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Thread: More speed more strength

  1. #5451
    THE 800 QUEST NickAus's Avatar
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    Thanks guys!!!!! BC the 1.5 is pretty stout, with practice you would smash though.


    Last nights training.

    Standing military press-
    45 x 10
    95 x 5
    135 x 5
    155 x 5
    185 x 5
    Push press-
    225 x 3

    Ultra wide military-
    115 x 10 x 3 sets

    Squat (working the bad hip)-
    45 x 15
    135 x 15
    185 x 15

    Leg extensions-
    130 x 12
    160 x 12
    175 x 12
    190 x 12
    205 x 12
    220 x 12

    Shrugs-
    225 x 20
    315 x 20
    405 x 20


    Tonight's grip work.

    T x 2
    #1 x 2
    #1.5 x 1
    #2 x 1
    #2.5 x 1 x 5 sets Left
    #3 x 1 x 4 sets Right

    Vulcan pinch grip-
    Level 10 x 2
    Level 13 x 2
    Level 16 x 1
    Level 19 x 1
    Level 22 x 1
    Level 23 x 1 PR! Really wanted this
    Level 17 x 12 big PR

    Pinky and ring only-
    T x 20, 15, 15


    The super high volume gripper training did not work, I will try it again in 6 months time but Ill stick with my normal training.

    Keys for building gripper strength:

    -Training the pinky and ring alone (this is key)
    -Attempting grippers you can not yet close
    -High volume, lots of practice with grippers
    -Thumb work
    -Speed work
    -Overcrush work
    Last edited by NickAus; 05-21-2013 at 04:51 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  2. #5452
    THE 800 QUEST NickAus's Avatar
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    3=222
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  3. #5453
    Senior Member tom183's Avatar
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    Strong shrugs, man.

  4. #5454
    Senior Member GazzyG's Avatar
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    Vulcan Pinch Grip?

    What are you? Mr Spock?
    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

  5. #5455
    THE 800 QUEST NickAus's Avatar
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    Thanks guys!!!


    Standing military-
    45 x 10
    95 x 7
    115 x 7
    135 x 7
    155 x 7
    185 x 7

    Side raises-
    3 x 8

    Front raise barbell-
    3 x 8

    Seated press behind neck-
    95 x 8
    135 x 8 x 3 sets

    Abs-
    4 x 10

    Fast pace today, gotta build them shoulders.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  6. #5456
    WBB Team Captain Coke's Avatar
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    All is well mate, way to focus on those delts.

  7. #5457
    THE 800 QUEST NickAus's Avatar
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    Thank you Coke!!!


    Barbell curls-
    45 x 6
    95 x 6
    95 x 6
    115 x 6
    135 x 6
    135 x 6
    115 x 6
    115 x 6

    Hammer curls-
    50s x 20

    Leg press-
    3pps x 35

    Leg extensions-
    160 x 12
    175 x 12
    190 x 12
    205 x 12

    Haven't done barbell curls for a while so 135 was ok and they were pretty strict......was never good at curls.

    BW 219.5.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  8. #5458
    THE 800 QUEST NickAus's Avatar
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    Seated press behind neck-
    45 x 10
    95 x 10
    135 x 10 x 3 sets

    Front DB raises-
    35s x 10 x 3 sets

    Side raises-
    25s x 10 x 3 sets

    Ultra wide military press-
    95 x 8
    115 x 8
    135 x 8 x 3 sets

    Captains of crush-
    #T x 2
    #1 x 1
    #1.5 x 1
    #2 x 1
    #2.5 x 1
    #3 x 1
    100% full range
    #T x 5
    #1 x 5
    #1.5 x 5
    #2 x 5
    Pinky and ring
    #T x 45 PR
    #1 x 13 PR (this was a bit ugly)
    100% full range
    #1 x 12

    BW 221.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  9. #5459
    WBB Team Captain Coke's Avatar
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    Looking solid overall Nick.

  10. #5460
    Moderator Brian Hopper's Avatar
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    Nice work throughout Nick!!!
    My Training Log
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    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
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    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
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  11. #5461
    THE 800 QUEST NickAus's Avatar
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    Thanks Coke and Tank!!!


    Sumo raw off 4" blocks-
    135 x 2
    225 x 2
    315 x 2
    405 x 2
    455 x 2
    495 x 2
    545 x 1
    585 x 1 target
    605 x 1

    Barbell curls-
    45 x 15
    95 x 7
    115 x 7
    135 x 7
    135 x 7/95 x 9/45 x 12 drop set
    95 x 8
    95 x 8

    DB curls-
    20s x 12
    30s x 10
    40s x 10
    50s x 6
    60s x 6

    Military press-
    45 x 8
    95 x 8
    135 x 8
    155 x 8
    95 x 8

    Ultra wide military-
    45 x 8
    95 x 8
    135 x 8 x 3 sets

    Stretching 10 mins

    BW 221.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  12. #5462
    Senior Member tom183's Avatar
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    Strong work, bud.

  13. #5463
    WBB Team Captain Coke's Avatar
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    Good pulls and all bro.

  14. #5464
    fat submariner
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    Quote Originally Posted by NickAus View Post
    135 x 6
    135 x 6

    Haven't done barbell curls for a while so 135 was ok and they were pretty strict......was never good at curls.
    no Nick, I'M not good at curls... I couldn't cheat curl that weight!

    strong work all round mate, especially the shoulder work and those pulls.
    Last edited by macdaknife; 05-31-2013 at 03:58 PM.
    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

  15. #5465
    Skinny Feet Kiff's Avatar
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    There are a few things I knew i would see popping back in here, and Nick having a massive pull was one of them!

    Solid stuff my friend.
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  16. #5466
    THE 800 QUEST NickAus's Avatar
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    So pleased to come in here and read the comments!! The curls are getting slightly better, the pulls have not moved


    Push press-
    95 x 5
    135 x 5
    185 x 3
    205 x 3
    225 x 3
    225 x 3
    185 x 10

    Ultra wide strict military-
    115 x 12 x 4 sets (this killed)

    Upright rows-
    4 sets of 10

    DB shoulder press variation-
    4 sets of 10

    Face pull variation SORE haha
    4 sets of 12

    That was yesterday.



    Today.

    Captains of crush grippers-
    #T x 1
    #1 x 1
    #1.5 x 1
    #2 x 1
    #2.5 x 1
    #3 x 1 handles clicked hard yeah boy!

    100% full range of motion-
    #T x 1
    #1 x 1
    #1.5 x 1
    #2 x 1
    #2.5 x 1
    #3 x 4mm off
    #3 x 4mm off

    Fatgripz DB curls-
    50s x 10 x 3 sets

    Fatgripz concentration curls-
    35s x 15 x 3 sets

    Grippers are not going to well really now that I have backed off on frequency, I was happy to get "fairly" close full range on the #3............I think it's no question I can certify on the 3 one day.

    Off to Melbourne for work for a week, the gym down there is actually not bad so I will keep up some decent work.

    Wish I could spend more time on here checking your logs! I do read through so I know what your up to
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  17. #5467
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by macdaknife View Post
    no Nick, I'M not good at curls... I couldn't cheat curl that weight!

    strong work all round mate, especially the shoulder work and those pulls.
    You'll get the bro, wrist work will help your curling numbers and also pressing movements more than you would think.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  18. #5468
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by Kiff View Post
    There are a few things I knew i would see popping back in here, and Nick having a massive pull was one of them!

    Solid stuff my friend.
    Great to see you back bro!!!!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  19. #5469
    WBB Team Captain Coke's Avatar
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    Real nice for both days.

    Hope you can catch a break while in Melbourne and enjoy the time away even though work is involved.

  20. #5470
    fat submariner
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    Quote Originally Posted by NickAus View Post
    You'll get the bro, wrist work will help your curling numbers and also pressing movements more than you would think.
    cheers 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. #5471
    THE 800 QUEST NickAus's Avatar
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    Thanks Coke and Mac!!!


    Fatgripz DB standing shoulders-
    40s x 15 x 8 sets

    Side raises-
    4 sets of 12

    Fatgripz DB shrugs-
    45s x 30 x 7 sets

    Pump up.

    BW 221.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  22. #5472
    Senior Member Buccos1's Avatar
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    That full ROM work with the COC is insane ... especially with all of the other stuff! Strong!
    (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
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  23. #5473
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Pulls are strong, grip is beastly! Keeping up the reputation mate. Good stuff.
    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

  24. #5474
    THE 800 QUEST NickAus's Avatar
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    Thanks boys!!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  25. #5475
    THE 800 QUEST NickAus's Avatar
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    Monday

    Bench press machine-
    80 x 15
    120 x 15
    140 x 15
    160 x 15
    180 x 15
    200 x 10
    220 x 10
    240 x 40/180 x 10/ 120 x 10 drop set

    Seated shoulder machine old school style-
    100 x 8
    140 x 8
    180 x 8
    220 x 8

    Abs-
    4 x 30

    Tuesday

    Curls-
    65 x 12
    85 x 12
    105 x 12
    125 x 12

    Seated row-
    80 x 10
    120 x 10
    140 x 10
    160 x 10
    180 x 10

    Close grip curls-
    85 x 12 x 4 sets

    Lat pulldowns-
    4 different grips 2 x 15 each with almost no rest......pump!

    Stretching and swimming for 45 mins

    Wednesday

    Eat and watch NSW smash dirty QLD

    Thursday

    Eat and sleep

    Friday

    Deadlift beltless from 2" deficit-
    135 x 10
    225 x 1
    315 x 1
    365 x 1 x 10 speed work

    Abs-
    3 x 12

    Today

    Captains of crush-
    T x 5
    #1 x 1
    #1.5 x 1
    #2 x 1
    #2.5 x 1 VIDEO
    #3 x 1

    Plank lift-
    3 sets with a new PR!

    Full range grippers-
    #1 x 1
    #1.5 x 2
    #2 x 5
    #2.5 x 1
    #3 x 3.5mm off PR!
    #2.5 x 1
    #2 x 2
    #1.5 x 2
    #1 x 1
    #T x 1

    Fatgripz DB curls-
    3 x 12

    Fatgripz DB shrugs-
    3 x 25
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

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