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Thread: More speed more strength

  1. #5151
    JERSEY IRON Brian C's Avatar
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    Still killing the grip, great shit buddy!
    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

  2. #5152
    THE 800 QUEST NickAus's Avatar
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    Thanks everyone!!!!!

    Tom, I get them from Cannon powerworks.......they have a rate for shipping 2 grippers which is not bad plus they can rate your grippers which you will want once you go up and up.



    Standing military press-
    45 x 15
    95 x 6
    115 x 5
    135 x 5
    155 x 2
    175 x 2
    185 x 2
    Add some leg drive
    195 x 2
    205 x 2 after lay off PR

    Speed pulls close sumo-
    135 x 2
    225 x 2
    225 x 2
    315 x 2
    315 x 2
    365 x 2
    365 x 2
    Add briefs
    405 x 2
    455 x 2

    Side raises-
    4 drop sets........this killed

    Calve raises-
    6 sets of 12

    Pinch grip single hand with 4.5" wide block-
    25lb x 7 sec
    45 x 7 sec x 5 sets
    55 x 7 sec

    Vulcan V2-
    Level 8 x 40
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  3. #5153
    THE 800 QUEST NickAus's Avatar
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    Grippers-

    Pinky and ring work plastic gripper-
    Sets of........6, 10, 15.......small fingers have taken a beating (since I noticed they do so much of the work closing grippers) so need a good warm-up

    Pinky ring-
    #T x 10
    #1 x 5

    Captains work-
    #1 x 2
    #1.5 x 3
    #2 x 2
    #2.5 x 2
    Right
    #3 x 4, #3 x 1

    Left
    Vulcan level 6 x 7, 7 x 7, 8 x 7, 9 x 7, 10 x 9 PR?

    Pinky and ring-
    #1 x 5
    #1 x 5
    #1 x 5
    #T x 10 x 4 sets

    #3 = 131
    Last edited by NickAus; 12-01-2012 at 08:18 PM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  4. #5154
    THE 800 QUEST NickAus's Avatar
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    Squats close stance raw-
    135 x 5
    225 x 5
    275 x 5
    Add belt
    315 x 5
    365 x 5
    405 x 5 happy with that, not at full strength lol
    365 x 5

    Seated hammer rows-
    2 (total) plates x 15
    3 plates x 10
    4 plates x 8
    5 plates x 8
    6 plates x 8
    7 plates x 6

    Standing press-
    45 x 15
    95 x 10
    95 x 10
    135 x 10

    Pulldowns-
    80 x 12
    100 x 12
    120 x 12
    140 x 12

    Curls-
    95 x 10
    95 x 10

    Just hitting the basics really these days not powerlifting as such.

    I have goals and I am working towards them at a fairly good rate.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  5. #5155
    WBB Team Captain Coke's Avatar
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    Way to be at it mate!

  6. #5156
    Senior Member tom183's Avatar
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    Tom, I get them from Cannon powerworks.......they have a rate for shipping 2 grippers which is not bad plus they can rate your grippers which you will want once you go up and up.
    Thanks, mate. Would probably prefer to buy locally if possible but am happy go with them if you think they are the best place to buy from.

  7. #5157
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Getting a few gym sessions in and not easing back on that grip either bro. Training is really looking good and well rounded bro. Great stuff. Looking forward to meeting you 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

  8. #5158
    THE 800 QUEST NickAus's Avatar
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    And you!!

    Thanks very much guys!!

    New grip PRs

    Left CoC #2.5 x 13. #3 1mm off close

    Right CoC got 8 reps on the #3 after lots of other sets so kinda like a PR

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

    Captains of Crush #3

    Building Mighty Mitts...

  9. #5159
    JERSEY IRON Brian C's Avatar
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    Great week of training Nick!
    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. #5160
    THE 800 QUEST NickAus's Avatar
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    Thanks bro!!

    New PRs

    Left CoC #2.5 x 15. #2.5 x 1 credit card close

    Right CoC #3 x 13 in two sets

    3-152
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  11. #5161
    Moderator Brian Hopper's Avatar
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    Props on all the PR's!
    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
    700SQ, 452BP, 722DL and 1874 total

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  12. #5162
    WBB Team Captain Coke's Avatar
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    Will be the world's best gripper at this rate if not already, lol - damn!

  13. #5163
    THE 800 QUEST NickAus's Avatar
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    Thanks guys!!!!!

    158*
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  14. #5164
    Senior Member Buccos1's Avatar
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    Awesome work with the #3!
    (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
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  15. #5165
    Senior Member tom183's Avatar
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    Got a CoC number 2, man. First attempt at closing it I got about 4mm from fully closed with right hand and about 5mm with left hand.

  16. #5166
    THE 800 QUEST NickAus's Avatar
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    Thanks Buccos and Tom!!

    Tom, thats not bad! I bet you go full range so its a good start. I would work on the close portion by doing small reps (close completley then open 5-10mm and close again) the close it all that matters in the gripper world.
    Still do full range work of course, you can do full range for singles, rep work and speed work after the heavier work on a harder gripper.
    Strength will be built mostly by working the close portion I have found.

    Meet HJP and his mates and Dad today........all great guys........had lunch and went driving round Sydney in the sunshine.


    Grippers.

    Right hand
    #T x 2
    #1 x 2
    #1.5 x 3
    #2 x 3
    #2.5 x 3
    #3 x 9 equal PR, #3 x 4........next time I will get 14 or 15 reps over two sets

    Left
    #T x 2
    #1 x 2
    #1.5 x 3
    #2 x 3
    #2.5 x 3 easier triple on the 2.5 ever with left
    #3 x 1mm off close PR!
    #2 x 32 PR by around 10 reps!

    Pinky and ring only left and right-
    #T x 5
    #1 x 2
    #1.5 x 1
    Plastic gripper x 47 PR

    Curls-
    10 sets of 20 for a pump up and some good blood flow work.

    Done, pretty happy with today.
    Last edited by NickAus; 12-08-2012 at 02:47 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  17. #5167
    THE 800 QUEST NickAus's Avatar
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    [IMG][/IMG]
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  18. #5168
    WBB Team Captain Coke's Avatar
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    That's some awesome networking going on, you guys are lucky.

  19. #5169
    Senior Member tom183's Avatar
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    Tom, thats not bad! I bet you go full range so its a good start. I would work on the close portion by doing small reps
    Thanks, man. Yeh, I do full range closes but will implement some partials on your recommendation.

    Good to see these forums bringing people together too.

  20. #5170
    THE 800 QUEST NickAus's Avatar
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    Thanks guys!!

    Keep me updated please Tom, cool you are into the grip work!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  21. #5171
    Senior Member tom183's Avatar
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    Will do, man. I bought a couple more from cannonpowerworks.com today (thought I might as well stock up while the Aussie dollar is nice and high). How long do they normally take to arrive?
    Last edited by tom183; 12-10-2012 at 01:26 AM.

  22. #5172
    THE 800 QUEST NickAus's Avatar
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    #T x 3
    #1 x 3
    #1.5 filed x 2 VIDEO to show filed gripper
    #2 x 2
    #2.5 x 2 VIDEO showing how to set a gripper (my way, some guys do it a little different)
    #3 x 1 right VIDEO #3 x 1mm off left hand
    #2.5 credit card close VIDEO

    6lb axe hammer curl/leveraging-
    right hand x 15, 15, 12............could only do ONE rep a while ago
    left hand x 12, 10, 10

    Kettlebell reverse curl/squeeze curl-
    4 sets of 15-20...........thi killed

    21s (7 reverse curl/7 hammer/7 curl)-
    4 sets

    Wrist curls-
    40 rep finisher each arm

    VERY fun day!!
    Last edited by NickAus; 12-10-2012 at 02:09 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  23. #5173
    THE 800 QUEST NickAus's Avatar
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    Hey Tom they take around 5 working days or less.

    What did you get??
    Last edited by NickAus; 12-10-2012 at 02:25 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  24. #5174
    Senior Member tom183's Avatar
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    Cool, that's quicker than I expected.

    I got a 0.5 and a 1.5. I remember you advised against the 0.5 but it was worth it to purchase 2 grippers and I couldn't really justify buying anything else. The 'guide' and the 'sport' would be way too easy while the 2.5 would be way too hard.

  25. #5175
    THE 800 QUEST NickAus's Avatar
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    Nice, you have a few now!

    You could file one or more of your grippers to make them harder and to build the last part up.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

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