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Thread: More speed more strength

  1. #4601
    THE 800 QUEST NickAus's Avatar
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    [IMG][/IMG]

    [IMG][/IMG]

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

    Captains of Crush #3

    Building Mighty Mitts...

  2. #4602
    WBB Team Captain Coke's Avatar
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    Good day with the pulling.

    Had no idea you were quite the photographer, lol.

  3. #4603
    THE 800 QUEST NickAus's Avatar
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    Thanks Coke, your positive comments are top notch.....I know life is up and down so for you to remain so positive all the time helps me a lot.

    Cheers brother!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  4. #4604
    THE 800 QUEST NickAus's Avatar
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    Lats and triceps.

    Barbell rows-
    135 x 15
    185 x 8
    225 x 6
    275 x 5
    315 x 4
    335 x 4
    365 x 3

    Seated rows-
    10 sets

    Pulldowns-
    7 sets

    Pushdowns-
    12 sets

    Extensions-
    3 sets
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

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  5. #4605
    Senior Member GazzyG's Avatar
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    Big rows, Nick!!
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    Best Lifts: | Goals:
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    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

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  6. #4606
    Senior Member tom183's Avatar
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    Agreed, very strong rowing.

  7. #4607
    WBB Team Captain Coke's Avatar
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    Good work for the back and triceps man.

  8. #4608
    Goals (kg) 272.5/165/305 HJP's Avatar
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    smashing some heavy rows there! Awesome bro
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  9. #4609
    THE 800 QUEST NickAus's Avatar
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    Thanks all!!

    Raw conv deadlift-
    135 x 2
    225 x 1
    275 x 1
    315 x 1
    365 x 1
    405 x 1
    455 x 1
    495 x 1
    515 x 1
    535 x 1

    SLDL 4" deficit-
    225 x 6 x 2 sets

    Trap bar shrugs-
    135 x 6
    225 x 6
    315 x 6
    365 x 6
    405 x 6
    225 x 12 x 3 sets
    135 x 30

    Olympic power shrugs from floor-
    135 x 5
    155 x 5
    185 x 5
    205 x 5
    225 x 5
    245 x 5
    275 x 5

    Weighted abs-
    12
    15

    Loving the olympic pull work, I did OL from 14-15 years old.

    Love moving fast!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  10. #4610
    Senior Member GazzyG's Avatar
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    Good work, Nick! Loving all the singles.

    What on earth is a power shrug?
    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

  11. #4611
    Moderator Brian Hopper's Avatar
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    Nice session Nick!!!
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  12. #4612
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Same here man. Love explosive stuff!!

    Nice session. Looks enjoyable too bro
    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

  13. #4613
    WBB Team Captain Coke's Avatar
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    Fine pulling work like always.

  14. #4614
    LuNa
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    Yoked! You must have traps touching your ears with all that work :P.

  15. #4615
    THE 800 QUEST NickAus's Avatar
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    Thanks guys!!!!!

    Olympic power shrugs are the first half of a clean......first 2/3.

    Power hang shrugs DOH, no chalk-
    135 x 4
    135 x 4
    185 x 4
    205 x 4
    225 x 4
    245 x 4
    275 x 4
    295 x 4
    315 x 4

    Olympic cleans-
    135 x 2 x 5 sets
    185 x 2 x 3 sets

    Trap bar shrugs-
    225 x 12 x 3 sets

    Weighted abs-
    12 x 2 sets

    Pushdowns-
    10 x 7 sets
    5 x 5 sets

    Reverse curls-
    65 x 10 x 3 sets

    Some other stuff also, pretty hot so this was amost like cardio lol.

    Mixed day, taught a friend some tricks to help his deadlift grip.
    Last edited by NickAus; 05-06-2012 at 01:41 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  16. #4616
    Senior Member GazzyG's Avatar
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    Liking the Olympic lifts atm, eh? Great training, 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

  17. #4617
    Rob Schilke | GFX Designer thecityalive's Avatar
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    That is some fine upper work. ...so in regards to a power shrug, basically like a high pull, but started from the floor?
    My road to powerlifting:
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  18. #4618
    Senior Member tom183's Avatar
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    Strong work with the oly lifts, man.

  19. #4619
    THE 800 QUEST NickAus's Avatar
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    Thanks guys!!!!!

    I will try film them Rob.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  20. #4620
    WBB Team Captain Coke's Avatar
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    Mixing it up dude, liking that approach.

  21. #4621
    JERSEY IRON Brian C's Avatar
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    Like the new approach Nick. Mixing it up a little.
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  22. #4622
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    Quote Originally Posted by NickAus View Post
    Thanks Coke, your positive comments are top notch.....I know life is up and down so for you to remain so positive all the time helps me a lot.
    No shit. I could see coke getting mugged and if he was in the middle of typing up a reply to one of our journals he'd be like "sir, i am going to have to ask you to wait your turn at the chocolate bar!" and then finish the reply...and then coke would get up and use dude for a warmup set of bent over rows lol

    Great work in here as always Nick!

  23. #4623
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Nice work! Loving the Oly work
    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. #4624
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by borracho View Post
    No shit. I could see coke getting mugged and if he was in the middle of typing up a reply to one of our journals he'd be like "sir, i am going to have to ask you to wait your turn at the chocolate bar!" and then finish the reply...and then coke would get up and use dude for a warmup set of bent over rows lol

    Great work in here as always Nick!
    Ha ha that is funny!

    Also think about how fucked that mugger would be if we all got our hands on him lol.

    He sure can row the house.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  25. #4625
    THE 800 QUEST NickAus's Avatar
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    Thanks everyone and my sincere apologizes for not commenting in your logs much I simply do not have time right now to use my computer at home.

    The different movements are mainly to build the traps in a fun explosive way.

    My new gym makes the powerlifts hard for a few reasons but I will make due and look to start making gains on my choosen movements (deadlift variations, squats and also building muscular weight) from next week. I have no protein powder right now and my diet has been low calorie so im stoked to be sitting on 219.

    All will be full steam soon, the semi rest period has helped some injuries which is really cool for me.

    Going to rip some weights up tomorrow boys, speed then some heavy top sets SPEED.........then some hard quad and calve work.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

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