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Thread: More speed more strength

  1. #4076
    Senior Member GazzyG's Avatar
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    Sounds like a great plan, Nick!

    I'm assuming that you're benching on your upper day?
    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)

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  2. #4077
    JERSEY IRON Brian C's Avatar
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    Love the new cycle!
    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
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    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
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  3. #4078
    Moderator Brian Hopper's Avatar
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    Looks like an interesting plan, good luck with it.
    My Training Log
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    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
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    *************************
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  4. #4079
    Senior Member
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    Quote Originally Posted by NickAus View Post
    Going to come up with a plan now, I know Im stronger so I just need to display it and not overtrain.
    Smart thinkin.

    I like the new plan...looks solid. Gonna be intense!

  5. #4080
    THE 800 QUEST NickAus's Avatar
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    Thanks everyone!!!!!

    Haulin Steel...............Redemption.

    Could not sleep sunday night wondering how to fix my form, all sorted now.


    Sumo off 1.25" mats against purples-
    135 + 120 x 3
    225 + 120 x 3
    315 + 120 x 3
    405 + 120 x 3
    Add suit
    495 + 120 x 3
    545 + 120 x 4 PR (1 rep was horrible so I did an extra)

    Speed pulls conventional 2" deficit-
    275 x 3
    275 x 3
    275 x 3
    275 x 3
    275 x 3
    275 x 3 (1 extra set)

    Back raises-
    23lb ball x 25
    23lb ball x 10
    23lb ball x 10
    23lb ball x 10


    No shrugs today, right shoulder is sore

    This day was very hard but not to the point where I limped out of the gym.

    Next week is doubles and less weight on speed pulls....3rd week is singles and less weight again on speed pulls........LOVING it so far....very fun.

    Technique is back and that was a fairly big PR, triples are tough for me.

    RIP SHIT UP.
    Last edited by NickAus; 12-21-2011 at 03:08 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  6. #4081
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Nice pulling day!! Strong as work bro. Reiterate what you said in my journal mate!! Nothing like having the weight in ya hands, keep ripping it bro.
    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

  7. #4082
    Resolute -JM-'s Avatar
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    Pulling like a boss Nick! That was a huge top set. You have left me in the dust good and proper lol....
    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

  8. #4083
    Senior Member GazzyG's Avatar
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    Massive way to get back to it, great stuff.
    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

  9. #4084
    Moderator Brian Hopper's Avatar
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    Awesome day of pulling Nick, great 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:

    10/20/Life
    Vanilla Gorilla

  10. #4085
    WBB Team Captain Coke's Avatar
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    Impressive as usual, luv the intensity and how you keep your form in check.

  11. #4086
    THE 800 QUEST NickAus's Avatar
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    Thanks guys!!!!!

    Going into the new year feeling stronger and smarter.

    Keen as hell for upperback on Friday and squats on Sunday.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  12. #4087
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Good to see you found some resolve in your technique/form. Solid day of work.
    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

  13. #4088
    THE 800 QUEST NickAus's Avatar
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    Thanks!!

    Back is sore, really good sign.

    Bring on week 2.


    Blood flow work day.

    Kettle bell SLDL-
    4 x 20
    Last edited by NickAus; 12-22-2011 at 12:39 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  14. #4089
    Dr. Subtotal
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    Like the block progression. Interesting to see how it works for you
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  15. #4090
    THE 800 QUEST NickAus's Avatar
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    Thanks Nick!!


    Upper back day.

    T bar rows strict-
    1 plate x 15
    2 p x 15
    3 p x 15
    4 p x 15

    Side raises-
    4 sets of 8

    Shrugs-
    76lb bells x 30 x 2 sets

    Upright rows-
    85 x 10 x 2 sets

    Pulldowns-
    Close 2 sets of 10
    Med 2 sets of 10
    Wide 2 sets of 10

    Rear delts-
    3 sets of 10-15

    Peacock pulldowns-
    60 x 100

    Good pump up but I was a little flat, hard to get excited about BB movements but it needs to be done.

    BW 218.5

    Squats Monday for raw 3s.

    Merry Christmas friends!!!!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  16. #4091
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Merry Christmas to you bro, enjoy a Pavlova or three lol

    Good upper work, as you say bro, got to be done!
    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

  17. #4092
    Moderator Brian Hopper's Avatar
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    Merry Christmas Nick!!!
    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

  18. #4093
    WBB Team Captain Coke's Avatar
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    Good job man, peacocks and all, lol.

  19. #4094
    THE 800 QUEST NickAus's Avatar
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    Thank you Hayden, Tank and Coke......really great friends you are!!

    Been a crazy year for many of us I know, proud of you guys and the way you hang tough!!

    My upper back is smashed which is cool, training is on track...confident I have learnt heaps lately.

    Merry Christmas!!!!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  20. #4095
    Senior Member tom183's Avatar
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    Nice back session man. Merry Christmas. Stay safe if you're on the roads.

  21. #4096
    THE 800 QUEST NickAus's Avatar
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    Thanks Tom!! I avoid the roads this time of year best I can.

    The eating is going well BW 224.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  22. #4097
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Merry Christmas...hopefully you are enjoying another bloat-a-thon.
    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

  23. #4098
    THE 800 QUEST NickAus's Avatar
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    Thank Rob!!

    BW AM 222 PR..........PM 227 PR.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  24. #4099
    THE 800 QUEST NickAus's Avatar
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    Squat and upper back.

    Raw squat med stance-
    135 x 6
    225 x 6
    275 x 3
    315 x 3
    365 x 1
    Add belt
    405 x 1
    455 x 1
    475 x 1

    Single arm cable rows-
    100 x 5
    120 x 5
    140 x 5
    160 x 5
    180 x 5
    200 x 10 PR

    Upright rows-
    45 x 15 x 5 sets

    Cable upright rows-
    100 x 10 x 3 sets

    Barbell curls-
    65 x 15
    65 x 12
    65 x 10

    Groin is sore in that same spot as before so I just hit squats and no other lower body, should be ok for wednesday.

    Added a fair bit of trap type work back in as it seems to make my pulls "feel" better if that makes sence.

    Btw 99% I will buy a deadlift bar in 2 weeks.

    Tip of the day- Do not think assistance work alone will build your deadlift.......it wont.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  25. #4100
    Rob Schilke | GFX Designer thecityalive's Avatar
    Join Date
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    You've been deadlifting on a powerbar all this time??
    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

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