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Thread: More speed more strength

  1. #4151
    THE 800 QUEST NickAus's Avatar
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    Thanks guys!! He is the best, here are a few things he does:
    Runs along the walls (yes not kidding), jumps straight on to my 5'7" fridge, goes on "hunt mode" this is so cool if I put on a certain voice and tell him to "get em, get em boy" he will look at outside by moving the blinds and make strange crying sounds till I open the door then he will search for bugs and spiders for sometimes 2+ hours till he gets something lol which he will eat.
    Also once a day he runs in a circut smashing anything in his way to let off steam, even large fruit bowls get smashed out of his way and he sends my dvds flying across the room, the first time we came home to the mess we thought we had been robbed!

    Back to training.

    Upper back day.

    3" deficit pendally rows strict-
    135 x 6
    155 x 6
    185 x 6
    205 x 6
    225 x 6
    245 x 6
    185 x 10
    135 x 10

    Shoulder press standing-
    Empty bar x 150 total reps

    Med grip pulldowns-
    130 x 7
    160 x 7
    190 x 7
    220 x 7

    Shrugs-
    225 x 10
    315 x 10
    365 x 10
    405 x 10
    455 x 10

    DB curls strict-
    35s x 10 x 3 sets

    Rear delt machine-
    3 sets of 10-12

    This day was awesome, I am moving into the next phase.

    Rows were fucking cool to start up again......never stopping them again!

    BW 225.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  2. #4152
    THE 800 QUEST NickAus's Avatar
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    Common spider in NSW (best state in Australia)....5-7" leg span.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  3. #4153
    THE 800 QUEST NickAus's Avatar
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    Bats at my gym.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  4. #4154
    Senior Member GazzyG's Avatar
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    Didn't need to see an Orb Weaver, or whatever it is, first thing in the morning bud! lol!
    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

  5. #4155
    Dr. Subtotal
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    Bats and pendlay rows, strong Batman training
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  6. #4156
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by NickAus View Post
    Rows were fucking cool to start up again......never stopping them again!
    Good deal on resuming the rows.

    Truly diggin your badass cat, lol.

  7. #4157
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Lol at you thinking your house had been robbed because of your cat!!

    Nice work on those rows bro!! Upper back of steel!!
    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

  8. #4158
    Senior Member
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    Have you ever tried reverse grip bench? I've known several people with elbow problems have decent success with that. Also if you buy some of the real thick and tighter elbow sleeves that might help too.
    Best competition lifts:
    650lbs. raw squat
    441lbs. raw bench
    580lbs. raw deadlift
    1650lbs. raw total

  9. #4159
    Moderator Brian Hopper's Avatar
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    Solid back session Nick. I need to start doing rows again.
    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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    Vanilla Gorilla

  10. #4160
    Senior Member tom183's Avatar
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    Solid bodyweight. I've got work to do if I want to keep ahead of you, lol.
    Last edited by tom183; 01-05-2012 at 09:52 PM.

  11. #4161
    THE 800 QUEST NickAus's Avatar
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    Thanks all!!!!!

    Weight is 222.5 today up from 212 not all that long ago and my waist is only 1/4" bigger.

    April, Good idea I will retry them...cheers but its pretty bad so not much chance.

    Back is very sore which is great because I could have gone heavier, should see some nice gains over the next 3 months.

    Buying a deadlift bar in 2 weeks, can't wait I will test my deadlift soon so I can compare my max with the two bars.
    Last edited by NickAus; 01-06-2012 at 12:52 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  12. #4162
    JERSEY IRON Brian C's Avatar
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    Love the deficit Pendlays. I think im going to add these too!

    The creature life down there is surely epic!
    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

  13. #4163
    Moderator Brian Hopper's Avatar
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    What kind of deadlift bar are you getting?
    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

  14. #4164
    THE 800 QUEST NickAus's Avatar
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    Thanks BC!! They were so good it's not funny......245 pretty was hard for me. Love them. Back is sore.

    Tank, I'm getting a Texas Deadlift bar.....Okie seems to have the edge but I can get the Texas from Aus and not have to wait plus the comps use the Texas bars.
    I am started to get real pumped, training is really coming together and a new toy would be nice.

    In other breaking news my workload has been cut in half so no more crazy hours, those 3-5 months paid off by bumping up my pay so I guess it was worth it.
    Now its back to living the life of a lifter, not a 70 hour a week office sissy.

    BW 223.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  15. #4165
    THE 800 QUEST NickAus's Avatar
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    Injury a while back......held in place old school style
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  16. #4166
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Lol at that pic!! Cracked me up
    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. #4167
    Moderator Brian Hopper's Avatar
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    When was that? lol
    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. #4168
    THE 800 QUEST NickAus's Avatar
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    Few months I think ha ha.

    Got a new conventional technique to try, will test sumo then conv on the stiff bar.

    RSU.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  19. #4169
    Rob Schilke | GFX Designer thecityalive's Avatar
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    WHAT THHEFUCK IS THAT?T? Shoulder issue? This is quite astounding.
    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

  20. #4170
    Senior Member GazzyG's Avatar
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    Haha, love that pic mate!

    Great news on the work front, too! Watch your lifts start skyrocketing now you've got more time to rest and train!!
    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

  21. #4171
    WBB Team Captain Coke's Avatar
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    Damn, killer shot - lol.

  22. #4172
    THE 800 QUEST NickAus's Avatar
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    Rob, yeah my shoulder was sore and making lots of noise so I kinda just taped it up to lock it in and serve as a reminder while training (we can all get carried away once at the gym).

    Gazzy, real pleased bro I needed to get back to a more normal life ha ha.....should help the training for sure.

    Coke, wish I had photos of all my injuries and scars over the last 30 years ha ha.

    Time to SQUAT.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  23. #4173
    THE 800 QUEST NickAus's Avatar
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    Haulin Steel and squatting.

    Sumo deadlift-
    135 x 3
    225 x 1
    315 x 1
    405 x 1
    455 x 1
    Add suit
    495 x 1
    545 x 1 very fast
    585 x 1
    625 x 1
    645 x 1 PR
    665 x miss, came up ok then stopped dead at knees

    Raw 16" box squat-
    135 x 3
    225 x 3
    315 x 3
    365 x 3
    Add belt
    405 x 3 smashed by this point, gym was hot and I was wet with sweat and had zero left

    5" deficit pendaly rows strict-
    135 x 3
    185 x 3
    205 x 3
    225 x 3
    245 x 3
    265 x 3 this is most I could do with tight form so I stopped here

    Single leg seated leg curls-
    50 x 8
    60 x 8
    60 x 8

    Rear delt machine (fucking love this, found the machine last week after going to this gym for 4 years lol)-
    3 sets of 12-15

    Standing calve raises-
    3 sets of 10

    15 mins stretching

    Very happy with the PR, it was hard I should have deloaded first but I can be a little too eager sometimes.

    I think I can get 665 next time or at least 655.

    Good news is my pulls are climbing and my flexibilty is coming back very fast.

    Bad news my rows are weaker than I thought and my squats are a fucking JOKE I am very embarassed to strain with 405 actually makes make feel like a fag.

    BW 222.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  24. #4174
    Senior Member GazzyG's Avatar
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    You'd just been doing some heavy, heavy DLs, to be fair!

    And I wish I was faggy enough to squat 4 plates, haha!
    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

  25. #4175
    Moderator Brian Hopper's Avatar
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    Props on the PR 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

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