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Thread: More speed more strength

  1. #3951
    Senior Member tom183's Avatar
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    Blob round back deficit deads- (filmed so you can see them)
    Nice. Never seen them before. Something you've recently learned about or just something you haven't done in a while?

  2. #3952
    WBB Team Captain Coke's Avatar
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    You are killer with it all and ever relentless man... like the speed sets, no doubt the intense ab work will serve it's purpose.

  3. #3953
    Rob Schilke | GFX Designer thecityalive's Avatar
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    I need to get back into the swing of ab work. You are relentless when it comes to your stomach.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  4. #3954
    Become Unbreakable Mark!'s Avatar
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    Awesome amount of ab work, and work all around. It's all paying off bro.
    "Light Weight"

    260's by May

  5. #3955
    Moderator Brian Hopper's Avatar
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    Great work Nick!!! You should try doing those blobs with your legs a little more straight. Maybe just a slight bend, that will really hit your lower back, hamstrings and glutes. I'm going to start adding these in the mix as well. You also pulled that weight very fast, lol. You should try pulling conventional more and see if it helps your sumo. I wish I could pull sumo, but it hurts my knee now.
    My Training Log
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    New Dimensions Wellness & Education

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  6. #3956
    THE 800 QUEST NickAus's Avatar
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    Will answer shortly.....need some sleep but its hot as fuck here making it hard lol.

    Squat.....testing where im at.

    Med wide squat-
    135 x 3
    225 x 3
    315 x 1
    Add briefs
    365 x 1
    405 x 1
    455 x 1
    495 x 1
    545 x 1

    Stopped here as I felt it was smart, weight was not bad at all.

    Lowerback is very tight.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  7. #3957
    Moderator Brian Hopper's Avatar
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    Smart move, you should slowly work your way up.
    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

  8. #3958
    THE 800 QUEST NickAus's Avatar
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    Thanks for the support fellas!!!!!

    Tom, I have done them a few times and always likes them I rate them very highly!

    Tank, I will try that next time along with the bent leg style which I think works well for me becuase my quads need work.

    I will now be doing westside 100% on speed day IE: 3 week waves.

    First wave is conventional and looks like this, week 1 12 x 1 @ 245+purples wk 2 10 x 1 @ 265+purples wk 3 8 x 1 @ 285+purples.

    Second wave will be in gear and sumo and 1.25" deficit.

    TIME TO RIP SHIT UP!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  9. #3959
    THE 800 QUEST NickAus's Avatar
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    Thanks Tank!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  10. #3960
    WBB Team Captain Coke's Avatar
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    Damn good stuff going on there with the huge squats, and that's not even going all out.

  11. #3961
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Squatting looks strong bro! How often you plan on squatting?
    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

  12. #3962
    THE 800 QUEST NickAus's Avatar
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    Thanks Coke and Hayden!!!!!

    I will only squat enough to keep a 600+ brief no wraps squat until my pull is better.

    Will be doing squats close stance a fair bit though.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  13. #3963
    JERSEY IRON Brian C's Avatar
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    Looking good pal. Like the new westside cycle plan too!
    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

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  14. #3964
    Senior Member GazzyG's Avatar
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    Super strong squatting, Nick!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  15. #3965
    THE 800 QUEST NickAus's Avatar
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    Thanks BC and Gazzy......good to have you back bro!!!!!

    Max effort Monday.......stayed a little light today.

    Conventional raw 7.5" blocks-
    135 x 3
    Add blocks
    225 x 1
    315 x 1
    315 x 1
    405 x 1
    405 x 1 VIDEO........last of battery
    455 x 1
    455 x 1
    505 x 5

    2 sets of abs

    405 x 5
    405 x 5

    Blob SLDL from deficit, close stance straight legged today-
    90lb bell x 12
    x 12
    x 12

    Pulldowns med-wide-
    100 x 10
    130 x 10
    160 x 10

    Short and sweet.

    Last night did 6 sets of single leg calves.

    My training is now much more westside than before, I needed to pull sumo all the time over and over to get the hang of it but now I need to build my conventional to keep the sumo moving.

    Speed pulls will be 70% conventional........max pulls 50% conventional.

    Best of luck to the guys with comps coming up!!!!!
    Last edited by NickAus; 11-21-2011 at 03:35 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  16. #3966
    THE 800 QUEST NickAus's Avatar
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    Video


    Nothing too exciting ha ha
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  17. #3967
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Amazing work here, Nick! I'm gonna be channeling you this morning as I revisit sumo pulls this morning.
    Last edited by thecityalive; 11-21-2011 at 03:47 AM.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  18. #3968
    THE 800 QUEST NickAus's Avatar
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    Thanks mate!!

    Try sumo with hips fairly high.......its better.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  19. #3969
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Looked fast in that vid!

    Interesting how the different pulling techniques influence one another!
    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

  20. #3970
    Moderator Brian Hopper's Avatar
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    Speed is king!!!
    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

  21. #3971
    Senior Member tom183's Avatar
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    2 sets of abs

    405 x 5
    405 x 5
    ?? What sort of ab exercise can you move 405 lbs on?

  22. #3972
    Dr. Subtotal
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    Quote Originally Posted by NickAus View Post
    Thanks Coke and Hayden!!!!!

    I will only squat enough to keep a 600+ brief no wraps squat until my pull is better.

    Will be doing squats close stance a fair bit though.
    You've made great progress but do you think you may have the 2nd sentence backward. You've speculated on your quads and leg drive limiting your pull. Maybe use the squat to build your pull. I think Olympic squats will get your convo pull up big time though.
    Trample the weak, hurdle the dead
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  23. #3973
    JERSEY IRON Brian C's Avatar
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    Fast pulling buddy. I really have to hit the block pulling a lot more im finding. I suck lol
    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

  24. #3974
    WBB Team Captain Coke's Avatar
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    Looking awesome Nick!!

  25. #3975
    THE 800 QUEST NickAus's Avatar
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    Thanks Tom, just extra work on the pulls.

    Thanks Nick, you are right. I should have been more clear, I will be working my closer stance raw squat just not really pushing my wide geared squat.
    Thanks for the input bro always appreciated!

    Thanks BC, I do too big time.

    Thanks Coke, always love the support!



    Speed day.

    Speed pulls conventional and raw against purples (120lb)-
    135 + bands x 2
    135 + bands x 2
    225 + bands x 2
    Work sets
    235 + bands x 1 x 10 sets
    285 + bands x 1 x 2 sets

    17" box squat close stance raw-
    135 x 5
    225 x 5
    275 x 3
    315 x 3
    365 x 3
    405 x 3

    Back raises-
    23lb ball at chin x 40 PR
    BW x 15 with 15 sec hold on last

    Calve raises-
    4 sets of 15

    Band pulldowns-
    2 sets of 15


    Found Im faster and more comfy semi stiff legged with con pulls, if I squat the weight I am in the worst position ever.

    This work is going to build my sumo no question.

    Working 65-70 hours a week right now so I will catch up on you guys when I can........rip into it gentlemen great sport!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

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