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Thread: More speed more strength

  1. #5326
    WBB Team Captain Coke's Avatar
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    Appreciate those spectacular shots, Thanks for sharing 'em!

  2. #5327
    THE 800 QUEST NickAus's Avatar
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    Thanks all, the trip was so good I actually miss our little campsite set-up.


    Fatgripz DB shrugs-
    50s x 60
    80s x 12 x 4 with 30 sec between sets

    16" box squat close stance raw-
    135 x 3
    225 x 3
    315 x 3
    365 x 3
    405 x 10

    Upright rows fatgripz DB-
    20s x 10 x 3

    Ab work heavy-
    4 set of 8

    The Fatgripz are now feeling almost like a normal thickness.....good sign.

    Squats felt solid.

    BW 215.5.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  3. #5328
    THE 800 QUEST NickAus's Avatar
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    Grip work.

    Pinch grip one handed 3.5" block-
    40 x 4 sec
    45 x 4 sec
    50 x 4 sec
    55 x 4 sec
    60 x 4 sec
    65 x 4 sec PR
    45 x 20 passes hand to hand

    Plank leverage curls-
    3 x 6 with 1.2m 4x2

    Captains of crush grippers-
    Pinky and ring only #T x 5, #1 x 5, #T x 12, #G x 12

    Overall lower arm/wrist/thumb/fingers are better than ever but I could pinch grip single hand around 60lb when I was much younger and training grip regulary....onwards from here.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  4. #5329
    WBB Team Captain Coke's Avatar
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    Wow dude, killer work ethic!

  5. #5330
    THE 800 QUEST NickAus's Avatar
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    Thanks Coke!!!


    Push press-
    95 x 5
    135 x 5
    185 x 5
    205 x 5
    225 x 5
    245 x 5

    Seated shoulder press machine-
    100 x 8
    110 x 8
    120 x 8
    130 x 8
    140 x 8
    40 sec between each set here

    Tricep pushdowns-
    40 x 10
    60 x 10
    80 x 10
    100 x 10

    Good day overall.

    BW 217.5.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  6. #5331
    THE 800 QUEST NickAus's Avatar
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    Pinch grip one handed 3.5" block-
    40 x 4
    50 x 4
    55 x 4
    60 x 4
    65 x 4
    70 x very close miss

    Captains of the crush-
    Pinky and ring only #T x 6, #1 x 7, #T x 20 possible PR
    Pinky only plastic gripper x 7, 7, 15, 15
    Full hand normal grip #1.5 filed x 30 closes

    Cut it short here, this felt like the right amount of work, left forearm is pretty tired.

    Grip is coming along.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  7. #5332
    Senior Member Buccos1's Avatar
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    Awesome work & cool pictures! Have you ever tried the Ironmind Hub?
    (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!

  8. #5333
    THE 800 QUEST NickAus's Avatar
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    Ghsnks bro!!

    Nup never tried. How do you like them? What do they build...finger tip strength? How much are they?

    I may buy one later.

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

    Captains of Crush #3

    Building Mighty Mitts...

  9. #5334
    THE 800 QUEST NickAus's Avatar
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    Damn iphone.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  10. #5335
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    For deadlift/oly grip strength would you recommend doing some work with the fatgripz?
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  11. #5336
    Senior Member Buccos1's Avatar
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    Quote Originally Posted by NickAus View Post
    Ghsnks bro!!

    Nup never tried. How do you like them? What do they build...finger tip strength? How much are they?

    I may buy one later.

    Cheers!
    The IM Hub is awesome! It builds finger strength ... especially thumb strength. A totally addicting little piece of fun equipment! I'm pretty sure you would put up some big numbers on it too.

    http://www.ironmind-store.com/Hub-St...ductinfo/1244/
    (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!

  12. #5337
    THE 800 QUEST NickAus's Avatar
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    Grippers day.

    Pinky finger only-
    Plastic gripper x 18 PR, 15, 15.

    Pinky and ring #T x 23 Video, 15, 12.

    Full hand #1 x 3
    #1.5 filed x 5
    #2 x 3
    #2.5 x 10

    Thumb work on the vulcan V2-
    Level 1 x 10 x 2
    Level 2 x 10 x 2
    Level 3 x 10 x 2
    Level 4 x 10 x 2
    Level 5 x 10 x 2 Video

    Fatgripz DB wrist curls-
    40s x 10
    50s x 10
    60s x 10
    20s x 50

    Didnt strain too much today, just some good ole work.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  13. #5338
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by ljosaitis View Post
    For deadlift/oly grip strength would you recommend doing some work with the fatgripz?
    Hello, short answer yes however there are better things.

    Pulls against band tension
    Grip and rip speed pulls
    Hex holds
    Barbell shrugs

    The band pulls took my grip from being able hold (mixed grip) around 600 up to 850. Band pulls beat any other IMO.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  14. #5339
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by Buccos1 View Post
    The IM Hub is awesome! It builds finger strength ... especially thumb strength. A totally addicting little piece of fun equipment! I'm pretty sure you would put up some big numbers on it too.

    http://www.ironmind-store.com/Hub-St...ductinfo/1244/
    Thanks bro appreciate it!!

    At that price I will buy one soon.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  15. #5340
    THE 800 QUEST NickAus's Avatar
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    Last nights Deads-

    Sumo 2" deficit in loose briefs-
    135 x 2
    185 x 2
    225 x 2
    275 x 2
    315 x 2
    365 x 2
    405 x 2
    455 x 2
    500 x 2 target for the day

    Back raises one monster band around neck-
    4 x 12

    Swiss ball abs-
    4 x 12

    Hip held up ok but did cause some pain.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  16. #5341
    THE 800 QUEST NickAus's Avatar
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    Video


    Left hand pinky and ring fingers, Captains trainer.

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

    Captains of Crush #3

    Building Mighty Mitts...

  17. #5342
    THE 800 QUEST NickAus's Avatar
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    Video


    Rafting trip...please check it out.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  18. #5343
    Senior Member Buccos1's Avatar
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    Quote Originally Posted by NickAus View Post
    Thanks bro appreciate it!!

    At that price I will buy one soon.
    The only thing is, that they don't provide the caribiner or loading pin with the hub. Have to order them extra. I have the standard (small) loading pin and the olympic pin and would definitely recommend the olympic one, if choosing between the two. It's a blast messing around with!
    (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!

  19. #5344
    WBB Team Captain Coke's Avatar
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    Super sumos and grippers...props overall, training pace has stepped up.

    Vacation was for the ages mate.

  20. #5345
    Senior Member
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    Quote Originally Posted by NickAus View Post
    Hello, short answer yes however there are better things.

    The band pulls took my grip from being able hold (mixed grip) around 600 up to 850. Band pulls beat any other IMO.
    So would you recommend a setup where it's maybe 100 over your max pull at the top and you try to hold an extra second at lockout?
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  21. #5346
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by Buccos1 View Post
    The only thing is, that they don't provide the caribiner or loading pin with the hub. Have to order them extra. I have the standard (small) loading pin and the olympic pin and would definitely recommend the olympic one, if choosing between the two. It's a blast messing around with!
    All good, I have 8-9 caribiners and will just make pin.

    Cheers, sounds really good!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  22. #5347
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by Coke View Post
    Super sumos and grippers...props overall, training pace has stepped up.

    Vacation was for the ages mate.
    Thanks brother!! The form was ok and they moved fairly quick so I was happy.....still a way to go.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  23. #5348
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by ljosaitis View Post
    So would you recommend a setup where it's maybe 100 over your max pull at the top and you try to hold an extra second at lockout?
    Just pull for a max or triple with a fair amount of band tension and also hit speed pulls with bands......this will help quickly

    Also remember a quicker pull is easier on your grip (grinding pulls if your grip is lacking will no doubt lead to a miss).

    Hex holds are not taxing on the CNS and help pretty well.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  24. #5349
    THE 800 QUEST NickAus's Avatar
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    Pinch grip one handed 3.5" block-
    40 x 5 sec
    45 x 5 sec
    50 x 5 sec
    55 x 5 sec
    60 x 5 sec
    67 x 2 sec PR! and plenty of skin missing

    Captains grippers-
    Pinky and ring #T x 10, #1 x 10, #T x 10
    Full hand #2 x 35 Right #2 x 23 Left
    Ring finger plastic gripper x 24 PR!

    Thumb work vulcan V2-
    Level 3 x 10
    Level 5 x 10
    Level 8 x 10 PR.....i dont strain on thumb work, just work them

    Really good day today.

    BW 218.5.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  25. #5350
    Senior Member tom183's Avatar
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    Still killing the grip work, man.

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