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Thread: More speed more strength

  1. #4626
    THE 800 QUEST NickAus's Avatar
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    Haulin Steel......................and them bands.

    Mid shin raw pulls against quad minis (220lb)-
    Speed work
    45 + bands x 1
    135 + bands x 1 x 2
    225 + bands x 1 x 2
    315 + bands x 1 x 2
    405 + bands x 1 x 2
    Work up
    495 + bands x 1
    515 + bands x 1 easy and could be PR from that height, not going to bother checking
    545 + bands x miss 3" from top, would have been nice PR but I did not start fast enough
    Speed work
    405 + bands x 2 resets
    405 + bands x 2 resets
    315 + bands x 3 resets

    Plate shrugs-
    7 sets of 20

    Pulldowns wide-
    3 sets of 10

    Straight arm pulldowns-
    4 sets of 10 and 1 set of 14

    Weighted abs-
    4 sets of 8

    Solid day, could have been better but im back full force now at least.

    Hope you are all kicking ass as per usual, miss the days of sitting here talking shop with you all and spending tons of time here but things will back back to normal at some point.
    Last edited by NickAus; 05-09-2012 at 05:22 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  2. #4627
    THE 800 QUEST NickAus's Avatar
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    Close sumo stance above BTW, great builder for full stance suited sumos and also build the conventional somewhat as a bonus.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  3. #4628
    WBB Team Captain Coke's Avatar
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    Doing fine Nick.

  4. #4629
    Moderator Brian Hopper's Avatar
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    Strong pull 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

  5. #4630
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Nice pulling. I watched this video yesterday bro, made me think of the shrug work your doing and thought damn I need to get into more shrugs, traps rule (look at theirs in the opening bits!!)!

    Video
    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

  6. #4631
    THE 800 QUEST NickAus's Avatar
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    Thanks Coke, Tank and Hayden!!!!!

    Nice vid bro, traps rule. Back (including traps) and forearms are king.......everything else is secondary IMHO.

    Small necks look shit and can really show guys for what they are lol, some guys have huge lats and tiny necks......MEH.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  7. #4632
    Moderator Brian Hopper's Avatar
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    Cool vid
    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. #4633
    Resolute -JM-'s Avatar
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    Back at it full tilt mate. Great to see all the new stuff. Nothing more impressive than a massive yoke.
    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

  9. #4634
    JERSEY IRON Brian C's Avatar
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    Yeah buddy! Back in full. Great pullz
    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

  10. #4635
    LuNa
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    Crazy session Nick, really putting in the work.

  11. #4636
    Senior Member tom183's Avatar
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    Huge pulls, man.

  12. #4637
    THE 800 QUEST NickAus's Avatar
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    Thanks gentleman!!!!!

    Raw sumo against quad minis from floor (in rack so close stance)-
    135
    225
    315
    365
    405
    455
    495
    505 x 1 PR strange movement cause the bands don't kick in till mid shin
    405 x 3

    Military press-
    45x10
    135x8
    135x10
    135x10

    DB shrugs-
    70s x 20 x 7 sets

    Front raises-
    3x10

    Rear raises-
    3x10

    Rear felt machine-
    4x10

    BW 222 yeah boys in back!

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

    Captains of Crush #3

    Building Mighty Mitts...

  13. #4638
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Nice PR! your raw strength is certainly building! I can totally understand what you mean by the bands not kicking in. I know when I pull with bands they get funky at mid shin knee area. pulling conventional with short bands in the middle doesnt help either. lolz. inspiring stuff as always, Nick.
    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

  14. #4639
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Raw PR!! Love reading you journal, always mixing up the movements
    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

  15. #4640
    Moderator Brian Hopper's Avatar
    Join Date
    Nov 2008
    Location
    Lakeland, Florida
    Posts
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    Strong 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

  16. #4641
    WBB Team Captain Coke's Avatar
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    Always stepping to it bro.

  17. #4642
    Senior Member GazzyG's Avatar
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    Nice pulling, Nick! Strong overhead too!
    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

  18. #4643
    JERSEY IRON Brian C's Avatar
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    Shit bro, that is some serious pulling! Congrats on the PR!!
    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

  19. #4644
    Senior Member tom183's Avatar
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    Strong session, Nick.

  20. #4645
    THE 800 QUEST NickAus's Avatar
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    Thanks all!!!!!

    Rob, really there should be tension at the start but with quad minis in the rack using DBs as anchors the tension does not kick in straight away.......not a problem in my mind but still not ideal for building the start.

    Barbell rows-
    135 x 10
    185 x 8
    205 x 6
    225 x 6
    245 x 5
    275 x 5
    295 x 5
    315 x 3
    335 x 3
    355 x 3
    135 x 20
    135 x 10 x 4 sets SUPER SET with DB shrugs no rest 60s x 15 x 4sets

    Thats it, pretty good day but its 9:45 pm here so I cut things a little short.

    Thanks for checking in Gentleman!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  21. #4646
    WBB Team Captain Coke's Avatar
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    Concentrated focus with the bb rows is great!

  22. #4647
    Senior Member
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    Good lord thats alotta volume on the rows! Nice work Nick!

  23. #4648
    THE 800 QUEST NickAus's Avatar
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    Thanks guys!! Pretty sore in the mid traps.

    Gotta build them traps!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  24. #4649
    Senior Member GazzyG's Avatar
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    Great rowing, 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

  25. #4650
    Senior Member tom183's Avatar
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    Strong barbell rows, man.
    Last edited by tom183; 05-17-2012 at 11:36 PM.

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