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Thread: More speed more strength

  1. #5376
    THE 800 QUEST NickAus's Avatar
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    Pinch 90lb PR
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  2. #5377
    WBB Team Captain Coke's Avatar
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    Wow dude, incredible stuff!

  3. #5378
    Senior Member Buccos1's Avatar
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    Sick pinch work!
    (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!

  4. #5379
    Senior Member tom183's Avatar
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    Strong work as always, man.

  5. #5380
    THE 800 QUEST NickAus's Avatar
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    Thanks Coke, Buccos and Tom, appreciate it!!


    More grip.

    Pinch grip one hand 2" block-
    45 x 3
    65 x 3
    75 x 2
    85 x 1
    93.6 x 1 PR VIDEO
    93.6 x 1

    Captains grippers-
    #1.5 filed down (makes it like 1.75) x 50 Left, x 75 Right.....small reps working the close portion
    Pinky/ring only #T x 20

    Vulcan V2 thumb work-
    Level 5 x 3
    Level 9 x 3
    Level 10 x 2
    Level 11 x 2
    Level 12 x 2 PR
    Level 13 x 2 PR VIDEO
    Level 7 x 10 PR

    Fatgripz DB curls-
    45s x 12

    I highly recommend you grip guys getting the Vulcan v2 with thumb attachments........builds strength big time!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  6. #5381
    THE 800 QUEST NickAus's Avatar
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    Level 13 Vulcan v2
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  7. #5382
    JERSEY IRON Brian C's Avatar
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    Killin that grip bro! Incredible strength!
    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

  8. #5383
    Senior Member GazzyG's Avatar
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    Some serious grip strength in here. Let us know when you break someone's hand with your mighty handshake of steel!
    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

  9. #5384
    THE 800 QUEST NickAus's Avatar
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    Thanks BC and Gazzy, means a lot!!


    Just got back from a hike.....photos to come. Now im down in Melbourne for work.

    Seated barbell press-
    45 x 15
    95 x 12
    115 x 10
    135 x 10
    155 x 10
    175 x 8
    175 x 10
    175 x 8
    135 x 6

    Lying hamstrings-
    100 x 12 x 12 sets......smashed!

    Wide grip pulldowns-
    90 x 30
    120 x 12
    150 x 10
    170 x 10
    190 x 10

    Swimming x 8 laps plus some jumps

    This gym had awesome old school machines, reminded me of when i was a youngster and my Dad would take me to the gym on the weekends......great memories!

    BW 219.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  10. #5385
    WBB Team Captain Coke's Avatar
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    The old school gym sounds awesome...always a pleasure seeing you move along.

  11. #5386
    THE 800 QUEST NickAus's Avatar
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    Thanks Coke!!!!!


    Hotel gym again.

    Bench press machine-
    70 x 30
    90 x 30
    110 x 20
    120 x 20
    140 x 15
    160 x 15
    180 x 15
    200 x 15
    220 x 12
    240 (stack) x 30

    Seated rows-
    8 sets of 12

    Rear delts-
    8 sets of 10

    Shrugs-
    5 sets of 12

    Swimming 16 laps.

    This all took 2.5 hours......slow in the pool ha ha.

    Back home to Sydney today, ready to grip some shit!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  12. #5387
    THE 800 QUEST NickAus's Avatar
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    Grip work back in Sydney......the ultimate city.


    Pinch grip one hand 2" block-
    50 x 3
    65 x 3
    75 x 3
    85 x 2
    94.7lb (43kg) x miss
    94.7lb (43kg) x 1 only got off the ground 3/4" so I will not count this as my new PR....next time

    Captains of crush-
    Pinky/ring holds
    #T x 5 sec
    #1 x 5 sec
    #1.5 x 5 sec
    #2 x 5 sec
    Pinky/ring reps
    #1 x 13 PR
    #1 x 7
    #1 x 8
    Full hand, normal grip working the close with small reps
    #1.75 (filed 1.5) x 55 Left PR, x 81 Right PR

    Vulcan thumb work-
    Single reps on all sets
    Levels 1 - 13
    Level 14 x 1 x 2 PR

    Fatgripz DB wrist curls (slow and controlled)-
    40s x 25, 20, 15, 15, 15, 15


    Pretty much could not move my hands to wash the chalk off.

    Next grip day should be good as I did not expect any PRs here, tired in the upperbody.

    Great day!
    Last edited by NickAus; 04-24-2013 at 06:43 PM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  13. #5388
    fat submariner
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    killing the grip 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

  14. #5389
    THE 800 QUEST NickAus's Avatar
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    Thanks Mac!!

    Hard but fun day.

    Happy Anzac Day, lest we forget.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  15. #5390
    THE 800 QUEST NickAus's Avatar
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    Standing wide grip press behind neck-
    45 x 20
    95 x 10
    135 x 7 x 7
    45 x 20

    Side raises-
    20s x 10 x 4

    Lying triceps extension-
    35 x 20
    65 x 12
    85 x 10
    105 x 10
    115 x 10

    Massive shoulder pump.

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

    Captains of Crush #3

    Building Mighty Mitts...

  16. #5391
    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

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  17. #5392
    THE 800 QUEST NickAus's Avatar
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    Thanks Tank!!

    Feeling good, really enjoyed this press behind neck.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  18. #5393
    THE 800 QUEST NickAus's Avatar
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    Grip.

    Captains of the cruuuush-
    Pinky/ring #T x 12
    Ring only plastic gripper from Kmart x 20 PR

    Captains of you can crush-
    #1.5 x 1 overcrush
    #2 x 1 overcrush
    #2.5 x 1 overcrush
    #3 x 1mm off Right, 6mm off Left
    Lost a ton here...tired but still, all good ill get back to and past old PRs in good time

    Vulcan thumb work-
    Level 4 x 2
    Level 6 x 2
    Level 8 x 1
    Level 10 x 1
    Level 11 x 1
    Level 12 x 1
    Level 13 x 1
    Level 15 x 1 PR

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

    Captains of Crush #3

    Building Mighty Mitts...

  19. #5394
    Senior Member GazzyG's Avatar
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    Nice work all round, bud.

    Woulda loved to see some skinny businessman watch you repping out the entire stack on the hotel bench for dozens of reps, haha!
    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

  20. #5395
    THE 800 QUEST NickAus's Avatar
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    Thanks Gaz!!

    There were two guys doing ballet in the weight room...no joke.

    BW 219.2
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  21. #5396
    Senior Member tom183's Avatar
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    Strong stuff, Nick. What does 'overcrush' mean when working with the grippers?

  22. #5397
    THE 800 QUEST NickAus's Avatar
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    Thanks Tom!!

    Overcrush work is where you grind the handles together, mashing the handles and using much more force than what is required to close that particular gripper.


    Grip work.

    Captains of the crushhhhhhing-
    #T x 1 overcrush
    #1 x 1 overcrush
    #1.5 x 1 overcrush
    #2 x 1 overcrush
    #2.5 x 1 overcrush
    #3 x 1 Right
    #3 x 4mm from close Left......not bad for the Left hand.....equal previous PR
    #3.5 x 10mm from close Right
    #2.5 x 1 hold close 14 sec Left
    #3.5 x 11mm from close Right
    #2.5 x 1 hold close 9 sec
    #1.5 filed x 5 x 5 both hands
    Technique video Gillingham 5 x 1 Right

    Vulcan V2 thumb work-
    Level 4 x 2
    Level 7 x 1
    Level 10 x 1
    Level 11 x 1
    Level 13 x 6 big PR

    Fatgripz DB wrist curls-
    45s x 25

    Fatgripz DB hammer curls-
    45s x 20

    Good day, thumbs are strengthening. Feel like I will get past my old gripper PRs in around 8 weeks just need to work hard.
    Last edited by NickAus; 04-28-2013 at 03:06 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  23. #5398
    THE 800 QUEST NickAus's Avatar
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    Heres how I close grippers.

    This is a GHP 5 which is slightly harder than a Captains #2.....thought it would be better than just using the trainer to show technique.

    You will see I use my thumb pad to stop the gripper travelling back into your hand, free hand sets the gripper so you can get your fingers on it, squeeze using your whole hand and wrist not just by curling the fingers.
    You should feel your wrist and thumb adding to your power.
    Please let me know if you have any questions?

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

    Captains of Crush #3

    Building Mighty Mitts...

  24. #5399
    Senior Member Buccos1's Avatar
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    Captains of you can Crush
    (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!

  25. #5400
    WBB Team Captain Coke's Avatar
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    Pace is brisk these days...killer in the grip vid!

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