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Thread: More speed more strength

  1. #501
    THE 800 QUEST NickAus's Avatar
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    Thanks Bri!! yeah I say go for it, you can pull from the floor week 1/ mid shin week 2/ just below knees week 3 etc.
    Try to use 1-5 reps depending on how you are feeling not just singles.
    You can warm-up to 85% from the floor before doing the rack pulls as well.
    You may well find rack/block pulls tax you less but they may also be worse as the weight is more in your hands.
    Also speed pulls work!!
    I have been given advice by some huge pullers and they all said not to always do singles for the deadlift..............

    Thanks Barracho!! I found pulls from the floor smash me way worse than rack pulls even with lots of band tension but we are all different.
    I do think you'd be crazy not to try them!!

    Thanks a lot Coke, hope they fix that Aircon for you!!

    Thanks a lot John!!

    BTW the waxy maize mixed with X-tend kicks ass!!!!!
    Last edited by NickAus; 05-26-2010 at 09:52 PM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  2. #502
    THE 800 QUEST NickAus's Avatar
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    Body weight 218.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  3. #503
    THE 800 QUEST NickAus's Avatar
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    Shoulders and abs

    Cable side bends-
    60 x10 per side

    Seated close grip shoulder press against mini bands (45lbs tension)-
    45 x7
    95 x5
    115 x3
    135 x3
    185 x3
    205 x3
    210 x3
    135 x22

    Side raises-
    25s x10
    25s x10

    Average band front raises-
    8

    Cable side bends-
    80 x10 per side

    Kettle bell side bends-
    60 x10 per side
    80 x10 per side

    Dumbell side bends-
    90 x10 per side
    100 x10 per side
    110 x6 per side
    110 x8 per side
    110 x10 per side
    110 x10 per side

    roman chair sit-ups-
    Bw x10
    80lb bell at chest x8

    Hanging band abs-
    Average band x25

    Shoulder press went ok but did not hit target of 225 x3 with mini bands, I do feel as though I am on the right track with using the conjugate method for 3's on shoulder press and ready to get some momentum there.

    Really pleased with the increase in strength in the mid section it's like night and day.

    Strength speed work for the Deadlift on Sunday, feeling pretty fresh and keen to get back to the Gym!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  4. #504
    Moderator Brian Hopper's Avatar
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    Nice work Nick!!!!
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  5. #505
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    Nice OHPs bud...looks like you're doing well despite not hitting your goal.

  6. #506
    Resolute -JM-'s Avatar
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    Strong shoulder pressing Nick and that volume is killer. Workhorse!
    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

  7. #507
    WBB Team Captain Coke's Avatar
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    Glad to hear about the core development progress being made, looking strong throughout.

  8. #508
    Senior Member Phillip Wylie's Avatar
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    Solid workouts, Nick!
    APF Elite @ 242
    Best Multi Ply Lifts: SQ 848lbs/BP 523lbs/DL 722/Total 2055lbs
    Raw Elite @ 275 (actual weight 243.9lbs)
    Best Raw Lifts: SQ 573lbs/BP 407lbs/DL 705lbs/Total 1658lbs
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  9. #509
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    Way to get those abs back up to strength. Nice pressing as well.

  10. #510
    TJW
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    Nice pressing Nick! That's a ton of ab work too!

  11. #511
    THE 800 QUEST NickAus's Avatar
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    Thanks Tank, really love my training and owe a lot to a long list of people who have helped me.

    Thanks Borracho, still happy with the OHP.

    Thanks Flynn, heavy side bends and heavy abs are doing wonders for me.

    Thanks Coke, lower back and abs are a little sore today so that's good I must have done a good amount.

    Thanks Phillip, back on track after some minor injuries.

    Thanks John, got a few ab movements I love- no time wasters.

    Thanks Gatorman, I'm doing everything I can to be ready for tomorrow (lower back is pretty tight from the side bends lol).

    Did you know we have a fence in Australia longer than the whole width of the USA? It would go right across America and miles out into the ocean. Pretty long huh!
    Last edited by NickAus; 05-29-2010 at 06:20 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  12. #512
    THE 800 QUEST NickAus's Avatar
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    HIT MY GOAL OF 505 PLUS QUAD MINI'S FROM MIDDLE OF KNEES!!

    Had a boring ass weekend so I wanted to do something to make it exciting, attempting a weight 5 weeks early seemed like just the ticket.

    Was a little sore going into this so had no idea how it would go but here we go:

    Cable side bends-
    80 x10 per side

    Pull from middle of knee caps against quad mini's (220-230lbs tension)-
    45 x1
    45 x1
    135 x1
    135 x1
    225 x1
    315 x1
    Add belt
    405 x1
    455 x1
    505 x1 160lb PR in 17 weeks!
    315 x3 speed reps nice and fast

    Shrugs-
    225 x6
    315 x4
    365 x4
    405 x4
    455 x2
    495 x2
    545 x4/ 405 x10/ 315 x10 drop set
    No straps on everything including rack pulls

    Two sets mini bands shrugs-
    30 reps with 10 sec hold on last 5 reps

    EDIT: knew I forgot something Close stance G.Ms-
    45 x10
    95 x10
    135 x10

    Lying hamstrings-
    100 x12
    120 x12

    Done, pretty happy as I was not really ready for this day but just too keen to try it.

    Video to come shortly.
    Last edited by NickAus; 05-30-2010 at 06:18 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  13. #513
    THE 800 QUEST NickAus's Avatar
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    505 + 225lbs quad mini rack pull


  14. #514
    THE 800 QUEST NickAus's Avatar
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    Got out of position a little at the start but corrected it no problem, next time will start better and tighter.

    This was very similar tension (slightly more) to doubled average bands and doubled monsters together.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  15. #515
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    I can't view the vid from m phone, but congrats on the PR brother. You worked hard for it! Onward and upward.

  16. #516
    WBB Team Captain Coke's Avatar
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    Awesome with the pulling!!

  17. #517
    TJW
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    Awesome PR Nick! Glad to see you hit your goal and all your hard work paid off.

  18. #518
    Moderator Brian Hopper's Avatar
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    Awesome work Nick and congrats on the PR!!!!! I'll have to view the video later.
    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

    AtLarge Nutrition Supplements
    Vanilla Gorilla

  19. #519
    Senior Member brihead301's Avatar
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    "Eh, I'm kinda bored this weekend, maybe I'll just shoot for a 160 lb. PR" haha, that's f***ing INSANE!!!!

    What else can I say? Awesome job!
    How to Find Your Dream Job
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  20. #520
    Moderator Brian Hopper's Avatar
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    I just saw the video, nice pull Nick. It looked like you had a little bit more.
    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

    AtLarge Nutrition Supplements
    Vanilla Gorilla

  21. #521
    Senior Member Phillip Wylie's Avatar
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    Strong pulling, Nick!
    APF Elite @ 242
    Best Multi Ply Lifts: SQ 848lbs/BP 523lbs/DL 722/Total 2055lbs
    Raw Elite @ 275 (actual weight 243.9lbs)
    Best Raw Lifts: SQ 573lbs/BP 407lbs/DL 705lbs/Total 1658lbs
    My Personal Website and Training Log http:///phillipwylie.com
    http://www.youtube.com/plwylie
    http://www.criticalbench.com/Phillip-Wylie.htm
    Raw Powerlifting Website http://www.rawpl.com
    Raw Powerlifting Forum http://www.rawpl.com/smf

  22. #522
    THE 800 QUEST NickAus's Avatar
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    Thanks John!! Means a lot to me.

    Thank you very much Coke!! Sure was nice to hit my target.

    Thank you Gatorman!! Went well overall but the warmups were just as hard as the last lift this day not sure why.

    Thanks Bri!! It was about 50lb PR but 160lb in 17 weeks, made my weekend I can tell you lol.

    Thanks Tank!! Yeah I think if I started tighter I could do another 20lb, I just shut it down at 505 as that was my goal for the day.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  23. #523
    THE 800 QUEST NickAus's Avatar
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    Thank you Phillip!!

    Lats day for the pump ha ha

    Wide grip pulldowns-
    80 x10
    100 x10
    120 x10
    140 x10
    160 x10
    130 x12

    Average band single arm rows-
    8
    8
    8
    20
    8

    Band shrugs-
    Monster x40 with long hold on last 3 reps
    Average x20
    Monster x20
    These are done standing on the band

    DB fat bar curls-
    30s x15
    30s x15
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  24. #524
    Senior Member
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    Interesting workout. Things are looking real good lately Nick.

  25. #525
    TJW
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    Good work Nick! I'm glad to read that you got a good PUMP from that.

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