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Thread: More speed more strength

  1. #5226
    THE 800 QUEST NickAus's Avatar
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    Sorry should say (220lb) damn phone
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  2. #5227
    WBB Team Captain Coke's Avatar
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    Damn, getting ill with the volume time and again.

  3. #5228
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Plenty of pulling going on, awesome to see you getting regular with the big pulls, you are a machine bro
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

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  4. #5229
    THE 800 QUEST NickAus's Avatar
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    Thanks Coke and Hayden!!!



    Last nights training.

    Strict pulldowns-
    70 x 12
    120 x 12
    160 x 12
    170 x 20
    170 x 20
    100 x 50

    Barbell shrugs-
    135 x 6
    225 x 6
    315 x 6
    405 x 6
    455 x 6
    495 x 6
    545 x 6

    Hammer curls with biceps cramping bad-
    30s x 12
    40s x 12
    50s x 12
    30s x 12

    Calves-
    5 sets of 12-15


    Chiro tomorrow, should not have done any shrugging but I wanted to ha ha.

    My back and right hip are in a bad way so Im really happy to be seeing a good sports chiro, will let you know how it goes.

    I am enjoying my training and feel Im on the verge of breaking new ground, training has been a little iregular yet Im moving so ok weights with-out much problem.

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

    Captains of Crush #3

    Building Mighty Mitts...

  5. #5230
    Senior Member Invain's Avatar
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    Reading through your log makes me want to wipe the dust off my captains of crush and get practicing. I have the first 3 or 4 and I think I've used each one about 5 times in the last 5 years. Do you notice a big carryover to barbell grip strength, such as deadlifts? Grip is my biggest downfall.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  6. #5231
    Senior Member tom183's Avatar
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    Strong shrugging!

    My back and right hip are in a bad way so Im really happy to be seeing a good sports chiro
    Hope it goes well, man

  7. #5232
    THE 800 QUEST NickAus's Avatar
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    Thanks Tom and Invain!!!!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  8. #5233
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by Invain View Post
    Reading through your log makes me want to wipe the dust off my captains of crush and get practicing. I have the first 3 or 4 and I think I've used each one about 5 times in the last 5 years. Do you notice a big carryover to barbell grip strength, such as deadlifts? Grip is my biggest downfall.
    Hi Invain,

    I do not see any carryover to my deadlift grip but I can hold anything I can pull fairly easy so its hard to say. The gripper work will harden up your hands which will not do any harm.

    Gripper work will help your upperbody movements a fair bit, all upper lifts IMO. Hammer curls will feel easier, bench and shoulder press for sure. Crushing type hand strength is a big boost to the upper body.

    For building the dealift grip my number one by far is band pulls. Heavy power shrugs will help but not as much. Hex holds work no question and do not tax the CNS so they are valuable. Thick bar work helps but nothing amazing unless your thumbs are whats holding you back.......if so I would do pinch grip work instead as they work fast.

    One thing to avoid is too much bodybuilding forearm work as this will mean your hands/forearms are always tired and you never get to hold onto the kinda weights that will actually help build your deadlift grip.

    You have pulled 635@210 which is no joke to anyone, Im assuming you have pulled more with straps?
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  9. #5234
    WBB Team Captain Coke's Avatar
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    Session is solid throughout guy.

  10. #5235
    THE 800 QUEST NickAus's Avatar
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    Thanks Coke!!!!!

    Grippers.

    #T x 7
    #1 x 7
    #1.5 x 3
    #2 x 2
    #2.5 x 2 right hand, x 9 left hand
    #3 x 1 right
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  11. #5236
    Senior Member GazzyG's Avatar
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    Weights and grip-work all going well, as always, bud!
    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

  12. #5237
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    Nice shrugs dude. I feel your pain on the hip stuff. Keep up with the stretching.
    2000 or bust

  13. #5238
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Hope the chiro goes well mate. Things are moving along nicely
    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

  14. #5239
    THE 800 QUEST NickAus's Avatar
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    Thanks Gaz, Stumprrp and Hayden!!!

    Upper work.

    Med grip pulldowns strict-
    70 x 12
    120 x 12
    140 x 12
    170 x 22
    170 x 15
    140 x 10 x 4 (short rests here)

    Hammer curls-
    20s x 12
    30s x 12
    40s x 12
    50s x 14

    Seated calves-
    7 sets of 12 PR in weight/volume here

    Face pulls-
    4 sets of 15

    Feeling good, the lat work is coming along well.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  15. #5240
    Senior Member tom183's Avatar
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    Liking the high rep pulldowns, man. You prefer overhand, underhand or neutral grip with those?

  16. #5241
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by NickAus View Post
    the lat work is coming along well.
    No joke mate, real nice all around.

  17. #5242
    Senior Member GazzyG's Avatar
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    Stron latwork! Do you find the grip stuff helps with cable stuff, such as pulldowns and rows?
    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. #5243
    THE 800 QUEST NickAus's Avatar
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    Thanks!!

    In order, 1. Neutral med grip 2. Overhand med-wide grip 3. Under hand close grip.

    Neutral is my pick, they seem to hit the lats, biceps and forearms together very well balancing the pulling muscles well.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  19. #5244
    THE 800 QUEST NickAus's Avatar
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    Thanks Traps!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  20. #5245
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by GazzyG View Post
    Stron latwork! Do you find the grip stuff helps with cable stuff, such as pulldowns and rows?
    Thanks!!

    Yes, seems to help a fair bit!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  21. #5246
    THE 800 QUEST NickAus's Avatar
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    Grip work.

    Captains of crush-
    T x 5
    1 x 5
    1.5 x 3
    2 x 3
    2.5 x 3 right hand, x 11 left hand
    3 x 1 right hand

    Vulcan V2 gripper-
    Level 4 x 3
    Level 5 x 3
    Level 6 x 3
    Level 7 x 3
    Level 8 x 3
    Level 9 x 3
    Level 10 x 3
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  22. #5247
    THE 800 QUEST NickAus's Avatar
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    Grippers-

    Pinky/ring only-
    Trainer x 12 x 4 sets at work..............trying to wake up these fingers as they are a huge part of closing grippers.



    You may have noticed my strength is down a little on the grippers.........was taking it easy and paid the price.

    From today I will double my efforts with grip, it is something Im fairly good at so why not try to become truly good at it?

    I will try to leave notes as to what works etc and hope you guys can do the same for me.

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

    Captains of Crush #3

    Building Mighty Mitts...

  23. #5248
    THE 800 QUEST NickAus's Avatar
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    Vulcan gripper-
    Level 6 x 3
    Level 7 x 3
    Level 8 x 3
    Level 9 x 3
    Level 10 x 3

    Plank wrist holds-
    3 x 3 second holds each hand

    DB curls-
    45s x 8
    55s x 6
    60s x 6

    Thick fatgripz DB curls-
    30s x 8
    45s x 8
    55s x 8........forearms and fingers on fire now

    Thick fatgripz hammers-
    55s x 8
    55s x 8
    60s x 6

    Fatgripz DB wrist curls-
    30s x 30
    40s x 15
    50s x 12

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

    Captains of Crush #3

    Building Mighty Mitts...

  24. #5249
    THE 800 QUEST NickAus's Avatar
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    Plank wrist holds-
    5 sets of 4 sec holds......got 2 PRs

    Thick bar DB curls-
    30s x 30 x 2

    Thick bar DB wrist curls-
    30s x 30

    Done, just some blood flow
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  25. #5250
    Senior Member GazzyG's Avatar
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    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

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