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Thread: More speed more strength

  1. #5276
    fat submariner
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    very strong work with the arm stuff Nick... do the fatgripz make a big difference?
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  2. #5277
    THE 800 QUEST NickAus's Avatar
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    Conv raw pulls off 4" blocks-
    135 x 5
    225 x 3
    315 x 3
    405 x 3
    Add belt
    455 x 1
    495 x 1
    545 x 1
    585 x 1
    605 x 1
    495 x 3

    Front squat beltless-
    135 x 5
    185 x 5
    225 x 5

    Fat gripz DB curls-
    50s x 20, 16, 13, 11, 11

    Fat gripz DB wrist curls-
    40s x 40, 25, 25, 15, 15

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

    Captains of Crush #3

    Building Mighty Mitts...

  3. #5278
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by macdaknife View Post
    very strong work with the arm stuff Nick... do the fatgripz make a big difference?
    Thanks Mac!!

    Yes the fat gripz are money well spent.

    The change whatever movement you are doing and i actually really enjoy them, a lot harder of course and if someone has very small hands they would simply not work.

    Very good on curls and wrist curls!

    You may notice they help with elbow pain also.

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

    Captains of Crush #3

    Building Mighty Mitts...

  4. #5279
    Moderator Brian Hopper's Avatar
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    Big pulls Nick, good job!!!
    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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  5. #5280
    Senior Member tom183's Avatar
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    Strong pulls, mate

    Yes the fat gripz are money well spent.
    Agreed.
    Last edited by tom183; 03-01-2013 at 07:40 AM.

  6. #5281
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by NickAus View Post
    Good day.
    No joke, actually a damn good day mate!

  7. #5282
    fat submariner
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    Quote Originally Posted by NickAus View Post
    Thanks Mac!!

    Yes the fat gripz are money well spent.

    The change whatever movement you are doing and i actually really enjoy them, a lot harder of course and if someone has very small hands they would simply not work.

    Very good on curls and wrist curls!

    You may notice they help with elbow pain also.

    Cheers.
    cheers Nick. I think I'll have to invest... need to get some movement on my skinny arms!

    apart from near the end of the 'Backside of Arms' routine that was on WBB (when the weighted dips and chins got me) I haven't experienced any elbow pain... wasn't fun so I'm carefull with them now.

    solid pulling too mate... especially off 4" blocks!
    Last edited by macdaknife; 03-02-2013 at 05:25 AM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  8. #5283
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Strong work as always Nick! Quad focus sounds brutal, go after it
    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

  9. #5284
    THE 800 QUEST NickAus's Avatar
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    Thank you very much guys!!

    Mac, they were not deficit pulls....wish they were.


    DB fatgripz wrist curls-
    10 sets of 10 @ 60lb DBs

    DB fatgripz curls-
    50s x 20, 15, 12, 12

    Abs heavy-
    6 sets of 10

    Just a little extra work
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  10. #5285
    fat submariner
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    Quote Originally Posted by NickAus View Post
    Mac, they were not deficit pulls....wish they were.
    ahhh... got you!

    nonetheless... solid pulling mate!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  11. #5286
    THE 800 QUEST NickAus's Avatar
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    Thanks!!


    Grippers.........with sore forearms/biceps just as a test.

    Captains of crush-
    #T x 10
    #1 x 10
    #1.5 x 10
    #2 x 3
    #2.5 x 3
    #3 x 1

    The lower grippers were easy as usual, the higher ones much harder than normal.

    Shows you need to rest up the forearms and biceps if you want to hit the grippers.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  12. #5287
    Senior Member GazzyG's Avatar
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    And... SQQUUUUEEEZZZEEE!
    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)

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  13. #5288
    THE 800 QUEST NickAus's Avatar
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    Squeeeeeeeeeeze
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  14. #5289
    THE 800 QUEST NickAus's Avatar
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    Seated shoulder press full rom-
    45 x 15
    95 x 5
    135 x 5
    155 x 5
    185 x 5
    195 x 5
    135 x 5

    DB side raises-
    25s x 15, 12, 10, 8 (20 sec between sets)

    Prison rows-
    95 x 12 x 3 sets

    Double kettlebell rows-
    52s x 10, 10, 10 (20 sec between sets)

    Front squat-
    135 x 5
    185 x 5
    225 x 5
    275 x 5
    295 x 5

    Leg extensions-
    85 x 15
    120 x 12, 12, 12, 12 (20 sec between sets)

    Dimmel deadlifts-
    135 x 15 x 3 sets
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  15. #5290
    fat submariner
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    solid pressing there Nick!

    what are prison rows?
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  16. #5291
    WBB Team Captain Coke's Avatar
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    All is well with you on all levels!

  17. #5292
    Senior Member tom183's Avatar
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    Strong with the shoulder press there, man.

  18. #5293
    Moderator Brian Hopper's Avatar
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    Nice work 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

  19. #5294
    THE 800 QUEST NickAus's Avatar
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    Thank you all, really appreciate it!!


    Front squat beltless-
    45 x 20
    95 x 15
    135 x 3
    185 x 3
    225 x 5 x 7 sets
    SUPER SET
    Leg extensions
    160 x 12 x 7 sets............squat...leg extensions..squat...leg extension no rest

    Dimmel deads-
    225 x 20 x 3 sets

    Swiss ball abs-
    30, 25, 20, 20, 20

    15 mins stretching to finish up, hip still causing big issues.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  20. #5295
    fat submariner
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    phew! that superset looks a killer! and Dimmels for sets of 20 are no joke!

    nice work Nick!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  21. #5296
    THE 800 QUEST NickAus's Avatar
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    Thanks Mac!!

    The superset was hard, the Dimmels easy.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  22. #5297
    fat submariner
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    Quote Originally Posted by NickAus View Post
    Thanks Mac!!

    The superset was hard, the Dimmels easy.
    haha... easy for you maybe! (I've done sets of 20 Dimmels at 100kg and I was blowing out of my arse!! )
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  23. #5298
    JERSEY IRON Brian C's Avatar
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    Big Nick hitting it up! Killing it bud. Id hate to shake your hand now haha! You would crush me!
    JERSEY IRON POWERLIFTING
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    Best meet lifts @220 840/650/575
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  24. #5299
    THE 800 QUEST NickAus's Avatar
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    Thanks Mac and BC!! BC I may have stronger hands but that is about where it ends brother.


    More front squat practice.

    Front squat-
    45 x 5
    95 x 5
    135 x 2
    185 x 2
    225 x 1 x 12

    Kettlebell shrugs-
    44s x 20
    52s x 20
    66s x 20

    Fatgripz wrist curls-
    25s x 12
    45s x 12
    55s x 12
    65s x 10

    Swiss ball abs-
    20, 15, 15, 15

    Chiro again today, going really well.

    I had almost let myself become an out of shape stiff wreck with no mobility.....I was very upset with myself but did not know how to fix it. My hip was so tight it was caused a lot of pain and I could hardly walk- no joke.

    I have been working hard on my mobilty etc and have made good progress........I can now run and jump again and feel like I will get my speed back very soon which was pretty much my greatest attribute IMO.

    Good things to come peeps!

    Thanks for your support guys I do appricate it, this has been a little tough.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  25. #5300
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by NickAus View Post
    Good things to come peeps!
    No doubt, that's obvious.

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