #3224
    THE 800 QUEST NickAus's Avatar
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    Yeah Im doing the fancy editing now.....
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  25. #3225
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by NickAus View Post
    Yeah Im doing the fancy editing now.....
    Can't beat that, lol.

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