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Thread: More speed more strength

  1. #3526
    THE 800 QUEST NickAus's Avatar
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    Thanks Mark, Tom, Garage Lifter, Coke, Tank, John, BC and Hayden!!!!!!!!!!

    Great friends......really keen to get to the U.S (postponed my trip due to work) and hope to me at least one of you guys face to face.

    Real busy so Ill check out your training tomorrow on a non lifting day.

    Btw Tom183 brought my overkill shirt and briefs (brand new) so welcome him to the world of gear and be jealous he got a bargin......any advice from Tank and the other guys to Tom with using the briefs would be cool......I dont have a 1,000+ squat he he.



    Sumo 2" deficit-
    135 x 3
    225 x 1
    315 x 1
    365 x 1
    Add loose gear
    405 x 1
    455 x 1
    495 x 1
    525 x 1
    565 x 1 10lb PR

    Weighted abs-
    2 sets of 10

    Seated rows-
    120 x 10/10/10 with 10 sec between sets and static holds

    Parallel grip cable rows-
    100 x 10/10/10 with 10 sec between sets

    Calve raises-
    1 set 21

    Seated hamstrings-
    70 x 40

    Good day, I was not feeling very strong due to hips and upper back being a little sore but the 565 was still fairly quick.

    BW 219.

    My weaknesses have changed, its now (for sumo) upper back mostly which along with abs will be the focus now.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  2. #3527
    Dr. Subtotal
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    solid PR. IF you can up your upper back GPP, it's an easy way to set a foundation for growth before adding a shitload of rows face pulls shrugs and such.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  3. #3528
    Garage Lifter
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    another session = another PR

    great job keeping everything so dialed 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

  4. #3529
    Senior Member tom183's Avatar
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    Btw Tom183 brought my overkill shirt and briefs (brand new) so welcome him to the world of gear and be jealous he got a bargin......any advice from Tank and the other guys to Tom with using the briefs would be cool......I dont have a 1,000+ squat he he.

    Thanks Nick.

    Solid session there.

  5. #3530
    JERSEY IRON Brian C's Avatar
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    Solid deficit Nick, especially when your not feeling 100%.

    Prepare for the fun(and the pressure) Tom!
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
    20 hotdogs+buns in 30 minutes

  6. #3531
    Moderator Brian Hopper's Avatar
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    Good job on the PR!!!
    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:

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  7. #3532
    WBB Team Captain Coke's Avatar
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    Super new PR Nick.

  8. #3533
    Senior Member
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    Great work from a deficit! Weaknesses and strengths do change. You are right on top of it though.

  9. #3534
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Deficit PR an not feeling good is impressive. You are very good at identifying weakness. You should pop over to NZ, cheaper than the US, sure you could make my pull bigger by helping find weaknesses. Can't wait to see how much you are pulling in like 2 years... Going to be insane
    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

  10. #3535
    Become Unbreakable Mark!'s Avatar
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    All these gear whores around here, jeez. Haha! I'll try my hand at some shirted benching eventually I'm sure, once I get a respectable raw bench of at least 400 in the next 2 years. Nick, your pulling is simply amazing man, when you come to the US come hell or high water I'm gonna do everything I can to finally meet the Australian deadlift legend himself. Florida would be cool, we could all hang with Brian, maybe get a few more guys down that way and get some solid sessions in as well.
    "Light Weight"

    260's by May

  11. #3536
    JERSEY IRON Brian C's Avatar
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    Question bro, If i cut the bottom seams off the legs of my Metal king sumo, will it effect the suit or would they be ok? They are just way too tight. Figured you know. Thanks buddy.
    Last edited by Brian C; 08-25-2011 at 08:20 PM.
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
    20 hotdogs+buns in 30 minutes

  12. #3537
    Moderator Brian Hopper's Avatar
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    Florida would be cool, we could all hang with Brian, maybe get a few more guys down that way and get some solid sessions in as well.
    Let's do it!!!!!
    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

    AtLarge Nutrition Supplements
    Vanilla Gorilla

  13. #3538
    Become Unbreakable Mark!'s Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Let's do it!!!!!
    We got to, life's too short to not meet and hang out with awesome folks. I say Florida because Texas just sucks when it's hot outside.
    "Light Weight"

    260's by May

  14. #3539
    THE 800 QUEST NickAus's Avatar
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    Thanks everyone you rule!!

    My internet has been down and I cant get on at work.........iphone is too slow for my liking.

    Bodyweight is 220 at midday so thats pretty good for me as I feel my BF is no more than when I was 212 not that long ago.


    Haulin Steel.........with my locked in form which I f#&king love.

    Sumo comp style (but with stiff bar)-
    135 x 3
    225 x 1
    315 x 1
    405 x 1
    Add suit
    495 x 1
    545 x 1
    585 x 1 fast
    640 x 1 10lb PR

    Weighted half ball abs-
    24lb bell x 33 PR by 2 reps

    Straight leg sit-ups-
    24lb bell x 10
    24lb bell x 12

    Band upright rows-
    4 sets of 25

    I think the jump was a little to big from 585 to 640 and it made it a little harder than if I had gone 615 in between.

    Really keen to buy a deadlift bar now........I will do my floor and deficit pulls both max and speed with it but for most of the block pulls or when using bands ill use the stiff bar.

    Catch up on your logs soon, sucks but Im pushed for time right now so keep lifting and I hope you guys on the east coast of America are ok!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  15. #3540
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by BloodandThunder View Post
    solid PR. IF you can up your upper back GPP, it's an easy way to set a foundation for growth before adding a shitload of rows face pulls shrugs and such.
    Any ideas on building the upper and mid back (not so much the lats) with-out bothering elbows?

    My elbows are pretty sore the last 10 days.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  16. #3541
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by Brian C View Post
    Question bro, If i cut the bottom seams off the legs of my Metal king sumo, will it effect the suit or would they be ok? They are just way too tight. Figured you know. Thanks buddy.
    I cut mine off right below where the lines run across the legs (seams) so there are no legs at all and I love it.

    I had to use the fabric I had cut off to reinforce the crotch because it ripped right through after 5 goes.

    You could first try just snipping through the leg locks 1 snip each leg which will loosen them a little.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  17. #3542
    Become Unbreakable Mark!'s Avatar
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    640!!!! Yeah! Great pulling Nick.
    "Light Weight"

    260's by May

  18. #3543
    Garage Lifter
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    nice pulls bud!
    "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

  19. #3544
    JERSEY IRON Brian C's Avatar
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    Quote Originally Posted by NickAus View Post
    I cut mine off right below where the lines run across the legs (seams) so there are no legs at all and I love it.

    I had to use the fabric I had cut off to reinforce the crotch because it ripped right through after 5 goes.

    You could first try just snipping through the leg locks 1 snip each leg which will loosen them a little.
    Thanks bud, ill give it a go. Congrats on ANOTHER pull pr. Your unstoppable! great shit.
    Last edited by Brian C; 08-29-2011 at 09:13 AM.
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
    20 hotdogs+buns in 30 minutes

  20. #3545
    Senior Member
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    Still makin gains....awesome work Nick!

  21. #3546
    Dr. Subtotal
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    face pulls and other type of hi rows with the sled. Very little impact on the body, builds your volume up, and won't interfere with recovery. Distance with low weights on nonlifting days and higher weights for shorter walks on lifting days.
    if you can do them, band pull aparts daily (can also do face pulls as well). put a band by your bed and bang out 100 reps after waking.
    Shrugs shouldn't kill your elbows, just keep good form and hold at the top. Make the most out of lighter weight before going heavy.
    Batwings on a flat bench will fill your rhomboids in if they're holding you back.
    YTWL's also help keep shoulders happy.

    For assistance work to build the upper back, any type of lift with a snatch grip. Shrugs and DL partials will crush your upper back.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  22. #3547
    Moderator Brian Hopper's Avatar
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    Nice work Nick on the PR!!!
    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

    AtLarge Nutrition Supplements
    Vanilla Gorilla

  23. #3548
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Another PR, pulling machine mate!! Keep them coming
    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

  24. #3549
    THE 800 QUEST NickAus's Avatar
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    Thanks Mark, Garage Lifter, BC, Borracho, Tank and cheers for the tips B&Thunder!!!!!

    Appriciate the comments always!


    Had a headache and did not eat before training so this was not the best but I was still happy and learned some more.

    Weighted abs-
    10

    2" blocks against 120 in bands-
    135+ 120 bands x 1
    225+ 120 bands x 1
    315+ 120 bands x 1
    405+ 120 bands x 1 real fast
    Add suit straps pretty loose as I was not in the mood for dealing with getting down to bar
    495+ 120 bands x 1 real fast
    545+ 120 bands x 1
    585+ 120 bands x miss.....had shins 3" from bar and it did not work ha ha
    585+ 120 bands x 1 easy VIDEO
    605+ 120 bands x miss last 2".....had bar in finger tips from start and was out of position

    Face pulls rope-
    70 x25/12/10/8/8/8 rest pause 12 sec between sets

    Back raises-
    25 + 5 sec hold slow up, slow down (this felt awesome)

    Done I can get 605+120 or more no worries in 2 weeks and will, just to tired to go again so I shut it down........605 would have been 10lb PR so I look forward to hitting it whaen fresh!!

    "Tip of the day"-To find the best amount of band tension to use find what bands let you make max effort lifts with about the same speed from start to finish.

    Eg: If I pull against greens (200) the start is easy and top is hard, minis (45) the start is hard lock-out is still pretty comfy.

    If I use purples (120) the lift is hard the whole lift........this means for max effort work the tension and effort is "max" the whole time making it very hard and very productive and will build the lift from start to finish!
    Last edited by NickAus; 08-30-2011 at 05:47 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  25. #3550
    THE 800 QUEST NickAus's Avatar
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    Video


    Fast forward to 40 sec
    Last edited by NickAus; 08-30-2011 at 05:15 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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