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Thread: More speed more strength

  1. #3376
    THE 800 QUEST NickAus's Avatar
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    Thanks Coke!! Great crew for sure, your efforts with supporting people are second to none.



    Assistance day.............meduim volume.

    Single arm cable row (left only)-
    70 x 10
    90 x 10
    100 x 10
    110 x 8
    120 x 8
    130 x 8

    Band rows-
    2 sets of 15

    Plate shrugs-
    25 each hand x 101

    Straight arm pulldowns-
    5 sets up to a PR set of 8

    Leg press-
    3PPS x 30
    3PPS x 40

    Band rows-
    25

    Side raises-
    30

    Band GMs-
    25

    Peacock pulldowns-
    50 x 300 thought that may help the forearm

    Feeling good now, I changed this day to suit as I was feeling pretty beat up from yesterday.

    "Tip of the day"- To get a good carryover from block pulls make sure you dont squat the weight with a semi straight back (like a partial leg press) as this is not pulling.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

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  2. #3377
    Senior Member tom183's Avatar
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    "Tip of the day"- don't spend too long down at the bar setting up on pulls, it will kill your speed.
    Good tip. One that I really need to abide by.

  3. #3378
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    Quote Originally Posted by NickAus View Post
    "Tip of the day"- To get a good carryover from block pulls make sure you dont squat the weight with a semi straight back (like a partial leg press) as this is not pulling.
    that's a really good tip and not one I've ever heard before
    "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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  4. #3379
    WBB Team Captain Coke's Avatar
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    You are a monster with the super heavy weights and the ridiculously high reps.
    Last edited by Coke; 07-31-2011 at 08:57 PM.

  5. #3380
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    What's up with the pulls? You all good or still going to the doc? Great workout! Those are cartoonish reps Nick

  6. #3381
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Good efforts. Is the arm constantly sore or does it get aggravated?
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  7. #3382
    JERSEY IRON Brian C's Avatar
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    Great work Nick!
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  8. #3383
    Skinny Feet Kiff's Avatar
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    Some great tips in here Nick, this is one exciting journal man.
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

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  9. #3384
    THE 800 QUEST NickAus's Avatar
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    Thanks everyone!!

    Best site right here no question!!!!!

    Elbow is ok but gets sore sometimes.........until they day it popped I had not once had pain in the right forearm so I will still be seeing doc august 8 and also get surgery on the bone spurs in my left elbow.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

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  10. #3385
    THE 800 QUEST NickAus's Avatar
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    Bit of rep work to help me get over 219.

    Close sumo stance raw off 4" blocks-
    DOH beltless
    135 x 5
    225 x 3
    315 x 3
    405 x 3
    Add belt and mixed grip
    505 x 6 nice and easy but enough for my purpose today

    4" deficit conventional-
    DOH beltless
    225 x 3 speed pulls

    Kettlebell upright rows-
    3 x 10

    Leg press close stance-
    4PPS x 15
    5PPS x 50 PR holy cow this was bad

    Calve raise seated-
    3 x 7 heavy

    Calve raise standing-
    3 x 12 medium

    Weighted abs-
    2 x 15
    2 x 8

    Back raises-
    20 with 20 sec hold at top of last rep

    Nothing special, no straining except the leg press which killed.

    Pretty much hit what I wanted and got out of the gym so this was not very taxing on the system.

    BTW the ab work was pretty hard actually!
    Squat briefs only 625 @ 210
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    Deadlift geared 650 @ 220

    Captains of Crush #3

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  11. #3386
    Dr. Subtotal
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    50 reps lol you're crazy man
    Trample the weak, hurdle the dead
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  12. #3387
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    Quote Originally Posted by NickAus View Post
    Not complaining just saying winners just get better while losers pick fault with people for dumb shit.
    Still tellin it like it is! lol.

    Been a while since I've been in here, the 50 rep leg press sounds insance...wee bit sore the next day getting off the shitter?

  13. #3388
    Moderator Brian Hopper's Avatar
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    I've done 50 rep leg presses before and it sucks, I feel your pain brother!!!
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  14. #3389
    Become Unbreakable Mark!'s Avatar
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    Awesome set Nick, leg press is awesome once you get up in to the higher reps. Solid work bro.
    "Light Weight"

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  15. #3390
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    always putting in the work, nice job
    "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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  16. #3391
    Senior Member tom183's Avatar
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    Solid work there Nick.

  17. #3392
    WBB Team Captain Coke's Avatar
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    In a fine groove dude, liked the effort.

  18. #3393
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    Some session Nick! I got an idea of how tough the high reps leg presses are yesterday. You had a good amount of weight going there too.

  19. #3394
    Goals (kg) 272.5/165/305 HJP's Avatar
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    50 reps... Wow! How long were you seated for with that? Lol
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  20. #3395
    THE 800 QUEST NickAus's Avatar
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    Thanks guys yeah it was hard work........took about 3 mins I think!

    Legs are not very sore which is really strange just a little tender and itchy.

    Back feels great so I should pull a PR Friday then hit some back raises and go home to chill, work has been full on the manager was away 2 days leaving me in charge of the department by myself in a job that needs 3 people.

    I did it but fuck knows how, thought my weight would be down but is 219.5 baby!!

    Cheers for the support, you have become my friends and thats pretty awesome in my book!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  21. #3396
    Resolute -JM-'s Avatar
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    505 x 6 nice and easy but enough for my purpose today
    About 6 months ago this would have been a mega ME session for you mate, lol. Come a long way and the momentum is still building.
    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

  22. #3397
    JERSEY IRON Brian C's Avatar
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    Im loving high ass rep work myself lately. Banging out 30-50 reps on an exercise is bad ass and blows up the shit out your muscles for sure! Great stuff bro
    JERSEY IRON POWERLIFTING
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  23. #3398
    Senior Member GazzyG's Avatar
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    Great stuff Nick! Loving the ridiculous reps lol
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  24. #3399
    THE 800 QUEST NickAus's Avatar
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    Thanks guys!!!!!

    Haulin Steel.............this week has been VERY stressful.

    Please ignore Eddies voice, he seems to think I need him repeating himself in my ear ha ha

    Sumo 6" blocks-
    135 x 3
    225 x 1
    315 x 1
    405 x 1
    495 x 1 fast VIDEO
    Add suit
    545 x 1
    585 x 1 hard work form was not on
    635 x 1 fastest set ever with 635
    655 x 1 form off
    675 x 1 better
    695 x 1 pretty fast for this weight but form was so so VIDEO
    715 x 1 10lb PR from this height, shit form but I would not take no for an answer

    Leg press-
    3PPS x 60

    Kettlebell upright rows-
    4 sets of 12

    I fucking did it..........everything was stacked against me and I pulled a PR

    My form has been a little off the last two weeks and Ive still hit PRs so my strength is up....

    Going to pull of low blocks or floor next two weeks.

    That was an effort to type as I am fucked up from burning the candle at both ends.......this day was harder than usual ha ha.
    Last edited by NickAus; 08-05-2011 at 07:02 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  25. #3400
    THE 800 QUEST NickAus's Avatar
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    http://www.youtube.com/watch?v=NcF_fsfVUww

    695 pretty easy but form was off
    Last edited by NickAus; 08-05-2011 at 06:56 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

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