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Thread: More speed more strength

  1. #5476
    fat submariner
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    Quote Originally Posted by NickAus View Post
    Wednesday

    Eat and watch NSW smash dirty QLD
    hahaha!

    solid effort as usual Nick... especially the bench machine (240x40???) and those curls. strong work 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

  2. #5477
    Senior Member GazzyG's Avatar
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    Plenty of good work in here, as always. Loving moving 365 for speedwork, haha. Can't wait to be able to call that a 'speed' weight for myself lol.
    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

  3. #5478
    WBB Team Captain Coke's Avatar
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    Fine week for you dude.

  4. #5479
    Senior Member tom183's Avatar
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    Solid week's work there.

  5. #5480
    THE 800 QUEST NickAus's Avatar
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    Thanks everyone!!!


    Grip work

    Captains of crush-
    #T x 1
    #1 x 1
    #1.5 x 1
    #2 x 1
    #2.5 x 1
    #3 x 1 + 4 negatives

    Full range grippers-
    #1 x 5
    #1.5 x 5
    #2 x 5
    #2.5 x 1 overcrush 17 sec VIDEO.....go for 20 sec next time this felt awesome
    #2 x 1
    #1.5 x 1
    #1 x 1
    #T x 1

    Over crush work-
    #1.5 x 10 sec x 5 sets each hand

    Fatgripz DB wrist curls-
    45s x 15 x 5 sets

    Really enjoyed this day, love the overcrush work it's a great way to make sure you really tax the hands.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  6. #5481
    THE 800 QUEST NickAus's Avatar
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    Full range grippers-
    #T x 1
    #1 x 1
    #1.5 x 1
    #2 x 1
    #2.5 x 1

    Speed reps short range (working the close)-
    #T x 5
    #1 x 5
    #1.5 x 5
    #2 x 5
    #2.5 x 5
    #1 x 100

    Fatgripz DB wrist curls-
    45s x 12 x 10 sets

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

    Captains of Crush #3

    Building Mighty Mitts...

  7. #5482
    THE 800 QUEST NickAus's Avatar
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    Squats ATG-
    45 x 25
    135 x 10
    225 x 25

    Leg extensions-
    100 x 12
    145 x 12
    175 x 12
    190 x 12
    205 x 12
    220 x 12

    Fast paced, this actually smashed me.

    BW 221.5
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  8. #5483
    THE 800 QUEST NickAus's Avatar
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    Hip a little better by tge way.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  9. #5484
    Senior Member GazzyG's Avatar
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    Did I just see 2 plates for twenty-five reps?!

    My quads are burning just thinking about it...
    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

  10. #5485
    fat submariner
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    Quote Originally Posted by NickAus View Post
    Squats ATG-
    45 x 25
    135 x 10
    225 x 25

    Leg extensions-
    100 x 12
    145 x 12
    175 x 12
    190 x 12
    205 x 12
    220 x 12

    Fast paced, this actually smashed me.

    BW 221.5
    I know that feeling!
    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. #5486
    WBB Team Captain Coke's Avatar
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    Damn, that's some killer grip and leg work going on bro.

  12. #5487
    THE 800 QUEST NickAus's Avatar
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    Thanks all!!!

    Grip work on Thursday

    Speed reps short range (working the close)-
    #T x 5
    #1 x 5
    #1.5 x 5
    #2 x 5
    #2.5 x 5
    #3 x 1 + 4 negatives
    #1 x 110

    Full range grippers-
    #1.5 x 5
    #2 x 5
    #2.5 x 2
    #2 x 5
    #1.5 x 5
    #1 x 12

    Fatgripz DB wrist curls-
    45s x 12 x 6 sets

    Fatgripz DB curls-
    45s x 12 x 6 sets

    Shoulder work Friday

    Standing strict military press-
    45 x 10
    95 x 5
    115 x 5
    135 x 5
    155 x 5
    185 x 5

    Push press-
    185 x 2
    205 x 2
    225 x 2
    230 x 2

    Ultra wide military press-
    115 x 10 x 3 sets

    DB shoulder variant-
    25s x 12 x 4 sets

    Stretching 10 mins

    BW 220.5
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  13. #5488
    Senior Member tom183's Avatar
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    Strong OH pressing, Nick.

  14. #5489
    THE 800 QUEST NickAus's Avatar
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    Thanks bro!!

    Heaps of grip and cardio last few days.

    Rack pull from knees yeah boy-
    135
    225
    315
    405
    455
    Add belt and loose as hell briefs
    495
    545
    585
    635 stopped here as hip started to flair up

    Back raises-
    BW x 50

    Lat rows-
    6 sets of 8

    Damn hip, 635 was not hard.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  15. #5490
    THE 800 QUEST NickAus's Avatar
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    BW 221
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  16. #5491
    THE 800 QUEST NickAus's Avatar
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    Standing strict military-
    45 x 7
    45 x 7
    95 x 5
    115 x 5
    135 x 5
    155 x 5
    185 x 2
    195 x 2

    Push press (not a huge amount of leg drive, just a pop)-
    195 x 1
    225 x 1
    235 x 1
    240 x 1 after layoff PR

    Ultra wide military-
    135 x 6
    145 x 6 too heavy for me ultra wide here to be safe

    Kettlebell shoulder press (just hitting the movement)-
    10s x 12 x 3 sets

    Then 25 mins hard cardio with my wife.........that sounds bad....not bedroom cardio lol.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  17. #5492
    WBB Team Captain Coke's Avatar
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    Pulling and pressing exceptionally well among other things mate.

  18. #5493
    Rob Schilke | GFX Designer thecityalive's Avatar
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    So have we been able to Rx what is actually going on with your hip? I hope it heals up soon, mate. Regardless, 635 from the rack is nice. And bedroom cardio is the best cardio.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  19. #5494
    THE 800 QUEST NickAus's Avatar
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    Thanks guys!! X ray very soon.

    Been away snow camping, was amazing!

    Last night

    Jerks in rack-
    45 x 5
    45 x 5
    135
    135
    185
    185
    225 x 1 x 5

    Military press strict-
    135 x 6
    145 x 6
    185 x 5

    Db press variation-
    15s x 12 x 5 sets

    Lat pulldowns med grip-
    100 x 12
    140 x 12 x 3 sets fast

    Heavy abs-
    4 x 12

    Upright db rows light-
    4 x 12

    DB wrist curls-
    50s x 20 x 3

    Also hitting 25 mins cardio per night.

    Loving the overhead work! Will start pushing the weights up now my technique is coming back.

    I actually did olympic lifting 17 years ago so it makes my feel young getting back into the groove lol

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

    Captains of Crush #3

    Building Mighty Mitts...

  20. #5495
    WBB Team Captain Coke's Avatar
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    Session is nice from beginning to end, liking the snow camping too.

  21. #5496
    THE 800 QUEST NickAus's Avatar
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    Thanks Traps!!!


    Jerk-
    45 x 3
    135 x 3
    185 x 3
    225 x 3 x 4
    185 x 5

    Olympic front squat beltless (working form here)-
    135 x 5
    185 x 5 x 3
    225 x 5
    275 x 1 x 3

    Hang power shrug snatch grip-
    225 x 5
    275 x 5
    315 x 5

    Drop snatch-
    45 x 5 x 3

    Barbell rows-
    135 x 8
    225 x 8 x 3

    Lat pulldowns-
    160 x 12 x 3

    Olympic front squat-
    185 x 3 x 5

    Really fun day, should get my technique back very soon.

    Jerks were pretty nice but front squats with the bar on my finger tips are hard right now.

    BW 220.5
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  22. #5497
    WBB Team Captain Coke's Avatar
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    Digging the varied effort, covered plenty of ground.

  23. #5498
    Moderator Brian Hopper's Avatar
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    Nice work Nick!!!
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    *************************
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  24. #5499
    fat submariner
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    great work as usual 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

  25. #5500
    JERSEY IRON Brian C's Avatar
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    Hitting it hard bro, looking good!
    JERSEY IRON POWERLIFTING
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    Best meet lifts @198 875/585/630
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