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Thread: More speed more strength

  1. #4826
    THE 800 QUEST NickAus's Avatar
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    Thanks Tom!! It is very cool getting stronger hands, so long as it does not take away from your main training I say go for it!

    Thanks Gazzy!! 1/4 way there.......ill post some pics one day.

    Thanks Coke!! Yep new fridge fits all my milk lol.



    Grip work AM.

    Captains of crush work-
    T X 1
    1 X 1
    1.5 X 1
    1.5 X 25 R for a PR, X 18 L for a PR

    Individual finger work on the Trainer-
    3 sets of 3 each finger

    Medley-
    T,1,1.5 and back down then back up 3 times

    Inverted closes-
    T X 1
    1 X 1
    1.5 X 1

    Overcrushes-
    1.5 x 1 x 4 sets

    6LB Axe hammer curls-
    R X 15, L X 8 massive improvements here

    Axe wrist work-
    3 sets

    Wrist curls-
    2 sets of 30

    The 1.5 is too easy now so I cant wait to get the 2.5.

    Anyone tried above the #2?
    Last edited by NickAus; 08-03-2012 at 08:54 PM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  2. #4827
    THE 800 QUEST NickAus's Avatar
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    PM training.

    New gym yet again.

    Speed deads conventional from knees against doubled greens and minis (approx 200lb)-
    No chalk
    45 x 2
    135 x 2
    135 x 2
    225 x 2
    225 x 2
    275 x 2 x 4 sets

    Full squats-
    135 x 10 x 4 sets
    SUPERSET
    Leg extensions-
    4 sets of 12

    DB flys-
    4 sets of 10 with 40lb DBs

    Thats it, the DBs go to 150s which is cool.

    The bars are thicker than any Ive ever seen which I dont like, I dont have a grip problem and do not want to pull and shrug on a thick bar every single time so Ill use the other gym for pulling heavy.

    Pretty happy with my speed today, lock-out is pretty strong.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  3. #4828
    Senior Member GazzyG's Avatar
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    Good work bud. Any reason for the change in gym?
    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

  4. #4829
    WBB Team Captain Coke's Avatar
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    Great time of change and transition, new job+new home+new gym=good luck mate.

  5. #4830
    Senior Member tom183's Avatar
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    Nice work, man. Also curious about the gym change here.

  6. #4831
    THE 800 QUEST NickAus's Avatar
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    Thanks guys!! Great memory Coke!

    I am a member of a 24hr chain and the closest to my new house is the new gym.

    Plates are not the best and the bars are stupid thick but overall its ok and was pretty empty sat night.

    I am going to work my con rack pull to get the erectors stronger and just cause i enjoy ripping weights with less thinking ie:sumo.

    My current goals are:
    Full squats
    Con rack pulls
    Gripper close #2.5 and various grip work
    Add 5lb muscle
    Build thicker traps

    Really pumped.

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

    Captains of Crush #3

    Building Mighty Mitts...

  7. #4832
    THE 800 QUEST NickAus's Avatar
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    Oh and i have a question for all, what is your hand span?

    Mine is big but i have fairly short fingers so i dont understand.... My hand span is 10" which i was told is pretty large?

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

    Captains of Crush #3

    Building Mighty Mitts...

  8. #4833
    THE 800 QUEST NickAus's Avatar
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    Light grip day.

    T x 5
    1.5 close and hold close 20 sec

    Other grip type stuff for 10 mins
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  9. #4834
    Senior Member tom183's Avatar
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    Oh and i have a question for all, what is your hand span?
    9.7 inches here.

  10. #4835
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by tom183 View Post
    9.7 inches here.
    Cheers brudda!!

    I saw on some grip boards 9+ is big
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  11. #4836
    THE 800 QUEST NickAus's Avatar
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    Grip work...........PRs on everything!

    Captains of crush-
    T x 5
    1 x 1
    1.5 x 19 with hold on last PR left, 31 with hold on last PR right
    T inverted x 6 each hand
    1.5 inverted x 2 each hand
    1.5 x 25 sec over crush left, 32 sec right
    T x 10 no set speed reps each hand

    Wrist curls thing I made-
    40 reps
    30 reps
    20 reps
    10 reps

    Done, bring on the 2.5 this 1.5 is easy

    BW 213
    Last edited by NickAus; 08-06-2012 at 04:10 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  12. #4837
    Senior Member GazzyG's Avatar
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    Only 8inches here! But then, I'm only 5'6''
    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

  13. #4838
    Senior Member Buccos1's Avatar
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    Nice work on the COC grippers! How long have you been training them? What type of set do you use when you do your reps? 10" hand span is pretty substantial.

    After a little, the 1.5 does get pretty easy. Have you attempted the #2 yet? The jump from a 2 to a 2.5 is HUGE!
    (SQ) 550 (BP) 425 (DL) 550
    5'9" 195lbs.

    2014 Goals: 365 raw bench; Triple bodyweight deadlift; 1500 meet total @ 198


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  14. #4839
    Moderator Brian Hopper's Avatar
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    The thicker bars will be a good thing in the new gym since your goal is a stronger grip!
    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

    *************************
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  15. #4840
    JERSEY IRON Brian C's Avatar
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    Great work Nick. My span is just under 9. Love the goals too. HUUUUUGE Traps yeah!
    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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  16. #4841
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Good work with the goals and training when you can mate. Got to get the work in where you can mate! Nail those grippers.

    My handspan is only just over 8 inches - tiny haha
    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. #4842
    THE 800 QUEST NickAus's Avatar
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    Thanks guys and cheers for the answers!!

    I have done lots with my hands over the years but only a total of 4 weeks on grippers.
    Yep, i closed the #2 for 2-3reps but i feel stronger now.
    I think the 2.5 will take a lot of work.
    I set the gripper at 25mm.

    Any tips would be awesome bro!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  18. #4843
    Senior Member GazzyG's Avatar
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    Careful when you shake people's hands, bud...

    http://www.youtube.com/watch?v=jUORL-bvwA0&t=0m45s
    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

  19. #4844
    THE 800 QUEST NickAus's Avatar
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    Ha ha nice!!!!!


    Back work.

    Pulldowns wide-
    4x8

    Close-
    4x8

    Rows various work-
    10x8-10

    Plate shrugs-
    200 total reps

    Db shrugs-
    70s x12
    90s x12
    110s x12
    120s x12
    140s x12

    Fingers and forearms very sore so the weights were not very big today.

    Great to get to the gym and a good solid session.

    BW 212
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  20. #4845
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by GazzyG View Post
    Careful when you shake people's hands, bud...

    http://www.youtube.com/watch?v=jUORL-bvwA0&t=0m45s
    Classic!
    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. #4846
    Senior Member Buccos1's Avatar
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    Quote Originally Posted by NickAus View Post
    I have done lots with my hands over the years but only a total of 4 weeks on grippers.
    Yep, i closed the #2 for 2-3reps but i feel stronger now.
    I think the 2.5 will take a lot of work.
    I set the gripper at 25mm.

    Any tips would be awesome bro!!
    You've made some great progress in a very short period of time! These kinds of things are dependent on a lot of factors (grippers, tendons, etc.) but for comparison's sake: I am able to close the #2 for 4-5 reps (all-out), and I am 2-4mm from closing the #2.5 MMS.

    I've found throughout the last couple of years that high-rep stuff kills me with the grippers. (My hands are always beat up though from the steel bending, so this could be different for others.) But, the best progress I've made in grippers has been working my way backwards from 5 reps to a few max-singles. I normally do my first rep with a 30mm block, and then parallel reps after the first.

    One thing that helped me a TON move up from the 1.5/2 range to the 2.5 was the IMTUG grippers. (If you're not familiar with them, they're Ironmind's mini-grippers, that you can work individual fingers with.) I did a lot of work on my pinky finger with the #3/4. This made a huge difference for me in a relatively short period of time.

    Keep at it and you'll be killing the 2.5 soon!
    (SQ) 550 (BP) 425 (DL) 550
    5'9" 195lbs.

    2014 Goals: 365 raw bench; Triple bodyweight deadlift; 1500 meet total @ 198


    YouTube -- http://www.youtube.com/user/CarlDonatiJr?feature=mhee
    Journal -- http://www.wannabebig.com/forums/sho...-Get-Stronger!

  22. #4847
    WBB Team Captain Coke's Avatar
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    Awesome seeing such focus on the grip-wrist-forearms axis, this will bring unimaginable benefits to your already outrageous pulling work.

  23. #4848
    THE 800 QUEST NickAus's Avatar
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    Thank you very much guys!!!!!

    Appreciate all the help I can get, I may get some IMTUGs soon..........2,3,4,5 I would say.


    Grip work.

    C.O.C-
    T X 2
    1 X 2
    1.5 X 19 L (left is smashed), 37 R......6 rep PR These are started at 25mm then go to just over parallel.
    1 X 10 left full range, 10 right full range
    Same again
    Inverted reps 4 sets
    Pinkies 2 sets
    1.5 hold closed 10 sec each hand
    T X 10 full range 2 sets each hand

    Wrist thing I made-
    40
    20

    Left is dog tired as I have been really working it.

    More to do.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  24. #4849
    Resolute -JM-'s Avatar
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    Still taking everything by the scruff mate. Good to see.

    Love the grip work.
    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

  25. #4850
    Dr. Subtotal
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    "enjoy ripping weights with less thinking" haha love it

    thicker bars will definitely help your grip over time, especially if you ever do a meet down the line. My bar uses thin York bars and I always have problems benching with competition bars for that reason
    Trample the weak, hurdle the dead
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